CrossFit NYC: The Black Box

Rest Day Friday Night Dinner:

Have we decided on a spot yet? I'm up for Italian. (Of course, I could also go for Korean BBQ if anybody is in the mood.)

Hari, Edgar won't be able to make it. It'll just be me.

And, while we're on the topic of food....

Does anybody have any good sources (online, brick&mortar, or Greenmarket) for grassfed beef?

Nice of HQ to post Speal and OPT's WOD. Seriously. What is the WOD for the rest of us?

Hmmm.... so today's workout is Fran, but use a towel for the pull ups and more weight on the thrusters.

Good news is it will be my best time ever for this workout.

(This) Friday Night
Black Box Friday Rest Day Dinner
(Note Changed Hour and Location)

Ennio and Michael
539 LaGuardia Place
8:00 PM (or when you finish at Black Box)

http://lighthousenews.us/restaurants/ennioandmichael/index.html

In so far (12): Andrew, Brian D, Carlos, Coach P, Hari, Jacinto, Juan G, Keith, Kurt, Robzilla, S2, Xuan Mai

Anyone else?

So I'm thinking to scale the rope ascents to x4 towel pullups, so 12x4 towel pullups, 9x4, 6x4...Anyone doe this yet?

Allison Boj, Yvonne is trying to get a hold you about tonight.

is it really 4 towel pull-ups per rope-climb? That's seriously sinister stuff.

Hari,

I'll most likely be late.

sam what would make you think that?

actually it's 15 towel pull-ups per rope climb

Sam it's usually 15 rope pullups per one 15' rope ascent, but...405 towel pullups is too many.

Wow this is what reading one's own obituary must be like.

That's 405 total towel pull ups. Don't forget to do them see-saw style!

Hey Hari, count Leslie and I in for this Friday...

And anyone know of any apartments in the Astoria/LIC area? After seeing the broken beer bottle in our lobby this am its time to find a new place.

Jack Bauer: That's a sweet comment considering the reason for this named workout.

I'll certainly be scaling this one for all of you folks attending the evening classes - Brett's suggestion of 4x sounds about right.

In my general experience, a single rope climb - even one without using feet (the preferred, speedier method) - is an order of magnitude easier than 15 towel pullups, in part because the necessary range of motion is so much greater with the towel pullups (which go from full extension to full head-above-bar flexion) than with the rope climbs (which actually only require about a foot of pulling distance from each extension to place the next extended hand above).

Hari, I won't be able to make it on Friday. Sorry about the false positive.

Yeah, I really skimmed over the number of rope ascents in my previous comment. 405 is crazy.

405 towel pullups is a workout in and of itself Kurt! That's grip failure within 3 minutes.

AllisonNYC-my comment was inadvertently ironic it seems.

FYI, for the morning class Jacinto had everyone do 21-15-9 on the towel pullups.

I'm teaching lunchtime class and I can promise you I won't make anyone do a total of 405 towel pullups. (But people are welcome to do more than 45 total, too.)

We'll figure it out.

Justin, a glass bottle? Come on! I hear Queensbridge is nice-good safe Christian neighborhood. And you'll need all your Crossfit skills to get in and out of your apt daily. You'll never need a rest day again.

Justin: You can always do what Jeff does to keep the crazies away....

Pee On Yourself.

Right Jeff???

405 is the new 150.

For what it's worth, I've seen (and buy into) the argument that jumping pull-ups make sense, since legs can be incorporated into an actual rope climb.

I intend to try 180, 135, 90 jumping pull-ups.

Why's my name there?
I never said anything about how peeing on oneself magically cleans up broken beer bottles.

Xuan Mai - grassfed meat:
Staubitz market in Carroll Gardens on Court St is good.
Probably the butcher ottomanelli's in the west village.

Union Square Market: Hawthorne Valley Farm

online: www.heritagefoodsusa.com
www.sustainabletable.org

Hari, I agree with your sub and will probably try that myself.

Although it sounds hideous..

free shipping on grass fed beef
http://www.americangrassfedbeef.com/index.asp

hari, you doing jumping Towel, or jumping Bar?

405 jumping pull ups
Hari
Sam

Anybody else hopping aboard the Rhabdo Express?

Hmmm... I may do the jumping pull-ups but I would assume its jumping towel pull-ups.

Peeing on myself. Hadn't thought of that, but penciling that one in next time we do 400 meter sprints.

The 5K run yesterday was fun. This is just sadistic...though I guess that's the point/fun of it.

I'm just skimming comments here, but I don't understand why we need to pee on Jeff. I mean, I'll do it, but I'd like to know why. Seems so 2004... http://www.youtube.com/watch?v=FmBRBUZ7UWc

at least jeff will have a lot of towels to clean himself off after all the pee.

for my sub i am going to offer to wash everyone's towels that they have sitting in their laundry. bring em in guys.

but not the ones jeff used. jeff u r on ur own

A cut and paste from HQ:

Tom was a Crossfitter through and through. He loved the challenge it presented to him, everyday was something new. He was the reason many other Frogmen got into it. He was an accomplished climber hence all the ascents in his workout. Tom had grown tired of the various "O" courses at work. Crossfit provided him with the next level of intensity he sought. Our kids have his genes (thank goodness) our daughter is 4 and she has awesome form when it comes to push ups, our son who is 7 scurries up the climbing ropes in our back yard. Tom served his country for 18 1/2 years, as a SEAL, with honor, with courage and with many other brave souls. Keep them in your thoughts and prayers. THANK YOU FOR HONORING TOM THIS WAY!!!!!! Tom was "All in, All the Time!!! Be All in to your Crossfit All the Time!!!

Christina Valentine

Comment #155 - Posted by: Christina Valentine at March 12, 2008 10:09 AM

Brett_NYC,

Jumping towel pull-ups.

Ok, I'm in too.

Im in for jumping towell pull-ups as well, and it will be a miracle if I can keep track and count that high.

I'm all in

how about jumping towel pull ups but double the reps? When you do rope climbs you get to use your legs.

I should of read the comments begore posting one huh. sounds redundant

Moon, just keep that thing away from me.

Justin, you only have to count to 180 at most. Then you can rest your counting skills while doing the 115lbs thrusters.

"All in All the Time" if ever there was a slogan worth putting on a T-shirt. Rest in peace Tommy V.
-Good post Dan Def

That's a whole lot o' jumping!

titus
Are you proposing 810 jumping towel pull ups?

Hari,

Plans changed and I won't be able to make it on Friday. Please make note and I apologize for the inconveinence.

After Lynne and Trevor on consecutive days, my upper body is toast. On the other hand, I'll be playing soccer later tonight. So I think I'll be going for non-jumping pull-ups of some sort.

I think I can picture Speal's set-up in my head, and I'm liking it. I think I can also picture my time, and it's twice as long.

******
Bwt: 134

I tried to rig up some kind of goofy ring to bar to top of smith machine contraption. I don't even know why I'm trying to explain it, but here was the workout.

115lb. thruster 21 reps
15 ring pull up to pull up bar to top of rack pull up
115lb. thruster 15 reps
12 of the ring bar rack thing
115lb. thruster
9 of the ring bar rack thing

Time: 15:49

Felt out of it today without being able to do it as rx'd with a rope
Comment #145 - Posted by: Speal at March 12, 2008 9:36 AM

I believe we also have a rope at the Box, so one could sub 2 or 3 climbs per rx'd ascent.

Also check out the Rob Miller demo (linked in comments somewhere). The 15x sub is for "see-saw" towel pullups, whatever that means (can't see the vid from here).

http://board.crossfit.com/showpost.php?p=272352&postcount=98

So, anyone registered yet or planning on participating? I remember A2 saying she was going. Anybody else?

The seesaw pullup is basically this:

Hang from the towel with each grasping an end of the towel.

WIth one hand pull down on the towel and at the same time let your other hand rise up until it has reached the bar.

Then, pull down on the top hand and let your bottom hand rise up to the bar.

Rinse and repeat

Imagine the way you dry your back with a towel.. like that.

180 pull ups thats just staright belligerent. 54 pull ups total. double the 12 the 9 and the 6.

19:20
95lb thrusters 21/15/9.
4:1 chin-ups 48/36/24 <-the first 10 or so were towel chins then my hands gave out and I switched to the bar.

Some people will do anything to avoid doing squats...
http://www.newsvine.com/_news/2008/03/12/1361304-sheriff-woman-sat-on-toilet-for-2-years

Oh and since no one responded, I'll ask again.

Anybody wanna do the "300 reps" workout for Fridays WOD?

25x Pull-ups
50x Deadlift @ 135lbs
50x Push-ups
50x Box Jump @ 24" box
50x Floor Wiper @ 135lbs
50x KB Clean and Press @ 36lbs (KB must touch floor between reps)
25x Pull-ups

Yes, No, Maybe?

Xuan Mai,

I live down the street from Staubitz market, if you need anything from there i can pick it up for you, just let me know. I'm also a park slope food coop member which is the best market i've ever been to, just let me know. (just dont tell the coop thugs)

we have a widget on the CFSBK site for sustainable table which can help you locate clean food based on your area code.

best,

15:37

Subbed jumping pullups as 180-135-90
Thrusters at 115lb

35:15 Sub (180, 135, 90) Jumping Towel Pull-ups

16:36

subs:

95lb
24,18,12(rope pull ups)

22:04 Jumping towel pushups (180,135,90) sub 82lb thrusters. Weird workout to do.

24:01 Jumping towel pull-ups (180-135-90) 115 lbs... The thrusters werent as bad as I thought they were going to be.

greg what is a jumping towel pushup? :) is that a sub for ur shoulder?

13:58 or something close to it. sub 95# and 2:1 rope pulls. Those thrusters were intense. Of course, now I have a taste of how tough regulation fran will be as I had never done 95# thrusters before.

115 pound Thruster, x21
rope pullups, x24

115 pound Thruster, x15
rope pullups, x18

115 pound Thruster, x9
15 ft Rope Climb, x12

18:21

12kg kettlebell thrusters
and jumping pullups(36,27,18)

5:53