CrossFit NYC: The Black Box

Your momma is so dumb, when she sees a sign that says, "Wet Floor," She does!

Your momma's ass is so big, when she sits down she's 3-feet taller.

Your momma is so ugly, she got a job making monster cookies: the dough goes by on the conveyor belt and she pushes her face in the dough.

i did filthy 50 today.

subbed kb thingy's for wall ball
singles for DU's
burpettes
supermans for back extentions

47:41

...on 3 hours of sleep.

this sucked big balls

Marisela, you should've written "your momma sucks big balls."

I did Scott's Mom for the first time ever and man did it suck. I think I "rested" way too much--which isn't really resting anyway cuz you can't put the BB down til you're done.

I did 8, 12, 35 for squats and 13, 18, 10 for presses. 55#.

Yo momma is so nasty she brings crabs to the beach

5/40/40/20/10/10 - 65#

OHSquat still sucks...recommend the surgeon hold when resting.

Josh and Mike, thanks for the help today.

Go Texans!!!

Yo momma's so fat, the last she saw 90210 was on a scale.

Yo momma's so poor, when I told her about the last supper she thought the food stamps had run out.

Yo momma's so poor, she watches television on an Etch-A-Sketch.

Yo momma so stupid, she took a spoon to the Super Bowl.

Looking forward to coming back to the Box next week.

Hey everyone I'm back and glad to be home. Doing these WOD's on a cruise ship was pretty crazy especially when we hit some rough water on the Atlantic. The fitness center left a lot to be desired but it worked out in the end.

Elizabeth 9:23
Did Elizabeth with 2 50 lb dumbells(heaviest they had) and dips off a bench with feet elevated on another. This was really tough as the ship was rocking and I lost my balance and fell a couple of times on the full squat cleans. IMHO dumbbell cleans are harder than barbell cleans because you are dealing with the weight in 3 planes of movement as opposed to two.
A former football player/coach from Pittsburgh saw me do this WOD on the cruise and asked what I was training for. He said it was a very intense workout. We talked for a bit and I explained Crossfit to him.

Helen 11:40
Run on treadmill set at 10mph with 1% incline. THe boat rocked hard on the second round of my run. I lost my balance, flew off the treadmill and nearly killed myself. Hilarious now, sucked then.
50lb dumbbell for swings and did dumbbell rows with 2 50's for pullup sub since there was no pullup bar(!).

Filthy 50
33.20
Not the best time. Had to figure out how to do the jumping pullups and KTE since no pullup bar. Ended up going outside the gym to the ship deck and found a rafter to hang from so used one of those stepup thingies and did it that way. Alot of running around for that one. Also wasted sometime remembering the exercises involved. Thought I was done at 27:30 only to realize I forgot the KTE hence my time. People thought I was a maniac on that cruise. Loved it.

Yo momma is so dumb she thought a quarteback was a refund.

Yo momma is so fat she has her own zipcode.

Yo momma is so ugly even her shadow runs from her.

Kevin, aren't you supposed to be relaxing on the cruise? awesome man

Did 65# Scott's mom,
17/30/35 squats
30/20/5 presses

I can't walk, need rest and water. Don't think I'll be able to do front squats tomorrow. yikes

Forgot the subs for the Filthy Fifty

For push press subbed 2 25 # dumbbells
Back extensions on a bench with feet hooked underneath.
Box jumps on a bench with the step up thing on top. Serious balance training there with the rocking.
Last but not least subbed thrusters with two 20# dumbells for wall ball

Nice to have you back brother. You almost killing yourself on a vacation is pretty damn funny. LOL
I'm sure you wife would have been swollen if you died because of crossfit on vacaction.

I've never tried "Scott's Mom". I'll let you all know how it goes.... :)

FS
102-112-122-125-127-129 (PR)-130-130-132-133
Form was much better this time than last!

Sunday WOD: 135, 145, 155, 165, 165, 135, 135, 140, 140, 145

135x5
185x3
-----
225x1
225x1
235x1
245x1
255x1
225x2
225x1
225x1
225x1
225x1

25/25/50 Squats

20/15/15

The squats were a predertimined number of reps. The presses I played by ear.

when u was born u were so ugly that u'r momma said i should have given head instead.

No momma joke here but funny anecdote;

I joined NYSC here since they have a great plyometric class (sprints, cones, jumps) which I can do with current elbow sitch.

Anyway they were pushing this fee+ class called 'The Spartan Workout'. So of course I asked well what does that involve? He said 'it is the hardest workout you will ever do in your life'. Hard to say to someone who has done Murph/Helen/Fran etc and it was the day Filthy Fifty was posted and I just 'happened' to have it on my mobile browser (see, I'm with you in spirit)

So I passed it to him and said 'really? is it *this* hard'?' :)

Pause as eyes widen.

'Um. No. What is that?'

'*That* my friend, is the hardest workout I've ever done.'

YO' Mama!

when you were born you were so ugly, the doctor slapped your moma

i meant mama

and i know it's not really a mama joke, but its all i got.

DON'T FORGET!!!

i have a show tomorrow night!

just me and my guitar at a hole in the wall called the BACK FENCE
on the corner of bleeker and thompson.
8:30-11:30pm
i would love to see you all there post dreadful crossfit workout for some protien in the form of free peanuts.

made up the crossfit 500 today. as rx'd with my homemade 22lbs slamball, 27:41.

i finished the wallballs right at the 20 min mark and i thought, "yes! 24 minutes here i come!" but the effing burpees took me over six minutes :(

Solid story Michael. Thanks for the post. "Hardest workout you will ever do in your life." Spoken like a person who has never been ambushed by the three bars of death.

i heard this in nysc this afternoon...

"Let's try those machines over there, they look pretty cool."

Michael

Instead of going to Physique 57, you should have been coming in here and working on your squats and deadlifts.

Safety Considerations

Plyometric exercises carry increased risk of injury due to the powerful forces generated during training and performance, and should only be performed by well-conditioned individuals who are under supervision. Good levels of physical strength, flexibility and proprioception should be achieved before commencement of plyometric training.

The specified minimum strength requirement varies depending on where the information is sourced and the intensity of the plyometrics to be performed. Chu (1998) recommends a participant should able to perform 5 repetitions of the squat exercise at 60% of their bodyweight before doing plyometrics. Core body (trunk) strength is also important.

Flexibility is required both for injury prevention and to enhance the effect of the stretch shortening cycle.

Proprioception is an important component of balance, coordination and agility, which are also required for safe performance of plyometric exercises.

Further safety considerations include:

* Age - low-intensity and low-volume only for athletes under the age of 13 or for athletes who squat less than 1.5 times their bodyweight.

* Surface - some degree of softness is needed. Gymnastics mats are ideal, grass is suitable. Hard surfaces such as concrete should never be used.

* Footwear - must have adequate cushioning and be well fitting.

* Bodyweight - athletes who are over 240 pounds (109 kg) should be very careful and low-intensity plyometric exercises should be selected.

* Technique - most importantly, a participant must be instructed on proper technique before commencing any plyometric exercise. They should be well rested and free of injury in any of the limbs to be exercised.

Plyometrics is not dangerous, but the potential for high intensity and stress on joints and musculo-tendonous units makes safety a strong prerequisite to this particular method of exercise. Low-intensity variations of plyometrics are frequently performed in various stages of injury rehabilitation, indicating that correct performance is valuable and safe for increasing muscular power in all populations.

Good luck tomorrow marisela!! I wish i could go, but its a very exciting time in wheeling west virgina. :)

A lot harder than I thought . I almost met pukie and I only used 45lbs. Love it!!!!

Keith, not only did I not do ********* after your comments I I don't even mention the word or allow my self to think about it.

As I mentioned I'm going to come back in and ease in. Deadlifts would be hard as simply tightenting my fist too much aggravates things, as does heavy/sudden weight bearing loads (let alone deadlifts or kb swings!)

I'll be back. Be gentle!

Have fun tomorrow and good luck Marisela. I will be with you in spirit. Have to work Monday night.

"Yo momma smoke so much meth, they had to put the toothfairy up at the Radisson"

Michael
My point was that you should be strengthening your legs and core...especially, if you want to do any sort of plyometric training. PS - Jogging and crunches don't count! The longer you stay away the harder it is to get back. Hurry!

Jon
Good momma joke. It's modern.

Marisela
Kick butt, as usual.

We brought this to CrossFit Oakland

http://www.crossfitoakland.com/archives/2007/09/vat.html

I got 141 reps, it gave me foot cramps.

Hey!! Here is some of my favorite yo momma jokes:

Yo mama's glasses are so thick she can see into the future.

Yo mama so stupid when she saw the NC-17 (under 17 not admitted) sign, she went home and got 16 friends.

Yo momma’s so fat, her drivers license says, “ Picture continued on other side.”

You should totally come check out this new site, http://yomomma.tv/ – you can battle other people with your yo momma jokes and even tell them how whack their jokes are.