Marisela- congrats on the win, headlining should be cool.

Thanks to the Z-health crew and the Box for putting on the seminar last night. That was really cool and useful information.

Question for Court- If I only have enough money for one pair of shoes and I will be running more than I will be lifting, would it be a wiser investment to purchase the Frees rather than the Vibrams?

All CFers- As part of the schwag from the Urbanathlon, I got an extra 20% coupon to City Sports on one non-sale item. Since I shouldn't be buying more than one thing from them, would anyone else be able to use it?

Kurt
I wouldn't mind using the 20% coupon to get myself some VFF.

It's yours, Jeff. Which Box will you be at today?

Kurt I won't be around until rest day dinner on Friday.

We Want More Old People...

I had to check in on this; I'm 49yrs old today and have been doing Crossfit for about 3 months. I don't get to the Box as often as I like due to a hectic work schedule but I do manage to do the WOD 3-4x per week.

Court promised me a B'day WOD, but unfortunately I'm not going to make it in today... On a short break from work this morning I SMASHED my Fran PR from 11.36 to 8.06 today Rx...

Paul Congrats on smashing the fran time! And happy bday I am thirty nine have been cfttng almot two yes an my lowest fran time was low twelves! By the way Court if u r reading this Rip absolutely agreed with ur plan for getting me more pullups. Dead hangs for some time then weighted. No kipping fo awhile. Buta lso drink whole milk!. I won't get more pullups if I don't put on more weight which I need to bld more muscle to get stronger. Doing one hundred kipping pullups womt do it. So agreed on all points including eating better. So thnks! Whole milk is gross. I will try it though. Se what happens. If hari is there today he has great info from the cert on b ack squat by the way rip made it so simple and corrected twenty five pple with different problems with simple cues. So ask hari if u want. Oh and happy new year to those of u whom it applies to!

Another excellent WOD at Pioneer Valley Crossfit.
Consistently great coaching from Sean.

Today's WOD:
135, 185, 225, 245, 265

For good measure, the "extra" workout was this nasty piece of work:
3 rounds for time (10 min max cutoff)
10 Burpee Pull-ups
10 Sandbag Half-moons w/ 50# bag
10 Sandbag Swings w/ 50# bag

As Rx'd: 8:48

Two great days of WODs and then some at Pioneer Valley Crossfit. They've got a great space, a cool crew and the coaching was excellent.

Looking forward to being back at Manhattan tomorrow AM with Jacinto and the Posse.

As a heads-up, according to the Nike website there are now size 10 romaleos available in the grey and gold. If anyone is still interested you may want to grab these quick.

Paul B happy bithday
us old guys we Rule

Happy birthday Paul B
Us old guys we rule

Romaleo update -

The size 10's are no longer available. Probably returns being processed and resold. Sorry for the quick-dying info.

REST DINNER UPDATE
Dinner wil be held at Tacocina, 830pm
714 9th AVE Btwn 48th & 49th St
http://www.tacocina.com

This is sort of old news now, but I want to mention that Marisela brought the house down despite only having a short two-song set to work with.

135, 185, 205, 225, 265, 275

265 I had a good ROM, but 275 were a little shallow.

I signed up for a CF run and Endurance Cert on November 8th and 9th in Topsfield, MA. If anyone is interested in going, I will be driving up the day before and staying in a motel nearby and could fit at least one more person in the car. The link to the cert is here:
http://www.regonline.com/builder/site/Default.aspx?eventid=646317

Note- This is NOT a POSE cert, but POSE running will be taught. The cert is run by a CF and POSE trainer, the same guy that runs crossfitendurance.com.

What % (or multiple) of body weight are people starting at?

I'm in for the rest day dinner.

The cuisine is Mexican, which I believe is a first for rest day dinners.

The location is close to the Box, so we expect to see a lot of Midtown guys there.

And this is no excuse for the Wmsburg people to not show.

Awesome choice on rest day dinner. Glad to see a restaurant near the office here--I should be able to make it given the proximity.

Kurt--I am most likely in for the running Cert. I have to check on the work schedule and see if it seems manageable, but I definitely want to go. Will get back to you over the next day or so hopefully with a decision.

Today's WOD:

185, 225, 275, 295, 315

Found a good gym here at Beooks AFB, but I'll be glad to be back in the city at the end of the week!

Did these as part of my weightlifting warmup. I always feel uncomfortable doing 5s for some reason. All sets done high bar, obviously.

70kg, 110kgx3, 120kg

am in for dinner. first one i have ever been to. jeff do u think they have ketchup?

and a belated congrats to kurt and zach!

I am in for dinner on Friday.

JWH

I'll save cheat day for Friday... Should be able to make dins!

I'm in for the rest day dinner. Bringing a friend. Yay for margaritas.

165, 185, 205, 205, 205

185, 195, 205, 210, 215

245, 265, 285, 305, 315x3, lost my focus.

I have to thank Craig and Zach for pushing me.

I'm in for rest-day dinner.

Today's WOD: 135, 145, 155, 155, then had to skip the last set because it was time to go to a gym meeting...

135,165,165,165. Tweaked my back so i stopped.

I'm in for dinner too.

late day at work so subbed tabata squats for 19

20,20,20,20,20,20,20,19

I'm in for the dinner Friday.

225, 225, 225, 225, 225

was happy with the extra attention paid to everyone in the class today. some people really made some great improvements in form, which I think is very important for a lift like the squat. and it helps when someone is there to keep you honest on squat depth.