CrossFit NYC: The Black Box

My mother actually has a high-paying, low-labour part-time job as the onsite physician for a company that does the fat dissolving injection procedure. From what's she told me, it's specifically meant to target certain areas that traditionally "show" more fat such as the obliques. I'm sure folks will voice their comments, and I'll relay them back to her for a professional opinion.

"A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, and die gallantly. Specialization is for insects."

-- Robert Heinlein (quoted in Starting Strength, page iv)

Hey guys
I just got back from a work-related event in Las Vegas. In my downtime, I decided to go check out the LV affiliate and I got to train with Joe over there. I got through a warmup of shoulder dislocates, OHS, dips, body rows and hip extensions. Then we worked on some skills with handstand practice and some bar inversions.

The WOD was:
40 thrusters (unloaded 45 lb barbell)
10 pullups
30 thrusters
20 pullups
20 thrusters
30 pullups
10 thrusters
40 pullups

Having not done WODs since mid-July, I was not really prepared for that.

Anyway, Joe's a good guy and the facility is nice and roomy so if you guys are ever in the Vegas area, I'd recommend checking the place out (www.cflasvegas.com).

Also, in celebrity sightings news, I met The Family Guy's Joey Slotnick on my flight back.

I wonder who did the food styling for that Twinkies picture? I bet you lots of money that Twinkie was injected with some funky cream substance after having been carefully split open with tweezers before having its picture taken.

Was it you, Avery? Is that some of your handywork? Can you see a picture of food and know who "styled" it? Do you recognize the tell-tale signatures of professional food stylists?

Tdays AM NY reports abt.a new quick workout to help drop weight--we can all VIBRATE our fat away! How abt a group field trip?? Ppl will always try the past of least effort. Its truly sad

Actually, there is one lady who has the Cool Whip food styling gig because only she can make the signature dollop. And no one can watch her do it because it's her secret skill and I would surmise, her biggest client.

Yeah, I can tell a few people's style, especially with some stylists I have worked with in the past, but mostly just for their editorial work in magazines.

I am really unfamiliar with the advertising food stylists, but that's where most of the money is to be made. Say, with McDonald's ad campaigns or Dairy Queen commericals...but it's a whole other world of fakish food. Everything I make is real food, real time.

I wish I was the Twinkie food stylist. Or for all the Hostess snack cakes for that matter.

I'd wager that the Twinkie is fake - or at least rendered so that it is inedible.

Angie 39:31 (tan band PUs)

Improvement fm 46:55 070605 w sub body rows. Thnx CFNYC

Kieth, can I make up the muscle up wod from a few days ago during the 7pm class instead of Angie?

my friend tried that vibrate machine. she said she said the only weight she lost was because she felt sick to her stomach from all the movement and couldnt eat after the workout. i told her come to crossfit and she could actually vomit from the workout and not have to vibrate at all. :)

Keith-man every morning I decide I am going to start eating properly-i.e no more junk food at odd hours of the day and night-or basically all day-you post one of those damn pictures on the site. STOP THE INSANITY!

please do not post cheez whiz this week. that will send me over the edge :)

26:30
A nice improvement from June, apparently, mostly due to better pull-ups and push-ups I suspect.
Legs hurt from yesterday's workout, and sit-ups were surprisingly hard (ab fatigue from pull- and push-ups, maybe?).

Now off to play some basketball. Looking at my hands now, I see the pull-ups really did a number on them. This should be fun.

I've never actually tasted a Twinky before. Am I missing out on a life-changing experience?

5K Row: 18:31 @ 1:51.2/500m avg. splits.

or seen one Ewen-its twinkIE. and u can deep fry them. :)

Anyway I could do Isabel from last week. I've always wanted to do 30 snatches for time (scaled, of course).

Anyway I could do Isabel from last week. I've always wanted to do 30 snatches for time (scaled, of course).

Josh is running the 7pm class, so what he says goes. Personally, I don't like to have too many people doing their own thing during a class, because I would rather have everyone doing the same thing at the same time...like a class.

If you want to come in at an off time to do a WOD, call or email me and perhaps we can schedule a make up.

Did you guys read what's in Twinkies? "The ingredients cellulose gum, calcium sulfate, and polysorbate 60 are also used in sheetrock, shampoo, laundry detergent, and even rocket fuel." I think the intent is to make you NOT want to eat Twinkies. Clearly, the writers underestimate our love of polysorbate 60.

Jay said, "I've always wanted to do 30 snatches for time." LOL! Isn't that what college frat parties are for?

Ewen if you eat a Twinkie it will definitely change your life...by shortening it! LOL

According to Wikipedia: Urban legends

Twinkies have a shelf life of many years. While some urban myth websites have concluded this is false,[1] a 2006 photograph shows Twinkies which have been kept since 1998 with no signs of deterioration. In one small classroom experiment at George Stevens Academy, a single Twinkie, removed from all packaging, did not spoil for 30 years, although it became "rather brittle".[6] Another urban myth is that the cream inside of the Twinkies ferments into an alcoholic beverage after eight years. This was also shown on the TV show, The Simpsons, as well as an episode of Family Guy where, after a nuclear holocaust, the only thing that survived was the Hostess factory in Natick, Massachusetts.

And, apparently, the fried twinkie that Michelle references (I didn't know you could do this) is available in Brooklyn at the Chip Shop.

hey, dan l, that 5k row score would put you in the crossfit trophy case. nice work!

Keith - Polysorbate 60 is for pussies.
If one is not going for the maximum number of oxyethylene groups by crushing some Polysorbate 80 down the pie hole then one may as well stay home and trim one's bikini line or somesuch.

Hey all I need some thoughts here, about 2 hrs after Angie this morning I got an awful headache and dizziness took over. It was not nice espec since I was driving. I called Keith and said to be sure I am not dehydrated and didnt think it was related since I am used to working out at a high intensity. Well its now over 4 hours later (and after another 2 liters H2o and balanced good food) I still feel like crap! Head still pounding. Thoughts suggestions are appreciated please!

maybe you are getting sick sarena-there is a really bad stomach virus going around.

If only we had more space...

2007's European Championship Ropeskipping Competition
http://www.livevideo.com/video/hootch/D28FB29D99904AF5AFB6F9D9C9926FA9/european-championship-ropeskip.aspx

Great time on the 5k Dan L!

My legs and lower back feel like they are numb from yesterdays WOD. Thats what happens when you are away from Crossfit for an extended time.

From the AP:

Russian weightlifter Natalia Zaboltnaya broke her own world record in the 165 lb division, lifting 289 pounds to win gold in the snatch at the World Weightlifting Championships in Bangkok, Thailand. She beat her previous best of 287.

Sarena,

You've been CrossFitting for quite awhile. My guess is that your headach and dizziness are unrelated to this mornings WOD. My suggestion is that you deal with this as if it came on during a rest day.

Of course, you should be on the lookout for Rhabdo. At the cert, Coach said that jumping pullups (perhaps band pullups as well?) have the highest corelation with Rhabdo. It does sound like you went all out this AM.

Thanks all who offered thoughts. In some ways I hope its unrelaled to the WOD although its still lurking. Have next few days off to rest at home (may choose to do something on own with a rest day built in).
Hari I also heard abt the jumping pullups and rhabdo and dont believe thats related to bands tho since there isnt the pounding.
On the plus side, i am learning to kip w the help of the bands and high rep PUs tday and Sun; now only to transfer that skill!

Although I hope all of the e-drama related to my posts a few days ago has worn off, I wanted to mention that I did stop by the box today, met with Keith and got to watch a WOD workout and a 1 on 1 session. I liked the space, although it does look bigger on the website than in person, but is still a good size for midtown Manhattan.

I also got to meet another trainer, Allison I believe (my apologies if I got your name wrong, I am horrible with names). Apparently, I am at least ever so inconsequentially famous (infamous?), as when I introduced myself as Kurt, she responded with "Are you The Kurt from the Blog?" Yes, I am, but I promise not to start anything. :)

After a very pleasant discussion with Keith about our backgrounds and my training goals, I signed up for the Tues/Thurs Elements class in October. So, if you want to meet me in person, stop by around 6pm on either day. If you want to just laugh or mock me, feel free to come by around 7 pm when I will hopefully be a ball of sweating, semi-coherent, human-shaped goo. Either way, hope to see you there.

Wow! Dan L. That's an amazing time. I was happy to beat the 20min mark last time I rowed a 5k. Now I have to shoot for sub 19. Maybe by 2009.

Welcome to the party Kurt.

Thanks all, these times are from an erg test I took yesterday with my team at NYU.

Also, our second fastest rower at NYU, Craig Cannon, scored a 1:52.8 avg split. Might I note that he is also a crossfitter. Coincidence? I think not.

Good job Dan L. Crossfit-type workouts are definitely well suited for dry-land and off-season training.

However, unless you're already an excellent rower, you also have to log some long hours on the water, which isn't really compatible with the standard 3 on/1 off CF program (or even the basic principles of CF).

Sometimes you have to be an "insect" to achieve certain goals.

Just my $.02.

well.. i didn't get to do 30 snatches for time.. either tonight or at any drunken frat parties in college.

Keith, can you remind me which college you are talking about? My brother needs to apply to schools soon, I'm sure he'd appreciate it.

5k on treadmill @ 1% incline, 21:58. oh slow-o mio...

Angie in 22:19

Just sat down to post and my ass bone is raw.

Went back and did yesterday's WOD using Keith's approach (5 reps every 40 seconds).

19:10 Subbed 65 lbs.

Next time, more weight.

Justin, I need your email address.

there is a new sandwich at wendy's replacing my personal favroite "the big bacon classic" called "the baconator". it's two patties, 4 slices of "cheese" and, like, a million slices of bacon with ketchup and mayonaise. there are no vegetables on it. the one thing i like about wendy's is their feigned attempt at making it "fresh" and the veggies add to that. i'm very dissappointed.

Email address: jalgera@nyc.rr.com

5k in 25:10, and you thought you were slow Dammit...

Angie 19:21

Yeah Brett that happened to me last time. Thats why I brought the towel. I feel for you man. It was great seeing you at the Box.
Great job tonight everyone!!

oh yes the baconator thats the new #4.