Welcome Back!

To a great extent, the health problems experienced by the members of the ridiculous culture in which we live are self-inflicted. They are result of the reluctance of the bulk of the population to do anything that is either physically hard or something that they don‚Äôt want to do. People seem to have acquired the idea that they have the inalienable right to stroll through life without having sweated, picked up anything heavy, worked hard, or eaten less than they wanted at every meal. This approach is, of course, wrong. And it has resulted in a lot of expensive, unattractive, and entirely preventable problems amongst people who seem puzzled about why things aren‚Äôt going well.–Mark Rippetoe, CF Journal, Nov. 07
Let’s welcome back Keith from Las Vegas!
Tuesday 071106
Back Squat 1-1-1-1-1-1-1 reps
Post loads to comments.


  • Hari

    Monday WOD:
    5:59 + Rest (1:28, 1:29, 1:30, 1:32)

  • juan gonzalez

    is that what they meant by, and the meek shall inherit the earth??
    anyway. this video kicks ass can we do this.

  • jay h

    That video is brutal… talk about draining glycogen stores.

  • Adam

    Juan, that Workout looks AMAZING!! I really want to do it now.
    Check this one out. Yet another reason to get more women at the box.

  • I’m back!
    See you at The Box later.

  • mc

    doesn’t that workout look ridiculously easier without stairs???

  • xuan mai

    Today’s Morning Wod:
    Start time 5:45 am
    Commute from Outer Reaches of Brooklyn (this includes a long, several avenue walk in the rain to the train) – 1 Hour, 10 Minutes
    Waiting in the Rain outside – 20 Minutes
    Waiting in the lobby of the building – 5 minutes
    Finally, at 7:20 am, I just threw in the towel.
    There were three other Crossfitters waiting with me in the rain. So, it made the wait a little less lonely but no less aggravating.
    Did I miss it when you guys said that morning Tuesday class was canceled?

  • justin

    I didnt realize they repeated the workout after 2 mins… So yeah, when are we doing that?

  • Brett_nyc

    cfwu x 2
    Subbed OHS, legs were feeling beat after hockey sunday, then the sprints yesterday
    205×1 PR
    Old PR 165lb, probably had another 10-15lbs in me but lowering the load back down to my shoulders was getting very dicey. Gotta do this at the Box next time.

  • I called Josh yesterday to have him cover because I realized that even though I would get in by 7 there was no way I would be able to turn around and go right back out to work. I’m heading into the gym now. My apologies to everyone.

  • Brett_nyc

    I finally watched the vid from yesterday. Greg A doing 100 pullups is 3:21 is probably the scariest thing I’ve ever seen. Ever.

  • P$

    Back squats
    1×235(old PR)
    1×250 (PR)
    1×250 (PR)
    3 rounds of 10-12 reps with no rest of:
    Back extensions 0# arms overhead
    Leg extensions 140#
    Single leg standing leg curls 50#

  • Jack Bauer

    I can’t believe I am going on record on saying this, but welcome back Keith!
    Can I sub OHS instead of back squats? I don’t think we get enough practice doing them, and I’d like to how strong I am, or am not, with that.

  • No, *my* apologies to everyone. I reset my alarm back to its normal time yesterday, then forgot to set it early again after I spoke to Keith.
    So, in short, I’m an asshole and slept straight through.
    I suck I suck I suck and am profusely apologetic.

  • AllisonNYC

    I’m going to do the video WOD instead of back squats. I squat everytime I go to LBH.
    Thinking about using 95 instead of 85 to make up for doing Nasty girls with 85 instead of 95. Will sub 50 high knee jump ropes for the run.

  • Ewen

    I’d be interested in working on my OHS as well, but is it reasonable to go heavy on those with our floor/ceiling issues? I foresee some heavy droppage if people really go for their 1RM.
    On a different note, any updates on the Superhero Fran video? Here are some pics taken by Claire on that fateful day: http://www.flickr.com/photos/14267794@N03/sets/72157602961394305/show/
    There’s also a slideshow/video but I wouldn’t want to undercut the upcoming release of our feature debut. I’ll post it on Youtube when the time comes.

  • Claire, thanks for taking such great pics. Ewen, thanks for posting the link to them.
    Can you say “Smarmy Film Director”?:
    I love it.

  • This photo is the only advertisement our gym needs:

  • jay h

    This is a little off topic, but a great video of a heavy snatch:

  • Holly

    Hey, wanted to share the great workout from the 7a class. It was a 20 minute walk in the rain, standing and waiting for another 20 minutes….in the rain. And then walking home. In the rain. 1 round. I think it’s called “JOSH”…

  • Moon

    When it comes to watching clips of lifting extremely heavy weights, this is still my fav: http://www.youtube.com/watch?v=LrCGYtFAQ2U

  • Moon

    I suggest that the penalty for an instructor being late is 1 burpee per minute per person waiting. However I only endorse this policy if it is not applied towards Black Box members as well. Screw the gander.

  • marisela

    everyone say congrats to tyler who got engaged this past weekend!
    congratulations tlyer, you’re the man now, dog!

  • Brett_nyc

    CONGRATS Keith!

  • Hari

    Congratulations, Keith!

  • marisela

    155, 165, 167, 169, 170 (didn’t touch the ball), 170 (f), 170 (f)
    tyler gave me a pep talk afterward that will help me get 170 next time.
    this was my first time doing heavy back squats due to my funky quad pain which is gone :)!!!
    lets go for a pr next time 🙂

  • Thanks everybody. I was going to post something about it but Marisela beat me to it. Yes, it’s true I’m engaged. w00t!

  • Jack Bauer

    Congrats Keith! We got to go celebrate and I happen to know just the place-fine establishment in Yonkers known as Sue’s! Holla!

  • Robzilla

    Congratulations to both you and Erin, Keith!

  • sam

    hey hey,
    congrats Keith!
    My shoulder seems like it’s finally better again so ill be doing my first WoD tonight in 10 days..
    Looking forward to getting into it again..

  • michelle

    Keith that is such great news! finally ! 🙂
    Tell erin i say congrats! looking forward to seeing that big ol rock!
    i guess my message to u in vegas about the pullups was just a wee bit ridiculous then..!

  • Ewen

    Congratulations Mr Durden!

  • juan g.

    175, 185, 215, 225, 235, 235, 240f

  • Congratulations Tyler!

  • Did yesterday’s KB WOD today (2 min on, 2 min rest 4 times):
    65, 65, 57, 55
    Felt good to be moving again. Knee feels a lot better today, but foot’s gonna take awhile. The DOMS really has set in, though.

  • jacinto

    congrats there keith and shame on you josh.

    I updated the schedule (sorry for the delay on that)
    Check it out and let me know if you have any questions/confusion.

  • Hari

    185, 195, 205, 215, 215, 215, 205
    Thanks for the help, Justin, Ewen.

  • erica

    congrats on the engagement keith!
    thanks for all the help tonight too!

  • Justin

    Our own Tyler has found his own Marla Singer, Nice!!!!
    Anyways… 275,295, 305 (f), 300 then I had to run.

  • mc

    surprised myself bigtime.
    135,165,185,215,235,245,250 (pr)
    Thanks to partners Dexter, Chris, and of course Robzilla! And Keith for the support on the last couple.
    After a terrible day at work, this was a great achievement, and can go to sleep happy. I love Crossfit!

  • AllisonNYC

    Workout Demo:
    85# 50 high knee jump ropes sub for 200m sprint
    1 power clean
    3 hang squat cleans
    2 jerks
    50 HKJR
    5 rounds rest 2 min 5 rounds
    17:42 including 2 min rest
    work on MU after

  • Kevin

    BW 166
    Todays WOD
    Back Squats 7 singles
    235,240,245,250,250(did it again cuz the first time felt easy. I thought I didn’t break parallel),255,260.
    Would have tried 265 and beyond but had to get ready for work.

  • Moon

    265, 285, 295, 305, 310, 310, 315
    Thanks to Jamal, Coach P, Carlos, Keith, Ewen, Rob and others for their help.

  • Adam

    Congrats Keith. Did you propose while in Vegas?
    I did this one at my school gym today because it was a screwy day for me.
    Back Squat
    315, 315, 315, 315, 315, 315, 315
    I decided to keep them all at 315 because I was a little hesitant about my back but all seems fine. Let’s see how it is tomorrow.

  • Ewen

    275, 295, 305F, 305 <- this last rep was slow; as in watching the grass grow slow. So I was happy that I fought through it but I can’t help thinking my BS is getting weaker and weaker.
    I also tamed The Conch for a one arm press on each side, but then it bit my left ankle on the way down. Bad Conch! Bad!
    Nice work everyone

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