CrossFit NYC: The Black Box

OMG!

What a way to start a Sunday. Oh man.

Re: The ultra-endurance runners.

Exactly what was their body fat percentage to begin with? Most ultra-endurance athletes have extremely low body fat percentages already (especially elite men), so it is no surprise to me that they might lose muscle mass instead.

If you are running for five days in extreme conditions, you are going to "lose something" as your body begins to break down from that work overload.

I wonder if you would lose muscle or fat if you did olympic lifting or Crossfit five days straight, all day long?

Sub Single unders (1st 30 were tuck jumps)for DU/52 C&J

90/15
75/12
30/6
TTL=228

Thanks Mike for convincing me to do the jumprope. I have been making excused too long now!

As Rx'd

101/18
80/12
34/7

=251

Got in the DU groove after about 3 minutes of the first round. Hope to get that same feeling from the getgo next time DU's are on the menu.

Post WOD 'warmdown', Coach P-style: Max rep pull-ups: 25 + 1 failed pike double twist dismount.

Thanks for the Clean&Jerk instruction Coach P.

Good points raised by Avery.

Guess who's going to the POSE Running and Endurance Sports Training Cert on the 26th?? :D This will be #4.

The Burgener cert and Buddy Lee certs will be 5 & 6.

I'd like to thank Mike for the great clean and jerk instruction.

During the wod, I could really feel that my clean and jerking was more efficient and hence much easier.

Agreed - the clean/jerk warmup was very useful to me.

Just couldn't get into the DU groove with any consistency and I was being fairly strict. I don't remember the round breakdown, but I think my DU/C&J ratio was something like 91/29 to get a total of 120.

Mike,

The Clean and the Push Jerk instruction was great. I feel like there have been quite a few WOD's lately requiring cleans and today was easily my most comfortable with the movement.

Numbers were decent:
143/15/82/10/36/4=290

Just, you know, like wow dude.

"495 total reps
(254/30/131/20/52/8)

bwt-161
33 yom

Comment #51 - Posted by OPT on December 2, 2007 05:40 AM "

And this is just wtf territory:

"Bwt: 133

As Rx'd

400/25

283/15

83/6

Total: 766/46 My feet hurt :)

Comment #144 - Posted by Speal on December 2, 2007 12:51 PM"

So, I subbed the CF WOD with the Navy Seal's site's wod today.

2 Rounds for Time
50 45# Thrusters
50 Pull Ups
1 Mile Run

34:44;
Mile 1: 7 minutes; Mile 2: 8 minutes.
5x5 Dead Lift aterward.

Also, made up 5k yesterday on treadmill @ 1.5 incline.
22:20. Compare to sub 21m on ground. Ran another one afterward at 23m. I think the varying speed settings are the only thing getting to me. I'm going to try to just keep it at a solid 7 minute mile for 3/4 of the mile, and then sprint the 400's at the end for a makeup next week. Any advice about treadmills...anybody?...Bueller?

As an additional note i'd like to say, my double unders are terrible!

For some reason I just could not get my rhythm today. I think i'm going to do as Buddy Lee says and go for 500 single jumps without an error, then try and do 1000.

Hopefully the patience and rhythm that will require will help me re-learn good double under technique.

I have no balance. I think I need yoga more often. I almost had to run out of the studio laughing because I fell over so many times. I felt like I was playing twister with all those crazy poses Keith came up with. You guys should have seen big Mike trying to be graceful! It was hilarious. Sarena I don't know how the hell you hung out on your head like that. Clazy..

I'm off to D.C. in the morning to learn the ropes from the man Buddy Lee. Good times

See you people on Wednesday..

Allison so I have one thing I am pretty good at and all it took was patience, practice and Keith yelling out me a lot til I finally learned how to do a good headstand. On the flipside it really helped me win over my students!!

Allison if it makes u feel any better-it took me 8 months of yoga-4 months of which were 2x a week private yoga sessions-to get a headstand without using the wall. and i also had 15 years of dance training and it still took me 8 months . you absolutely have the balance-there is no way you could do those overhead squats with so much weight if you didn't. ur core is strong enough. its just getting used to it.