Fran’s Ugly Sister

Posted on June 26, 2007 by Allison Bojarski

Wednesday 070627
Three rounds for time of:
45 pound Thruster, 50 reps
35 Pull-ups
Post time to comments.

Hari

Following up on the last post:
If Keith is frustrated, we all want to fix it. Keith and Josh along with Court and Mike have created something out of nothing, and done so nearly overnight.
(Not really ‚Äúout of nothing.‚Äù We‚Äôre all indebted to Coach and Lauren Glassman, of course.)
CFNYC is in its infancy, but it is extremely viable, and will continue to grow. We‚Äôre not going to die or even be stunted by an initial lack of equipment, showers, or anything else.
We can joke that we‚Äôre all nuts, but we‚Äôre not. Friday after class, Dammit, Juan G, Jacinto, and I went for iced coffee. In talking, I realized what it is that is so unique about CFNYC: Respect. Just like it says on the t-shirts. I didn‚Äôt fully get it until that evening.
When someone walks into Black Box, we immediately recognize that this person may be a one in a hundred, willing to push himself or herself to the maximum. Where else do any of us belong where this is this typical? I went to an Ivy League graduate school and was not nearly as impressed with my classmates as I am with the people who walk in off the street and make it through a few WOD‚Äôs.
We‚Äôre not going away.
http://www.allisonbojarski.blogspot.com Allison

Hari, great comment, thanks. I was just checking out Hyperfit USA’s blog (they are the CF affiliate out in Ann Arbor, MI) and read this inspiring testimonial:
http://hyperfitusa.typepad.com/hyperfit_usa/2007/06/lisa-kozians-te.html
I think it’d be great if some of the members would write up testimonials of their own and email them to me at alizinhaATyahooDOTcom and I’ll create a testimonials page.
It’s time we started telling New York City why the Black Box is the best.
Justin

Here’s my testimonial:
“Crossfit is great, except for all the damn pull-ups!!!!!!”
Brian D.

Oh! You know how you can make a cheap med ball? Use some old basketballs, cut them open, fill with sand, and either tape the crap over it or sodder the opening closed.
michelle

not to beat a dead horse, but in addition to taking an ad out in Time Out and even NY mag-maybe we can tap into the theatrical/actor community by advertising in Backstage and even offering a type of student rate. if one actor sees amazing results I would guess many in his/her fold would follow. Plus always a good place for networking. Well, I only say that because I used to attend plenty of cattle calls/dance classes and one of the topics was always where are u working out and how $$ is it.
Another idea might be to tap into local universities-Columbia (yay!), Barnard, NYU etc and see if we could get it to be an extra curric activity and see what comes from there. if people are willing to go once a week on campus (Keith-like how u taught jiu jitsu at columbia) they might easily want to go a few more times at the box.
and Denise-I agree that surprisingly I do not mind the no showers, changing room whole bit (because the trade off is obviously a no brainer) but I know alot of uper west side moms who really do work out like lunatics (though agreed not necessarily effectively-i.e two spin classes in a row and then a third in the afternoon) but who are really not afraid of “hard workouts” who have literally told me thy just cant see going where there are no showers or even changing rooms. while I know this may seem pathetic-I have to add that all of these women would pay ANYTHINGto get into good shape-so in our next life- changing areas/showers would absolutely attract more people. I know a good 10-15 of them. at least one husband told his wife to go do whatever crazy kettlebell workout i was doing because in her years of working with a trainer her biceps never looked as good as mine. whether true or not-that was all she needed to hear to ask about cf. and she was already spending $200 to $300 a week with her “trainer” who basically trained her to keep going to him.
I am telling you that for better or for worse-I know this demographic well and i ABSOLUTELY KNOW THEY WOULD PAY FOR LOTS OF PRIVATES TO HAVE THE honor of the title BEST BUTT OF UPPER WEST SIDE MOTHER OF MULTIPLES Though Keith better remember that as of I am front runner for that small but meaningful honor.
michelle

Hey Hari-off the topic-where did u got to grad school and what for?
sarena

Great Michelle! I too am way past the need for showers/changing areas but understand for some it is important. But rightly so–some of these ppl just want the fluff and are afraid to actually work their a**es too hard!
As most know, I come in 5x wk from outside the city pretty much just to come to the box and workout (at least most days). I am committed, dedicated and devoted cuz it works. Keith’s pushing has led me to where I am and encourages me to stay on and push harder.
Point being today–I did a tough workout in a pvt and then decided to DL. Eventually reaching a PR of 10# over 1.5x BW. And the DLs were on my own with some coaching from those who were just hanging out. We all know the likelihood of getting that same support at NYSC.
Each and every CFer rocks! I for one told Keith today I am willing to discuss funding 2 C2s on an exchange basis.
And being a suburban Mom, am willing to use my car to transport equipment or bring stuff to our anticipated park workouts too
Jeff

Missed tonight due to work, so I made up my own experimental WOD using 35lb dumbells at home, inspired by Court’s Saturday k’bell class.
5 rounds, 10 reps each for time:
power clean (starting position outside of feet–maybe next time I should try sumo so that I don’t have to worry so much about squashing my feet with the dumbells)
standing reciprocating shoulder presses (1 rep = once per arm)
pushups (dumbells in hands) w/ alternating single arm rows (1 rep = single pushup, row once per arm)
Time (it’s so easy to slack on time at home when your cell phone is on and the A/C is blasting): 18:40.
Jeff

Sarena, I selfishly hope a Crossfit affiliate doesn’t open closer to where you live so that we can hold onto gems like you!
sarena

Jeff —sweet!
A2

How about a Car Wash? It works in the movies.
All of this brainstorming is great. Could we do some kind of fundraiser? I think I watched a video of a crossfit gym doing FGB to raise money for something.
How about a sign or person outside the gym handing out cards or a holding a sign. Offer a free week trial or one private to new people?
I have free time and would be happy to volunteer for this stuff or anything else to help the gym.
Thanks Brian. I’ll take all the advice I can get.
This WOD looks like a B****
michelle

Actually since the idea of the Zone diet is so compatable with the workouts (not that I would know-they still have not invented a crossfit ben and jerry’s meal plan) might we be able to link up with the Zone Chefs program that delivers in NYC? Somethign like where if u sign up for 30 days of the zone you can get a week free of cf classes and some agreement on our part to encourage cf members to sign up for the delivery service if they get some deal for first timers? Cross complimentary marketing/special deals almost always has good results for both sides.
if Tyler et al are interested, I may have a contact at Zone Chefs. There are other meal plans like NuKitchen that deliver and they are very successfuel but newer and might like some more exposure. Its not a block diet but a very good alternative where its no white four, lots of protein etc.
Kevin

I think the Backstage and actor thing is a great idea Michelle. I have spoken to friends in the acting community about Crossfit and they seem intrigued. Some just like hearing about the workouts others just think I’m a plain lunatic. I try to tell them that this type of training is being done alot in Hollywood. I am definitely trying to get them into it. Most of the time we end up talking about plays and any shows or projects we are currently involved in.
Jeff

I’ll be introducing Fran’s ugly sister to my new best friend and workout buddy, Kip.
Kevin, don’t forget to mention Jessica Biel and the cast of 300.
A2

I’ll bring my video camera in and make some videos if thats ok. People never really understand that crossfit isn’t just another gym until they see what we do.
Don’t laugh but with MySpace we can search for people who look like they would be interested in Crossfit and send messages. They’ll look at our pictures and videos and be able to ask questions. It’s Free advertising and we can direct it to the right people. I’ll put some time into the page and make it more serious.
Couldn’t hurt.
I like the idea of working out in parks and having a team answering questions and handing out fliers to all of the curious people watching the show.
juan g.

yeah i dig me some after wod coffee sessions,
get the ideas flowing. We should get together and get this money situation dealt with and get some rowers already.
for luv of the box.
ps can we get a lil creative with the videos, i mean they rock already. but i dunno. maybe some sorta lil blackbox video episodes. show some peoples skills off. who can do this or that, who can sweat the most. lol i dunno or lil stories of when like the pullup bar contraption almost came apart, thanks to dammit and adam’s clapping pullups.
A2

http://www.profitquests.com/FundraisingTips.html
I bet we can find some other suggestions for raising money on the intenet
Moon

Hey…it’s me…it’s 1 am…go go gadget brain!
Hate to be a broken record, but firefighters and cops. Unless they have some other system going on, they ought to be working with us. The main site is full of converts in that area.
To this end, we prepare for a week this summer where we are going to focus on influx. And in advance of that week, every firehouse in Manhattan gets a nice looking flyer saying “Free for fire personnel during the week of…!!!” hand-delivered from someone in a Respect shirt. Another week, do the same for cops (I’m scared of our drowning in our success, resulting in a diminished experience for anyone who shows. So maybe only a handful of firehouses as an initial experiment.) Special WODs should be designed for the week that are easy to teach, look easy “on paper” to be approachable but kick their ass by the end. Things that Josh and Allison can do in circles around people who see only their size/sex and not their abilities. Meanwhile, Court ought to make them respect the demands of kettlebell balance and control. Keith and Mike serving as models that the big dudes can relate to in basic physicality but find themselves outpaced by in metcon.
Meanwhile, the grunts who wish to contribute to this membership drive should consider staying late/showing early and buddying up with a newbie – especially loners. I don’t know how much each of us can (or should) “teach” but we can definitely cheer on and really make the experience seem more personally-positive because that’s what offsets our lack of showers/changing rooms/juice bar/spandex shoppe.
Moon

The ultimate goal there is to take competitive, motivated people and defeat them but use our supportive philosophy to avoid humiliating or embarrassing them – and then offer a path to Redemption through CrossFit.
Just a reminder, the friends who we bring by are very different than normal drop-ins. We can reach out to our friends and try to get them to come back over and over. But we have new people in our greedy clutches for less than an hour. Some of that time these people may be distracted or feeling “unpleasant” because their mind and bodies are screaming for “oxygen”, “water” or “their woobie”. Then they walk (limp?) away into the night after a workout, maybe never to return. So note to administrators – start capturing emails of new people. Set up opt-in blast updates of the WOD, of CrossFit Journal clips (Keith – you do a great job of lifting out strong material), of statistics (could numbers be compiled that are possibly winable by nearly anyone person having a peak day so that our elites don’t utterly dominate – something prorated per pound? Derived against number of CrossFit Membership days?) of general inspirational things – all sent via email each day. Hell, even via SMS. If you can get someone to give you their email/phone number then use it!
Again, leveraging the press engine that many charities have already tuned would also be a way to go. All charities do is try more/better ways to get the word out about their cause and people working for them in the hopes of getting attention and donors. When we help a charity, we can draft on their well-oiled machines.
juan g.

so lets to challenge the nearest fire house. see what the hells up.
http://www.gonzaleznj.blogspot.com juan g.

“go” challenge
A2

Wow good stuff Moon. I nominate myself to be the Crossfit representative responsible for going to all the stations and inviting the Firefighters.
I’m free tomorrow
To the girls who belong to other gyms- When I was a trainer at NYSC I got most of my clients in the locker room. I’m sure when you’re changing women ask what you do to stay in shape , how you got those legs, that booty, abs, back.. whatever. Tell them if they want to look strong and fit like you they should come to The Box.
You guys can start talking to the other guys who stare at you when you’re doing some crazy WOD while they do their 3 sets of 10 bicep curls.
I also dig giving newbies some extra attention. It could be the one thing that makes them come back for more. Support and attention are things the other gyms don’t offer.
michelle

KEVIN-i DID NOT KNOW U WERE AN ACTOR. i AM A RETIRED MUSICAL THEATRE GEEK THOUGH i STILL TAKE VOICE LESSONS BUT NO DANCE LESSONS ANYMORE. WHAT KIND OF STUFF DO U DO?
Kevin

Thats great that your an actor too. Mostly straight theatre, some tv and a little film thrown in for good measure.
Moon

A2 – thank you for not also suggesting that guys ask those questions of other dudes in the locker room!
Justin

When we were at 5 points, all the Muay Thai guys would ask what we were training for. When told we do this stuff for fun, they kind of just looked at us funny. Thing is, 5 points, as a gym, had alot of good stuff, that basically sits unused. I think its just the nature of fitness, especially here in NYC where most people want a little too much pomp and pampering.
But hell, Ill pound the pavement a little, and I always try to get people to come, but when I get asked whether we are doing arms, legs or cardio, they dont usually like my answer.
Brett_nyc

23:59 as rx’d, all broken
wiped out
Kevin

Same thing at my gym Justin. I used to train at 19th street Gym in Chelsea. It was basically a musclehead/Chelsea boy gym. All they cared about was huge pecs,arms, the Butt Blaster machine (for obvious reasons)and being tanned. When I would train I would get people asking me either what I was training for, what I was doing, or telling me that what I am doing is dangerous and I can get hurt. Then they would go back to their partial ROM incline presses on the Smith machine.
mg

I was utterly crushed by Fran last Sat, I can’t even imagine her ugly sister. I don’t think I could even do 35 pullups, period. YET!!!
michael

you know, you might want to contact peggy at fighthouse about cross-marketing. most people who train there are of the cf persuasion and it would be great cross-training for all the arts they teach. maybe even hold a few classes a month there , i am sure it would generate interest. if you want i can float it by her as i need to contact her anyway…
Kim

NTF:
BS: 3*5 @ 195#
WOD: 5 sets of 10 reps each: BS w 95#; box jumps
Thanks, Keith
michael

usually i read the WODs and think ‘oh that’s not too bad’ and end up being so totally wrong and having a near-death experience. so i wonder what i’m in for when a WOD sounds like a nightmare…
http://allisonbojarski.blogspot.com Allison

Here’s how Brand X is scaling today’s workout:
Big Dawgs:
As Rx’d
The Porch:
Three rounds for time of:
45 pound Thruster, 35 reps
20 Pull-ups
Pack:
Three rounds for time of:
35 pound Thruster, 35 reps
20 Pull-ups
Puppies:
Three rounds for time of:
15-25 pound Thruster, 25 reps
15 Beginner or assisted Pull-ups
alex

My run-in with a protein bar not only caused me to have root canal on one of my front teeth but it is making me miss two WOD’s that I really wanted to do!!!
I will be back tomorrow!
I am burning a disk with some journals and the huge gymnastic book on it for a fellow crossfitter, does anyone else want one while I’m at it?
sarena

Sure alex! That’s sweet of ya!
Michael

That is one ugggly sister.
22:40. Jumping Pull-ups.
Kevin (and anyone else who wants to join us):
Aerobox is at 332 West 13th Street, easy to get to by 8th avenue train (14th Street).
Saturday’s classes are:
10 a.m. Aerobox which is an ‘aerobics’ (Aerobox get it? ha ha ) class but is is to aerobics what cf is to a health club. Blasting music, jump ropes (bad ass cross-arm double under style) and then this sequence of 10 5 punch combinations, fast, to the beat. Most people, myself included, cannot keep up or do it but the point is to try, get better each week. As usual, it is the girls that seem to kick ass.
11 a.m. After your untimely death in the Aerobox is Aeroimpact, which consists of ciruits on the body, speed, and double-end bags. Mericiless. Class concludes with a line-up for mitt-work with the trainers, but before you get the privelege of that you have to do things like duck-unders/jump-ups in the ring for 5 minutes. Pukie the Clown has a charter membership there.
Not much instruction outside of some correcitions here and there, but a nice 2,000 calorie burning warm-up for Fight Club.
Kevin/Allison/Cort/Josh if you’ve made it this far, if you’re interested I can see about leave behinds / cross-marketing there since it is totally a cf type of place and I bet a lot of regualrs there would be totally into cf.
Drop in classes are $25 I think, but call and speak to Leila, maybe she can do 2 for 1 if you want to do both classes. Also seems like another good place to cross-market with, the people that go there are also very motivated, long-term, committed and the classes are f-ing hard.
Michael

Oh. Allison. Kick ASS time on Fran’s sister, I’d swear it was something personal with you two. It felt like you finished while I was still hoisting the bar for my first thrusters.
alex

I cant remember who was running sprint drills a few days back (kevin i think it was you) but here is an interesting link.
http://www.performanceworkouts.com/exercise_guides_agility_1.shtml
momentum

I am an avid Crossfitter in the Boston area and a frequent visitor to your site. One sure fire way to grow your membership is to market your services in the rugby community. I am a former rugby player, now coach, and using Crossfit in training my athletes produces phenomenal results. Here is a link to the Met NY Rugby Union:
http://www.metnyrfu.org/
There, you will find a directory of local Men‚Äôs, Women‚Äôs and U-19 Clubs. Crossfit is now being used by several very successful clubs around the country including Penn HS, Indiana and Atlanta‚Äôs Old White Club. USA Rugby‚Äôs National Teams are adapting some Crossfit Protocols to train the national teams.
I would suggest starting with Old Blue Rugby. Most of their players live in the City and they train in Manhattan.
michael

that might have been me alex (the museum mile), thanks for the link… i took a week off and lost my gainsw, back to 1;08, so + guess ;51 is going to be tough by the 31st…
A2

Am I a puppy because I don’t do regular pullups yet and much should I use for the thrusters?
http://www.allisonbojarski.blogspot.com Allison

A2, I did 32-pound thrusters and jumping pull-ups today in 16:49. I’m sure you could do the same and beat my time. We didn’t scale it like Brand X suggests (with reducing reps), we simply scaled back the poundage on the thrusters for those who needed it and most everyone (except Kevin) did jumping pull-ups.
Oh, and for the record, I really wanted to try this with kipping pullups but when I woke up this morning my shoulder tendons were none too happy. Seems all the kipping I did yesterday for practice made them very angry. Looks like I’ll have to ease my way into high-rep kipping…
http://www.allisonbojarski.blogspot.com Allison

oh, and I just learned that the reason I suck at double-unders? is because I’m not doing them for the Lord:
http://www.thisjustin.com/2007/06/27/probably-the-best-video-weve-found-yet/
Moon

Found on Perez Hilton:
“New BFFs Penelope Cruz and Shakira were hanging out yet again on Tuesday night/Wednesday morning. The pair and some friends arrived at NYC hotspot The Box shortly after 1:00 A.M. and didn‚Äôt leave until almost 4:00 A.M.”
I’ve got to start hanging out at our “after hours” classes!
alex

Moon, I had no idea you read Perez! I’m shocked!
Brian D.

Oh, Allison, I forgot to give you this tip for kipping while I was at the Box today. The entire time during kipping, besides the pull part, actively push yourself away from the bar, you want to try and keep yourself as far away as possible from the implement. It’s a tip my gymnastic’s coach gave me for everything that applies to gymnastics; it’s all about keeping yourself as “far away” as possible.
http://www.dammit.com dammit

18:01
http://www.dammit.com dammit

also, i’m not shocked that moon reads perez
Hari

36:02 as RX’d
I’m sorry I may have been less than gracious to those cheering me on tonight.
Moon

Perez embedded one of my company’s video widgets recently, resulting in a view boost of over 3 orders of magnitude. Always a method to the madness.
http://www.gonzaleznj.blogspot.com juan gonzalez

yeah Moon’s all about the gossip blogs.
damn fairy!..
hahaha who loves ya’ buddy.
although I hear this ones a pretty good site.
http://WWW.YEEEAH.COM
Justin

21:50 as Rx….Son of a Bitch I thought I was going to die tonight. Maybe it was just me still feeling a little effects from being sick, but it took me forever to recover from this.
Kevin

As rx’d 20:44
Man my legs have just been hit these last 3 days.
Front squats Monday then box jump burpee, lunge, and skin the cat workout yesterday now Frans ugly sister. The wheels werent feeling it from the thrusters. I also couldnt believe how much they take from you pullups. I was going for 25 plus pullups on the first round and managed only 16. Trying to stand at the bar today after all this sucked as well. Oh well. Very humbling WOD. So happy for the rest day
A2

17 flat. Used the black band for the pull ups which made them way too easy. Did sets of 10 thrusters.
Sucked way less than Fran.
Jed

2 rounds 45 pound Thruster, 50 reps
35 Pull-ups with Brown band. plus 15 more thrusters in 30 min. Not an easy day.