Sign up now! Introducing the Visiting Coaching Series

CrossFit NYC: The Black Box is proud to announce that we will be hosting James (“OPT”) FitzGerald of Optimum Performance Training for our inaugural Visiting Coaching Series:
Saturday, October 2, 2010
8-9am: Interview and Q&A (limited to 60 attendees)
9-10am WOD (limited to 30 pre-paid athletes)
$20 in advance–CLICK HERE TO SIGN UP!
$30 walk-in (space permitting)
All proceeds will be donated to Big Dawg Dish.
Open to all Black Box members and members of the CrossFit community.
James FitzGerald is on the list of both the top CrossFit athletes in the world and the list of top CrossFit coaches in the world.
James was the winner of the first CrossFit Games in 2007 and will be making his fourth consecutive appearance at the 2010 CrossFit Games. In addition to competing, James also provides a website with free programming that is possibly the most popular programming choice for athletes interested in competing at all levels of the CrossFit Games.

From the CrossFit Games site:

James “OPT” Fitzgerald takes CrossFit to another level, literally. In Every Second Counts, he talked about getting in touch with pain and how he learned to manage that relationship. In time the pursuit of better performance can take a spiritual edge.

“Get comfortable with uncomfortable,” has become the theme at CrossFit Calgary. You have to be able to get into an uncomfortable position, of varying intensities and varying different degrees–physical, emotional–and be comfortable with that… that’s what CrossFit teaches you and that’s why it went well with our philosophy, too.”

The person that can deal with discomfort and abandon homeostasis most readily will be better not only at sport, but at life in general. James draws a parrallel to personal relationships, family and work and highlights the empowerment that transfers from ’embracing the suck,’ in CrossFit. Clearly the philosophy runs in the family. His younger brother Michael finished this years Games in eleventh place, by conquering a considerable amount of pain.

* * * * *
FREE BEGINNERS’ CLASSES: Tuesdays @ 6:30pm (women-only), Thursdays @ 8am & 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule and to pre-register for a class.
#136 starts TODAY — SOLD OUT!
#137 Tue/Thur @ 9pm, starts TOMORROW (2 slots left)
#138 Mon/Thur @ 6am, starts July 19 (only 1 slot left!)
#139 Mon/Wed @ 6:30pm, starts July 19 (2 slots left)
#140 Mon/Thur @ 7am, starts July 26
#141 Tue/Thur @ 8pm, starts July 27

stay tuned for details on #142 very soon!
Tuesday 100713
Fight Gone Bad!
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to 100523.

* * * * *


OPT Nutrition 101: Don’t be like Bill (video)
OPT Nutrition 101: Time for a nutrition update (video)
OPT on Vimeo, part 1; part 2

OPT: Get comfortable with uncomfortable


  • Congrats to Lisa for making it onto the CFE Mainsite!!!

  • Laura

    Happy Birthday Brett!

  • Mary

    My nephew was recently deployed to Iraq. He has asked for a protein supplement. I know you folks have alot of military personnel who could give me good advice. What is the best powder supplement for me to send to my nephew in Iraq?

  • Simon P

    “$20 in advance (stay tuned for registration, available later today)”
    That’s not cool. Those of us who already worked out today will miss out on the opportunity to sign up for the wod.

  • Mary – pre paleo i was taking isopure. i liked it better then the gold or gnc brand

  • Simon P

    @Mary – Solgar’s Whey to Go is the best. Pretty much all other brands contain trace amounts of heavy metal contaminants, Solgar’s is clean. It tastes good too.

  • Ashleigh
  • Elizabeth M

    Checkout the Top Crossfit Athletes at the IMG Combine 360 in today’s Crossfit Journal…
    Giving a shameless plug for my company, IMG, that runs the 360 Combine, Performance Institute and Sports Academies in Bradenton, FL. It’s an amazing place to visit with a group to put yourself through testing/training, try new sports, improve your golf game and have a good time with friends.

  • Hari

    Simon P,
    Was today’s WOD so brutal that you don’t expect to be recovered by October 2?

  • Simon P

    @Hari – maybe I’m overestimating the amount of people who will want to sign up for this. If so then my bad, but since there’s only 30 spots available, I was thinking they would go pretty fast…

  • Craig F.

    I have a feeling that the registration will be online. I doubt that your morning workout will preclude you from being able to sign up.

  • Hari

    Simon P,
    Let’s say you’re right, and the response is overwhelming. I’m still not sure what’s “not cool.” Is your point that the timing of the announcement was somehow unfair?
    How about this: Registration is limited to the first 30 people who either pre register or declare their inability to pre register because or a failure on the part of management to activate the registration system in a timely fashion. There, now you’re in Simon.

  • Simon P

    Ok, my apologies for jumping the gun. I’m a New Yorker, what do you want. I just assumed the first 30 people to slap a twenty on the counter would be in. Having already been in today, and not being able to come back till Thursday morning, it was looking like my chances would be slim. Online registration didn’t occur to me. So again, my apologies. I’d be surprised though if this didn’t sell out real fast. Sooner than Thursday morning doesn’t seem unlikely. What seemed “not cool” to me was opening registration late in the day after a whole bunch of people already had been in and out of the gym. Again, assuming that it was a pay in person, not online, kind of thing…

  • jenn

    Tried a different strategy today that didn’t quite work out as I had planned: my last FGB I went all out the first round, getting 95 reps, but burned out and only got about 72-73 reps the last two rounds. I wanted to work on being a little more consistent, so I set my goal to get at least 16 reps for each exercise, then try to blast through the last round. I was able to get 16 across the board for rounds 1 and 2, but I still ended up being retardedly slow on my last round…
    Row, WB, SDHP, BJ, PP
    rd1: 16, 16, 16, 16, 16 = 80
    rd2: 16, 16, 16, 16, 16 = 80
    rd3: 13, 13, 14, 16, 20 = 76
    total = 236
    Missed my PR by 6 reps… I really only have myself to blame for punking out the last round.
    Next time I’ll stick with 16 reps again, but go all out on the push-press and box jumps (those are my strengths).
    My goal is 250…

  • Simon,
    Sign-up will be done online. I’m in process of creating the sign-up sheet through MINDBODY and got stuck with some problems in MINDBODY that I am resolving at this very moment in time.
    I wanted to have the sign-up available when I posted the blog this morning but having gotten stuck it made more sense to post this and then update with the online capabilities once I have them up and running.
    So just keep hitting “refresh” until you see that you can sign up, thanks!

  • Cathy

    Happy 30 Brett Tom!!!!!!!!!!

  • Mike K

    Happy Birthday Brett!!
    I suggest 30 C&J at bodyweight for your bday WOD.

  • Simon P

    Thanks Allison. Sorry again for getting all indignant.

  • Avery

    Happy Birthday Brett!

  • SORRY I DIDN’T GET TO POST THIS EARLIER–useful info for today’s workout:
    Below are the movement standards and the prescribed weights for men and women. If those loads are too heavy, we’ll offer further scaling for any who need it.
    Fight Gone Bad Movement Standards (and prescribed weights for women and men)
    Concept 2 Rowing:
    Range of Motion Standards: None
    Wall Ball:
    Range of Motion Standards: Squat below parallel, Medicine ball hits above bottom border of target.
    Scaling Options:
    Men’s RX’d: 20lb ball, 10ft Target
    Women’s Rx’d 14lb ball, 10 ft Target
    Additional Options: 10lb ball, 8 ft Target
    Sumo Deadlift High Pull:
    Range of Motion Standards: Both Bumpers on the floor, end at full knee and hip extension with the barbell at collar bone level and elbows above hands.
    Scaling Options:
    Men’s RX’d: 75lbs
    Women’s Rx’d 55lbs
    Additional Options: 45lbs
    Box Jump:
    Range of Motion Standards: Feet start on the floor, Jump or step onto box and end with full knee and hip extension above box
    Scaling Options:
    Men’s and Women’s RX’d: 20″
    Additional Options: 15″
    Push Press:
    Range of Motion Standards: Barbell starts racked on shoulders, ends overhead with full elbow, hip and knee extensions, ear should be visible from profile view in front of the upper arm
    Scaling Options:
    Men’s RX’d: 75lbs
    Women’s Rx’d 55lbs
    Additional Options: 45lbs
    Each competitor will be assigned a judge to count reps and police the range of motion standards. If you’ve got any special issues with a movement please be sure to communicate it to your judge before starting the event. Judges are expected to hold their athlete to the standards listed above and count reps out loud during each movement. If an athlete fails to hit any of the standards the judge will call “Foul”. Fouls are not debatable, focus on hitting the next rep with full range of motion.

  • MC

    Happy birthday, Brett!
    The Dirty Thirty:
    30 Box jump (24″)
    30 Pull-ups
    30 Kettlebell swings (2pd)
    30 Steps Walking Lunge
    30 Knees to elbows
    30 Push press (135#)
    30 Good Mornings (65#)
    30 Wall ball shots (20#)
    30 Burpees
    30 Double Unders

  • I’ve now enabled sign-ups in MINDBODY. The link is posted above.
    If you sign up for the lecture/Q&A and are interested in taking part in the WOD from 9-10am, you MUST send me an email (subject line: “OPT WOD”; email address is allison AT crossfitnyc DOT com) to let me know you want a slot.
    Because there are 60 slots for the lecture/Q&A but only 30 slots for the workout, I need to do the WOD enrollment on a first-come, first-served basis for those who are interested.

  • Steve S.

    Back Squats
    205×5; 225×5; 240×3
    95×5; 115×5; 125×3; 135×1
    Cash out:
    GHD Sit-ups

  • mike n


  • Jenny A.

    @ Mike (from the 6:30 AM class) – Very sorry that I left with the notes from your FGB WOD. Here are your reps:
    rd 1 13 24 19 18 15
    rd 2 14 19 16 17 13
    rd 3 14 15 12 10 13
    As for my own reps, let’s just say I far exceeded my elements FGB of 2 months ago, but that bar was set pretty low. Thanks to Kevin P as always for getting me to dig deep after those 3 breaths. well, maybe 4 or 5 breaths today.

  • Sara H.

    Hey…Sara Carr: Did you get my email?? Let me know!

  • Simon P

    240 – used 65# bars
    —–wb sd bj pp rw
    rd1 31 20 13 15 14
    rd2 22 12 14 16 11
    rd3 20 15 13 12 12
    Getting better a wallballs. Box jumps are my nemesis. Pretty good at rowing. Need to get stronger overall still to be able to do this rx’ed though. Is 75# the standard weight for this wod? Do they ever rx it heavier? For some reason I thought it was supposed to be 95# rx’ed…

  • Mike Mishik

    On vacation for the week…brought a rope with me though so did my annual 1,000 double unders for time,
    1 year ago today : 28:44
    today : 18:39
    played with the kettlebell, ran with the vest on the beach

  • Shayna

    236…Need to get better at a 9 for all three rounds…..improvement from the last FGB at least

  • Bill M

    Personal best today.
    Wall Balls 34 29 30 = 93
    75# Sumo Deadlift HP 20 13 12 = 45
    Box Jump 22 23 22 = 67
    75# Push Press 23 18 17 = 58
    Row 10 10 12 = 32
    Total Score = 295

  • 242- transitions killed me. However, this was my first Fight Gone Bad.

  • Luke S

    314 Rx. New PR, and first time north of 300. Stoked!

  • Derrick

    252 rx… was 217 a little over a month ago after finishing Elements.

  • MC

    209-rx. First FGB since the Elements edition. Felt pretty good to start but that didn’t last long. Thought I’d do better but happy enough to have a benchmark to work from. And I’m still alive!

  • Matt D

    294. pr is 308. oh well.
    random supplement question, does anyone take creatine or a post workout shake?

  • Mike K

    Back Squat: 265×2, 300×2, 4×1 @ 340
    Bench Press: 200×2, 230×2, 4×1 @ 265
    Weighted pullups: 53×3, 6×3 @ 70
    Tabata row: 996m – so close to 1,000

  • Jai

    178 total. The push presses killed me‚Äîjust too heavy for high reps. And I clipped my chin in the first round, very unsettling! But Rx’d except fir 10# wall ball, which is an improvement.
    And huge, huge thanks to Christine, who counted my reps and pushed me through each round! I would have gotten far fewer reps without you.

  • Lorelei S.


  • Eric

    254. much room for improvement, yes September hopefully will be very different.