Sign up for one of the three new Elements Workshops.
TODAY'S CLASS SCHEDULE
(all at Black Box Manhattan, 39 W. 38th St.)
7am Workout of the Day (WOD) Class--Jacinto
12:30pm WOD Class--Jacinto (subbing for Allison)
6pm WOD Class--Josh
7pm WOD Class--Josh
8pm Elements Workshop--Josh
REST DAY DISCUSSION written by Hari Singh
Note: There will not be a Friday Rest Night Dinner on July 4. We'll start back up on August 1.
Brian D.'s Sendoff to College
Will be on one week from today, Wednesday, June 25, at 8:00 PM at Havana NY, the Cuban restaurant next to Black Box Manhattan. In so far (12): Bad Sam, Good Sam, Hari, Jacinto, Jeff, Kevin W, Kurt, Michelle, Moon, Sarena, Allison, and Tom.
Who else is in?
Those of you interested in contributing to a gift can email me at hari@crossfitnyc.com.
Black Box Manhattan
The temporary space is starting to look like a real CrossFit gym. We expect to have the custom-made pull-up system delivered and installed on Thursday. We have all but given up on getting the landlord to fix the air conditioning, and intend to hire someone ourselves before this weekend. We're still working on creating changing areas.
Moving Elements classes to later in the evening, and thereby adding additional WOD classes each night, seems to have reduced some of the evening class crowding. As a result, Open Gym hours on Tuesday and Thursday evenings have not proven as popular as we had expected. It is likely that we will discontinue this time slot at the end of the month in order to accommodate demand for additional Elements Workshops.
Black Box Brooklyn
The Brooklyn team continues to breathe life into Black Box Brooklyn. Beginners' Classes have begun and will continue at least four days per week through July. We hope to have Brooklyn Elements Workshops running in August.
Those members who have laid out petty cash should email me the amounts so we can settle up this week. (Thank you.)
Summary
We've been working our way through a difficult transition, and although things have not gone perfectly, we're well on our way. You have all been incredibly patient, as we have navigated our way through numerous obstacles. The Brooklyn team has done an absolutely amazing job.
We're now entering a phase where it's okay for you to start telling us where you see the need for improvement. What can we do to make Black Box better? Please post your suggestions to the comments. Or, if you prefer, email me.
Another reason to CrossFit: for heart health, sprints match endurance training
Crazy diets go way, way back
No higher death risk in long-term coffee drinking
The complex interactions that lead to our most dreaded disease
I think the majority of us who wanted open gym hours are the Brooklyn crew, lol...
Oh and to add, one of the things that the beginners were asking about tonight was the website for the Brooklyn space. They seemed very interested in that so the sooner we can get that up and running, the better I think.
Hari -
Now that the Manhattan facility is (more or less) back up and running, what is the policy with respect to the suspension of yearly accounts? I know that they you planned to freeze the accounts during the period of time for which the Manhattan facility was unavailable. When will/ did this period end? How will we be credited?
Thanks!
In regards to Open Gym....is it possible that we can come in and do a workout if we stay out of the way of the Elements class. Very difficult to make any 6 or 7pm workouts and even 8 is pushing it. In the event I can only make it at 8, can I still get access?...I need a good pullup bar, kettlebells, med balls, row machine, etc.
Jonah, I have no problem with that. The problem is if 5-10 people do it. Let's play it by ear. If you know the Box is open, come in and get some. If it gets too crowded, then Elements would get to play first.
Last night:
Dan R: 16:37-65#
Lisa: 21:32-32#
Elisa: 21:24-32#
Kevin W: 17:20-75#
Gillian: 16:31-65#
Dex: 35:25-75# (it's looking like diet Dex)
Bret: 22:15-75#
Brian H: 23:01-75#
KRP Cinn: 23:35-75# (Criag)
Elizabeth: 21:07- 22# (after starting high)
Tom: 15:01- 42#
Brian G: 18:32-75# (almost got you Kevin)
Josh: 23:51-42#
Gavin: 27:14-65#
Jacinto: 29:31-65#
Matt A: 23:05-65#
Dave Rubin from his new home of Raleigh, NC: 18:12-65# (5rds)
Most of the back extentions were done with good mornings and a kettlebell, interspersed with the GHD. Nice work!
CinnCinn, did I spell that wrong...Craig, right?
Does anyone know if "Ferret Legging" will be an event at the CrossFit Games this year?
http://www.randomhouse.com/catalog/display.pperl?isbn=9780679647027&view=excerpt
Chris,
Everyone was given a one-month suspension. If you pay monthly, you should not have been charged during the month of May, but you should be charged during the month of June. If you paid for the year in advance, your year will be extended an extra month.
Jonah,
While it may be possible for you to occasionally work around an Elements Workshop (with the instructor's permission) I do not think that is a practical plan.
We have tried to maximize the number of WOD classes, but we cannot accommodate everyone's schedule. (When we move into the larger permanent space, we may be able to be more flexible.)
The Elements Instructors need to know that they and their class have full access to the Box and its equipment during the allotted time.
In general, when an instructor is on the floor, he or she has a responsibility for the safety of all our members. It may be distracting for an instructor to be conducting a class while simultaneously worrying about someone else working on his or her own, particularly if that someone is not Level I certified.
I'm impressed with those 75# times and many of those 65# times. As a shoulder-impaired weakling, I managed 5 rounds in just over 25 minutes this morning. Presses were mostly broken down in sets of 5-6. I don't know how much difference bringing the weight down to 65# would have made.
Good job everyone!
Joined the afternoon crew for Friday Night Fights:
3 rounds for time of:
30 Sprawls
30 pushups
30 situps
30 squats
30 sprawls plus 2 count combo
1 minute rest between rounds
23:38
Tough workout, especially on the form. Having not done sprawls in roughly 6 months, I was crap on them- head down, slow and bowed in the middle. My combination was always a boring jab/cross, but I kept up the power. Hyper-extending, especially at the end. Ah well, one more thing to work on.
I've been out of the loop for a bit... what are Friday Night Fights?
we used to do fight club at the OBB.
but that went away. nice to hear its making a come back.
so when is this going down. Friday Night Fights sounds a lil confusing
Maura that's the name of the wod for today.
friday night fight.
the workout is discribe by Kurt
IT'S A KICK ASS WORKOUT
last question... what is a Sprawl?
alright... i guess i'll find out at 6pm tonight. see ya there
Anyone got a video of a correct sprawl? I think I have an idea, but can't be at the Box to see it live. Thanks!
Looked up sprawl on youtube, looks like some sort of burpee but without a jump.
http://youtube.com/watch?v=oRq35rn6Fms
That's a pretty good video. The sprawl is a defensive move for wrestlers. When someone shoots for your legs to take you down, you throw your legs back and drop to the floor. There are variations of the sprawl and that one is pretty good. One of the ways that I do them is to throw my legs back and drive my hips to the floor and keep my chest up (my arms stay straighter). It is a little faster that way although it can f*&k up your lower back if you're not careful.
Looks like a sick WOD.
Think Burpee + cobra stretch when picturing a sprawl... Plus if you've ever witnessed the Justin Burpee, then you have seen a sprawl. We did so many of them back in wrestling I just can't seem to break the habit.
CFT.
Bring it on.