the story so far
who's down with the king:
Tony, Torch, Jess, Jeff, Davi, Sophie, Good Sam, Manny, Jeffrey B, Luke S, Juan G, Mike, Josh R, KJ, BojoCop, Kelly, Gabe, Steve-O

That's 18 now. 12 more and I can see if we can get the semi-private room!

Am I missing anybody?

The Half King is one of my favorite places to get a burger in the city.

Allow your children to continue to love both parents without being made to feel guilty or disloyal. Hysteria

why make up your own wod, 'frelen', that consists of 45lb dumbbell thrusters when we have such a limited number of dumbbells. seems pretty 'dumb' to me.

ill swing by tomorrow night, jeff.

What's the time on the dinner? I teach until 9:00.

From the "are these three words ruining your life article":

"It’s not drive, it’s not motivation, it’s not lack of passion that keeps people from doing what they want. It’s not knowing where to start, or how to get from A to B. That’s the single biggest reason people don’t take action to make their dreams a reality."

Really? That last sentence is a bold - and basically unverifiable - claim and I don't think I buy it.

How many pairs of 45# dumbbells are there to do this WOD with?

can "BojoCop" be a recurrent thing?

http://www.wired.com/techbiz/it/magazine/16-03/ff_free?currentPage=all

a little related to the free bread article. Chris Anderson's article from Wired on "Free". CF operates in a similar way.

I'm going to try to make it to the 6 PM class tomorrow, but I'll shoot over to Half King afterwards. And Jeff, I'm definitely in for karaoke afterwards. I gots a karaoke itch that needs to be scratched!

Whoops...the rest day dinner is next friday...yeah, I'll be there.

Thanks, Tony.

Third post in a row...sweet. Figured I'd share this with everyone. It's a fat loss product in Japan.

http://gizmodo.com/5242956/boneless-belt-separates-your-fat-into-small-segments-shames-you

I'm no physicist, but it makes sense to me.

Brett, awesome article. Now how do I incorporate free into real estate, possibly the only industry where marginal cost will never go to zero.

What's up withe the porn ads in the comments lately?

Great find, Levi. Sounds pretty legit to me too. Hari, I see a CFNYC bulk order on these in the near future. We'll need more mirrors too, of course.

Happy Birthday Craig. Happy Birthday Ben.

On another note -- can we start using photographs as teaching points more? Speaking from experience, most of the time you don't get a clear perception of what your body is actually doing (especially mid-WOD) and what it is really doing. Take a moment to look at the pictures posted of yourself and figure out what is wrong and what you can fix next time to be more efficient.

Jeff B., I just happened to think of this today, so please don't take offense - this is truly meant as a teaching point and an area for improvement. Just as getting angry at the rings (or at anything!) may make it easier, so will better form. Next time you're on the rings, focus on keeping them closer to your body, thus shortening the lever arm and providing a more powerful and efficient push through the dip (skeletally, from your wrist and straight up through your forearm, so as bearing more weight there than through your biceps, pecs, etc if you are to allow your arms to stray from your side).

As far as implementation goes once you notice something like this, it is best to practice it fresh - perhaps throwing some strict ring dips into your warm-up would help, when you can focus on your form and you're not distracted by the stopwatch.

Just a couple thoughts. Again, please don't take it the wrong way, and if I'm out of line, let me know. I just think we can make great use, from a fitness / efficiency of movement perspective, of the great pictures that Allison finds and posts here everyday. I can't speak for all coaches, but feel free to ask me about form anytime, either in the gym or on here via pictures. It is an incredibly valuable, and often under-utilized, medium for learning and improvement.

Brett, thanks for sending that out, you hit the nail on the head and this is one of my favorite articles. This is article is used by many product teams and business schools. Its a good summary of whats been happening online for many years, essentially the "Crossfit" business model. It turns the whole contract/pay-to-play model on its head, and proves that thinking prevents growth. Required reading for any budding entrepreneur.

please note that rest day is NEXT friday, May 15th, not this friday

Zach,
Thanks for the notes - no offense taken. I notice that as I get deep in a set of ring dips, I fatigue and then my form suffers. Your point is well taken. I think I'll do a 30-day dip challenge to build up strength and be mindful of form.

Levi,
That's the spirit. If we get enough people, I'll reserve a room. Otherwise, the front of Japas 55 on a Friday night is all good.

Allison,

My vanity is my weakness. I'm willing to take a ding on my time if it means I'm going to be on the blog. For the camera, I'm always good for a wink and a smile mid WOD

"It is better to look marvelous than to feel marvelous."
-Fernando Lamas

I co-sign the need for a "blackbox camera" or even video camera. You could get a camera/monitor setup for relatively cheap and we'd be able to REALLY review people's form on heavy lifting days.

I dug this up after about 12 seconds on J&R's site.

http://www.jr.com/pure-digital/pe/PUF_FVULT60B_hy_RB/

Jeff B.,

Glad to hear you're cool with it. Bear in mind that teachnique waning a bit for the sake of intensity is okay. Remember that we want to be in the 80/20 range -- with Good form about 80% of the time and sacrificing perfection 20% of the time in order to really ramp up the intensity. Of course that assumes that the bad form 20% of the time isn't injuriously bad, just inefficiently bad.

Also, I obviously can't tell where in a set you are. It's just something to point out and consider going forward. Ring dip challenge could be good. Personally, I just do two strict sets of ten with all my warmups now. I prefer it after some dislocates, pushups, and strict pullups, so that I've already loosened my shoulders a bit. In any case, have fun.

Made up the pull-up WOD:
37:42
46 sets
used 6lb medball, should probably go heavier next time.

Just trying to gauge attendance / interest here:

Is anyone planning on going up to Albany for the Qualifiers (either as a competitor or as a spectator?)

I'm going as a spectator and my buddy who is a member up there signed me up as a volunteer I think (didn't tell me till after the fact, nice friend).

Only WODs I'll be doing involve large quantities of alcohol.

Let me see if I understand Frelen. We're taking the IMHO hardest crossfit workout, making it harder by using DBs, and then throwing in my goat, running?

One of my coworkers has the HD version of that camera. Of course its less cost effective at about $200, but the video quality is really good.

It was really helpful to see the videos Court took of the cleans during Elizabeth and that Dan took during the front squat WOD.

I am looking for someone who needs ELEMENTS to sign up for privates with me. Most weekdays 5pm to 6pm work for me. I've been told we could get a decent discount off the one-on-one cost if we do this together. Anyone?

Frelen,

Scaled down to 35# KBs - 16:32

My question is - how does this compare to a Fran, shittyfeeling-wise?

Push jerk make-up WOD. Sophie, Carlo, Justin and I worked on technique and went light on weight.

45, 95, 115, 115, 115, 115, 95

Thanks Brian for the help!

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