Scaling options for today's workout, courtesy of the CrossFit BrandX forums:

Standard GHD sit up warning. If you do not do GHD sit ups regularly do not do them in the workout. Build up to them by including them in your daily warm up or cool down.

Big Dawgs
as Rx’d

Pack:
30-25-20-15-10-5 rep rounds of:
Sit-up
Back extension
Knees to elbow
65-95 pound Stiff legged deadlift

Puppies:
20-15-10-5 rep rounds of:
Sit-up
Back extension (or supreman’s)
Knees to elbow (or progression)
25-45 pound Stiff legged deadlift

Buttercups:
20-15-10 rep rounds of:
Sit-up
Back extension (or supermans)
Knees to elbow (or tuck ups)
Pvc-15 pound Stiff legged deadlift

www.crossfit-nyc.com

www.crossfit-brooklyn.com

Post thoughts to comments.

Stephen: 23:58

I also got my very first - and second - muscle-up today. Thank you so much for the coaching, Sara!!!

@hari
WOW, can't believe they did that.
i'm at a loss of words.

@hari
actually, the more i think about it, it may actually end up driving more traffic to your site if they start promoting those URLs. people would generally omit hyphens before they would add them -- meaning more people to crossfitnyc and crossfitbrooklyn.

that said, it's still shady business.

http://www.tabberone.com/Trademarks/TrademarkLaw/ConfusionInitialInterest/InitialConfusion.shtml

Hari, there are remedies available for website jacking in addition to the Lanham Act. I can't remember the name of the statute off the top of my head, but it should be reasonably easy to find with a google search.

Regarding Torch down at OCS:

I just got off the phone with him, and he'll be just fine. If you want to send him something useful, a handwritten letter slathered in women's perfume will go a long way to keep him motivated. My college roommate sent me a postcard with a picture of me hugging him dressed as a girl on halloween. Seriously though, write him letters. There was nothing better than getting mail from the outside world, especially when your 1st libo is canceled because of 30" of snow.

His address for those of you that still know what a stamp looks like follows:
Candidate Kevin Williams 1234
Charlie Company 4th Platoon
Officer Candidates School
2189 Elrod Avenue
Quantico, VA 22134-5033

Hari - Google cybersquatting. I believe that's what you want. Here's the obligatory Wikipedia link http://en.wikipedia.org/wiki/Cybersquatting

This brings everything into plain view, making it clear how we need to proceed. There are many reasons that businesses fail. One reason is that management is simply too stupid to understand the nature of the marketplace. You can be certain that CrossFit NYC does not suffer from this problem.

anitcybersquatting consumer protection act

We apologize for the confusion here. Our intention was not to cybersquat, nor to confuse anyone. We registered the domain names to improve our search rankings for crossfit in nyc and crossfit in brooklyn, for obvious legitimate business reasons.

Our implementation was clearly not quite correct and for that we are sorry. The URLs have been deactivated.

Good Sam,

Bullshit!

There is no confusion on our part, though your intention clearly was to confuse others. You have continually mistaken our civility for weakness. We will be eliminating any possibility of your continuing to make that mistake.

Twenty-something 47. Rion or Jen - can you help me remember? 9am feels so long ago and I am already sore.

Also - torn hands are no fun. I hope these heal overnight.

Rx'd

20:16

This sucked after a lot of heavy deads. Lower back is fully smoked now.

Rx'd 25:53
KJ, I think your time was 25:47

Pull-up Challenge: 1006

The CrossFit community is one of its greatest strengths, and I would consider a rift in that community a truly sad development.

I am sincerely of the opinion that the more CrossFit that's out there, the more people will get to know and love CrossFit, and the better for everyone. I honestly believe that there's more than enough space for multiple CrossFits in a city as large and diverse as New York. Undermining other affiliates is something I have neither time for nor interest in. I would much rather spend time working toward creating a more vibrant, friendly CrossFit community in partnership with other affiliates.

I do happen to have an interest in improving our search ranking on terms such as "crossfit nyc" and "crossfit brooklyn," because a significant number of people searching for those terms are looking for a crossfit gym in new york city or brooklyn, and our website is a completely relevant result. I did not nor would I attempt to trick anyone into thinking that we are "CrossFit NYC," or that we are the only game in town.

I can only once again apologize that my implementation has been interpreted so poorly.

Every 3 min w/1 min rest for 5 rounds
3 P Sn @ 85%, then as many rounds of "Mary" as possible.

Skill: SKin the cats
 
Class schedule for regular WOD classes:
7, 8am; 12:30pm: instructor's choice
5:30 - 6:30 Black Box WOD and Skills
6:30 - 7:30 SDHP's and Inverted Hangs
7:30 - 8:30 Black Box WOD and Skills
8:30 - 9:30 SDHP's and Inverted Hangs
 
"Express Lane" WOD's:
6:00 - 6:40: 7 x 5 Dead Lifts or "Stephen"
6:40 - 7:20: Black Box WOD
7:20 - 8:00: 7 x 5 Dead Lifts or "Stephen"
 

I can't log on to to MT right now to post the blog which is why I just posted tmro's BB WOD, skill, & class sched on this post. Sorry for the technical difficulties!

Good Sam,

"I can only once again apologize that my implementation has been interpreted so poorly."

Your implementation has not been interpreted poorly. Your actions have been interpreted accurately and for exactly what they are, particularly in the larger context of your behavior over the last six months.

The whole passive-aggressive routine has gotten old. Your appreciation of the CrossFit community has simply been the excuse you use for showing up wherever our members are and assuring them that we are closing Brooklyn; that you provide a superior experience; and that they should leave us to join you.

We have bent over backwards to accommodate you, including allowing you to grow your affiliate right inside our own space in Manhattan. We have done our part for you and the community. Now we will concentrate on doing our part for our members.

Hari please do not twist the facts.

You act like Sam and I are some sort of interlopers that are glomming off CFNYC's goodwill. That is ludicrous. If anything we are simply capitalizing on the goodwill we have created over years of hard work.

Josh, Court and I started the CFNYC back in 2005 based on my desire to find CrossFitters in New York. Check out my first threads on the CF Message Boards ( http://tinyurl.com/yhf8dg3 and http://tinyurl.com/yfz2dxo ). I spent years cultivating this community in New York. I spent years training and going to certs. I spent years running this blog. Go back to the earliest archives and check. And I spent years training many of the trainers that now work at the Black Box. By the way, the name was my idea. The logo too.

So when you say that we are using community as an excuse, you are way out of line. Hari you bought your way into this community which I worked damn hard to build. While you have done a lot to make the business of CFNYC thrive, you shouldn't take full credit for finishing something I started.

Furthermore, your love of CFBrooklyn is disingenuous. Josh and Court moved the operation out there under duress. It was by everyone's admission a temporary spot until Manhattan could get up and running. It was Good Sam's work along with a small cadre of devoted members that kept the Black Box Brooklyn alive and kicking while Manhattan regained its footing.

All of this is documented in the archives of your blog if anyone cares to read that far back. It is that small group of people and other friends that make up the core of our community out here. Saying we go to your events to coerce your members is kind of silly. We were all friends before and certainly should be able to go out as friends now without you characterizing it as us crashing your party.

Saying we are using community as an excuse to pilfer members is just ridiculous. We opened our doors to CrossFit South Brooklyn for 2 weeks while they were moving locations and gave their members a $5 drop-in rate so they could continue to train while their new gym was being finished. We didn't steal any of Osorio's members and they all went back to train with him. We simply joined forces for a while to help each other out. Our members benefitted and so did his. That's what communities and friends do. Not sling wild accusations at each other.

My problems with the Black Box are the same ones that drove me to sell my interest to you. To say that I'm now somehow an enemy of the gym now is absurd. I simply didn't want to run my gym like some sort of WOD-factory. It got too hard to manage with so many owners. So instead of bitching about it, I went and started a new gym. The people that appreciate me and my training have followed me here and the people that like the Box have stayed there. It would be like cutting off my foot for me to try to ruin the Box. That gym is a part of me. Anybody that has ever created anything of any importance would understand that and understand how I feel about the Black Box.

I am truly sorry about the domain name nonsense. It was a stupid mistake: not a devious plot. Please stop all accusations. Let us run our business and you run your business. If we stepped on your toes, you should be grown up enough to call us and say so. Airing our grievances on the public forum is fine if that's the way you want to handle it, but I think for as long as we have all been friends we can find better ways to settle our differences.

Keith W,

"You act like Sam and I are some sort of interlopers that are glomming off CFNYC's goodwill. That is ludicrous."

Yes, that is precisely what I intended to convey. No reasonable person would believe that using www.crossfit-nyc.com was not an attempt to dupe people looking for our website into arriving at yours. Do you or Sam really want to tell me with a straight face that anyone randomly looking for a Crossfit gym in Brooklyn would type "crossfit-nyc.com"?

I completely agree with much of your historical narrative. So what?

"So when you say that we are using community as an excuse, you are way out of line."

I meant exactly what I wrote. Virtuosity has used the pretext of participating in activities where our members are present as a opportunity for directing our people to your affiliate. I'm sick and tired of hearing it from our members, who are in turn bewildered as to why we have been so tolerant. The reason those url's came down is because it finally dawned on you after reading our members' response precisely how they perceive Virtuosity's behavior. Whenever we call you out (and until now, we have always done so as quietly as possible) the immediate refrain is that it's all about the "community."

Do you really want to tell me that you, Sam, and Juan have not directly encouraged our members to leave us and join Virtuosity?

"Furthermore, your love of CFBrooklyn is disingenuous. Josh and Court moved the operation out there under duress. It was by everyone's admission a temporary spot until Manhattan could get up and running. It was Good Sam's work along with a small cadre of devoted members that kept the Black Box Brooklyn alive and kicking while Manhattan regained its footing."

Not only is much of that true, I have in fact written as much, most recently when we offered to allow you and Sam to edit the blog post in which we explain precisely why we are moving our Brooklyn location.

I am in general agreement with much but not most of the rest of your post. For the sake of completeness, I will post our most recent attempt at working with you and Sam, one written just before this fiasco.

In response to an email from Keith to Josh and Court and a second email from Sam to Josh and Hari, we wrote the response from the three of us to the two of them that is cut and pasted below:

Keith, Sam,

Court, Josh, and I want to do what we can to assure you that our decisions are in no way influenced by any animosity towards you two. After reading your emails, we wanted to do several things:

1) Assure you that we have absolutely no ill will towards you or Virtuosity.
2) Let you know that we are more than happy to meet with you any time.
3) Let our members know that any rumors that may be festering that contradict the above are completely false.

We drafted a blog post that outlines our position (attached) but before we proceed, we wanted to let you two look it over. If you feel there is something we should add, subtract, emphasize or eliminate, let us know.

We're happy to communicate by email, phone, or in person.

Hari

(The attachment is cut and pasted in the next comment. The reason we had not posted this is that we are still finalizing the new lease, and so the deal is not yet done.)

(The email copied above and the attachment copied below were sent on January 18):

About Our Brooklyn Move

From: Court, Hari, Josh

We’ve been asked enough questions directly and indirectly that we believe it makes sense for us to explain our thinking on several important matters.

We started our current Brooklyn operation pretty much by accident. We had lost the lease on our old Sixth Avenue location and needed a temporary base until we could get reestablished in Manhattan. During the summer of 2008, several of our members argued forcefully that the Black Box Brooklyn could have a solid future, if only we would support their voluntary (and extraordinary!) efforts to make BBB a viable entity. Initially, we were ambivalent, but we were swayed by the enthusiasm of our coaches and our members. Along the way, we have lost a fair amount of money.

The subject of what to do with Brooklyn was a difficult one. At the risk of making a highly imperfect analogy, Brooklyn was a bit like an unplanned pregnancy. We decided to keep Brooklyn and not to put this part of our family up for adoption (i.e., selling or abandoning it). We decided that Brooklyn deserved more attention than we had been giving it, and so we hired Torch full time to focus on growing BBB.

It was obvious that we needed to upgrade the facility. At first, we considered signing a long-term lease, so we could safely invest in major capital improvements. But ultimately we realized that the building was not going to work, so we (primarily Torch) started to look for new locations. If we did not have an existing membership base, we might have looked to open a second location anywhere, but we did have members, and those members were in Williamsburg, Brooklyn, so we reasoned that to keep these members, we needed to stay close to Williamsburg.

As we all know, CrossFit Virtuosity opened its location about nine long blocks from our current space. It is also about four short blocks from what we hope will be our new location. The reason we are moving where we are is not to be closer to Virtuosity; it is to accommodate our current members. CrossFit Brooklyn is based in Williamsburg. The good locations in Williamsburg are close to the heart of town. There is nothing more to it than that.

Keith Wittenstein is Josh’s and Court’s former partner. Hari purchased Keith’s stock in May of 2008, when Keith decided to start his own affiliate. We believe our relationship is highly amicable. The three of us have tremendous respect for Keith and Sam. Hari’s current profile acknowledges his debt to Keith. All four of us were at Court’s, Josh’s, and Keith’s weddings.

Our objective is simple. We want to grow CrossFit Brooklyn, and we want to do so in a way that benefits our current members. We have no desire to harm Virtuosity. To our knowledge, we have not had people leaving Virtuosity to join us, and we certainly have not and will not encourage people to leave Virtuosity.

Most of CrossFit members at all three locations spend a considerable time commuting to their affiliate. We do not believe that a difference of half a mile will be a deciding factor for more than a very small number of people.

We cannot control gossip. We can see that a neutral observer without knowledge of our history might view our choice of location to be an aggressive move. That is not our intent. We value our members. We value our reputation within the CrossFit Community. And we value our friendship with Keith.

I have no desire to get in a public flame war over this. I'm sure anyone who was actually at any event Keith or I attended is fully aware that while we may gossip a little here and there (not unlike yourselves,) we do not actively encourage people to swap affiliates. There's nothing more I can say about the URL issue other than that it was an honest mistake, and that upon further reflection maybe I can see one person in a million accidentally adding a dash when typing your domain name, but any confusion would have been pretty quickly eliminated when they arrived at a totally different website.

That is all. If you want to discuss this further we can continue our conversation in a more appropriate venue.

Hari you dick, don't involve me in this.
No disrespect to CFNYC peeps.

I just read this and I'm concerned for purely selfish reasons. While I love the Crossfit community and value the friendships I've made within it, I go to the crossfit gym for one main reason - to do the workouts with cool, likeminded people.

Now it seems incredibly awkward if anyone wants to pay to drop-in at CFNYC or from CFNYC. Or switch for reasons like changes in working hours or job location.

Seriously, a first priority should be making anyone who goes to your gym feel comfortable no matter where their membership lies... not having very public fights about URLs that sow a feeling of "US VERSUS THEM" amongst competitors and also make "STOLEN" members feel like commodities, traitors. or unwilling bystanders to an ugly divorce. What can involving outside parties in internal emails and management disputes do besides create negative feelings and confusion?

28:50
AbMat instead of GH Situps.

Put in an application for an Enterprise Finance Guarantee Scheme loan along with a comprehensive business plan and a detailed financial plan drawn up by one of the leading small business consultants in London SIX MONTHS ago. Natwest appeared very supportive and after a month said it was surprisingly rejected and agreed to raise this a higher level.

I've been trying to speak with my Natwest Business Account "relationship manager" since before Christmas only direct number to her is mobile, always on voicemail where she says she will endeavour to get back to me by the end of the day ha ha ha. The office number where I am assured that someone will be able to help me quickly tells me (when it is not constantly engaged) and I quote, that I will need to speak to "one of her little chums".

I don't know about that. I'm not sure I agree with your ideas. I'll just agree to disagree. Thanks for the post.

I have been searching for a decent product to help me sleep too. Melatonin has bad side effects. I read about Calms Forte 4 Kids. That link goes to a review. You think its as good as they say?

Buy Levitra Online

Get Targeted Traffic from High Ranking Backlinks For Your Website Traffic, Blog Traffic - Free Internet Tools

Puerto Vallarta is a Mexican seaside haven for pleasure seekers to indulge in the extensive coastlines, gorgeous landscape, chic restaurants, manicured golf courses and abundance of nice sun-filled activities.

When you're in not good state and have no cash to go out from that point, you will need to take the business loans. Just because that will aid you definitely. I get credit loan every year and feel good because of this.

In fact your creative writing abilities has inspired me to start my own BlogEngine blog now. it's about to domain name|Really the blogging is spreading its wings rapidly. Your write up is a fine example of it.

I would like to thank you for the efforts you have made in writing this article. I am hoping the same best work from you in the future as well and i have start my own blog now, it's about to domain name , thanks for your effort

Good post, thanks

sexy LiLo (Lindsay Lohan) will stay out of jail till her court day. Famous people justice strikes once more!!!

tag heuer carrera watches fake watches grand complications watches