Racked

Posted on April 28, 2010 by Court

Try a FREE BEGINNERS’ CLASS: Mondays @ 6:30pm (women-only), Wednesdays @ 9am & 7pm, Saturdays & Sundays @ 10am. Click here for the schedule and to pre-register for a class.
UPCOMING ELEMENTS WORKSHOPS:
#118 Mon/Thur @ 7:30am, starts May 3 (4 slots left)
#24 (Williamsburg) starts May 3 SOLD OUT!
#119 Tue/Thur @8pm, starts May 4 (just 1 slot left!)
#25 (Williamsburg) Mon/Thur @8pm, starts May 10 (1/2 price = $150)
#120 Mon/Thur @ 6:30am, starts May 10
#121 Mon/Wed @ 8pm, starts May 10 (3 slots left)
UPCOMING ENDURANCE WORKSHOP:
Rowing Workshop — Saturday, May 15th
Wednesday 100428
Front squat 3-3-3-3-3 reps
Post loads to comments.
Dave Lipson 330, 350, 375, 405, 416. Compare to 091130.
QUESTION: What is your favorite article from the CrossFit Journal and why?
HAPPY BIRTHDAY, ANDREA!
Your first pull-up
NYC Paleo Map (Beta)
Primal meals in 30 minutes or less
Why your allergies are getting worse
Full-fat dairy for cardiovascular health
Are your veggie burgers killing you?
RIP Amanda Miller (video) (more remembrances here and here) (in her own words)

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

    Today’s one of those workouts that don’t need to be scaled; nonetheless, here’s some guidance from the CrossFit BrandX forums:
    Today everyones a Big Dawg!
    If you have not done front squats before or have trouble with them, start light and work on your technique.
    http://media.crossfit.com/cf-video/CrossFit_FrontSquats.wmv
    http://media.crossfit.com/cf-video/CrossFit_FrontSquats.mov

  • Tim B

    Thanks to Brian and Matt for covering 3 Wods in 2 hours this morning! (CFE running + 7am and 8am)

  • Hari
  • Emily

    favorite CFJ article
    http://journal.crossfit.com/2010/04/beyond-the-body.tpl
    props to Allison for posting this last week. the PDF is a great read, as well.

  • Scott R

    Why was there no instructor this morning for the 7am or 8am classes?
    Good thing Brian was there to let us in and that he and Matt had the time to cover!

  • Stephanie D

    just wanted to echo my props to Brian and Matt for covering on probably one of the busiest mornings of the week. could have been mad chaos (well, at least on the street since we wouldn’t have even had access to the blackbox if it wasn’t for brian), you guys kept things running smoothly. Thanks!

  • Sara H.

    I second Emily’s choice for favorite CFJ article.
    Also, I have to share: I just got results from my annual physical, and have seen EXCELLENT results since my last one, which was a few months before joining CFNYC.
    Weight: down ~25
    Cholesterol: down over 30 pts, with a significant increase in HDL
    All other stats in perfect healthy ranges
    Crossfit and “Moo” Paleo work wonders!! : )

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

    A few weeks ago Kevin P. took over the morning classes from me and this morning he forgot it was his day to teach. Apologies for the inconvenience but many big thanks to Brian H. and Matt for covering.

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

    If I had to pick just one CFJ article as my most favorite, I think I’d have to go with Glassman’s “What Is Fitness?”
    Before having tried crossfit, I was reading that article online and before I even finished it (it’s a long one), I knew I had to try crossfit. That article sold me on crossfit practically as much as my first CF workout at the Black Box did.

  • jenn

    105-115-125-130F(1)-130F(1)
    Thanks Brian and Matt for covering the 8am class!
    -Just Say No To Butt Winking

  • Kevin P

    My sincerest apologies to everyone this morning. Big thank you to Brian and Matt for covering. I blanked out about teaching this morning.

  • chris

    +1 on the hard routine
    this crossfit radio with OPT – insight into the man/myth
    http://library.crossfit.com/free/audio/CFRadio27-090130.mp3
    this kip/butterfly comparison video
    http://media.crossfit.com/cf-video/CrossFit_DutchPullupComparison.mov

  • Justin Katz

    Just wanted to give a shout out also to Brian and Matt for covering the 7am and 8am classes.

  • http://allisonbojarski.tumblr.com Allison Bojarski
  • Mike Mishik
  • Adam R

    This video of Jason Khalipa teaching the muscle-up really helped me.
    http://library.crossfit.com/premium/video/CFJ_KhalipaTeachesMU.wmv?e=1272482360&h=350584adec0eb5e6fbd0b9255eb6593d
    Second Mike on that Amundson story about working on weaknesses.
    Also liked this video of the 09 games finale. Even better since we got to do this as a WOD.
    http://journal.crossfit.com/2009/12/event-8-chipper-mens-09-games.tpl#featureArticleTitle

  • Seth

    I am with Allison. “what is fitness” got me hooked.
    I also enjoyed the entire video series with Dr. Sears. It was long and technical but I have a better understand what the hell my body is doing when I eat good foods and crappy foods. I needed that technical info.

  • Jeff

    I mentioned this last month. It’s also about weaknesses.
    http://journal.crossfit.com/2010/03/weakness-bias-training.tpl

  • james keller

    95, 115, 135, 155(x2), 135
    i also got my first and second muscle up tonight! its been a great three months at cf so far and everyone i have met is awesome. i truly enjoy this community and i cant wait to see what the next three months bring! thanks to everyone for always yelling and cheering me on.

  • Bryce

    A couple of my favorites:
    http://journal.crossfit.com/2009/07/the-quest-for-100-pull-ups.tpl
    And I gotta have one about a fellow Marine
    http://journal.crossfit.com/2009/10/brooklyns-wounded-warrior.tpl
    Earlier, Jeff said he would not read the Amundson article because of its racial insensitivity. I consider that to be a weakness of Jeff.

  • Dave S

    James, way to go on the muscle-up!!

  • Mike K

    yesterday’s CFFB
    Back Squats: 4×1 @ 365 – missed the 5th attempt
    Press: 8×3 @ 125 – 45 sec rest
    Weighted pull ups: 7×1 @ 95
    3114m on the row WOD – PR by 9m
    Congrats James on the muscle up!

  • Tony

    My first OPT WOD.
    A. Dead Lift @ 11X1; 8 sets of 2 reps @ 60% 1RM; rest 60 sec
    140lbs
    B1. Hang Power Clean – 3,3,3,3; rest 180 sec
    B2. Med Grip Bench Press @ 30X1; 6,4,2,6; rest 180 sec
    PC: 85, 95, 100, 105
    BP: 95, 105, 125, 125 (5)
    C1. KBS – 25 unbroken x 3; rest 20 sec
    C2. Ring Push Ups @ 21X1; rest 180 sec
    KBS: 12kg, 1 pood, 1 pood
    Ring push up: 12, 9, 12

  • Emily

    congrats on the muscle up, james!! solid.
    83, 93, 103, 108 (PR), 103
    not huge numbers, but i’m happy cuz i suck @ front squats. :) thanks to rickke, mike k, and sara for the tips!

  • Emily

    cash out: 100 DU’s 30 GHD’s 3:58

  • Rickke

    155-175-185-195-205
    should’ve given 215 a shot..next time.
    Congrats James and Emily!

  • Carlos

    Congrats James! Wow, it’s been a week of first muscle-ups. Four people, and those are just the ones that I know of. Grace, I’m rooting for you in the next few days to complete “la manita”, as they call in Spain five goals in a soccer game.

  • Jai

    Mostly stuck with 68# and worked on my form.
    Congrats, James! I’m jealous.

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    Wonderful to read!

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    3604free.com

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    I thought all the “free” xbox etc, sites were just bulls**t until I finally tried one, if your interested about trying a site i will suggest trainn, they are well known for being trustworthy about paying out to people and you really have nothing to lose by trying :P
    free xbox link

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