Sorry for the weight.

I hope everyone had a good holiday. Now it’s time to get back to work. Focusing on diet and nutrition is what is going to get us through the remainder of the holidays. Let’s resolve to eat right and work hard.
Monday 071126
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Compare to 071008.

Twins.jpg
Twins

Exercise and Gene Expression

Exercise Ineffective for Weightloss
Gratitude Training
In Japan the hand can cut wood

Roll Call

Stretching

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

    I’ve said it before, I’ll say it again: sprinters are HOTT. That pic just proves it.
    Yay weighted pullups. Love this WOD.

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

    P.S.: Forgot to mention, I’ll be covering Court’s evening classes Monday night. Looking forward to seeing the evening regulars and teaching the Elements recruits!

  • Kevin

    Awesome O lifting vid on the main site with great music to boot.

  • dandny

    Kevin you are so right about today’s HQ “Crossfit Porn” video. Awesome. What music is on that video? Anyone?

  • Brian D.

    That vid on the main site was amazing! I wish that was my lunchtime. Six in the morning I want to be lifting some heavy shit overhead!

  • juan g.

    yeah that video was pretty sick. Especially the edited snatch part synced to the music.
    So by eating right? What do you mean exactly….
    mmmmm yeah i dont get it.

  • juan g.
  • P$

    Weighted pull ups
    1×0
    1×10
    1×25
    1×35
    1×45
    1×60 PR
    1×60 PR

  • Coach P

    Avery, sorry, I was disconnected. If ever you want to make up a wod, no problem. Hope to see you soon.

  • Brett_nyc

    That article about the Japanese guys is unreal.

  • Brett_nyc

    Hey, Has anyone here not been to a Cert yet? Am I the last one? I’m considering going to the Cert on Jan 19-20 at Camp Pendleton in CA. Everything else through April is sold out.

  • Jack Bauer

    The Japanese article was bizarre. It’s funny how weight can affect even gender roles. For a man to aspire to be “cute” in the feminine sense-”For young men, wearing women’s clothes has almost become a status symbol – a confirmation of being slim and pretty and, therefore, desirable.” That’s just off!
    Brett I haven’t been to a cert either. I want to go but hoping to go to an East Coast one.

  • Robzilla

    Thanks for posting the Robb Wolf article. It cleared up, rather quickly too, any questions I had after listening to the Taubes interview a couple of days back.

  • xuan mai

    Rob,
    Robb Wolf also wrote another pretty good report on the effect of diet on body composition. Pretty convincing pictures too.
    http://www.arthurdevany.com/2007/11/robb_wolfs_repo_1.html
    http://www.arthurdevany.com/Food%20Exercise.doc

  • Hari

    The good new is that in Japan, apparently the guys can do Fran with 65 lbs. And the idea of getting to do Linda with 150, 100, 75 is somehow appealing.
    Meanwhile, at the other end of the spectrum, I got criticized on the main site for using the term “woman’s weight” during my interview. November 14, #529, 610)

  • Jeff

    Hari
    We’re going to miss you when you move to Japan.
    Press those pink dumbbells with pride!

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

    LOL! Poor Hari. You can’t please everybody. I think it is especially funny since I believe you were stating that I would make fun of you for using “women’s weight.”
    Have we really run out of intelligent things to bicker over? C’mon!
    http://ironmaven.blogspot.com/2007/11/youth-flexibility-is-served.html
    Next time I’ll refer to it as children’s weight and let the children come after us.

  • AllisonNYC

    #308, wtp, writes,
    “Folks, Bottom line is the picture posted shows that Crossfit works.”
    Does it?
    Comment #333 – Posted by Hari on November 25, 2007 06:00 AM
    Geeze Hari- Do you ever have anything nice to say?

  • marisela

    in my quest for a pull up i have decided that i am going to bear down on my diet. i had keith take a before pic of me today and in a few weeks i will take and after and see if that helps me get the pull up faster. i worked on holds today and was surprised at how easy they felt.
    i have also made a bet with moon that i will get my pull up by the new year. $5
    maybe that will be the day that i take the after pic :)

  • Hari

    AllisonNYC,
    You’re insulted? You shouldn’t be, at least not by me.
    I have plenty nice to say about you, and I have said it more than once. I’ll say it here: You have superb athletic skills and tremendous potential. I agree with Keith’s comment that you are certainly a better athlete than I am (or will ever be).
    My point in the comment that you quote above, (and which I stand by) is that the picture, in fact, does not show or even remotely suggest that CrossFit works. For “wtp” to declare otherwise is completely absurd.

  • Brett_nyc

    Marisela, try doing tabata interval, active shoulder pullup hangs. I tried them over the weekend and they were harder than I would have thought.

  • michelle

    ok has keith put everyone on a diet? marisela-this is my first 24 hours so I am with you. But i have no before photos. keith you owe me some before photos wed.
    as for the diet- lunch was torture. the waiter asked about 5 x if we wanted any bread and butter. u know those really nice olive rolls. finally i pretty much lost it said yes, i want bread and butter but its not on the CAVEMAN diet and i am trying to change my body composition!
    the waiter didnt ask if we wanted bread and butter after that.

  • Hari

    Michelle,
    The trick is to ask them to take the bread plate away the first time they ask. Once the plate is gone, the staff knows not to ask.

  • michelle

    marisela-you will for sure get a pullup really soon-u are way way stronger than I am and i got 5 pullups in a row today. keith made me use that teeny tiny useless green band for a long time and that helped a lot. if u want to borrow my door gym to practice pullups at home to get it b/4 the new year-let me know and i will bring it in for u on wed.
    and keith if i am giving up brownies and black and white cookies and carrot cake (and who really knows if the cavemen didnt have access to those?) I hope I start kipping in my sleep.

  • AllisonNYC

    I’m not insulted by you. What I think is crazy is that you are so opinionated about me on the main site but don’t say a word to my face.
    You don’t say anything nice about me. It seems like there’s a lot of that going on.
    Just like when you said:
    “Shortly after you started working out at Black Box, a number of us realized that you had the potential to become another Annie, Eva, or Nicole. Instead, you are allowing yourself to become another Anna Kornikova, a woman who had the potential to be the absolute best, but traded her potential for attention.. ”
    I can have both and for you to delare otherwise is completely absurd. The two have nothing to do with each other. I believe that’s a sexist comment.
    That picture shows that Crossfit works. If it didn’t I would be fat, weak out of shape, miserable…..
    Crossfit is what I use to look the way I do. Just wait until the Zone kicks in and I’m cleaning my body weight.

  • juan g.

    hey no fighting or calling out people on this site.
    this is a groovy space don’t ruin it.

  • Justin

    Michelle,
    The best way is to just stab the waiter and that pretty much cleans up any more questions about the bread. Plus, imagine how fit you will get in jail. Jailhouse 10 anyone??

  • juan g.

    gotta watch out fir thos kids though man.
    i mean how many 9 year olds can you seriously take on? a thousand?
    http://www.youtube.com/watch?v=gWdNAlR8-vg
    sides isn’t womans weight a crossfit standard for just a lighter weight. they use it just dont say chick’s weight allison almost speared me with a pvc once.

  • sam

    As far as I know, the goal of crossfit is to get “more fit”. And that is shown by increasing scores and decreasing times, so I figure that photos aren’t really enough to show that “crossfit works”.
    As for me, well.. photos of before and after thanksgiving will show a slightly larger belly for Sam.
    I believe extra burpees should be prescribed to work off the extra holiday tyre (tire for you American types).

  • juan g.

    im a witness:
    sam’s said he wants to do extra burpees today.
    way to go sam.

  • Jack Bauer

    Sam what’s wrong with you man? We should have a workout named after him “Sam Ain’t Quite Right?” With a maniac like Keith lurking around you shouldn’t be inspiring him.
    Michele, don’t stab tbe waiter too obvious. Follow him to the kitchen and put a plastic bag over his head and continue to squeeze. Works on co-workers too. :-)

  • Brett_nyc

    http://www.nutritiondata.com/facts-C00001-01c201o.html
    very comprehensive site for nutrition data, also has some nice graphics to boot.
    I’m nervous about jumping into this but here goes. I think Hari was implying that a single photo represents an individual data point which by nature does not nor cannot imply improvement or anything else. From a logical point of view, you can’t really assume anything “works” or doesn’t “work” based only on one bit of information.

  • AllisonNYC

    It’s not a picture of a random person with “Crossfit” underneath it. I post on the site all the time. I write my times and document my progress. The result is the way I look – as offensive as it is to some people for some strange reason.
    For the record since people seem to think I was born this way:
    I’ve been 20 lbs overweight. I’ve been teased about my weight and looks in the past. I’ve been depressed and believe physical and mental health are directly related. Since I started workout out regularly with Crossfit I’ve been happier than I’ve ever been.
    I still can’t figure out what productive, positive things Hari has been trying to accomplish with all of his comments about me.

  • Moon

    Brett – No cert here either. Between my schedule and the only opportunities being way out in time, I’ve been hesitant to lock into one. I’m kinda hoping that when we move, we will see a lot more local ones that will be easier to make.
    Marisela – I believe you can do the pullup right now and you simply do not want to pay out on the double-or-nothing option if you get it before the end of November.
    Hari/AllisonNYC:
    1) Maybe y’all shouldn’t escalate on the boards, hmm? If there must be a duke-out, what about keeping stuff that started on the main board…on main board? Or better yet, stop, sit down with each other and a beer/smoothie/water bottle for 5 min and get things settled in normal tones? And if that’s not possible/desireable, tie your wrists together “Beat It” style, arm yourselves up with one of these – http://www.techeblog.com/index.php/tech-gadget/worlds-most-shocking-knife – and go at it with the agreement that when someone surrenders, the dispute is over and settled.
    2) Hari, I believe I might see what you’re saying, but correct me if I’m wrong. That one picture of her doesn’t show anything about the effectiveness of CrossFit – she is not lifting anything or sprawled out on the floor after posting a record time. She is just standing there. To the neutral observer, that picture doesn’t say that she may soon clean her weight any more than it says that she would have a struggle trying to clean 1/3rd of her weight.
    3) Allison, given what is being said in 2, it’s not Hari who you should look at funny but wtp. Hari knows you and could legitimately shout your praises from the rooftops. But unless this wtp guy has worked out with you a lot, he probably doesn’t know much about you – and yet suddenly promotes you to CrossFit Poster Status. Looked at another way, if wtp looked at the same picture and said “She doesn’t look like CrossFit has done much for her strength…” wouldn’t a great retort be “How can you make that assumption just by looking at that picture – I’m just standing there???”

  • Gene

    How bout we just call it Beginner, Intermediate, Advanced weight, and so on and so forth. Instead of calling out any one particular group or gender.

  • Hari

    AllisonNYC,
    Actually, I’m hard pressed to figure out what I have said about you on the main site, other than the single quote you cited above. If I’m mistaken, by all means let me know either here, on the main site, or in person.
    The quote in your last post was made on the Black Box site in response to something you wrote directly to me. How else should I have replied?
    (Of course, your post to me was in response to something else I had recently written as part of a general observation of a much broader topic. I could not have made that comment to your face, since you had left Black Box at the time.)
    You can’t have it both ways, and you’re kidding yourself if you think otherwise.
    My comments are not sexist. In fact, I think it is you who is being sexist. My comments were and are strictly in defense being of women being judged on the basis of their abilities.
    Finally, you seem to miss the logic of my statement. Claiming that the picture does not prove CrossFit works does not imply a belief that CrossFit does not work. The picture is simply of no value in determining anything about CrossFit.
    Nor is it true that if CrossFit did not work, you would be “fat, weak, out of shape.” You were not fat, weak, or out of shape when you walked into Black Box.

  • http://www.dammit.com dammit

    weighted pull-ups
    50-60-70-80-90-100-110-115(fail)
    i also made up elizabeth today. as rx’d: 20:35. those squat cleans are my b√™te noire, last time i did this with power cleans in 6:16 >:(

  • michelle

    Allison- sorry -the lawyer part of me just wants to see if I can help shed some more clarity on this.
    Honsetly-I think Moon got it right- imagine if we put a picture of anyone on the site who had been working out regularly (but not necessarily with crossfit who ) was in good shape and looked fit. and then someone posted that that photo was proof that crossfit worked — without knowing that person from a hole in the wall. it would not be proof of anything. just that the person looked great. they could have had liposuction 3 weeks prior for all anyone knew. I think that was hari’s point. that was it.
    Hari never questioned your physical capabilities as far as I recall reading any of the posts and I don’t think that was how it read. I think that hari would have posted that comment if it had been a picture of Sarena as well-without the information put underneath that she went from a size 12 or 14 to a size 4 from zoning and crossfitting (sarena sorry if the stats are off). Just out of context the photo could not tell you anything per se about crossfit.
    I don’t think anyone at the box has any doubt at all about your athletic ability. you can clean all of us right ut the door. I saw it yesterday. i guess I am just sayig that its a shame to waste energy getting upset when really I think it may have have just been interpreted wrong.
    Also- just on a practical (albeit maybe cynical) note there would be no reason for hari to post anything nasty about you on the main site–we are all part of the same community- even if you guys are not best friends, posting something negative about another member would be divisive , would not reflect well on the box, or on Hari frankly and I think everyone on the main site knows that hari is a proud member of the box as evidenced from his interviews and popular “cult ” status. By now everyone knows that you are a proud memeber as well.
    anyway just food for thought. carb free food of course.
    hope everyone has a good workout. i will spend the rest of the evening trying not to murder any waiters. Justin- do you think zone chefs delivers to Rikers?

  • sam

    Sounds about right Gene.
    I remember some weeks ago after doing my first CFT I was pleasantly surprised to see I had attained the heady heights of rank: untrained.
    The English language has a multiplicity of fine and varied adjectives which pertain to our particular purpose, if we propose to perhaps purloin a pulchritudinous phrase for our present predicament, the present populace of our premises would probably be peachy.
    (ok i’m at work and i’m bored)

  • Gene

    I’ve only known Allison for a short while so I can only say that she’s a hell of a trainer as evidenced by her ability to turn my retarded seizure AKA clean and jerk form into something actually serviceable by the end of a WOD session last week. From what little I do know about Allison, she’s an extremely motivated and skilled trainer that always has a smile on her face, which is good enough for me…

  • Brett_nyc

    Nice Sam! Nice!

  • Ewen

    Being a French collectivist surrender-monkey, I don’t care about individuals, so I’ll try to make this post as general and impersonal as possible.
    I’ve always been of the opinion that fitness and training were about performance, and that the best way to achieve whatever secondary aesthetic goals we may have was to focus on performance. This is why comments made in a training context should only address performance issues. Whatever my opinion may be of a person’s cup size or pec size, I see no reason to mention it to them or to anybody else. Maybe I think X looks hot in a bikini, and maybe I’d like to have Y’s abs, but frankly, who gives a f*ck?
    That’s only half the equation, of course. What do *others* expect from me? Do they expect compliments on their appearance? Prepare to be disappointed. In the gym – which for me extends to crossfit.com and crossfitnyc.com – I’ll praise or criticize your strength, your endurance, your speed, your flexibility, your determination, and your form. And I ask the same of others, no more, no less. Anything else is a distraction, and why anyone would want to be distracted while doing 30 muscle-ups for time is beyond me.
    Efficient performance stems from an efficient attitude. Are *you* being as efficient as you can be?

  • http://blog.derekrose.com derek

    I pretty much agree with A2. Anna Kournikova never won a single singles tournament, but got massive attention and endorsement deals for being attractive and sexy. She may have traded _on_ her attractiveness, but I don’t see traded it away for attention … it’s not like she would have done any better on the court if she hadn’t taken those endorsement deals, she’d just be a lot poorer now.
    People can still be judged on their abilities and still be appreciated as attractive, imho…

  • Ewen

    PS: Am I being efficient at work right now? H-eeeeeell no.

  • Jeff

    So…judging by today’s messages only two people did the WOD today?
    Who is P$?

  • Jeff

    Photos don’t say anything about the effectiveness of a workout…unless we’re talking about a photo of Otto and Ewald.
    Just bringing things back full circle.

  • Kevin

    BW 166
    Todays WOD
    Weighted pullups
    70,88,106,111,116,124,129F
    Took too long on my weighted pullups so we started stretching before I finished my 7 th set. I think the stretching relaxed me a bit too much. I went back to finish my last set and had no juice left.

  • xuan mai

    Michelle – congrats on the 5 pullups in a row! That’s awesome!
    Marisela + Michelle,
    The first few days on a new diet are always the worst, especially if you’re cutting down on the grains/sugar/starch. It does get easier though and will be well worth the suffering!

  • mc

    dandny:
    the music on the video is by the band 3 Inches of Blood
    check out the song Deadly Sinners by them also

  • mc

    Sorry, meant to put the name of the song in the video, it is “Trial of Champions”, fitting, off their new album Fire Up the Blades…older album is sick -> Advance and Vanquish.
    I’ve always wanted to put that on when someone asks who has an Ipod at the Box but figured no one would be into it. Next time though…

  • michelle

    thx xuan mai!
    and cutting down is an understatment. its like detox! how long have u been doing it and have u noticed a difference in your “body comp”?

  • Dan L

    Been cutting out extra miles in favor of general strength exercises, seems to be paying off. It seemed topical considering the twins post.
    5 mile run (down from 8 miles)
    150 Push Up
    150 Sit Up
    Elizabeth: 14:13 w/ 95lb. sub for Cleans. Going up next time.

  • marisela

    hey guys!!!
    this is your last chance to come see me sing at the ritz!!
    tomorrow ends my month long stint at the ritz and i will not be playing there again for a few months. for those of you who have been to the back fence and not the ritz, it’s a compeletly different vibe and it is totally free.
    i will post a reminder tomorrow. but in the meantime, here is the address
    46th bet 8&9, closer to 9th.
    the ritz
    11pm

  • juan g.

    20k, 24k, 32k , 70.5#, 75#F, 90.5#F, 80.5#F
    then tried and got 34.2k
    don’t ask.
    so did anyone else at the box do gijane?

  • xuan mai

    Michelle,
    I went Paleo this June. At the time, I weighed in at 145 lbs. By the end of September, I weighed in at 132 lbs. In October, I added in some Intermittent Fasting (I fast around 15-18 hours most days) and now I’m between 126-128 lbs. I can’t say for sure what my body fat %.
    I tried the Zone but I had a very difficult time with it. In general though, I try to keep my meals somewhat balanced – some carbs in the form of vegetables and fruit, some protein and some fat (mainly olive oil and nuts).
    I can empathize with the detox thing. I went on a sugar, dessert, and starch bender over the holiday and paid for it today with a terrible headache. You just have to white-knuckle your way through it.

  • sam

    First of all, i’d like to make a comment to Keith..
    So, I arrived at the blackbox today and was promptly informed by Allison that I would be doing 100 burpees, this was a pleasant surprise and I hastily started warming up in anticipation..
    then! Allison jumped up and shocked me by the revelation that actually she had remembered I was supposed to be doing 100 burpee pull ups..(aka GI Jane)
    Well, it didn’t sound too bad..
    That workout took me closer to pukie than any other previously. Afterwards I felt so lightheaded, like i’d just been repeatedly hit in head by some sort of boxer type person.
    Keith, you came within a mouses paw’s width of taking away my love for Burpees. But no! I came through and next time I do burpees they will be even faster and more enjoyable!
    Thanks everyone for the great encouragement. Thanks jacinto for physically pushing me down on that last pushup, the extra 10 pounds of pressure on my back was just what I needed! ;)
    Gi Jane – 100 burpee pullups for time – 15.36
    Oh and tonight reminded me (not that i’d forgotten) why I love coming to the blackbox so much!

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

    10#, 8kg, 12kg, 16kg, 16kg, 37 1/2#, 37 1/2#(F)

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

    Sam, I feel badly that I got you psyched for burpees and then remembered it was to be G.I. Jane. I swear that wasn’t on purpose! You kicked ass!

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

    Does anybody have an adjustable pipe wrench?
    This isn’t the setup for a bad joke. Apparently there is more slosh pipe madness to be had.

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

    Happy Birthday, Sam! Congrats on the GI Jane. Well done. Wish I could have been there to see it.

  • sarena

    Wow Xuan Mai!! I have been toying with IFing but am concerned a bit cuz I am classically diagnosed with Type II diabetes (controlled of course thru CF lifestyle). Dr G Smith and Robb Wolf are both currently reviewing my fitday log to see what they think and if I should try IF!
    Allison NYC, you cleaned 120# into a full sq clean?!! :)
    Michelle–thanks and yeah stats are slightly off. CF took me from a 14 (prev was a 22)down to a 4-6! CF means performance and nutrition!

  • michelle

    wow Xuan Mai that is so impressive. Ok- I can stick it out. :)

  • AllisonNYC

    Cleaned my body weight
    95×5
    105×3
    110×3
    115×1
    120×1 PR full squat clean. Felt kind of easy. I’ll be going for more next time.
    Did “Helen” for the first time
    Ran to the Cuban place with Jacked-cinto shoving me all the way.
    16kg swings
    Kipping pull-ups sets of 5 the first round then sets of 4
    16:40 + the stairs from hell
    A huge Gracias to Jacked-Cinto. I never would have made it without your coaching. You’re really an amazing coach

  • Robzilla

    CF Coaches,
    Jack Bauer has been out for two weeks and really wants a met-con day tomorrow. He hasn’t stopped talking about how he hopes it’s some really a**-kicking workout that will bring him one step closer to Pukie. He’s just too shy to ask for one so I figured I would pass the message along. Could you help him out?
    Thanks.

  • sarena

    Hey I think its time o update the schedule link since we no longer have Olifting on Sunday! Is the KB class still on Sat? (I may be in city Sat)

  • jacinto

    sam I apologize for the extra 10lb. but u did great.you’r the man.Happy birthday. AllisonNYC I remenber when you first came to the box.You have come a long way. You did great today,good job.

  • Justin

    Did Helen as well today at the “other” gym… God it sucked after 5 days of eating and sleeping. Oh and Im in a foul mood because of the whole “eating healthy” non-sense. 15:26 w/60 lb db (some douche was doing shoulder shrugs with the 55#).

  • Ewen

    20kg, 24, 32, 32, 32kg +5 lbs, 32+10lbs, 32+12,5lbs = 83 lb = PR = 45% of 182 lbs
    Heavy attempts were with chin-up grip. Last one was just barely legit.
    (071008: 72.5 lbs = 38% of 189 lbs)
    In between sets: messed around with Bosu ball and Conch. Fun!
    After WOD: 1:24.9 500m row (PR). Tanked like a cruise ship in Antarctica on the last 100m. I think I set the damper too high, I just couldn’t get that wheel moving at the end.
    A pleasure watching everyone give their best tonight, as always.

  • Kevin

    Ewen congrats on the pullup numbers and that row time is phenomenal!!

  • http://mathbio.truman.edu/Members/plone/ Kyle

    Pleasure to sign your guest book. I work for an advertising agency in Colorado.
    I am from Switzerland and know bad English, give please true I wrote the following sentence: “Cheap airline tickets save travelers money.”
    Thank you so much for your future answers :p. Kyle.