Oh yes! Finally I WOD where I will feel comfortable wearing my spandex outfit with the t-back!

are we running or r we subbing something? other than the bosu ball :)

heh!

Guys! When is the knee extension machine coming? I really want to blast my quads so I look good in spinning class tomorrow! Also, is there any cardio in today's wod?

Lets not forget the hamstring curl machine.

Is it OK if I sub 400 Suzanne Summers Thighmaster squeezes for time instead?

Had a blast today in the morning class. We got a visit from some great folks from Crossfit up in Canada(OPT's place). Did a team workout.

Todays WOD as per Keith:

2500m row
50 HSPU
100 pullups
150 burpees
200 squats

Each team member had to go once on each exercise til the team completed the total reps. Much more fun than running 800m for time.

Dan Def, there's no TV to watch at the Box while doing the Thighmaster, so you'll probably have to sub Dorito eating.

Allison I want some spicy chocolate cupcakes

http://gawker.com/5004843/sex-writer-licks-martha-stewarts-cupcake

Hey Keith,
I thought you might like this site... http://www.meat-o-matic.com/index.php?meat=bacon&navarea=Store

Thanks, Mike! I'm going hogwild on bacon products!

Juan--get a muscle-up and I'll make you some... :)

Jon S. and I did the lunchtime run.
Block Lap x 4. I did 3 min rests.
3:02 3:09 3:12 3:10.

Moving and stationary obstacles abounded (apologies to the USPS cart I clipped) but overall, wasn't that bad. Next running workshop can't come soon enough for me, it would seem.

Mike aka Special Mat: Who's side are you on here? You're in big trouble the next time I see you. I told you not to encourage him!

Clean & Jerk:

95 x 10
100 x 8
105 x 6
115 x 3
120 x 3 no jerk
127 x 2
135 F

about 15 # off my PR. Just not feelin it today

"Karen"
10:15 with 16# med ball

eh. I don't need to do that one again

I'm STILL exhausted and sore as hell from the weekend. How are you feeling Keith?

Coach P- whats on tap for tonite -is it the run?

Everything hurts from this weekend. So much pain. As soon as I start feeling better it will be time to go to the running cert in Ann Arbor.

The only thing that can make the pain go away is bacon...sweet, sweet bacon.

Bacon you say? Here you go Tyler. You're welcome:

"Eating one sausage or three rashers of bacon a day can increase the risk of bowel cancer by a fifth, a medical expert has said."

http://www.telegraph.co.uk/news/main.jhtml?xml=/news/2008/03/31/nsausage131.xml

i decided to go to rbp and do the 400m walking lunges around an actual track. When i got halfway around i realized that i still had half the track and i had only/already counted to 220. My legs had kinda stopped wanting to work, but i continued on and finished in 23:19. I got to 400 (as we have done it at the box) and my time was 22 min on the nose. My final count was 430.
Then i was walking home and never had i noticed the steep uphill climb between riverside and broadway like i noticed it today. I had to stop and shake my legs out before continuing home.
cripes. Thats a hard wk out.

Yes, apply a side of bacon to any wound and it's sure to heal up nicely -- at least when they're sterile bacon bandages! Available now without sodium or cholesterol.

Contains no nutritional value, not intended for internal injuries, ineffective if consumed.

Oh, and Allison I'll take that Muscle-Up CupCake Challenge (provided it's open to all competitors).

http://www.mrbaconpants.com/bacon-news-the-good-the-bad-and-the-ugly/

I think Mr. Bacon Pants says it all. :)

Marisela
As you know, that's not even the real workout. The real workout begins tomorrow morning when you try to walk around for the next 3 days.

true dat, homie. True dat :(

Ah, yes, the 400m outdoor lunge workout.

The day after I first tried that one, I was so sore I missed my stop on the subway, as I was literally unable to stand up from my seat.

I had to wait for the woman next to me to get off, so I could slide over to the rail and pull myself up with my arms.

Enjoy, Marisela, enjoy.

Crossfit Article in Muscle & Fitness
http://www.muscleandfitness.com/newsstand/58

Wod and photoshoot
http://youtube.com/watch?v=9luAgmi1stw

marisela- jacinto loaned me his walker from FGB-feel free to hobble over and borrow it. I am not going outdoors anyway until the mortification known as "fran kicked my ass" has passed.

I can't look at a clock without seeing that 13:49. I may get rid of all digital clocks in my apartment soon. Better for my kids anyway.

I think its time for me to create a version of FRAN for the Wii.

Michelle - Your game platform has arrived.
http://www.thinkgeek.com/stuff/41/superpiipii.html

We weren't supposed to do that WOD?? oops! I'm not going to be able to move my arms for a week now!

Great Moon-thanks- Nothing like opening that link up at my OFFICE!!!!!!!!!!!!!!!!

Nice work to everyone in the T/R elements class who did Fran for the first time! Get ready for Fight Gone Bad on Thursday.

So I can look back in a month and see how far I've come with my training: Time was 5:07 with 65# thrusters.

Break down was:
Round 1: Thrusters: 21 Pullups: 21
Round 2: Thrusters: 8-7 Pullups: 8-7
Round 3: Thrusters: 5-4 Pullups: 2-2-1-1-1-1-1

Grip failed, couldn't sustain the kip for the pullups in the last round. Mike, will definitely see you at that Sunday grip workshop.

Dan, I am neither ready nor able, but I'm certainly Willing.

Time for my Virginal Fran: 6:43 with 42# thrusters and subbing with jumping pullups (42,30,18).

Thrusters were a mess halfway through (I'm relying on my arms too much, thanks Rob for coaching me through them), and I could swear that bar was getting higher and higher as the reps on the pullups added up :)

Thanks again for all the great cheerleading, guys.

so it figures the one running class i dont go to its a balmy 60 degrees with NO RAIN!
feeling like a tool

rob-thanks for the help on the overhead squats.

i got 10 hspus on one abmat-first time getting that low!

awesome job elements class on Fran!

Moon ask Rob to show u his new trick

ok people I'm back, but I'm sending myself back to the elements class. I am severely out of shape and basically a weakling so be gentle.

See y'all on friday night

On the track by the East River

1st 800 - 2.45
2nd 800 - 2.50
3rd 800 - 2.50
4th 800 - 2.49

Alex-so psyched you are back! did Daniel Stamler tell u we know each other?

Welcome again to CFNYC Alex!

Michelle, thats my boss!

Welcome back, Alex!

I subbed with Marisela's WOD and did the 400 meter walking lunges at the Chelsea Piers track.

I probably wasted a lot of energy cursing under my breath at all the tricep kickbacking and bicep curling people, gawking at me during their five minute rests between sets, while my legs were quivering uncontrollably.

13:52 (PR - Two minutes faster than last time)

Alex-didnt he tell u how we figured out that I knew you?He dropped me off at Crossfit once and asked where I was goimg and I told him about it and he said that this woman at work named Alex did this similar type of workout and had lost a lot of weight and i said I bet its crossfit and I bet its the same Alex and I described you and sure enough-
his twins are 6 weeks older than mind-we lived down the hall from them right after our twins were born and now our kids go to school together.

i am trying to get his wife to come.

That is too funny! :)

800s

1 - 2:26
2 - 2:35
3 - 2:37
4 - DNF (hamstring pull)

Welcome back Alex

For my April Fools WOD-eat everything at the craft services tables between breaks that consisted of chocolate chips, glazed donuts, gatorade, croissants, fries, and of course Nestle Quik.

And for Keith I did have sweet sweet bacon because I am conscious of what I eat. :-)

It was hard but I got through it (burp)

12:54 (2:59, 3:10, 3:17, 3:28)
5 minutes rest between runs.

We missed you, Alex. Welcome back.

Alex, I was just about to email you to find out what had ever become of you. SOOOOOO glad you are back!

Alex - Welcome back! You're one of the original icons of The Box!

Now - just to get the Dans, Avery, Alex and Dammit together for a group picture...

Awesome times Chris!

2:27, 2:37, 2:40, 2:44
3 minutes rest.
Thanks for keeping the log and clock coach p.

Being shorter is not a sin, if everybody else around you is taller, it is obvious you would want to look taller too.

We adore your composing type.

I've never been on a Quad before, what should I do? We'd recommend trying an automatic on the Arrive and Drive track first to get a feel for how quad bikes handle before booking the Trail. Trail riding is all about gears (The bikes have 5 gears but no clutch so are pretty easy to ride) and is very much based on ability. Arrive and drive is suitable for everyone from age 6+ (including adults) and you are free to go round the tracks at your own pace. Trail riding is suited to people aged 16+ and you go round with Instructors. We have the largest Arrive and Drive tracks around and probably the best Trail in the UK. ATV For Sale.

Most of todays scooters advertise 70 MPG which indicates that we use on Gallon of fuel for each 70 miles. It's more or lesst accurate. I do own one and it seems that I could drive it for over 80 miles for one Gal. of fuel.. cool isn't it? well think about the danger of driving a scooter, you are slow and hardly seen by other dr ivers due to the small size of it. So why it sells like hot cakes?

What type of helicopters do you have? We have a fleet of Bell 206B Jetrangers, Bell 206L Longrangers, Eurocopter AS350B (more affectionately known as Squirrels) and a Robinson 44.

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Wonderful insight