Monday Equals Funday!

Posted on September 30, 2007 by Keith

Monday 071001
Three rounds for time of:
35 Double-unders
95 pound Thrusters, 25 reps
15 Pull-ups
Post time to comments.
REMINDER: The October Elements Workshop begins tonight. There are a couple of spaces for the Monday/Friday session beginning tonight. $300. Tuesdays/Thursdays are filled.
Fight Age With Muscle
“Compared with sarcopenia [loss of muscle mass], other sneaky scourges of the middle years, such as arterial plaque buildup and prostate enlargement, announce their presence with a fanfare of symptoms. But sarcopenia creeps by in imperceptible increments, stealing a fifth of a pound of muscle a year, from ages 25 to 50, and then it picks up a dreadful, yet still mostly silent, velocity. The condition subsequently bleeds a man of up to a pound of muscle a year, a loss he is unlikely to notice until it’s too late. “‘You haven’t gotten any thinner, because the pounds of muscle are typically replaced by pounds of fat,’ explains Maddalozzo. ‘But sarcopenia is progressing all the time. One day you trip and fall and suffer a fracture of your hip. Then, when you try to rehab after hip-replacement surgery, you discover that you have virtually no muscle mass to build on.’”

  • http://imdb.com/name/nm2693136/ Jack Bauer

    Hari solid work today on the deadlifts. You’re stronger than you give yourself credit for.
    1-275#, 2-295#, 3-305#, 4-325#, and as Juan G put it:
    5-sleeping with the hot chick=345#
    6-sleeping with the hot teacher (and old PR)=365#
    7-Banging the hot nanny (and hitting a new PR thanks to Cort)=370#!!!
    I’m coming for you Keith!

  • sam

    what happened to Sunday?? Did someone turn two pages of the calender over at once?
    Additionally, Mondays wod looks evil. Anything with thrusters and double unders is going to be intense..

  • sarena

    Jack Bauer you are strong man! Went to Philly-eh! We’ll talk.
    Now I can truly say is we have good coaches here at CFNYC. Everyone needs to continually thank them for what they do to teach us correct form! Went to an Oly seminar today in Philly and came away realizing how good we have it here–I really didnt need to go. All I need is practice. The coaches said it takes three years of consistent practice to be proficient at the lifts and 6 yrs for competition material!

  • Nick P

    How many singles for double-under substitute?

  • http://www.crossfitnyc.com Tyler Durden

    If you cannot do double unders, then you should substitute 35 burpee-box-jumps. Perhaps that might encourage you to finally learn to do double under.

  • http://www.allisonbojarski.blogspot.com Allison

    “Compared with sarcopenia [loss of muscle mass], other sneaky scourges of the middle years, such as arterial plaque buildup and prostate enlargement, announce their presence with a fanfare of symptoms. But sarcopenia creeps by in imperceptible increments, stealing a fifth of a pound of muscle a year, from ages 25 to 50, and then it picks up a dreadful, yet still mostly silent, velocity. The condition subsequently bleeds a man of up to a pound of muscle a year, a loss he is unlikely to notice until it’s too late. “‘You haven’t gotten any thinner, because the pounds of muscle are typically replaced by pounds of fat,’ explains Maddalozzo. ‘But sarcopenia is progressing all the time. One day you trip and fall and suffer a fracture of your hip. Then, when you try to rehab after hip-replacement surgery, you discover that you have virtually no muscle mass to build on.’”
    Read the whole thing here:
    http://health.msn.com/dietfitness/articlepage.aspx?cp-documentid=100170469&page=1

  • sarena

    Went to an Oly seminar yesterday sponsored by CF Philly. The teachers were quite cool–Randy Hauer and David Miller. here’s a link to some photos:
    http://www.flickr.com/photos/c1sarena/sets/72157602225891857/
    Oh, Jason and Pamela of CFPhilly are awesome ppl and spoke miles about their dear CFNYC friends and cotrainers!

  • Ewen

    20:05 as Rx’d. Choked on the last set of pull-ups.
    Chad, I like your style: puking (twice?) and still getting 15 straight pull-ups in the last set.

  • Jack Bauer

    Burpee box jumps! WTF is there such a thing? LOL You people better get your Buddy Lee on!
    Why don’t we keep it real and call this WOD what it really is: Fran on Crack! Cumbya!

  • Brett_nyc

    cfwu x 1
    14:35 with tuck jumps
    broke thruster sets into 30sec/5 rep intervals, slowed to 45sec intervals after the midpoint.

  • sarena

    CF !:! with Court KB work and Lsits
    Then made up DLs
    WU with 135×3
    155×3
    work set:
    175,205,215,220 (old PR),222(PR), 223F, 223F
    Am happy, havent DL heavy since late August. I would still like to reach 2xBW DL by year’s end! Will see, only 54# to go!

  • Hari

    A good rule of thumb is never to email anything you might not want to find on the Front Page of the New York Times. The same might be said of blog posts and comments
    Black Box is not a corporate office, but it also does not exist in a complete vacuum. We’ve now reached the point where guys are flipping through soft porn while women are finishing up their workouts. Is the next step pinning up the centerfolds in the bathroom?

  • http://www.runningdownadream-avery.blogspot.com/ avery

    I have to agree with Hari on this one.
    While I love the relaxed atmosphere at the Box, this isn’t a frat house.
    “Respect”, right?

  • http://www.crossfitnyc.com Tyler Durden

    18:18 as Rx’d
    Worst WOD Ever!

  • Moon

    Hari/Avery – Good points.
    And for those gentlefolk who might be on the fence about this, consider what will happen should the women and their allies organize and take a “What’s good for the goose…” position. Then there will be even more posted links, pictures and posters taped up that also “show the human form in all its glory”. But what that really means is that The Black Box will have more posters of sausage on its walls than in a Bob Evans marketing meeting. Then you definitely won’t be happy.

  • sarena

    WORST WOD EVER candid shots! Now I understand intensity thanks to you Keith!
    http://www.flickr.com/photos/c1sarena/sets/72157602229314951/
    Awesome job lunchtime crew!

  • sarena

    Is this even possible (from main site)?
    24/M/195
    As Rx’ed.
    9:06
    Comment #72 – Posted by JMR at October 1, 2007 08:08 AM

  • Ewen

    So how come I haven’t had access to the pr0n stash yet?
    Seriously though, the only borderline pics I can remember being posted on the blog are the ones illustrating the “keep your back curved” principle. As for the comments, I was much more bothered by some responses to the recent “Kurt incident” than anything else.
    Hari, I don’t know what kind of magazines people are bringing to the noon workouts these days, but you were pretty adamant that the Box provided a womyn-friendly environment when Avery and Marisela last raised their voices (http://www.crossfitnyc.org/archives/2007/09/the_fluffy_clou.html). Have things really gone downhill that fast?
    Anyway, it’s not like we need something to read while doing “cardio” on an elliptical. Why don’t we stick to relevant magazines/books (that means no Muscle&Fiction, by the way) and donate the Maxims or whatever to some bodybuilding gym?

  • Hari

    Sarena,
    Actually, I think it is possible. This WOD is basically Fran plus 30 thrusters plus 105 double unders.
    The record for Fran is 2:17. There are plenty of people who can do a sub 5:00 Fran (including Josh, so I’ve heard).
    So, take 5:00 for Fran, add another 2:00 for the extra 30 thrusters and 2:00 for 105 double unders for someone competent enough to do sets of 35 close to unbroken, and you have 9:00.
    As for me, I’m figuring 7:30 for Fran (subbing 75 lbs), 3:00 for the extra thrusters, and a week to 10 days for the double unders.

  • michelle

    Hari-
    would you mind emailing me- ?michellefoxman@yahoo.com
    thanks so much!

  • Ewen

    Sarena,
    I was about to post pretty much the same explanation as Hari, glad I previewed before posting.
    Maybe this will also help.
    A 2:30 Fran is one TH/PU every 1.7 seconds. 9 minutes for this WOD is one DU/TH/PU every 2.4 seconds on average. Sounds reasonable – in a parallel universe populated by CF beasts, of course.

  • http://www.crossfitnyc.com Tyler Durden

    I think it is “possible” to do the WOD in ~9min. Somebody was saying I did the first round in about 3min and change…and I was “pacing” myself through the thrusters. So were I able to maintain that intensity…I could have gotten 9min.
    In reality, I’m lucky to be alive. I don’t know how somebody did it in 9min. I call shenanigans! I could believe 12 to 15 and be very impressed. Speal did it in just under 11min which seems right for him.
    Let the record show, that I did not bring the pr0n or the beer. However, I have enjoyed both.

  • Hari

    Ewen,
    The issue is not only how you or I perceive the environment, but how others perceive it as well.
    I have no interest in pursuing political correctness (nor do I believe that to be anyone else’s agenda). My only interest is in ensuring the long-terms success of the Box. If people end up self-selecting themselves out based on something other than the CrossFit method, then we need to take a closer look at whether we’re drifting in a direction we don’t want to go.

  • Jack Bauer

    LMAO why do you bother to comment Keith. You never help the situation.
    Yeah Sarena only a Cro-magnum CFer could get away with doing that workout in 9min or less, and this same beast probably leaps tall buildings in a single bound.

  • Ewen

    Hari,
    Couldn’t agree more.

  • JUAN G.

    isnt the box a frat house though…
    co/ed of course…
    but aren’t we all the same bunch of knuckleheads that choose to work our asses off and sweat to the very last drop?
    thats respect right there.

  • http://www.runningdownadream-avery.blogspot.com/ avery

    Last time I checked it wasn’t Pi Beta Crossfit I pledged to….
    does this mean we can officially start hazing one another?

  • mike from houston

    I dont know, but Josh reminds me of a pledge trainer when he sends beginner’s class through a “light, easy one at the end of class”. Pretty similar to my pledgeship hazing. Burpees, pushups, but instead of knees-to-elbows, we had boes-and-toes -> hold pushup position but instead of on your hands…you were on your elbows with fists on your cheeks…and if they were in terrible moods they would make us put rigid-side-up bottle caps under our elbows and had to hold position until blood filled cap.
    Needless to say, we got kicked off campus after my sophomore year. The pain never truly paid off.

  • sarena

    Thanx all! Now I have something to aspire for!
    Btw, does anyone have link for Maximus blog! I hear he has awesome pics/food info there

  • xuan mai
  • http://www.dammit.com dammit

    as rx’d, 15:00

  • http://www.crossfitnyc.com Tyler Durden

    F–k! Nice work, Dammit. That workout hurt.

  • http://www.flickr.com/photos/gonzaleznj/ JUAN G.

    Three rounds for time of:
    35 Double-unders
    95 pound Thrusters, 25 reps
    15 Pull-ups
    29:07

  • Hari

    46:52 (Subbed 75 lbs)
    Probably spent 30 minutes struggling with double-unders.

  • Kevin

    As rx’d, 19:10
    Thanks for the push Keith.
    Nice time Dammit!

  • Hari

    Juan,
    I understand your comparisson of Black Box to a fraternity, and I think you’re right. But I also think that price of admission to our fraternity should not include a willingness to put up with boorish behavior.

  • Justin

    As Rx’d, 20:00… I think it would have been easier and less painful if I just went ahead and fell down the stairs instead of walking down earlier.

  • michelle

    ok Justin I am seriously laughing so hard right now -that was outstanding. and i did not even do the workout. i only looked at the pcitures and got tired.

  • sarena

    Awesome to all who did this workout! You are my current heroes. As Michelle so eloquently said–it was tough watching it. I felt everyone’s pain.

  • Moon

    24:50. 62#
    Been trying to reduce some resistance and incorporate different pacings in some of these with the idea being it could help overall, but I may be doing it wrong as I keep coming in “way last” as opposed to my “mid/last grouping” position I had worked towards.
    Sadly, showed up to the wrong class so only had 3 in the run with me, but with the Elements class going on (must not drop the bar near the new guys…), the lack of music and all seemed to contribute to an absence of “the chase” that also keeps one going harder.

  • Maximus

    14:28