This is Jacinto. We call him "Jacked-cinto" for obvious reasons. He's 68 and in better shape than you or me. He's retiring today and that means he's going to have more time to workout and train people. He's been a shining star and a source of inspiration at our little gym. I think it is safe to say we all want to be like him when we grow up. I just want to take a moment to personally thank Jacinto for being a warrior and a great example of strength and determination to me. Whenever I think I cannot do a workout, I just watch Jacinto and remember he's 30 years older than me, he's jacked and he always smiles. Then I force myself to smile, try my hardest and get my workout done. Let us all take this opportunity to congratulate Jacinto and wish him the best.

Happy Halloween!

Wednesday 071031

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Pukie The Pumpkin

Most of you have asked for more WOD classes in the evenings. To accommodate your wishes, we are going to shorten the classes to 45 minutes. This new schedule will go into effect next Monday, November 5.

Here is how it will work:

Mon & Fri
6:00-6:45 WOD
6:45-7:30 WOD
7:30-8:15 Elem
8:15-9:00 Elem (Mon only, No late class on Friday)

Tue & Thu
6:00-6:45 Elem
6:45-7:30 WOD
7:30-8:15 WOD
8:15-9:00 WOD

Wed
6:00-6:45 Beg
6:45-7:30 WOD
7:30-8:15 WOD
8:15-9:00 Elem

In order to maintain order and get everyone in and out on time, please try to come on time, get changed and be ready to go at the start time. We will start doing lead warmups to speed things up and run the workouts as fast as possible. WORKOUTS WILL BE CAPPED AND MODIFIED. In order to get everybody in and out we will cap the workouts as necessary to get everyone in and out. That means if we are doing Fran, you will only get 10 minutes. You must choose to lower the weight so you can perform it faster or only do what you can in 10 minutes. Also some workouts will have to be modified, for example we will not be doing Linda but will come up with some other painful workout that involves similar movements but can be done faster and with less equipment. I think we will be more effective and be able to get more people fit faster.

I expect you will all have some complaints about this so please feel free to discuss this with the same fervor you discuss everything else.

Also note that the Tuesday & Thursday 6pm and the Monday & Wednesday 8:15 Elements are sold out! Monday & Friday at the new time of 7:30 still has openings. Please sign up fast. Since we have shortened the elements to a mere 45 minutes and because of the impending holidays, we are extending November Elements to 6 weeks: 3 weeks before Thanksgiving and 3 weeks after. They are still only $300. These are the last Elements for 2007! Hurry!

Hey kids;
the Elements classes for this month ended last week, so there will be extra WOD classes this week in their place.
Anywhere in the schedule you see an Elements class just insert a WOD...beginners classes as usual.
Elements class starts on November 5th, coinciding with the new evening class schedule. More details to follow.

Warning: Videos contain "Greek", "Snatch" and "Jerk".

Stop acting like this.

Check your netiquette.

Monday 071029

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I hope all this animosity leads to some fierce competition and high scores.

If these two can learn to love each other, why can't we?

Sunday 071028

Compare to 070801.

The Viking Disco Queen asks Is It All About The Snatch?

The Double Knee Bend

World Series Science

I like 'em Fat & Jolly!

"Back Squat Geometry", Mark Rippetoe, November CrossFit Journal Preview - video [wmv] [mov]

Saturday 071027

Take each clean from the ground and catch in a squat.

Check out MultiLevelMoves

Aeon Flux

Friday 071026
Skill of the day: Two Handed Turkish Get Up. Try 10 reps with the heaviest pair of kettlebells you can handle.
As Many Rounds as You Can in 20 minutes of:
5 Knees To Elbows
10 1-arm, Contra-lateral, Split Jerks
15 Kettlebell Swings

Men use 24kg, women use 16kg Kettlebell.
Post rounds completed to comments.

More Thoughts On Shoes

Worst person In the World can bench/squat/leg press over 1,200 lbs.

Thursday 071025

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AllisonNYC Interview - video [wmv] [mov].

"Experts" Sound Off on Grunting.

Lies In The Gym

They're here! Women's tank tops in medium and large, men's t-shirt shirts in S, M, L, and XL. Get some!

Accessorize your t-shirt with an 88 pounder.

Pullups come much easier when you're wearing one of these:

There's a reason why the shirt says "Hostile Workout Environment"...

And since turnabout is fair play...equal-opportunity harassment:

Abstract:
Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.
Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K.

Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan.

This study consists of two training experiments using a mechanically braked cycle ergometer. First, the effect of 6 wk of moderate-intensity endurance training (intensity: 70% of maximal oxygen uptake (VO2max), 60 min.d-1, 5 d.wk-1) on the anaerobic capacity (the maximal accumulated oxygen deficit) and VO2max was evaluated. After the training, the anaerobic capacity did not increase significantly (P > 0.10), while VO2max increased from 53 +/- 5 ml.kg-1 min-1 to 58 +/- 3 ml.kg-1.min-1 (P < 0.01) (mean +/- SD). Second, to quantify the effect of high-intensity intermittent training on energy release, seven subjects performed an intermittent training exercise 5 d.wk-1 for 6 wk. The exhaustive intermittent training consisted of seven to eight sets of 20-s exercise at an intensity of about 170% of VO2max with a 10-s rest between each bout. After the training period, VO2max increased by 7 ml.kg-1.min-1, while the anaerobic capacity increased by 28%. In conclusion, this study showed that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.

PMID: 8897392 [PubMed - indexed for MEDLINE]

Wednesday 071024

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When I was growing up, my favorite show was The Super Friends. It is hard to find a show that bad on tv nowadays, but back then that was good tv. I do not know what about the bad plotlines that focused on the often far fetched schemes of various mad scientists and aliens drew me in and kept me riveted. All I know is that after being in the presence of real superheroes, the kind from tv cartoons do not compare.

We are modifying today's workout since bench pressing does not fly in our space.
Tuesday 071023

Post reps for both exercises in all rounds.

Kaizen is Japanese term that means continuous improvement. The Daffodil Principle shows that slow continuous improvements can pay off over time.

It has been less than a year since we opened the doors at The Black Box. And in that short time we have built a very impressive community of people that are committed to getting fit. In a short time we will be moving to a newer and bigger facility and our family will continue to grow. With a bigger space comes bigger responsibility. So now would be a great time to get some feedback from you, our loyal members.

We would be pleased if you would take the time to answer the following questions:

On a scale of 1 to 10, how would you rate the quality of our services for the past year?

If you answered less than 10, what would you have us do to make it a 10?

Please be thoughtful and constructive. We appreciate your feedback and thoughts. If you have personal comments that you do not want to share on the blog, please send them directly to info@crossfitnyc.com or to the individual trainer concerned. We are committed to giving you the best gym experience you will ever have. Please let us know where we can continue make improvements in the quality of our services.

Monday 071022
5 rounds for time
5 Muscle Ups (or 15 pullups/dips)
20 Overhead Walking Lunges, 2x16kg

Post survey responses and times to comments

Sunday 071021

Post time to comments.

You want a healthy lower back? Stop stretching it!

Tooth Troubles Could Raise Dementia Risk.

Is Alzheimer's a Form of Diabetes?

Saturday 071020
"CrossFit Total"

Compare to 070901.

All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique-dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary. In a meet situation, the lack of spotters for two of the lifts speeds the progress of the meet and reduces personnel requirements. The lack of expensive personal equipment reduces the investment necessary for participation. But most importantly, the CrossFit Total more accurately reflects the level of functional strength available to an athlete than any other test available.--Mark Rippetoe, "The CrossFit Total," Dec. '06 CF Journal

For the second time this week, headquarters has posted a 10k run. That means that we'll be doing some fun indoor activities today at The Box. Here is what that will look like:

Friday 071019
For time:
50 Back Squats, 135#m/95#w
15 laps Waiter Walk, 2x24kgm/2x16kgw

Post time to comments.

THE IMPORTANCE OF JOURNALING

Everybody should invest in a notebook and write in it everyday. There are many, many reasons to keep a journal. It is a great tool in the organization of thoughts and ideas. It is an invaluable tool in charting your progress in life. For the athlete, a journal is a necessity and should be in your gym bag along with your shoes, towel and other workout gear. I have long neglected the religious journaling of my workouts and other important details of my life and have paid the price. I have forgotten so much of what I have learned over the years. Furthermore, I have many achievements and accomplishments that have gone unjournaled and have thus faded into distant memories. It is unfortunate, but it is not too late. Since opening The Box, I have kept much better records of my workouts and have, as a result, made much better progress in the last 9 months than I can ever remember.

We encourage you to post your scores on the board, but that simply isn't enough. You need to keep a copy with you. You should record what you did during your whole workout: warmup, workout, cool down, scores, times and weights. You should record your impressions of your workout. If you felt good or bad or injured or energized. You should record strategies that worked and did not work. Thoughts and ideas on how to improve your performance between workouts or to improve on your performance on a specific workout. If you learned some great detail that improved your form or time, you should write that down so you do not forget.

There is no limit to what you can write about in your journal. The important thing is that you write in it consistently and refer back to it to see your progress. If you are working on a goal (and you all should have a goal) like pullups for example, then you should state your goal in your journal. Outline your plan and then record the steps you are taking to fulfill your goal. Perhaps you read a good article on improving your pullups and are trying to follow the program. You can cut it out and tape it into your journal or write down the details in your journal and then see if day by day, week by week, you are following the program. Not all programs are one-size-fits-all and so if you are not finding success you can analyze where it might be going wrong and thus make some adjustments.

Remember it is your journal and you should feel free to write in it, personalize it, make it as interesting and enjoyable and user friendly as possible. Many people tape inspiring pictures in their journals of six-pack abs that they want to have or inspiring athletes that they idolize. Here is one tip that I find works really well. Use two pages that face each other and track your workouts in columns going across so that you can fit several weeks of workouts on those two pages. Having several weeks worth of work staring you in the face makes it easy to look at your recent progress. This is especially true if you are working a progressive goal like those pullups. You can see from left to right how many pullups and other assistance exercises you did for those weeks and quickly see if you are progressing. If you are doing a max reps test every saturday, then you might have 4 weeks of tests on those pages staring at you and thus you can see if the program was working that month.

I repeat there are no limits. I haven't even touched on food journaling. If you are zoning, it is a must that your write down everything you eat. Charting your fuel and performance will allow you to really see how everything works together. Getting really personal is also good because you can see how your emotions effect your diet and exercise. If you are a good journaler, you might notice patterns that help or hinder your performance. You might notice that every time your boss gives you a new assignment, you eat a pint of Ben & Jerry's and you don't workout for 3 or 4 days. You might notice that every time overhead squats are posted in the WOD, you come down with a cold. Hmmm...interesting.

Get writing, people!

Andrew


Chris from Sweden

Adam gives the workout two thumbs down!

Training, especially in CrossFit, can be fun if you allow yourself to occasionally try new and different things. We do lots of the same movements over and over again, but those movements build a foundation that allows us to try new movements with greater confidence. With that in mind, I wanted to throw some moves into the mix that we haven't done in a while or perhaps at all. This mornings class did 3 rounds of 3 minutes each: Steering Wheel Twists, Barbell Punches and Farmer's Walks. I will leave it up to Allison and Mike to decide what to throw at you guys for lunch and evening class. I hope they come up with something different and creative.

For Inspiration:

Want strong bones? Get off your bike!

Forty isn't too old.

This is what determination looks like:

My personal computer is getting some much needed help, so posting of the WODs will be done in the mornings for the time being.

What a crazy week it's been. It feels like we've been putting everyone through Fran this week. Saturday morning we ran a bunch of people through it. Then the Elements classes were all over it the past two days. So if you've already done it this week, we'll come up with something else for you. If, somehow, you've missed out on Fran, then it's a must that you come in.

Yesterday was a fun day because every group got a different workout. If you were here last night for Coach P's class you got treated to a special slice of hell.

I went to see Blade Runner with Court last night at the Ziegfeld. I highly recommend it and it's only going to be there for another day. So after you've done Fran try to go catch Blade Runner on the big screen.

BTW - In an effort to reduce the spam that plagues our blog. I am trying to disable the comments after one or two days. So posting should be done on the most recent comments section. If you happen upon an old post and notice that it has been overrun with spam or that it is still accepting comments, please bring it to my attention so I can go in and clean it up and disable the comments. Thanks for your help.

Wednesday 071017

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Avery

Hari

as Rx'd

Kurt

Kurt

Sarena

Post Script - Some of you might have noticed that it is getting crowded in our little Box. You might have also noticed we do not have showers. We are looking at new spaces that will remedy both those problems and improve the quality of our lives in many other regards. To that end, we are going to be undertaking some fund-raising initiatives in the next few months. That's right: a Paleo Bake Sale and Shower Power fundraiser is coming soon.

Tuesday 071016
Since the official WOD is a 10K Run, I will have to come up with something fun to entertain you all with tomorrow. Be prepared.

"Cherry Garcia and the End of Socialized Medicine" by Peter W. Huber

Interesting study on stretching

Another must have book
Infinite Intensity by Ross Enamait

Here are some pics for you.

Genghis Juan

Dog Squat

Helping hands

Oh no, there goes Tokyo! Go go, Robzilla!

Selvin

Get Some!

Semper Fi!

Barbell Get Ups

Sophie

Swinging

"The greatest freedom is to believe in yourself." Britney Spears' new fragrance believe

Is that really her body?

Perhaps Britney should try A Year of Living Biblically.

Hari Singh Interview Part 2

Rock Paper Scissors Championships

Yummy Seoul Food

Hooray! We're in 42nd place!

"Tabata My Job" by Joshua "The Ant" Newman

Monday 071015

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Thanks to Dan Def for the props!

What's more fun than CrossFit? CrossFit with guns!

TJ Cooper of CrossFit East.

The "arms" race

"Ask Your Doctor If Getting Off Your Ass Is Right For You" by Lou Schuler

Running Efficiency

Saturday 071013

Post round completed to comments.

Attention & Reminder, Black Box members: as you may remember, we had a very successful KB seminar with Steve Cotter back in May. Steve will be having an extended KB and bodyweight conditioning seminar this Saturday from 10am-4pm in Brooklyn. What type of bodyweight conditioning you ask? Take a look at this video below to see some of his Internal Martial Arts (IMA) exercises, called "Fu Fhu Gong" or "Lying Tiger" (my apologies for the poor audio).

As a favor to the Black Box, all active members of CrossFit NYC will receive a discount of $100 off the seminar price of $350; so only $250 for us. So when you see Steve, be sure to say "Thanks."

Sign up at CrossFit NYC in order to be included on the discount list.

"If you are talking about sport, that is one thing. But when you are talking about combat--as it is--well then, baby, you'd better train every part of your body." Bruce Lee

Ed Zercher

He didn't need a ROM or any fancy machines to get in shape.

Friday 071012

Post time to comments.

Compare to 070816.

LT. Michael Murphy receives the medal of honor.

"To derive power from a ritual it must, in some way, stand apart from our ordinary lives. It is not uncommon for us to have so much of our energy and attention directed towards our daily routines and our goals that our focus becomes narrowed. We may even have become preoccupied with our doubts, our fears, or our pain. These things can isolate us. We may lose connection with the rhythm in our lives and the passage that we share as human beings on the planet. This is what the existential philosopher Martin Heidegger called a state of 'forgetfulness of being.'" Renee Beck and Sydney Metrick The Art of Ritual

Thursday 071011

Compare to 070727.

You should buy this book! Seriously.
Lift With Your Head by Chip Conrad

Excerpt from the forward:
"And so Chip gives us a guide to physical culture. It's an antidote to the poison of plastic bodies; a sorbet for the palate that is tired of the artificial taste of sport supplements and spokesmodels. Physical culture is one part science, one part art, and one part something more intangible--call it joy, passion, poetry of movement, the smell of iron in the morning, whatever you prefer. It's whatever hauls us out of bed at oh-dark-thirty to wake up the muscles with a round of kettlebell swings, makes us grin through the pain of exertion, makes us cheer for other lifters, or finds us wrapping our fingers around a barbell to enjoy its solidity, to anchor ourselves.

Am I a lifter? Yes, I am. Are you?" Krista Scott-Dixon

Some pics from morning and lunchtime classes doing "Linda":

Wednesday 071010

Post time to comments

15 Ridiculously Useful Websites
http://www.webupon.com/Web-Talk/15-Ridiculously-Useful-Websites.50487

Diet and Fat

Photos from Robzilla's birthday workout.
Allison jumping rope

Sunny with the band

Marisela eating an egg

Kevin doing pullups with his eyes closed

Robzilla gets some (pullups)

Vasily of CF Atlanta kicking ass

Laura from Virginia

Tarzan

In honor of Rob's 25th Birthday I offer the following workout.

Tuesday 071009

Post time and birthday wishes to comments.

Happy Birthday, Rob!

Monday 071008

Compare to 070717.

"The Sloshing Pillar of Pain" by Dan John

"Muscle On A Budget" by Kevin Larrabee

Death & Havoc in Chicago

Girls Soccer is Dangerous

Court's actual words were, "You want me to do how many handstand pushups?" But seriously folks, keep trying to come up with a good caption for that photo. Perhaps spending some time upside down will help get the creative juices flowing.

Sunday 071007

Compare to 070818.

Photo Caption Contest. Come up with the best caption for this photo and win a beer. (Don't be mean.)

WOD 071006

Like "Fight Gone Bad" you spend one minute at each station. After three minutes you take one minute rest. Each rep is a point. Your score is your total number of points.

PAIN

Post time to comments.
The women came out this morning to Get Some!!!


Ceren is visiting from Hyperfit.

Kristina

Lauren

Ronnit

Holly

"Greasing The Groove For Strength" by Pavel Tsatsouline is required reading.

Also, welcome back Sunny and Jamal, who both were at today's lunchtime class!

Thursday 071004

Post loads to comments.

Do these pants make my butt look big?

Another satisfied customer.

I thought Self Myofascial Release was something totally different.

Wednesday 071003

Post time to comments.

Tonight was the first class for the Tuesday/Thursday Elements group, and Keith (with assistance from Rob and Jacinto) got everyone off to a great start. Say hello to Matt, Chris, Keith F., Joe, Dexter, Brad, Jonathan, Kurt and Andrew! (Also say hello to Howard, Erik, and Leonid of the Monday/Friday Elements.)

Squatastic!

The first of many, many pullups.

Ab-Mat Situps.

Tabata madness.

If you were in class (whether Monday/Friday or Tuesday/Thursday) and are reading this post, please be sure to leave a comment as to what you thought of the first class. And if you're thinking of doing November Elements, be sure to do some free Beginners' Classes (Wednesdays at 6pm, Saturdays at 10am) to get a taste of what The Black Box has to offer. Get some!

Brian Oldfield

Now that's a caber!

Read more about him here
See videos

Sweaty MEDICINE balls, that is. Let the torture begin.

2 20#s, 2 10#s, 4 6#s:

Tuesday 071002
21, 18, 15, 12, 9, 6, 3 reps of
Kettlebell Swings
Push Presses
For time.

Post experiences to comments.

The Thorax: the forgotten link in human motion.

Now that's what I call a squat!

Four-time Olympic gold medalist Al Oerter dies at 71.

FORT MYERS, Fla. (AP) — Al Oerter, the discus great who won gold medals in four straight Olympics to become one of track and field's biggest stars in the 1950s and '60s, died Monday. He was 71.

Oerter died of heart failure at a hospital near his Fort Myers Beach home, wife Cathy Oerter said. He dealt with high blood pressure since he was young and struggled with heart problems, she said.

Oerter won gold medals in 1956, 1960, 1964 and 1968. Oerter and Carl Lewis are the only track and field stars to capture the same event in four consecutive Olympics. Oerter, however, is the only one to set an Olympic record in each of his victories.

Born in New York City, Oerter was 6-foot-4 and once competed at nearly 300 pounds. He dispensed with coaching and conventional training methods, molding himself into a fierce competitor who performed his best when the stakes were highest.

In Melbourne in 1956, Oerter threw 184 feet, 11 inches on his first toss and watched in amazement when nobody else, including teammate and world-record holder Fortune Gordien, came close to beating him. He came from behind to win again in Rome, and overcame torn rib cartilage and other injuries to make it three in a row at the Tokyo Games in 1964.

Later in life, Oerter discovered a new passion and took up abstract painting.

Oerter maintained his Olympic ties through Art of the Olympians, a program he founded to give him and other former Olympians who have taken up art to showcase their work.

Read more about Oerter here.