What a way to start the week

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Monday 100517
Tommy V
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Post time to comments.
Compare to 091023.

1) If you’re a member of the gym who is a “lurker” (i.e., reads but never comments), why do you never comment (whether to post your workouts or just in general)? Yes, I know I’m asking you to de-lurk and go out of your comfort zone, but isn’t that what crossfit’s all about? Are you waiting to start getting better at crossfit before you’ll be brave enough to post scores? Post anonymously if you must, but please post!
2) If you’re a member who is a regular commenter : Has commenting here improved your crossfit/nutrition/social life/etc? If so, how? Have you ever been afraid to post a “bad” score or (seemingly) stupid question? Why do you think the lurkers should start commenting?
3) If you’re a regular reader and lurker who doesn’t comment because you don’t train at the Black Box–I know we have readers all around the world, most of whom crossfit at other affiliates or on their own–please post to comments a bit about yourself. Where do you live? How do you train? Why do you read our blog every day even though you’re not a member of our gym?
5 ways to break through a training plateau that every crossfitter can do
When something doesn’t work
Pushing my limits
Icing is just another placebo
Trainer who told all…tells more
Being fat is like having money in the bank
Congratulations to our very own Sara Carr, who gets the star treatment over on the CrossFit Games blog. Lucky for us, Rickke was kind enough to make a great athlete profile video of Sara that we posted on Vimeo:

Sara Carr: Road to the 2010 CrossFit Games! from CrossFit NYC on Vimeo.


  • Please bring a towel for the towel-pullup sub for rope climbs. Thank you.
    Scaling options for today’s workout, courtesy of the CrossFit BrandX forums:
    Big Dawgs:
    As Rx’d and for time.
    women 75#
    The Porch:
    115 pound Thruster, 15 reps
    15 ft Rope Climb, 9 ascents
    115 pound Thruster,12 reps
    15 ft Rope Climb, 6 ascents
    115 pound Thruster, 9 reps
    15 ft Rope Climb, 3 ascents
    women 75#
    85 pound Thruster, 15 reps
    15 ft Rope Climb, 8 ascents
    85 pound Thruster,12 reps
    15 ft Rope Climb, 4 ascents
    85 pound Thruster, 9 reps
    15 ft Rope Climb, 2 ascents
    Women 55#
    35-55 pound Thruster, 12 reps
    15 ft Rope Climb, 6 ascents
    35-55 pound Thruster, 9 reps
    15 ft Rope Climb, 3 ascents
    35-55 pound Thruster, 6 reps
    15 ft Rope Climb, 1 ascents
    pvc-15 pound Thruster, 12 reps
    15 ft Rope Climb, 6 ascents
    pvc-15 pound Thruster, 9 reps
    15 ft Rope Climb, 3 ascents
    pvc-15 pound Thruster, 6 reps
    15 ft Rope Climb, 1 ascents
    *You can sub beginner rope climbs if you are unable to climb a rope yet.
    **If you do not have a rope, towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15’, and standard substitution is 15 towel pulls. If you cannot do pull ups do jumping towel pull ups.

  • anonymous

    is there such a thing as a “bad score?”

  • Dear anonymous, no, there’s no such thing as a bad score so I added quotation marks around the word “bad” so that people will hopefully better understand what I meant.
    If you’re working hard and doing your best and seeing improvement over time, then it doesn’t really matter what any given score or time is on any one workout.

  • lelak

    I read the blog regularly because you invariably post links to interesting articles.
    I live in Sydney, Australia, train regularly at CrossFit FX, and have dropped in at CFNYC a couple of times 🙂

  • Long-time reader. Highly infrequent poster (I thought this was my first post, but my browser seems to think I’ve posted before). I fall into category 3. I train at NYC Combat Sambo, and also have a membership at Steel Gym, where I used to do the Starting Strength program. I read your blog for the superb collection of article links. I also use CrossFit for inspiration for workouts when I’m on the road and stuck in a hotel.

  • the maniac

    posting is my way of keeping track of results from wods…it’s also another opportunity to call out the HOG

  • Lucio

    Coming out from the voyeristic darkness:

  • 11:23 95# 2:1 ring pu

  • jenn

    9:42 (75#, jumping ring pull-ups 2:1)
    I’m a regular commenter mainly because I have nothing better to do with myself during the day, but also to keep track of my times/stats. I’m hoping more people post their times and scores, anonymous or not, because it’s a good way to gauge how everyone at the Box is doing. I know scores don’t matter, but I like being competitive, so if I see a lot of people posting higher scores or better times, it’ll push me to work harder next time.

  • HOG

    Its good to get called out because it means you are doing something right. I post good or bad. Doesn’t matter to me I just want to keep improving.

  • Jai

    I decided to post regardless of my score. When I first started at the gym, I figured that my low scores should be posted because 1) I should get over myself and keep an accurate record out there, and 2) never seeing low scores might discourage other beginners, so I figured there might be people out there who’d be glad to see more of a range.
    My scores are still low, so now I hope that everyone feels better about themselves after they’ve read mine!

  • Tex

    I live in Laredo, TX and regularly train at CrossFit Laredo. I visit my daughter in Manhattan and drop in for a WOD with Allison when there. I find many of the articles posted on Black Box interesting and helpful.

  • Reagan

    I almost never post my times/scores now that the year long Black Box challenge had finished, but I still check the site everyday. The links that Allison finds are almost always worth reading, and it’s a lot of things that I wouldn’t necessarily find myself. I also like to see what kind of times people are posting on new WODs to get an idea of how long it might take.

  • Elizabeth M

    Regarding scores: I don’t post scores mainly because I attend the 8:30pm wods so by the time I get home at night I don’t get on a computer. By the next morning, I don’t think of my scores as being all that relevant to post as I keep a detailed written record for my own reference.
    Regarding general chatter: As a semi-newbie, I ‘lurk’ on the blog daily to read the articles and learn from the experiences of more veteran BlackBox members. When someone posts a questions, I pretty much never know the answer or have a link to share because this is all so new to me—therefore I ‘observe’.
    Moving forward, I will make more of a conscious effort(even the next day) to at least post my scores so hopefully other newbies feel inclined to share. In the spirits of change, I just posted my C&J scores from yesterday!

  • Justin Katz

    For time:
    85 pound Thruster, 21 reps
    15 ft Rope pull ups, 24
    85 pound Thruster, 15 reps
    15 ft Rope rope pull ups, 18 ascents
    85 pound Thruster, 9 reps
    15 ft Rope pull ups, 12 ascents
    When I first started CrossFit, I always made sure to post my times.
    The past few months, it has been busy at work, but I try if I have a moment to post.

  • i am a beginner and have never learned anything about climbing ropes. should i come to the box today at all?

  • Hari

    If you don’t come in today, then by tomorrow you will still not have learned anything about climbing ropes.

  • Hari

    Reposted From Saturday:
    For those of you who may not be aware, we are closing Black Box Brooklyn at the end of the month. As part of the transition, we are going to do everything we can to make our Brooklyn members as welcome as possible. The culture in Brooklyn is rather distinct, and we believe that blending the best of what Brooklyn has created into Manhattan will make us a significantly better affiliate. Pulling this off without a major schedule change is going to be a challenge, but we think we have figured out an optimal strategy.
    We will be starting a subtle shift in the way we run our evening classes. The traditional WOD’s in the Front of the gym will remain unchanged. In the back of the gym, we will be running Elements and Beginners classes in the part closest to the Front half, and we will be running the “Brooklyn” gym in the remainder of the space.
    (If you look at the pull-up bar, you will notice that there are twelve pairs of stations. Six pairs of stations are in the front half of the gym and six pairs of stations are in the back half. The first three pairs of stations that are in the back half of the gym will be the primary area for Elements and Beginners classes. The final three pairs of stations that are closest to the back platforms plus all the remaining space will be referred to as “the Brooklyn Gym.”)
    Currently, we run 40-minute “Express WOD’s in the “Brooklyn” Half, Mon thru Thurs from 6:00 PM– 6:40 PM, 6:40 PM – 7:20 PM, and 7:20 PM – 8:00 PM. Experienced members will still be able to do express WOD’s, but they will no longer need to arrive at a precise time. You can now show up any time from 6:00 PM to 8:00 PM, check in with the “Brooklyn” instructor and go. Starting at 7:00 PM, the area will also serve as an Open Gym for experienced members who want to practice and/or pursue alternate programming (e.g., CrossFit Football, OPT, etc.) This approach works well in Brooklyn, primarily because the members have developed a level of competence and skill that allows them to work easily among one another.
    A few polite warnings. To our Brooklyn members: We are in an office building. No dropping in the back before 7:00 PM and minimal dropping thereafter. Our neighbors (concentrated below the back platforms) are typically gone by 7:00 PM, but we are still in an office building that is constructed like an office building. The floors cannot take much abuse. To our Manhattan members: If you know what you‚Äôre doing, are good at coaching and at being coached, then the Brooklyn space will be a welcoming environment. If not, you may be less than comfortable in the middle of what may appear like chaos. Or, to put it another way, if you need to ask the sub for an OPT exercise, the answer is, “the Main Site.”

  • Emily

    Just wanted to give a heads up to the 8:30 trainer (Court?) that I was planning on coming in @ 8:30 but won’t be able to do this WOD with my shoulder.
    I’ll search through some WODs and try to find one that takes up minimal space.

  • Stacey in Afghanistan

    I come to your web site for the links to the articles. I am deployed to Afghanistan and don’t have much free time.
    I appreciate the time you take to find the interesting articles.
    I have never been to NYC, but hope to when I redeploy.

  • I come for pictures of Sophie B.
    I also enjoy trying to decipher Hari’s logistical plans for afternoons at the Black Box.

  • Justin

    Heya Allison,
    This is Justin from NJ. We had lunch together at the Greek place in Montclair after we were both level 2 test subjects.
    I’m still reading the site daily. I use you (well this site, hah) as a way to take a break from my job to learn more about fitness, health, eating, training, etc.
    Thank you for the time, work and effort you put into this blog. I love it!

  • Tim B

    used to comment a lot, work has been crazy but I still read the comments
    the links I read when I can

  • cathy s

    I have the same reason for being a “lurker” as Elizabeth M. I read daily, but I am a Brooklyn gym goer and by the time I get home at 9pm I don’t feel like going on the computer. I’ve been doing Crossfit Invictus training for the past few months, so perhaps I’ll start making an effort to post:)

  • brendan m.
  • Hari

    If I had chosen the Northeast Regional WOD’s myself, I could not have done a better job of maximizing the chances for Sara’s individual performance or our affiliate team’s group performance.



  • Matt h.

    Hello! I’m a Crossfitter from Columbus OH. I’ve lurked and read the blog for several months. I stop by because the links are always really interesting, and as I workout in the Ohio St. rec center, seeing videos of other crossfitters keeps me motivated to give it my best. Thank you for this excellent web site. It’s perhaps the best affiliate site on the web.

  • Alex W.

    I train CrossFit in Munich and have trained for a few weeks at Black Box in 2008. To know what the WOD is, I prefer to read your blog instead of the main site because it´s better designed and you can see the scaling options by just one click.
    Also there are often interesting links, comments and sometimes questions like this one. All in all inspiring for our own blog.

  • Carlos

    I’m thrilled to hear that the WODs suit you guys, and wish you the best for this weekend!
    I consider my scores mediocre, thus uninteresting, so I don’t post them. The thought has crossed my mind once or twice to post my best scores, such as those involving double-unders, wallballs, running, and rowing, because some of those scores are half-decent, so maybe they’d be interesting to some people, but I’ve always decided against it because it seems a bit disingenuous to post only the best scores. However, I do record all my scores, modifications, and pre- and post-WOD work in a spreadsheet.
    I appreciate seeing the scores of our best athletes, because those scores and modifications are motivational and educational for me, so I’m reminded now to thank those of you whose scores I particularly like to check, such as Mike M, Lenny, and Rickke.
    “Has commenting here improved your crossfit/nutrition/social life/etc?” Yes, because I’ve learned a lot from people’s replies to my comments, and people’s comments in general, so I encourage everyone to comment.
    “Have you ever been afraid to post a … (seemingly) stupid question?” I like to say that the only stupid question is the unasked question. (However, when I say that, some people reply that there are no stupid questions, just stupid people.)

  • jeff r

    I’m a lurker that took elements at the black box but I work out in my apartment’s gym. I’m sure I could benefit from some coaching but I’m afraid it’s not in my budget right now. Also, I can usually be finished working out by the time it would take me to get to crossfit nyc. I log my workouts on my own private blog (for ease of searching)and also post to the CF mainsite. I check this blog daily because of the interesting articles posted here. THANK YOU AND KEEP UP THE GOOD WORK!!!

  • seth

    I read the blog everyday, i sometimes post comments. The links are insightful and quite frankly, i enjoy supporting the community at the black box.
    The other day I was struggling with wall balls, Carlos, standing right next to me, gave me encouragement and made sure I finished the full 150 reps. That does not happen in any other gym.
    crossfit is challenging for me, it is a constant battle, listening to other people talk about success just keep my motivation high and helps me be a better crossfit athlete.

  • Chris

    Matt h, good to see a lurker from OSU, my alma mater. What would you think of a Crossfit box in Grandview near olentangy? Have a feeling it would go over big time.

  • Lenny

    Very excited for these Regional WODS. Let’s do this team.

  • JoeR

    What? Open gym after 7pm in the back?!?
    Maybe there’s something to this “Brooklyn” thing. Do I have to work out in skinny jeans?

  • Joe

    I’m a daily reader and lurker who works out at Crossfit Southwest in Tempe, AZ. I visit NYC a few times a year and was able to drop by last year. I read your blog every day because you supply some of the best links out of any CF blog…and I’ve read a lot of them. :p
    Hopefully I’ll see you guys again the next time I’m in town. 🙂

  • jim

    heavier fran at 115# – 5.51 – would have liked to have been sub 5 and probably could be. maybe i’ll do this again next week.
    followed by opt part 1 outside on the streets – 10×155#hpc, run 400, rest 3 mins, 3 rounds. – 1.59, 1.57, 1.49?

  • Lt Gabe

    I don’t post nearly as often as I used to and it bothers me so much it keeps me up at night. Living in Oklahoma kind of prevents me from getting excited about the things I used to get jazzed about, like Hill Country brisket and new exciting restaurants in Manhattan. CrossfitNYC is still one of the first sites I check out anytime I sit down at a computer, I just don’t get to the blog as much anymore. I love Allison’s thoughtfully researched links, Hari’s posts that remind me of civ pro reading in law school, Court’s outfit, Josh’s sarcasm and Sara’s badassery. I will make a conscious effort to make my presence felt in a more appreciable way.
    Lt G
    “The Real 300”
    135# DLx10, Back Sq x10, Pushpressx10
    10 rds
    rx’d 24:50

  • Naveen

    I’m in category 4 – non-member, non-lurker. I still feel like a member, since I did Elements and was a member in 2007, kept reading the blog while sidelined for a few months waiting for my torn meniscus to heal on its own, then for a more months after finally having surgery and being too much of a wuss to come back in. Then I did Elements again in 2009, followed by a short membership and some drop-ins. I’ve been away from New York for work-related reasons, but have stayed month-to-month wherever I’ve been (due to wanting to return to New York when I can). I’m in San Francisco at the moment and recently became a monthly member at SF CrossFit in the Presidio, but hopefully I’ll be seeing you guys offline again soon..

  • Dave A.

    Posted this to Brooklyn in case anyone is interested:
    Does anybody have interest in RIP Brooklyn T-Shirts? I have a person in jersey that makes good shirts, and if we are getting 15-20 they are susally only $12-15 a person. I would design something that represents the place with humor as well. In regards to a final wod if it were up to me I think we need to go out with 155# squat clean grace, although with my sub scapalur tear I just was officially diagnosed with today I would not be able to participate, but I am sure the members can come up with something just as miserable that involves lower body only. For the party, I can probably get a charcoal grill from my roof, and have no problem picking up supplies. Personally since it is Memorial day weekend, and most of us, myself included will be finishing work early I would like to start cooking, and most importantly drinking around 6-7ish. If you are interested in first post so I can get an idea if this is somehting we may actually do.

  • Emily

    headed out to brooklyn tonight. no need for me to take up extra space.

  • Jonathan P

    I lurk more often than I post. I prefer to post when a lot of other people do so that I don’t feel like I’m insisting that other people know my scores. I want other people to know them, if it will help them give me advice for my training, and I want to know other people’s scores, so that I can keep chasing faster/heavier lifters. Today I did 21-15-9 in 11:56 using 95# and strict ring pullups, and I confess to not trying hard enough. To comment on Carlos’s post, I’d say that someone’s scores aren’t mediocre unless they themselves put in a mediocre effort. If the workouts are scalable, the degree to which we are impressed by someone’s performance is scalable also. A modest score from one person is sometimes more impressive than a good score from another.

  • james keller

    14:47 / 95# / 2x towel pullups
    i post my scores daily so i can go back and check them when workouts come up again and to see where i stand against other members – it helps to motivate me
    good luck to sara and the affiliate team this weekend!!

  • Josh

    I follow your blog in my rss feed b/c I like the links you post every day. I also hope to drop by the box with some friends the next time I’m in NYC.
    I have been training for 3 years now. First in Pittsburgh and now in Washington DC. Thanks for the links and insights!

  • Adam R

    Pre-WOD: press 5×85, 3×95, 4×105
    WOD: 14:17 95# thrusters, 2x rope pull-ups

  • Emily

    30# one arm thruster (probably should have done 35…)
    rope climbs..floor to standing

  • Grace

    Fun time in BK tonight.
    75# Thruster, 21 reps
    Rope Climb, 9 ascents
    75# Thruster,15 reps
    Rope Climb, 6 ascents
    75# Thruster, 9 reps
    Rope Climb, 3 ascents
    Tough and slow. Not sure how high the rope is in BK but I climbed from standing position to the metal top of the rope and used my feet. Managed to make it through with only some minor rope burn.
    I haven’t posted in a while because I haven’t been able to make it to the box in more than a week, but I try to post my scores whenever I get the chance. It would be nice if more people posted to be able to gauge performance relative to others. But it seems the questions are more fun to answer 🙂

  • Elizabeth M

    53# Thrusters
    2x Jumping Towel Pull-ups

  • brad s.

    12:05. 95#. subbed 2x kipping pullups: 24-18-12.

  • scott

    i dont train here or any crossfit affiliate at all. I train at a Kettlbell Gym on LI but appreciate all of the articles and links you have on here. KB training preaches functional fitness like Crossfit although the methods may differ. Anyway, I just like your site and all the great information.

  • mike n.

    33:12 – 115#, rope climbs on the rope, not 15 feet, used my feet or anything else i could to get up it. this was pretty bad.

  • Huh? I can’t believe the comment I just read.

  • Thank you for a great post

  • Trying to read your post. The format isn’t viewing properly wiht IE6.

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