From the CrossFit Brand X forums:

Today, everyone is a Big Dawg. Everyone can do this workout as Rx’d. If you are unfamiliar with the lift or have an absolutely horrible air squat, go light and work on form.

http://media.crossfit.com/cf-video/backsquat.mpg

http://www.youtube.com/watch?v=1u9vCOvJMdk

If you're doing a WOD like this at the Box, you will have 2 spotters for each attempt.

If you're a recent Elements grad and have never spotted someone on the back squat before, let your instructor know and make sure they make it clear to you how to proceed safely and effectively. (Also be aware what you as the lifter need to do if you fail on an attempt and need assistance.)

If you're stuck in GloboGym land, however, this forum thread link below has some useful advice on what to do if you ever get stuck and have to dump the weight while doing a back squat:

http://www.strengthmill.net/forum/showthread.php?t=4074

6/12 Friday rest day dinner
@ Ukrainian East Village Restaurant (in the East Village)
starting at 7:30

Jeff, Adam M, Good Sam, Jess A, Torch, Erica, Sara, Jeffrey B, Kurt & Melissa, Ashleigh, Rickey, Juan G, Jacinto, Aaron, Mike K, Kate, Max?, Sophie, Kelly, Hari, Brian K, Levi, Davi (late)

If you want in or out, let me know because I have to set a reservation.

Jeff, I'm in for whatever happens after dinner, as I won't be able to make it there till like 11.

For those that were unaware, I was cleared yesterday to go back to working out! Doc told me to ease back in so I did a half Cindy:

7 rds in about 9 min & called it a day b/c my shoulder was really sore. It's still pretty sore today, so I guess I need some more easing.

Jeff -

In regards to your post about injury training, I would say it depends but agree with Brian D. Take some rest from your upper body. I pretty much only trained legs & core for the first couple of weeks. I found that not being able to train full body was really tiring, so I took two weeks off. Monday was my first day back & yesterday was my first upper body work in almost 5 weeks. Just see how you feel.

Not the best day for me on the strength front...

275-295-315-325f-325-335f-315

I think thrusters and double unders may be my kryptonite. Great class for CFE this morning, btw!!!

Jeff, I'm in.

Jeff, I'm in for the dinner as well.

115-145-145-165-165-165-165
Still having a hard time getting the bar lower on my back. Have to practice more. Good 8am wod today

to anyone interested in hanging out again after this friday's rest dinner, there's a movie night, food/booze potluck this sunday.

//repost//reminder//repost//reminder

Hey blackbox, were having a lil get together at GoodSam's (970 Kent ave in Brooklyn) this Sunday to watch 'Every Second Counts' (The CF Movie) its by suggested donation of 10$, which will go to the CFNYC Affiliate cup fund. Also its BYOB, so bring drinks and bring any and all kinds of food. She has a quite accommodating kitchen. Also its kind of a big space and kind of a huge screen so hope to see many of you make it out there.

6p-9p
Movie to start around 730p

970 Kent ave
3 blocks from (G train) Classon ave stop

CF movie trailer
http://www.everysecondcountsthemovie.com/

Yesterday's CFE was good. Although only John came out to brave the impending rain, we had narry a drizzle and did the following (for those wondering what CFE is like when I'm teaching):

Warmup
8 x 100 hill repeats. Max effort, unlimited rest.
Drills
Burnout: 2 minute tabata hill run, with "rest" periods being squat holds.

Looking forward to next week.

Craig_Cinci and Brian D
Yes, I've been doing stuff like back squats and GHD sit ups regularly every few days now.

Kurt,

Where do you do the hill runs?
Thanks

to anybody who will be joining us after dinner, be sure you send me your phone numbers (on FB?) so that we can contact you

Newbie question---how does CFE work? Is it an extra membership from the Black Box? Is there a regular schedule to classes? Is there a separate CFE/NYC website?

craig,

what was the prognosis on your shoulder. curious as i am having some rotator cuff and ac joint trouble lately. i overcompensated on OHS last week and ended up f-ing up my cervical spine. my entire neck and traps are in spasm. i tried to swim last night for some rehab. woke up this morning and both my shoulder and neck were killing me again.

the above, coupled with my nagging patella tendonitis has forced me to try and take two weeks off.

it's hard mentally to do so + i find that my injuries and my lower back tighten up if i don't work out. my intention is to stretch, ice and get on the foam roller a lot.

Re: CFE

Classes are free, just come by the designated place at the start time and come run with us. The regular schedule is:
Tuesday 6:30p, Columbus park entrance to central park (Brian)
Wednesday 6:45 am, Black box manhattan (Brian)
Saturday 10am, McCarren park in Brooklyn (Torch)
Sunday 3pm, Brooklyn Box, 317 Metropolitan ave (Me)

Hill may be the wrong term, since it was only a slight rise. If you enter at Columbus circle and continue up the western edge along the main bike path, we ran along the edge of the first large meadow. I'm sure it has a real name, but I don't know my central park geography very well.

No CFE NYC website yet, but Brian can probably speak to that better than I can.

kurt.

yes, i would hardly call that a hill!

if you are looking to do some repeats just run a little further north past the 72nd street transverse...as you bear to the left about 200 yards past the transverse on your left, you'll see an "exit ramp" that heads back south uphill to the west 72nd street entrance to the park. it's pretty steep.

or head to the back of the park and hit heartbreak hill. :)

Anna,

In addition to the free CFE (for members) classes listed above, we are also running a CFE seminar on June 20. (See the link at the top of the page.)

Yesterday:
Cindy - 22 rounds

Today:
10 pushpress 135#
15 KB swings 24kg
500m row
10:33

...and speaking of CFE...

Torch ran a great CFE session this morning at the special "extra early" time of 0630

We did the whole thing over at Madison Square Park:
- Warm-up with drills and skills
- WOD
Death by 10 Meters:
With a continually running clock, sprint 10m the first minute, 20m the second minute...until you can't complete the distance in one minute.

This is a ruthless, brutal WOD. It seems so innocent and easy for the first few rounds...and then it just kicks your ass.

Fantastic performance by everyone this morning.

I stopped at 19 minutes. EVERYONE else kicked my ass and kept going. Great work guys!

Cool down/ form check run around the outer park to finish.

185-205-225-235-245-255-265

Heh, for once I've done singles on squats the same day as CF. "Olympic" Back Squat - 170kg/374lbs.

Craig and anyone else who is injured or recovering, I'd warn you to ease into training again as well. Coming off an injury like that and with minimal activity for the muscles and joints is not going to be fun; the first week MAY have excruciating soreness and/or a big hit on your ego if you try to go back to normal intensity. You can hit the reset button on the injury

Hey Jeff,
count me in for the rest day dinner.

235-245-255-265(f)-260(f)-255-255

Black Box (120,120)

Thanks for posting, I'll definitely be subscribing to your blog.

What Kirk said :)
CFE this morning was an excellent workout and we had a great group. And we managed not to take out any pedestrians in the process.

"Officially" I had a first degree sprain of my A/C joint. The doctor said the only real solution was to not do anything.

I did no upper body for almost 5 weeks, which was excruciatingly horrible. I also found that just focusing on the lower body & core with CrossFit type workouts was too exhausting. Long-term, resting & healing will be more beneficial than continuing to be hurt or reinjuring myself.

Yes, Brian my body hurts. It might take a bit for my shoulder to loosen up. Baby steps.

Craig---try acupuncture. it does amazing things. If your interested check out the community acupuncture network at www.communityacupuncturenetwork.org/. This will provide you with places in NYC that provide you with services on a sliding scale. you get really great service for little cash.

For those interested, the link about bailing when squatting on your own in globo-gyms has a fantastic Rip quote...

Question: "The rack isn't a power rack but the half rack that angles upward? If I get stuck down there, do I lean forward into the rack trying to get the bar onto some hooks? SHould I try to heave it off my back and catch the large rails at about thigh height? Is there a proper way to do this and anything I should be careful not to do..."

Rip: "In my gym, you get spotters, you safely dump it backwards loaded with the bumper plates, or you learn how to accurately judge your ability. If you dump the bar on rails or pins or anything else in here, I will beat the cum out of you with the remnants of the bar."

Fantastic...that guy is a flippin genius.

Zach--

Is that a service CFNYC offers should we dump weight incorrectly?

*facepalm* @ photo caption

I cringed at the caption a little bit too.

Made up "Mary" today - my first time and realizing that I'm not sure I did it properly.

Are you supposed to alternate legs with each round or do both legs in each round? I did 20 pistols per round.

Here's how it went:

I’m working on handstand pushups - definitely seeing some improvement in that area, but not enough to do all the HSPUs without assistance.

So I had a false start:

1 full round (against the wall) and touching the pullup cage post for assistance and then another round of HSPUs (against the wall)

I realized that wasn’t going to work for the whole 20 minutes so I restarted after having set up the handstand pushup harness.

Then I did 5 full rounds plus HSPUs and 10 pistols on the left leg in 20 minutes.

Pistols are good for my right (weaker) leg. I can easily get a full ROM (ass to heel) on my left, but it’s more challenging on the right…but I was really insistent on getting it, so while the right leg was definitely slower and more arduous, I was quite successful at exercising that full ROM, which is key to getting the right leg up to speed with the left.

Then I jumped back on the bar and did 6 dead-hang pullups and jumped off (too bad I didn’t go to failure…I think I had more in me, but I didn’t even push it because I was rushing off to yoga).

***

In other news: THE CAVEMAN CUSTARD IS AWESOME.

I made it last night. Used a little more banana plus vanilla and cinnamon. Contemplated mango as well. I'll definitely smoosh some other fruit in there in the future. Food processing bliss! The custard's great and very easy to make.

THANK YOU TO ALLISON FOR BRINGING TASTY PALEO TREATS TODAY TO THE BOX.

I'm grateful for the energy and generosity of all the folks chipping in to help us get to the Games!

***

I will be squatting later this week.

I currently have an audition scheduled for Sunday night, which would prevent me from attending the screening Chez Sam. I am working to change this.

Another query to go with my "how do you do 'Mary'?" question:

what's the Crossfit "standard" for pistols - is full ROM ass to heel or just breaking parallel or whatever is the fullest ROM for any given individual (each according to capacity)?

17 burpees today

CF Northern Ireland's Guerilla burpee challenge
http://vimeo.com/4891485

Back squat. 315. 335. 355. 365. 375. 395. 400 pr.

335
355
365 Tie PR
375 fail
370 fail
370 fail
370 fail

225x10
225x10
225x10
135x20

got greedy working with Rob.

215, 215, 215, 225, 225, 225, 225
(68,54), (42,33)

Brendan gave me some shit about my post and lack of # of rounds. It was 3 rounds on the push-swing-row. And I had a Marine bothering me the whole time asking what WOD I was doing. No excuses, I was smoked at the end.

275
295
315
325f
320
325f
325f

225x16

I think my squat form is getting worse. None of these feel that heavy but form is limiting me. I will be working on that more.

and 17 burpees, twice... since the burpee police claimed they didnt witness them the first time. ;)

(42,36)

Re. Helping team get to the games:

How do we donate if we can't attend film screening?

Dianne, 7am (sometimes, but not this week due to asthma)

Ok so I got up to 145 lb back squat. Not very heavy but 5 lbs more than last time. Guys, thanks for all your encouragement. I tried 150 but it wasn't happening...this one needs a lot of work.

I happily did 17 burpees, and happily made Mike do an extra 17 because he didn't look that tired. Juan, glad to see you did your 17, I thought you might have given up...

115, 145, 165, 175, 185, 190, 195PR

Thanks to Steve, David and Josh for spotting me, and KJ for being a great workout partner.

(51,33)

135-155-165-175-180 (PR I think)-185 (f)-185 (f)

185-195-205-215-225-235(f)-235(f)

I should've been able to do 235, but not tonight. Thanks to 8pm class, Court, and Hari for the spots and encouragement.

95, 115, 135, 145, 155, 165 (fail), 160 (fail). If I had just kept the weight in my heels I think I could have gotten the 160. Thanks Sophie and Aaron for the encouragement, great working with you both.

JP Morgan Corporate Challenge, 3.5 miles

22:40

Good luck to those of you running tomorrow.

315, 335, 355, 365, 375(f), 375(f), 370(f)

Max reps @ 22# - 25

I was bitching about my legs earlier, now they're really fucked.

Nice job Ashleigh. It's all in your head.

115-120-125-130-135-140(PR)-135

140 was a little shallow/ugly.

Thanks to Tony, who made 195 look like a piece of cake!

And begrudgingly, 17 burpees.

Nice Run Ewen!
I ran last night as well:
JP Morgan Corporate Challenge, 3.5 miles
24:00

Turns out my "Mary" included 50 extra pistols.

Oops!

Tony-niiice!!!

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