CrossFit NYC: The Black Box

I'm bringing in 16 homemade chocolate cupcakes with vanilla buttercream frosting tomorrow. Not exactly zone-friendly, but so yummy.

I can't wait for them! Too bad you and Keith made up a different WOD for my birthday. Friday just gets better and better: final exam, grueling workout that i have no idea what it is, and cupcakes!

Yeah, I didn't mention: the cupcakes are in honor of Brian D.'s birthday tomorrow, but in order to earn them Keith and I have planned him some extra-special, double-secret-probation torture.

So for future reference, if you want me to make you cupcakes for YOUR birthday, just remember you're going to have to earn them...

I earned those dang cupcakes tonight and the tostidos I'm eating right now. Happy Birthday Brian. You're almost 18. Hang in there.

Linda is the fisrt Crossfit workout I ever saw someone do. It was looked insane and painful but made me go get some.

I don't know how the deadlifts are going to be after the squats tonight.

What do we do for bench press? Pushups????

So this means

deadlift 172.5# pretty much my PR at the total
bench press 115# never done anything like that
clean 85# umm I'm scared of cleans after I almost killed myself with 95#

Come on now..

Yeah, this is the last wod that still scares me.

In case you are wondering what Brian's happy birthday workout is, I'll let the secret out.

"Hellizabeth"

For time:

500m Row
21 Cleans 95#
21 Muscle Ups
500m Row
15 Cleans
15 Muscle Ups
500m Row
9 Cleans
9 Muscle Ups

HAPPY BIRTHDAY, BRIAN!!!!

10-9-8-... bodyweight bench press? Nuh-uh.

Good thing I've got soccer+beer planned for this evening, hope it doesn't rain.

PS

Guys, please try to vote for CrossFit Philly as the best gym in Philly.

http://myfoxphilly.cityvoter.com/Contests/ShowCategory.aspx?contestCategory=1013

That's it, Keith? I EAT THOSE!

Looking forward to this now. I HAVE to relieve some stress today after the final. See you at noon.

I'm assuming that's on top of Linda as well, right?

i will officially say now that i am whining.

i'm scared :(

oh its gonna be a long night!

A2,

I begin by scaling my body weight and then take the prescribed ratios. For example, if you're 115 lbs, you could take 70% of 115 or about 80 lbs. Then use 120 DL, 80 BP, 60 Clean.

Happy birthday Brian and safe travels Juan.
San Diego is awesome. CFSD is bign bright and oh so clean but it def. Lacks the NY atmosphere. Where else would we be punished as last man standing or earn something so nice and helizabeth AND cupcakes for a birthday??!!
Enjoy guys

Cumbya! Marisela (who I've never met but I've heard is really nice) admitted to whining! Ok this workout has to be bad if she is officially scared! I'll be at the Mets game tonight so I'll miss it but I am sure I'll read about how unpleasant it was later. Godspeed all of you!

It's Friday! Hope everyone has a good weekend and see you guys on Sat. KB- a relaxing way to start a weekend!

Happy Birthday Brian

bwt 205

40:59

DL: 245lbs
BP: 185lbs
CL: 135lbs

this wod is so hard. Heaviest Linda yet...

Hey if I want to come for a workout, do I need to wait for one of the class times of can I just come whenever?

Also, is there a place to change there because I'd be coming from work.

Wu 25 burpee junpPU
Linda;2727
135DL, 75BP, 52clean
As recommended @CFSD

Craig, for first-time visitors, we ask that they come to a beginner class, either Saturday at 10am or Wednesday at 6pm. Otherwise, there's an NYSC or a Crunch right across the street.

Yes, we have changing areas and a bathroom with a sink (no shower).

14 cupcakes left...

also, in more relevant matters, here's the weight we're doing to keep Linda from taking all day and night to complete:

men: 225 DL / 150 BP / 115 C
women: 142 DL / 92 BP / 71 C

get some!

BWT: 165

Linda
27:54
225 DL/150 BP/115 C

Keith it was great doing "Linda" with you this morning. Thanks for pushing me. I thought about doing it as rx'd but realized that probably wasn't a good idea... yet. I'd probably still be doing it.

31:25
my upper body is so weak that i had to lower the weight from 72 to 52 so my sets would count due to the fact that i can't bench press shit (aka, i couldn't touch my chest).
dead lift 112lbs
cleans 51lbs
and i was whining like a little bitch.
so, i did well for the whimp that i am.

Happy B-day Brian. Let me know how Hellizabeth went.

14th Crossfit WOD since starting on July 6th. This one was definitely the most tiring, I can't walk now.
30:44 with awful deadlift form.

Mm, my birthday is coming up fast. Now I'm afraid of what I'd have to do to earn cupcakes.

Hope you feel better, Allison.

Who's the sadist who came up with Brian's birthday workout? I want to be sure to stay out of his way.

28:54 Scaled to 80% of RX'd (185, 125, 90)

Seems like everyone is having a blast. I'll make sure to get double when I come back on Monday. And, Happy Birthday Brian

Brian-I delivered 50 munchkins from dunkin donuts this morning bf my workout in ur honor. cant say how many-or if there ARE any left for u however.

marisela-I used the same weights u did and it took me like 2 minutes longer and I STILL could not touch the weight to my chest-so kudos to u my dear! I thought it would NEVER end. and keith just kept spotting me and taking donut breaks it was taking me so frigging long. I think I subbed "this fu**ing sucks" for whining though.

Thanks everyone! "Hellizabeth" was great. Sadly I subbed the muscle ups for ring dips because a)my grip was fried and b)the afternoon class was going to run late. I'll probably do it again next week. I'm also gunning for the only Crossfit challenge yet to be completed: 15 HSPUs on rings. I did 9 today before Allison jinxed me by saying, "he's got this."

Thanks for the munchkins, Michelle. I stuffed one inside my cupcake, tasted amazing. And once again, Allison makes fucking awesome cupcakes!

24:30
52 bench (was too light but it was a large crowd so we all did the same weight)
deadlift 112
clean 50 which i suck at.

A special thanks to Court for not losing his mind trying to figure out how to get this done with a crowded class.

36yo/m/200#

Scaled down to someone 150# :(

DL 225
BP 150
CL 115

28:37

This was my best Linda by far, but I won't be satisfied until I can do it as Rx'd. I'll have to work on my bench a lot as well as my deadlifts. I have deadlifted 305 for reps...but not 55 reps. I've only benched bodyweight for a single. Hopefully, by the end of the year, I'll get my numbers up.

Thanks for pushing me, Kevin. If it wasn't for you I'd have stopped to take a nap.

I did the CFNYC men's prescribed weight for "Linda" and Roxanne did the women's

Adam
25:02 as Rx'd

Roxanne

19:26 as Rx'd

Both were done with full squat cleans. Even at the lower weight this one is tough.

This was tough.
I did it as Rx'd on the NYC board, 225, 150, 115 -- 28:39. All full squat cleans.
I think it's gonna take a while to get to the proper workout.

ok is that a joke for tomorrow-L pull ups? with exactly WHAT arm and pec strength after today's workout???? evil. i took a yoga class after doing the wod and had to sit out half of the upward dogs! pathetic.

keith said i wont be able to brush my teeth or wash my hair tomorrow morning. so that should make for a really sanitary box class tomorrow since i assume all will be suffering equally.

A2, are you going to mccarren tomorrow???

hey guys Rage against the machine tickets
Im officially donating them to the box.
call me if you want em.
4 for today
2 for tomorrow

201 519 6174

Hi trainers, has the new policy for beginners gone into effect? I was going to bring a friend out to try a class tomorrow, but I seem to remember the new policy forbids that. What say you?

Saturday WOD:

4 Rounds plus 10 L-PU's as RX'd

How did u guys do the wod with only one of the ham/glute machines?

Saturday: 8 Rounds. Gotta love the fact that the non-RX'ed jack knifes were harder than the actual RX'ed ham/glute machine.

5 rounds + 1 L-pull-ups... My L-pullups were real weak today but there was some semblance of them.

Kevin (or anyone else really) -- we were going to go up to Astoria track tomorrow to workout (as long as its not raining), probably bring our kettlebells, work on sprints, or anything else. Interested?

sat. wod for myself 15 135Lb dL 15 wallball shots 10ft. high 20Lb ball 15 gh situps 5rounds

6 rounds and a few pull ups. Bleh.

guys is class tomorrow at 10:30????

Michelle,

I hope to be there, provided the WOD doesn't involve arms, legs, or abs.

Michelle,

Misread your comment. Thought you were asking who was planning on being there tomorrow AM.

(I kan reed wen I drnk. I kn re wn drnk.)

I'm not clear myself. I seem to remember Mike mentioning the classes might be consolidated, but I see no change in the schedule.

ok i think there is only on class on sunday at 1o:30 hari- am hoping it involves none of the body parts u mentioned. but i could be wrong=what rime r u g going then? i though tkeith had said we are on the new schedule now except for the eelents classes which dont start until auguest.

Sunday's WOD:
Five rounds for time of:
Run 400 meters
25 Back extensions

Well, at least it doesn't involve abs too much ;)

Could somebody confirm the schedule for tomorrow, + anyone planning on doing this outside with the actual run?

yeah and if we come to the box what can we sub for the 400 meters?

I'm also interested in how we're doing tomorrow's workout. Should I just show up at 10:30?

ok well i figure we can show up-and hopefully there will be some subs not involving jumping rope for the 400 meters--maybe box jumps or kettlebell swings. and then good mornings or supermans for the back extensions. but what do i know. i will bring some munchkins though!

Hey all loving coach rips cert! He is awesome!! He said my BS is solid and had no comments 2 add- said CFNYC taught me well to SQ. Credit to mr durden there!
Greg amudsen here w his fiance. Said he was toast 4 3 days post that gi jane video!! He got called on his BS!!!
Eva t is awesome! Did kipping work w her aft cert tday and we planned more 4 tmrw morn b4 too! Its nearly there
See ya all on tues

Hey Justin what time are you going to be at the track?

Skipping the Box today. This is one of the rare WOD's that's actually easier to do at a regular gym.

We were thinking getting up there between 12 and 1pm... Probably around 12:30.

Ewen I am coming to the Box and will do it with the run. See you there.

serena, you are the bomb

hey hari-going to my gym to do it too. have a good one