Court Commemorates Court Wing Memorial Workout Wing

Congratulations to our very own Court Wing. The next issue of Hardstyle magazine will feature the top ten Kettlebell instructors in the country. Hardstyle goes out to around 120,000 people. Court is currently ranked at number 4. If you haven’t cast a vote for our man, please do so.
Monday 071217
“Karen”
150 Wallball Shots for time
20# ball for men, 10# ball for women
Post time to comments.

handstand.jpg
Africa Yoga Project Fundraiser at Om Factory NYC on Tuesday, December 18, 6 to 10pm.
Come for a truly remarkable evening of AcroYoga, performance, dance, song, smiles and laughter as the Mizero Children of Rwanda join us to spread their message of hope and healing through movement. The evening begins with a class taught by internationally acclaimed AcroYoga teacher Paige Elenson, followed by an awe-inspiring performance by Mizero, and then an open jam for all to join in, from whatever tribe you hail.
Mizero (meaning ‚Äúhope‚Äù in Kinyarwanda) is a talented troupe of Rwandan orphans who carry an unforgettable message of hope and joy through song, dance, and drumming. This non-profit group is touring the US and Canada to raise money for the young victims of the genocide and HIV/AIDS. Mizero’s mission is to – Bring, Build and Spread: Hope – to orphans and other vulnerable children affected by the Rwandan genocide. And to share that faith with the future leaders of Rwanda so it can be passed on to future generations. These children are serving as ambassadors, representing the over 1 million orphans in Rwanda. Learn more at: www.mizerochildren.org.

Responses

  • sarena

    Court’s been bumped up to #3 now!

  • Everyone, I can’t thank you enough, this has been pretty cool and for everyone that has trained with me and reviewed me, I’m grateful. If you have trained with me and haven’t had the chance yet to log your review with DD, grab a sec for yourself and do it now. Just to continue to keep things on the up and up, please be sure you have actually trained with me. Looking forward to Tabata TGU’s with you all tomorrow…I kid, I kid!!!

  • Alex wrote:
    “Guten Tag!
    Good morning from Frankfurt Germany. Let me just say Germany is not a Zone friendly city, there are carbs everywhere.
    Take Care!”
    Alex, the main problem, as I see it, is that you’re not eating enough Brat. If you were eating enough Brat, being Zone friendly would not be the problem, being toilet friendly would.
    Just trying to help.

  • Jeff

    Moon
    Thanks for the video, but I’m little disappointed.
    1) I, for one, don’t particularly like the Whopper, so it didn’t speak to me. I’m more of a stacker guy (quad stacker, of course).
    2) Nobody *really* freaked out. Ultimately, nobody on film got injured or even got close.
    3) I generally expect the staff at fast food restaurants to screw up my order anyway.

  • AllisonNYC

    OOOOUUUUUCCCCCCCCCHHHHHHHHHHHHHHHHHH
    ow

  • UP FOR GRABS
    I have a large brown winter coat, brand new, that needs to warm someone this winter. If it fits you or a loved one, please take it and wear it well this winter.

  • BTW
    It’s a women’s coat.

  • AllisonNYC

    Keith Is it little like me

  • Jack Bauer

    Of course it’s a woman’s coat, it belongs to Keith. It would go nicely with my Fran wig though

  • Jack-ass Bauer
    It was gift from a friend of mine to Erin, but it is too large for her.
    I know you like the large women, Jack, so you could give it to one of the girls in your stable. Or you could wear it out with your Fran outfit.

  • Brett_nyc

    …so you could give it to one of the girls in your stable
    lol lmao rofl, what other abbreviations are there
    nice, i’m off to do the press progression from 2 days ago

  • Jack Bauer

    LMAO one of my girls in my stable! NICE!
    True the women in my stable do come in many shapes in sizes- builds versatility as a lover! And aint nothing wrong with a big girl!
    http://www.youtube.com/watch?v=ApaThtU09_8&NR=1
    Good morning to you too Keith. Hope you’re feeling better.

  • AllisonNYC
  • sam

    Damn i’m in some pain today. And 150 wallball shots is not going to help my butt feel any less sore.

  • FYI
    After 3 weeks of neglect from the people at Smartvest.net I ordered a weightvest from weightvest.com
    If anybody is in the market for a weightvest, I say stay clear of the people from smartvest and only order from weightvest.com
    Smartvest.net is currently on the shitlist. Weightvest.com on the A-list.

  • Brett_nyc

    Press
    135×5
    ….
    155×1
    155×1
    165×1
    170xF
    170xF, 170 stands as current PR
    P. Press
    ….
    155×3
    165×3
    175×3
    185×3
    195×3
    P. Jerk
    ….
    155×5
    165×5
    175×5
    185×2,F,F
    180×5
    Court I’d love to post a comment, but haven’t ever done KB with you.

  • Jeff

    Mr. Durden
    What do you recommend one to be looking for when ordering a personal weight vest for the home (as opposed to using it in a commercial setting like the box)?
    For instance I notice that Amazon sells a 20 pounder for around $35 (plus FREE Super Saver shipping!), and I’m wondering if it’s any different from the others in the price range (this price range being under $100).

  • Robzilla

    Who else wants to do the “Twelve Days of Crossfit”?
    http://www.crossfitseattle.com/news/2007/12/3rd-annual-12-days-of-crossfit-happens.html
    Would just have to figure out a good sub for 100m sprint.

  • jacinto

    jeff just remember one thing (you get what you pay for)

  • Jeff
    I would recommend getting at least a 40lb vest. Then start light at around 5lbs and get used to it, then go up in small increments. You should be able to use a vest for almost all bodyweight workouts and even some of the weighted workouts.
    I don’t recommend any of the cheap vests. I recommend weightvest.com or xvest or http://www.mirweightedvest.com
    Like I said don’t bother with smartvest.com

  • Moon

    For inspiration to all, including the not-so-bulky people.
    http://en.wikipedia.org/wiki/Bruce_Lee#Physical_feats

  • I was talking to somebody about creating a workout like the 12 days of xmas. I thought I was a genius but as in everything, somebody has done it first. Nonetheless, I am going to devise something similar and spring it on you very soon.

  • xuan mai

    Behold the joys of eating in the Bronx, Bodega Style:
    http://www.youtube.com/watch?v=11nsZ3lEWD0

  • Jack Bauer

    Can we call it “The Grinch who Stole Christmas” workout since you’re a mean S.O.B all year round,so why should we expect a Christmas workout to be anything nice.

  • hey there all. today being my last day in NYC(till after christmas), i am giving a little unofficial Christmas party tonight. i would love to see you all there. i’ll be singing and there will be christmas music involved.
    come out and play
    back fence
    corner of bleeker and thompson
    8:30-11:30

  • sam

    Re: Bruce Lee.
    I’m pretty sceptical about some of Bryce Lee’s physical feats, they sound like they were invented by over enthusiastic fanboys:
    “Lee could spring a 235lb (107kg) opponent 15 feet (4.6 metres) away with a 1 inch punch.[46]”
    So is this saying, that Bruce lee, with a one inch punch, would send a 235 pound man flying through the air for 4.6 metres??
    I’ve seen a lot of mma fighting and i’ve seen anyone go flying that far with a two foot punch never mind a one inch punch.
    pff

  • Moon

    Sam – The legendary “1 inch punch” even has a little documentary:
    http://www.youtube.com/watch?v=Kx9iPFMriz0
    As shown in the videos, nobody is soaring through the air – rather they are just driven back until they fall or stabilize themselves. Certainly this isn’t something very reproducable and it could even involve the collusion of an eager-to-please confederate.
    Still, when read with some of the more objective measures of his strengh abilities – the pushups, the pullups, v-sits, leg raises, etc (really the point of the post so that we are comparing his apples to our apples) – taken into consideration, I generally consider those other off-the-wall feats to be “probably impressive” on the Moon Comparison Index. I arrive by this rating by (gu)estimating that I would not be able to displace a stocky, balanced male very far with my current 1-inch punch skills w/o targeting the junk.

  • sam

    I’ve just wasted 20 minutes of my life that i’ll never get back by reading the “discussion” page of Bruce Lee’s wikipedia entry.
    The entry on “Feats” is particularly funny:
    “There is no way the 50 one-arm chin-ups claim is accurate, and that is why the bicep-curls seem really low by comparison. The record for one-arm chins is closer to 19 if I remember correctly, and that is at least documented. I’m sure Bruce could have done quite a few – it’s extremely rare to be able to do even one. Still, 50 is ridiculous, I don’t care what book claims it. ”
    “This article is a blemish, among other things, it needs to delete the physical feats that appear supernatural. It’s just not possible for a human being to propel a 300 pound bag into the ceiling. You could fire a howitzer into a 300 pound bag and it wouldn’t lift it that far (FYI, this is also why superman’s powers (assuming he was real) have to be telekenitic – you can’t lift a building by its corner, beacuse the corner would just break off the building)”
    I think the conclusion is, don’t trust wikipedia. I know Bruce Lee was tough, but he wasn’t superhuman, he was however hyped up endlessly which leads to these hyperbolical statements.

  • Gabe

    To whomever is teaching the 7am WOD class tomorrow: Is there any chance of some of us getting in for a special session afterwards around 8am? Brendan and David can’t make the 7 class, and we were all jonesing for a FGB.
    The Boot Camp Boys

  • Moon

    I would like to see a howitzer fired into a 300 pound bag.
    Not so much to prove/disprove anything here. Just because I think it would be worth watching.

  • sarena

    Marisela–Merry Christmas/Happy New Year!
    Sorry I cant be there tonight–prior engagement!

  • MikeG_CFATL

    Congratulations Court! When are you gong to visit us at CFATL, again?
    I will be in NY for the holidays and want to come check out the Black Box. What days are you guys open during Christmas week and what hours?
    Thanks,
    Mike G
    Crossfit Atlanta

  • AllisonNYC

    If this FGB is a GO I want in… if that’s ok with the “Boot Camp Boys”
    I don’t know how my high and tight ass is going to feel tomorrow but sore or not I’d like to give it a shot. I’ve been Crossfitting for 7 1/2 months and have never done FGB.
    It’s all of my least favorite exercises in one ugly, fun workout.
    Good times. Let me know if it’s going down.
    I don’t wake up before noon without a good reason.

  • Brendan

    Just for the record, Gabe dubbed us “The Boot Camp boys”. I had nothing to do with that handle. My vote was for “Grease gun Rocco and the Sha Na Na’s”.

  • When you guys get a chance, can you post the holiday schedule for the Box? I know a lot of people have crazy schedules, so it be nice to have some time to plan ahead…
    Thanks!

  • sam

    ditto moon, for some reason the image of a howitzer being fired into a 300 pound bag gave put me into a fit of stifled laughter here at work.
    I came up with a new exercise, wall ball burpees:
    You go down and do the push up then jump your legs up to your hands grab the ball, then jump into the air, simultaneously throwing the ball in the air, catch the ball, squat down and put the ball on the ground.

  • Gabe

    If I remember correctly, Marisela dubbed us the Boot Camp Boys. As far as I’m concerned, we’re The USMC Officer Selection Station Manhattan Candidates. Or Future Leaders of Marines. But until 28 March, 2008, Nasties will have to suffice.

  • it was my dub.
    it was the boots.
    11:31 for karen
    it was good times

  • AllisonNYC

    And as far as I’m concerned Marines are MEN not Boys.

  • sarena
  • Jack Bauer

    Sam…keep your funky ideas to yourself! Don’t make me hurt you!
    And for the record Bruce Lee cannot do all those things…Chuck Norris can. Read his gospel!
    http://4q.cc/index.php?pid=top100&person=chuck

  • Robzilla

    Funny you should mention him Jack. Chuck Norris was one of the pawl bearers for Bruce Lee. There are also speculations that he is the illegtimate child of Bruce Lee and a howitzer. That last one is unconfirmed, though, so don’t quote me on it.

  • Brendan

    Well, in that case it was Marisela’s idea. Good work.
    And Allison: I like the way you think.
    Love to all,
    b

  • Did another yesterday’s-WOD-makeup.
    400 walking lunges, 14:55.
    (First time doing that one, UGH.)

  • They aren’t MEN until I allow them to call themselves men. And that won’t happen until March 28th at 0800 hours.
    Until then, you will refer to them as filthy maggots! Or as the Boot Camp Boys, because the only person to escape from the dreaded Camel Clutch at that filthy “Box” of yours was Marisela.
    At ease, maggots!

  • AllisonNYC

    I Love (and when I say love I’m being totally sarcastic) that alomost every post has nothing to do with fitness and is totally pointless.
    When are there going to be separate threads? How about one for CrossFit and all fitness related issues and another for Wigs and stuff like that?
    I’m all about joking around and having fun but non fitness related stuff is dominating the posts.

  • I’m here in the morning if you maggots want to come in and Get Some, you are welcome to.
    0800-0900 Fight Gone Bad
    AllisonNYC you should start your own blog with your own threads. 🙂

  • AllisonNYC

    How did you know Keith?

  • Jack Bauer

    On the topic of more fun non-fitness stuff…
    What time does the party start? What are the menu options? Music? Can we bring a guest? Who wants to drink what? Is Moon making his crack-tastic Oatmeal cookies? And can I bring that Brazilian masseuse that Coach P mentioned the other day?

  • Moon

    17 Dec 07
    AllisonNYC – 6 posts.
    Fitness related posts – 1 (Request for FGB)
    2 if we count a link to a picture of you and Eva T.
    Pot, kettle…;)

  • AllisonNYC

    Oh please Moon. Give me a break.
    You don’t even know who Eva T is. Get it right or leave me alone and go back to talking about burgers.

  • michelle

    AllisonNYC -actually any and all references to the Wig (when did we start capitalizing it? I like that-its like its own entity now ) are indeed fitness related as the origin of the Wig is the Halloween Superhero Fran workout- And with the wig and the dress-Greg still finsihed in record time!

  • Brett_nyc

    Mmm burgers…I mean Eva T.

  • michelle

    Greg- r u not bringing Hallie to the party?

  • Moon,
    I’d also grant fitness-related status to her OOOW post, since it is an (accurate) observation on yesterday’s lunge-fest.
    Which makes it 3/6, a 50% ratio that is similar to the overall fitness content of comments today (Bruce Lee exploits counts as fitness, shooting artillery doesn’t). Personally, I’m all for having a separate comment category for banter, which would include comparing wig styles and determining whether Marines are men or boys.
    So anyway, who did the 150 WB workout today? Anybody under 4 minutes?

  • juan g.

    bo-de-ga
    if your not eating utz your eating butz.
    hahahaha

  • Jack Bauer

    Fitness related-Fran with Wig and Dress- 6:40…
    Moon that was damn good burger (burger now being used like the word Smurf-which can have more than one meaning. In this case burger meaning-excellent point)
    No Michelle, Halle is too busy carry that other dude’s baby right now…so I’ll have to focus all my attention on you 🙂
    Brett you earned your bottle of malt liquor. How many blocks is liquor by the way? Zone people?

  • Moon

    AllisonNYC – relax, I am not your enemy. I am only pointing out that we all wander down diversions from time to time over here. It seemed to be all in fun, although I will agree to stick closer to topic because that does make sense.
    However the complaint that “alomost every post has nothing to do with fitness and is totally pointless.” came across as rather surprising when you have made about 10% of the total posts so far today with perhaps half having any real fitness merit.
    I do know who Eva T. is, but I will leave you alone. [bows]

  • juan g.

    speaking of burgers…
    would be nice to have some at the party

  • Brett_nyc

    Average 8oz beer = 1 block carb

  • juan g.

    what about average 2oz whiskey?

  • Brett_nyc

    beer 8oz
    liquor 1oz
    wine 4oz, All = 1 block carb
    that’s from the CF journal on Zone…

  • Kevin

    If only I had the fortitude to have one block of any of those three?
    Last night 7 or 8 blocks of beer(cant really remember). Who only drinks 8oz of beer anyway?
    Night before that 4 blocks of wine
    All with my meal of course.;)

  • AllisonNYC

    Moon that’s EC in the picture. But if you want to see pictures of Eva T. I’ll show you my signed calendar 😉

  • Gabe

    I’d like to think that we are certainly Men even if we haven’t earned the title Marine yet.
    Court-inspired KB Warmup Madness:
    2 trips through the circuit
    25#, 35#, 50# KBs
    5 reps of each exercise at each KB
    KBDL, KBHR, Pushups
    KBDL, KBHP, Pushups
    KBHP, KB Swings, Pullups
    KB Swings, KB C&P
    100 Ring dips
    15, 15, 15, 12, 12, 9, 9, 8, 5

  • juan g.

    any hardcore swimmers at the box?
    need me some total immersion instruction

  • AllisonNYC

    FTR- Most of my posts are usually fitness related. Today happens to be my rest day so I don’t have any wod related things to post. I almost feel like it’s pointless to ask fitness related questions or bring up topics because they’re overlooked and skipped to talk about Wigs instead.
    All I’m saying is that there are SO many fitness related topics to chat about. Considering that this is a fitness website and ALL of us are interested in fitness it could make sense to have discussions about CrossFit, other sports, diet (not the many variations of disgusting fast food), blah blah..
    It may even set a good example for new people coming to the site who could be potential Black Boxers.
    I’m not trying to knock playful chatting but at a certain point it beomes overkill. I realize that just my opinion but I needed to say it. Some days recently have been way more off topic than today. Just an observation. Don’t shoot the messenger

  • Hey everyone-
    we’re solidifying the holiday schedule for the ‘Box right now, so we will have something up by tomorrow.
    Mike G, sorry I’m going to miss you but the place will still be open.
    As far as the content of the posts on the board, it seems that the board is pretty good at self-policing if someone makes an unnecessary entry and no one person needs to assign themselves the the role of it’s sole regulator. We’re a big community with room for lots of fun and multiple viewpoints and if anything gets truly out of hand, the owners can always step in and delete a pointless, unruly thread. (Recall this summer’s flamewar…)

  • AllisonNYC

    I was a competitive swimmer for many years and a swim coach and lifeguard.
    If you need me let me know. Happy to help.

  • alex

    Keeping with the non-fitness theme, I’m blogging my way through Europe here:
    http://ontheroad-hereigoagain.blogspot.com/

  • juan g.

    ok allison thanks just emailed ya.
    what the hell alex, where are you?
    didnt i see you last week. Im confused.
    have fun out there.

  • sam

    re: the fitness non fitness thing
    The fact of the matter is that there is only one place to have discussions on the black box site, and this is it. There is a time and place for both fitness talk and amusing random banter.
    I think that if we were restricted to “fitness only” the message board would be slightly stale. Perhaps, the site admins will consider creating a new board or installing a forum? (as on the crossfit main site)
    To be perfectly honest though, right now I don’t consider it a major issue or priority. It may become more relevant when the box moves to a new venue and we get more members/visitors to the site.

  • Moon

    AllisonNYC – Ah, point conceeded. I did mix them up after all. Ironically I think it’s because I’ve been trolling the larger sites for wikidata a lot and the key people and names are starting to blur.

  • Gabe

    There certainly will be some new visitors to the Box in the next few weeks; people have gone from horror, amazement, shock and awe upon viewing some of my workouts at NYSC up by me, to being interested to the point of joining in. I’ve got a bunch of the trainers involved now too, and they’re all expressing an interest in visiting the Box.
    Maybe another FGB to welcome them before we head down to VA for training?

  • Brett_nyc

    I kind of like how the discussions evolve-devolve throughout the course of the day. Personally a forum would turn me off…too many categories, etc. As far as fitness talk goes, here’s some stuff I’ve been thinking about lately.
    -I’d like to get some experience using the soft style KB workouts…like 5min snatch test, etc. Anybody tried these? I’m familiar with the RKC hard style movements, I think, but those Valery Fed. clips on youtube make me wanna longer.
    -Do you folks squat in a high bar or low bar position? Rip promotes the low bar for leverage reasons…I’m pretty sure I squat with a high bar. I tried to do some squats with a low bar; the bar was about level with the bottom of my anterior delts, but the weight was almost entirely supported by my arms…that’s probably too low.

  • Tom

    Juan, I swam competitively through high school and I look great in a speedo. Not sure how I can help, other than offering NYC’s best kept secret – $75 for a year pass to the city’s rec centers. I have one across the street from my apartment which although is sometimes busy, is the cheapest pool club membership I’ve ever heard of.
    And as far as I am concerned, non fitness topics keep this board going – it creates a community, not just a gym. A thread full of WOD times doesn’t help me get to know everyone, but the other stuff does. And I would like to think we are all unique and well rounded individuals – if I were barred from hearing people muse about the workings of a howitzer being fired into a 300 pound bag…well I think I would be missing out on a lot. Take it from the Physical Subculture folks – the fitness brings us together, but life is nothing without also enjoying art, music, and the occassional comment about Jack Bauer’s stable.

  • AllisonNYC

    I never said anything about “fitness only”. Either way I give up. Majority rules. I’ll stick to asking questions on the main site and come here when I want to feel like I’m in an AOL chat room.
    Anyway, enjoy “Karen”. I’m going to wrokout out with Erik again tonight.
    See you all in the AM for FGB if I manage to get enough sleep.

  • sarena

    I forgot to mention how great Keith’s yoga @lulu class was last night! There were around 35ppl on mats spread between all this great clothing. His teaching was just as good as usual, yet with none of his usual “Dont you know your ankle is below your knee” type of stuff. Imagine Keith can be a nice yoga teacher (besides an incredible one):)

  • Jeff

    I don’t know if I’m reading this correctly, but mirweightedvest.com is offering a free weight vest (unloaded, with no weights) with the purchase of another weight vest. Is anybody else here interested in getting a weight vest? We could pool our resources and get a pretty good deal here.

  • jacinto

    karen 15:34
    400 LUNGES 19:39
    2 WODS FOR THE DAY
    FEELING GREAT

  • jacinto

    for the record karen as rx’d

  • Jeff

    The MiR site also implies that they have discounts for wholesale, small groups and referrals.
    Btw, the English on the site is atrocious so I’m guessing that it’s a foreign-made product, which makes me a little concerned about the quality of the merchandise. Also, on one page they advertise a lifetime warranty but elsewhere they advertise a one-year warranty.

  • Brett_nyc

    See…no one cares about my fitness musings anyhoos. 🙂

  • juan g.

    10:48

  • Paul S

    First time with Karen
    6:57
    Weighted Pull ups x5
    70, 80, 88, 97, 100 (F)
    97 is PR

  • Jeff

    Brett
    Since starting CrossFit, I’ve been doing mostly low bar. This is because I feel like I’m less likely to bruise my vertebra that way, although that probably won’t happen if you do high bar correctly anyway. It took a little getting used to, but all I had to do really was decrease the weight to a lower load and get more comfortable with the feel. It didn’t really take all that long to adjust.
    Last time we were doing back squats, I recall Brian D and Jack Bauer being proponents of high bar to stay truer to Olympic lifting.

  • Robzilla

    Karen – 13:33
    no comment

  • sarena

    I learned to BS with a low bar position and that’s all I ever did. To further comment on Jeff’s post, my Oly coach recommended I switch today to a high bar position. That would be more in alignment with what Brian and Jack Bauer do then as well!

  • juan g.

    did you beat dan?

  • One reason I prefer high bar over low bar is it builds the flexibility needed to perform front and overhead squats, so it’s like killing 3 birds with one stone. I’ve noticed that people who become accustom to low-bar have trouble switching between back squats and front squats. They sit their ass back instead of down between their legs.
    Another reason i prefer high bar is because there is no question about depth, at least if you do it properly, which to me is getting your hamstrings to touch your calves.
    I’m not knocking low bar squats, I think they’re a great variation on the squat, appropriate for everyone who doesn’t participate in weightlifting. I just think there needs to be more emphasis on both squatting styles.

  • The highbar back squat doesn’t really accomplish anything that the front squat doesn’t already do. If you want to get better at olympic lifts, then front and overhead squats are what you need to do. If you want to get strong, then the lowbar back squat does a better job than the highbar squat, so generally it’s a better choice.
    However, Brett you already have a pretty advanced highbar squat and I wouldn’t recommend changing it unless you are stuck for some reason. For most people, the lowbar is a better choice. It makes the hips and hamstrings much stronger than the highbar squat.
    I have found that people have a hard time squatting in general. Most problems I have noticed with front and overhead squats have to do with the shoulders, not their back squat.

  • 400 walking lunges today
    14:20
    Beat last time by 21 sec.

  • michelle

    Moon-u kill me.

  • michelle

    oh and if any of you thought tyler was not much of a dancer- you thought wrong.
    twinkle toes was trying hard to get me to understand the timing of the kip and getting frustrated -spoke to me in language he hoped I would understand and told me that I needed to start on the “upbeat” and not the “down beat”. funny thing was-it really helped.
    see what happens when ur coach listens to the dreamgirls soundtrack in the gym. 🙂
    thx keith!

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