Happy birthday, Josh!

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#10 Mon/Wed @ 7pm, starts July 20 (5 slots left)
#11 Tue/Thur @ 7am (new start time!), starts August 4

In Manhattan
Elements # 65, 66, & 67 are SOLD OUT!
#68 Tue/Thur @ 8:30pm, starts July 28 (5 slots left)
#69 Mon/Wed @ 8:30pm, starts August 3 (5 slots left)
#70 Tue/Thur @ 6:30am (new start time!), starts August 4 (5 slots left)

NEXT CFNYC SEMINAR:
Olympic Weightlifting Seminar #3 (Saturday, July 25th)
Happy birthday to one of our three fearless leaders, Josh, who always has a laugh and a smile, even when a barbell knocks him on his keister:
CrossFitNYC The Black Box
Thursday 090716
Hang power clean 1-1-1-1-1-1-1 reps
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FRIENDLY REMINDER THAT THERE ARE NO MANHATTAN CLASSES (EITHER WOD OR BEGINNERS) THIS WEEKEND BECAUSE WE ARE HOSTING THE RIPPETOE BARBELL CERT! Click here for details.
Training on the go
Sly children fool exercise study
(via)
XXXL

It doesn’t matter so much what you do… but it matters a ton why you do it.

Ira Glass on storytelling (but he could just as easily be talking about crossfit)
The floreio art (text & videos)
A quick guide to edible seeds
The shoe TGU:
shoe_TGU

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Everybody’s a Big Dawg today with this WOD–no scaling necessary. Anyone new and not yet comfortable with the movement can just go light on the weight and focus on technique. Be sure to watch the video I linked in the WOD description if you need to be reminded of what a good HPC looks like (or if you just want to be inspired by good technique!).

  • Court

    Happy Birthday, Josh! Big 3-Oh Fuck! We’ll get you with a birthday WOD when you come back.
    And thanks to everyone who reviewed my RKC bio page; now I’m back at #6!

  • Jeffrey B.

    Happy b-day, Josh!

  • http://www.crossfitvirtuosity.com Keith W.

    Happy birthday, Josh!

  • Kevin P

    Happy Birthday Josh!

  • Jai

    Happy birthday, Josh!

  • jacinto

    HAPPY BIRTHDAY JOSH!!

  • Sara

    Happy Birthday Josh!

  • Audrey

    Happy birthday Josh!

  • Davi

    Yay Josh! Have a great one.
    ***
    Love the shoe TGU picture – it’s ridiculous.
    ***
    Today is a rest day for me – looking forward to sync-ing back up with the Box schedule at some point.
    Also, I love Ira Glass (predictably).

  • Hari

    Happy Birthday, Josh!

  • Rory

    Happy Birthday, Josh!
    135-145-155-165-170-175f-175
    Still need to get better at dropping under the bar and getting my elbows around fast once the weight gets heavy. Anyone have any suggestions for good drills or tips for getting better? Working with pvc/light weights doesn’t seem to help, since its too easy for me to “cheat” up to the racked position.

  • Robzilla

    Happy Birthday Josh!

  • Ashleigh

    Happy birthday Josh :)
    I actually really want to do this workout. Have other plans tonight though so I guess I’ll be making it up on my rest day…
    Just out of curiosity, is anyone other than myself and Mike still doing the burpee challenge?

  • kj

    You know I’m out, Miss Ashleigh. Waiting to schedule an x-ray on my stupid foot as we speak. I advise against participating in burpee challenges while wearing Vibrams.
    Happy Birthday Josh!!

  • Mike

    Happy Birthday Josh!!
    Ashleigh, I was wondering the same thing… though I do need to make up yesterday’s.
    Rory, can’t remember exactly what its called but from the hang, shrug the bar up explosively using only your shoulders, no hip, and drop under it as fast as you can. The bar won’t come as high so you need to drop faster to get under it.
    Lighter weights of course.
    I’m happy to show you if you catch me at the box, or ask Brian D next time you see him, since I’m sure he will demonstrate better than I can.

  • torch

    Happy birthday boss!
    HPC: 165-185-205-225(PR)-235(PR)-240(PR)-245f
    Warm up: 3×3 FS: 205-235-265, 2x 10 KB Swings (2 pood), 10 C2B dead hang pull ups

  • Bari

    Happy Birthday Josh!

  • Tony

    From one who is 5’5″ and weighs a buck-thirty-five to another – Happy Birthday Josh!

  • Brett_nyc

    Josh, Happy Birthday. You are a hilarious little man.
    “hilarious” – marked by or causing boisterous merriment or convulsive laughter

  • alex dropp

    Happy Birthday Josh! do a couple of shots for me!

  • Aaron A.

    Happy Birthday, Josh!

  • http://mrdegee.blogspot.com Brian D.

    Rory, work on practicing what is known as “tall cleans.”
    A tall clean starts with you standing perfectly upright (hence “tall”) with the bar in your hands. Now, without dipping the legs or anything, AGGRESSIVELY shrug and pull yourself under into a full squat. The two most important things in this movement is to keep that bar really close by turning the elbows out to the side (because if the bar swings out like a curl you will not make it under the bar) and flipping those elbows up as fast as possible. You want to time the repositioning of your feet with the racking of the bar.
    If you need a visual aid, I can upload a video.

  • http://monkatwork.com Adam Kayce

    Here’s a video of tall cleans (CrossFit603 just did them, and linked to this Greg Everett video, so I’m just passing that along): http://www.cathletics.com/exercises/index.php?show=exercise&sectionID=2&exerciseID=150
    Oh, and thanks for linking to my post up there! Much appreciated!

  • http://gpowered.net Tim

    Happy Birthday!

  • Rory

    Mike, Brian, and Adam – Thanks for the tips, will definitely give the “tall cleans” a try. Sounds exactly like what I need.

  • Lisa

    Happy Birthday, Josh. Will there be a 30-rep WOD performed for this? My friends and I celebrate our various birthdays by doing a run of the relevant age in miles (thankfully we are all in the 35-45 year range). Eventually we will be switching those to kilometers, though :)
    Big Congrats to Court on being rated #6.

  • dan def

    To the man who put me through my first crossfit workout many many moons ago, Happy Birthday Josh and thank you for serving me the kool aid.

  • Kim

    Happy birthday Josh! Thanks for your great teaching and humor!

  • Craig_Cinci

    Happy Birthday Josh. I want in on your birthday WOD whenever you’re there.

  • http://www.davinacohen.com Davi

    Good news! No fracture for me.
    Crappy news! I have posterior tibial tendonitis. My ankle has been swollen for about a week now and it was pretty unhappy with yesterday’s time with Nancy.
    Anyone want to help me create (and/or draw my attention to) exciting WODs that don’t involve bearing weight on my (left) foot?
    pullups, pushups, dips (time to get that muscle-up), pistols on the right leg, anything inverted is fair game.
    Today I’m icing my ass (or my ankle, really) off. And I’ll see how it feels on the bike.
    ***
    Fingers (and toes) crossed for you, KJ.
    ***
    Incidentally, the doc recommended that I revisit standard running shoes when I resume running after my swelling has subsided and tendon healed. He also suggested arch supports for lifting.
    When I raised the point that shoes and arch supports run the risk of reinforcing weaknesses and instability, he didn’t disagree. He also said, however, that there’s nothing I can do to strengthen an overstretched tendon or raise my arches (I don’t have “collapsed” arches, as in the onset of flat feet through a tendon tear or anything like that – I’ve just always had low arches).
    I downloaded some PDFs referenced on the Crossfit message boards some time ago and I’ve been working on various exercises to strengthen the flexor hallucis longus…and I’m always as conscious as I can be about pronation.
    Anyone have any thoughts/tips/personal experiences/etc that might be helpful?
    My immediate goal is reducing the swelling, but I don’t want this problem to become chronic.

  • Craig_Cinci

    Davi -
    REST!!!
    Take some time and don’t train. I realize this is coming from the idiot that let their shoulder go for 5 months, but taking time off really helped me. Once the doc said 4 weeks w/o pushing, pressing or pulling, I did 2 weeks of lower body/core WODs & then 2 weeks of absolutley nothing. I came back and felt a lot better. Trying to train just half your body starts to take a toll.
    For a week, just rest and recouperate. See how it feels after resting it from intense activity.

  • dan def

    Typed from today’s AM New York p 19:
    Wing-eating Contest:
    The first-ever Atomic Wings Buffalo Wing Eating Contest will be held at the 2009 Siren Music Festival on Saturday on Coney Island. To participate, sign up at the Atomic Wings booth between noon and 2:30 pm. Ten Competitors will be chosen to participate in the contest, which will take place live at 5:30pm. Entrance is free.
    http://siren.villagevoice.com/siren/

  • Davi

    Craig:
    Thank you for your resounding words of wisdom.
    Rest. Yes. I am even going to rent movies tonight and buy a new bag of frozen peas. And maybe make some paleo ice cream with my new kitchen gadget.

  • Mike

    Davi, I 2nd Craig’s reccommendation.
    Also, yes, arch supports and such can reinforce weakness and instability when used long term, but in the short term, they can often prevent reinjury or allow you to still train to an extent where you would not be able at all to otherwise.
    A few years back I messed up my ankle pretty bad playing basketball, and it was about a month before it could support much weight, about 3 months before I could play with a brace, and another 6 after that before I could play without the brace. Had I just jumped back in without a brace or anything, I’m sure I would’ve hurt it again.
    Josh, I’m also in for the bday WOD when you’re back.

  • Lisa

    Davi,
    re. paleo ice cream – there are recipes out there for bacon ice cream that sound rather delicious :)
    So sorry to hear you are injured. It sounds horrible. I had a persistent sprained ankle that was eventually rehabbed by Active Release Technique (ART). 8 weekly sessions gave me what still feels like a completely new ankle. It is very suited to athletic injuries. Check out the main site here, in case it is worth pursuing: http://www.activerelease.com/

  • Davi

    Since I began Crossfitting I’ve exponentially increased the amount of weight I bear on my feet (I wasn’t doing ANY lifting before my intro to Crossfit)…and one of the most common problems of low arches has made itself manifest.
    Of course my goal is to be able to continue training without chronic inflammation of my tendon AND I’m scheduled to train with my physical theater cohorts at the end of August. I want to be in good nick for stomping season.
    ***
    I wore arch supports after my two knee surgeries a few years ago because my right leg had atrophied. They were definitely helpful then and, obviously, I weaned myself off them.
    I’m not at all averse to doing the same thing here – I just wanted to see what the doc’s stance on orthotics and running shoes was.

  • Reagan

    Hang Power Cleans
    135-145-155-165-175-180f-180f-180
    Black Box (148,148)

  • Zach Singer

    Happy Birthday, Josh! And I’m definitely in for the birthday WOD as well.

  • http://allisonbojarski.tumblr.com Allison Bojarski

    FRIENDLY REMINDER THAT THERE ARE NO MANHATTAN CLASSES (EITHER WOD OR BEGINNERS) THIS WEEKEND BECAUSE WE ARE HOSTING THE RIPPETOE BARBELL CERT!
    Saturday is a Rest Day and Sunday is a regular workout day and of course everyone is more than welcome to head out to our Brooklyn location to do the WOD (or a beginners’ class) if they wish.
    CrossFit BROOKLYN info:
    When: http://www.crossfitbrooklyn.com/when.html
    Where: http://www.crossfitbrooklyn.com/where.html

  • Gabe K

    we have a box in brooklyn? who knew…

  • torch

    Hey guys, short notice but it strikes me that saturday is a rest day. Would anyone be interested in doing a BK happy hour/bar crawl Friday night? We could throw some shirts on, do some promo and, who know? Maybe have fun in the process.
    Just a thought…

  • Aram

    Did anyone get the finer points of Brian’s squat warm-up last night? I don’t think I remeber the whole thing, but it was good. It went something like:
    Deep squat, deep squat, deep squat, deep squat
    supermans with back really extended
    stay in deep squat, with back extended, pull hips in and forward
    walking lunges
    walking while kicking hand straight out in front
    walking while kicking feet backwards, curving to back
    Deep squat, deep squat, deep squat, deep squat
    I think I’m missing a few things in the sequence.

  • Ashleigh

    Mike, if it’s just you and me left standing for the burpee challenge, day 50 will not be very fun! For me at least…

  • Jai

    Aram, I think we twisted when we did the lunges. Don’t remember any other bits you might have forgotten, though, sorry.

  • Davi

    I’m sure Brian himself can chime in, but I’d modify what Aram wrote as follows:
    squat warmup
    *find the curve in the lower spine, puff out the chest
    *stand in deep squat, pushing hips forward with elbows against inner thighs/knees and spreading the knees as wide as possible (repeat)
    *standing forward bend, touch your toes or the floor in front of your toes, straightening your legs
    *supermans
    *twisted walking lunges
    *walking while kicking leg out in front (alternating legs)
    *walking while kicking leg in front AND then behind you, trying to touch your foot to your ass/head but without leaning forward
    *deep squat/pivot/deep squat/pivot/etc
    ***
    Brian also recommends stretching the quadriceps and hip flexors after squatting.

  • http://mrdegee.blogspot.com Brian D.

    Hey, guys,
    Don’t worry I’m going to be making a blog post about this squat warmup pretty soon. I’m going to be doing the filming tomorrow afternoon and editing ought to be done by Monday.
    The gist is:
    -Warm up (jump rope or rowing)
    -Sit in the bottom of a squat, rocking back and forth on each ankle
    -Put the elbows between the knees and push them out while simultaneously picking the chest up and pushing the hips forward
    -Perform a superman for 10-15sec
    -Deep squat while maintaining lower back tightness x3-5
    -Walking lunge w/twist
    -Pull knees to chest
    -high hicks
    -Behind kicks
    -Squat/pivot

  • Sara

    105-115-120(F)-120-125(F)-125-125

  • Craig_Cinci

    185, 205, 215, 225, 230, 235, 240(f)
    Got 240 w/ my 8th attempt. Think this is a 10 or 20 pound PR. It’s nite to have my shoulder almost fully functional again.

  • Levi

    155, 165, 175, 185, 190PR, 195F, 175
    Happy Birthday Josh! You’ve earned it!

  • Brett_nyc

    185
    205
    215
    225 miss
    225
    230
    235
    240 tie PR
    245 miss
    245 miss
    after looking at the video from both both 245 misses, I had plenty of height, just didn’t pull under.
    post snatches
    95
    95
    135
    135

  • Mike

    185
    205
    225
    235f
    235 PR by 10 lbs
    245f
    245f
    245 just wasn’t getting high enough. The one I missed at 235 had a better pull than the one I got, elbows didn’t get around fast enough.
    (10,10)

  • Mike

    and 87 burpees, had to make up yesterday’s.
    Ashleigh,
    I think we may be the last 2 standing. Why won’t day 50 be fun for you? You think I’m gonna finish super fast and then sit there eating cupcakes in front of you until you’re done or something?
    Torch, I’m goin to the Yankee game tomorrow, but I’m game to meet up afterwards if you are out. lmk

  • Aram

    Brian, Davi:
    Thanks, I didn’t want that warmup to get lost. It was very helpful.
    Olympic lift training metcon, Olympic lift training lift, ab or upper body workout. This month’s programming either very predictable or I’m really being fooled by the randomness. (I was guessing L-sits tomorrow).

  • JoeR

    155-175-175-185F-175-180F-180

  • Hari

    125, 130, 135, 140, 145, 150(f), 150(f)
    (68,54), (55, 42), (8,6)

  • Jessica A.

    Happy Birthday Josh!
    You taught my first introductory class. It involved Fran. I drink to forget.

  • Rickke

    115
    120
    125
    130
    135
    145 (f)
    145 (f)
    Should’ve tried 140 first. Form and fatigue got me on the 145. Thanks for the tips, Mike!

  • Rickke

    And happy birthday, Josh!

  • http://www.crossfitvirtuosity.com good sam

    Y’all are invited to come on out the the brand new Brooklyn Barbell Club tomorrow while the Black Box is closed and get in your workout here! Saturday, July 18th, 11am, 221 N 8th Street — 1.5 blocks from the Bedford L in Williamsburg.

  • http://michael.t.terwilliger@bofasecurities.com Mike T

    Is the gym closed tonight (Friday) as well as this weekend? Thanks.

  • Jai

    Hari thinks I got 48# at least once. Pretty sure I got 43#. Wasn’t really counting reps since I was working on form. Failed lots with heavier weight.