CrossFit NYC: The Black Box

http://www.t-nation.com/readTopic.do?id=1587252

An excerpt from:
A Dose of Remedios
An Interview with NSCA Coach of the Year,
Robert Dos Remedios
by Alwyn Cosgrove

T-Nation: Let's talk about non-athlete, aesthetically driven trainees. Any general thoughts there?

Dos: Knowing that nutrition plays a much bigger role than training when it comes to weight loss and body shaping, I'd have to say that diet would be the first concern.

Also, there needs to be constant overload in training. Many of the programs I see these days fail to adhere to the most basic principle of training and conditioning — the overload principle. Hey guys, this is basic Exercise Physiology 101. If you don't try to push your body farther each time, you won't see gains. Period."

Also:

"I heard long-time Kansas strength coach, Fred Roll, talk at a seminar once. He said something pretty profound to me. He said that in all his years of training athletes, he'd never been able to "break one down" physically.

He wasn't referring to running an athlete into the ground. He was talking about running down an athlete from the prescription of "x" amount of volume and intensity. He basically said push them and push them hard. When they look like they're getting there, push them a little more."

Squat 320lbs, new PR by 5lbs
Press 165lbs, tie
Dead 385lbs, 10lbs short of PR

Total 870, 5lbs short of PR, (875PR)

I tweaked my hip flexor on the 320lbs squat
Went up way too fast in Deads, 315-385, got it but felt terrible, called it a day.

I consistently under perform when doing a Total first thing in the am.

"The “slow lifts”—the squat, the press, the deadlift, and the bench press—form the basis of any effective program to improve strength. And strength is very important. It is the difference between a very successful varsity athlete and a bench warmer, an independent older person and a nursing home resident, a correctly chosen gym membership and a waste of money."

Mark Rippetoe

I am finally done with all my exams! I'll be in for the 6:00 p.m. class tonight to see if I can finally break 1000. I doubt that I'll be able to do it today though being that I've slept four hours and my legs are still sore from that squat workout the other day. See you tonight!

Tear it up Adam!

I'll be rooting for you.

Goal: 1/2 an Adam :)

The 'basics' totally tax my crazy tightness in shoulders/back so today's is a b**** but my very (very) modest goal is to get a 500.

I'll be there at 7:00 so hoping to see 3 zeros in your posted # Adam!

I just wanted to say a quick thank to who ever thought of the Crossfit NYC Bottle openers. I'm putting it to very good use right now!

622 (230, 117, 275) BW = 154
Class ended early, before finishing DL's
Think I would have gotten 305
Squat and Press were new PR's

Pseudo Total
BW 195
Squat 290 PR
Press 130
Couldn't do DL's today
DL 335 PR from last week's WOD

My new total 755.

Uh oh....Whose rent checked bounced this month???

Speaking of rent checks and landlord problems, this is pretty funny:

http://www.funnyordie.com/v1/view_video.php?viewkey=3efbc24c7d2583be6925

Just posted this on the CF message boards. I am so psyched:

Hey guys for me this is big. I have been working pullups at CFNYC with jumpstretch bands for quite a while now, starting on a pylo box.

Well I went to the box in NYC this afternoon and due to some probs with the bldg, had to leave after warming up but before my CFT. I had just started to BS. I came home a bit later, rewarmedup , rowed a few minutes and tried OH squats. But without a rack, I couldnt do much.

So I decided to work with the chinup bar (upstairs vs downstairs where everything else is)at home a few times. Well imgaine my surprise when I pulled myself up and chin went over the bar without any jumping. I did it 5x and then knew I had to write this!! I am so excited and credit this to hardwork, determination and the persistance and assistance of Keith Wittenstein as coach!! Thanks

go sarena go!

Congratulations, Sarena!

Thanks guys! c ya Sunday

Congrats Sarena! I showed up to the Box after work and it was cancelled. looking forward to the total.

bummer we couldnt do deadlift

body weight 120

did 145 squat
65 press
and last time we did total my dl was 175

Thanks Hari for telling me to lift more weight!

Keep it up Sarena! Next WOD we're expecting you to do it all without the bands.

body weight: 140

170 squat (went up by 10 pounds)
85 press (went up by 5 pounds)
didn't get to deadlift. heaviest DL i've done so far is 201.

so, (pseudo) total is now: 456

i'm very happy with how i did, just wish i'd gotten a chance to deadlift today.

Nice work Sarena!

BW 165
205 Squat
155 Press
315 Dead Lift
675 Total

Paul and I did the workout at our gym and didn't get a chance to go as hard as we might have liked due to safety issues. Psyched to try it again at the Box once things are up and running.

BW 165
205 Squat
155 Press
315 Dead Lift
675 Total

Paul and I did the workout at our gym and didn't get a chance to go as hard as we might have liked due to safety issues. Psyched to try it again at the Box once things are up and running.

Ok guys so Keith explained to me that I misreprestened myself--I didnt start from a dead hand and rather I did jumping pullups. My wrong--still working on it. To me, atleast, its a start....