CrossFit NYC: The Black Box

o0o I'm gonna like this workout, buuuuuut I think I may scale it up just a wee bit.

My legs are scared of this workout.

Great speech. Thanks for passing it along.

Btw, for those of you do the whole myspace thing (and who missed this news earlier), A2 created some extra internet presence for us by making up a profile for the Black Box here:
http://www.myspace.com/crossfitnyc

Hey Keith I missed the 30 muscleup WOD yesterday. Can I do that at the box in the Monday morning class at 7am? I want to do the rest day WOD as well but I might I have to forgo it because I am working a double shift at the bar today.

HiFi pics.
p/w is crossfit

http://gonzaleznj.smugmug.com/gallery/3088500#168681851

HiFi pics.
p/w is crossfit

HiFi pics.
p/w is crossfit

http://gonzaleznj.smugmug.com/gallery/3088500#168681851

I love 15, 38 and 45 but 58 is my favorite ha ha

Pics are great but where are the pics of the pushup competition bar bets for fundraising? The Box needs a new pair of rowers! :)

Yeah, 58 is a good one. It looks like Rob has a 'Yoon' growing out the top of his head.

hey all, i can.t make the lunch or pm class so am planning a mid afternoon park workout near pinetum field in central park. i was thinking 1 mile run, tabata pushups, pull-ups, maybe sprints, etc. anyone else who can't make class care to join me?

hey there crossfitters! happy to say im finally back in town after getting stuck in dallas for 3 extra days. feeling like crossfit! see you!

yeah man what were you looking up at?

Question for bodybuilders; I was reading that it is important/critical to eat protein/supplement right after a workout. Is this true, and if so do you have any suggestions to a good and convenient supplement I can take right after the WOD at the box? Either something I can add to water/juice or a pre-made supplement?

Micheal, anytime you're breaking down muscle, you want to eat within 20-30 min I think. Outside of lean meat, I prefer the prepackaged protein drinks, Muscle Milk is pretty palatable, although it makes it gf gag. Those huge canisters are much cheaper, but also require more work to store, make, clean, etc.

the wod sucked but now that we have the lovely orange "ybf" freshener in the spray bottle that looks as if it likely contained toxic fluids at one point-it was not as bad as it could have been.
Keith provides wonderful "spritzes" during your workout.

Michael-- sounds like a solid question for the main page message board. I'm sure you would get many answers.

http://www.crossfit.com/cf-info/messages.shtml

A shaker bottle, packet of Metrx, 2 apples, and peanuts or almonds provides a 5 block zone meal right out of your gym bag.

You can modify this to a 1-4 block zone meal with a protein powder, 1 apple, and nuts.

I think right after a workout the body is like sponge ready to absorb nutrients. It's a great window of opportunity to put in a lot good protein, carbs and fats. You'll want to replenish your glycogen stores and get some protein and good fats in you to rebuild cells.

As far as protein drinks go, we have a bunch of stuff here that you are free to sample. Currently, I'm going through a big bucket of Xyience XM2. Mike has some Metabolic Drive that tastes good. Court is a fan of Muscle Milk. You are welcome to sample them and see what you want to buy.

I'm a little unorthodox in my eating methods, but I find that a Jamba Juice drink with strawberries, blueberries, peanut butter, skim milk and protein powder makes for a great recovery meal. There's one on 40th & Bway. It's got carbs, protein and fat, it's delicious, and you don't have to carry anything with you.

I'm a little unorthodox in my eating methods, but I find that a Jamba Juice drink with strawberries, blueberries, peanut butter, skim milk and protein powder makes for a great recovery meal. There's one on 40th & Bway. It's got carbs, protein and fat, it's delicious, and you don't have to carry anything with you.

If you are looking for pure protein, Healthy N Fit brand "100% Whey Pro-Amino" is pretty much all protein without any added calories.

I LOVE THE TAG LINE AT THE TOP OF THE SITE: HOSTILE WORKOUT ENVIRONMENT

I may steal that.

Saying hi to the whole crew.

Can I sub something for the high pull deadlifts? Maybe regular deadlifts? I hurt my shouder and don't want to make it worse.
Should I use less weight for the back squats even if I can use 75?

WOD w/ 42# (as per Keith)
Time: 23:49
My inhibiting prob was the box jumps. I have a ttly irrational fear! The only thing that helped was envisioning Keiths face on the jumping surface!

Then worked pullup progression which is pitiful.

BS
95x5
115x5
125x5
135x3
145x3
155x1 (new PR:up from 145 multiple reps)

Thanks again Keith

Thanks for the protein feedback all. Tyler I'll take you up on the offer and try a sample next time I'm there. The Jamba Juice sounds great but involves additional 'work' I like the thought of just shaking and drinking directly after workout.

I'm imagining I've put on muscle weight already, as I haven't lost near the weight I'd expect given the # of crossfits and boxing classes I've done in 3 months.

Sarena: I totally hear you on the box jump fear, I was fine with them until following a few WODS I suddenly kept falling short (literally). I wasn't sore or tired I just couldn't make it suddenly. So now it is totally mental (I hope). Can I borrow your jedi mind trick? ;)

The fear isn't irrational. Even someone with as much grace as me can fall off the box... Right Keith?

A2-I subbed back squats again for the sumo lifts-it still sucked. i asked if i could do 1/2 the workout and return in the evening for the second half.

34:18 at lunch..
the box jumps caught me off guard at first. I felt like i had bags of groceries tied to my ankles and almost ate floor.

as for post workout meals
im a big fan of bacon cheese burgers, you know the healthy kind. *yeah right.

The Biotest protein is the best. It tastes great and is made of fast and slow digesting protein. If anyone has specific questions about nutrition or protein, please email me (I check these boards only when A2 tells me too)...

michael.pommerening@gmail.com

Juan maybe I should try your lunch idea--are they kosher too?

NTF:

BS: 3*5 @ 215
OP: 3*5 @ 70
DL: 3*5 @ 135

Thanks, Keith

Michael--sure, go for it! I wonder if the face looking back at you will be as fearful as the one looking up at me!

12:03 or 13:02 (I'm numerically challenged)

Did this with 42# barbell, subbing a second set of back squats in place of the SDLHP's.

I really wanted to do the high pulls but my arms would have none of it. Seems those 100 kipping pull-ups last Friday for Murph are still doing a number on my shoulder tendons. (i.e., it hurts to do the high-pull motion with no weight at all. yikes.)

Allison-I took 7 or 8 minutes longer than you did and i have never kipped or murphed in my life so there u go. u rock.

14:00. I upped the ante and used 95lbs instead of the rx'd and a 24 inch box instead also.

Hey A2, thanks for having Coach P post.

I did some research on the Biotest and decided to try the Metadrive Complete for post-workout protien but that of course let to further research, so wondering if anyone here has had any personal experience with any of the following;

Beta-7 (Biotest time-delayed Beta-Alanine)
Muscletech Gakic
Muscletech Leukic

I'm planning on passing on the boxing gym for July and hitting CF hard(er) so I'd like some supplements to maximize results.

Thanks in advance!

Eat a gigantic sandwich after your workout, that oughta help too. You have to up your caloric intake to put on mass.

This from the 16-year-old who eats 5,000 calories a day.

oops i meant 13:58
where did 34:18 come from??

I didn't DFL! Sweet.

10:37.

12:42
75lb Back Squats
Subbed Body Rows for SDLHP to give my injured shoulder a break. :(

What? I'm a growing boy... :P

12:45 52 bar, sub box step ups instead of box jumps, followed by 3x12 75lb deadlifts.

12:42 as Rx... Damn you Dan for going in the 2nd heat (shakes fist)!!!

Michael, if you really want to get things going with the diet, read Enter the Zone. We have copies at the Box. Or you can go online and get the CrossFit Journal issue #21. It has all you need for Zoning. It's by far the best method to get your diet working and up your performance. Supplements are just that, supplemental. Get the proteins, carbs & fats dialed in and then add a little extra fuel if you need it. However, the zone tends to work really well when you get it dialed in.

hey tyler, i read most of the zone books and do prety much a zone diet. i don't do the block counting anymore but do do the core meal breakdown/foods-groups concept. i center that around 3 meals and 3 'snacks' per day cocentrating on breakfast and lunch more. complex carbs, lean protein each meal, good fats like olive oil, avocado, peanut butter, etc. now i am more looking for some ways to a) max out post workout gain b) minimi2 muscle fatique so i can get the extra-reps. there is only so far moral foritude will get ya' ;)...

The thing is with the Zone the more you dial it in the better it works. That said, for your goals, drop the grains and dairy. Add more fat. Take lots of fish oil.

Follow the nutrition boards on the main site and the Performance Menu message boards.

Michael-I'd drop the peanut butter and use almond butter instead too! Get rid of the nightshades as well--this helped me a lot as well.

At the "other" gym:

55# back squat sub
20" box jumps with 4 kg weighted ball
sdlhp with 1.5 pood
20" box jumps with 4 kg weighted ball

14:05

followed by 2000 m row and 15 minutes jumping rope

Ok, why did I just do so much jumprope tonight? Because I am a psychic! Hooray for more double unders tomorrow....

30 muscle ups for time as rx'd 14:46

Rest Day WOD as rx'd 11:16

This morning was fun! Ron and I decided to do two WODs back to back. We did the 30 muscleups for time and then did Todays rest day WOD. It was awesome!

Got to 20 muscleups about 7 minutes in, then it took me another 7 minutes to get the last 10. Got a bit overzealous and kept failing which kept tiring me out along with flesh being ripped from my hands. Great pics Keith!! The second shot is just after I put on the New-Skin which burned like a mother. I was screaming like a banshee.
Hey, if 350 pound strongmen can scream in agony from that stuff so can I.

I am happy we made it through. Good job everyone!

15:16.
Something went horribly wrong midway through Sumos...the Clown drew uncomfortably near. I could see the shadows of his feet under the door. First time I've felt him so close.

12:55 as rx'd (rubbish form tho --- I always panic on these for time ones)