CrossFit NYC: The Black Box

And for those of us who are completely jump challenged?

I love this one!

this one seems easy.

hurt my lower back yesterday, but i cant tell if it was the back extensions on the GHD or the sumo high pull dead lifts. any ideas on what to do or not do to heal quicker?

This is an easy one, Juan. Jeff has been playing my doctor so I'll play yours When you hurt yourself, workout hard the same day focusing on whatever part hurts. So, since your back hurts you should do deadifts today.
Take asprin, rest and complain... Works for me :)

Allison do you have the 2 pictures of me doing the split jerk on Sunday? I want to show my Mommy. I show her all the Crossfit pictures. She always says she's jealous and wants to be like us :( If I can find a babysitter I'll take her one day or maybe I'll train her at home after November.

ok so basically do the same exact workout that hurt my back. got it. wait, huh??

A2, here you go:

http://www.flickr.com/photos/alizinha/699432054/in/set-72157600384721476/

http://www.flickr.com/photos/alizinha/699431644/in/set-72157600384721476/

Taking a rest day today *miaow*

Sonny, you out there? (or does anyone have Sonny's contact details?) If so (get her to) give me a call 212 325 1654, need your resume...

Btw Jeff, remember I was talking yesterday about running in flat shoes? Here is the goon-dally I was reading about it:

http://www.quickswood.com/my_weblog/2006/08/athletic_footwe.html

Lots of references there to strange things like Pose running (I do luv to Pose) and Chi running

I did the last Chase corporate challenge in a pair of these puppies:

http://www.vivobarefoot.com/

You've really have no option to heel-strike in these things, just a thin bit of Kevlar between you and the road.... my calves & achilles tendon were wreckin' afterwards, but no knee pain (and a decent enough time)

SWING DANCING UPDATE: things are looking good for this Friday night to go swing dancing:
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Duke Heitger & His Swing Band

Friday, July 06, 2007 6:30 PM
Josie Robertson Plaza, Lincoln Center (Upper West Side, between West 62nd and 65th Sts and Columbus and Amsterdam Aves)

Serious swingers will be rockin’ when trumpeter Duke Heitger of Squirrel Nut Zippers fame and his spectacular Swing Band play a marvelous mix of lindy-hop standards and originals.
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For those of you interested in going, leave a comment as to whether this night works for you.

Thank you honey bunny. I didn't know the were in the Olympic lifting section. Ethan BooBah knows your name and points you out in pictures. :)

Hey Allison, do you have pictures of me in collection? I shown everyone the site and they dont believe I am a member.

You're welcome, doll. I gotta meet Ethan BooBah, he sounds so adorable.

Yeah, I put those pics into the O-Lifting set I had created. I try with all the CFNYC pics to put them into some sort of set to keep them organized.

Alex, of all the tons of pics I've taken, you must be in there somewhere. I think part of the problem is I tend to take pics of the lunchtime classes more than the evening classes. But I promise that the next time I'm taking pics of a workout that you're at, I'll get some close-ups of you!

Alex, here's one I remember taking just of you:

http://www.flickr.com/photos/alizinha/526419398/in/set-72157600300753010/

Hey BAB,

How's your hand healing up?

Best, Kim

Thank you Allison!

Friday works for me Allisin

Allison oops

posting from my buddies iPhone neat. Gonna hit this wod tonight

let's see some pix of the rugrat

damn that pic on CFHQ is awesome.
was gonna rest it out today.

but me thinks im gonna go pick up some gym clothes and tuff it out instead.

http://www.flickr.com/photos/allisonmagara/

http://www.flickr.com/photos/8431246@N08/

Ethan BabyBoo
These are the most recent pictures I have of him in my computer. This litte thing is the love of my life.

My mom has pictures of him doing burpees and squats with me in the park. I'll add those later :)

I'm adding some pictures of Wayne

Allison r u teaching the 6 pm class?

CFWU x2
then Annie 15:00

Alex - Thank you so much for making all the copies. I read the Journal on my train ride home and I'm filling out the Crossfit PR History right now. It's much better than the book I've been using to keep track.

50GHD sitps 4 time
Tabata sqts starts and rest in bottom
50 abmat situps 4 time
50walk lunges 4 time
50 GHD back xtenstions 4 time
50 walk lunge time
50 pullups band 4 time
Pullup time sucks--need to work this much more. (Pls don't read that Keith!)
Finished pvt

Did addl 50 GHD situps
Then shoulder press up to 70#. A new PR

3rd PR in just over week
@215 DL
155 BS
70 SP

whos goin to the transformer's day err i mean '4th of July' class tomorrow at 11?

http://www.youtube.com/watch?v=MQBw1Qxud1w

Annie as rx'd
10:51

Great work today everyone. Way to gut it out Derek.

hey kevin, i am curious how all the du practice paid off. judging from your time i'd wager well...

18:02

subbed knees-to-elbows for sit-ups

15:01 subbed single jumps 10x1.

I still think anyone subbing knees to elbows for anything is just crazy talking!

21:39

subbbed knees-to-elbows for sit-ups w/dammit.

12:45 as RX'd. The double-under practice has helped, though I still need to do double-single-double-single, I'd like to get to straight doubles. Actually, I'd love to learn cross-overs and get to double-under cross unders.

I was going to sub K2E when I saw Dammit and Paul start them but not when I saw them finish them ;) Great work guys!

Oh and thanks for the feedback 'Coach P' ;)

*high fives paul*

9:23
Tuck Jumps

Loved the Gir Power tonight!
Watch out boys!

Loved the Girl Power tonight!
Watch out boys!

9:23
Tuck Jumps

Loved the Girl Power tonight!
Watch out Boys!

oops

10:01 as Rx.... Much props to Dammit and Paul for the KTE. If I would have done that, I still would be working on them.

o0o... the total is tomorrow. Just my luck, two hard days in a row and gymnastics tonight and the total tomorrow. C'est la vie.

Avery-at least you can do them! I had to do the sub-- 1500 jump ropes. And I still managed to finish last.

Hey Allison -- I'm def in for swing dancing!

Michael, The DUs worked out well for me but I did take my time with the situps. I did them unanchored and with the abmat. I had to go at a slower tempo to prevent ass chafing and not swing around and cheat which is easy to do on the situps. The only way I could get something out of them was to do it slow and controlled. I definitely lost some time with that.
Next time I would love to try this with knees to elbows or GHD situp(!?) or maybe Ive just lost my mind.