CrossFit NYC: The Black Box

Monday WOD:

5:59 + Rest (1:28, 1:29, 1:30, 1:32)

is that what they meant by, and the meek shall inherit the earth??

anyway. this video kicks ass can we do this.
http://www.youtube.com/watch?v=0B4xcxauokA

That video is brutal... talk about draining glycogen stores.

Juan, that Workout looks AMAZING!! I really want to do it now.

Check this one out. Yet another reason to get more women at the box.

http://www.youtube.com/watch?v=Z29X2_oz3WE

I'm back!

See you at The Box later.

doesn't that workout look ridiculously easier without stairs???

Today's Morning Wod:

Start time 5:45 am

Commute from Outer Reaches of Brooklyn (this includes a long, several avenue walk in the rain to the train) - 1 Hour, 10 Minutes
Waiting in the Rain outside - 20 Minutes
Waiting in the lobby of the building - 5 minutes

Finally, at 7:20 am, I just threw in the towel.

There were three other Crossfitters waiting with me in the rain. So, it made the wait a little less lonely but no less aggravating.

Did I miss it when you guys said that morning Tuesday class was canceled?

I didnt realize they repeated the workout after 2 mins... So yeah, when are we doing that?

cfwu x 2

Subbed OHS, legs were feeling beat after hockey sunday, then the sprints yesterday

135x5
155x5
175x3
195x1
205x1 PR
135x8

Old PR 165lb, probably had another 10-15lbs in me but lowering the load back down to my shoulders was getting very dicey. Gotta do this at the Box next time.

I called Josh yesterday to have him cover because I realized that even though I would get in by 7 there was no way I would be able to turn around and go right back out to work. I'm heading into the gym now. My apologies to everyone.

I finally watched the vid from yesterday. Greg A doing 100 pullups is 3:21 is probably the scariest thing I've ever seen. Ever.

Back squats
1x185
1x205
1x225
1x235(old PR)
1x245
1x250 (PR)
1x250 (PR)

3 rounds of 10-12 reps with no rest of:
Back extensions 0# arms overhead
Leg extensions 140#
Single leg standing leg curls 50#

I can't believe I am going on record on saying this, but welcome back Keith!

Can I sub OHS instead of back squats? I don't think we get enough practice doing them, and I'd like to how strong I am, or am not, with that.

No, *my* apologies to everyone. I reset my alarm back to its normal time yesterday, then forgot to set it early again after I spoke to Keith.

So, in short, I'm an asshole and slept straight through.

I suck I suck I suck and am profusely apologetic.

I'm going to do the video WOD instead of back squats. I squat everytime I go to LBH.

Thinking about using 95 instead of 85 to make up for doing Nasty girls with 85 instead of 95. Will sub 50 high knee jump ropes for the run.

I'd be interested in working on my OHS as well, but is it reasonable to go heavy on those with our floor/ceiling issues? I foresee some heavy droppage if people really go for their 1RM.

On a different note, any updates on the Superhero Fran video? Here are some pics taken by Claire on that fateful day: http://www.flickr.com/photos/14267794@N03/sets/72157602961394305/show/

There's also a slideshow/video but I wouldn't want to undercut the upcoming release of our feature debut. I'll post it on Youtube when the time comes.

Claire, thanks for taking such great pics. Ewen, thanks for posting the link to them.

Can you say "Smarmy Film Director"?:

http://www.flickr.com/photos/14267794@N03/1858401048/in/set-72157602961394305/

I love it.

This photo is the only advertisement our gym needs:

http://www.flickr.com/photos/14267794@N03/1858287870/in/set-72157602961394305/

GodDAMN!

This is a little off topic, but a great video of a heavy snatch:
http://www.youtube.com/watch?v=aPfHtLdduD4

Hey, wanted to share the great workout from the 7a class. It was a 20 minute walk in the rain, standing and waiting for another 20 minutes....in the rain. And then walking home. In the rain. 1 round. I think it's called "JOSH"...
:)

When it comes to watching clips of lifting extremely heavy weights, this is still my fav: http://www.youtube.com/watch?v=LrCGYtFAQ2U

I suggest that the penalty for an instructor being late is 1 burpee per minute per person waiting. However I only endorse this policy if it is not applied towards Black Box members as well. Screw the gander.

everyone say congrats to tyler who got engaged this past weekend!

congratulations tlyer, you're the man now, dog!

CONGRATS Keith!

Congratulations, Keith!

155, 165, 167, 169, 170 (didn't touch the ball), 170 (f), 170 (f)

tyler gave me a pep talk afterward that will help me get 170 next time.

this was my first time doing heavy back squats due to my funky quad pain which is gone :)!!!

lets go for a pr next time :)

Thanks everybody. I was going to post something about it but Marisela beat me to it. Yes, it's true I'm engaged. w00t!

Congrats Keith! We got to go celebrate and I happen to know just the place-fine establishment in Yonkers known as Sue's! Holla!

Congratulations to both you and Erin, Keith!

hey hey,

congrats Keith!

My shoulder seems like it's finally better again so ill be doing my first WoD tonight in 10 days..

Looking forward to getting into it again..

Keith that is such great news! finally ! :)
Tell erin i say congrats! looking forward to seeing that big ol rock!

i guess my message to u in vegas about the pullups was just a wee bit ridiculous then..!

Congratulations Mr Durden!

175, 185, 215, 225, 235, 235, 240f

Congratulations Tyler!

Did yesterday's KB WOD today (2 min on, 2 min rest 4 times):

12KB
65, 65, 57, 55

Felt good to be moving again. Knee feels a lot better today, but foot's gonna take awhile. The DOMS really has set in, though.

congrats there keith and shame on you josh.

HEY GUYS!

I updated the schedule (sorry for the delay on that)

http://www.crossfitnyc.org/sched.html

Check it out and let me know if you have any questions/confusion.

185, 195, 205, 215, 215, 215, 205

Thanks for the help, Justin, Ewen.

congrats on the engagement keith!
thanks for all the help tonight too!

Our own Tyler has found his own Marla Singer, Nice!!!!

Anyways... 275,295, 305 (f), 300 then I had to run.

surprised myself bigtime.

135,165,185,215,235,245,250 (pr)

Thanks to partners Dexter, Chris, and of course Robzilla! And Keith for the support on the last couple.

After a terrible day at work, this was a great achievement, and can go to sleep happy. I love Crossfit!

Workout Demo:

85# 50 high knee jump ropes sub for 200m sprint
1 power clean
3 hang squat cleans
2 jerks
50 HKJR

5 rounds rest 2 min 5 rounds

17:42 including 2 min rest

work on MU after

BW 166

Todays WOD
Back Squats 7 singles

235,240,245,250,250(did it again cuz the first time felt easy. I thought I didn't break parallel),255,260.
Would have tried 265 and beyond but had to get ready for work.

265, 285, 295, 305, 310, 310, 315

Thanks to Jamal, Coach P, Carlos, Keith, Ewen, Rob and others for their help.

Congrats Keith. Did you propose while in Vegas?

I did this one at my school gym today because it was a screwy day for me.

Back Squat

315, 315, 315, 315, 315, 315, 315

I decided to keep them all at 315 because I was a little hesitant about my back but all seems fine. Let's see how it is tomorrow.

275, 295, 305F, 305 <- this last rep was slow; as in watching the grass grow slow. So I was happy that I fought through it but I can't help thinking my BS is getting weaker and weaker.

I also tamed The Conch for a one arm press on each side, but then it bit my left ankle on the way down. Bad Conch! Bad!

Nice work everyone