A few Blackbox folks came up North to visit us last week. Here is a video of what went down...enjoy.

http://www.albanycrossfit.com/my_weblog/2008/09/goals.html

SCALING OPTIONS for today's WOD, courtesy of the CrossFit/Brand X forums:

Big Dawgs:
as Rx’d
Women 1.5 pood
If you do not have a muscle up use a 5/1 sub of pull ups and dips

The Porch:
Complete as many rounds in 15 minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Women 1.5 pood
If you do not have a muscle up use a 4/1 sub of pull ups and dips

Pack:
Complete as many rounds in 15 minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups bridged on feet
8 1.5-Pood Kettlebell swings
Women 1.0 pood
If you do not have a muscle up use a 3/1 sub of pull ups and dips

Puppies:
Complete as many rounds in 12 minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 12kg Kettlebell swings
Women 8kg
If you do not have a muscle up use a 2/1 sub of Assisted or beginner pull ups and bench dips

In so far for the Rest Day dinner on this Friday night at 8:30pm at Tacocina (Mexican food: 714 9th AVE Btwn 48th & 49th St):

Jeff, Zach, Michelle, Jim, Jessica +1, Allison (me), Good Sam, Erica.

That's 9 people so far. We have a reservation for 15 people.

If you know you can make it, please say so in the comments below on today's post.

Thanks.

I'm in for the rest day dinner.

ok for the reccord he was using me to show how the back can move into the incorrect AND the correct positions. he aksed me to go up there bc i was "kinda skinny" so they could see what was going on on my back better than if he had an inflexible guy with a gut (super rip! THANKS!!)and he had be do misakes and then right way. kind of fun but not for three minetes.

Just finished Marshall Law, definitely going down as one of my new favorites. Time was 16:20 with 135# Strict Leg Dead Lifts, 95# OHS, and 55# Snatches.

Also remember seeing AllisoNYC post this workout a while ago, so I did it yesterday and my legs were jelly today. 100 225# Back Squats for time. Had to sub 185#, 23:30. Really excellent workout, had to push really hard after number 75. Can't wait to try this as rx'ed in around 2 months.

I'm in for dinner.

In for dinner!

ON THE ACNE ARTICLE!!

I posited this on my own a couple of months ago. I always had pimples/back acne throughout all of HS (nothing terrible, but it was an annoyance for sure).

I went on acutane and it cleared it up for a while but it came back.

When I switched to Paleo/Zone, it all vanished.

BELIIIIEEE' DAT!

I am in for the dinner. Thanks.

Actually what Rip was demonstrating was what he refers to as "active hips." Michelle, as a mother of three, is known for her "active hips!"

But seriously, a knees forward position in squatting can result in impingement of the femur against the anterior superior iliac spine (ASIS aka iliac crest). Thus shoving your knees apart (as demonstrated by Michelle) can alleviate that impingement and allow for deeper squatting with better back position. This is analogous to "active shoulders" when overhead lifting where the humerous is impinged by the AC joint.

In for dinner on friday.

Re: Everett's O-lifting book- I took a look at someone's copy of this at the box and the book looks good. Anyone have opinions on it?

As far as registering for Certs go, I'm a little apprehensive given my work schedule. I never know if I can make it until relatively last minute. Anyone familiar with the policy if I register to reserve a spot? Am thinking mostly in terms of whether or not I'd be able to get a refund if I have to cancel relatively last minute.

Any thoughts would be appreciated.

thanks keith! there is not much I can do rights but squatting is not one of them! c u at 1:30 for some milk and lifting.

accutane is serious stuff. if u r a woman they test ur blood all the time bc it can give a baby birth defects. It can also cause ur hair to fall out bc of all the vitamin a. Models take a low does of it as maintenance. other options are antibiotics. I am suspect of a diet as a cure for acne. It is hormonal. Women get acne while pregnant or after birth. There is a huge rise in women getting acne in their thirties and forties who never had acne as teens. Sleep /stress ie cortisol plays a large role as well. There is a lot of research on this. Most results attribute it to hormonal chamges and stress. It is "different" acne than adolescent acne. I dont buy it but am glad that JO found a cure because backne at the gym calls for all shirts on.

dinner counter @ 15
Juan (presumably), Jeff, Zach, Michelle, Jim, Jessica +1, Allison, Good Sam, Erica, Scott, Hari, JO, Audrey

Please let us know so we can alter the reservation accordingly.

in for dinner!

you presume correct.

Hey Zach-they are fairly strict about cancellations but i was able to cancel one bc i cancelled far enough in advance and there was a long wait list. Cancelling at last minute is hard but ask Greg-he did it but had to attend a different one-he couldnt get his money back.

where is bad sam-why wont he be at the dinner???

Zach,
I registered for a cert in Boston a while ago and was unable to attend. They did not give me a refund, but I have a 250 bucks towards any cert I want to do in the future.

Fun times this morning with Jacinto and the Posse:

"Nate"
- Muscle Up: Started from a dead hang. Used toes on a box for minimal support through transition.
Otherwise, as Rx'd

12 Rounds (plus one Muscle-up)

Jacinto's "Core Work" at the end for more fun:
2 rounds of:
20 ankles to bar
20 weighted sit-ups w/ 25# plate

First time doing Handstand Push-up and 2 pood KB swings.
As always, thanks to Jacinto and the Posse.

Zach- when I registered yesterday, they have a statement of policy that there are no cancellations whatsoever and you won't get any type of refund at all, not even credit.

Alison,

I will not be in NY this weekend, hence no rest day dinner:( My appt for laser eye surgery got pushed up to tomorrow, so instead of enjoying my weekend, I will be hunkering down in a dark room with a bag of cold peas over my eyes, crying. Upside is, next time wall ball comes up, I don't have to worry about getting hit in the face with the ball!

Thanks for all the info guys. I appreciate it. Was looking like good news on credit towards other certs, until Kurt's post. That really sucks. Not sure if the $600 is worth risking for me right now. Definitely worth it to go, but would be pissed if I had to cancel. Hmmmmm....

Michelle - Love your face in the picture...I hope you are drinking your milk. I just started on my half gallon yesterday and almost through my half gallon for today !

Zach- Didn't mean to bring your hopes down. I would think that the best way to be sure would be to post either on the CF main site or, better yet, on crossfit endurance, explaining the issue and ask what would happen in the event of cancellation. It is entirely possible that they put that message up to reserve the right to stick someone with the bill, but in practice they don't. Legally speaking, it is easier to waive a right you have reserved, rather than affirmatively try to take one away after the fact.

I'm in for dinner. Tony.

Out of interest -- who's still in on the burpee challenge?

Andrea- give me ur email address. i cant do it! Mine is michellefoxman@yahoo.com I will do muscle milk though. And i started my son on whole milk now-he is 8 and a gymnast so I figure well why not?

in other dumb news i "prepared" nicely for Nate by working with keith on that damn gravitron machine on dips and pullups so now i cannot feel my arms anymore. swell idea.

but i did pr on one set of five then set of 4 back squat 135 which is a 10lb pr for me! yay! and it was true low bar. Thaks Rip!

A call to burpees.
http://www.crossfitbrooklyn.com/2008/10/hardy-boy-wod.html#comment-81419

Michelle,
Just curious to understand. What's the rationale with this diet you're doing that involves drinking a gallon of whole milk per day?

Whole milk is classic for gaining.

It has a pretty high density of carbs, fat (whole milk), and protein, all in one. And it's easy to consume.

The poor man's gaining diet is a gallon of whole milk and a loaf of bread a day.

It's an "old school" bodybuilder mentality.

Not to speak for Michelle, who will reply with "Rip told me to."

Bahahaha

Day 80 of Burpee hell for me. I am still doing them first thing in the morning.

I'm still in but started a bit after you guys and never caught up. Day 61 today. I must admit my push ups have never been better and I can attribute the gains to this challenge since I rarely ever do push ups except for when they show up in WODs.

"Nate"
My subs were:

6 thin green band pull ups/6 jumping ring dips
box HSPUs on knees
20 kg bell

9 rounds plus 2 pull ups

11 rounds
2 chest-bar pu's / 2 jumping muscle ups
4 handstand pushups w/ 2 45# under head
8 x 15 kg kettlebell swings

"That barbell's going where?"

i am so happy to be off for the next three days, i'm so in for the rest day dinner. right now it is all about the sleep.

michelle:
"really wish i hadn't eaten those beans and that spinach salad right before i took in my half gallon of milk."

beans and milk great for gas
plenty of back fire.

10 Rounds HSPU's 2.8 inches less than full ROM (head to 35 lb plate)

I'm in for rest day dinner!

BW 162

Nice work 1230 crew!

Nate as rx'd

11 rounds + 2 muscleups

HSPU with hands elevated on #25 plates for added ROM

omg hahahaha backfire! pow! pow!
jacinto!!! u rock brother.

rip told me to

no really he said its better for gaining weight than steak and i eat steak a lot.

weird thing is i have gained 6 lbs six my cert in march with no milk at all. i gad lost about 4-5 preparing for it and then all my hair fell out. it seems to me that this milk stuff is not so necessary but i wil drink some muscle milk. he claims i need 2500 calories a day to put on more muscle. i dont know. i kind of like the way i am now buti would like to be a lot stronger and he seems to think they are not mutually exclusive

nate

7 rounds-subed 12 kg kb (should have used at least 16)
hspu to 45 lb plate
2 chest to bar pullups/2 high jumping mu

good work out and great job 6 pm guys. and special hi to gilad! safe trip home and visit again.