8 years later

In Brooklyn
#13 Mon/Wed @ 8pm, starts September 23
#14 Mon/Wed @ 8pm, starts October 19

In Manhattan
#77 is SOLD OUT!
#78 Tue/Thur @ 6am, starts NEXT TUESDAY (just 1 slot left!)
#79 Mon/Wed @ 9pm, starts September 21 (5 slots left)
#80 Tue/Thur @ 9pm, starts September 29 (5 slots left)
NEW! #81 Mon/Wed @ 8:30pm, starts October 5

Friday 090911
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Compare to 090526.

Acts of kindness are the way to mark 9/11
WTC doctor on 9/11 findings, frustrations

Dying 9/11 firefighter’s final wish

The 9/11 anniversary racket
Why hasn’t America been attacked again since 9/11?
Remembering a future that everyone feared



  • Scaling options for today’s workout, courtesy of the CrossFit BrandX forums:
    Big Dawgs:
    As Rxd
    “Barbara lite”
    Five rounds, each for time of:
    10 Pull-ups
    20 Push-ups
    30 Sit-ups
    40 Squats
    Rest precisely three minutes between each round. Post time for each of five rounds to comments
    Five rounds, each for time of:
    5 Pull-ups
    10 Push-ups
    15 Sit-ups
    20 Squats
    Rest precisely three minutes between each round. Post time for each of five rounds to comments
    Puppies if you cannot do pull ups do beginner pull ups.

  • Hari

    This will be the first WOD to go on the Manhattan Black Box Leaders’ Board. Anyone interested in going for this should ask one of the coaches or members with a Level 1 to judge their performance. (Head over the bar on every rep, chest to floor, squats parallel or below, etc. Situps are anchored or unanchored, with or without ab mat.) Decision of the instructor on duty is final.
    For now, we’ll use the White Board on the wall opposite the Front Elevators. Sara will maintain a backup history of the records, including names, dates, and the person verifying the performance.
    The rules will evolve.

  • Court

    Hey everyone-
    Our ISP suffered some sort of attack today, that’s why the site has been down all day, check it out:
    More to post later.

  • Brett_nyc

    Hybrid Comp, practice wods
    8 Stone shoulders @ 175lbs
    30 burpees, 2:23
    Max reps deadlift @ 315lbs in 2 min, 26

  • Lt Gabe

    America, fuck yeah.

  • Mike Mishik

    really feeling barbara right about now…32:5?ish including rest time.

  • 3:27-11:43-21:00-30:38-39:10 including rests

  • Lt Gabe

    115# 2:54

  • Reagan

    Barbara as Rx’d
    26:10 w/o rest (38:10 w/ rest)
    Black Box (191,191)

  • Sara

    6:03, 5:38, 6:01, 6:02, 6:27. 30:11 as rx’d (w/o rest)
    I don’t like to start drama or spark animosity, but the level of performance at the box this evening was rather appalling. Barbara contains 4 very functional, standard, basic crossfit movements and I would say close to 75% of the people at the box tonight were not doing them correctly. People were not getting their chin over the bar on pullups, getting their chest to the floor on pushups, hitting full range of motion on the situps, and either not hitting depth on squats or not standing all the way up between squats. I’ve seen better form at globogyms. For the most part, these members honestly do know how to do the movements properly, they were just choosing not to because they wanted good times. One of the things I like about CrossFit is that it demands good form and range of motion, and people strive for these things. I’m afraid we’re getting a little lazy at the box and not demanding these things of ourselves. I know I’m not a coach so it’s probably not my place to call anyone out on these things, but I think we’re all capable of a lot more than what I saw tonight.

  • Alexei

    49:49 (rest times included). Lost my card with the breakdowns (Hari, you are so prophetic!… except that I did write my name on it…).
    I’ll confess to probably being one of the more pathetic people in the 75% Sara mentioned. I don’t think a single one of my last 15 push ups was legit (all had an arched back), becuase at that point I just couldn’t effing do them for the life of me… muscle failure took over… The last leg of this took… 12 minutes+ because of that, even with the ugliest-looking push ups ever (and by that point I was probably missing some of the pull ups as well…).
    That having been said, please feel free to come scream at me for not getting my chin over the bar at any time! Craig and Hari already do… I don’t take offense! I promise!
    So, I apologize.

  • torch

    To bounce off of what Sara is saying:
    I didn’t see any of these transgressions today as I was in BK and then driving down to VA. However, I believe them. It is easy to get wrapped up in PR whoring, and I’m certainly someone trying to thrash my last time every time (amongst the biggest PR whores here). That said, YOU ARE CHEATING YOURSELF WHEN YOU DON’T DO FULL ROM. And I don’t simply mean this in a philosophical form-monger sense.
    The guys and gals with the best times in the box almost always are also the people with the best form. That is because proper form is the most efficient way of completing prescribed movements. Range of Motion is part of that. When you don’t bottom a push up, you are using a lot of energy to stop and reverse your motion. When you don’t sit up all the way, you overly fatigue a limited portion of you abdominal chain. When you hack a squat, you are stopping and reversing your motion through muscle contraction rather than muscle elasticity. In other-words, you work harder to cheat than you do to do it right. That excess energy can be applied to doing the movement faster or longer.
    This concept can take a while to transition from the theoretical to practical/applicable realm. I’ve been CrossFitting 2 years and am just now stumbling on strides in certain movements. The 80/20 rule of form degradation with intensity is valid, but make the effort to hit full ROM. You will ultimately save yourself a lot of energy and time.

  • Hari

    Sara is right. It was awful.
    I really wonder whether some people don’t understand the concept of chin over the bar or they are so disoriented that they cannot judge. Hint: If you need to lead with your chin, you’re in denial.
    If I had it to do over again, the warmup would have been two or three rounds of “Cindy” with half the class watching and the other half honestly counting out loud: “0, 0, 0, 1, 1, 1, 1, 2, etc.” would have been the typical count.

  • Hari

    27:56 + 12:00 Rest(4:10, 4:55, 6:00, 6:19, 6:32)
    (68,54), (55, 42), (47, 37)

  • Rickke

    24:19 + 12:00 rest = 36:19
    Only a few seconds better than last time, but I did anchored sit-ups last time with less strict standards on arm placement.
    Thanks for your points, Sara!

  • Alexei

    Found my time card thing!
    37:49 total without rest.

  • jim

    16.02 work.
    28.02 total time including rest.
    pr by 2.26.