CrossFit NYC: The Black Box

Facts about todays workout - Elizabeth (the first):

During the reign of Elizabeth (the first), there was a tax put on men's beards.

So men, clean shaven please, or money in the jar.

p.s.
Do we have do it topless like that bloke in the video the other day?

p.p.s.
Do I get a prize for being the first person on the message board thingy?

man, i wish we could do power cleans. but that would be wussy. right? right?

why do you think i'm always first to post, ben??
the prize is getting to see keith court mike josh and allison's smiling faces when you work out.
i am soooo looking forward to this after a good nights sleep. see ya'll noontime

Rest day WOD for time
Sit i whirlpool and sauna to relieve discomfort fm the beast that I dueled last night,
20nin

Great Video! you guys rock!

Now I am really home sick!!! Its just me and my kettlebell, theres got to be a barbell around here somewhere!

The exercise known simply as the "clean" begins with the weight on the floor and is caught in a full (read: deep) squat with the bar racked on the chest and shoulders. The lift is finished when the lifter stands all the way up with the bar racked.

The "power" adjective describes a clean where the lifter pulls the weight from the floor but receives it in less than a full squat.

If you watch Greg Amundson's video from the other day (and you should!)
http://media.crossfit.com/cf-video/CrossFit_AmundsonPowerElizabeth.wmv
You'll notice he does not catch the bar in a deep squat. His is the "power" version.

I will accept "Power" Elizabeth if done well and duly noted as "Power Elizabeth." However, if you need to work on your squat cleans (and most of you do), then this workout provides a perfect opportunity to practice squat cleans. The Power version will tend to be faster as the cycle time is shorter.

N.B., the mechanical advantage of the squat clean allows heavier weights to be lifted, so if you cannot power clean 135 you may still be able to squat clean 135 and do the workout as Rx'd. Wouldn't that be nice? :)

They also made a comment in the video that Greg was Power Cleaning because there was some down time and he needed to get through Elizabeth quickly.

http://www.nytimes.com/2007/09/05/us/05popcorn.html?ex=1189656000&en=d3196dcf6d692cf8&ei=5070&emc=eta1
For all u popcorn lovers--another reason to join the paleo ranks perhaps?

"Six months later, the man has lost 50 pounds and his lung function has not only stopped deteriorating but has actually improved slightly, Dr. Rose said."

15:05 Sub 95 lbs

16:09 as Rx'd, or rather a "Power Elizabeth" or "Something resembling power cleans with varying squat depth Elizabeth" version of Rx'd.

PS: I do not heart dips.

Mr. Ben: call Sandy and set up an appointment: White Tea Spa, 212-647-8919. Ask for the address..like 14th and 6th...

Anyone else need a real theraputic rub down? Sandy is no joke. Mention me and the gym (not for a discount, in fact you will probably pay more...kidding)

If anyone knows other good people, let us know...

i was just able to watch the video for the first time due to my faulty connection. thanx, mr. durden for the reminder of my failures :)

no faces though? i was dissapointed.

Mr. Ben. Top o' the morning to ya.

Coach P, I heard this spot is very good. My sister who is a yoga instructor HIGHLY recommended this spot

http://www.gracefulservices.com/

Damn, that means I have to do the squat cleans because I don't want to hear your mouth Keith!

Dammit, long time bro. And again-power cleans don't make you a wuss. LOL. Nothing done at crossfit is wussy...except Keith.

Looking forward to the Elements class tonight.

i'll never forget (or forgive) how hoodwinked i felt when i saw the video of HQ people doing grace with power cleans. i squatted yesterday, i'm squatting tomorrow, HELLS YEAH i'm doing PC tonight!

Some motivation for today's workout.

http://youtube.com/watch?v=bHqo0dLz4V8&mode=related&search=

This dude is on another level!

Sorry Dammit. Thought you'd like to know that there is no Santa Claus either. It's a cold MF'ing world brother.

Thanks for the Dimas clip, Jack.

All that AND he's smokin' hot.

And here's a bit more inspiration. These ladies make it look so easy:

http://www.youtube.com/watch?v=PSyeiy99J9w

LOL. Well if I can put a smile on your face Allison then it's my good deed for the day.

Dimas is nuts. I would love to see his Fran time...like 2 minutes. LOL

Back from Barcelona. Trip was great, tons of walking...figured 8miles on one day.

did a slow cfwu x 3 and a 1:30 400m row.

"betsy"

7:07

5x9 instead of 21-15-9
65#
jumping ring dips

this was the first class i ever did with crossfitnyc. i couldn't do anything back then so i did SDHP and sucked, i'm sure. a little better today. i think i could have gone a bit heavier, but next time betsy, next time.

Ayaz - was out prepping for, attending and recovering from my trip out to Pennsic. "What's Pennsic?", you say? Why it is an SCA event that allows one to participate in the dorkiest hobby/martial art this side of fight-dancing!

Please to observe (about 80% of this is from last year. 20% from similar events around the country): http://vids.myspace.com/index.cfm?fuseaction=vids.individual&videoid=2155051

And when I say "recovering", I mean work and life schedule wise (couple projects are picking up, minor freelance job, etc). However physically-speaking I was extremely well-prepped for this year's event after ~5 months of CF especially during the last days when ones the muscles and joints tend to ache a lot. So I look forward to seeing what this upcoming year of CF will do for me.

my friend and client Rachel Kramer Bussel has a blog post up on the Babeland website about orgasms and exercise (and possibly even combining the two?). enjoy and feel free to leave a comment on the post:

http://blog.babeland.com/2007/09/05/the-orgasm-and-exercise-connection/

Moon, just watched that vid

Man, that was a crazy lunch...I think you killed a guy, got him with a trident...right in chest!

herds and herds of nerds

Dammit, that cracked me up.

LMAO. Herds and herds of nerds-quote of the day.

Moon you stabbed someone with trident! What the hell! See how effective thrusters can be in the battle field! LOL. Spartacus would have been proud!

Just had an encounter with The Beast. Ouch!

95lbs. 20 minutes. 28 Reps.

I'm not sure if I'm going to be able to make it in for "elizabeth" today. I was planning on coming for the 7:00 a.m. class because my school schedule is a little screwy today but I slept through it. I actually slept for nearly 12 hours after that beast of a workout yesterday. I may make it in for the 7:00 p.m. class but I have to leave one of my labs early and hope I don't get caught. I'll do everything in my power to see you guys tonight. Oh, and Dammit, I squatted yesterday and did the beast and am still planning on doing full squat cleans if I'm able to come in tonight! :) Hopefully see you there.

Oh man, I wish i'd had a rest day yesterday, that elements class damn near wiped me out.

As I got the subway back to Brooklyn I was literally spaced out and "high" as if I was on drugs. Fun stuff...

power cleans @ 135lbs: 6:16.

power cleans @ 135lbs 9:49

ring dips were tough, somehow this was the first time for me doing this. I checked on the old boards and never had rings before...

great time today...thanks to Keith, Mike and Jacinto (sp?) for tips, help, and encouragement.

elizabeth

95# 9:07

last round of rings were killer

thanks again see yall friday

7:23 sub 95Lb fine job everyone

Thanks for the broken body treatment tips guys. Will look them out in a week or two...

135lbs
11:27 (I think)

Wowzers! Who was the bastard who put more weight on the bar while I was doing my dips? Next time I'll carry the bar over with me to the rings so I can keep an eye on it. I swear it got heavier.

http://www.proteinpower.com/drmike/?p=858

New book coming out--well reviewed on Performance Menu!

This is completely awesome. I am both glad I wasn't in class that day...but moreso, I'm jonesing to do some lifting!!!
THE BEAST RULES! You all kicked butt. (everyone at my office that I just showed this to was totally impressed)