CrossFit NYC: The Black Box

Still under the weather, one more day off of work. Im about to go insane as I cant stop coughing...

Hey Gene, do you still have those gymnastic tickets? If so, let me know where I need to pick them up from and ill take them.

March 14 (Two Weeks From Today)
Friday Rest Night Black Box Dinner
7:30 Or when you finish at Black Box
(Juan G Picked the Location)

Johnny Utah's
25 West 51 Street
http://www.johnnyutahs.com/bullriding.html

In so far (4) : Coach P, Hari, Juan G, S2

Who else is in?

I'm in on the rest night dinner. Between that and Mesa Grill the night after, that is going to be a GOOD weekend.

Well, today is my first repeat WOD since being at the Box. Let's see if all those extra squat sets I have been doing actually helped out.

Coach P. - Still feeling the effects of Wednesday's Lunging Buellers and/or Virtual Shoveling. Would it be at all possible for you to carry me to/from the back squat station this evening?

Moon - I think you need to wear Keith's jughead crown to get those types of priveleges.

More seriously though, a question:
In absence of a squat rack, the gym I attend uses one of those machines with the bar on a vertical track (not sure the name of it). What should I be aware of in terms of the difference between this and a free barbell?

Step AWAY from the Smith machine, Dan L. The main difference is that the linear motion of the bar screws with your non linear body.

I'd probably rather do some heavy leg press than heavy Smith machine squats. Anybody have an opinion on which is worse?

Maybe you can sub OHS.

Not to be alarmist, but here's an interesting case involving an accident on a Smith machine.

sci.rutgers.edu/forum/archive/index.php/t-45876.html
forum.bodybuilding.com/showthread.php?t=1000450
www.allbusiness.com/retail-trade/miscellaneous-retail-miscellaneous/4459900-1.html
or google: Bostick + smith machine

Harold Bostick, now a wheelchair bodybuilder, became paralyzed when he had an accident while squatting using a Smith machine. This Smith machine was not equipped with the safety stops, although it's apparently debatable as to how effective they could have been depending on their height.

Dan L
The Smith Machine is the worst piece of exercise equipment ever invented. You are better off doing air squats or holding dumbbells when you squat. No good can come of the Smith Machine.

observe:
http://www.youtube.com/watch?v=1m6vcyQqx_Q&NR=1

Dan L: The difference is barbells are good and smith machines are bad.

Why don't you work your form with a lighter weight - clean it, press it put it behind your neck and do a lot of reps.

Moon: When you weigh 125 and do 2 and 3 a days for 9 days straight MAYBE I'll let you borrow him. But you can't have my princess crown.

;)

Not to be alarmist, but here's an interesting case involving an accident on a Smith machine.

sci.rutgers.edu/forum/archive/index.php/t-45876.html
forum.bodybuilding.com/showthread.php?t=1000450
www.allbusiness.com/retail-trade/miscellaneous-retail-miscellaneous/4459900-1.html
or google: Bostick + smith machine

Harold Bostick, now a wheelchair bodybuilder, became paralyzed when he had an accident while squatting using a Smith machine. This Smith machine was not equipped with the safety stops, although it's apparently debatable as to how effective they could have been depending on their height.

why weren't tommie smith and john carlos on the pics yesterday?

http://www.ligali.org/africanremembrance/2005/gallery/images/tommie_smith_john_carlos.jpg

love that ...

Wonder if I could eat ice cream out of those bacon cups? Im sure early Eskimo man had some version of ice cream so it has to be paleo, right?

My man Chad! Hi five on that classic picture.

Justin get well-we need you alive for Zombie Fitness LIC!

And Moon have Adam carry you-he needs the workout.

Justin, do you want me to bake you up some bacon "waffle" cones for that paleo ice cream?

Sounds good, I will never touch the thing and work on cleans/OHS/Thrusters/SDHP as I have been.

Hari, I'm in for the dinner as well.

Clearly Dustin Carter has surpassed Chuck Norris as the baddest dude on the planet. Awesome!

Surely, Dustin Carter is amazing, an inspiration, and one heck of an athlete.

But, Tyler, let's not get crazy. This IS Chuck Norris you're talking about : )

I put up a workout for tomorrow on CrossFit East Bay that I think most of you will want to do

http://www.crossfiteastbay.com/2008/02/crossfit-east-bay-wod-april-1s.html

180
185
185 some back rounding. I didn't know that was possible with BS
185 felt easier
185 felt MUCH easier.

focused on taking one deep breath and staying tight the last 2 sets. It worked. Felt like I could have done 190 on the last one

Using a Swiss ball for preacher curls seems like a pretty interesting idea (if you actually do curls or preacher curls and if you don't have access to an actual preacher apparatus). I'm guessing that it's done with the cable machine since if you use a free bar, you won't get enough floor clearance and the plates will simply rest on the ground at the bottom of the movement. You also might be able to bounce the bar a little off the ball for assistance if you use the free weight, whereas you might not get that assistance when using the cable bar, given the angle of resistance. However, I think one of the benefits of using a Swiss ball is that rebound. For instance, if you curl 50# and you're struggling to get up to 55#, then using the ball bounce to help you get out of the hole might help you develop the strength to eventually curl 55# in a strict manner.

Thank you Maximus! Finally someone who made a WOD to address our lack of isolation workouts!

Definitely a good way to isoloate those arm muscles. My arms were looking kind of flabby from those pullups, presses, and ring dips. And thank God I will be able to give my core a rest with that nice cushy Swiss ball there. 1 round for time! I'm in :-)

Nice job Allison. Is that a PR?

I remember those crazy Dustin Carter videos someone posted a couple weeks ago. That guy has more drive and heart than I can ever even dream of. The best part of the video that was posted was the brief interview at end, where he says something along the lines of "Feel bad? Heck no, I feel bad for the quads who are stuck in bed. I am out here doing things and living my life." That, and watching him take apart fully limbed competitors, is fucking hardcore.

A CUT AND PASTE OF THE ARTICLE LINK AT THE TOP:

In a strange way, CrossFit is kind of similar to childbirth in that you find yourself in a place of indescribable pain, all the while saying to yourself: “I knew this was going to hurt! What the hell was I thinking? Why did I agree to do this? ARGGGGH! PUSSSSHHHHHHHHH!”)--Lisbeth Darsh, owner/trainer at CrossFit Watertown

This is exciting. I can now tell a woman, yes I do know what child birth feels like!

I'm writing to my congressman for a new Federal Holiday: Mother%#$&*ng Arms Day! Who is with me?

Yeah I posted that Dustin Carter thing a few weeks ago. What an amazing athlete!!

I AM WITH YOU DAN DEF! LET'S MAKE SURE THAT EVERYONE-WHITE PEOPLE, BLACK PEOPLE, ASIAN PEOPLE, JEWISH PEOPLE (see I love you Michelle), even HOMELESS PEOPLE CAN ALL HAVE COCKTAIL ARMS!

It's not a noble as Dr. King's dream but dammit it's a dream.

Homeless is a race now? I should have put that on my college applications.

Kurt: Thanks! It's not really a PR.

My 1RM is 200. But I've never done 3s so I guess it's sort of a PR?

I don't think I hit my max today but I liked that Keith had us pick a weight and stick with it. I've never done it like that. I usually keep going until I fail at least one rep :)

one of my bosses is friends with Tommie Smith. Tommie stayed at his house last week. He signed his book for a client's daughter (apparently a highly ranked high school runner) and wrote "Work with pride and enjoy the pain."

Farckin A.

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

hari
Iam in for dinner
jacinto

I'm playing along at home.

225
225
245
265
275

Still learning how to push my limits when I'm at GloboGym without a spotter.

Hey guys-just wanted to post some good news-
for those of you who have met my son Gideon-(and for those of you who have not-he is the one subbing for the kettlebell in the picture the other day-) I am happy to report that he just made the Chelsea Piers boys competitive gymnastics team-and bypassed the pre team. :)

So Brian and keith-thanks for those extra pushups and whatever other crazy crap you made him do.

Brian-the coach was blown away with his v-sit. :)

Gideon is looking forward to coming in and kicking everyone's butts shortly.

Hari - I'm in for dinner.

Michelle--
you must be one proud (hot) Mama!! F**in awesome!!

I'm in for the dinner Hari

Did y'all happen to catch this quote about Dustin Carter?--

He can do 20 chin-ups with a 40-pound weight attached to his neck.

http://www.youtube.com/watch?v=Wb8bKvHnSDI

I started watching this video thinking this guy won all his matches by outscoring his opponent.... right up to the point he pinned him. Watch the whole video. Very cool.

Think how much better he'd be if he Crossfitted.

225x3
245x3
265x3
290x3
295x3

last time was better

Squats - 205lb 5x3
Weighted Chins - 8kg 5x3
Weighted Pushups
35lb x 8
35lb x 8
35lb x 8
45lb x 7
45lb x 6

Also, did my first "Typewriter" pull-up. Huzza!

135x10
225x5

255x3
265x3
275x3
275x3
285x3

Felt pretty good although legs are still DOMS'ing from Tuesday. Not 100% sure about depth at 285.

95x5
135x3

165x3
175x3
185x3
195x3
195x3 (?depth)

165, 175, 185, 195, 205 (Not deep enough on the last set.)

I did not so heavy back squats yesterday (5x5), so made up "Eva" tonight at the Box.

37:05 (16 kg/jumping pull ups/run around the block)

Did my first high bar back squat which took pressure off my shoulder-thanks Brian D. for the advice.

185x3
185x3
205x3
215x3
220x3 (PR in that this is my front squat max.)

45x5
135x5

225x3
245x3
255x3
265x3
280x3 (PR in the x3 category)

Thanks to all who encouraged that last, neck-straining rep.

And thanks to all who joined in the spontaneous night out on the town! It was a great night all night.