CrossFit NYC: The Black Box

The time to save your pennies is now too!

Ok this is a bit extra...21 reps for 5 rounds of thrusters...apparently those boys out in California are getting creative again.

Well, you know Im down to help in any way possible... And maybe we can get Leslie to as well.

And on the Crossfit games, we should all get together and rent a house or something for the weekend. If we all start planning now, it could be pretty cheap for all of us. Anyways, just a thought.

yeah sounds like an effin plan.
hey keith so the yoga class
can i come in regular crossfit clothes??

I'll be teaching the lunchtime class for Court. See y'all then!

Justin, great idea. And then we could cook, too! I'd be happy to whip up some Zone-friendly meals.

http://www.youtube.com/watch?v=2q8KMnWUsvg

Nice gymnastics video, the dude does the slickest, smoothest muscle up. He makes it look completely effortless. As he comes up his hands are pretty wide and he brings his legs into an L. So it's basically an L muscle up.

Yeah, I like that idea too, Justin. I was actually just thinking that we all should book the flights and rooming together, for those who are going. But renting a house is an even better idea too.

Neat one. What's that move that's sort of a Iron Cross, but sideways?

The one in the video? That would be an inverted cross.

I'm so down to go down for the Games. Let's plan a trip.

And I'm also throwing my hat in for whatever help you all need.

At least the thrusters are only 95#s

As for the games. I want to go, oh so badly, but I've got a wedding only two weeks after in Portland, Oregon. I can't justify flying across country two times in the same month, and I'm trying to figure out if there's a way to enjoy a 2 week vacation on the west coast by myself. So far, there isn't...

I feel weird correcting little Brian but I think the move in the video was a planche...like pushup with your legs in the air and hands underneath you. Coming down into the cross position horizontally with the arms out to the side is usually called a maltese.

I can help with the Bigger Blacker Box in numerous way!
Games are a real possibility for me and I can also help with cooking Allison. Dr. G just gave me a great plus on the message boards re my nutrition! His words, in response to a question regarding potatoes were:
"Sarena's diet is quite impressive. Something to aspire to, actually."

Keith, we're both wrong. I think Moon was talking about when Aguilar was in a cross but facing sideways. I didn't watch the vid all the way through the first time before i read the comment. the position is called the "Olympic Cross" actually.

Anyways, once we figure out who's going and who's competing, I'd be glad to help anyone with their trail running, if they decide to compete in the run.

hey count me in for the games.

I'm thinking about the games. I didn't think I would be ready but I guess we have some time.
The run will be the hardest part for me but I've been planning on working on it anyway. Brian, I'll take you up on your offer to help with my running (and my MU).
I'm going to the POSE cert on the 26th so I think that will help too.

I love crossfit road trippin'.

Yup - the sideways one. Thanks!

I wonder what the difficulty multiplier is on that compared to a standard Iron Cross.

I'm only 160# away from Nicoles total :)

One day

Leaderboard section heavily reworked. Page broken apart and navigation bars added. Table approach changed for All Time Records and 2007 Leaderboard - pages which should say the same things for a few weeks if nobody objects to the Clean Slate in 08 approach to the leaderboard.

Codewise, may as well call this The Pomeranian Project 'cause the front looks real cute but editors looking at the back end might just see a tangled, crappy mess at first. Be patient. Look at what's going on. Get that "Matrix Vision" going with the code and then get on in there.

Or consider reverting it back to the old format.

Moon, it was the same difficulty as the regular Cross; I forget exactly why they removed it from the code of points after the '80s.

"I'm not really running.."
http://www.nytimes.com/2007/12/06/health/nutrition/06Best.html?_r=1&adxnnl=1&oref=slogin&adxnnlx=1196942903-o1bmvCgUxge2nLWLmGphGw
Today's NYTimes!

Happy Bday Allison; I thought it was Friday?

Nice article, Sarena.

How long is the run in the crossfit games?

Happy Birthday Allison nyc

I've got a wedding in VA the weekend of the Games. Me want to go. Alright, I'm off to do this wod.

Last year was a "Hilly" 5k trail run + Total + Hopper wod

Does anyone know if airlines do group discount rates? If there any group plans for the games then please keep me in the loop.

It's a 5K and My Birthday is Tomorrow!!

Can the wiki master set up Mikes page? I'm going to fill it in for him.

Mike, Josh, and Allison already have pages. They just need to be filled in.

Michelle re Wiki:

Somebody had already created a page for you so I went ahead and filled in a basic template for you on your page. When you now navigate to: http://www.crossfitwiki.com/Crossfit/Michelle , just click on the edit tab and fill in the rest. You will also be able to the examples of how to format the text by what is there.

Here is some additional editing help:
http://www.crossfitwiki.com/PmWiki/BasicEditing

I've added a load of empty fields to Mike's page so it's easier to setup for A2.

Also, if anyone wants a page made and is having trouble or has ideas for new pages.

Please speak to me or Moon.

33:52 with 2x35lbs dumbbells

I forgot to eat breakfast so that didn't help. This wod is hard. Really hard. Be prepared for a hard freakin wod. Cause this is a hard one.

So Brett, I take it that this WOD was hard?

Sarena-cool article thanks. Lots of times when I sell out it isn't because I have no gas in the tank, it's that I left fatigue beat me down mentally. As Justin so sagaciously told me once, "you'll pass out before you die." Going into 2008, I'll be pushing myself more mentally.

Well looking at it logically, Fran involves 21,15,9 of 95 pound thursters, this wod has 21,21,21,21,21 of 75 Pound Thrusters.

Fran is well known for destroying people (mainly because thrusters are so brutal).

Then include the fact that this wod also involves 5 400m runs and 5x21 SDHP and you're in a world of pain.

That said, I think i'm catching up on the front squat workout tonight..

Thanks for the heads up Brett.
What's the strategy -- sets of 7 for each 21 rep station?

Happy Birthday Allison! (saw your post on the crossfit main board)

I tried to charge through unbroken...nope. the sdhp were unbroken for round 1-2, then down to 11-10. The thrusters were a nightmare. With a bar you could prob do 7x3, I had to do 6-5-5-5 for all the sets. It was hard.

Happy almost b-day, Allison.

Really excited that the plans for the new space are continuing forward. I hadn't heard anything about it on the blog for awhile and worried that it was falling through. Any estimates yet on timing? Are non-current members invited to the Black box holiday party? Would definitely like to see you guys again. Can't believe how much slower and weaker I am since I fell off the bandwagon, although I am learning a lot at the MA place.

Oh, as a side note, what's up with the diet soda article? I know Yahoo puts up some dumb stuff but the conclusion of the expert was something along the lines of "Diet sodas are correlated with people being fat, probably because people eat more when drinking them." Thanks Captain Obvious; did you go to school for all that learning or just stop by the local fast food place for 30 seconds?

Yeah, doing thrusters w/ dumbells is much harder imo, so that was just plain silly Brett. Going to have to sub 500m rows tonight if I do this at the box because its just plain inhabitable outside right now.

And if the internet at work goes down one more time this week and I have to actually work, Im calling in dead.

Hey CFNYC, wanted to see (a) if any of ya'll are doing the Empire State run-up and (b) how hard it is to get accepted into the race.

Also, wanted to share a workout a few of us in Charlottesville did last night:

"Compared to This, Finals Ain't That Bad #1"
For time:
1000M row
then
3 rounds:
10 deadlift @ 225lbs
10 handstand pushups
10 cleans @ 135lbs
10 ring pushups
10 thrusters @ 95lbs
10 ring dips

Can't wait to get back to NYC and the box.

What's the DU sub for 400m? 50?

I think rowing before the SDHP and thrusters could be deadly. :-/

Xuan Mai and whomever is my ghost writer on wiki-thanks guys!!!

Justin, yeah the DB thrusters sucked. I even scaled down 5lbs overall. I wanted something I could leave at the base of the readmill though instead of running upstairs and downstairs to do it with the barbell. In hindsight, it probably would have been faster.

Michelle- I have 2 pictures of you that I'd be happy to add to your wiki profile if you want. They aren't close ups but it's all I have.

DB thrusters are harder. I have bruises on my shoulders from doing half body weight thrusters at Primal..

JOSH - I guess you lost that reminder note. Would you send me that link? Thank you thank you.

That was every bit as hard as it sounds like. 39:20 done at the Box, including running up and down the stairs.

First 4 rounds were sets of 7, least round dropped to 6-5-5-5.

Ouch.

Kurt

Great to hear from you. Yeah that article was useless but I thought that someone would chime in about how wonderful diet soda is and start a great debate. Also I think there are other theories about why diet soda correlates positively to obesity but sadly those theories were not mentioned.

I think one theory is that there is an insulin response similar to sugar from diet soda which basically causes all the same problems as sugar without the calories.

Another theory is that artificial sweeteners screw you up on a molecular level similar to how partially hydrogenated oils and trans fats mess you up.

"The problem with trans fats is that while the "business end" (the chemically active part) is messed up, the "anchor end" (the part that is attached to the cell wall) is unchanged. So they take up their position in the cell wall, like a guard on the fortress wall. But like a bad guard, they don't do their job! They let foreign invaders pass unchallenged, and they stop supplies at the gates instead of letting them in.

In short, trans fats are poisons, just like arsenic or cyanide. They interfere with the metabolic processes of life by taking the place of a natural substance that performs a critical function. And that is the definition of a poison. Your body has no defense against them, because they never even existed in our two billion years of evolution -- so we've never had the need or the opportunity to evolve a defense against them."

I imagine there could be something similar going on with artificial sweeteners. They take the place of sugar in our system but mess us up even worse and act like a poison. Yuck.

Mmmmm....artificial poison

I prefer to pay a little extra for poisons labeled as "organic" thankyouverymuch.

Made the Front Squat WOD up today. Tried not to blow out my knee.

1. 5 reps at 65lbs
2. 5 reps at 85lbs
3. 5 reps at 105lbs
4. 5 reps at 115lbs
5. 5 reps at 120lbs

Struggled a bit on the last rep of last set but pushed through. Was going for the deepest squat possible while keeping proper curvature in back.
Can't wait to get back in the box once all classes are done.

allison can u email them to me at michellefoxman@yahoo.com? i need to vet them first. :) i think i may have some-they are all scary so far away is probably better. thx-but either way i will have u load them bc i have no idea how any of this works. pathetic.

$2,500 UFC book

Octagon
http://www.powerhousebooks.com/books!/Octagon/index.htm

nice pics though

Mmm.. A book o hotties

Did 100 DLs for time @ 155#: 6:50. Afterwards I paced Ewen through his makeup and realized how much faster you can go if you have someone to pace you from the start, also slowed my pace down so as to save myself for this weekend's track meet. Nonetheless, figgin' good workout.

And hat's off to Jacinto for doing today's WOD!

WHAT THE F BRIAN?!

6:50?!

100 DL @ BW = 185 pounds: 5:55

In sets of 20-20-20 (1 per minute), then sets of 10 as fast as I could. Form was starting to break down at the end. Having Brian timing/pacing me really did help.

Then I hung around for today's life-threatening WOD but the Box was way crowded tonight, which gave me an excuse to bail.

greg i have paid tribute to u on my wiki page...

Did this workout today. Brett is right, this is a really hard workout. I hadn't felt this way since my first cross fit workout.

As rx'd
Time 37:28