CrossFit NYC: The Black Box

Court or anyone else,
A friend just went to my house and borrowed a KB. Any suggestion where to sen him to look for KB exercises. He is totally new to the sport! I sent him to dragon door. Other thoughts? He is scientific as he is an OT!

Yesterday's Cindy:
Ethan-19
Kevin-17
Ewen-18+10 pushups
Ron-14
Maura-8
Xuan Mai-5+12sq
Adam-14+5 push
Allison-11+10 push
Brendan-26
Derek-13+3 pulls
Kevin-7+4 pistols-Mary
Marisela-8
Meredith-10+10 push
Martin-7
Samantha-9+10 jumppull
Tom-15+10push
Brian H-12 Mary
Brian D-7+10pistols Mary(10 min)
Erica-12
Robzilla-13+13sq
Juan-11
Mike C-11+10sq
Brendan-16
Matt-10
Paul-20+7push
Hari-17+10push
Avery-9+4pull
George-15
Gabe-12
Margie-8+5sq
Allen-9+5pull
Carey-10
AllisonNYC-14+5pull
Zach-8+3pull
Sam-11+3pull
Carlos-18+10sq

This will be the last time I say this since I know I'm starting to sounds like a complainer but My Hands Are A Mess! I taped the one that was torn but the other one turned into a bloody mess.

Push-ups were the hardest part of Cindy.

Hari, I use - for push-ups and pull-ups. Is that right?

Everyone did a great job today. Congrats on the Muscle Up Brendan!

AllisonNYC,

If it were up to me, neither would get a hyphen.

For some reason, all my spell-check programs put a hyphen in "pull-up," but not in "pushup."

Maybe the geeks who write this stuff have never actually done either.

Sweet f'in lord Michael again? What the hell happened to varied???

Oh and the vacation caught up to me today... 13 rounds plus 5 pullups, which is probably my worst Cindy ever. Did this in the playground tonight and met another crossfitter who was finishing up as I got there. Talked to him for a while, gave him some tips, and told him to hit the box up so hopefully we'll see him

I like Michael, I think I am one of few people that actually enjoy the runs :)

Sam, drink prune juice if you enjoy runs so much! ;-) Welcome back

Cindy: 16 + 6 push

Better by two rounds than last time. Am still in Cali for another week, looking forward to getting back to the Box next week.

dig this wod.
cant wait.

so, im not expert or anything, but everyones had some problems with the bloody hands on the pullups, Erica and A2 included.

ouch!

anyway, so i initially ripped up my hands pretty bad too when I started at the box.

To fix that and ever since, so far so good.( i have these tiny lil perma calluses now. No more tears mom!)

But yeah, so I grabbed more of the bar if that makes any sense. Although in exchange i got some weird finger soreness, I dunno. But that eventually went away.

also I started using the thicker bar alot more cuz its easier on the torn calluses. Still use that bar today.

but yeah thats worked for me.

so stop yer bitchin
;)

adapt and overcome.

Hari and A2 it all makes no sense bc I think pushup actually was push up which was the US version of a press up-sam might know-but it was two words at first. i took stage combat course in college for our muscial theatre production of The Mystery of Edwin Drood --i know not exactly MMA-- but i remember they told us that.

i know I am a big dork. but it was a good show.

How are we going to do Michael in the evening classes?

Btw, whose brown EMS Walkabout backpack was that in the box two nights ago (front squad WOD)?

I was considering buying one of those but they didn't have any in-store for me to look at.

Fat loss info. Michelle read the BLT line closely

from Tnation so may or may not be WFS.. scantily clad women at times:
http://www.t-nation.com/readArticle.do?id=1881903
http://www.t-nation.com/readArticle.do?id=1883504

Juan G's real trick to preserving his hands and not tearing the skin is doing only "11 rounds give or take" of Cindy. Way to "adapt and overcome," Juan.

Jeff, as I recall 800m is a run around the block.

Situps can be done with an abmat, as is the case for supermans. If the GHD is free, use that.

17 rounds, pr by a few pushups and a set of squats, pushups were killing me today

"Michael"

25:57

Run around the block, GHD Bk Ex, Ab Mat Sit ups.
+Stairs from hell

30:44

i haven't run in a long time and i haven't run any kind of "distance" in even longer. i have decided officially that the only way to stay in running shape is to run. cripes.

just wanted to clarify that yesterday i did cindy with kipping pullups. my first completely rx'd wod. i only did 8 rd's, but i did them right :)

thsnx again to everybody for the support.

31:00 as Rx'd w/GHD back extensions, AbMat situps, and running. only 2nd time running since the marathon, and it felt ok but certainly not fast for the 2nd or 3rd rounds...

Hari - ran "Cindy Rounds = a * Tabata Something Else Total + b (a = 0.05 and b= +/-1) with this week's posted scores for both. Unfortunately of all those Cindy scores not nearly as many also participated in and posted TSE scores. Just for giggles, I also reached back to the last set of Cindy for some secondary-grade data.

I solved for b as the check to the formula and as I suspected (I ran my own TSE vs estimated Cindy right when I saw it), it's pretty darn close on average (small sample here though.) Names aren't listed but I would like to warn Adam to please stop ruining things for everyone or I will kick you right out of this dataset, mister.

Solving for values of "b" using primary data (TSE/Cindy done this week)
1.5
-0.3
-1.05
-2.4
6.25
-0.7

Solving for values of "b" using secondary data (TSE this week/Cindy from 9 Nov 07)
-0.4
3.25
3.65
-1.35

For an all-over average, I've got b=0.845. With just the more-accurate primary data, b=0.55. Even culling that big spike from primary gives b=-0.59. No matter how I slice it, abs(b)<1! Great work, man. Now publish! :)

I love geeky lunches.

Ok I think its time to start banning people...

Moon,

Thank you for the analysis. In any future publication, I will certainly acknowledge my debt to you, my colleague.

I think the data also support your theory. Note that converting both scores to reps per minute (multiply Cindy rounds by 1.5 and divide TSE total by 16) yields:

Cindy reps per minute = 1.2 TSE reps per minute

I suspect the reason we get more reps per minute from Cindy is primarily that we vary the exercises more frequently.

This is, of course, consistent with the fact that people can do a Cindy-style Murph faster than an Angie-style Murph. My hunch is that if we could get good data, and back out the run times, this ratio would hold.

Moon and Hari

Maybe you guys are just in good shape? How's that for a theory?

Moon and Hari:

How well do you think the formula would hold for people just starting CrossFit (like myself)? Lacking any previous scores on almost all WODs, it would be great to be able to get even an approximation of where I should be for a given WOD based on a WOD that I *have* done.

Also, do you think the relation has anything to do with how much the two WODs overlap in terms of percentage energy recruitment from the 3 metabolic pathways? If so, each WOD could (theoretically) be related to every other in the same way.

marisela that is amazing. i need u to teach me how u went from one pullup to 40 kipping pulluops in a week. i was really sick on antibitoics and no sleep this morning so not in great form but still i sucked so bd i did 5 rounds plus 3 pullups and it was the pullups that nailed me. i had like 10 minutes left after 4 rounds and it was all pullup hell for me. its like my back and arms just quit on me. very frustrating. i think if i were well i would have only made 7 rounds anyway. no muscle endurance at all. total bummer. so psyched for u.
sarena what am i supposed to read?

MIchelle
http://www.t-nation.com/readArticle.do?id=1881903
http://www.t-nation.com/readArticle.do?id=1883504

there is a line about BLT! (not what you think)

ok sarena i read it-but i was not complaining that i couldnt lose more weight (unless u r suggesting otherwise) but i have been complaining that i could not lift more weight.

funny article though

Wouldnt it be better to compare WoD's that completely share movements? TSE includes sit ups which obviously is not part of Cindy. For some people (like myself), sit ups are very easy and I can crank out 16 per round in TSE, which inflates my score even with my feeble pullups and push ups.

This could lead to an over inflated "potential" cindy score.

Also, I rather think that in general, bodies of individuals work so differently that it's best not to generalize. Everyone is genetically predisposed to be better at certain tasks and that cannot be factored into any equations. If someone took my (bad) Cindy scores and used it to predict how fast I could do a Michael for example, it would probably be wrong based on how much my running is depending on an inherent genetic advantage.

Check her out!! Sarena's info written up by Robb Wolf today
http://robbwolf.com/?p=62

nice burn.

Martin,

I wouldn't take the formula seriously. If you're just beginning, you're probably going to make very rapid progress. The results may also be dramatically affected by how rested you are before any given WOD.

(Don’t tell anyone else, but the truth is that I just made the formula up because of some birth defect that causes me to think way too much about numbers. Moon has obvious issues in this area as well, although he seems to be dealing with his problems better than I.)

I think it is a bad idea to extrapolate patterns that are true in general to predict the behavior of a specific person.

For example, on the CFT, the average ratio (SP, BS, DL) is (2,4,5), That is if you tell me someone has a 100 lb SP, I would guess he or she has a 200 lb squat and a 250 lb DL. But people vary widely, and no one should feel limited by these rules of thumb.

Sam,

I estimate that the "average" person has a total number of sit-ups during TSE equal to about 5 times their Cindy score. Even if this varies between 4 and 6, most of the variance is accounted for by the b term. (Also see my response to Martin.)

michael
20:18
ab mat situps and supermans plus the wonderful stairs...

645pm class
michael
22:25

Michael
ab mat situps, supermans, plus stairs

22:08

Not bad considering I have not slept at all this week and can barely move from Cindy -ouch.

Thanks Court for fixing my phone tonight!

Michael 26:15 which is a PR for me because I usually suck at the running and Pukie tends to show up afterwards, but since eating a modified paleo-zone I had enough left gas in tank to finish strong. Last time was 34 min!

Thanks Robzilla an the 6:45 class for the push on the last set of back extensions. Trying to go no Pukie in 08...but that's being a bit too optimistic.

21:24 (PR)

Congrats.
A bunch of well under 25 min Michaels. With the stairs, that's really good. Well done everyone.

Sarena, I was reading Robb's blog today and thought that was you. Great results -- keep up the good work and please continue to share your IF/nutritional experience.

I missed Michael on 12/3, but comparing to my 11/17 score, I was about 6 seconds shy of a 4 minute improvement.

Avery was about 3 seconds shy of a 2 minute improvement from 11/17. Way to go, Avery!