CrossFit NYC: The Black Box

http://www.flickr.com/photos/c1sarena/2175252620/
Sorry I forgot to upload this last week
Greg's last and final MU! Look at that determination

Greg working so hard because he's wearing both sleeves!

Yup! I didnt realize that was it! Do you think he would win a poker game with that look on his face?

Front Squats:
85,95,105x1x7,110(f)

Threw in some deadlifts afterwards:
85x5
105x5
115x5
125x5

u go girl!-

sarena let me know later today what your friennd at citrus says

guys if you have not let me know if you are able to go out to celebrate sarena's bday on thursday night the 24th at around 7:30 please let me know -we have abunch of people already including-moon, greg, hari, sarena, xuan mai, me, denise (remember her?), court. we would love to have more of u if u can make it so please let me know so we can finalize plans. u can email me at michellefoxman@yahoo.com

thx

225x3

245x1
265x1
285x1 PR by 20lbs
285x1
285x1
285x1
285x1
ran out of time...225x5

new Oly shoes felt good

Front Squat
155
175
185
185
185
185
185
205
225
225

Not particularly liking the front squat these days.

Is there an Elements class tonight? I attended the Beginner class on Saturday and was hoping to hop into Elements starting tonight, but I didn't see it on the schedule....

thanks!

Yes, there is an Elements Workshop tonight at 7:30. If you look under workshops on the schedule you'll find it. Please show up a few minutes early to get settled.

wt 119.5

fs:
105, 105, 115 (6x) 120 (f) 120 (f)
MAD! keith then worked on form with me using 105

did some BS-got up to 135 for single (pr)!

then 3 rounds of 5 kips in row (pr) (swinging kind) and 10 back extensions on ghds.
finked out on last set of ghds but kips were back!

thx keith

Nice, Michelle!

awesome job on the kips Michelle!
btw, what are ghds?

ghd = gluteus hamstring developer
the big white thing in the middle of the box

(NOTt to be confused with Coach P. That could get awkward.)

are you talking about the restaurant "citrus"? My freind Louis Lanza is the chef and owner!!!

first time going for one rep max on front squat

115
125
130
135
140
145
147
150(f)
148
150(f)

pooped

Nice jobs on those PRs all!!

Julie--yeah Citrus. Louis and Joni are my good friends too!

Warm Up: Full XFIT WU 2x Frog kip
Keiths warm up: push-ups, back ex, squats, l sit, row

Front Squats:
Warm Up Sets:
5x45; 5x65; 3x85

Work Sets:
1x 115
1x 125
1x 130
1x 135
1x 140
1x 145
1x 150 parallel
1x 150 deeper
1x 150 deep and easier
1x 155 Keith tricked me and put an extra 5 when I wasn't looking :) thanks.

Previous PR 130
New PR 155
25# improvement

"...
150(f)
148
150(f)

pooped"

You've really got an open policy with your daily calendar, Marisela.

Nice, Brett_NYC, Allison_NYC!

i mean i am pooped, not that i pooped

just so we're clear :)

Re: Carb Cravings from CF Msg boards

Originally Posted by Craig Brown View Post
About carb lust. If I am getting this, I eat even less of them. For me lust for carbs means I'm not eating clean enough.

Response from Robb Wolf
Craig
That is SPOT on. It is also an indicator of how "successful" ones last meal was. Stress and sleep deprivation can also cause carb craving, perhaps not surprisingly, via decreased insulin sensitivity. If the meal is constructed properly and the lifestyle issues are squared away we don't see carb cravings.

It's a pretty easy check list:
1-eating paleo Zone? Yep, but still craving carbs. Solution: Decrease amount of dense carb sources. tinker.

2-Still having problems? Yep.
Solution-99% of the time this individual is chronically sleep deprived. fix that, and you fix carb cravings.

Marisela - Ah, my mistake.

Follow the link to see part of the Bill Gates Workout (and other funny stuff) http://gizmodo.com/341472/this-video-makes-bill-gates-look-cooler-than-steve-jobs

My first time doing front squats for anything other than technique.

115
135
135
155
155
155
155
155
155
175(fail)
175(fail)
155

I was happy to find that I can front squat me-in-college (even if I failed twice to front squat fat-me-in-the-now ;)

Also, Moon, that video just caused all production in my office to come to a screeching halt. I, for one, thank you!
"Big pimpin', yeah I'm Bill G"

First time on 1 rep Front Squat

155
185
185
185
195
195
205
205
215
225 (PR)

I think I have more room to go, but will try next time. Just got back from about a 6 week holiday vacation/unemployment insurance binge.

Great work today everyone, Martin and Derek.

Big thanks to AllisonNYC for help with kipping and MU techniques!!!

Going back to Jiu Jitsu tonight for the first time since I really started Crossfit, I am anxious to see the initial improvements in strength and conditioning or lack thereof...hahaha

Mike

Marisela those are some sick numbers! how do u do that???

ewen that was hilarious.

135, 145, 145, 155, 155, 165, 165, 175, 175, 185 (PR)

Thanks for the help Court, Jeff, Sarena.

Hey guys fun helping you tonight!
Hari--awesome on the 10#PR.
Jeff, keep ur chest up. Nice work!
Greg--nice getting up after that fall!!
Brian--what kind of monster are you?? Thanks for the handstand pointers!
Justin--great work after that looong vacation.
Adam--caught you at the tail end. Strong dude!
Rob--wow those squats are soo deep now!!
Erica--thanks for letting me spot and coach ya some!

And lastly, Court--thanks for your coaching for me earlier! I was trashed when I got to the box at 3:40 and left after 7pm feeling awesome!!

My pleasure Mike. You'll have that muscle up in no time. :)

Thanks Hari. Good job on your PR too!

Hey guys fun helping you tonight!
Hari--awesome on the 10#PR.
Jeff, keep ur chest up. Nice work!
Greg--nice getting up after that fall!!
Brian--what kind of monster are you?? Thanks for the handstand pointers!
Justin--great work after that looong vacation.
Adam--caught you at the tail end. Strong dude!
Rob--wow those squats are soo deep now!!
Erica--thanks for letting me spot and coach ya some!

And lastly, Court--thanks for your coaching for me earlier! I was trashed when I got to the box at 3:40 and left after 7pm feeling awesome!!

225, 245, 255, 260, 265, 270x, 270x, 265, 265, 265x

No recovery between track practice and this WOD. Also threw in singles of one arm mil. presses with the 2.5 pood between sets. I couldn't hit 270 as that was my previous PR. C'est la vie.

Good work, Hari!

Maybe practice sitting in the bottom of your squat with a low weight. And of course, don't forget about the foot placement.

Hey everyone,
if you've taken a class with me but haven't reviewed me yet, I'd sure appreciate it if you would now, since someone else is pulling up even with me. Just go to the link provided from the post "3 out of 5 ain't bad" from two days ago.
Thanks

Warm up: 95x5, 135x5, 135x5

155,175,185,195,205,225,235(PR), 235(F),205,205

Court, just submitted one for you. your help the other day with my one arm press reminded me to get around to it. Thankyou once again.

Poor showing today. I need to tinker with my diet so I have more in the tank for heavy lifts

185, 200, 205, 210, 215 (PR), 220 (PR), 225 fail, 210, 210, 210. Coach P pointed out that with a 300+ back squat, numbers should have been higher.

Thanks Brian D. for the push. Adam you're right, it had nothing to do with my legs-got to keep those elbows up!

Warmed up with 65x5 & 95x5.
1x: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245.

Thank you Court for mastering my "Ring Squats" and going further by inventing the related "Iron Crotch".

155,175,175,195,195,205,205,195,195,195

155, 175, 175, 195, 195, 205, 205, 205, 195, 195

Made up this workout this am.
10 sets of single front squats
135
145
155
165 (old PR 160)
175
180
185
190
190
190 NEW PR!

135x5 for good measure

Shooting for 225 in 2008