CrossFit NYC: The Black Box

I don't know if I can/should put my hands through 8 sets of pull-ups, but the unofficial WOD does sound appealing. Maybe I can sub some sort of heavy kettlebell exercise?

Otherwise, anybody planning on running 10 km early tomorrow morning?

With your hands, Ewen, I recommend going for a 10k run tomorrow and taking Wednesday off. Come back Thursday ready to rock.

If you want to come in, you can sub something for pullups. :)

What? I don't understand this workout.

Where does everybody run? Do any of you know of a good (read: flat) 10K course in NYC?
I run the park usually, but I'd like to see what I could do without the hills.

this sounds good.

From the Crossfit FAQ:

What is a Tabata?

For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.

Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.

The score is the least number of reps for any of the eight intervals.

---------
Keith is having us do back-to-back Tabata intervals of pull-ups, push-ups, sit-ups, and squats. 8 rounds of each exercise multiplied by 4 exercises equals 32 rounds total. Got it?

Paul, have you ever run along the west side piers (i.e., Hudson River Park)? It's pretty flat over there, and you can pre-measure out the 10K distance on mapmyrun.com so that you'll know how far to go.

What is the sub for 10k run in terms of jump rope? 12,500 singles?

Paul,
Another option is 4 x Reservoir loop = 10K

Thanks A and E.
I'll check out both runs (different days, of course). The reservior sounds perfect for trying to hit an even pace.

I woke up too late to do much of anything, so I did "Tabata Something Else" at home with gallon-of-spring-water-i.e.-8.5lbs-in-each-hand swings subbed for pull-ups:

10,11,11,11,11,11,11,11 swings
7,7,7,7,7,6,6,6 push-ups
10,10,10,10,10,9,9,9 sit-ups
17,17,17,17,16,16,16,16 squats

Total: 349

Probably would have been around 310 with pull-ups.

This morning's workout was mentally challenging for me - my head just wasn't in it. Plus, my back is still feeling it from Eva Claire and the 5 miler on Sunday. Felt like my form was really poor this morning (all around) so discount the total score.

Body Rows (Rings): 9, 8, 7, 5, 5, 5, 5, 5
Pushups: 10, 10, 10, 10, 10, 9, 9, 9
Situps: 10, 10, 9, 9, 9, 8, 8, 8
Squats: 21, 20, 18, 18, 16, 16, 16, 16
Total: a questionable 38

Question: Does anyone know of a track with stadium stairs you can workout at...anywhere in the 5 boroughs? I want to do some CF workouts involving stairs this summer.

this wods sounds awful.

Got my stitches out yesterday! Did a 3 mile jog and extended cfwu last night and yesterdays pullup wod this am. Feels good to work.

tuesday is usually my rest day but this looks like too much ''fun'' to miss...

make your own crossfit tees.

Custom T-shirts online

http://www.bluecotton.com/

off-topic question to runners;

I broke a minute finally on my museum-dash, which I estimate at 290-300 meters. Does anyone know what a good time to shoot for would be? I started at 1:08, am at 59:10 and off the top of my head would like to shoot for 45 seconds.

tuesday is usually my rest day but this looks like too much ''fun'' to miss...

Still feeling crappy, so one more day...

Avery, there are stadium seats out at Ichan Stadium on Randall's Island, I'm just not sure though if its open to the public. I think it is but I could be wrong.

Juan I think I love you

ya think huh? story of my life. lol

i tried making one.
says 'ground floor only' on the back.
I say we vote on a few designs.

I've never run this far in my life, ever. I'm going to try it today for the first time. My mom has a loop of road in front of her house that is just about 1k and my girlfriend, who is a runner, is going to be right along side me so there will be a bit of competition for me to run in it straight through. Hopefully I can do it, I'll update everyone later today. For yesterday's WOD, I got to the 14 minute mark + 12 pull-ups. My grip was fried.

Congrats Brett on the removal of your stitches!

Michael,
I'm not sure to what extent you were/are a runner, but a 60 second 400 is very good for someone who does not compete. As such, if you are keeping pace, a 45 second 300 would be a strong goal.
My coach in college always made us set our goals for speed in 3 steps -- attainable, a stretch and something much better. 59 to 45 is no easy step, and the faster you get the harder it is to make drastic improvements, i.e. 1:08 to 59 is easier than 59 to 50.
So, if I'm giving you a time to shoot for, it'd be 55 initially. But, there is no reason at all you can't do 45 (definately not saying that). Just keep in mind that 45 won't come on your next time out. In time, you'll hit that 45 though!

2 kipping pull-ups (started out with 5 in the first round)
7 push ups (stuck with this number the whole way through, as I knew it was a waste of time to try for more)
8 sit ups (same as push-ups, didn't want to go too fast to start)
15 squats (was happy with this, as I don't think I've ever done more than 15 in Tabata squats)

32 TOTAL

definitely need to get better at kipping on command...

Thanks Adam. Now the fun part of picking all the scabs off! Nice job on 14 rounds+. I went 12 this am with only a few small blisters.

My first few 10k, I found it really helpful to take 30sec to 1 min walk breaks every 2 miles, so 2 breaks in total over 6.2 miles. It's not much time compared to the whole run, but made a huge difference to me in terms of still running strong at the end.

Sounds good to me Allison. What can I sub for the pull-ups. KB swings maybe?

A2, thanks! The sub for pull-ups is body rows on the rings, where the top of the ring is at the height of your armpit. With body rows, you must keep the body still--no throwing the hips forward when coming up, no letting the hips sink down at the bottom of the movement. You really want the torso solid and unmoving so that all the action comes from the back and arms. You also want to keep the shoulder blades pinched together throughout the entire range of motion.

Forgot to mention, I'm covering the 6pm on-ramp class tonight for Mr. Durden, who needs some rest and relaxation so that he can uncrankify himself. See you all tonight!

"Anyone who misreads the WOD should do an extra 100 burpees." - Coach Glassman (www.coachglassmanquotesgalore.com/archives/misread057_22.asp)

Avery, Allison: 3, 2, 1...go!

Juan,

You might want to try Threadless as well for custom shirts. I think their format makes it a little easier to share designs in case you wanted to do repeats or thematics. http://threadless.com/

Ewen, normally I'd be HAPPY to do 100 burpees (uh, yeah, right) but Keith only made us record our lowest score for each exercise, despite what he wrote in this post.

thanks paul. my running experience is limited to a few 10 minute warm ups on treadmills, once around the reservoir with a friend once, and any i was forced to do while paying hoops (poorly). so i'll make 55 my attainable, 45 my stretch and 35 'something else'''.i could definitrley start faster though i am guessing that takes something off the tailend...

in terms of WOD are we totalling or doing min total? i,ve bee doing tabata pushups at home and my current thinking is to not pace for a min but to simply blast off n each rep (even if you exceed your min from last rep). it sucks but i,m hoping for the most gains this way. definitley have noticed lowe min reps with higher totals.

the pullups worry me but plan to do them as rxud i need improvement there. anyone up for some pre or post class kipp practice0

Fine, Allison, be that way.

"Coaches who provide inaccurate information should do 50 muscle-ups." -Coach Glassman (www.aglassmanforeveryoccasion.com/coaching/45678,04.htm)

Ewen
You must have a ghostwriter because your material online is great. In person, you're just not that clever.

"Genius is only the power of making continuous efforts. The line between
failure and success is so fine that we scarcely know when we pass it... How
many a man has thrown up his hands at a time when a little more effort, a
little more patience, would have achieved success? As the tide goes out, so
it comes clear in...A little more persistence, a little more effort, and
what seemed hopeless failure may turn to glorious success. There is no
failure except in no longer trying. There is no defeat except from within,
no really insurmountable barrier save our own inherent weakness of purpose"
- ELBERT HUBBARD

SLHPs w/ PVC, 5kg, 10kg, 45# bar
jumping squats w/ 5kg bar

WOD Tabata something else
Ring rows--10,10,10,10,10,7,6,6---Lowest 6
Knee Pushups--17,12,8,8,8,8,8,8--Lowest 8
Situps--9,9,9,9,9,9,9,9
Squats--17,14,14,12,12,12,12,12--Lowest 12

Total 35
Was hoping for higher but was fried from the 1.5hrs before. Form def. deteriorated as time went on. Oh and I thought I was done with this--but the old a** sore is back. I got home and took that Epson Salt bath and boy did that sting. I didnt even realize it was there! That heavens for that rest day tomorrow.

Definity a great work out! I love offical rest and run days because you guys make the best stuff up! Oh i will complain when i get there and when i am doing them, but when they are over I am glad that i get a chance to do them!

Thanks!

Whats up for tomorrow?

As Rx'd:
Pull-ups:2
Push-ups:10
Sit-ups:9
Squats:12
Total: 33

Funny thing is as per Mike instruction I paced and stopped when I hit prior min in any set, and still bested my total tally in tabata push-ups when I was going for broke each set. Go figure.

Also thanks to Mike for an inspirational discussion on proper form and range of motion during WODs in order to both have a true standard to compare yourself to for progress and to actually *make* true progress.

Pull = 4
Push = 11
Situp = 8
Squat = 16

total = 39

pull: 4
push: 7
sit: 6
squat:14

total:31

i followed the Durden 'tortoise' route; left me feeling like a bit of a slacker, so think I might try 'hare' next time --- more fun to crash and burn!

Pull = 5 (happy)
Push = 5 (had such loftier goals for this in the early sets...sigh)
Sit = 6 (no foot weights used - feels unfair to use them in time trials but not other times. Using bands would have increased my pullups too.)
Squat = 11 (definitely underestimated by 1, maybe 2 in the initial set. By the last, there was still a little more in the tank. :( )

Total - 22.

An excellent time is ~10s/100m. 400m should take about a minute.

I ran something like 10k on Monday night and got around 43. Slow for me. I blame the traffic.