CrossFit NYC: The Black Box

I like Fran.

I think I'll keep my focus on high bar but play around with some low bar work. Thanks for the thoughts.

Who you calling a tramp!

greg-it was the uni-sleeveless shirt. not very ladylike of u.

q-anyone have any idea as to why its easier for me (and perhaps others?) to do pullups with palms facing in rather than facing out. Its much harder for me to get them with the palms facing out.

hmm pukie lingers

Think about it a little bit, Michelle, it's kinda a fun lesson in functional anatomy...how are you more likely to pull things towards you in your daily life? Hands supinated (palm up), pronated (palm down) or neutral? The short answer is when you do chin-ups, the biceps contribute to the pulling motion and it's a more "natural" pulling motion, so it's more neurologically "grooved", ala the "S.A.I.D. principle". Plus, your ulna isn't twisted around your radius (or is it the other way around?) Your lats are working in each case, but a pull-up would be more likely to be useful in daily life since you might need to PULL yourself UP over something, a wall or...haters.
Anyhoo....

Thats why I do pullups. All those darn haters!! Keep em in check!!

makes total sense Court- duh PULL ups. yep. thx!

but Court-I don't think there is anything "fun" about functional anatomy. call me a party pooper. :)

next q-is it kosher under CF to do ur pullups/kipping either way ?i.e do they count as rx'd with palms in? or is that cheating?

Continuing on squats and what Brian D said about low bar ("They sit their ass back instead of down between their legs."), this is one of the reasons I started doing low bar. I think this is consistent with the way we've been teaching/practicing our air squats. When I was starting out with low bar for the first time, I was just starting to get the feel for air squats and the ass-back form needed for vertical shins and balancing when we do that wall-facing squat practice. Basically, I started doing low bar because it tied into the way I was now doing my air squats. In the end though, unless you're competing, it seems mostly a matter of personal preference, but if you have the opportunity to practice both, why not?

Speaking of practicing both ways...

Michelle
I would advise practicing the kip with both grip positions. For years I've neglected doing chin ups, doing pull ups almost exclusively because they were "harder". Because of this, I've only ended up really practicing my kipping with the pronated grip and kipping chin ups feel unnatural to me.

Lately, I've been trying to be more conscientious with practicing my kipping chin ups. The ability to do kipping chin ups will probably come in handy on WODs like the pull up ladder (or whatever it's called) where you increment the number of pull ups you do each minute.

And to answer your questions, palms facing in is easier for almost everybody. As the Blade Runner says, your biceps help out more in that position.

As far as I can tell, CF generally encourages kipping and we're free to do them that way unless specifically told to do them dead hang.

Same would probably go for hand position. When the term "pull up" is used, it generally implies palms out, so most people who do WODs will start out doing pull ups. However, I think supinated grip also counts and some people switch grips during WODs when they tire.

thx jeff!

Jeff - well said. In my case, I have found myself so tuned to doing pull ups that chin ups barely register in my "toolkit." I think it was because CrossFit seems to really like pull ups and when I came in, I wanted to focus on doing them so I could perform all the warmups/WODs in which they were required.

Shorting myself like this became really clear to me during that last 1 min/1 pull up, 2 min, 2 pull ups workout when I never switched grips to either chin or mixed. Combined with fatigue, it just didn't occur to me to switch grips until I saw Adam and others do so, but by that time it was too late. Big oops on my part and I've gone back to putting some chin ups in my warmup.

BTW, in looking for the name of that workout, I found this one on CrossFitkids.com that looks like it could be made to be fun for bigger kids.

Jokers Wild

Everyone play the following game. Pull a card. The suit of the card determines the exercise to be done, the number determines the reps. Face Cards = 10, Aces = 11, and Jokers are wild, kids pick the exercise and number.

Diamonds = Squats
Hearts = Burpees
Clubs = Tuck Jumps
Spades = Push ups

Play for 5 continuous minutes then:

Take a one minute "break", during the break do superman holds.

Play another 5 continuous minutes.

I'm the same way re:pull-ups/chin-ups... When I was trying to get my kip down, all I would do is the traditional pull-up grip and now, when I try to do chin-ups (especially kipping) it feels vaguely similar to pissing in the wind.

I'm the same way re:pull-ups/chin-ups... When I was trying to get my kip down, all I would do is the traditional pull-up grip and now, when I try to do chin-ups (especially kipping) it feels vaguely similar to pissing in the wind.

Court great example on how pull-ups also have a mental, in addition to a physical benefit! This is another reason that makes you guys great coaches-teaching us how to take what we learn in the Box to improve our thinking "outside the Box".

Michelle, would go with Jeff's suggestion and learn how to kip in both directions. On a WOD that has a lot of presses, like a Fran, I find it easier to do chin-ups because my tri's are fried and I can use my biceps more. But oddly enough, when it's a workout like the minute pull-up ladder, I get 14+ rds using the pullup grip or a mixed grip, which is a great thing to practice because you get more bang for buck with those.

No one way is better than the other-they are all useful to know how to do so swing away girl!

4:27

New PR by 30sec. I think I broke my lungs. This dry air is killing me.

Wow Brett- I hope you can hear the applause all the way from downtown. F'king awesome man! You've got the power of 100 Oompa Lumpas man!

Brett - that is both a remarkable gain and a remarkable time!

So Gabe and I went at "Fight Gone Bad" at 0800 today instead of "Fran".

Gabe: 273 (pretty sure that's right, gabe but please correct if not)
Brendan: 296

Both are huge pr's by about 40 points. Thanks to Keith for being the man on the watch and to Marisela for motivating. It was a good day.

Goodie. I've been waiting for Fran. Can't wait for tonight.

I'm so happy it's my rest day. My posterior feels both swollen and sore today and thrusters just wouldn't happen.

Thanks for the props guys, but Paul S has had a 4:25 time for a while now.

Hey Sam: Whatever happened to "I feel good after those lunges"? haah No excuses. My butt hurts too but you can't miss Fran. Push Through it! You'd warm up. The pain in your chest may even take your mind off of the pain in your butt for a few minutes.

Sam I've been really sore for the past 2 days too. But once your ass drop into that first thruster you won't feel a thing, get some!

By the way Allison, are you happy that the comments seem to be about 99% fitness related today? :)

As for Fran.. well, as much as I would "love" to do her tonight I think i'll take my rest in preparation for some godawful 12 days of christmas workout which i'm assuming will appear soonishly..

Yes Sam, It's a Christmas Miracle!

I'd say getting a Fran time is more important than a workout that you'll never see again. Make it up and know your time so you can see your progress.

The most amazing box jump I've ever seen:

http://www.youtube.com/watch?v=qMKoyWi7vps

(He also O-lifts, which is not surprising.)

Damn Damn... My back is killing me today, but its Fran. I was hoping for a sub 6, but just not sure its going to be there.

Saaaa-aaaam...come out and plaaaay-aaayy....[clinks bottles]

Fran...
CAN YOU DIG IT!?

I'll be missing Fran for the 2nd time now. In lieu of that, tonight I'm heading over to Chelsea Piers Bluestreak to do sprints on the hockey treadmill and play some hopscotch (aka plyometrics).

Congrats on the Fran time Brett thats awesome!

Fran as Rx'd (first time as Rx'd I believe): 9:19

I'm pretty happy with that. In 2008 I'm going for sub-7 for sure.

For all you skiers out there, this is what I tackled today. I am glad to say I made it down alive. I'm just glad I decided to ski and not snowboard it.

http://www.youtube.com/watch?v=qxYout4Lgl8

At one point I thought I would not make it, but i remembered that Keith would call me a pussy if I chicken out.

go alex!

13:48 .. 75#

There you are Michelle, I meant to thank you for your support the other day when i mentioned how hard it was to eat on vacation. Thanks again. :)

Good to see you're having a good time Alex!

You go Alex-I'm afraid of heights so you get props from me!

In more fitness related news..this just in-
I just registered for the Crossfit North Carolina Cert in March-my Christmas gift to myself! Keith, I'll need to stock up on barf bags for the trip.

Now back to Sam in the studio for the weather...

Speaking of skis and snow, that lunge workout the other day got me in the mood for some telemark skiing!

Hope you're enjoying your trip, Alex.

Way to go Jack Bauer. I also did my first cert in NC!!

Looks like fun Alex; no chickens allowed (unless zone-based)!

Alex, dude, that's awesome...I really think you should treat yourself and bring your personal trainer with you on your next tour of Europe.
By the way, how's the "All-Brat diet" going? ;-)

Guess what Alex-its pretty damn hard to eat well at my desk right now when all the clients send these holiday "cards" which are basically slabs of chocolate with their trademark/logos branded into them. would be nice if they could figure out a way to do it with nuts, cottage cheese and apples.

cu u soon I hope! if not-happy new year!

guys anyone else thinking of going to the NC cert? the timing works for me -just curious how many might go-

Michelle - I'm registered for NC as well. It's not the timing but the distance gives it appeal.

Michelle...Moon and I are going so that means you gotta come now! :-)

Hi Jack Bauer,

I will also be attending a certification in North Carolina and we'll be able to show everyone else how they burpee in nyc.

Awesome.

Brett, that is what I am looking for! As a big guy, it is an inspiration to see you constantly progressing. Man, I am pumped to get closer to your time. I did Fran at 4:30 this morning, and needless to say it was not a PR.

Holy NYC leader board!

I emailed them to see if I can attend as one of their many trainers. If not then I'll probably sign up for the NC cert as normal

Thanks Coach P. Nutrition has probably played the biggest role in my improvements.

Hey - Just wanted to know if anything is planned during the time that was Elements B tonight - can we come in to do Fran then, or should we wait until 6:45? thanks.

Hmm, I was thinking about going to the NC Cert as well. 1st one for me. Anyone know how the discount works with multiple people from the same affiliate?

Decided to row a 1k for the first time ever.

I had no idea that 4 minutes, 11 seconds, and 6/10ths of a second could last that LONG. Painful.

I put it up on the leaderboard because there was no time listed for female 1K. Let this get things started--I want to see more women (and men) competing for the rowing times on the leaderboard!

Moon- Greg-my two lovely reindeer

thats it-I am signed up!

ok now i am seriously hitting the caveman diet. no excuses.

Allison thats amazing. I did a 2k once (bc keith just had had about enough of me) and it took me about 10:40 and it felt as if I was on there for 3 days. well in rowing time 10:40 is about 3 days.

FGB
273!!! (last time 244)
I think peeling the shirt off helped me get a few more reps in there. I'm glad Marisela was there to make that decision for us.

What happened this morning Allison? Thought you'd be there..

I'm definitely going to try for a box jump set at my own height some day now.

Oh, and if no one here has seen this website, it is very inspiring and scary some of the feats that have been performed.

http://www128.pair.com/r3d4k7/Chinups.html

Brett - I don't know anything about a bulk/group discount, but it would be great to have you with us.

glad i could be of help boys!!! fgb really is better with your shirts off (for me anyway)

i did fran this morning at the 7am class. i wanted to get a workout before my trip.

62#
jumping pullups
10:21

thanx to the 7am people for making my morning experience a good one. you guys are awesome. especially xuan mai, YOU KICK ASS GIRL. and you inspire me.

i am now in the great state of texas. i already had a "salad" that has more calories than a baconator.

i am going to crossfit plano tomorrow. hopefully i will represent nyc well. (except for my big ol' pregnant belly)

FRAN 7:22 !

exactly 2 minutes off of last time

thrusters: 11/10; 5/5/5; 6/3
Pull-ups: something like 8/4/4/2/3/; 4/3/2/3; 3/3/3

felt good but not killer. next time another minute is going bye bye.

oh yeah- as RXed

needed to save my strength for fran so no FGB. Next time I promise.

I didn't get much sleep last night either. ;)

awesome time marisela. I know-- Xuan Mai is my motivator too. Xuan Mai-come to the NC cert!

This was the first WOD I ever did when I came to the Black Box in July.

Then: 75# Thrusters, Jumping PU: ~12 minutes
Now: RX'ed: 6:18
Next time is going under 5:30

Crossfit = Results

Fran - 7:36 or something as utterly forgettable

Tried to do the thrusters resting in the rack position, but I had to put the bar down and clean it a couple times during the 15s and 9s. I think that didn't help my grip, it was fried for the last two sets of pullups.

Hats off to those who had a better experience today.

Fran as Rx'ed - 8:4x (forgot, but x>5).
Despite having that special 2nd-day-post-400-lunges-ass affliction, I felt the arms were giving out sooner than the legs. Still, the real fail point was wind - just could not get enough air.

I think it went something like this
Thrusters 11/5/5 3/3/3/3/3 3/3/3
Pullups 7/7/7 5/5/5 3/3/3

Thanks to AllisonNYC and Mike for cheering and to Chris for being a great race track rabbit to keep me on pace.

Following up on what Brett said, did anyone else notice some sort of unusual dryness or dust or something? I have never been an air snob and have been fine with long workouts, hard workouts and excessive magic lifting dust (you may call it "chalk") but an hour and a half later, I am still coughing and trying to clear my throat of something.

Fran rx'd : 10:14

a good :43 seconds slower than last time. I tried to think of an excuse as to why but came up with a blank.

Dan L-amazing!!!!!!!!!!!!!!!

6:12 as rx'd... 12 secs slower than last time, so I was a little disappointed, but not too much because I expected worse. Diet has been off lately (I know, big surprise) and Im starting to slip in vacation mode as Im going to Charlotte all next week.

12:08
Awful day. Had nothing.

well u had way more than I did hari-at least your hands stayed ON the bars! looking forward to cing u tomorrow night.