CrossFit NYC: The Black Box

~45 minutes
I guess I could have gone harder. Instead I was pacing myself even though there was a 3 minute long rest period between rounds. That was kind of stupid.

Anyway, I learned a weird new exercise that's pretty tough after you've already worked out your chest and I want to try it out on someone today. All you need is a stability ball and partner. Any takers?

Still down in VA at Crossfit Challenge in Alexandria. Today's workout was a modified Fight Gone Bad.

4 rounds, 1 min/exercise: row, wall ball, KB high pull, box jump, push press - 2 min rest. Hit 407.

I think we need a t-shirt that says "Rhabdo Ready: Crossfit NYC." See you guys Sunday

Rowed 5K: 23:38

Compliment of the Day (from both Tyler and Coach P):
Not bad for a short person.

website for the gun class I attended.

http://www.njfirearms.com

Its in jersey city, a block away from a path station, so not hard to get to, and they have a women's league as well.

review:
http://www.thrillist.com/archives/2006/06/new_jersey_firearms.html

Xuan Mai,

Eva T's 5K time is only 1:23 faster, and she has her own calandar!

(See "Trophy Case" link on main page).

Row 5k
19:16
tied my previous PR

http://www.youtube.com/watch?v=Xj48SlxgU1Q

Pretty cool vid I found on the boards.

guys i accidentally purchased 4 tickets online for the movie Jno for tonight at 8 pm at 68th and broadway when in fact i was supposed to hit the button for tomorrow night. So if anyone wants to see the movie tonight please be my guest-i will leave the printed ticket at the box which u just bring to the theatre to have scanned at the box and whomever wants the tkts can use it and take 3 others. just no one ever mrrntion to my husband that our movie tomorrow night with 2 friends actually cost $106 because I am an idiot.

supposed to be a a great film.

Michelle, I loved Juno. I saw it last night and couldn't stop laughing. Just be prepared for some moments where you're laughing and going WTF!

Hey guys and gals! Those boots are made for swingin too!

Have a Happy New Year!

Mike

Xuan Mai,
That's a good time, nice job

Juan,
I'd be down for a day of shooting. I have very little experience so I may not want to join a club right away

Michelle,
Juno looks great. I've been looking forward to the team up of Michael Cera and Jason Bateman since Arrested Development ended. I'd be all over those tickets, but I already have plans for tonight, thanks for the offer though. Also, hope you enjoy the flick tomorrow.

Box,
Who's interested in having a night out. Probably just dinner or drinks. Hari and I were talking and think that Friday Jan 18 may work best. That will most likely be the day but if anyone can't make it then let us know and we can change the date.

And "Friend"? His name is Adam Storms and he's visiting for a week from Iraq. He sent me an e-mail while he was over there asking me to train him. Smart man... I coached him through his first muscle-up.

How did you get that picture anyway?

Nice Video.

Thanks for the tix Michelle! I'll pick them up at the Box.

Brian D nice video. That's how you kip!

Xuan Mai-that's a great rowing time for a tall person too! ;-)

moon- ur ON my dear ---handstand 2:42!!!!!!!!!!!!

xuan mai-awesome time!

greg-in envelope behind jar of fish body oil pills. ew

Dang - looks like I'm going up against a handstand master in the Fluffyweight class.

Don't know if I will be able to go for it in 07. I am leaving town tomorrow morning (not related to this challenge) and even were I to stay, my cough hasn't gotten any better. Although after 2+ minutes upside down, I would hope that some sort of early-foetal-resembling mass would be coughed down and out so I can stop having to clear my throat every other minute as though I'm about to say something profound.

im down for the dinner, had fun last time with dammit and sandy.
We should make it a box thing.

I'm available for dinner on 1/18.

Another nice total from Jack B. I got your text today dude.

I made up Barbara today -- as Rx'd, with feet un-anchored. Although, my feet were all over the place after the second set, so the sit ups were far from pretty.

3:42, 4:55, 5:24, 5:52, 5:55
25:48, + the 3 min rest between sets.

Happy New Year everyone, see you in 2008. I'm off to Chicago.

Michelle and Xuan Mai--awesome!!
That vid is crazy!

Went to local gym and did some 1 leg DB SP up to 15# each and also 1 leg DB press from sagittal and transverse planes. Working balance while strengthening shoulder. Jumped rope--got up to 45SU and practice CJ and snatch light--working form!

Did some baking today--all gluten free and no sweeteners--almond butter bread (yummy) and buckwheat banana pignolia muffins. Just broke the IF on this stuff with fish and pesto!

I'm not sure if you all could make out my face in the video clip. I just want to say that I've really been working on my handstands and muscle ups:)

11:01
31#

way too hung over to wk out. i don't remember waking up this morning. i managed though.
thanx for pushing me jon, and allison for telling me to take it easy.

owch

Would someone be kind enough to tuck my jump rope away in a safe place after classes are over for the day? I left it on one of the squat racks today. It's one of those Buddy Lee jump ropes.

Please feel free to use it if you like.

Thanks,
Paul S

15:59, 45#
whoa

5 Rounds:

72# barbell and 20 Kg KB

Good Mornings
KB swings (in place of squat jumps because of my tight hip flexor)
Hang Power Cleans (if I used lighter weight it would have went through the ceiling)

19:40

Only limiting factor was grip. Otherwise it felt good.

I did 2 rounds of Barabara as "active recovery" for the track meet tomorrow, and worked on some handstands and L-sits this afternoon. Also did see-saw presses with 2 24kg KBs for max reps. Good stuff; glad people enjoyed the video.

1/18 works for me as well.

Moon- oh yeah. the phlegm excuse. good one.
and the dog ate your homework.

Paul S.-awesome time on Barbara. good to c u again and really sorry about the circumstances of your introduction to the box last year. as u might now understand, when i worked at the gap and banana republic I was never the "greeter".

I also made up "Barbara" today:

2:16
2:19
2:45
3:02
3:15

Back in NY and I also made up "Barbara" today as rx'd:

2:16
2:19
2:47
3:02
3:15

Whoa Brenda those are phenomenal splits. Amazing you maintained that pace. Great job Paul S.

Ha. Brenda

Holy crap. My traps and back are SO sore. Boy am I going to be hurtin tomorow.

I guess that's what happens from doing 75 HPCs @ 72 and 50 20 kg KB swings. Oh yeah and 25 72# Good freakin mornings.

HA. Yikes. Good way to get back in it. :)

http://www.flickr.com/photos/allisonmagara/

I'm going to add the pictures of my Boo when he saw 100 trains lined up on my floor and the chaos that followed :) Michelle Ethan is my best friend again thanks to you .

yeah, kevin: thanks for the girl's name. from now on you'll be dolores.

and allison: i expected more from you.

love,
brenda

#65 Barbell
12:10

greg- how was movie

i took a tough yoga class after working out with keith yesterday and i literally can barely move. basically yoga teacher said if i want to look like wonder woman that is great but it i give up yoga or dont stretch nearly enough i am going to feel like hell. i lost so much fleibility from not doing yoga regularly and today my body is telling me that. so no crossfit or yoga today. just traction. awful. cu guys tomorrow.

Rest Day
5K

27:20
in boots

FINALLY made up the burpee WOD. Chest to the ground

150 Burpees for time:

13:10

I just made up the 500m row 30x BW Bench Press workout. That was nasty. It's not that it was so demanding in a cardiovascular sense, but once you fail out with the bench press the workout takes on a whole new dimension.

As rx'd 16:00 @ 185#'s

sprawl ball anyone?
http://www.performancemenu.com/resources/exercises/videos/sprawlBall.mov

Big Booty big chest, keith style

http://www.youtube.com/watch?v=dx0pMdYFFP4

Nice vid Alex. Was that an elements class?

I'm doing that freakin run in Central Park on NYE.

I'm having my first S.P.E.A.R. lesson on Monday so if any runners try to kiss me at midnight I'll know what to do.

The POSE cert isn't coming fast enough. It will be nice to learn how to run in warm Cali weather. But for now I'll practice in the freezing cold..

I'm officially a lazy ass. No wods since weds and travelling will put off any more wods untill after the new year. Happy new years to all. Looking forward to spending 2008 with you all

Don't worry Brett, Im in the same boat... And every WOD I did in NC had my little niece ask me every time what I was doing and to teach her, so those weren't the best either.

(5 GM, 10 JS, 15 HSC)x5

11:32

25 kg (55 lb) bag of wood pellets

HSC's were done from Zercher-style hang to hands under bag, bag in face catch/squat.

Made up Friday's 5K: 25:32 Worst time of the year.

Oh this just looks painful (look at the vid):

http://www.kettlebellathletics.com/FreeKettlebellVideos.html

Let's try it!

I can do HSPUs.

Just did 2 in a row. Full ROM head touched the ground.

Oh yeah ...

Nice job Allie!