For those of you Black Box members who go way back, you'll remember the fact that our very own Court Wing, RKC-certified kettlebell instructor, once "courted your favor" and asked you to help vote him into the Top 10 RKC-certified instructors of the entire U.S. of A. We were a small gym back then, yet still a mighty powerful one, as we managed to raise Court to the grand heights of #4 on that very list! (He even got to assist Comrade Pavel himself at a cert.)
However, it seems we've had our backs turned for too long and Court's ranking has slipped lower than the Top Ten. So, please, dear loyal students of our very own supreme Court, please take a moment out of your hectic day to offer your review of Court's abilities as a trainer, whether specifically on kettlebells or no. We appreciate it most highly!
ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
NEW! #10 Mon/Wed @ 7pm, starts July 20 (5 slots left)
In Manhattan
Elements #64, 65, & 66 are SOLD OUT!
#67 Mon/Wed @ 7:30pm, starts July 20 (3 slots left)
#68 Tue/Thur @ 8:30pm, starts July 28
MORE NEW ELEMENTS STILL TO COME--check back later today for details
NEXT CFNYC SEMINARS:
Olympic Weightlifting Seminar #2 (Saturday, July 11th)
Olympic Weightlifting Seminar #3 (Saturday, July 25th)
Tuesday 090707
21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up
Post time to comments.
Compare to 051111.
What we're looking for in crossfitters
Top 10 reasons why the BMI is bogus
Hand care
Ricotta and Raw Ice Cream in Brooklyn
KStarr on tissue healing (CF Journal preview)
Get off the scale, people!
Food and dining slideshow courtesy of The Onion
Happy birthday, KJ!
The greater New York CrossFit community (Black Box, CFBK, Virtuosity, Queens, LIC, Harlem, South Brooklyn) came together on Saturday out at CFSBK to help Jacinto celebrate his 70th birthday JacintoStorm-style. How many Black Boxers do you recognize in the photo? (Photo courtesy of the wonderful Dan Reshef.)
Scaling options for today's workout, courtesy of the CrossFit BrandX forums:
-----------------------
Big Dawgs:
As Rx’d
(Big Dawgs if you don’t regularly do high rep GHD sit ups then guess what, today your not a Big Dawg. If you have heard Coach's "hairy cantaloupe" story you understand, if you haven’t you are warned, don’t be pigheaded, this can hurt you.)
Women 135
The Porch:
21-15-9-3 rep rounds of:
185 pound Front squat
GHD Sit-up
-or-
21-18-15-12-9-6-3 rep rounds of:
135 pound Front squat
GHD Sit-up
(If you do not do GHD sit ups regularly then sub regular sit ups. If you have heard Coach's "hairy cantaloupe" story you understand, if you haven’t you are warned, don’t be pigheaded, this can hurt you.)
Pack:
21-15-9-3 rep rounds of:
135 pound Front squat
GHD Sit-up
women - 95#
(If you do not do GHD sit ups regularly then sub regular sit ups. If you have heard Coach's "hairy cantaloupe" story you understand, if you haven’t you are warned, don’t be pigheaded, this can hurt you.)
Puppies:
21-15-9-3 rep rounds of:
45-55 pound Front squat
Sit-up
Buttercups:
15-9-3 rep rounds of:
15-25 pound Front squat
Sit-up
with the Games coming up, competition is in the air. Just to get a sense, how many people here at the Black Box are interested in competing in CrossFit in the next year, be it at the local, regional, national, or international level?
rest day dinner Friday, 7/10, 7:30 PM
@ Taco Chulo on 318 Grand nearby Bedford and Lorimer stops on the L train
In:
Jeff, Jess, Tyler Durden, Erica, Jessica L., Good Sam, Dex, Adam M., Kurt, Ashleigh, Kate+1, OT, Aaron
Anybody else?
I'm interested. Need to fully fix the stupid shoulder first.
Also, I've decided that it's more than prayer. You are bionic. That's the only reasonable answer.
Happy Birthday KJ!!!
I have no idea why, but I'm kinda looking forward to this workout...
Thanks, Ash!
Jeff, I am in for the dinner. I haven't had internet at my new place so I have yet to RSVP to the facebook invite, but I am definitely there.
Can I use the "birthday rule" to claim a GHD? I've been practicing!
I'm interested in competing.
Happy B-Day KJ!!!
Subbed for competition taper: skills
7-6-5-4-3-2-1
65# Squat Snatches
C2B Pull Ups
HSPU
Double Under
7:54
Overhead still smoked from press WOD
A belated thanks to everyone for the belated birthday wishes! My workout yesterday consisted of "ride the bus" for max time; my score was 10 hours. Somehow, this was worse than Fran ;) Hope to see a bunch of y'all tonight at CFE!
Oh, and Happy Birthday, KJ!
Did today WOD 13:15
Happy Birthday KJ!
Torch, yes I'm definitely interested in competing next year.
Jeff, I'm in for dinner as well.
16:04 w/ 95#, subbed v-ups
I am interested in competing next year as well!
cough... Sophie?...cough
Jeff,
Not sure about competing yet but would like to be included for Friday dinner. Thanks.
18:28 with 83#, V-ups.
17:04 w/ 73#, v-ups
hAPPY BIRTHDAY KJ!!!AND MMMMMMANY MORE
Torch, I want to compete next year for sure!
Happy birthday KJ!
Happy birthday to KJ from me too!
CFE for me this evening, rain or shine (or thunder!)
My competition intentions for next year lead in a different direction than Crossfit games, although I do think this 'Death Race' will call for a lot of Crossfit-type strength and endurance. It is on my list for 2010:
http://www.nytimes.com/2009/07/07/sports/07deathrace.html?_r=1&ref=sports
Today's a good day to familiarize oneself with NYC's bus system since navigating subway stairs after this WOD may be a challenge for some CFers.
KJ, Happy Birthday!
Happy Birthday KJ!!!
10:27 with GHD
Subbed 95# which was plenty painful, but I probably should've gone a little heavier.
Happy Birthday KJ!
Been absent as of late due to a lacrosse tourney in CO, but I'd definitely be interested in competing next year.
Happy Birthday KJ!
Lisa - count me in for the Death Race! Also, Have you seen the North Face endurance trail race series? Everything from a 10k up to a 50miler. http://www2.thenorthface.com/endurancechallenge/
Happy Birthday KJ!
I have read about those NF races, Kate - apparently they put on a decent race. A bunch of my friends ran the NY races at Bear Mtn. back in May. I just could not bring myself to pay money to run in my back yard :)
So if so many people want to be at the competitive level in 12 months...let's take a unified approach to programming for peoples' weaknesses (I'll run I swear) and nutrition especially....
thoughts?
Yesterday's wod with Sophie:
10 rounds of:
10 front squats 83#
2 muscle ups
13:07- then this wod shows up and laughs at how much hurt 83# put on my quads today.
Got up this morning at 5:30am and waited in a 7 hour line in central park, all to NOT get Shakespeare in the Park tickets.
Went home, took a nap and dreamed of practicing cleans with Torch. Apparently my subconscious says I am in for this competition training.....
40:45
Subbed V-up's
happy birthday KJ and great job tonight! Gabe if u run I think I might have to start running as well.....
As Rx'd but probably should have scaled. Great strength WOD though.
32:38
Black Box (141,141)
83#, subbed V-ups
12:30 or 13:30...not sure based on when clock started
either way, too light.
sub 135 lbs and V-ups
16:49
good wod for my ailments (shoulder, neck and knee) - glad i didn't go heavier with my knee
oh also - doing this wod rx'd if you can't front squat substantially more is a great way to lose form and injure yourself.
it is this exact kind of wod, coupled with my ego, that got me into my injured state to begin with.
i am trying to make a paradigm shift and REALLY mean what i say when i say i want to keep an age/time horizon in mind when i approach a wod. not having the ability to do a pushup, due to my rotator cuff, for the past 6 weeks has sucked.
tough to check the ego at times, but not as tough as being virtually incapacitated (neck, knee and shoulder) for the past six weeks.
41:45 as Rx'd - Definitely not pretty
Thanks Juan for pushing me. That was a lot of weight! Actually 84 reps at 185# or 15,540#.
Kurt:
You can register online through the Public Theater to get on the "virtual line." You put your name on at midnight and check back in the afternoon to see if you got tickets. Worth a shot...
And I am up for any nutritional programming since that is my biggest challenge right now...
Thanks Ashleigh, Torch, Martin, Mike, Jacinto, Lisa, Sophie, Kim, Sara, Rickke, Audrey, Kate, Michelle, and many others I saw at the box tonight for the birthday wishes! :)
16:39 w/ 55# and GHD.
My strategy for the front squats was to do three sets each round. So sets of 7, then sets of 6, 5, etc. By the time I got to the round of 12, i went to two sets, and finished with 3 unbroken. I probably could have handled slightly more weight, but not much at this volume.
Thanks to Michelle, for working in with me, and being extra patient.
+10 burpees. I'll make up the other 17 tomorrow, ugh.
And I'd love people to help me keep my nutrition more accountable. Though the prescribed programming does a pretty good job of forcing me to tackle my weakness every. single. day.
13:46 with 83#. I guess that means it was too light but it definitely didn't feel light.
22:09 sub 135# and alternating GHD situps and V-ups with Dex.[
Happy Happy Birthday KJ!!
16:04 as rx'd - this was rough - got hard coming out of the hole after the GHDs
Awesome time, Craig! As I was saying earlier, I was expecting my time to be the same as yours (after adding Brett's time and multiplying that total by 3).
22:10 Sub 135 lbs
(68,54), (55, 42), (4,3)
good work toughing it through the whole thing matt. The next time this wod comes along, we're goinG for time.
Im in for the games qualifiers next year.
http://www.youtube.com/watch?v=qheb3JyMHSU
so the whole back waxing thing was definitely for performance purposes only, right gabe?
Juan... aerodynamics.
17:12, but with just the 22 lb. bar and regular sit-ups, not V-ups. My back is sore today anyway!
KJ, my bestfriend loves a program called LoseIt, which helps track nutrition. It's originally meant to be a diet tool, but it can also be used to maintain weight. But it's an iPhone app (or iPod Touch); if you're not a gadget geek then that might not be useful. :)