Friday 071228
15 minutes of L-Sit and Handstand preparation and practice
5 rounds for time:
5 Good Mornings
10 Jump Squats
15 Hang Squat Cleans
Use one barbell for all exercises.
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All of the CFNYC trainers (and many members) are subscribers to the CrossFit Journal. Occasionally HQ will make old articles available to read for free as a way to showcase why the journal is worth subscribing to. Check these out and consider treating yourself to a subscription for 2008:
The Burgener Warmup
The Business of Guerrilla Fitness
Fight Camp
CrossPit Basics
Nutrition: Avoiding Metabolic Derangement (Issue 15 of CFJ)
Forging Mental Fitness
Theoretical Template for CrossFit’s Programming
Big John McCarthy’s Ultimate Training Academy
Swingers and Kippers
The Deadlift
Tabata My Job (by our very own Joshua Newman)
Virtuosity and the Basics of Parkour
Zone Meal Plans (Issue #21 of CFJ)
What About Recovery?
Functionality and Wallball
How Fit Are You?
History and Use of Stall Bars
Recovery and Regeneration: Interview with Carl Valle
CrossFit: A High School Physical Education Program
“The Girls” for Grandmas!
A CrossFit Grandma
Benchmark Workouts
Really Cool Homemade Parallettes
A Performance-Based Comparison of Kettlebell Methods
The Odd Lifts
Ergometer Scores and Hall of Fame Workouts
Interview: Coach Greg Glassman
These boots are made for burpees:
Christmas is that special time of year when people visit the Black Box
AllisonNYC and Adam Storms
Mike and Joe tackle the 12 Days of ChristFitmas
Mike Giardina from CrossFit Atlanta, his cousin Joe and yours truly.


  • Jeff

    ~45 minutes
    I guess I could have gone harder. Instead I was pacing myself even though there was a 3 minute long rest period between rounds. That was kind of stupid.
    Anyway, I learned a weird new exercise that’s pretty tough after you’ve already worked out your chest and I want to try it out on someone today. All you need is a stability ball and partner. Any takers?

  • Kevin W

    Still down in VA at Crossfit Challenge in Alexandria. Today’s workout was a modified Fight Gone Bad.
    4 rounds, 1 min/exercise: row, wall ball, KB high pull, box jump, push press – 2 min rest. Hit 407.
    I think we need a t-shirt that says “Rhabdo Ready: Crossfit NYC.” See you guys Sunday

  • xuan mai

    Rowed 5K: 23:38
    Compliment of the Day (from both Tyler and Coach P):
    Not bad for a short person.

  • JUAN G.

    website for the gun class I attended.
    Its in jersey city, a block away from a path station, so not hard to get to, and they have a women’s league as well.

  • Hari

    Xuan Mai,
    Eva T’s 5K time is only 1:23 faster, and she has her own calandar!
    (See “Trophy Case” link on main page).

  • Tyler Durden

    Row 5k
    tied my previous PR

  • Brian D.
    Pretty cool vid I found on the boards.

  • michelle

    guys i accidentally purchased 4 tickets online for the movie Jno for tonight at 8 pm at 68th and broadway when in fact i was supposed to hit the button for tomorrow night. So if anyone wants to see the movie tonight please be my guest-i will leave the printed ticket at the box which u just bring to the theatre to have scanned at the box and whomever wants the tkts can use it and take 3 others. just no one ever mrrntion to my husband that our movie tomorrow night with 2 friends actually cost $106 because I am an idiot.
    supposed to be a a great film.

  • CrossFitJerseyShore

    Hey guys and gals! Those boots are made for swingin too!
    Have a Happy New Year!

  • Brian D.

    Michelle, I loved Juno. I saw it last night and couldn’t stop laughing. Just be prepared for some moments where you’re laughing and going WTF!

  • Robzilla

    Xuan Mai,
    That’s a good time, nice job
    I’d be down for a day of shooting. I have very little experience so I may not want to join a club right away
    Juno looks great. I’ve been looking forward to the team up of Michael Cera and Jason Bateman since Arrested Development ended. I’d be all over those tickets, but I already have plans for tonight, thanks for the offer though. Also, hope you enjoy the flick tomorrow.
    Who’s interested in having a night out. Probably just dinner or drinks. Hari and I were talking and think that Friday Jan 18 may work best. That will most likely be the day but if anyone can’t make it then let us know and we can change the date.

  • AllisonNYC

    And “Friend”? His name is Adam Storms and he’s visiting for a week from Iraq. He sent me an e-mail while he was over there asking me to train him. Smart man… I coached him through his first muscle-up.
    How did you get that picture anyway?

  • AllisonNYC

    Nice Video.

  • Jack Bauer

    Thanks for the tix Michelle! I’ll pick them up at the Box.
    Brian D nice video. That’s how you kip!
    Xuan Mai-that’s a great rowing time for a tall person too! ;-)

  • michelle

    moon- ur ON my dear —handstand 2:42!!!!!!!!!!!!
    xuan mai-awesome time!
    greg-in envelope behind jar of fish body oil pills. ew

  • Moon

    Dang – looks like I’m going up against a handstand master in the Fluffyweight class.
    Don’t know if I will be able to go for it in 07. I am leaving town tomorrow morning (not related to this challenge) and even were I to stay, my cough hasn’t gotten any better. Although after 2+ minutes upside down, I would hope that some sort of early-foetal-resembling mass would be coughed down and out so I can stop having to clear my throat every other minute as though I’m about to say something profound.

  • JUAN G.

    im down for the dinner, had fun last time with dammit and sandy.
    We should make it a box thing.

  • Hari

    I’m available for dinner on 1/18.

  • Paul S

    Another nice total from Jack B. I got your text today dude.
    I made up Barbara today — as Rx’d, with feet un-anchored. Although, my feet were all over the place after the second set, so the sit ups were far from pretty.
    3:42, 4:55, 5:24, 5:52, 5:55
    25:48, + the 3 min rest between sets.
    Happy New Year everyone, see you in 2008. I’m off to Chicago.

  • sarena

    Michelle and Xuan Mai–awesome!!
    That vid is crazy!
    Went to local gym and did some 1 leg DB SP up to 15# each and also 1 leg DB press from sagittal and transverse planes. Working balance while strengthening shoulder. Jumped rope–got up to 45SU and practice CJ and snatch light–working form!
    Did some baking today–all gluten free and no sweeteners–almond butter bread (yummy) and buckwheat banana pignolia muffins. Just broke the IF on this stuff with fish and pesto!

  • Nick P

    I’m not sure if you all could make out my face in the video clip. I just want to say that I’ve really been working on my handstands and muscle ups:)

  • marisela

    way too hung over to wk out. i don’t remember waking up this morning. i managed though.
    thanx for pushing me jon, and allison for telling me to take it easy.

  • Paul S

    Would someone be kind enough to tuck my jump rope away in a safe place after classes are over for the day? I left it on one of the squat racks today. It’s one of those Buddy Lee jump ropes.
    Please feel free to use it if you like.
    Paul S

  • Allison

    15:59, 45#

  • AllisonNYC

    5 Rounds:
    72# barbell and 20 Kg KB
    Good Mornings
    KB swings (in place of squat jumps because of my tight hip flexor)
    Hang Power Cleans (if I used lighter weight it would have went through the ceiling)
    Only limiting factor was grip. Otherwise it felt good.

  • Brian D.

    I did 2 rounds of Barabara as “active recovery” for the track meet tomorrow, and worked on some handstands and L-sits this afternoon. Also did see-saw presses with 2 24kg KBs for max reps. Good stuff; glad people enjoyed the video.

  • michelle

    1/18 works for me as well.
    Moon- oh yeah. the phlegm excuse. good one.
    and the dog ate your homework.
    Paul S.-awesome time on Barbara. good to c u again and really sorry about the circumstances of your introduction to the box last year. as u might now understand, when i worked at the gap and banana republic I was never the “greeter”.

  • Brendan

    I also made up “Barbara” today:

  • Brendan

    Back in NY and I also made up “Barbara” today as rx’d:

  • Kevin

    Whoa Brenda those are phenomenal splits. Amazing you maintained that pace. Great job Paul S.

  • AllisonNYC

    Ha. Brenda

  • AllisonNYC

    Holy crap. My traps and back are SO sore. Boy am I going to be hurtin tomorow.
    I guess that’s what happens from doing 75 HPCs @ 72 and 50 20 kg KB swings. Oh yeah and 25 72# Good freakin mornings.
    HA. Yikes. Good way to get back in it. :)
    I’m going to add the pictures of my Boo when he saw 100 trains lined up on my floor and the chaos that followed :) Michelle Ethan is my best friend again thanks to you .

  • Brendan

    yeah, kevin: thanks for the girl’s name. from now on you’ll be dolores.
    and allison: i expected more from you.

  • JUAN G.

    #65 Barbell

  • michelle

    greg- how was movie
    i took a tough yoga class after working out with keith yesterday and i literally can barely move. basically yoga teacher said if i want to look like wonder woman that is great but it i give up yoga or dont stretch nearly enough i am going to feel like hell. i lost so much fleibility from not doing yoga regularly and today my body is telling me that. so no crossfit or yoga today. just traction. awful. cu guys tomorrow.

  • JUAN G

    Rest Day
    in boots

  • AllisonNYC

    FINALLY made up the burpee WOD. Chest to the ground
    150 Burpees for time:

  • Brendan

    I just made up the 500m row 30x BW Bench Press workout. That was nasty. It’s not that it was so demanding in a cardiovascular sense, but once you fail out with the bench press the workout takes on a whole new dimension.
    As rx’d 16:00 @ 185#’s

  • sarena
  • alex

    Big Booty big chest, keith style

  • sarena

    Nice vid Alex. Was that an elements class?

  • AllisonNYC

    I’m doing that freakin run in Central Park on NYE.
    I’m having my first S.P.E.A.R. lesson on Monday so if any runners try to kiss me at midnight I’ll know what to do.
    The POSE cert isn’t coming fast enough. It will be nice to learn how to run in warm Cali weather. But for now I’ll practice in the freezing cold..

  • brett_nyc

    I’m officially a lazy ass. No wods since weds and travelling will put off any more wods untill after the new year. Happy new years to all. Looking forward to spending 2008 with you all

  • Justin

    Don’t worry Brett, Im in the same boat… And every WOD I did in NC had my little niece ask me every time what I was doing and to teach her, so those weren’t the best either.

  • Ewen

    (5 GM, 10 JS, 15 HSC)x5
    25 kg (55 lb) bag of wood pellets
    HSC’s were done from Zercher-style hang to hands under bag, bag in face catch/squat.

  • Hari

    Made up Friday’s 5K: 25:32 Worst time of the year.

  • Brian D.

    Oh this just looks painful (look at the vid):
    Let’s try it!

  • AllisonNYC

    I can do HSPUs.
    Just did 2 in a row. Full ROM head touched the ground.
    Oh yeah …

  • Robzilla

    Nice job Allie!

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