Frantastic Friday

“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Compare to 071017.

Coach P, Brian, Jacinto, A2 and I are off to CrossFit Pittsburgh today for another Certification Seminar. Note that the Kettlebell and Olympic Lifting classes have been canceled. Josh, Allison and Court will be running things for the weekend.
Please congratulate Josh for being the next Black Boxer to pop the question.
josh_engaged.jpg
God’s Diet “The rule is if you can’t pick it, pluck it, pull it, or skin it, you shouldn‚Äôt eat it!”
Get your sh*t straight
Why Does a Salad Cost More Than a Big Mac?

It’s never too soon to take your baby to the gym

xuan%20mai%20thruster.jpg
How low is your thruster?
xuan%20mai%20close.jpg
Closer…
got%20it.jpg
Got it! Congrats to Xuan Mai for coming in this morning & doing her first Fran with unassisted PU’s.
And while we’re handing out the congratulations, let’s give one to the Black Box’s very own “very strong” Dan Def who got a beautiful muscle up at the cert he went to and is featured on today’s HQ video. Way to represent, Dan!

dandefMU.jpg

Responses

  • sarena

    Congrats Josh and Jesse! Ring shipping in the future….

  • Nick P

    I am not a morning person:/

  • http://www.crossfitnyc.com Rick Deckard

    So where the hell does that leave me…?! Congratulations, Josh!
    The irony is strong in this one. Jesus, could you guys parse it out a little more, like, at least a month between engagements?!

  • sarena

    Sorry Josh, I meant shopping….
    Court–you shouldnt feel pressure; play life as it comes!

  • Robzilla

    Congratulations Josh!

  • michelle

    congrats josh! great news! so no burpee relays then tomorrow as a warmup I am hoping?

  • Hari

    Congratulations, Josh!

  • juan g.

    -play xbox.
    fran on a day off, nice.
    congrats Josue.
    is it not cool to throw bachelor parties at the box??

  • sarena

    XUan Mai congrats to you. Awesome form on those PUs!

  • Moon

    Josh – you got engaged to a woman?!?! I mean, due congratulations and all, but I don’t even know who had “human female” in the pool – only that there were some “Could run out and buy a MacBookPro with cash.” odds there.
    *sigh*. At least I still have my “Autoerotic Asphyxiation Accident” wager on you, even if the numbers say that I pretty much just get my stake back + a little change.

  • dan def

    *blush* Rob Miller thinks I’m strong.
    I can’t believe me hitting a muscle up is on the mothership video link today (about 2 minutes in). Thank you for the kind words y’all posted about it.
    Congrads Josh.

  • Kevin

    Congrats to Josh on the engagement and to Xuan Mai for Fran.

  • Gene

    Congrats Josh. Awesome job Xuan Mai.

  • Gene

    I gotta go to one of these certs. From everyone’s description of the certs, they seem to be barnburners.

  • Hari

    Don’t tell Keith, but this article would seem to indicate that he may be right:
    http://againfaster.squarespace.com/articles/stretching-it-out.html
    Nice work, Xuan Mai!

  • http://www.allisonbojarski.blogspot.com Allison

    Congrats all around. Dan Def, you rock. Josh, I am shocked, SHOCKED I say, but I’m also very happy for you.
    Boys, have fun in Pittsburgh.
    Lunchtime class, I look forward to leading you through Fran.
    P.S.: Double(-secret probation) bachelor party at the Box? I vote “yes.”

  • Moon

    Last time I did Fran, I was in armor and not at all willing to do it as RXed. Previous times I also went lighter on the weight to balance time. This time, I’d like to try for the full weight but is there a time cutoff that I need to be under before I’m compromising what I’m doing?
    BTW – Dan Def – fantastic work. Be honest though, did Mike use any wire-fu on that muscle up? My lame attempts have me looking like a spider monkey trying to climb out of a blender compared to that Crouching Tiger-style glide.

  • xuan mai

    Moon, Court didn’t cut me off timewise this morning.
    Which is good because it took me…
    34:08 to complete Fran. All pullups were singles.
    The thrusters, however, were a breezy vacation from the pullups.
    Thanks for the congrats all but, really, the congrats should go to Court for watching the hot mess that was my Fran this morning.
    Josh, congratulations on the engagement!

  • Brett_nyc

    Congrats Josh and Dan. NYC is proving to be a Crossfit stronghold. I want a sub 4 Fran tonight.

  • dan def

    Moon–
    “looking like a spider monkey trying to climb out of a blender”
    Awesome line. Thanks. No wire-fu on the muscle ups. Mike and Lisa, the owners of Flagstaff Crossfit, are great people and amazing athletes. They should be nominated for Mr. and Mrs. Crossfit 2007.

  • Robzilla

    If you’re looking for a sub 4 Fran, Brett, then you had better pull out the Oompa Loompa costume ;)

  • Brett_nyc

    I know, I need that wig to power me through! Speal did Fran 4:26…with a 20lbs vest.

  • Hari

    Xuan Mai
    Your time will now rapidly collapse. Just moving from singles to doubles will cut it by a third. Next, learning to kip will shift you to an even faster gear. You have a legitimate Fran now at end of 2007. Stick with it and I predict you will finish 2008 sub 10.

  • Cesar.

    Congrats Josh!!
    I’m fighting a cold but I didn’t let that stop me from the WOD. I used 60# for thrusters.
    Time= 11:38
    I hope you guys bring lots of pics from the Certification.

  • Justin

    Looking for a sub 6:00 Fran tonight… Going all unbroken on the thrusters. Hopefully it wont take too long on the pull-ups.
    Conrats Josh! Looks like another one who didnt pay much attention to Leslie and I during classes.

  • http://www.runningdownadream-avery.blogspot.com/ avery

    Congratulations Josh!!

  • http://self-aggrandizement.com The Ant

    Thanks all for the kind words!
    But, really, anyone can pop the question. Getting from a first unassisted pullup to a whole Fran’s worth of them in just a month takes a bit more than that!
    Similarly, I remember when Dan first walked in the door, back in those five points days, barely able to crank out a pullup. Apparently, this CrossFit thing works.
    Therefore, Keith and I are gearing up: vows for time.

  • http://blog.derekrose.com derek

    12:03, with 75#s. Then went to my work gym and did four mile intervals @ ~6:03min/mile on the treadmill.

  • Jack Bauer

    Just got out of the dentist and after having the dentist lean on my chest to extract a tooth while the other one held me down, I will never complain about the pain after a WOD again. It seems that Crossfit makes teeth stronger too.
    I wanted to extend a congrats to Josh for throwing what little life he has away…JK. Congrats man on being smart enough to keep a good woman when you got one! The Ant’s strength is only outmeasured by his heart.
    Vows for time..good one.
    No Justin it seems you and leslie do such a wonderful job being so happy that much like peer pressure, everyone wants to do it now.
    Brett-Speal had that time with a 20lb vest on? Well if you want to beat that you will need the Wig and the Dress to surpass him!

  • Jack Bauer

    Dan Def-nice muscle up big dog! You got fans now-going to have to fight them off with a stick. CFNYC is about to blow up!

  • dan def

    Ah yes Ant. You were my first, and only, Crossfit trainer until the Box opened. I have come a LONG way from gravitron pullups with a long way yet to go. Thanks again Josh for getting me addicted to Crossfit and Mike, Keith, Court, Allison, and … oh hell, EVERYONE ELSE at the Box, for enabling my addiction. I could go on and on about Crossfit but I’d be preaching to the choir and start to sound like an informercial.

  • Hari

    Dan Def,
    Nice! I had just assumed you were always a machine.

  • michelle

    me too dan-now I am totally psyched bc if you were one time on the gravitron machine then there is hope for me moving on to two pullups in a row! Dan= next halloween can i borrow your rockstar costume for whatever video we shoot ? :)
    Xuan Mai- as i got my butt to the lunchtime class 15 minutes late my first thought was-i wonder if xuan mai did it as rx’d with the pullups. and you did! that was great. unfortunately due to time contraints i went with the jumping pullups and still finsished last. but i did stick around after to work the pullups. Great work xuan mai!
    guys u should have seen Kevin-he was a machine!

  • Ewen

    Congratulations to all those who deserve it, I’m starting to lose track! Like Dan Def, I’ll just include everyone at the Box.

  • Brett_nyc

    5:03 as Rx’d, empty stomach slowed me down this evening
    PR stands at 4:57

  • Hari

    9:57 As RX’d

  • Moon

    12:25. First time as Rx’ed.
    Noticed the 95# bar felt heavier than my previous Frans using 65# or even 75#.

  • juan gonzalez

    interesting observations moonman.
    9:41

  • michelle

    ok so now that both Tyler and the Ant have taken the plunge does this mean we are more likely going to get a crossfit kids in the new space? That would be awesome.

  • Moon

    Jebus, Michelle! Way to take it to 11! :)

  • Justin

    6:00 as R’xd a PR but I wanted that sub 6… I sware, if I could just learn to live without oxygen, things would be so much easier.

  • michelle

    Moon- time for my 7 year olds to start getting some callouses on their hands-and i don’t mean from using their pencils all day!
    ur Fran/weight post had me rolling.outstadning.

  • alex

    Shit this marriage thing seems like its contagious, I better stay away from the box a little longer.
    awesome josh.

  • Robzilla

    9:31 as rx’d
    Pr by ~14 seconds

  • Kevin

    5:29 as rx’d
    Thanks for the kind words michelle.
    PR stands as 5:07 from last time. Lactic Acid kicked in fast today. My 5th day in a row and was pretty beat from the WODs this week. Should have taken a rest day. Cleans were from the floor which was a little exhausting but more fun. Must conquer that middle round.

  • michelle

    are we doing those runs for real or is there a sub? this will determine whether i make it down to the box.anyone know? i know its not very crossfit pc but man its cold out there!

  • Ewen

    Michael: 25:46
    15 GHD sit ups per round (remaining 35 AbMat, unbroken)
    50 GHD back extensions, unbroken
    Slower than last time (071025, 23:01), which was a mishmash of GHD situps/back extensions, abmat situps, and good mornings. Not 100% sure why.
    Great work everybody this morning, Marines, beginners and WOD. We had people drop by from CF Old Town (Alexandria, VA) and New Jersey, I believe. Always cool to meet other CFers.

  • Moon

    31:00ish minutes + completed my Jailhouse 10 warmup without spilling over into the prep for the WOD.

  • http://www.crossfitnyc.com tyler durden

    Pittsburgh rules! We had an awesome grudge match between Boston & New York. Stay tuned for more details. AllisonNYC, Brian & Coach P rocked out! Very proud.
    Everybody loves the barf bags & t-shirts.

  • alex

    Today was a cery busy day at the box, here is a video of the marines kicking ass at Fight Gone Bad http://www.youtube.com/watch?v=hxetO6R-3sk

  • alex

    Heres our version of Michael http://www.youtube.com/watch?v=aDNAVK2T-LA

  • chad

    another engagement, another holla from roma.
    not really a fran yesterday, but a 21-15-9 of HSPUs (feet on fence) and pullups (from a tree branch, about a third of them jumping) at 7:24
    and this morning, a michael (sub supermans) at 26:58…
    if any of you are into rugby, wayne shelford (bring back buck) is staying at the house here.. good guy. could maybe grab an autograph or two. he’d never heard of crossfit…
    ciao folks

  • Ewen

    Almost forgot, Jamaal from CF South Brooklyn also paid us a neighborly visit.
    Thanks for the vids, Alex.

  • juan gonzalez

    ah man this is going to be a mess. :)
    For time:
    50 Box jump, 24 inch box
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    Walking Lunge, 50 steps
    50 Knees to elbows
    50 Push press, 45 pounds
    50 Back extensions
    50 Wall ball shots, 20 pound ball
    50 Burpees
    50 Double unders

  • sam

    Filthy fifty, as rx’d
    47.50

  • Hari

    Sunday WOD:
    51:00 Sub 14 lb wall ball (estimate 10 minutes for burpees, 7 minutes for double unders)

  • sarena

    41:10 with several subs Filthy 50s)
    KBS-12kg
    KTE-abmat situps
    PP-med bar
    BE-supermans
    wall ball-14#
    burpees-on knees
    DUs-tuckjumps

  • juan g.

    Filthy fifty
    47:04

  • Ewen

    Filthy 50
    34:05
    Things I hate (in no particular order): Knees to Elbows, Burpees, Double-Unders

  • Dave L

    Stopped by CrossfitOakland this morning for the Filthy Fifty. Nice facility they have there, and a bunch of cool people. Maximus says “hey” to everyone.
    35:40. KTE SUCK.
    Be home tomorrow…

  • Brett_nyc

    26:36
    Subs as follows…Wall-ball with a single 20lbs DB, BE done feet anchored on a big ball, KTE’s were more like knees to armpits, Tuck jumps for DU, order was all mixed up, was walking all over the big box to get this done

  • BrianG

    Hey Tyler, this is Brian, one of the two “agents” (Dan D. was the other) who came and did the below WOD at the Black Box during the UN. I was wondering if you ever posted the video you took of us killing ourselves that day (late September)? I have a feeling I don’t want to see it! Thank man.
    5 RNDS for time:
    Burpees up to 24″ box x 15
    24kg KB swings x 15
    pull-ups x 15
    P.S. I’ve added this to my WOD PR spreadsheet and named it The Black Box.

  • http://www.crossfitnyc.com Tyler Durden

    Hey BrianG
    Good to hear from you. I’ll look for the video footage. Thanks for reminding me. :)

  • Justin

    Don’t know whats on tap today/tonight as far as Rest Day WOD is, but is it possible to make up the Filthy 50′s tonight at 6pm if there are enough people who need to? Just thought I would ask.
    Anyways, can’t wait to here some stories from Pittsburgh…

  • P$

    i did a double workout on Saturday.
    Fran
    Time 12:51
    Followed by Michael
    Time 31:47
    Result = Wiped!

  • http://www.pauloakenfold.com/users/jPuNyHaJ check my internet connection speed

    This is impressive! I’m gonna put this in the bookmarks before I misplace the address, I don’t think I’ll ever make it back here otherwise :)