CrossFit NYC: The Black Box

my...butt...hurts

Failed. After the warmup, 80 minutes of muscle-ups on Sunday suddenly caught up with me. Arms wouldn't work. Gave up for the first time.

For my fellow Compadres in the Mon and Fri Elements workshop, below is a good vid of the Burgener warmup Court taught us last night. Might be a good point of reference for future use if you're ever on the road and need a little reminder.

http://www.youtube.com/watch?v=MsZMDztbS-8

cfwu x 1

18:26 as RX'd

Got up too early, not enough breakfast today, tried working intervals at 1min per 15reps, didn't work...the sdhp stealthily exhaust your shoulders before the thrusters.

argh, i can't believe i had to wade through five pages of blather about exercise making you hungry and fat bodies wanting to stay fat to reach the conclusion that eating high glycemic foods causes hyperinsulinism. (look at me tossing around jargon like i know what the eff i'm talking about.) is it so hard to grasp that exercise makes you fitter, and eating correctly makes you leaner, and the two are inextricably linked? couldn't he have just put that in the first paragraph?

hari, don't feel bad. everybody DNFs once in a while.

also,

dammit movabletype ate my html

Dammit -- I gave up after skimming the first page and seeing that it was still "setting" up the premise, but hadn't gotten anywhere yet, and further that it was a 5 page article. Close window. I decided that Sarena's take-away would be sufficient for me. Thanks for providing a suppliment to her summary.

P.S. Great interview.

If you are going to bring in logic and common sense dammit, we wont be able to use you as a trainer...

My friend and client Rachel tried to post this comment yesterday but it got blocked, so I wanted to re-post it on today's post so that people will actually get to read it:

This is kindof a non-sequitor but is about Dammit, and now's a good a time as any - I wanted to let you all know that Dammit will be reading at my reading series In The Flesh on October 18th at 8 pm, Happy Ending Lounge, 302 Broome Street on the Lower East Side. Details at URL below, It's free and a lot of fun!

http://inthefleshreadingseries.blogspot.com/2007/08/october-is-for-virgins.html

Also, some of you know that Allison and I co-run a cupcake blog and I was quoted in The New York Times yesterday about these laws banning cupcakes in school. I say - everything in moderation and working out has actually made me crave cupcakes and sweets less, but also made the occasional indulgence not that big a deal.

http://cupcakestakethecake.blogspot.com

http://www.nytimes.com/2007/09/23/weekinreview/23kershaw.html?ref=fitnessandnutrition

i read the whole damn article too.

couldn't someone have taught this guy how to consolidate thoughts??

made 20 min pass at my boring job though. i'll make up for it at my exciting job tonight.

can't say that exercise has done anything for my eating habits. i still eat as shittily as i ever did. i can say that my over the top exercise addiction has kept me from killing a few people though. and from being orca fat.

the only reason i exercise is that i am a total narcissus with a lot of pent up rage.

good times, making memories

Now Dammit you should know that pointless and incessant rambling articles like this are necessary to validate the death of thousands of acres of trees used to make the paper that stuff is printed on. God forbid that journalist actually got to the point-it would be called common sense.

People come up with these studies and theories because no one wants to put in the blood sweat and tears it takes to look healthy anymore. If it can't be done in a pill, or in 3o minutes spin class no one can be bothered. They are making a device called the perfect pushup! What's wrong with the ones we've been doing all this time? LOL Are those broken?

People want the illusion of health-not realizing that health is ultimately a by-product of exercise, eating well, and proper rest.

You write that and you kill Globo gyms all over. They can't let that happen

Nice blog allison.

How about some little pink kettlebell cupcakes?

24:10
Holy thrusters, Batman! That just didn't feel right.

The whole fitness/dieting conundrum is really symptomatic of our whacked-out modern lifestyle. And yay for globalization, developing countries are hot on our heels, jumping straight from famine to McObesity - with malnourishment being the common thread.

Start early, people: don't let your kids eat crap and pry them away from the TV once in a while, and everything will be fine.

Someone please re-post the Canadian Army web page where Coach, Nicole and others explain all the Crossfit moves? Thanks

Sorry about posting the article. If I had read it first, I would never have posted it. Or perhaps I would have warned you about it.

I can't believe people get paid to be and are proud to call themselves scientists and journalists. These "scientists" consider all exercise the same: 30 minutes on a treadmill reading a magazine. Then have the nerve to report their "findings" and want credit for telling us things we already know: I "ran" for thirty minutes and now I'm hungry. Then the "journalists" will spin everything around just to cause a controversy: Hey, don't exercise because that'll just make you fatter.

The world has gone mad.

i realized yesterday that my parents didn't really let me have junk food.
they always let the public schooling system teach me. at home, it was always home cooked meals and super enforced 6 pm dinner time, but i never had brown bag lunches, i ate in the cafateria, my favroite meal being the "chicken sandwich" and french fries (and on special days the pizza). as soon as i was allowed off campus i ventured to burger king or wendy's for a well rounded "pastuerized processed food product" meal.

sad thing is, i was always an athelete. a dancer, in fact so i always knew a lot (more than average) about nutrition. i just have always loved crappy junk food. and over-eating it in fact. i think sometimes, just as we are pre-disposed to certain health problems, we are also pre-disposed to a liking of this kind of crap. people always tell me how they "just don't like" fast food. i'm not that easily turned off. i love it. it makes me happy.

when i was 8, my father asked me what my favroite restraunt was and when i replied "mcdonalds" he said, "no, i mean real food" to which i rolled my eyes and repeated "mcdonalds!"

its a personality defect i tell ya!!!

Dan Def
http://www.army.forces.gc.ca/land_force_doctrine_training_system/ex_aita_trg/acim/courses/acim/acim.swf

Required reading:

http://www.amazon.com/Fast-Food-Nation-Eric-Schlosser/dp/0060838582/ref=pd_bbs_sr_1/104-5153545-0145501?ie=UTF8&s=books&qid=1190736173&sr=8-1

http://www.amazon.com/Dont-Eat-This-Book-Supersizing/dp/0425210235/ref=pd_bbs_2/104-5153545-0145501?ie=UTF8&s=books&qid=1190736223&sr=1-2

General ranting:

http://www.mypage.tsn.cc/c_richardson/maccas.htm

http://info.nbtsc.org/oldwiki/McDonalds.html

I'll never forget the day I was diagnosed by a coworker as an "undercover fatboy". I have to try really hard to consistently eat healthy. It's a slippery slope into Mozzarella stick city and bacon cheeseburger town.

Thank you Tyler!

Did anyone read the cool bios of the trainers on the website. Good updates people. Those little things didn't go unnoticed...Right guys?

I say we organize a field trip to Bacon Cheeseburger Town. In fact, I hereby announce that I am running for Mayor of Bacon Cheeseburger Town! A vote for Tyler is a vote for deliciousness!

Mr. Durden, you have my vote.

So Mr Durden: What's your standpoint on sides for Bacon Cheeseburgers-Fries, Cheese fries, or Chili cheese fries? And what do you feel about Diet vs Regular soda?

These are important questions that need to be answered if you want my vote for run Bacon Cheeseburger Town? The people demand to know!

Im the same way Brett, its my southern upbringing. So I feel your pain... And I think Im pretty much the Emporer of Bacon Cheeseburger Town.

The guy in the video has insane strength.

http://ringtraining.com/store/ringstrength.html

Three facts of life:

(1) If you eat more calories than you burn, you gain weight, period.

(2) If you eat less calories than you burn, you lose weight, period.

(3) If you eat as many calories as you burn, you neither gain nor lose weight, period.

Annie, Eva, Nicole, Greg, OPT, AFT, Speal, etc. all exercise like crazy and don't lose weight; they live in catagory (3).

If you add exercise and add enough food to offset that exercies, nothing happens.

If we get to the weight we want, we maintain it only by staying in catagory (3). Until then, we typically need to be in catagory (2).

CrossFit is about getting fit. That's why it's not called CrossDiet.

"Take the words "genetic freak" out of your vocabulary and substitute the words "hard working, committed, and focused" and you will have removed one obstacle to doing things you never thought possible." Brand X Martial Arts

As Mayor of Bacon Cheeseburger Town, I promise a happy meal for everyone. Damn right, you'll get fries with that!

happy halo day!

Well i did read the article and gave a summation! Its been so many yrs since i ate either of my childhood comfort foods, mac n'cheese and rice pudding, I forget what they taste like! I am so fearful of being obese (orca what style) that I consider zone bars binge/cheat food! I know__call me WEIRD, its cool w me!
Btw, what are fries?
Also noticed bios, AWESOME. We at CFNYC are fortunate to have such skilled trainers

um how much weight did sarah use???

Seems like the whole point of that article is that if you exercise, and then eat more calories than you've burned off in that exercise, it will negate any weight loss effects of that exercise. Why it took the author thousands of words to point that out, I have no idea.

The article looks like someone made a conclusion first, then went looking for supporting facts.

62#, 22:10

pure hell

Thanks for the support in today's class. As you can tell by Keith's wonderful photograph, the pain didn't stop with the WOD. I had a time of 36+ minutes, and that was just as painful as the WOD. I really need to determine my pacing before workouts, and follow it closely.

As for the article on weight-gaining exercise, I can only surmise that the author is paid by the word.

'If you are fat and shaped like an apple, you are definitely not in the Zone.'

-A Week in the Zone
Dr. Barry Sears

Pure torture tnite Keith

For time
1500m row
21 62#thrusters
1000m row
15 62#thrusters
500m row
9 62# thrusters

25:09

Then he tells me while I am gassed on the floor thats my WARMUP (oh I forgot we worked GHD stuff a lot tday)

Post WOD-10 min row!

Watching tonight's 7pm class was a blast. You guys really kicked ass. I took some pics, I'll post the rest on Flickr tomorrow (I posted the pic of Keith above).

I used the Tortoise Stratagem: 5 reps every 30 seconds for the duration of the workout. I finished in 14:42.

Wow, that really hurts!

Ok so got home tnite and while dinner cooking finally got 2 listen to Dammits interview. It was awesome. Went down to use whirlpool cuz I is sore and sitting here watching some shmuck w his trainer set up in front of mirrir doing curls. Dammi I so wanna tell him he's'wasting his time and money. Its truly painful towatch!

Tyler-thought hell no--you're not doing that WOD! BTW, great time. Its all in thestrategy

16:48

I liked it!

I used the tortoise stratagem too, but around 9 minutes I needed a full minute break, as my thrusters were down to singles.

I want to do this again soon and get, say, 14:41.

72#
24:04

Everyone, stellar performance! This one hurt bad.

Awesome work, Maximus. I had too many people watching me to stop. All the yoga breathing helped too.

In terms of diet, is there any good references on the web you guys use. Like recipes and zone proportions??

I wasn't going to do the workout today, but I watched everybody suffer and thought, "I want what they're having!" Dan Def was going to have to do it by himself and I didn't want him to be lonely. I kept him company for the first 15 minutes, then he was on his own. :) I also really wanted to see if I could sustain that strategy for the whole workout and get a sub 15 time.

Nice work Kieth.

I was way too greedy shooting for sub 10, 5 x 30sec makes more sense.

Jay H

Order the Performance Menu. It's $25 for the year and is really great.

I don't know of any good free online sites but I'm sure they are out there. Perhaps Art Devany's? There was a guy that was coming to the Box for a while that had a paleo blog. John Durant. Don't know what happened to him.

Beasts

at work eating a pizza. just loathing my present sedentary-ness. I wish I had the keys to the Box for a midnight WOD.