CrossFit NYC: The Black Box

Thanx Allison, great lunchtime class!
6 rds plus skin the cats, windmilld, 5 Rarm swings!
8kg KB

BS
45x5
65x5
95x5
115x5x2
135x4x3
Thanx for the spot Kevin!
Tough @the end, prob cuz - also squatted heavy yesterday!!

Hi Allison, any good ideas for windmill subs? My back/shoulder pathological tightness makes them impossible. Lounging perhaps? :)

Thanks for posting this...what I can sub for the ring work?

Thanks for teaching Allison. Thanks for keeping my form in check on the windmills.

7 rounds 10 windmills and 10 swings
with 24kg bell

That was tough. I apologize to all for the nonstop perspiration drip. Oh and thanks for letting me switch to two handed swings after the second round.
My lower back is sore from the GS style swing. I just gotta keep working on it.

I'm going to pass tonights class, I checked the tank and zero gas in it. I've got a double-boxing class tomorrow am too, but wondering if Sunday per chance is outside? :) :) :)

Michael--we're at the box Sunday morn with Mike (I belive). See ya there--fill the tank with premium.

I'll be there, thanks Sarena.

Are you (or anyone else) interested in an unofficial outdoor CD addendum mid-day Sunday? I want to try Tabata sprints, push-ups, chin-ups (or squats) for the fun of it. I'm thinking after the park workouts that sprints are a great addition.

Maybe but you do know how I am at running. Lets first see what Mike has in store for us!!

Michael-- I'll go to the park after class on Sunday if I have the energy. I've been pushing myself hard this week and I could probably use some rest.

Question : How important is it to follow a 3day on 1 day off schedule? I learned my lesson the hard way about not resting at all but I can't control myself! I'm addicted!

FIGHT CLUB IS GO.

saturday's KB class is canceled so the saturday afternoon mixes martial arts club will be meeting tomorrow, noon (we cleared it with mike). for the beginners, we'll have a primer on muay thai basics. people who already know what they're doing can pad train. bring any equipment you have. and don't worry, nobody is going to punch you. yet.

I can't speak as a trainer but personally I think your body is designed to keep working and responding to work. I never really bought the whole 'recovery' day except as it applies to building show muscle (e.g blow out your biceps monday rest tuesday). I mean let's face it, your body is designed to work and be challenged every day.

I've been going pretty steadily between this and Aerobox, and take days off when I am tired (but not just sore!), e.g. today. I could have worked through the soreness, but not the fatigue.

It is pretty cool A2 how when you push yourself on some nutty WOD and say 'never again' while you are lying in a pool of sweat, 1/2 back home on the train you can't wait for tomorrow. I guess that defines addiction...

Funny aside; a friend is doing a park boot camp, and we compared notes. I started out telling her about the 400 High Knee Jump ropes and she apparently thought that *was* the workout as she said 'How can anyone do 400 high-knees in a row?'. I explained (dryly) that it was *5* sets of 400 high-knees followed each time by 30 barbell thrusters. She promised to never come to class with me ;)

You have to listen to your body, but the 3-1 is a good gauge. Remember, the day off doesnt always mean sitting around doing nothing. Its a break off the WOD. There is always the 5 days on 2 days off as well. Best thing is to listen to your body.

Can't wait for the FC... My Muay Thai is rusty (ok its not that great to begin with, but of course neither is my BJJ). Just hope Im not to fried from the WOD.

Woah, what is Fight Club? Is it 'Fight Club' Fight Club? Or generic martial arts exercises/training?

michael, it's our mixed martial arts club. send your email address to dammit at dammit dot com and i'll add you to the yahoo group.