CrossFit NYC: The Black Box

I said PR by 5:50. I meant by 4:50.

Aw, thanks, Keith. (Just FYI, Keith posted this even though it looks like I'm wishing myself a happy birthday. That's because I'd created a draft of the post yesterday with the links and photo.)

See everybody tomorrow! I'm getting ready for 36 reps of something horrible I'm sure...

Happy B-day Allison!!!

And Jeff, Im so glad I held my congratulations... Only 4:50? Weak.

Happy Birthday Allison!!!

Shouldn't it be 36 rounds for time of something horrible?

Happy Birthday Allison!

hey allison-happy bday-i would bake u some cupcakes but -i don't bake.

i cannot believe it is going to be another run at lunch hour. this sucks.

Happy Birthday Allison!

Happy Birthday Allison!

I say it should be 36 shots of A1 steak sauce

Happy Birthday Allison, 36? nah

Happy Birthday Allison!!

Happy anniversary of being born.

Happy B-day Allison!!
Sounds to me like you should come to Payard and celebrate with some tasty desserts.
;)

Happy Birthday Allison!

In which session will the requisite spankings be held?

Happy Birthday!

Happy B-day Allison!!!

In honor of Allison's Birthday I have created a little birthday WOD.

"Sheriff Slowbo"
For time:
Row your age in calories
Squat your bodyweight for your age in reps
Pullups your age in reps
Row your age in calories

Post age, weight and time to comments.

Happy Birthday!

HAPPY BIRTHDAY ALLISON

Merry Christmas!

That B-day WOD sounds fun, now to drop about 30 lbs before I come in and do it... Anybody know how to reverse time yet so I can lower my age as well?

HAPPY B-DAY ALLISON!!!!

Happy Birthday, Allison!

Happy birthday Allison!

STEAK SAUCE!!!!!!!!!
happy birthday allison.
where we goin for drinks?

Happy B-Day Allison!!

allison, happy birthday. enjoy.

happy birthday Allison!

Tyler - you missed the best part!

Number of rounds = Your age / 10 (round up)

Ha! Are you kidding Keith?? That workout would take me less than 4 minutes..

Happy Birthday ..steak sauce?

Great workout Keith and happy brithday A1! Took me 8:23.

I actually do not believe you could do that WOD in under 4 minutes, but perhaps not by much. My quick thought estimate has me believing that you have not factored in the row times although I admit that I could be underestimating your abilities there. Care to wager a dollar?

In any event, as we learned here last week - http://katiesmindlessramblings.blogspot.com/2008/04/crossfit-pulls-cck-block.html - if you actually could do the workout in sub 4, you have not "won" - you have only succeeded in moving the goalposts for the next time. Thus, for example, your next goal should be to complete it in under 3 minutes. I would doubt that even elite CFers like OPT or APT just laugh off Fran because they can do it in just over 2 min.

"Lunging" Micheal

subbed 50 walking lunges for the run.

21:50

Allison was kicking ass when I left...

Happy birthday to my favorite trainer/cupcake blogger!

Row 23 Calories
Squat 125 23 times
23 pull-ups
Row 23 Calories

I'm not sure how long the rows would take but I can't imagine it would take very long. A lot longer than 1 minute to burn 23 calories?

The squats would take me less than 1 minute. I could easily bang those out in one set. 210 is my max and I did 50 95# in around 2:30.

Pull-ups would also take less than 1 minute. One or two sets max.

Maybe I'm overestimating my abilities. I really don't have a good idea of how long the rows would take. Have a guess?

AlisonNYC

how many calories do you get in the rounds on FGB? that would be a pretty accurate real measure for this -- at least the first round would I think.

I'd probably estimate 1.30 for each row Allison.

Can any recommend anything for extreme calf pain while running?

I don't know whether its footware related ( I wear converse to run in...) or running technique. All I know is that since I started doing all the running wod's (including the 10ks, 5ks etc), there hasn't really been a day when my calves haven't been in pain.

Plus, my recent wod's like Nancy and Kelly have been totally slowed down just due to this pain..

Ok so then let's say 1:30 for 2 rows. That would put my time around 5 minutes. What are the times so far? Maybe it's one of those wods that looks easier than it actually is. There are lots of those in CrossFit :)

Sam I know all about extreme calf pain related to running. The cure is rest and then proper running technique.

Happy birthday to my all time favorite female Black Box trainer!!! (and that statement has nothing to do with you being the only one Allison, I promise!)

You actually have to use your current bodyweight. This is a workout where you should meet pukie before you start.

;)

Sam: get new shoes, Chucks are cool and all but running 5k+? Get some racing flats or some of thin-soled casual/running shoes like the puma Saloh. Second, if you're POSEing, remember to pull your leg up rather than push back (this is more of a mental construct than physics, of course) and minimize the up and down bobbing. Landing on the ball of the foot hits the calf, but if they hurt that much you're probably doing something wrong.

ANYC: your second row may be closer to 2' after what basically amounts to a max set of pull-ups and a minute of squats. Brendan apparently finished in 8:23, with more reps and calories. 5:30-6:00 sounds like a reasonable estimate, but the only way to know is to actually do it. ;)

Happy Birthday Allison!!! You kick ass girlfriend!

My recovery is lurching forward. I'm in walking cast now, so no more pistols to get off the toilet and pogo'ing around the apt on one foot. No surgery or pin needed in my foot. w00t.

50 unanchored situps, w/abmat
50 Supermans

3 rounds in 8:57

everything unbroken. This wod is way easier without the 800's. :)

Happy Bday ALlison!!

Happy Birthday, Allison! You make meat taste tangy-er!
Great news, Brett, glad to hear you're healing well.

I was going to do the birthday WOD but I was being offered trades that I felt might not be above board. For example-Justin offered to swithc his age with me as well as his bodyweight. he almost had me. but he really is a lot younger than he looks :)

I did Cindy. bc my calves are not moving so well from nancy. rxd. my second time doing it as rxd. cant remember what i got last time but it was no where near this one which was for sure a pr for me-9 rounds and 1 pullup (plus i made up some crappy pullups at the end which i did not factor in). I was hoping for ten rounds. next time

Allison was blowing through her birthday workout

and Brendan and Greg were doing syncronized med ball situps when I left. shirtless. interesting.

A2
Nobody will care about your muscle-ups anymore if you do the Sheriff SlowBo sub 6.

Jeff
Nobody cares about my muscle-ups in the first place.

Keith
Like I said Keith.. 125. Hater.

13:00 mins on Allison's Bday WOD... 33 years old 235 lbs. 33 reps of 235 lbs really arent that bad if you arent doing it for time. This pretty much sucked the life out of my posterior chain and really killed my second row. You know its bad when the pull-ups are the easy part for me.

10:10. This was not easy. The squats were deceptively evil after doing the rowing! Brendan thanks for the push and the 10,9,8 etc Pushups, pullups, squats, and medicine ball situps (shirtless was done for Michelle's enjoyment)

Happy Birthday Allision. I'd pay money to see this done in than 5 minutes.

Well, see A2, the problem with this WOD for you or I is that we are the youngest in this gym and our BWs are relatively light compared to our 1RM. So this WOD will be much easier for you and I than say Justin. How about you do it as Allison did Rx'd? Make it a challenge for once for you.

26:50

subs
row - 1000m
good mornings

I noticed that Brian which is why I initially said it would be a really easy wod for me

How did Allison do it differently as RX'd?

I'm not going to go out of my way to do this workout even though it seems like a fun one. I'm going to split jerk tomorrow.

"Michael"

22:38 (?)

30 seconds slower than last time I did this in January.

It was really great getting to see everyone tonight. Thanks Court for letting me slip in at the last minute to do the workout!

Happy Birthday Allison, I hope you had as many cupcakes as your little heart desires! In fact have one for me! (make that one a buttercup red velvet one)

Well, her Rx'd would be 36 reps/cals and ~145lbs on the squat. That is what I meant as doing it as Rx'd as if you were her.

So you're saying if I do it I should use her numbers instead of my own?

I'll do that if you use Justins

39:37
True 800 meter runs (not quite sure what that is in one direction yet, but as I knew where 200 meters was, I just did the 400m loop twice. BTW - the mailbox has just been painted, so for reference it is now the dark green mailbox past Havana.)
All back extensions and situps done on GHD for once. Normally I've been too chickenshit....er...just hadn't managed to find myself doing many WO[..what?...fine,] ANY WODs on that thing in the past, but I figured as I am trying to suck less and since I had the opportunity....

Thanks to Erica and Avery for the verbal pushes in stereo!

Mod Squat Mike

95lb back squat x 80
incline sit-ups (25lb plate) x 50
back extensions (25lb plate) x 50

The first round of squats was OK enough, but the sit-ups were particularly hard for me, it felt like my hip flexors did all the work. Then the weighted back extensions just killed my second round of squats. Stopped after 2 rounds, 29:42. Poor showing.