CrossFit NYC: The Black Box

hey guys i have a huge blister under my third finger where a callous once lived. it is KILLING me. every time i so much as move the finger the pain is awful. do i pop this myself or just wait and hope it recedes? i checked the wiki page but the hand care portion doesn't have any info on blisters per se. thx-any advice would be appreciated-
preferably before wed when i have another
"why can't you kip yet -you can't even swing like a normal person- I am going to make you hang on the pullup bar for 30 minutes until you do something that remotely resembles a distant cousin of a kip" session with keith.

Michelle
Supposedly it's a bad idea to pop blisters b/c then germs can get in. But if I were you, I'd throw caution to the wind and pop it--because it's fun to pop things.

Dan L
Let me know what your search for NY parkour turns up. I'd be very interested in that too.

http://www.youtube.com/user/mikeburgener

More Oly film from Coach B!

i come all the way from pastastan for some lifting and miss 2 straight days of it...

I always drain my blisters...but leave the skin on, it will sort of re-connect to the skin underneath, then once the skin under it heals, it will be fun to peel off. If it was torn open, I'd cut all the skin off, salt optional. Shooting for a sub 20 Angie. off I go.

Jeff and Dan L.

I have trained and jammed with the NY parkour guys and I went to see David Belle when he was in town for the New Yorker festival this summer. NYPK had at least 7 or 8 of their crew in the demo that day.

I don't claim to be a traceur (not nearly enough practice) but I do like to train and have met a good portion of the crew. Their website is: http://www.nyparkour.com and they usually condition at Hecksure playground on Sundays around 1pm near the picnic tables. Jams and such are set up their their forums and go to all five boroughs, Jersey and LI. I attended an LI one over the summer and had a great time. Good group of people with some great talent.

If you search their name, they have a few vids on youtube as well. I would say email me with questions, but since I am such an infrequent member, it is better to just register on their forum and ask. They are, of course, not the only traceurs in the area, but my research into the subject showed that they seem to be the most available and public of the groups. http://www.americanparkour.com/ is another great resource for both meeting people across the country and for finding information on the mechanics of the movements themselves. Have fun and train safe.

23:13 Not so pleased with this time.

PR stands at 22:19. I need a fast pacer like Kevin or Brian around. I tried pacing off at 10 reps every 30 sec, that held up till about 50 for pull ups and pushups. Pullups were done after 8min+, pushups done right at 16min. I need to squeeze time out of there. The situps and squats were slow cycling but nearly all unbroken. Long post. have fun.

***FYI to everybody***

The Box is without a laptop as ours seems to have been stolen yesterday (while the Box was locked up but unoccupied in the late afternoon for an hour). Just wanted to let people know because we usually try to respond to queries and just generally participate in the discussion throughout the day.

Anyone who'd like to donate an old but functioning laptop or desktop (that is wireless enabled) to the CFNYC cause is more than welcome to.

The one that was stolen had been my donation to the Box. :(

24:07
(070606 - 29:05, 070925 - 26:30)

Pushups are definitely better, made it through in sets of 5 without wasting too much time (hey, for me that's an improvement). Unanchored situps broken into 20s I think, paused at 50 squats. So there's still plenty of room for improvement. Next stop sub 23 I hope.

I bet those heathens downstairs took it for breaking their ceiling! Tis the season indeed. Sorry guys.

Michelle, I am with Brett-I drained my blisters (w/a sterilized needle or nail clipper) and keep the skin on. I'll either put some Nuskin on and not peel it off until new skin forms underneath then file it or peel the extra skin. Or sometimes I just thug it out and drain it, then do pullups the compress the skin. Not pleasant at times but it does work.

So someone broke into the Box? Was anything else taken?

I want to say "I hope nobody was hurt", but that wouldn't be inclusive of the person who actually took the laptop.

Laptop stolen?!?!?! Grrr...

How'd this happen? If the Box was locked then my first ideas are it was someone in the building staff or via fire escape.

First suggestion - join the local Freecycle group. People get rid of medium/low-end computers from time to time. http://groups.yahoo.com/group/freecyclenewyorkcity/ It might be a good idea for one of the owners to keep an ear on this mailing list in general as who knows - a basement-bound C2 Rower could come up. Believe me, shockingly good stuff came up on the D.C.-area Freecycle lists.

Secondly, try the Craigslist - Free group. For bonus points, get a widget designed to comb it for particular keywords so it alerts when something Box-useful comes up. I did that to help find an apartment when moving up here.

Finally, I'm sure I or someone else could part a few PCs together out of discards ones found on the street. These days, even 17-19" CRTs in fine working order are just put to the curb.
Even if someone finds a good partial assembly, I have a few parts at home that are just gathering dust. They are for desktops but discarded working laptops are rare and I don't think "portability" is a high-priority feature we need for the next machine. Anyway, look on the bright side - Christmas is a great time to get discarded PCs after people get replacements as gifts.

I can give my old laptop as long as someone can help me source a new hard drive for a powerbook g4. Its 6 years old but is functional except for the hard drive situation.

http://parkour-videos.com/speed-air-man-david-belle/

Wow-this dude should give a workshop! I'd love to do a parkour session. Could be useful skills in making your morning commute faster!

Jack,

He actually did come to NY this past summer and gave a demo, but he only speaks french, so his Q&A session was all translated. He is a really, really nice and humble guy in person, especially considering his accomplishments in the sport and that he is an action movie "star" (from District B13, a fun, if kinda silly movie).

If you do a search for his name, he has been in a few really good videos. He is also the person who "invented" parkour as an idea/philosophy/sport. Another cool guy is Sebastian Foucan, who does free running. They are very similar methods, but free running incorporates more acrobatics and tricking into the movement, while parkour is more about efficiency, grace and flow.

If you just want to watch a bunch of cool videos about parkour, free running or tricking, go to www.parkour.tv

For pure flow, strength and control, do a search for Blane, a UK guy that makes this stuff look so incredibly easy. Another good set of videos is Dvinsk Clan. You look at this stuff and then go and try something simply like monkey vaulting a railing or konging a picnic table and realize that these guys are both greatly skilled and incredible athletes.

Be warned though, after watching a few of these videos, you might start liking French Rap music. :)

Yes let's have a seminar with that man...

ooo lala

I learn something new everyday. Never even heard of Parkour before. I think in one of the last battle scenes of "Live Free or Die Hard", there's a scene where a guy does a lot of the moves.

Great demonstration of free running - the opening part to Casino Royale: http://www.youtube.com/watch?v=IPmJ73XRlUs

35:19

Kurt-been a fan of Belle and Foucan for a few years actually-amazing athletes. I tried a few moves and that stuff is hard to do! I did see and do own District 13! And Foucan is the guy in Casino Royale jumping like a kangaroo. And you are right-I do get some the French rap stuck in my head after a few minutes. :-)

Hey Ewen what's up with my French rock and roll cd?

Looks like American Parkour is a CF affiliate too.

I don't know how I beat Ewen and folks on this today....
Angie: 17:50
I found it useful to combine pull up/squats to 50, then situps/pushups to 50. 10 of each before switching over, almost no rest was needed until the 70s and above.

Dan L:

If you're saying that you did
50 pull-ups
50 squats
50 pull-ups
50 squats

50 situps
50pushups...

then you didn't do "Angie"

I'm saying that I did

10 reps of Push ups, 10 reps of Situps; 5 times.
10 reps of Pull ups, 10 reps of Squats; 5 times

Rinse and repeat.

So I suppose that if you partition it doesn't count then? It seemed intuitive to go through like that after workouts like Murph.

I'll redo this one on a lifting day then I guess.

"Angie"

100 pull-ups
then
100 push-up
then
100 sit-ups
then
100 squats

otherwise it's not "Angie"

I'd like to do your workout one day though. Looks like fun.

Although I'm by no means an expert, the following are among those worth checking out if you enjoy listening to rap in a language you don't understand (can anyone really understand Busta Rhymes on the first listen anyway?).

IAM, NTM, Ministère A.M.E.R., Assassin, Ärsenik, Neg'marrons, MC Solaar, Saïan Supa Crew, Busta Flex, La Rumeur.

Jack, as far as French rock goes may I suggest Noir Désir, Bérurier Noir, Les Wampas, La Mano Negra, Les Thugs, Miossec, Les Têtes Raides, Mass Hysteria, Treponem Pal, Les Rita Mitsouko, Dyonisos, Louise Attaque, Dominique A, Marcel et son orchestre.

(The above lists are quite mainstream, reasonably varied, and in no particular order.)

Sorry Dan: different workouts, different challenges. Angie is specifically about the 100 reps, one round; Murph is "get through it however you can"; Cindy is rounds of 5-10-15 for 20 minutes; and so on.
But no big deal, it's not like you wasted your time -- 100 reps total for each exercise is still a nice workout.

Rob,

Funny, APK is actually how I found out about Crossfit. I started parkour to get ready for the Urbanathlon, then started Crossfit to prepare myself to actually be able to DO most of the parkour moves. Turned out I liked the challenges of CF more, although there it is a great feeling to finally land a vault correctly after you have tried it 50 times (and probably gotten banged up in the process).

I have also found that it attracts a pretty good type of person. Most of the NYPK guys are in high school (I think I was the oldest in the group at 28), but they act signficantly more mature than similar age group that plays another favorite sport of mine, paintball.

Did an outdoor workout of our own design today...

Five rounds for time:
100m buddy carry (we're 195, 190 and 155lbs collectively)
15 pullups
15 kettlebell swings #35
15 burpees

36:09 (almost hung out with pukie)

Some OCS candidates are planning on coming in Friday morning to the Black Box for a thrashing as well.

MC Solaar! Saïan Supa Crew!

Good picks Ewen.

Mad skillz from last week:

http://www.youtube.com/watch?v=LAlEJpb7VE4

HAHHA! that's awesome. I could have sworn I was in that class. You wouldn't know by that video.

Awesome editing.

Dan L
Unfortunately, part of the point of Angie is to do the order strictly.

On the other hand, I will defend to the death our right to partition the Murph reps.

If you have a difficult time getting into music sung in foreign languages, here are two primarily English language tracks that feature MC Solaar:
http://www.youtube.com/watch?v=YILPph0xvV0
http://www.youtube.com/watch?v=NcHRaIfKVYk

Angie at home
29:30
for pull ups could only kick on the way up, but had to do controlled negatives due to unstable bar

o0o... I want to be in on these gymnastics basics classes. I can offer some insight on handstands and other skills.

angie 27:36

Angie as Rx'd
27:41
Sucked pretty bad.

22:05
Need better sit ups

Ewen I've heard of Mc Solaar! He did a track with Gangstarr in the late 90s! Holla

Alex thanks for the Mad skillz clip.

Hey Ant can we FINALLY get an edit of the Fran or are you saving it for next Halloween?

Angie as Rx'd
37:06
The degree of my suckitude can be shocking at times.

35:04

Angie
21:fortysomething
Over 2 minutes slower than usual. Gassed on pullups and pushups quicker than normal. Beat up from yesterdays push jerk and assistance work. Might be a little burnt out. Time for a rest day.

Wow, my arms are REALLY long. Never really noticed until watching myself. Thanks for the video Alex!

angie 31.25

25:00