CrossFit NYC: The Black Box

I think it's time for the good ole U.S. of A. to challenge Estonia's domination of the Wife Carrying World Championships:

http://www.nzherald.co.nz/section/2/story.cfm?c_id=2&objectid=10450319

Now who wants to carry me?

Two slideshows to start out your morning:

lots and lots of pics from most of yesterday's classes doing the Tabata workout:

http://www.flickr.com/photos/alizinha/sets/72157600743990847/show/

and Keith doing the Isabel workout of 30 snatches for time:

http://www.flickr.com/photos/alizinha/sets/72157600745469942/show/

and be sure to check out that mad-hot triple extension, baby:

http://www.flickr.com/photos/alizinha/767478739/in/set-72157600745469942/

(as Coach B says, "the snatch is a violent extension against the ground.")

Mark always seems to hit the nail on the head. My stock response to friends who say "that' impossible!" when i describe a WOD is 'no. "it's just hard". maybe that should be the motto; "If it's hard it's not impossible."

I'm bummed. I finally feel better and I was really excited to GET SOME today,
I have a lot of energy from a week off. I was hoping for an intense workout :(

See you guys tomorrow. Can't wait

A2--max rep workouts are intense. Come down, you'll find out... :)

Let's all give a big shout out to Sarena for having a brand new C2 rower delivered to us. :)

You can add to the list of skills today a 500m row.

My personal best today was 1:32 :)

Thanks, Sarena. Your generosity is beyond measure.

Sarena, you are awe-some. Thanks thanks thanks! I can't wait to try it out.

thanks sarena!

i had you pegged as "elite", keith, but you're just edging into "advanced"!

we'll just have to presume it was for want of proper equipment and push you that much harder.... particularly considering the mathematical implications of that "speed" category.

muchas gracias, sarena!

Thank you so much Sarena! I've been dying to get back on a rower.

thanks sarena now I don't have to run.

Thank you very much Sarena!

Just let me know when you want to offload some of your reps in a WOD or something and I'll be there for ya! :)

Thanks Sarena!!

My CNS does not however.

Thanks Serena!

Sarena thank you!! Now we don't have to run in the middle of NYC rush hour traffic!

Well some of us will unless we go in heats right?

hey no way i give up the rush hour runs those are FUN!

Thanks Sarena!

500m row at 1:36

WOD
as many snatches as poss in 25 min 31#--98 snatches from floor to OH

then practiced pistols, chin up holds, parallette stuff, 3 rounds of 10 pushup (feet elevated on 10"box) and 10 GHD situps. Then rower was completely put tog so I had to try. Mind you I was tired and hungry by that point (prob 1:45hr already working)
500m @2:24:07

ANyway guys it was my pleasure to help out with the rower. You just owe me some of your reps when I am exhausted!!! Just kidding.....

Do you have certain days/times that you let people try out CrossFit or can I come by for any class?

A second thanks Sarena, after actually using the rower. That baby is hard, Keith had some great pointers for future use.

Strange day as my fitness is all over the place, i.e. out of whack. I seem to be an elite beginner ;)

Squats: 72 (I was getting bored :|)

Push-ups: 60 (new PR)

Pull-ups: 8 (underhand, July needs to be the month I concentrate on improvement here)

Snatches: 6 each hand. I only did these once before, and need a lottt of practice.

500m Row: 1:50. I'm going to try again tomorrow with Keith's pointers (smooth power, not speed, push with legs, arms straight until legs extended, much like the lifts we do).

It would be great if we could pick a few outdoor milestones (e.g. 400m, 800m) and do an outdoor version of this some upcoming Sunday...

Im spent... The row killed me, along with the 3rd day of some form of pull-ups, squats, and push-ups.

500m: 1:36

Squats: 6 pistols right leg, 6 pistols left leg

Push-ups: 17 decline ring push-ups

Pull-ups: 15

L-sits: 15 seconds (just pathetic)

KB Snatches: 24k 28 left hand, 24 right hand

Screw the rest of it, I pulled a 1:29.6 500 meter. Who's a happy sap?

Bettered my previous time by 5 seconds.

Then I was Kevin's bitch on everything else.

i anticipate walking issues; between cindy, tabata this, and court order i.ve done 500 squats since sunday. PLEASE HQ don,t do squats tomorrow...

F@#K Wednesday is Back Squats, I think I may never walk again.

I'm gonna just say it my ass hurts! :)

damn, i jinxed it.

As much as I would love to do back squats tomorrow, I think I need to take a rest day. We'll see though. Past 6 days (and twice on Friday) are starting to take its toll.

Justin--my thoughts exactly but who knows we'll see. Weds is my generally my rest day but I was gotta be in NYC anyway tomorrow so I figured to take Thurs off fm CF!! Will see in the AM

Chad -

It is generally recommended that new people come during the "On Ramp" classes. During the week, these are held twice daily and there's one each weekend. These classes will usually go further into detail regarding the warmup and exercise(s) being done that day. Also, the intensity, amount, or duration of the daily workout may be scaled back so that new people can focus on performing properly.

A schedule of classes can be found here: http://www.crossfitnyc.org/archives/2007/04/new_schedule.html

Chad
We are about to make some new policies for beginners. If you are interested in starting at the Box, please email me at kwittesq@gmail.com and I'll be glad to fill you in on the new rules.

We'll be posting the new rules here on the blog in a day or two.

500m: 1:38
This was nausea inducing. Felt pukie lingering after this. Didn't help that I just finished my pistols before either. My glutes were on freakin' fire!!

Squats: 15 pistols right leg, 25 pistols left leg

Push-ups: 30 decline ring push-ups off a 20inch box
(Thanks Justin, I'll definitely feel this one tomorrow)

Pull-ups: 30

L-sits: 20 seconds (my core was already wrecked by this point. The hip flexors and quads couldn't keep my legs up from all those damn pistols)

KB Snatches: 24k 30 left hand, 30 right hand

Everyone kicked ass today, even though we felt like we were gonna die.

Thanks, Sarena, that's very cool. I already really like the rowing machine (even if I have a ways to go in terms of rowing technique). 2 words: fish game!!