“Compare to 070202″

Saturday 090321 (60)
For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
Post time to comments.
Compare to 070202.

Whenever crossfit.com posts the Workout of the Day (WOD), they will write “compare to _____” and hyperlink to the previous time that workout occurred. Generally, I do the same thing but link to our blog.
If you click on that hyperlinked “070202″ you see above, you’ll go back in time to the first full month during which our (then) tiny little gym was in existence in its own right, as opposed to being more of an idea than its own physical entity.
CrossFit NYC started out as workouts in Central Park and in gyms that would let Josh, Court and Keith rent out a couple hours a week to teach their athletes. This usually would last for a month or two until they’d get kicked out for the supposed disruptiveness of their workouts. What they were really disrupting was the standard corporate fitness protocols that promote supposed “safety” over actual tough workouts. (Not the safety of the athletes, mind you, but the safety of said gyms from legal liability.)
By 070202, Black Box Version 1.0 had recently opened its doors at 1026 Sixth Avenue in the grungy garment district of midtown Manhattan. I myself came by for my first class at the Box just days later. It was a lunchtime WOD with Keith. I had arrived early and sat and chatted with him while a couple other members filed in. When Keith learned I was a trainer, he said, “Oh, yeah, we had a couple trainers in here the other day. They couldn’t do push-ups.” I knew I had push-ups and even had some pull-ups (dead hang–had no clue how to kip yet); nevertheless, I was nervous to live up to what this crossfit tough guy considered “good enough” from someone who wore the label “personal trainer.”
Half way through the WOD he had created for that day (we weren’t yet following crossfit.com WODs), I wondered if I could finish in a timely fashion. When I somehow managed to do so, I knew that I wanted to train at the Black Box to become a better athlete and a better coach. From that day forward, I’ve been proud to be a part of CrossFit NYC.
So if you’re new to the Black Box, know that in a year or two from now, you’ll see a “compare to ______” that dates back to when you first joined the party. Seeing that “compare to” date might make you reflect on how far you’ve come as a crossfitter–might make you think about how much further you need to go.
Your progress won’t always be linear, and in fact I strongly suggest you try to hold onto beginner’s mind as much as possible, because CrossFit always finds a way to humble you. But it will also make you proud when you least expect it.
It’s not so offal
Even Gawker wants you to deadlift
Pam MacElree on consistency
Starting Strength–the movie!

Paleo vs. osteoporosis

Jaime works his ring dips
jaime dips

  • Allison Bojarski, CFNYC

    Scaling options and advice on how to approach today’s workout from the CrossFit Brand X forums:
    ————————————————
    Do not be Pig Headed about this workout. Pick a weight you can handle. If you are a puppy or buttercup today that’s okay. If you pick a weight you cannot handle you won’t be happy tomorrow.
    Big Dawgs:
    as Rx’d
    women 165-185
    The Porch:
    For time:
    225 pound Deadlift, 15 reps
    Run 800 meters
    225 pound Deadlift, 12 reps
    Run 800 meters
    225 pound Deadlift, 9 reps
    Run 800 meters
    women 165-185
    Pack:
    For time:
    185 pound Deadlift, 15 reps
    Run 800 meters
    185 pound Deadlift, 12 reps
    Run 800 meters
    185 pound Deadlift, 9 reps
    Run 800 meters
    women 135
    Puppies:
    For time:
    75-95 pound Deadlift, 15 reps
    Run 400 meters
    75-95 pound Deadlift, 12 reps
    Run 800 meters
    75-95 pound Deadlift, 9 reps
    Run 400 meters
    women 45-55
    Buttercups:
    For time:
    45-55 pound Deadlift, 15 reps
    Run 400 meters
    45-55 pound Deadlift, 12 reps
    Run 400 meters
    45-55 pound Deadlift, 9 reps
    Run 400 meters
    women 15-25

  • Brett_nyc

    14:20 as rx’d
    stairs up to the 3rd floor for DL were brutal as usual.

  • Tony T.

    16:28
    145lbs DL
    (54,29)

  • Aram

    155# 17:35 (50,19)

  • Chris O

    17:32 RX’d
    really felt the DLs in the second round.
    (46, 31)

  • Mike

    14:20 Rx’d
    Too many pedistrians between 1 & 2 pm on a sat.

  • http://davinacohen.blogspot.com Davi

    165# as rx’d
    20:55

  • Davi

    No kidding, Mike
    I started running on the sidewalk and almost knocked someone over, got to a standstill, switched to the street, etc

  • Hari

    19:57 (60,46)

  • Reagan

    Messed up the measure of the run distance, and went long by a bit. Good workout.
    As Rx’d 19:53
    Black Box (60,60)

  • Davi

    incidentally, this was my first WOD involving running
    ***
    By the way, I came in early and did the WOD by myself so I could make it to an audition in which I had to improvise as a cow (stay tuned for details if I get the gig).
    And I left the box to find that someone had punctured both my tires. Second time that’s happened – I’m never leaving my bike outside the box again.

  • Hari

    Someone waved their hand holding a cellphone into my path, and the phone went flying–in pieces. Difficult to appologize sincerely (not even sure it was my fault) while assessing the degree of danger. Continuing to run seemed like the optimal strategy.
    Wondering whether a path to the south might make better sense.

  • Aram

    Google Earth claims that from the front door at 26th to 6th Avenue and up to 27th is 185 meters. With the stairs, that would probably be a less-traveled 400 than anything involving Broadway.
    To 6th, down to 25th, east on 25th to the end of the parking lot is 350 m. To the east end of the church is 370 m.
    It looks like you can get close a decent mile out heading straight to Madison Square park (two major street crossings though) and then looping around the far end via east, south, west until you head north and are even with the obelisk at 25th and then replaying that back around the far end of the park to the door.

  • JoeR

    A very ugly 22:56, scaled to 205lbs.
    Left the bar alone on the floor at Globogym for 3 mins while I did one of the 800m and a trainer unloaded the bar and put it back.

  • michelle foxman

    Tony 145lb???? I am gone three and a half weeks and ur not rxing it anymore? :) no really-awesome job. that wod looks awful.
    miss everyone and looking forward to a fast six more weeks so i can get back and relocate the muscles in my arms and legs. they have vanished.
    and just a shout out to sara who has been kicking some serious butt!

  • Rickke

    First time doing this lovely WOD.
    14:21 135# DL
    Probably went too light on the deadlifts, but was trying to be cautious on the first try. Runs felt good…even the day after making up Murph.

  • http://davinacohen.blogspot.com Davi

    Hey, so.
    I have a question. Someone recently chimed into the “as rx’ed” discussion (not on these here boards), implying that I had not done as prescribed for this workout because I did 165.
    Is the prescription gender-specific? If a women’s weight is given, is that not the prescription for women (for reasons unknown to me, it does give a 20 lbs range for women)? I am a woman, for those who don’t know.
    Just wonderin’.

  • Davi

    aha. Now I see – I re-read the top of this thing and it says:
    Big Dawgs, as Rx’d
    women, 165-185
    got it
    I initially interpreted that to mean that the prescription for women was 165-185 and thus ‘as rx’d’ for someone like myself would have been what I did.
    clarification! Sunday morning (?) enlightenment.

  • Hari

    Davi,
    I find the math provided on the Brand X site to be neither logical nor consistent, as it applies to deciding women’s weights.
    I have never seen an example where HQ defined the RX’d weight for women and did not use 2/3 the men’s weight rounded up to the nearest 5 lbs. This formula clearly holds for “Fran” (95, 65) and it has held throughout all events at the CrossFit Games. Applying it to yesterday’s WOD would yield 155 lbs as the RX’d weight for women.