Last girl of the year

There’s still time to get signed up for a 6-month membership at the 2009 rates. Come on down to the Box and get signed up!
6 Just 5 FOUR slots left for the ROWING WORKSHOP with Tim Broder, January 30th–sign up now! ($60 for members; $75 for non-members.)
Try a FREE BEGINNERS’ CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.
In Brooklyn
#18 Mon/Wed @ 8pm, starts January 18

In Manhattan
#94 Tue/Thur @ 6am, starts January 5 (3 slots left just 2 slots left)
workshops #95 & #96 are already ongoing
#97 Tue/Thur @ 9pm, starts January 5 (5 slots left)
#98 Tue/Thur @ 8pm, starts January 19
NEW! #99 Mon/Wed @ 8pm, starts January 25

Thursday 091231
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 091116.

The truth about visualization and goal achievement

Technique has nothing to do with range of motion
6 reasons bacon is better than true love
“There’s 70’s Big and there’s Dad Strong.”
This looks like a fun New Year’s Eve option–CrossFit Disco (via)
Jai’s 3 strict(ish) pull-ups (with encouragement from Coach Sara, who served as camerawoman). Please send me a video or photo of your PR, feat of strength, etc. for the blog (allison AT crossfitnyc DOT com). As much as I’d like to, I can’t be everywhere all the time, taking photos and videos like this. So DIY and send ’em in!


  • Scaling options for today’s workout, courtesy of the CrossFit BrandX forums:
    Big Dawgs:
    As Rxโ€šร„รดd
    Make every rep ROM (“range of motion”) perfect
    Pull ups:
    Make them Games-worthy reps. Full extension of the elbows and shoulder girdle to chest touching bar!
    Full body touch at bottom, full extension at top(press down with your shoulders)
    Sit ups:
    Ab Mat if you have one, otherwise full range, shoulder blades and shoulders touch ground to sitting position
    Sink well below parallel full extension at top. Do not be satisfied giving up the lumbar curve in the bottom position or not fully extending the hips in the top.
    Same rules apply for form.
    50-75 Pull ups
    50-75 Push ups
    50-75 Sit ups
    50-75 Squats
    Sit ups should either be Ab Mat or full range anchored sit ups
    Puppies and Buttercups:
    For time:
    20 Pull-ups or 25 Beginner or Assisted Pull ups
    20 Push-ups or 30 Box Push ups or 35 Wall Push ups
    20 Sit ups (do not do crunches)
    20-50 Squats (depending on ability)

  • jake

    Do you have to do this in sequence or is it broken up how you want to do it?

  • mike n.

    you do it in sequence

  • kj

    Stuck with the “my arms are as strong as wet noodles” version of Angie. Last time was 26:17
    50 strict pull-ups (blue band)
    50 rx’ed push ups
    100 sit-ups (unanchored)
    100 squats (with butt ball)
    Maybe next time I will scale up to 75 for the first two!
    Also, consider this my start of the get a pull-up challenge.
    50 band pull-ups in the WOD, 10 for cooldown.
    Happy New Year all!

  • JennTang

    22:25 (green band pull-ups, bench push-ups, anchored sit-ups)
    Happy New Year!

  • Hari

    I’ll open the Box tomorrow from Noon to 2:00 or 2:30 (assuming the WOD is not strictly a run).

  • Kj

    Thanks, Hari!!

  • Hari

    KJ becomes the first (that I’ve noticed) to accept the pull-up challenge. About 50 other members would be wise to follow KJ.
    For January, 2010, I suggest two additional challenges:
    Sleep: Give one point for night you sleep 8 hours or more. A perfect score for January will be 31.
    WOD’s: Give yourself one point for everyday that you do the Main Site WOD, the Black Box WOD, or the WOD at another CF affiliate. Scale as needed. Your goal should be at least 20 for the month of January.
    If you’re serious about getting better, you need to do four things this January:
    1) Show Up and Do the WOD as best you can.
    2) Eat Intelligently
    3) Sleep Right
    4) Work on Your Greatest Weaknesses

  • Tim B

    Angie, anchored feet
    4 x 800m sprints in the park this afternoon if anyones around, and bored, very very bored

  • Sara

    23:30 as rx’d. 3 minute pr.

  • Kirk

    Angie Rx’d – 16:29
    Waiting for Tim to post so I can berate him a bit more for beating me by 17 seconds!… 17 seconds!!! Nice work, Tim.
    Hari, many thanks for the note. Fully support the whole concept. Your four things match up very well with my list of things to work on this coming year… My #4 – Focus on taking time each day to work on personal/creative projects and not let myself be overtaken by work. I suspect #4 will be the most difficult.
    Any news on the Paleo challenge?
    Happy New Year, Everyone!!

  • 30 Day Paleo Challenge Rules are coming very soon. Sorry for the delay, guys. Just stay tuned to this here blog…

  • Jenn

    I’m up for the pull-up challenge and the 30-Day Paleo Challenge. I’ll even do the sleep and WOD challenges too, why not?
    Where are the details for Paleo?

  • Dex

    Happy New year all!!
    I’m in on the sleep & WOD challenges.

  • Sara H.

    I am definitely in for the pull-up challenge, and will be doing modified “moo-paleo” (All credit to Brad S. on coining moo paleo)

  • kj

    I have lots of goals for 2010, but I fear that tallying my sleep score will just depress me. I will be aiming for a 9pm bedtime in 2010, but this may be a resolution that will be broken by Monday night.
    I have been struggling with the cost-benefit analysis of squeezing in a WOD at the expense of sleep. With my 5am wake up, the 8:30 class makes 8 hours impossible, but sometimes that’s the only one I can make M-Th because of work. Anyone care to shed their opinion on the pros/cons of sufficient sleep versus consistent WOD-ing?

  • Tim B

    Kirk, I’m 2 posts above you, and 17 seconds faster, :-p
    happy new year everyone!
    I’m going to be following the paleo challenge but not officially participating because I have a marathon on Jan 10th and don’t want to change up my diet until after that. I get back on the 15th, so I’ll be on a 15 day delay

  • Mike K

    KJ, a continued, chronic lack of sleep will eventually become detrimental to just about everything else… especially your ability to recover from WODs.
    You may do better on something like a Tues, Wed, Fri, Sat, Sun type of WOD schedule with some flexibility on the Tues & Wed ones depending on how you are feeling and how much sleep you are getting each night.
    When in doubt it would probably be a good idea to go for the sleep and hit a WOD harder the next day rather than try to make it in just to get through the WOD with less intensity.
    That said, I’m far from getting 8+ hours of sleep a night myself, and its something I’m working on improving.

  • Hari

    You can’t consistently do the WOD’s at full intensity if you’re not sleeping. One or more of three things will happen: (1) You’ll get injured, which is sometimes just a way your brain watches out for your body by forcing you to take a break; (2) your intensity will suck as attendance becomes little more than a hollow ritual; (3) you wont show up.
    (Who can claim to have consistently done the WOD’s four to to five times per week at high intensity for more than a month or two without also eating and sleeping correctly?)
    We’re grownups and we need to make grownup choices. If your work schedule is such that you cannot get consistent sleep, then CrossFit is probably not the best workout plan (or, maybe your job isn’t right for you.) I’m not being sarcastic; I’m being honest.
    Trying to CrossFit while not sleeping or eating correctly is like trying to take a rigorous academic course load while not going to class. If you don’t get poor grades, it’s because you’ve dumbed down your course selection to the point where you’re just coasting. Maybe you can get a diploma, but odds are you’re not getting much of an education. (The really smart can sometimes get away with this approach to college; however when the really physical try this approach to CrossFit, they get Rhabdo.)
    (Scaling is not analogus to dumbing down. There are plenty of serious people who work out more intensively using subs than many people do going RX’d.)
    If you look around, you’ll notice plenty of people who drop out. We estimate that about one third of the graduates from our hundred-plus Elements courses are currently active members. People leave for a number of reasons, one of the most common is that CrossFit is just too demanding. It requires more time and effort–in and out of the Box–than they are willing or able to give.
    Of course, this is New York, so here’s my advice for those of you who have demanding work schedules: Sleep nine hours on Friday, Saturday, and Sunday Nights. Do the best you can Monday thru Thursday. Do the WOD’s on at least one of the four days from Monday thru Thursday and at least two out of the three days from Friday thru Sunday.

  • Lenny

    13:15 PR
    Also first time I felt nauseous after a WOD. Weird.

  • kj

    Hari, is this you trying to get rid of me? If so, it’s not going to happen ๐Ÿ˜‰
    In all sincerity, my one hang-up about my new job is how difficult it makes it for me to make all the optimal decisions regarding sleep, fitness, and nutrition. Most people I work with function on four hours of sleep a night, lunch runs to McDonald’s, and irregular, if any, exercise. However, all these people inspire me in regards to their commitment to their work, which is work I am also very passionate about.
    At my old job, which was killing my soul day by day, I had ample time to sleep, plenty of healthy food options, and made the 5:30 class on most days. I do believe the trade off is worth it, but I desperately want to try to make it work (being as much of an “adult” as possible) without sacrificing my commitment to health. I believe that Hari’s dead on in regards to the amount of diligence that Crossfit as a regimen requires, and hopefully all these challenges will help me optimize the 24 hours I’ve given each day. Thanks for your thoughtful responses.

  • chris

    This is a tough one. Its precisely these reasons I started Crossfit(shorter workouts), but even getting those in with a demanding schedule can be very challenging, combine that with family responsibilities and you have the perfect storm against your schedule. I think it comes down to consistency, the volume of which is determined by your schedule(2x p week, 3x per week, 5x per week). I jumped in last week after a month of spotty workouts and weight gain, for the double under push press wod and ended up pulling all kinds of stuff in my lower legs and hips, I should have scaled way down(even the double unders). Had I scaled that workout after a month off, I wouldn’t have been limping around over the last week. If your infrequent and random with your workouts, please scale way below what you think you can do. The problem I have is thinking I can do a workout or weight close to what I did when I was coming in over 5x per week. I do think Crossfit is for anyone, even despite crazy schedules if you SCALE properly when you come in infrequently.
    I too just started a new job, and like you KJ, it sounds like we had similar reasons for making the switch. I think it just takes time to carve out your own schedule despite what other people in the office are doing. I know this is tough in finance or a start-up environment, but it can be done. You hear all of these stories about executives who kite surf & blah blah.. so it has to be possible to pursue your passions and career simultaneously. Check out The Four Hour Work Week for ideas on creating your own schedule with your bosses consent. The book is a bit pie in the sky in this regard, but it will give you ideas and get you thinking about it in different ways. Honestly though when your new it will take longer.
    BTW, because of that injury I got some PT work done by Kelly Starrett this week in SF, not only did he fix the problem and give me a bunch of homework to fix it on my own, but he said he was super psyched to be coming to Crossfit NYC. Cant wait for the Cert. Cheers & Happy New Years

  • Reagan

    I was really glad today wasn’t a 5k row again, again!
    Angie, as Rx’d
    22::05 w/ unanchored situps
    Black Box (273,273)

  • dan def


  • Naveen

    Kj, if you absolutely don’t have enough time to both come in for a wod and sleep, then once a week maybe you could do 100 burpees for time and once a week do 2 or 3 tabatas of something. 10-15 minutes each before your normally scheduled shower, preferably on days when the wod is similar to those things, so you’ll be more likely to do the other stuff when you do come in. Not optimal, but probably better than nothing. Also, I personally feel like I sleep more soundly after pm workouts vs am workouts (perception of restedness per hour of sleep), so maybe you can experiment with that kind of thing to optimize your routine.

  • Steve S.

    As Rx’d
    Happy New Year!

  • The Inaugural Black Box 30-Day Paleo Challenge blog post is LIVE. Please read it and comment away! And please keep reading the blog for daily paleo links, articles, and feedback from participants!

  • Kirk

    I think Hari is bang on again (that’s twice in one day!) – you are not going to do well in CF if you don’t take care of yourself: proper sleep and nutrition…and we do need to make grown-up choices.
    I have what might be called a very stressful and time consuming job, so I get the time thing. However, that is one of those decisions. I’ve made it clear to my superiors that I will work my ass off, but I have certain personal needs that I need to meet as well. It’s amazing how understanding and flexible people can be. Sometimes we are our own worst enemies with things like work… I know it sounds cliche, but we really should try for that whole work/life balance thing…
    I agree with Chris on the Four Hour Workweek. You might also check out The Power of Less by Leo Babauta. He has some clever ideas and it is a more focused application of the personal management ideas found in the Four Hour Workweek.
    When I was overseas my job was an almost 24/7 commitment. The way that I got the the gym was by scheduling my workout like a meeting everyday. It was almost never at the same time, but I got it in.

  • Lisa

    Happy New Year to the great people of Crossfit.
    I will be starting the challenge at midnight tonight and will go strict Paleo.
    Already took the ‘before’ photos and weighed in at 143.2 lbs.
    According to online calculators I am anywhere from 24%-30% body fat. Looking to make a reduction in % regardless of what the actual number is.
    Heading out soon to hike up a mountain and ski by headlamp at midnight – starting the New Year off getting exercise and fresh air.
    Looking forward to the challenge and hearing everyone’s goals.

  • Rickke

    Happy 2010 everyone! Thanks to all the owners, trainers, and members for a great year at CFNYC.
    I’ll be in Miami for a little while working out at Crossfit 305. Here’s what I’ve been up to:
    12/29 – they programmed the main site front squat WOD (1-10-1-20-1-30) I had already done, so I did something else.
    Dumbbell Bear Complex – on the minute for 20 minutes
    5 DB deadlifts
    5 DB hang power cleans
    5 DB thrusters
    45% of bodyweight = 30# DBs – scaled down to 5 reps instead of 7
    Fight Gone Bad style – 1 min each exercise max reps, 3 rounds – rest 1 min b/t rounds
    GHD sit ups
    KB swings – 1pood
    Rope climb – 15′
    50′ sprint
    Overhead squat – 45#
    score: 313
    CF Football WOD
    Perform 2 Power Cleans and Jerks on the minute for 15 minutes.
    Use a maximal weight 90% of 1 RM Power Clean
    weight: 135#
    Finisher – 3 sets muscle up into max reps strict ring dips: 10, 9, 7

  • Jai

    30:29, a little slower than last time, but last time I was using two purple strings for pull ups and this time I only used one. The second half of my push ups were from my knees, and I used an abmat during my sit ups (kept arms below knees but didn’t do froggy style).
    I’m in for the paleo challenge! Unsurprising. And I’d like to host a Paleo Potluck Party. Will post details as soon as I figure them out. Am thinking maybe next Saturday, and have everyone exchange recipes that will get them through the month.
    Happy new year!

  • Naveen

    Rocked it out with jai and dan def at 4:30pm. 29:33 as rx’d, pr by 5 mins, plus bilateral blood blistering and chafing to enjoy later.

  • Craig F

    21:44 (75 reps, green band)
    (BP = 10 GBDH + 75 GBKP)

  • Matt P.

    21:59 Rx’d (New PR!)
    This definitely kicked my ass today. I almost met pukie for the first time. Thanks Dexter, Allison, and everyone else for pushing me and making sure I wasn’t dead after the workout.

  • Mike K

    17:09 rx’d PR
    Happy New Year!!
    WODs for the year, starting from early Feb, broken out by quarter. (done,rx’d)
    (36,26)(53,46)(50,48)(54,51) = (193,171)

  • Tony

    Day of rest.
    WODs done this year (Done, as Rx’d)
    Q1(60,34) Q2 (59,40)* Q3 (34,20) Q4 (38,21)
    (191, 115)
    Happy New Year!!

  • Hari

    Year End Results:
    (68,54), (55, 42), (61, 48), (57, 31) = (241, 175)

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