CrossFit NYC: The Black Box

East River park anybody? I think I'm going to drop in there at 7am tomorrow and do this.

pics up from wknd cert
www.flickr.com/photos/c1sarena

The subs will be as follows:

run 800m or 40 box jumps
40 L or assisted L pullups
run 800m or 40 burpees
40 strict or 40 jumping pullups
run 800m or 40 double unders
40 kipping or 40 rubber band pullups.

This should be interesting. The Last Man Standing rule will be in effect today. Have your game-face on.

what if we cant do double unders? tuck jumps?

i know u r going to tell me to get my ass running the 800 m. i will be there till tomorrow'ss 7 am class

Boy what a great way to come back and see if elbow can stand the load.

Marisela, the 5k is Wed night. I am meeting a friend at starbucks on 76th street at 8:45 then over to the reservoir. On a bad note, I did the lap last night and had to walk part I got stitches. It was just a few weeks ago we did sprints AND the lap so the last two weeks of no exercise/off the zone quickly took it's toll. I was on a great pace.

Oh and Brian D. if you're reading this; finally clicked on the sprint form yesterday, I was doing the 300m museum stretch sprint, but sprinting slowly cause of hammy. I realized I was running toe to heel so continued with slow sprint knees high, toes only, kick back. What a difference! Can't wait for legs to loosen up and try it full-throttle. Thanks for the pointers.

i see. lets go for friday. if anything comes up i'll be in touch.

Is 800m 2 laps around the block? This looks harder than Murph.

Just once around the block, A2.

So funny that I am going to be wrecked by a workout named after my favorite superhero. LOL. Thanks for the subs Allison. I don't know how to kip really well but I am sure that once my arms fatigue I'll eventually start doing it naturally. See you guys later.

Really? A little better I guess. Hows your back, Allison?

What are the subs for the pullups?

eek.
this is what i want to work on the most, though.
can't wait.

Subs in effect this morning:

L-pullups -> assisted L-pullups (from the ground, feet on box, like a weird body row - don't fool yourselves, they're not that easy)

Strict-pullups -> body rows

Kipping pullups -> jumping pullups

I did assisted L-pullups (as should anyone who can't do a real L-pullup, and that means you), strict-pullups (so to speak), and 10 jumping/30 kipping pullups.

"Thanks" Keith for forcing me to do the strict pull-ups and kips.

30:53

Awful. Just. Awful.

I'm going for the runs I think. Checked google-distance thingy and yeah, the run around is just under 800m. It wouldn't convert the 4 floors though...

PS: Good job toughing it out, Ron

here's what I did:

40 box jumps
40 assisted L-pullups w/20-inch box
800m run
40 "strict" pull-ups (legs were kicking but i wasn't swinging and I made sure to start from a dead hang, feet off of box, for each one, so as to get no "jump" to my pull-ups)
800m run
40 kipping pull-ups

39:03

hey congrats allison seems like you,ve made progress on the kips. curious ow you broke down the 40 kips. also do they strain you anymore?

Allison that is amazing. i am too chicken to try this one. I tried those assisted L pull ups yesterday and managed like 5 before wanting to beat the crap out of the box that was supposed to be assisting me.

Michael, I broke the kipping into 8 reps, then 5s and 4s and ended with just 2 at a time. Gotta get a stronger grip, that seems to be the limiting factor for me because that swinging really starts to re-set your hands pretty quickly to the point where you're sliding off the bar.

Yeah, the kipping movement still strains my shoulders--I think it's some kind of tendonitis with my rotator cuffs. Sucks.

The strict pull-ups I was doing pretty much one at a time. It was hell, this workout.

hey allsion i have a couple of hand grips i dont use. they actually allow you to work hand and or separate fingers/combos. youi can use them while workin, walking , tv etc. i can bring them in if you want to build your grip.

What is the "L Pull-up"? I think of it as hands facing inward with legs locked out 90 degrees to the front to form L shape. I just want to be sure that is the correct form?

Here's how I did it today.

40 box jumps
40 assisted pull-ups
40 burpees
40 strict pull-ups
40 box jumps
40 kipping pull-ups

22:02

Followed up by Back Squats

225x3, 245x3, 255x3, 275x3, 275x3

I have to thank Kevin for unknowingly compelling me to work harder. He was just barely faster than I was for every exercise. I would see him move on and then I would have to hurry up and finish whichever one I was on to catch up. During the kipping pull-ups, every time I saw him jump back on the bar I had to get back on; I almost overtook him during those. I've never felt more nauseous during a workout than today. Thank You Kevin. Great work lunch crew!

I noticed I put the wrong time for my workout. Kevin had 22:02, I had 22:04.

did this workout as rx'd. L-pullups went off fine, every set of the strict and kipping pullups were delayed as i waited for a fat d-bag to do his cable cross-over pulls.

time: 24 min.

then i did turkish get-ups up to 85lbs in each hand.

Making a rare lunchtime appearance:

40 Box Jumps as sub for running.
40 L pull ups as Rx. (defined as no box, no band, no nothing except snot and sweat!)
40 Burpies as sub for running.
40 Strict pull ups. No box, no kip, no nothing.
40 Burpies as sub for running.
40 Kipping pull ups. As Rx.

34:49.

As a side note, I just sneezed and thought an Alien baby exploded through my gut. Brutal.

DId yesterday WOD as RXd for women
16KB AMRAP 20min
TGUs 5 R/5L
snatches 10 r/l

did 2 rounds and 5 TGUs
Brutal

Then rowed 1 min, rest 1 min 5x for calories

Allison on your own and the lunchtime crew--you were all amazing to watch. I almost wish I had grip stregnth left to try that WOD. will make it up eventually :)

Pictures going up now
www.flickr.com/photos/c1sarena

Sorry photo set is up as CFNYC 070731

another rude awakening today.
i did:
40 box jumps
because i can't do a pull-up yet, we struggled to see what i would sub since i can't even do an assisted L. i don't know what it was assisting, but it didn't help me do anything but fail. so keith gave me a band to sit my ass in whilst i tried (in vain) to do even further assisted L's. i failed after my first 6, so i gave up the band and used my legs. i don't know what you would actually call what i did, but i did 40 of them.
40 burpees
40 body rows (rings)
800M run
40 jumping pull-ups

my time:
32:14

i wasn't last, but i might add that roxanne and dan did a much more difficult level than i did. you guys motivated me just as kevin motivated you, adam.

thanx to all that cheered us on serena, chad, allison, adam, kevin (sorry if i forgot anyone)
...and good job ben!! you held it up!!

everyone was awesome!

(my arms hurt)

Well that sucked! that is all....

Oh and one more thing, no sane person should volunteer to do 80 burpies. Its just wrong.

Alex if u like I would do GI Jane with you one day!

42:08 as RX'd

Ugh! Today was torture for me. I think this is by far the workout that has kicked my ass!! It definitely targeted my weak spot: upper body strength. The burpees were a new experience for me. They are tough, but I kinda liked them! Good job everyone! Thanks for the cheers too!:)

Oh my gosh. This was one of those workouts that sucks BIG time during but feels amazing once it's over.

33:37
Did the run all 3 rounds
Assisted L pullups
Body rows
Some kind of kipping pullups

I could not and would not have done this on my own.
-Thanks to Mike for telling me to suck it up and do the run. I need the practice. I got a bad cramp in my side for the first 2 rounds of running no matter how hard I tried to control my breathing. I came way to close to tossing my cookies on the street. I'm not kidding :x
-Thanks to Keith for telling me to shut up and do it like always.
-Thanks to Kevin and Paul coaching me with my pull ups. "Be aggresive". Awesome

Great job tonight everyone :)

A2, sorry I couldn't be there to cheer you on, but good to see you pre-workout. Great time!

Sarena, I would love to but I think i need to get one freaking pull up first! Today showed me that i have noooooooo upper body strength. I will work on it!

Alex we could place bumpers under the bars (high enough) so we can jump up! Why dont we set a goal date? I know goals have helped me immensely! Up for the challenge?

Todays WOD

40 box jumps ( Did 5 L-pullups because I thought they were first. Thanks for counting them Court.)
40 L pullups
40 burpees
40 dead hang pullups
40 burpees
40 kipping pullups
All pullups on thick bar.

Hats off to everyone because this was a brutal WOD. Roxanne, Adam and I are gluttons for punishment. We did the 10 L pullups/15 GHD situp WOD on Sunday and our abs hurt if we sneezed, coughed, or laughed. Here we are with more Lpullups and other madness to add misery to my nonfunctioning hip flexors.
Great job today everyone. Adam great work gutting it out and thanks for pushing me. I could feel you and I were neck and neck. When you were starting your kips and I was still doing burpees I knew I had to step it up. Everybody was amazing in the evening class too. Props to Greg for finishing with his sliced up hands. I feel your pain. A2 way to gut it out and congrats because you were doing real kips . Great Work!!

Todays WOD

22:02

40 box jumps ( Did 5 L-pullups because I thought they were first. Thanks for counting them Court.)
40 L pullups
40 burpees
40 dead hang pullups
40 burpees
40 kipping pullups
All pullups on thick bar.

Hats off to everyone because this was a brutal WOD. Roxanne, Adam and I are gluttons for punishment. We did the 10 L pullups/15 GHD situp WOD on Sunday and our abs hurt if we sneezed, coughed, or laughed. Here we are with more Lpullups and other madness to add misery to my nonfunctioning hip flexors.
Great job today everyone. Adam great work gutting it out and thanks for pushing me. I could feel you and I were neck and neck. When you were starting your kips and I was still doing burpees I knew I had to step it up. Everybody was amazing in the evening class too. Props to Greg for finishing with his sliced up hands. I feel your pain. A2 way to gut it out and congrats because you were doing real kips . Great Work!!

43:28 as rx'd although there's probly no way I could have completed tonights WOD without letting my form slip slightly (read: from "fairly ass" to "sub ass")

props to Kevin for cheering on the carnage! always a big motivator. Went home and did 30 half-way handstand pushups using Hari's progressive head-platform method ---- ace! no way this will save me tomoz tho *yikes*

I write today's comments with my hands wrapped up in sports tape and New skin solution. Here goes: Hell of a workout! Really makes you wonder why we keep coming here!
Allison a pleasure finally meeting you! You're cool as hell. And seeing how tall you are as compared to the other Allison I wonder why people call her A2-she's more like A-half! LOL (drum snare)
A2-way to gut it out yesterday. Your part of Queens is still weak. : )
Kevin-cool to meet the man behind the myth. Appreciated the motivation bro! Paul, and Rob thanks for pushing me especially when my hands started coming apart! Couldn't have done it without you guys. Proof that Crossfit's greatest training asset is not only the exercises but the camaraderie.
Keith I am going to make you pay for spraying the New Skin on and laughing at my pain like a sick child enjoying burning ants. You're only saving grace was that you bumped the best of Eric B and Rakim. Watch your back Mr. Funnyman!
Mike you're right, I wanted to learn to kip and that I did-the hard way.