July 2008 Archives

Herky Jerky

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THURSDAY 080731

Rest Day Seminar: The Jerk
Technique, skill practice, optional WOD.

Let's everybody give our well wishes to Elizabeth, who's leaving this fair city of ours to go to grad school in Milwaukee. We'll miss you, Liz! In the photo below, Elizabeth's demoing her stylish-ankle-weights approach to weighted pullups.
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Also, happy birthday to our newest member, Tara, who's up here in NYC just for 6 weeks but had to get her crossfit on while away from CrossFit Austin. Happy birthday, Tara!

You poor, sad souls

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Wednesday 080730

Run 15 K

Post time to comments.

At the Box, we'll be adapting this WOD, for obvious reasons. We've got 4 rowers, so we'll do some long rows for those who'd like to do that, and personally I'm open to other options at the lunchtime class that I'll be teaching. (Josh, if you're reading this and want to weigh in in the comments as to what your plans are for the evening classes, please do so.)

Happy belated birthday to Kurt! (His birthday was yesterday, didn't see that on his Facebook til late in the day.)
the magic of the girlfriend pants
To stem the spread of obesity, we must study the web of commercial interests and strategies driving it
Another reason to avoid exercise machines: you might get slung-shot off of them
Brian D. shows us how to put the "active" in active recovery
"Hour's exercise needed to lose weight" (or you could just do crossfit, where we do an hour's worth of exercise in 20 minutes)
Fructose makes you fat?

Hell on Wheels

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Tuesday 080729

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Compare to 080327.

Lab ready for sex tests for female athletes at Beijing Olympics (via)
As doctors cater to looks, skin patients wait
Athletes Anonymous (via)
Midtown Manhattan Greenmarket?! Yes! (via)
CF Omaha: Intensity, not Volume


¿Quién es más macho?

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Monday 080728

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 080709.

Happy Birthday to Brian D.! (his birthday was actually yesterday, but I know we get a lot more readers of the blog on a Monday than a Sunday)
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Worth the Weight--Melanie Roach's Olympic Blog
Jon Gilson gives you permission to fail
The Slow Roast: Part 1, Part 2
Telling a friend she's fat: do you even go there?

In the beginning

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Every Saturday and Sunday the Manhattan Black Box offers free beginners' classes at 10am. Before we ask anyone to make a commitment to our Elements Workshops, we want to give them the chance to see what we're about and be sure that CrossFit works for them. So come on down! You've got nothing to lose. (We also have free beginners' classes at our Brooklyn location. Click here for their schedule.)

Can't make any of our beginners'-class class times? Drop me an email and we'll figure something out.

Saturday 080726

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 080613.

Tomorrow's Rest Day Seminar Topic is the clean. Some CrossFit.com resources on the clean:

Clean and Jerk
Clean
Hang clean
Hang power clean

Medicine ball cleans
Power clean
Clean and jerk odd objects
60 year olds cleaning!
Annie cleans heavy
Clean catch height tripanel
Clean drops
Clean instruction with Coach Burgener--Part 1
The third pull of the clean with Coach Burgener
Cleaning from the ground with Coach Burgener
Split clean and jerk
Training the clean with Coach Burgener
Learning the medicine ball clean with Rob Miller
Jon Gilson teaches the power clean and jerk
Little kid clean and jerk

Jamal, Jon, and Derek work medball cleans
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Should doctors lecture patients about their weight?
Smart fuel: sweet peppers
Randy Pausch has passed

It's Elemental

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el·e·ment [ élləmənt ] (plural el·e·ments)

The hook grip. Shoulder dislocates. Kettlebell snatches. Barbell cleans. Split jerks. Rowing the erg. Kipping pullups.

Sumo deadlift high pulls. Thrusters. Wallball. The GHD situp. Good mornings.

Heaving snatch balances. The CrossFit warmup. Tabata intervals. The CrossFit Total. The low-bar back squat. Suitcase deadlifts. Box jumps. Double unders. Knees to elbows. Handstands. L-sits. Burpees. Dynamic mobility. Static stretching.

Chalk. Sweat. Calluses.

Strength you can actually use. Camaraderie. Experienced trainers. Individualized attention. Friendly competition.

Scaling to your abilities so that the workout only seems impossible (but you'll actually complete it), whether you're a deconditioned couch potato or an elite athlete.

$300. 8 hours. Many dates. Many times. 2 different boroughs. Many coaches. You choose.

No more excuses. Sign up now. Complete Elements. Join us!


Friday 080725

In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

Post time to comments.

A fat rant. (via)
The brain is like a muscle: when it gets depleted, it becomes less effective.
Ritual vs. routine
Naked rugby. Yes, NAKED rugby. (NSFW, obvs.)
Yogurt trendiness
Chocolate-covered bacon!
Getting in shape to run?
CrossFit PEI on "Improvement", a.k.a., even the winner of the CrossFit Games had to start somewhere

A sea of C2s!
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Frantic

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SIGN UP FOR ELEMENTS! You know you want to.

Thursday 080724

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 080510.

Woman left brain damaged by detox
Weightlifting equipment through the ages (via)
They will know you by your hands
Jack Bauer's plan of attack / Thor's sorcerous ways
Fartlek vs. LSD
Delicious DIY salad dressings
Mmmm...burgers

CAPTION CONTEST!
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Don't get bent out of shape

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WEDNESDAY 080722
Rest Day Seminar Topic: Mobility and Stretching
Technique, skill practice, optional WOD.

The 10 best foods you're not eating
The mainstream media's finally catching on: The good news about saturated fat
Berries do a body good
Avocados are good for you. So's alcohol (in moderation). Why not combine the two?
Rowing back to the gym
CF Santa Cruz's 100-day burpee challenge
The tactical strength challenge--who's in?
The top 6 fight scenes of the last 6 years

Congratulations to the 11th graduating class of Elements here at the Manhattan Black Box! From left: Nikos, Tripp, Scott, Cliff, Paul, and Daniel. For more pics of them, click here.
Manhattan Elements Workshop #11 Graduation Photo

And here we see Elements Workshop #12 tackling the CrossFit Total for the first time ever. From left: Gina, Sarah, Coach Hari and Jenny. For more pics of them, click here.
Manhattan Elements #12 does the Total

Haven't signed up for Elements yet? Click here to pre-register!

Get under the bar!

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Our upcoming Elements Workshops in both Manhattan and Brooklyn are both filling up rather quickly and several have already sold out. In addition, I adjusted the schedules of a couple upcoming workshops AND added a new Brooklyn Elements Workshop.

Click here to see your options for Elements and sign up already! Questions? Confusion? Email me.

Tuesday 080722

Push jerk 3-3-3-3-3 reps

Post loads to comments.

The front squat compromise
When yoga harms rather than heals
Mirrors don't lie. Mislead? Oh yes.
Anatomy and physiology for jocks (CF Journal)
Training at the same time of day
The 10 mental illnesses Batman indisputably has

harder than it sounds

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Just Plain Filthy

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Sunday 080720

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Compare to 080304.

The Long Run Is Also A Time Domain

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REST DAY DISCUSSION, Written by Hari Singh

A famous economist once quipped that in the long run, we're all dead. The need to balance our efforts between the short-term and the long-term is sometimes difficult. In the context of CrossFit, it is worth considering how we balance our efforts today relative to this week, this month, this year, and longer.

CrossFit defines fitness as "work capacity over a broad range of time and modal domains." We accept that definition and don't argue whether the WOD takes us two minutes, twenty minutes, or sixty minutes. If someone tells us they stuck with the 50-muscle-up WOD for ninety minutes and completed it, most of us would be impressed. We're always racing against the clock, but the clock keeps ticking. Whether we're in the race or on the sideline, the clock keeps ticking.

A friend and affiliate owner emailed me yesterday about a client who had injured herself during the recent 5 x 5 deadlift WOD. He wanted to blame himself for turning his head on her. She rounded her back and pulled something. My friend wondered what he could have done better. My answer: Nothing. I know he did everything he possibly could to instill the proper technique. He's obsessed with his athletes' safety. The problem is that some of his athletes are not equally obsessed, and that brings me to the subject of this post.

In addition to maximizing their effort during any given WOD, athletes need to think about maximizing their effort for the week, the month, the year, and beyond. You won't do that by letting yourself get hurt, by overtraining, by eating crap, or by sleeping poorly. You won't get there by compromising your form for the sake of a PR. Sooner or later, your poor form is going to catch up with you. (The laws of physics enforce themselves.)

It's no trick to show up when you're feeling fine and blast through the WOD. The trick is to feel fine most of the time; to keep yourself healthy enough that you can do hundreds of WOD's per year. Before your next WOD, step back for a minute and consider that the effort you are about to put forth is a single effort in what should be a chain of hundreds and thousands of such efforts. Don't break the chain.

SATURDAY 080719
Rest Day Seminar Topic: Ring Dips and Muscle-Ups
Technique, skill practice, optional WOD.

(Next rest day seminar topic: Mobility and Stretching)

Post thoughts on the rest day discussion and/or the rest day seminar to the comments.

Zach, new to Elements, practices his wallball technique at a free beginners' class. Don't forget that we've got free beginners' classes at Manhattan Black Box on Saturdays and Sundays at 10am. Plus Black Box Brooklyn has even more times/days.
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Weighted Down

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Pushy

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More Elements Workshops on offer than ever before. New times, new days of the week, AND new locations. You are now officially out of excuses. You're welcome.

Thursday 080717

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

Post rounds completed to comments.

Unrestricted low-carb diet wins hands down
Sunscreen and melanoma
How to review your blood test results (via)
Looking for realistic healthy habits to adopt
Food, not nutrients

Courtesy of The Onion
from The Onion

Five by Five, Plus Happy Birthday x 2

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We're offering lots of new Elements Workshops at both our midtown Manhattan and Williamsburg, Brooklyn, locations. Sign up now before they sell out! Completion of Elements is required for becoming a member of the Black Box. If you'd rather do Elements Privates, where you can set your own schedule, email me for details.

Wednesday 080716

Deadlift 5-5-5-5-5 reps

Post loads to comments.

Compare to 070106.

How much weight does Obama lift?
How to cause a cancer epidemic
Improve your genes with diet and exercise
Primal breakfast suggestions for people on the go
From losing to lifting

Brian D. goes heavy
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Last but not least, happy birthdays all around to both Brett NYC and CrossFit NYC co-owner Josh Newman. Happy birthday, guys!


Rest Day Seminar: Handstands and handstand pushups

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TUESDAY 080715
Rest Day Seminar: Handstands and handstand pushups
Technique, skill practice, optional WOD.

Sounds gimmicky: Body-sensing shirt could improve your tennis swing
I believe in the soul. Metabolic conditioning. The deadlift. The pull-up.
Tofu causes dementia?
Whether you know it or not, that is why you keep coming back and busting your ass. There has to be an element of enjoyment.

Marisela, Tyler Durden, and Brian D. practice their freestanding handstands back at the Black Box Version 1.0

better handstands

Brooklyn Elements! Manhattan Elements!

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Can you imagine? Elements Workshops in both Manhattan AND Brooklyn? Well, you don't have to imagine it anymore. Coming soon to a Black Box near you, we've got more Elements Workshops than you can shake a PVC pipe at:

Cllck here for the skinny on Brooklyn Elements Workshops, and how they'll get anyone who signs up for them a free first month of membership at the Black Box Brooklyn.

And click here to pre-register for Manhattan or Brooklyn Elements Workshops!

Monday 080714

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to 080221.

An argument in favor of having another beer (every day)
Is the RDA of dietary protein a minimum or a maximum? And why is there so much
confusion on this issue?

Reading Between the Lines, by Dave Castro--August 07 CF Journal
Consistency and momentum as keys to success
Chess-Boxing. Yes, I said "chess-boxing."

If you haven't already seen it, check the picture on yesterday's blog post from last Friday night's Rest Day Dinner & Birthday Party for Jeff. All of those in attendance had a great time with amazing food at Marlow & Sons and even more amazing company. A gym that can have this much fun is the kind of gym I know I want to be a part of. Click here to see the entire set of photos.

Jeff and his chocolate triple-layer birthday cake (no actual beef was in said cake) made from scratch by Avery
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Avery and Dan Def share a laugh
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Jeff is ready for very first endorsement deal: peddling Bacon Salt!
Jeff and his bacon salt!

Said Upside Down You're Turnin' Me

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Sunday 080713

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments.

Compare to 070321.

This is evidence of the weird times and strange behaviors that happen at a Rest Day Dinner. Stay tuned more evidence tomorrow.
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AMMAP of AMRAP

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Saturday 080712

Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups

Post rounds completed to comments.

This is the first 30-minute AMRAP I can remember seeing (hence the title of this post). A sign of more higher-volume WODs to come? Do be sure to express your thoughts on that in the comments.

And in lighter news, look who's on the Affiliates blog! If you can identify all the CFNYCers in that pic, prove it in the comments below and/or over there, but also be sure to give a shoutout on behalf of the Black Box over there at the very least.

Lisbeth Darsh, co-owner of CF Watertown, who I've linked to many times before for her great writing on the Watertown blog, is now in charge of the Affiliates blog as well and is doing a wonderful job.

The cure for your allergy: a hookworm
Relative strength formulas
Grains and human evolution

Heather, another recent visitor we had from Canada, works the C&J

True Grit

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FRIDAY 080711

Rest Day Seminar: Rowing
Technique, skill practice, optional WOD.

Happy birthday to not only a great member of the Black Box, but also a recent Level-1 certified CF trainer and one of the driving forces behind the revitalization of our Brooklyn space, Jeff!

jeff_yan_macchupichu

The land before CrossFit
"Flavor, in Italian dishes, builds up from the bottom. It is not a cover, it is a base."
Intermittent fasting, stress, and anxiety
Enough with the bullsh*t excuses: Demons OUT!

REST DAY DISCUSSION #13 by Hari Singh

What do people really experience when they watch a great female athlete perform? Typically, we can only speculate, like the author of this New York Times article on Dara Torres, 41, who has just made the woman's US Olympic Swim Team: "It is as if [the mothers and aunts in the audience] are looking at her and seeing a vision of middle age that society has long been blind to: the matron as a model."
But of course, the author doesn't really know what the mothers and aunts (or the fathers and uncles) are thinking.
On Monday, CrossFit.com posted a video of a fourteen-year-old female athlete during an extraordinary display of athleticism and determination. We don't need to speculate on the audience's reaction to this athlete. It's all posted to the comments:

  • I was standing about 10 ft. from her during the WOD. It was one of the most powerful things, both physically and emotionally that I have ever had the privilege to be present for. (#18)
  • I have tears running down my face...simply amazing! (#28)
  • Holy crap Kallista!!! I was cheering at my laptop near the end and gave a Tiger Woods arm pump after the last one. Damn! (#33)
  • One of the most powerful, inspiring videos I've ever seen. Get me some tissues. (#36)
  • I only wish I could have been there. Kallista Pappas' performance rivaled Nicole's performance in 'Nasty Girls.' She displayed the toughness and intensity that seperates elite athletes from all others. The dilema now is if that video will inpsire or crush the spirits of 20-something men everywhere. I, for one, was inspired. (#37)
  • I'm sitting here in tears right now. That kid is my hero. (#39)
  • I wonder how many boys in her class can clean and jerk 100 pounds ONE time. (#40)
  • After she fell backward not only did she land hard but the barbell nailed her shins-then she appears to be shaking it off and squating to get ready for the next reps! That girl has heart! (#50)
  • Kallista, YOu are an amazing. Your determination was awesome to watch! You Rock! (#55)
  • I have A 13 year old daughter so I have a great reference point Watching Kallista got me choked up. (#56)
  • Kallista: I'm 25. College football. Rugby. Military. Rodeo. ... I used to think I was tough. You are tough. (#57)
  • That girl's heart is bigger than my liver. Such a great experience seeing her gut through that workout. (#58)
  • I must say this girl was freaking awesome. I was standing front and center watching her scream out those last few reps. It was absolutely incredible. I wish I had half the heart that she does. (#70)
  • There were many great moments this weekend, but none better than while I was timing Calista on the C&J. Simply one of the most inspiring moments of my life. After jerking her 23rd rep, she fell backwards and I couldn't catch it in time and the bar fell on her legs. Visibly hurt, she got up, dug in and finished like a true champion. I had tears in my eyes the last 10 reps and could barely count. (#75)
  • Kallista: your effort transcends greatness. Truly awe-inspiring. (#76)
  • Amazing performance by Kallista, of course, but I was even more impressed by how this crowd - her competitors included - got behind her and cheered her through each and every rep. Catch the moment at 3:46 where Jolie "Tough Love" Gentry is wiping her eyes. I wasn't there, but I assume that she was so touched by the moment that she started crying. Show me many other competitions where your competitors will cheer you on and then shed tears at your performance. (#78)
  • Kallista...you are one of the most inspiring athletes I have ever known. (#82)
  • Mr. Pappas - My hat's off to you. You and your wife deserve a round of applause. As a father of 4 daughters, I know it ain't easy. But it sure is satisfying like nothing else when they turn out right.(#91)
  • I can't believe that you can clean 100 pounds! I might do weight lifting when i'm tall enough and old enough. for now I do crossfit with my mom. (#96)
  • As soon as I can get the tears out of my eyes I'm going to show that video of Kallista to my daughters. (#102)
  • Nicole in nasty girls has inspired me for the last three years since seeing it. Your video will inspire me for years more (#104)
  • Thanks for making a grown man cry. (#108)
  • I bow down to Kallista, amazing work. (#115)
  • that video brought tears to my eyes. i guess because it was a girl trying to do something great and it made me think of what i want for my own daughter. (#121)
  • Your performance will go down in the books as one of the most inspirational and touching moments in CF history. Well done! A performance that, as my children grow, I will make them watch over and over again. (#123)
  • Kallista, you are a star! I don't think I've ever been as moved emotionally from watching a vid. I, too, had tears rolling down my cheeks. (#134)
  • Thank you for showing what true determination and strength is. (#172)
  • You proved that the human spirit is unbreakable. (#196)
  • There were proud tears running down this serious, military guys's cheeks watching that video of Kallista. You are truly inspiring. I screamed out loud when that bar came down on your shins. It would have been an amazing performance without that, but seeing you rebound from that just made it more impressive. That video will stick with me for years. (#203)
  • You are one of my new heroes (#205)
  • Kallista- Darling girl, you are a delight to my life. Thank you for your amazing inspiration. I never ever cry, and can hardly even flinch, no matter what goes down. You shook something out my soul, and had me in tears and joy as I watched you. I was mesmerized by your soul, as it battled against the bar and imposed your unbreakable will over it. I am still hoarse voiced from screaming for you as you struggled and endured. . . . If I was ever to have been a mother, I would have wanted you for my daughter. (#209)
  • Watching you do the C&J's gave me goosebumps. I have never in my life seen such a display of fire, determination and focus. . . . You inspire the athlete in all of us - watching you makes us dig a little deeper even when we feel there is nothing left. (#215)
  • I was there and saw her do it but seeing it again actually started the tear ducts going. Then I looked over at my 11mo old, scarfing her breakfast down and told her that she can do ANYTHING she puts her mind to. (#230)
  • Goose bumps and tears flowing, Kallista, you are an amazing young woman. Thank you for the inspiration. (#233)
  • I wish you were on my wrestling team. You could show my boys what intensity means. (#241)
  • Kallista, amazing. It was a joy to watch, didn't know why I was crying but evidently a lot of other people felt the same way. Thank you for the inspiration. (#245)
  • Kallista is the true hero from this event...worth every mile from Texas to see this! (#258)
  • I hope I'm man enough to inspire my daughter to be like that. (#264)
  • My neighbor came over to make sure that I was okay. I didn't know that I was screaming for you and rooting you on. (#270)
  • Kallista~ You are the epitome of an athlete! (#280)
  • An amazing, singular feat of strength, stamina and will. I humbly stand in awe. (#346)
  • The video was amazing: There's always going to be someone faster/stronger than me, but I can aspire to the intensity, focus, and bravery that Kallista showed. (#399)
  • I was at a loss for words....valor...that's the word. (#459)
  • My 7 yo daughter, who does CossFit Kids, watched the video with me and said, "I hope I can be like Kallista one day!" I smiled, hugged her, and said, "I hope so too, honey, I hope so too!" As the father of 3 daughters, I could learn a lot from Kallista's parents, who apparently have 4, and obviously are doing something right!! (#514)
  • When I saw the video this am before work I was almost in tears to see this much grit and determination from such a young lady. . . . I immediately sent this off to my six kids ranging from 48 to 19, they are real winners and I knew they would love to see another winner in action. (#527)
  • This is 2 years in a row that you have moved me to tears. I am so proud of you, not just for your how you compete but for how you conduct yourself outside the competition arena. (#576)
  • I was in the ring when Kallista went to that place after judging another competitor. I turned to my fellow judge . . . to say "where does it come from?" Kallista, 48 year old men can have 14 year old heroes. I also judged the C&J event for the Games' oldest competitor, Jacinto from the Black Box in NYC. 4 reps left with 2:00 remaining, recovering from surgery, and he rocked them out in 1:30. Right in front of me. "Where does it come from?" The hair on the back of my neck stands up still, each time I run that image back. (#579)
  • Showed my daughters (6, 4) the video this afternoon. They talked about Kallista all day and at dinner. They just wanted to watch women do the Girls' WODs all night. Thanks for the inspiration. (#650)
  • Kallista, your performance was totally inspiring!! (#708)
  • What an amazing video. My girls (7 & 9) loved watching it too. Thanks for being a great inspiration Kallista! (#729)
  • Kalista's performance was one of the most awe inspiring demonstrations of heart, courage and strength I have EVER witnessed. I am humbled, stunned and re-motivated in both my training and my coaching. (#749)
  • Kallista - Fantastic work. Young women like you are terrific role models for girls like my six year old daughter. I love being able to show her movies of other physically fit women to give her something to aspire to. (#755)
  • Kallista, wish I had half the heart you have shown. (#786)
  • Kalista, You are one amazing woman! This video made me so choked up that my son had to console me! Your drive, focus and determination to succeed is breathtaking. Like I said when I met you at the games - you ARE my hero!! (#789)

Click here for a pre-Games interview with Kallista.

The Long Haul

| | Comments (26)

Thursday 080710

Run 10 K

Post time to comments.

Compare to 080412.

Obviously we won't be running a 10K at the Black Box today, but come down to find out what each instructor cooks up for his class. Should be interesting...

Statins for everyone: pregnant women, 8-year-olds (plus commentary on why these might be bad ideas)
Worth It: A garage crossfitter tackles the WOD at 2 affiliates

Why people are so bad at preparing for catastrophe
Survival of the sudsiest
Renewing the culinary culture should be a conservative cause?

One of our most recent visitors, Kris from Canada, shows us how to clean and jerk 155 pounds and make it look easy. Nice work, Kris!

To The Max

| | Comments (25)

ELEMENTS WORKSHOPS UPDATE: Only the Tues/Thurs 9pm workshop that begins on July 22nd still has availability--all the rest are full. Act quickly if you want to get into an Elements Workshop this month! Click here to pre-register. Questions? Concerns? Email me at allison AT crossfitnyc DOT com.

Wednesday 080709

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 080619.

Learning the 1-arm snatch
Dr. Michael Eades on "another China study" / "Wheat invades China"
Study shows value of food diary in losing weight
Brian D.'s new workout log--go leave him a comment!

Gillian celebrates. Dan R. has posted a bunch more of CF Games photos on his Flickr page. Plus more photos have been added to the CrossFit Games 2008 photo pool on Flickr.
gillian celebrates

Take It Easy

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Tuesday 080708

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 080424.

Free interval timer
Got strength?

Understand it
All diets work: the importance of calories
Do you need more strength?

Coach Burgener and Jacinto at the Games
coach B and Jacinto

Congratulations, Gillian, Jacinto, and Mike!

| | Comments (38)

Let's all offer our biggest congratulations to Gillian Mounsey and Jacinto Bonilla, our two Black Boxers who travelled 3000 miles to compete at the 2008 CrossFit Games. Gillian went out there to win and she took third place (beyond respectable for a person who just started crossfitting a few months ago). At 69 years young, Jacinto went there for the experience of competing, and it looks to me like he had a great one. I can't wait to talk to both of them and hear more about their experiences.

Michael Pommerening, a.k.a. Coach P., was out there, too, having been involved from Day 1 in organizational aspects of this years' Games. Thanks, Mike, for representing us and helping make the Games a success.

Left to right: Gillian's husband Mike, Gillian, Gillian's friend and fellow trainer Dave, Jacinto. Check out all of Dan R.'s great Games photos here. And check out lots more Games photos here.



Gillian on the podium, rocking the CFNYC t-shirt:

cf games 2008 winners

YouTube videos of CrossFit Games 2008

Monday 080707

Rest Day

So HQ pulled a fast one on us by scheduling a Rest Day today instead of tomorrow (as regularly scheduled).

UPDATE: At today's lunchtime class we did a make-up of yesterday's WOD. For tonight's 6 & 7pm classes, Court is going to do a make-up of the last Rest Day Seminar Topic: Kettlebell Swings and Presses (plus an optional WOD based on those movements).

SuperGrace?

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TODAY'S SCHEDULE:
10am Free Beginners' Class (Manhattan)
11am Workout of the Day Class (Manhattan)
1pm Free Beginners' Class (Brooklyn)

Sunday 080706

155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

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Whiskey Tango Foxtrot, AKA Let's Pretend We're at the Games

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10am Free Beginners' Class (Manhattan)
11am Workout of the Day (WOD) Class (Manhattan)
1pm Free Beginners' Class (Brooklyn)

Obviously, this WOD will have to be modified in some way.

Saturday 080705

In any order, perform the following three workouts:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)

5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)

Run either 750m on a steep trail or 1.5 K on a road or track

The start time for the second workout should be 4 hours after the first. The start time for the third workout should be 4 hours after the second.

Post total time for all three workouts to comments.

Please note that the 11am class has to end promptly at noon due to the fact that the management company of our building needs to do some work to the motor that opens and closes our metal roll-up door.

Happy 4th of July!

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July 4 Schedule Change:

The 6:30 Seminar / WOD has been canceled
There is one class only: 12:30 Seminar/WOD

FRIDAY 080704
Rest Day Seminar #3: Kettlebell Swing and Kettlebell Press

Also, don't forget the BBQ at BBB! Starts at 12:30pm, goes into the afternoon.

REST DAY DISCUSSION # 12: MEMBERSHIP PRICING CHANGES

Written by Hari Singh


Retroactive to July 1, we will be changing our payment plans. We believe that these changes will not leave any current member worse off and will leave nearly all members better off. The payment options will be as follows:

Monthly Membership Reinstatement: $50

This charge applies to any member who wishes to reinstate his or her membership for one of the following reasons:

1. Member's most recent payment expired, and a new automatic monthly (or six-month) payment was not authorized prior to the expiration. This charge will not occur for members who are on automatic payment unless they choose to suspend and subsequently reinstate their membership.
2. This fee will not apply to those who begin a membership within 14 days of completing and Elements Workshop.

Monthly Membership: $150 Per Month

1. There is no long-term obligation under this option.
2. Members may suspend membership by sending an email to Allison@crossfitnyc.com one week prior to their next automatic payment.
3. Members who suspend their membership may resume by paying the $50 reinstatement fee plus the monthly fee.

Six-Month Membership: $750

1. No Refunds. No Suspensions. No Reinstatement Fee.


Discussion and Summary

At Black Box, we believe in the product we provide. We are not interested in signing up members who do not attend. New Elements graduates should feel comfortable joining on a monthly basis, knowing they can leave at any time without incurring a large financial obligation. Members should not have to guess whether they would gain or lose by committing to a long-term contract. For those who are interested getting in a discount in exchange for making a commitment, the six-month contract is the same cost as five monthly payments.

In sum, we want to make membership hassle-free for our clients. We also want to make it hassle-free for us; that is why we are implementing a $50 reinstatement fee. We don't want to encourage people to pay for one month on January 1, one month on February 15, one month on March 30, etc. Though members are free to take this approach, it will cost them the reinstatement fee each time their membership lapses. It will also cost members if they do not take the automatic renewal option, sign up on January 1, and then show up on February 2 with an expired (albeit, very briefly expired) membership.

Charging a reinstatement fee may strike some people as unfair. (How dare we charge our valued customers such a fee?) We think what we are doing is incredibly fair. We are offering our members an extremely low monthly rate (relative to the level of service we are providing) and we are asking for no long-term commitment. The typical gym would never take this approach. Their strategy is to sign you up for a year, and then hope you never show. At Black Box, if you never show, you are free to cancel, having never paid for any more time than you actually used. If our approach is in any way unfair, it is unfair to us, not to our members.

Current members who are under a one-year contract should consider themselves out of their contract. You will continue to be billed $150 per month unless and until you suspend your membership. You may also choose to switch to a six-month membership, which will reduce your cost over the next six months to $125 per month. However, there will be no refund should you choose to suspend your membership prior to the end of the six months.

Current members who are paying $200 per month will have their monthly charge reduced to $150. However, you are strongly advised to switch to automatic monthly payments. If you do not, you will pay the $50 fee each time you do not pay for your next month prior to the expiration of your current month. You have nothing to lose by switching to automatic payments, since there is no long-term obligation (other than the need to email us one week before you wish to suspend or cancel your membership).

We think we have thought this through, but it is entirely possible that we missed something.

Please post your thoughts to comments.

The revolution will not be televised!

080704 BBQ @ BBB!

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If my secret code is at all unclear, let me spell it out: 4th of July BarBeQue at Black Box Brooklyn (817 Metropolitan Ave.--L train to Graham Ave.)

Details on the Black Box Brooklyn blog.

Stay tuned for a Rest Day Post soon, and please note that we'll just be holding one class tomorrow on the holiday @ 12:30pm.

69 years old and Jacked!

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The other day I received the following email from Jacinto Bonilla, one of our trainers here at the Black Box:

Allison
on july the 3rd is my 69th birthday,
and at that morning I am going to put up my own WOD which is
69 squats
69 push ups
69 pull ups
69 wall balls
69 KB swings
69 DL 95/65
for warm up and cool down is to run easy around the block before and after the WOD.
maybe if you want to see if anybody else wants to do the same. I know it's not a rest day
But it's going to be fun
I am kicking my own ASS.
jacinto

Jacinto teaches the 7am class 5 days a week. That means he gets up at 4:30am every day to get from Brooklyn to midtown Manhattan. He's got more energy, kindheartedness, and fierce will and drive than just about anyone I know, let alone any 69-year-old I know.

I wrote him back and said I'd be happy to post his birthday WOD on the blog. Here's his response:

GREAT maybe we could give this WOD a name

let's call it GET down with jacinto's dirty 69

thanks Allison


So, it's official. Anyone who'd rather skip the scheduled HQ WOD:
Thursday 080703

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to 080406.

is more than welcome to join Jacinto in his birthday WOD. Now whether or not you choose to wuss out and do your own pathetically puny age or to do 69 reps each is up to you...

Jacinto did his best Spartan/"300" imitation during the Super Fran workout last Halloween--as Rx'd!
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Brother of The Beast

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Wednesday 080702

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

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CrossfitNYC Girls

Pushing Through

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The last time we did this workout, it was the Last Workout at Black Box Manhattan, Version 1.0. We've been through a whole heckuva lot since then, and I just wanted to thank all of our Black Boxers who believed in us and hung in there, through Brooklyn and back into Manhattan, Version 1.5. I must also thank those Black Boxers who've taken on the project of revitalizing our Brooklyn space to the point where it stands a real chance to thrive.

You all inspire me. Thank you.

Tuesday 080701

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to 080503.

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Coach Court uses his Jedi-mind-trick powers to compel you to come to tonight's free beginners' class out in Brooklyn at 7pm. See you there.

courtbrooklyn

So you've taken a beginners' class or two and you want to join the Black Box? Well sign up for an Elements Workshop already, would ya? Thankyouverymuch.

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