CrossFit NYC: The Black Box

yay! torture!!!

this is gonna hurt

Chuck Norris in the house...

Oh boy!

Chuck Norris puts the laughter in "manslaughter".

Some info from chucknorrisfacts.com

* Guns don't kill people. Chuck Norris kills People.
* There is no theory of evolution. Just a list of animals Chuck Norris allows to live.
* Chuck Norris does not sleep. He waits.
* The chief export of Chuck Norris is Pain.
* There is no chin under Chuck Norris' Beard. There is only another fist.
* Chuck Norris has two speeds: Walk and Kill.
* Chuck Norris doesn't go hunting.... CHUCK NORRIS GOES KILLING

I'll be away for a week, Grand Canyon-Las Vegas. Maybe I can bring back some nice pics and some cash for the gym.

No pooing kettlebells while I'm gone, mkay.

PS: Apparently Coach Rip needs to put the training wheels back on, and keep that helmet nice and tight. Seriously, how many pullups must you be able to perform to stop your bike from "rocking"? Endurance sports have incorporated strength training for a while now, it's nothing new.

Was only 1 there @7am soKeith was to my benefit very critical of form! Did 1/2 due to time constraints and still took 38:50. He also nitpicked alot and made me do xtra when form deteriorated. Subbed jumps t0 20in. Dbl unders to 50single unders plus 25 more box jumps. In reality not so terrible and can actually aspire to doing filthy fifty next time with 50 reps each!
Thanks Coach Keith

As rx'd with 25# wallballs.

37:50

Worst Workout Ever!

My favortie Chuck Norris "fact:"

Chuck Norris doesn't shower, he only takes blood baths!

Regarding the quote about cyclists.

If you double their squat strength, won't they be gaining weight in muscle which merely increases the load they need to pull up those big hills?

Is the gain in muscle proportional to the additional force needed to pull the heavier weight?

Chuck Norris sleeps with a night light. Not because Chuck Norris is afraid of the dark, but the dark is afraid of Chuck Norris

When Chuck Norris gives you the finger, he's telling you how many seconds you have left to live.

Superman sleeps in Chuck Norris pajamas!

Chuck Norris doesn't have hair on his testicles, because hair does not grow on steel.

Yes, Sam.

In fact, you can tell how much a person can lift just by measuring and weighing them. A person who weighs 200lbs can squat 200lbs and a person that weighs a 1000lbs can squat a 1000lbs. It's directly proportional. You can also tell how fast a person can run by the type of shoes that they wear.

For Sam:

http://www.youtube.com/watch?v=rN2VqFPNS8w

LMAO-you can tell how fast a person is by the type of shoes that they wear! So mean.

Keith that video is hilarious. I cracked up the first time I saw it.

Sam: max squat and deadlift can be increased with no increase in muscle mass: it is called neuromuscular efficiency.

In addition, most cyclists have 10 lbs or so of inert metabolic material that can be carved off and replaced with muscle with no displacement of body mass.

Finally it is not a zero-sum game as pointed out above: I have recently been working on reducing my own inert metabolic material and have lost quite a bit of weight, 6 or so lbs of which has been muscle. When my lean mass was 155 lbs (at a bw of 196), I could deadlift 400, squat 300, press 165 and bench 250. Today at 149 lbs lean mass (at a bw of 173) I can deadlift 335, squat 250, press 155 and bench 225.

So you see that losing only 6 lbs (4%) of my lean mass knocked 65 lbs (16%)off of my deadlift.

So, no the gain in muscle is not proportional to the additional force needed to pull the heavier weight, even considering the first points, above.

Hope that answers your question.

Sam,
Muscle size doesn't necessarily correlate to increased strength or power. There are other physiological factors involved (optimization neurological pathways, etc.).

As an example, here is some video of a local weightlifter doing a 130kg clean and jerk:
http://youtube.com/watch?v=e0GkuCu4tk8

He weighs all of about 65kg (143 lbs) and back squats something like 140kg. I think he snatches about 105kg (231 lbs).

Ah, I must have been composing my message while Maximus was posting. Great response --'neuromuscular efficiency' was the term I was looking for.

Everybody sucks but this kid:
http://youtube.com/watch?v=4c4v_5jsoJ0&mode=related&search=

Also check out www.rif.org

Although it isn't as simple as Sam may think and Keith/Tyler may mock, it IS a fact that the heavier, stronger, more powerful sprinters have a harder time finishing the mountain stages in the Tour de France than their skinny, supposedly "weak" teammates, who in turn get dusted on a flat finish or during time trials.
(All this is relative of course: just like 10,000 m Olympians can run their last lap in under 50 seconds, the best climbers can also outsprint most cyclists around the world.)

Newsflash: some sports require specialization when performed at an elite level!

OMG! That was Keith at 9! LMAO

Jeff, email me details about that adidas thing if it's still open. I might be able to pop over at lunch...

brett.tom@gmail.com

Brett check your email. I forwarded you the info

hey sam-

the answer is no

Trying to decide whether to hit the elements tonight. My legs feel slammed from Wed. night. May have to recover for one more night and hit the beginner's class in the morning. Trying hard not to end up back in physical rehab. I may have to hit the 7AM classes again with my crazy work and class schedule.

Gene and everyone

Elements is mandatory if you're signed up for Elements. If you're not signed up for Elements stay out of elements. If you're signed up for Elements and you don't show up, then you get in big trouble.

Not only that, you might even end up in Little China. You've been warned.

http://www.impawards.com/1986/posters/big_trouble_in_little_china.jpg

Hey everyone! I'm all set up in school at Worsta now!
Today's WOD looks wonderful....I wonder what kinds of looks I am going to be getting at the gym....
While I was doing the beast the other day one of the trainers complimented on the olympic lifting and encouraged it as well, which was a major relief! My times kind of suck because not everything(equipment and room!) is accessible as easily as "The Box" but it will do for now.
Hope everyone is well and good luck with the WOD!

fight club is go tomorrow if anyone cares to attend. let me know.

dammit, what time is fight club?

1 PM! bring any gear you have, gloves, shinpads, thai pads, etc.

filthy 50 sub box jumps for double unders
51:48

26:33 as RX'd

Roxy! How are you! Hope you're having fun in Wosta LOL. We miss you at the Box.

Jeff good to meet you. Thanks for the shoot. Marisela did you come through?

The Adidas shoot was fun and made me glad I was at Crossfit because all the dudes there were twig-models! None of them would survive a WOD!

Maximus glad you're still on this post. Means that NYC left a good impression on you.

I have no issues going into elements tonight and I will push myself but I will not push it to the point where I have to go back to physical rehab at the VA hospital(had leg surgery at beginning of this year due to training mission accident back in early 2000). This would put me out of commission even longer and missing an Elements class would be the least of my worries.

Brett, I hope you make it there on time!

Mr. Bauer, it was a pleasure.

Marisela, I still have yet to introduce myself to you in person.

Yeah I got there at 4pm and they were still a dozen people after me...were you there Jeff?

Suffered through my first Filthy Fifty--took just over an hour. Next time if I could do it sub-60 I'd be happy. Damn.

http://news.independent.co.uk/people/profiles/article2938956.ece

That's an interview with Mirko Filipovic, Politican and professional cage fighter. WTF?

As Rx'd 29:55.

The Burpees killed me as usual.

Allison, it's pretty common knowledge amongst the MMA community that Mirko Cro-cop is a politician; the announcers state it at nearly every one of his fights. He is probably one of the best kick-boxers in the world right now.

P.S. I really didn't mean to sounds like an ass in that last statement Allison. I apologize

Elements was awesome today, no surprise there though.

tricky thing now is trying to remember everyone's names..

7 rounds - 10 min cindy.

Oh and additionally, thanks to the more helpful answers to my questions.. :)

I suppose that now when I think about it, it makes more sense when I think about cyclists like Lance Armstrong, who while not big like the out and out sprinters could still do an amazing time trail, while also out climbing the skinny climbers.

filthy 50s in 50:50. no joke, swear to G.

Adam, you crack me up, apologizing. Such a good midwestern boy. Don't worry, I didn't take it the wrong way. I barely know anything of who's who in MMA, so I didn't know he was so well-known, but I'm not surprised.

What is the schedule for the weekend?
10am WOD?

Paul, the weekend schedule is:

Sat 10am beginners
Sat 11am WOD
Sat noon KBs
Sat 1pm Fight Club

Sun 10:30am WOD
Sun noon O-lifting

Allison-any idea what we will be doing tomorrow?

32:24
as Rx'd

well £uck my hat... that went on f o r e v e r !

Jay... love that you did the fifty in 50:50! I seem to recall you telling me that in The Box, but the fifty had turned my brain to guacamole, so I didn't quite get the 50 connection at the time!

Oh my god this Guinness tastes GOOD!!!

p.s.
Does Rx come from a medical reference to prescription drugs? ie. "as prescribed"? I haven't come accross "Rx" back in England.

Can't wait until they sign Fedor to the UFC and there's a Crocop Vs. Fedor II at the MSG right here in NYC.

The ball is in Josh's court tomorrow morning. We shall see what devilish plan he devises. Rest up.

Congrats on those times guys. Awesome work.

Filthy Fifty aka Chuck Norris whipped my ass! 40:42. Geez. KTE killed and my burpees were more like burps.

Once again thanks Coach P for pointing out my shoddy technique and will do better next time.

Adam I hate you-every fricking time you show up puke the clown pays me a visit. LOL

Mr Ben pleasure meeting you. Adding some London flair to us Americans.

Have a good weekend ya'll

Too tired to post when I got home last night, did the Fifty in 35:34 (I think). Good stuff.