CrossFit NYC: The Black Box

Happy birthday Keith. Any special WOD for you? How about "Helen on Crack"
3 rounds for time
50 Double Unders spinning the rope backwards.
2 pood kettlebell x 21 swings
12 clapping pullups

I'm Thankful for lots of things this year.

I'm thankful for:
My brother who makes me want to be a better person.
All of my Crossfit friends who are becoming more like family.
Finding Crossfit and the Black Box. I've never been happier in my whole entire life because of it.

I'm thankful that I'm finally at a place in my life that I laugh and smile as much as I do (even if it bothers the shit out of all of you guys)

Thanks.

Happy Bday Keith. I had this date marked in my blackberry from last year so I wouldnt forget.

I am extremely thankful and grateful for everything you taught me this year--even if it hurt my ego and pride. You taught me, most importantly, that I am capable of a lot more than I give myself credit for. You taught me that I can change my body and my mindset. You pushed me into and through HELL many, many times. I was ready to quit more times than I can remember!! Thank you for helping me achieve some goals and knowing that others are there waiting! Happy Bday.

I am also thankful to all the other Black Box trainers and CFnyc and CF general members for giving of themselves and encouraging me to push myself and go harder!

Happy Turkey Day!

I'm thankful for attaining the best health, strength and fitness of my life this past year and looking forward to an even better 2008.

Happy Birthay Keith.

Happy Turkey Day Everyone.

I'd like to take a serious moment to express some sincere thoughts during this time of thankfulness:

-I am thankful for trainers like Keith, Court and Co. that care more about developing people than about filling their pockets

2-I am thankful to my Wrecking crew-Kevin, Paul aka Prince Charming, Dammit, Moon, Adam, Robzilla, and Dan Def who made my first workouts at Crossfit a "family torture experience" and pushed me to get some and become a better athlete

3-I am thankful for elder statesmen like Jacked-cinto, Hari and Sarena who have shown me that getting older can mean getting better with age. You do it with poise.

4-I am thankful to Allison (trainer), Marisela and Michelle aka "Hot Mom" for redefining my image of a beauty in women-that they can be powerful and aggressive yet sexy and feminine at the same time

5-Happy that I now am part of a extended family of people who believe in breaking the norm and making the impossible a fun evening. I salute all the Boxers!

6-And I am thankful for being in the best health in my life and look forward to breaking more PRs in 2008

Much and love to you all. Have a Happy and Blessed Thanksgiving to you and those you love.

Happy Birthday Keith!

I am thankful I have a private with keith today and do not have to do Helen!

I ma thankful I have a private with keith today and do not have to do Helen!

ok no seriously-

there is a hebrew expression that translates literally : If I am not for myself then who will be for me?"
I am thankful that at 38, despite having had three kids and great academic and job success-I only now finally understand what this phrase means- and it is because of my work at crossfit!

This has been the first time in my life where I have learned to feel physically strong, confident and not afraid to take risk.

It has been the first time in my life im not uncomfortable with-- but am honsetly willing and happy and even look forward to accepting praise and encouragement from others.

It is the first time I feel genuine encouragement for and comradery with people I barely know but for they fact that they workout at the same time at the box.

The trainers-keith and court in particular-have taught me technique, have taught me perseverence and have taught me that i could attain things I never imagined physically and mentally possible -and boy there have been a few bad days at the box as keith knows. the beast really got me one day. And I don't just mean keith.

But everyone at the box-especialy my past year "regulars"--Hari, Allison, Kevin, Marisela, Sarena, Greg, Juan, Rob, jacinto,-have taught me even more- unconditional support, unconditional encouragement and unconditional joy when one of our own succeeds be it a full pushup, first pull up, pr, muscle up, or just getting the nerve to walk in and sign up. All of this has made me a stronger and more confident person at 38. It has made me want to achieve so much more than I thought I ever could. It makes me want to do 10 pullups in a row where a year ago a pullup to me looked like a magic trick. . The magic trick is what all of you played on me. And now I know, if I am not for myself who will be for me? Well crossfit has made me understand that I can be for myself-and in turn I can be there for others as well. I am not afraid and it is so liberating and I thank all of you for that.

I hope I have given back to you even some of what you have given me.

Now if I could just stay oin the zone for more than two days wow i would be really thankful. Well those New Year's resolutions are coming up..
happy turkey day!

Well, to get serious for a minute... Thankful for so much that I can barely begin to list, but first off that I have a great wife who puts up with more than her fair sure of in my best Jacinto impression "bullshit"!!

Also thankful that crossfit came into my life 3 years ago and that the Box finally opened up this year. To everyone at the box who I've worked, sweated, and bled with this past year have taught me something each and every day. And Im truly thankful for that.

So Happy Turkey Day all...

Oh yeah, I'm with you there on the Zone Michelle, I will be "throwing it against the wall" it yet again, and hoping this time it sticks. I

Oh, and Happy Birthday Keith!!!

Just did Helen (fasting)in my building using some Precor incline machine
3 rnds
0.25mile
21 12kg KB swings (all i had avail was 12kg)
12 JPUs (1st 2 rnds, then 15+6 since I thought it was supposed to be 15 PUs)

Time somewhere btwn 12-13min (used clock, no timer and didnt check fraction of minute accurately)

I am pleased. Last Helen 070906 (500m row, 16kg KBS, 12 JPU @17:06).

I had planned on coming in to the Box at 7am to have Keith yell at me to do Helen well, but I woke up at 530 and thought just a little more sleep. Next thing I knew it was 750am!

Move over Conch...there's a new way to f--- ourselves up with instability!

http://www.youtube.com/watch?v=DgCoBegYFOc&sdig=1

You'd better believe we'll be trying this!

Is Chip coming for a seminar? I'm feelin that body tribe stuff

Chip said he was going to come thru the east coast in the spring. Provided we have a new facility, we will definitely have him come in and do a workshop. He's a f---ing badass. www.physicalsubculture.com

2008 Bigger and Blacker!!!

First off I'd like to say I'm thankful for surviving another year without Chuck Norris killing me in my sleep.

I'm also thankful for supportive family and friends. From Egans to Crossfit. If it weren't for them then I wouldn't have been able to grow as much of a person as I have this year.

I'd like to give thanks to each of the Coaches for being patient and taking their time with me, which allowed me to gain so much more than I thought possible. And, yes, even Keith was patient. It seems to be something that he's learning in his old age.

And, of course, all the members of the Box. Whether you were there as a founding member or are just starting an elements class, I would like to thank you. Because without the huge base of encouragment, I don't think I'd be able to push myself like I have. Whether it be from casual talks, to form critique, to head - head WODs, it has all helped me become better. Thank You.

I'd also like to give thanks to me, for going that extra mile.

I would finally like to thank Thunder and Lightning for helping me save that group of orphaned nuns from a burning bus. You guys rock!

Bigger and Blacker? You must be referring to my "Cocktail arms" Keith!

-I am thankful to finally finish my Masters at NYU in a few weeks after two long ass years of work.

-I am thankful to finally get my leg surgery out of the way earlier this year and even though I worked the crap out of legs yesterday, they seem to be holding up

-I am thankful for the devildogs still fighting in overseas theaters and getting some every single day

-I am very thankful for a buddy of mine telling me about Crossfit and its many benefits

-I am especially thankful for the world-class coaches and awesome trainers that grace the black box every day. Your determination, patience, and wealth of knowledge is truly inspiring.

CrossfitNYC is about to blow up in 2008! I see CFNYC replacing these cheeseball globogyms as the gym of choice for truly getting into elite shape and going global in the following years. Crossfit Shanghai, Crossfit Taipei, Crossfit Beijing, Crossfit Hong Kong......

keith!!! hb babe!

Oh yeah. Happy Birthday Tyler!

happy birthday keith

i thankful for all my friends that made these past few months easier for me to get through.

i'd be a mess without you guys

Thanks to everyone at the Box. It is so inspiring and fun to see you guys there everyday. Made some great friends throughout all these torturous yet fun workouts.
If I dont see you guys today at the 1230 class have a Happy Thanksgiving.

After reading everyone's eloquent messages of thanks, I feel like I'll just be repeating a lot of what's already been said, but so what. Here goes:

I'm thankful for my addiction to the internets as a source of useful information, without which I never would have found CrossFit NYC right as the Black Box was first opening. It means so much to have gotten in as a founding member, to have been able to get certified so quickly, to start training clients at the Box, to assist and substitute teach classes for all 4 wonderful coaches and co-owners of our lovely little Box.

I'm thankful to my clients who teach me more than I teach them. Every day I'm learning to be a better trainer, and the day I think I've "figured it out" is the day I quit. What I love about being a trainer is the fact that I learn something new every day. Being the geek that I am, there's nothing better I could ask for than that!

I'm thankful to everyone at the Box, but most especially the coaches, for having taught me more about true physical fitness than I had learned in the 34 previous years of my life. I've learned that to think and train like an athlete motivates me like nothing else. I've learned that my mental health thrives on optimal physical health, that I can look forward to aging gracefully with strength and vigor, and that I can care more about what my body can and can't DO than just how it looks.

I want to give special thanks to our birthday boy Keith for demanding that I work as hard as any man and that I don't let "being a girl" be my excuse, EVER. Keith is a true feminist and a true humanist. That's what I love about CrossFit NYC: that we don't put false limitations on our selves. We respect ourselves enough to find our true (current) limits by testing them, and we find ways of exceeding those limits by literally changing ourselves--from the cellular level all the way up through our consciousness, and every step in between.

Thank you!

sarena why were you fasting when you did helen?

OH AND I AM VERY THANKFUL THAT GREG REFRAINED FROM POSTING "LOL!!" IN HIS WHAT I AM THANKFUL FOR POST

nice going!!! that behavior modification plan they have you on is really starting to take! :)

Michelle,

LMAO!!! LOL!!

OMG, that was so funny!

Hehe.

Sorry, I couldn't resist! ;)

Here is the first Thanksgiving Proclamation made by George Washington. Timeless.

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

Michelle, I had just woken up and was rushing as I had to get to a PT appt and didnt want to barf in the Trump gym. Anyway, I have been toying with the idea of IFing so I thought I would see how it went!!

Wow, my first thanksgiving!

FIrst of all, Happy Birthday Keith!

Now, what am I thankful for?

First of all, i'm thankful for having a family that really cares for each other and supports me in everything I do.

I'm thankful for all the people that I meet, who show through their words and actions that they truly care for others and will selflessly give their help or advice without a second thought.

I'm thankful to all my friends in the USA, UK and France for being there for me, remembering me when i'm far away and for generally being awesome people :)

I'm thankful for randomly stumbling upon the crossfit site (no clue how that happened), for my patience in trying to understand what hell it was all about (GHD's, PUs, WODs ????), and for that spark that prompted me to show up at the black box at the start of september for Elements.

To all the amazing trainers at the box, mike, keith, court, josh and allison, thanks for making me feel so welcome. Thanks for pushing me when I needed pushing and for praising me when I deserve it. Coming to the box has quickly become one of the most fun and motivating parts of my life and without a doubt that's mostly due to you guys. Give yourself a pat on the back.

To everyone else at the box. You all rock and i'm thankful for everyone i've met there. Everyone has been super friendly and we've all helped to motivate each other when things get tough. Jacinto and Rob you always seem to have an extra minute to help and you're so enthusiastic about it, that rocks.

Oh and Jacinto, your motivation is the best, I swear you knock two minutes off all my workouts.

I’m thankful to Jacinto for making it impossible for me to use my age as an excuse. Jacinto was of then-legal drinking age the day I was born. (I’d be a little more thankful if he didn’t consistently beat me so badly.)

I’m thankful to Keith and Josh for breathing life into Black Box, and to Court, Mike, and Allison for helping them and us.

I’m thankful to all my friends at Black Box. You know who you are, and if you don’t I’ll make a concerted effort to let you know.

I’m thankful for a year of progress:

Helen 9/21/07: 12:35 Sub 40 lb. DB
Helen 9/19/06: 16:19 Sub 30 lb. DB

(This time next year, I'm hoping to be thankful for a sub-10:00 As RX'd)

Michelle...NICE! :-)

Never underestimate the power of Vicadin when added to oatmeal! It modifies behavior, perception, colors, etc...

Now if you'll excuse me, I've got to go and play Patty Cake with my calculator.

18:51 what tha?

16:35 using 20kg bell. Shoulda used the 24 but I just gravitate to the 20 'cause it's so lonely all by itself.

Greg, you need to wean yourself off the heavy pharmaceuticals right now. If you come in to CrossFit on Monday with pupils the size of 8-balls, saying stuff like "Wow...the Black Box smells like rainbows!" then we're putting together an Intervention.

Can't have you going out like Elvis, man.

15:13

subbed 21 burpees for run
16k
jumping pull ups

hmph

this was tough, but i managed to plow through the end

Helen

3 rounds for time:
400m run sub 21 burpees
1.5 pood kb x 21 swings
12 pullups

9:06 with burpee sub rest as rx'd

Felt good about the burpees. 2nd and 3rd round of them weren't pretty but plowed through. Thanks for the push and tips Keith.
Thanks again for the bands w/ kb's attached to the barbell. That makes for some serious strength and stability gains.

I'm thankful I was able to do the kettleball swings on a 24kg weight w/o stopping. Yeah baby! Right behind marisela at 15:38.

Helen (done at the globo), 12:47.

Couldn've done a bit better I think. Less wine and whiskey the night before next time might help...

Happy Thanksgiving everyone!

Rowing Helen
3 rounds
500m Row
21 KBS 24kg
12 pullups

10:43 PR

10/17/07 10:47

Happy Birthday to me!

Jacinto-your 12kg kettlebell is waiting for you at the box. It is sitting very quietly next to Avery's 16kg kettlebell. They are behaving nicely.
i cannnot however predict what mood or condition either will be in after having been locked up for four days in the box without having heard any metallica, barbells smashing, cursing, whining or vomiting.

have a great thanksgiving!

This year I am thankful for all the Box has offered me. The inspiration that each of its members has given me. I'm even thankful for Court who made me do burpies last week even though I wanted to cry.(Burpies and Knees to elbows, you would cry too!)

I am thankful for my new job even though its solely responsible for the spreading of my ass.

Most of all I am thankful for being above ground and breathing.

Happy Thanksgiving!

Did Helen this am as RX'd 9:59, 2 sec off PR.

I'm thankful for my friends, family, my health, crossfit, all the friends I've made through it. We really have a pretty good deal living here in the ole USofA, and I'm thankful for that too.

A Happy and safe Thanksgiving to all.

Happy Birthday Kieth. I have a new source for Illustrator too. Soon.

3 rounds
400 m run to cuban place + annoying stairs
21 swings (used 20Kg bell)
12 pullups

17.30

thanks to Keith who made me decide to run rather than do burpees (I love burpees) as we should do what we find hardest!

I am, of course, thankful for the box. It is something I had been looking for for a very long time. Thanks to everyone, especially the lunchtime crew, who make me actually look forward to workouts.

But I am also thankful for so much more. And in this instance American Beauty says it best..."Sometimes I feel like I'm seeing it all at once, and it's too much, my heart fills up like a balloon that's about to burst... And then I remember to relax, and stop trying to hold on to it, and then it flows through me like rain and I can't feel anything but gratitude for every single moment of my stupid little life..."

Hey Keith I thought I would get to say this in person but couldn't make it to the gym.. Trained someone in NYSC --ew

HAPPY BIRTHDAY

I bet the people below us are thankful that there will be no one at the box for 4 days!!!

13:30 for Helen: New PR by almost 8 minutes.

I subbed the burpees instead of the row today, kept an arched back for the rx'ed DB swings, and kipped on the pull ups. The last time I did this workout, I used awful swing technique (rounded back), and was too burnt out from over-exertion on the row to perform well after the first round.

I mention all of this because without the help of the CFNYC trainers, I would have never known how useful these technique modifications would be for improving my athletic performance. So, I suppose it's especially topical at the moment to mention that I'm incredibly thankful for the gains in physical and mental confidence crossfit has provided me with.

Have a great holiday weekend everybody.

Happy Birthday Keith!
I will be in the gym soon.
Happy Holidays Everybody....

Nice one Michelle keep it up.

Happy birthday Keith!!!!

Happy Thanksgiving everyone!!!!!!!!!!!

WOD at home
5 rounds, 10 reps each
DB hanging squat cleans (two 30# DBs)
"incline" DB bench on Swiss ball (two 50# DBs)
overhead lunge (one 30# DB, 5 steps for each arm)
bent over (Swiss ball) DB row (one 30# DB)
jacknife Swiss ball exchange (for abs)

22:45

Have a happy Thanksgiving!

oh and I almost forgot-i am SOOO thankful for the lady and man who run the elevator in the building where the box is-- even though the lady generally looks as if she wants to kill me at any moment.
a calculated risk worth taking however after some of the workouts.

Did Murph today just for shits and giggles.
Mile Run
300 Squats
200 Push Up
100 Pull Up
Mile Run

Time: ~50 minutes

No access to rings today.
Subbed 120 pull-ups, 120 dips.
Set the interval timer on 40 seconds.
Alternated between 5 pull-ups and 5 dips per interval.

31:30.

I'm at home for the holidays in Newark, DE. With the closest CF affiliates 35 to 40 miles away from here (Dover, DE; Springfield, PA) I figured I'd just work out at my parents' gyms. I've actually been looking forward to it in a sick and twisted way, as I've never gotten to do CF-style workouts in a Globo Gym before.

Went to my mom's gym with her this morning and decided I was in the mood to do some heavy lifting. Started with 5 x 5 back squats. Kept it at 135# because it's been so long since I've done any regular squatting and didn't want to wish I had a spotter. Then I did 3 x 3 of shoulder press at 75# and followed it up with some pullups and pushups. Definitely got noticed even doing "regular" stuff like that because Wow! A Girl! Lifting Heavy! In the Squat Cage!!!

Saw plenty of partial squats, curls in the squat rack, and too-heavy DB curls that were more of a back exercise, etc. One musclehead guy said I was working so hard that I was making him tired or some other joke like that. I laughed and he left it at that, so I really didn't mind. Luckily no one told me that I might hurt my knees.

Then I worked with my mom on pushups: negatives of "girl" pushups were all she could handle with correct form, despite having belonged to this gym for several years now. (Sigh.) Also had her air squatting down to a bench (in lieu of a med ball). She kept "falling back" at first but then she was getting it by the end.

Gonna go to my dad's gym with him tomorrow and hopefully do Helen or something equally stare-inducing. I cannot wait! But can I just say that my hamstrings are STILL killing me? Damn you, Filthy 50!!

couldn't bear to do nothing today. did tabata squats for 20's. Tie PR. Not sure my body can go much faster than that.

elevators??wha?? ..tsk tsk tsk.

Woke up too late for the gyms today. Caught up on severe lack of sleep for the past month. Decided to do little elizabeth in my apartment. Used my camo ditty bag as the med ball.

120 PU/ 120 dip: 21:47

Done in alternating sets of 30, had to run about 60 meters between pullup bar and dip bars.

Did Helen at my local NYSC. I've now converted 4 of the more serious trainers to the Crossfit ways. One of them even met Pukie on Monday when I led them thru a Fran. There was a crowd of people around for it too which made it all the better.

I am thankful that I found Crossfit when I did, because its given me a whole new outlook on fitness and living well. I know when I go back to OCS that the PT will be a cakewalk compared to some of the stuff I've done. I'm also thankful for my wonderful family, Captain Zavalla (for finally getting my ass into the black box), and all the motivated citizens and trainers at said box.

Oohrah!

Helen (as RX'd)
400m
21x 55lb KB swings
12 pullups
12:26

Did Helen at my local NYSC. I've now converted 4 of the more serious trainers to the Crossfit ways. One of them even met Pukie on Monday when I led them thru a Fran. There was a crowd of people around for it too which made it all the better.

I am thankful that I found Crossfit when I did, because its given me a whole new outlook on fitness and living well. I know when I go back to OCS that the PT will be a cakewalk compared to some of the stuff I've done. I'm also thankful for my wonderful family, Captain Zavalla (for finally getting my ass into the black box), and all the motivated citizens and trainers at said box.

Oohrah!

Helen (as RX'd)
400m
21x 55lb KB swings
12 pullups
12:26

TOMORROW CENTRAL PARK WORKOUT??
depending on the WOD.

anyone interested?

email.

Did max ring pull-ups and ring dips until I couldn't squeeze out any more reps (straight, jumping, or other wise)

created my own WOD today
5 rounds for time
10 pull ups (no Kipping)
25 sit ups (abmat or towel)
10 dips
25 squats
25 push up
actually lost tract of time but believe some where around 12 minutes

Taught yoga then lifted! Yeah!! On my own without a spot so was cautious!
warmup up with dowel
Then light Cleans
45x3 &
LightSnatches
35x3
45x3x2
50x2
50F

FS
warmup
50x5
55x5
70x3x3
then worksets of (#s)
95x3
100x3
105x5x2
110x3
115x3
120x3

Seveal lightweight band pullups. Shoulder feelin better!
all weight in #s

Black Friday
WOD at home
down the stairs, out my apartment
lap around (my block + adjacent block: ~5 minute jog)
up the stairs, back in my apartment
take off outer layers of clothes
76 55# DB swing
76 Swiss ball crunches
76 chin ups
76 Swiss ball back extensions
76 HSPUs (wall assisted)
76 walking lunges
put back on outer layers of clothes
down the stairs, out my apartment
lap around (my block + adjacent block)
up the stairs thru the door of my 5th floor apartment in 59:57

I was going to save this one for the weekend, but Dan L did Murph.

wow you guys are impressive-i have basically been eating for two days. heaviest thing I have lifted may have been the drumstick last night. is anyone going to central park tomorrow? i am taking yoga early am but if anyone is going please post-

I'm going to be at the Box for a little while tomorrow if people want to stop in for a workout. Probably between 1 and 2. Mike said he'd be there Sunday at 11am.

Made up the 30 muscle-ups for time tonight: 9:08. 6:49 better than last time!

headin over to the box to do the wod.
eta 40min

Guess what. You need to stretch.

http://againfaster.squarespace.com/articles/

Hey Mike-

Can we make up Nancy on Sunday morning?

Nancy 16:49 as RX'd. 1st time with Nancy, my back seized up pretty bad on the runs.

Thanks to Ronnie and Brendan at Crossfit North Santa Cruz for their hospitality. Traded Brendan a Black Box shirt for a sweet CFNSC shirt.

Saturday (Nancy) WOD:
19:25 (PR) Sub 80 lbs OHS

Does that mean the Box will be open to do the WOD on Sun @11am?

28:36
at the box today...

hey xm whats your email?
gonzaleznj@gmail.com

and that was nancy as rx'ed
for my 28:36

38th st was friggin cold today.

Rowing Nancy
5 rounds
500m Row
15 Overhead Squats, 95#

15:35

Based on Keith's comment, I'll be there Sunday at 11:00 hoping to do Elizabeth

ill be there.

Sunday (Elizabeth): 11:59 (PR) Sub 95 lbs
Cleans were ugly.

Sun: Ellizabeth
11:09 sub 52# full sq cleans/jump ring dips
Shoulder feeling better, cleans felt smooth!

sun-elizabeth-13ish-sub 52# full squat cleans (first time ever-usually used medicine ball) and ring pushups-hell on earth.

best news though-got 4 pullups in a row! did 4, 4, 3, 3, 3

thanks keith! :)

elizabeth
115lbs cleans

either
21:30
or
28:30

dont remember

Warm up 3x5 105# cleans

Elizabeth
95# cleans
ring push-ups
20:30

OHS practice after. 5x5 65#

Last time I went way lighter with 75# power cleans and jumping ring dips. I think the time was about 11 something.
So I really don't have anything to compare this to. I'm considering this my first Eliazabeth and next time I expect to drop 5 minutes off my time.

Warm up 3x5 105# cleans

Elizabeth
95# cleans
ring push-ups
20:30

OHS practice after. 5x5 65#

Last time I went way lighter with 75# power cleans and jumping ring dips. I think the time was about 11 something.
So I really don't have anything to compare this to. I'm considering this my first Eliazabeth and next time I expect to drop 5 minutes off my time.