Thursday 080313
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Compare to 080109.

What the heck is going on with Coach Court and his client? Do tell, in the comments. (And please, keep it clean!)
Robb Wolf on Evolutionary Fitness and CrossFit
Prescription drugs found in drinking water across U.S.
Questions about soy formula
Pamela MacElree: “Stronger or vulnerable?”
“How I burn 600 calories a day blogging”


  • “Only by taking this position and compressing is it possible to produce an unusually high note…”.

  • “If I split my pants, then I’ll get on the frontpage too!”

  • Jeff

    “As a beginner, you’ll only be able to hit the AbMat directly beneath you. But a practitioner with highly attuned proprioception would easily be able to bounce one between the tape lines.”

  • Hari

    Tomorrow Night
    Black Box Friday Rest Day Dinner
    Ennio and Michael
    539 LaGuardia Place
    8:00 PM (or when you finish at Black Box)
    In so far (12): Andrew, Brian D, Carlos, Coach P, Hari, Jacinto, Juan G, Justin, Keith, Leslie, S2, Xuan Mai
    Anyone else?

  • http://www.t-nation.com/readTopic.do?id=1053531
    Awesome article on Tnation about shoulder savers. Interesting piece about differeny types of shoulder acromions we are build with and why it may hinder/help certain individuals with varying movts!! Thoughts?

  • michelle

    Sraena-is that a caption?
    tyler-that is my choice

  • Moon

    Jon – I do want to do that workout, but not Friday. That workout is kind of special to me in that it was through my “300” movie fandom that I wound up at the Black Box. Back then that workout seemed challenging in concept – an underestimation that was recognized when I learned what doing such routines “for time” really felt like. So it became a goal of mine to get to the point where that workout seemed entirely conquerable in a reasonable time (sub 23 min is the arbitrary goal – we’ll see how it goes). So I will be giving this a shot on some special day – perhaps my upcoming anniversary or birthday.
    So I won’t be doing it on Friday (on a plane to a cert anyway) but I did not want you to think nobody would rise to that challenge or that you were being ignored.
    Sorry to span days – I’d have posted this last night but the commenting was cut off a day early for some reason.

  • Kurt

    Jon and Moon-
    I would be interested in trying too, but not this Friday.
    Moon- are you going to the SCA meet at Mitchell Field on the 30th? I just found a page about that yesterday and figured I might check it out and see what heavy fighting is like.

  • sam

    Jon –
    I’m totally with moon on this. I do want to do that workout some day, but only when I feel I can kick its ass. For me it’s not a random wod workout, it’s something more important. Similar to moon, it was through that workout that I first ended up at the black box, hence it’s a big target for me.

  • Tommy V.: 29:13
    Thrusters weren’t that bad, especially since I took my time with them. I’ll know what to expect next time heavy thrusters come up.
    Rope climbs killed my hands and I ended up tearing a few blisters, so I changed subs for the last round. Not exactly a benchmark performance.
    Screw Michael, I ran plenty last night. I think I’ll work on heavy push-jerks instead.

  • Justin

    I think both Sam and Moon would crush the 300 workout at this point… With the exception of the windshield wipers, I don’t see it as being particularly that difficult. I mean sure its an ass kicker, but certainly not as hard as the filthy fifties or many of the hero workouts and Eva we have done recently.

  • Jack Bauer

    I agree with Justin-most of us would go to work on the ‘300″ workout. Like Moon, it has a special place with me because it was the workout that led me to Crossfit too. At a 100%, this would be sub 20-15.
    The 12 days of Christmas workout (although Moon and I consider it Hell-mas because that pain was not Christian) was much more challenging. As is the Filthy 50. It would be a fun rest day WOD to do.

  • Jeff

    The floor wipers sound tough, but so do the KB clean and presses. Note that not only do these cleans have to touch the floor, but technically since they aren’t designated as ‘push’, the presses are strict. That doesn’t sound like something fun to do 50 times.
    Hats off to Ewen, who did an extremely demanding variation by doing L-sit rope climbs. His first pull on the rope was 100% bodyweight whereas I used my first two pulls to get myself out of seating position and almost into standing position before lifting my entire body off the floor.

  • Brett_nyc

    “If you go like I’m doing it, everything will just drop onto floor. The way you’re doing it, you’re gonna spray it all over the wall.”

  • Jack Bauer

    “Jealous of Keith’s hot Lululemon clients, Court attempts to impress his client with his own move-Downward Shitting Dog.”

  • marisela

    after a much needed hiatus (6 days off) i went to riverbank park to do “michael”. Sub superman’s for back extensions.
    i realized that i do tend to get distracted during workouts, especially when im doing them alone. Even still, there was almost four minutes of improvement. Last time was 33:19.
    yay crossfit

  • Jack Bauer

    “Jealous of Keith’s hot Lululemon clients, Court attempts to impress his own client with his new move-Downward Shitting Dog.”

  • xuan mai

    Jack – I just spewed my tea all over my laptop after I read your last comment.
    I’ll be sending you the repair bill!

  • Jack Bauer

    Xuan Mai-YES! 🙂

  • 30:15 – full Rx
    100 push-ups, un-timed
    500 rope jumps, un-timed
    Ok, so it looks like 300 is out for this week. Maybe we should make it an end of the summer thing? Like August?

  • dan def

    caption contest:
    “…. next roll back the shoulders …and wala… my head has been sucessfully removed from my ass.”

  • sam

    random.. did anyone ever hear of Paddy Doyle? The “world’s fittest man”.
    Apparently one of his world records is 1,500,230 push-ups in one year. Which is over 4000 push ups per day…

  • Moon

    Thanks for the vote of confidence, Justin.
    Can’t decide between Jack’s or Brett’s…

  • Just wait ’till you see “Downward Shitting Dog” for time, bitches!

  • Brett_nyc

    I think mine comes in under the radar where as Jack’s is just as loud as he is in real life.

  • sam

    “This little piggy went to an organic market,
    This little piggy stayed at home doing burpees
    This little piggy had grass fed roast beef
    This little piggy had no proprioception
    and this little piggy went “wee wee wee” all the way to the blackbox!”
    there, now who said crossfit couldn’t be fun.
    A caption with no ass jokes!

  • Brett, I’m afraid yours doesn’t come in under the radar as much as it “sprays all over” the radar.
    Jeff gets my vote, but while we’re at it:
    “Here at CrossFit NYC, we never back down from a challenge. If you tell us to grab our ankles, hell, we’ll grab our toes.”

  • Caption Contest:
    “Buck Buck #1!!! Ready!!!”**
    **Obscure Bill Cosby reference

  • Erica

    12kg goodmornings
    about 1 minute slower than last time, i blame the cast!

  • Jeff

    If this WOD weren’t already named after a fallen hero, I’d propose we change the name to “The One Erica Can Do”.

  • Chris Gaskin

    45lb goodmornings

  • Brett_nyc


  • michelle

    “thank GOD Keith was away this week-
    now we can FINALLY stop arching our backs!”

  • JuanG

    did a pool Wod today
    pretty cool.
    10,9,8,7,6,5,4,3,2,1 pullups (heard wrong and did
    20 the first round)
    20,18,16,14,12,10,8,6,4,2 flutter kicks
    20,18,16,14,12,10,8,6,4,2 pushups
    10,9,8,7,6,5,4,3,2,1 pool step ladder bar dips
    50m lap after each round
    then 5 min later in no particular order and over and over for 15 min.
    arm lever supermans?
    jumping jacks
    then one final 300m swim.

  • Kevin

    as rx’d
    800m runs (curse those stairs)
    GHD back extensions (which thoroughly destroyed my hamstrings)
    AbMat situps.(Thought about GHD situps but would probably still be doing them right now)

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