CrossFit NYC: The Black Box

Facts about today's workout - Helen (of Troy):

1 millihelen is the amount of beauty needed to launch a single ship.

I recommend the song 'Helen' by Nizlopi... great band... look 'em up.

Not looking forward to trying to poo a kettlebell. I'm pretty sure we didn't cover that in the Elements class.

Nicole having a rough day...very inspirational!

Mr. Ben your British humor....

Got an audition today at 7pm for Shakespeare so wish me luck ya'll. See you Friday.

Mr Ben you're full of fun facts.

Wow its been a fun and intense week. Just uploaded pics from Sun-Tues this week; two days with maximus for fun and then the Beast. Check it out:
http://www.flickr.com/photos/c1sarena/sets/72157601889780859/

Wow last time I dueked the beast, I took a rest day imme after and then had a date with Helen as well!

ok- "Helen, Ready" that makes me feel really old that I actually find that reference amusing. clever.

Back from Florida and need a vacation from my vacation... Brought my sister back with me for a few days and going to bring her to the Saturday's beginners class. Hopefully I can get in to do Helen tomorrow.

Yeah, i need a vacation from the vacation too! There is only so much unwinding a woman can do before needing to get wound up again:-) I can't sleep, so thought i'd check out what happens on this blog in the wee hours. It's good reading:-)

Yeah, i need a vacation from the vacation too! There is only so much unwinding a woman can do before needing to get wound up again:-) I can't sleep, so thought i'd check out what happens on this blog in the wee hours. It's good reading:-)

Oops. Cell phone connection issue. . .

She's been on both the Love Boat and Fantasy Island. Hello? Can you say superstar?

www.helenreddy.com

Just promise not to play "I am woman hear me roar" during the workout today"

Hey Coach Keith--guess u really liked those pics. True inspiration for the newbies. As the slogan says: hostile workout environment

my, my what beautiful photos. brings back pleasnt memories.

Immortals?! We shall put their names to the test!
-King Leonidas. I guess they didn't pass. LOL

Great pics. But I disagree with you guys: these pictures aren't inspirational. If anything frightening! Because if the coaches get wrecked like that, imagine what's going to happen to us?!

Hostile workout environment indeed.

"Helen"
subbed 500m Row
21 KBS 24kg
12 pullups

10:54

Over one minute faster than last time. PR.

Give them nothing and take from them EVERYTHING!!!
--This is Sparta, Bitches!

rowing is for pansies. did the big 'ol staris scare you last time, keithy?? luckily, i won't be at the box today. (necessary rest day due to recent comment)

More you sweat in training, less you bleed in combat.

as rx'd 10:51, new PR by 3min or so, sub 10 next time, db swings were all unbroken

did runs outside, vs treadmill, saved a lot of spool up time

Keith is oly class being taught this sunday?

Good times Brett. Do you warm up by wrestling alligators? LOL

In keeping with today's apparent theme enjoy:

http://www.youtube.com/watch?v=UgrsNBu51nU&NR=1

This is Crossfit!

The New & Improved CrossFit Warmup:

http://www.youtube.com/watch?v=ImlgWK5gUdU

I expect everyone to be doing this when they come in for class. We'll be reviewing it in Elements tonight.

i personally think this is a more efficient and useful warm-up.

http://www.youtube.com/watch?v=HE4M7H5bUkY&mode=related&search=

LOL. After this warm up this should be the WOD:

http://www.youtube.com/watch?v=ImlgWK5gUdU

Allison and Marisela vs Me and Moon. Keith ain't got no rhythm!

I don't think you realize how hot it was for me inside that lion costume!

:)

By the way,

Do those ab mat situps always destroy your ass?

I woke up this morning and I can't sit down properly ... owww

don't stir the hornets' nest, sam. some will maintain that if you get chafed from doing floor sit-ups, it's purely the result of bad technique. as coach glassman points out, however, when you really go for it (as you do when doing tabata sit-ups, for example) technique necessarily degrades. so until we get some softer mats, either fold a towel under your butt or bring a pillow. i do, and it's heaven :)

or grow a bigger butt. i never have any problems with it, though i hear people complain about it all the time. its because i was blessed with a well-endowed backside. so all you need to do is grow more butt

A teammate of mine says his friend is looking for people for an Adidas casting call. If I understand correctly, they want regular joes (not models, not pro athletes) age 20-25 who are athletic and have 'good form' running and training. It's being held tomorrow (Friday) at Chelsea Piers, Pier 59 Studios, Studio #3 from 9-3. I was told they were hoping to get people in and out within 30 minutes and if you get picked, it's $1500 for you. There's also referral money involved. I don't know how any of that would get back to me, but you can feel free to try to cash in by bringing in your buddies, I guess (Black Box field trip?).

I have a little more info (not much, just a contact) if anybody is interested.

(Brett, you better represent!)

chafed butt from WOD situps + shower = intense blinding pain

someone tell me this isn't proper form...

http://www.youtube.com/watch?v=TK4UIxKIxtc&mode=related&search=

and this is your brain on steroids.

http://www.youtube.com/watch?v=qlI-N1b-ZK8&mode=related&search=

Anyone know what Konstantine is doing in the very beginning of the video:
http://www.youtube.com/watch?v=TK4UIxKIxtc

It looks like oxygen maybe? He quickly marches over and starts the lift after..

15:37 as rx stairs are killers

Hey Jeff, I am interested in doing the Adidas casting call. Could use the money and the exposure on my acting resume. What's the info?
email me: frothydogg@yahoo.com

Sam-Marisela is right, get a bigger ass or enjoy the ab mats-which I find are a slice of pie esp during tabata situps!

i didn't even notice that, james. it must be, unless its inhaleable speed. this video fuckin freaks me out. it looks like he's on perma-fast-forward. creepy.

jeff, i'll do it.

marisela.seasky@gmail.com

bauer, we could make a trip together.

James,
He's probably sniffing smelling salt (ammonium carbonate). It supposedly gives you a pretty big rush -- when you see people do it, they sometimes charge onto the platform.

tomorrow's workout looks hilarious. or hellish.

Wanted to pop in and comment that Keith's "Beast" has travelled into the NYU gym. Saw two guys working on it in Coles yesterday, they commented that whoever made this one up is a screw loose...

Anyone up for running workout on Saturday in Central Park?

Sad to think that parents are sending their kids off to school in the big dangerous city and they have no idea what their kids are doing. :)

I'm happy I'm having an influence outside this little box. I've heard reports from other people that they are reading our blog even though they aren't posting.

It's time to start spreading more dis-information.

Yeah. Keith. Let's tell them to come to the Box for lengthening and toning exercises. LOL

Philosophical question: Why is it called the Black Box and nothing inside the box is black?

And I don't count!

emails sent to Jack Bauer and Marisela

Jack, a.k.a. Greg, here's why we call it the Black Box:

The term "black box"

http://en.wikipedia.org/wiki/Black_box

refers to systems where we do not know the inner workings of how and why things happen, we only know the inputs and outputs. With CrossFit-style training, we know the inputs: high-intensity, functional movements across broad time and modal domains. And we see the outputs: improved cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy. And while exercise science lags woefully behind actual athletic training knowledge of your average coach of elite athletes, CrossFitters don't see the need to wait around for scientific proof of how and why this stuff works. We just do it because we see the results.

Thank you dear. That's why you're the NYC CF Queen. : )

That's actually a cool ass definition. I am sure Keith would have answered that question like this:

http://youtube.com/watch?v=lj3iNxZ8Dww LOL

So thanks Allison.

Jesus Christ, My legs are about to fall off. Still debating whether to go to 7PM class tomorrow or recover some more and hit the 10AM Saturday class.

I'm pals with the guys who were doing The Beast at the NYU gym. We've been lurking here for inspiration, as most other people question whether how we workout is worth it.

Thanks for all the good info, we hope to one day visit the Black Box!

and sometimes foreign salt both which are delivered, free of christian layouts for other than myspace all excise duty, to the fish-curers. The excise duty upon Scotch fvwrjutois

and sometimes foreign salt both which are delivered, free of christian layouts for other than myspace all excise duty, to the fish-curers. The excise duty upon Scotch fvwrjutois