Update on the impending move and holiday schedule, by Hari Singh
- We will have a normal schedule through this Wednesday's lunchtime class.
- Wednesday night, Thanksgiving Eve, we will have a single Workout of the Day "WOD") class at 6:30pm
- Wednesday's 6:30pm WOD class will be the last one at the 38th Street location.
- There will be no Manhattan classes from Thursday, November 27 through Sunday, November 30. (All members are welcome to take advantage of classes at our Brooklyn location--check this blog entry for details of class times/dates.)
- We will be moving out of the 38th Street location starting at 11am on Saturday. [Please note that we had originally planned for 10am but have changed it to 11am!]
- If you are available to help with the move, please post to comments.
- Black Box 2.0 (25 West 26 Street, 3rd floor) will open at 7am on Monday, December 1.
- We will initially maintain the current schedule.
- We will announce schedule changes (additional WOD classes) within the next two weeks.
- Flooring for the new location will be shipped from Kentucky this morning (November 24).
- Lighting is being installed this week.
- We expect to paint this week.
- We expect the flooring to arrive on December 2.
- We expect to have a temporary pull-up system installed by December 2.
- We expect to have the new pull-up system installed by December 14.
- We expect to begin work on the showers next week.
- We expect the showers to be operational by January 1.
- A list of equipment on order will be posted this week.
- To date, we have commitments for 29 out of 50 6-month memberships we are shooting for in order to help fund our growth (and remember, former members are welcome to re-join, including a special discounted refresher course of our Elements Workshop):
Arthur B. (12 months)
Brad H. (12 months)
Justin W. (12 months)
Kurt (12 months)
Michelle (12 months)
Scott N. (12 months)
Alex F. (6 months)
Anthony H. (6 months)
Ari (6 months)
Audrey (6 months)
Brian G. (6 months)
Brian K. (6 months)
Brett (6 months)
Chad (6 months)
Chadron (6 months)
Chris G. (6 months)
David W. (6 months)
Dexter (6 months)
Felix (6 months)
Jessica (6 months)
Kirk (6 months)
Kenny L. (6 months)
Tony L. (6 months)
Monday 081124
Rest Day on the main site. Instructor's choice of WOD.
The debate about CrossFit continues over at Chip Conrad's blog (and Brian's as well)--post your thoughts in the comments below
Great list of CrossFit-approved vacation WODs (thx, Kirk)
Esther Gokhale argues that most of what our culture has taught us about posture is misguided--even unhealthy (video)
Why you should eat animal fat
Why you should eat bone marrow
Your thoracic-lumbar hinge says a lot about your "core"
Paul Chek's take on functional exercise
Bad-ass Polish weightlifters (video)
Rip is watching your back (video)
CrossFit/Brand X recommendations for how to scale this workout (along with some commentary on how to approach "Lynne"):
CrossFit rarely asks for maxs. This workout does and expects that there is no “gaming” the workout. At Brand X I tell people I want to see you falling off the pull up bar. People whose score looks like:
10/30
8/25
8/20
8/20
7/15
Are going for a number and not a max. Test your limits today.
Big Dawgs:
As Rxd
Pack:
Scale the weight on the bench press. Use a weight that you can get at least 6-8 reps with.
or
do as Rx’d and dial back the rounds to 3.
Puppies:
do 5 rounds of
max push ups
max pull ups or beginner pull ups
Buttercups:
Do 3 rounds:
max push ups
max pull ups or beginner pull ups
Subs for Bench press:
dumbbells, push ups, elevated push ups
Subs for Pull ups:
Assisted Pull ups, Beginner Pull ups, Ring Pull ups, Ring Rows
*Jumping Pull ups should be subbed with caution as high numbers of these have been associated with rhabdomyalisis.
reposting from yesterday's comments:
Brett scored the game winning goal in our hockey game tonight.
http://www.chelseapiers.com/sportmgr/index.cfm?fuseaction=team.home&team_id=7557
Be sure to give him a big HIGH FIVE when you see him!
I'll be around to help with the move.
I am certainly available to help with the move. What will be the Final BB 1.5 WOD?
Non-stop Lynne, for a change of pace.
@190, deadkippish C2B pull-ups
(5,9) (5,5) (4,4), (3,4), (3,5) Total: (20,27)
Compared to 11/7/08, regular Lynne with as much rest as necessary between exercises: (23,32)
I think my numbers are too low for the lack of rest to make much of a difference. It certainly felt a lot harder, though.
First day back and things were "Just Nasty":
3 rounds for time:
50 squats
21 pull-ups
21 push-ups
10 HPC @ 95#
15:17
fun was had by all...
Plan for the move sounds good. I will be moving my GF on Sat, but should be available Sunday.
Since the GF is moving in and we are not bringing her furniture, I figured it wouldn't hurt to see if anyone wants some of it. She is getting rid of a wood-slat futon, IKEA black faux-wood "table" (not an eating table, more like a hallway table. She used put it against the wall and put the TV on it), night stands and a dresser. I will try to get pictures sometime this week, if anyone is interested in it. If you want to grab it on Saturday, I can help you move it. Either way, it is out the door on Saturday or before. Email me if you are interested: kurt_tullar at yahoo dot com.
made up Sunday's
Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
21 deadhang pullups
20 inch Box jump, 21 reps
21 24k good mornings
Walking lunge, 150 ft
29:05
Wanted to do Jason, but Juan gave me a competitively disappointed look, so I had to help him retain DFL.
Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
21 deadhang pullups
20 inch Box jump, 21 reps
21 GHD back ext
Walking lunge, 150 ft
28:50
I'm a lucky man.
Thank you, Jolie!
Can I get an oohrah on not coming in DFL today.
Michelle what happened, you text me last night and today your a no show.
I figured it was time u remembered what dfl at lunchtime felt like again. I thought it would be good for both of us. I need to share my dfl equally with all classs.
Kirk:
Thanks for posting this mornings rest day workout. I assume it was Jacinto's creations. I gave it a go and it was fun and pretty tough. Look foward to joing the morning crew come New year. 13:19
OOHRAH Devil Dog! Jon holds that title today. Very disappointed in Michelle's no-show status. I did a few MUs as penance for you.
Gabe- ur a good man. i will work twice as hard to make sure i remain dfl tomorrow at the 6pm class.
Did Sunday's workout. Subbed 15 deadhang pullups for the rope ascents.
36:14
made up the heavy C&Js from a few days ago.
155
175
195
205 F
205
215
225 F
225 F
225 Tie PR