Merry Deadlifting!

HOLIDAY SCHEDULE!
Today, Christmas Eve: Normal AM, Afternoon; Evening (Court) 4:30, 5:30, 6:30, 7:30 (No 6:00, 7:00, or 8:30)
Christmas Day: Survey of members on blog to gauge demand for Christmas Day
Thursday, New Year’s Eve; Same schedule as Christmas Eve–Normal AM, Afternoon; Evening (Court) 4:30, 5:30, 6:30, 7:30 (No 6:00, 7:00, or 8:30)
New Year’s Day: Same approach as Christmas Day–gauge demand via blog
Gymnastics seminar with Gillian Mounsey at CrossFit NYC
New Black Box Membership Rates, Effective January 1, 2010
Try a FREE BEGINNERS’ CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.
UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#17 Mon/Wed @ 8pm, starts December 28

In Manhattan
#94 Tue/Thur @ 6am, starts December 22 January 5 (NEW START DATE!)
#96 Mon/Wed @ 8pm, starts December 28 (3 slots left)
#97 Tue/Thur @ 9pm, starts January 5 (5 slots left)
NEW! #98 Tue/Thur @ 8pm, starts January 19

Thursday 091224
Deadlift 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.

Enter the chronotherapists / DIY sleep study / Discoverer of REM sleep gives talk on sleep & performance
How to touch your toes
The claim: Your stomach shrinks when you eat less
Can understanding and accepting genetic limitations be empowering?
Christmas Elf (a.k.a. Tim B.) pays the price for Jacinto’s “12 Days of Christmas“:
christmaself.jpg

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

    Today is self-scaling. If you are unfamiliar with the movements check the video and remember to go light if you are just starting out.
    http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment1.wmv
    http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment2.wmv
    http://media.crossfit.com/cf-video/CrossFit_RipDLAnatomy.wmv
    http://media.crossfit.com/cf-video/CrossFit_DeadliftArmPosition.wmv
    http://media.crossfit.com/cf-video/CrossFit_RipDLBackAngle.wmv
    http://media.crossfit.com/cf-video/CrossFit_RipDeadliftSetup.wmv
    http://media.crossfit.com/cf-video/CrossFit_RipDLStartingAngles.wmv
    http://media.crossfit.com/cf-video/CrossFit_RipDeadliftIntro.wmv
    ————
    I also found this video useful:
    Common Deadlift Mistakes: http://fr.truveo.com/crossfit-sweat-shop-dead-lift-mistakes/id/293655096
    ————
    Lastly, let me add the following about how you’ll want to dress: deadlifting goes best with pants or knee-high socks if you prefer to wear shorts. (Otherwise you might cut up your shins with the bar.) Footwear should be a hard-bottomed shoe, not a cushy sneaker. Your best bet is weightlifting shoes or Chuck Taylors or simply barefoot.

  • Reagan

    Merry Christmas everyone! My hands feel like hamburger after that 30 rep set.
    365×1
    225×10
    375×1
    205×20
    380×1
    185×30
    Black Box (268,268)

  • Tim B

    Ignoring the mainsite WOD in favor of some holiday cheer, and some loud transiberian orchestra Christmas music
    on the 12th day of christmas, my true love gave to me, Jacinto’s holiday workout…
    1 DL 95#
    2 Push Up
    3 Shoulder Press 95#
    4 Burpee
    5 Box Jump
    6 Squat
    7 Sit up w/ 25#
    8 KB Swing 24kg
    9 Dips
    10 Pull ups
    11 K2E
    12 Hang Power Clean 95#
    1, 2,1,, 3,2,1,, 4,3,2,1,…. etc
    21:32 RX’d

  • Reagan

    Oops, forgot the total: 1735

  • Sara

    Did Cindy yesterday: 17 rounds, pr

  • Kirk

    Brilliant showing this morning with a pretty big posse for the 12 Days of Christmas.
    21:33 Rx’d (same WOD last year – 23:49)
    Chasing Tim the whole way…
    Happy Holidays, Everyone!

  • Hari

    On the Main Site today is an interview with Skip Baker, who discusses how he runs his CrossFit affiliate. (A more extensive version is available through the CF Journal.)
    Skip’s approach is basically what we sometimes call “first come, first served,” and have occasionally used when equipment was at a premium (especially back on 38th Street). Rather than a formal class schedule, there is a coach or coaches on the floor who guide people through the WOD as they arrive.
    We are not going to this model, but we have been toying with the idea of having one side of the gym use this format for a few hours each evening. In a previous post, we discussed the idea of a fast track, for people who sometimes don’t want to take a full class, just do the WOD.
    In general, there is no idea that some people wont like to see implemented. However, in this instance, there would need to be considerable interest, since it would necessitate eliminating some classes.
    For example, we might keep the half-hour classes on one side of the Box at 5:30, 6:30, 7:30, and 8:30; but use the other side of the Box from 6:00 to 8:00 for people who only want to do the WOD. During those two hours, people would be started as the arrive and finish warming up.
    There would be an instructor monitoring people, but not a formal class. People would need to have a reasonable idea of what they are doing, so on days that the WOD is hightly technical (e.g., Oly lifting) fewer people might be able to use this option than on days when the WOD is less technical (e.g., “Cindy”). Of course, once we set up the schedule, we can’t change it based on the WOD.
    How many people are interestsed in seeing us eliminate some evening classes and replacing them with this option?

  • Mike K

    Did the front squats at 9:30 last night and today’s at 8:00 this morning so I took it easy on the deads.
    455, 365, 455, 275, 455, 225 = 2,230
    Used a hook grip for the first 455, the set of 10, and the first 10 of each of the 20 & 30 rep sets. Mixed grip for all others.
    Happy Holidays to everyone!!
    (50,47)

  • Justin Katz

    1 DL 95#
    2 Push Up
    3 Shoulder Press 95#(75 pounds)
    4 Burpee
    5 Box Jump
    6 Squat
    7 Sit up w/ 25# (10 Pounds)
    8 KB Swing 24kg
    9 Dips (Parallel Dips)
    10 Pull ups
    11 K2E
    12 Hang Power Clean 95# (75 Pounds)

  • Lisa

    Happy Holidays to all!
    Since my holiday plans have been cancelled by having to work this weekend :( I would come in for a Friday afternoon class if there is going to be one. Any time after 2:00pm.

  • Hari

    If tomorrow’s WOD is not strictly a run, I will open the Box at noon tomorrow and keep it open until 2:00 or 2:30, depending on demand.

  • Carlos

    Hari, in my view the “first come, first served” idea that you describe above is EXCELLENT. Also, thank you very much for opening tomorrow. See you there.

  • Matt K

    on the 12th day of christmas, my true love gave to me, Jacinto’s holiday workout…
    1 DL 115#
    2 Push Up
    3 Shoulder Press 115#
    4 Burpee
    5 Box Jump
    6 Squat
    7 Sit up w/ 25#
    8 KB Swing 24kg
    9 Dips
    10 Pull ups
    11 K2E
    12 Hang Power Clean 115#
    19:51

  • torch

    at home: 400 squats for time.
    9:36

  • Lisa

    Thanks so much for that, Hari.

  • Thor

    I think the idea of varying the schedule up is a good one… Worked back in the day with less equipment, less room, and no one ever got seriously injured for the most part (which is pretty f’ing amazing considered what we used to cram in that little space).

  • Anthony

    I think the open gym idea is great.
    Also would be in favor of doing this on the weekends, particularly if the box could stay open until 2 or 3 pm.

  • michelle

    Court -great coaching today!
    went way too light
    165, 115, 165, 105, 155, 105

  • Rickke

    My back is still feeling a little off today, so no DLs. Made up yesterday’s front squat WOD at BBB:
    195-165-205-140-210-105 = 1020
    Hari, the new schedule and set up sounds good and worth testing out for a little while. Seems like it might help reduce the size of the WOD classes, too.
    Happy holidays to those who celebrate and happy 2010!

  • Rickke

    My back is still feeling a little off today, so no DLs. Made up yesterday’s front squat WOD at BBB:
    195-165-205-140-210-105 = 1020
    Hari, the new schedule and set up sounds good and worth testing out for a little while. Seems like it might help reduce the size of the WOD classes, too.
    Happy holidays to those who celebrate and happy 2010!

  • Justin Katz

    Forgo to post my time.
    32:43

  • brad s.

    i agree that the open gym idea sounds great. love it.

  • Craig F

    Hey guys,
    Been working out at CF Charlotte with Coach A – great guy. He suggested doing these as follows:
    100%-70-95-60-90-50% and thats how I did them. Was able to get through the 20s and 30s with only one breakup of the set.
    FrSq: 155-115-145-95-135-85 =  730 (went a little light on these)
    DL : 295-205-280-175-265-150 = 1370
    Legs are fried
    Happy holidays

  • Jeffrey B.

    I’m down with coming in tomorrow.

  • Matt D

    I like the open gym class idea

  • Lenny

    I’m down to push some weight tmrw.

  • JoeR

    I’m all for the added flexibility in the schedule. The only thing I would point out is that it would be nice to not only have flexible timing but also flexible programming occasionally — like the saturday proposal. It sounds like Skip Chase is not doing that.
    I think the mainsite wods are terrific, and plan to do them 90% of the time, but as someone who did his first wod in 2005, I would occasionally like to change things up, do a strength bias or cf football rotation, or just work on weaknesses. Currently my options in this regard are to either join a backup gym or just be out of luck.
    I know this presents a challenge for scheduling, staffing, and supervision — but I just wanted to throw in my 2 cents.

  • Isaac

    Did the 12 Days WOD in East Sacramento–it went as follows:
    RX/”what I did”:
    1. 200m run rxed
    2. 135lb clean and jerk/95lb clean and jerk
    3. 30lb weighted pull-ups/pull-ups
    4. 40lb barbell thrusters/35lb barbell thrusters
    5. double unders rxed
    6. HSPUs/24″ Box PUs
    7. 20 Medball Cleans and Wallballs
    8. Burpee Box Jumps
    9. 53lb KB Swings/44lb KB Swings
    10. 115lb Push Press/95lb Push Press
    11. 115lb Sumo DLHPs/95lb Sumo DLHPs
    12. Row for 12 calories rxed
    Time 56:14
    The fastest person did it RX at around 48 minutes.
    Totally fun (in the CF kind of way) but my shoulders are toast.
    BTW I’ve worked out here before and I think Travis and Justin do a terrific job running this gym.

  • Jeff

    touch-n-go DLs
    325 x 1
    295 x 10
    345 x 1
    270 x 20
    365 x 1
    245 x 30
    1845

  • Hari

    1595 (300, 250, 300, 230, 300, 215)
    (68,54), (55, 42), (61, 48), (55, 29)

  • Sara H.

    The first come, first serve thing sounds like a good idea to try.
    I did the “12 Days of Christmas” Shoreline Crossfit style in CT:
    “The 12 Days of ChristmaHanaKwanzakkah”
    3 Rounds for time of:
    12 Kettlebell swings (1 pood)
    11 Burpees
    10 Pull-ups (green band equivalent)
    9 Box Jumps
    8 Toes to Bar (or knees to elbows)
    7 Wall Balls
    6 Push Ups
    5 RING dips
    4 Ball Slams (20/12 lbs)
    3 Pistols (each leg)
    2 Muscle Ups
    1 Handstand Push-Up

  • shay

    Are there any classes today?
    Will you be having 6am morning classes soon?
    Thanks!
    Happy Holidays

  • Hari

    I will open the Box today from Noon to 2:00 or 2:30