Miles of Smiles

Of the 514 CrossFit affiliates that participated in this year’s Fight Gone Bad 5 Fundraiser, we’re currently holding strong in 9th place, having raised over $24,000 amongst our 70 or so participants! The tallying won’t actually finish until October 1st, so if you had been meaning to make a donation to one of the members of Team CFNYC, it’s not too late. Click here to donate and if you already donated (and/or participated), thanks again for your support.

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Monday 100927
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
Post time to comments.
Compare to 100310.

Commentary on today’s workout from Hari:
There is nothing technical in this WOD. You could have done it during Elements. You need to be careful to set your back on the dead lifts, but this WOD enforces itself. When you can’t stand up or push up, you won’t.
You should take this WOD seriously and keep track of time. Obviously you are going to need to rest periodically. You will need to rest for two different reasons: (1) because you are out of breath; and (2) because you are at or near muscle failure. You will dramatically improve your WOD time by fulfilling both needs at the same time in a single rest break… (continued in the first comment)

HAPPY BIRTHDAYS to SHAUN & RICKEY!

Told to eat its vegetables, America orders fries
Trying to explain why we do what we do
Massage benefits are more than skin deep
Benefits of walking
Weightlifting exercises calculator (via)
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Grace was kind enough to not only fundraise and participate in FGB5 at CFNYC, but she also volunteered to use her photographic skills and digital SLR camera to help us better document Saturday’s FGB5 Fundraiser. She took 206(!) amazing pictures that you can see here on her Flickr page. Below I will highlight just a few of my favorites.

People talk about the pain of “Fight Gone Bad” as a workout and they’re right, it’s tough going, no matter how skilled of a crossfitter you may be. But the energy at FGB5 was more about joy and happiness (even when feeling exhaustion or pain) and I felt that energy came through in these shots:

It’s easy for Jim to be all smiles after scoring the top score of the day (and a Black Box record, I believe) with 418 points. (Jim had wanted to get at least 400 points after scoring a heartbreaking 392 the last time FGB came up.)
jimherrold418FGB5.jpg

If you have any doubts about Jim’s score, don’t. Emily (pictured below) counted his reps and encouraged (read: yelled at) Jim to get that record-breaking score. She’s pretty proud of how she did herself:
emilysmilesFGB5.jpg

Jacinto is a coach, an athlete, a dad, a grandad, a husband, and a prostate-cancer survivor (amongst other things) and an inspiration to us all because he never gives up and never gives in. Thanks to Grace for capturing that energy in this photo:
jacintorowsFGB5.jpg

As the organizer of this year’s event, I was so proud all day Saturday to see everyone’s efforts come to fruition: as athletes, as fundraisers, as friends and supporters of their fellow Black Box members. In addition, I had the pleasure to meet husbands, wives, girlfriends, moms, and kids of our members. I am so glad to get to be a part of our community and witness everyone dig deep to help others going through things much tougher than any sort of workout.
allisonwhiteboardFGB5.jpg

  • Hari

    There is nothing technical in this WOD. You could have done it during Elements. You need to be careful to set your back on the dead lifts, but this WOD enforces itself. When you can’t stand up or push up, you won’t.
    You should take this WOD seriously and keep track of time. Obviously you are going to need to rest periodically. You will need to rest for two different reasons: (1) because you are out of breath; and (2) because you are at or near muscle failure. You will dramatically improve your WOD time by fulfilling both needs at the same time in a single rest break.
    So, when you finish the dead lifts, that is not the time to rest, because you are more than capable of immediately doing 5 or more pushups before you pause, at which point you can both catch your breath and recover from near muscle failure.
    (Never go to complete failure on pushups. Remember the mistake everyone makes during Tabata pushups in Elements: going out too fast and ending up doing singles.)
    Similarly when you finish the pushups, that is not the time to rest, because you can immediately start doing dead lifts with different muscles.
    My strategy when this came up in March was to do the dead lifts unbroken, drop to the floor, do eight pushups, rest as needed, do the rest of the pushups, and then go immediately to the next round. For me, that was 10 breaks over the course of the WOD, but they occurred exactly when I had to have them. I went alongside Lenny, and it was the closest I have come to beating him.
    This WOD should be fun. You only need to do two things: (1) Protect your back (take the weight seriously); and (2) keep going. Women who dismiss pushups as something they do poorly should stop making excuses; it’s time to get good at pushups. Men who think they’re lucky because they can easily handle 135 lbs (95 lbs ls RX’d for women) need to get familiar with the concept of correct form on pushups. I can count on one hand the number of men that I see doing full ROM pushups.
    Good luck!
    http://online.wsj.com/article/SB10001424052748703989304575503972940124574.html

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

    Please note that while the deadlifts are “light”–by crossfit standards–in this WOD, there’s also 150 of them. I’d suggest that many of you might want to consider some of the scaling options below, courtesy of Brand X, so that your back doesn’t hate you tomorrow:
    Big Dawgs:
    as Rx’d
    Women – 95#
    The Porch:
    Seven rounds for time of:
    135 pound Deadlift, 15 reps
    15 push-ups
    or
    Ten rounds for time of:
    135 pound Deadlift, 10 reps
    10 push-ups
    Women – 95#
    Pack:
    Ten rounds for time of:
    75-95 pound Deadlift, 10 reps
    10 push-ups
    Women – 55-65#
    Puppies:
    Five rounds for time of:
    25-45 pound Deadlift, 10 reps
    10 push-ups (Progressions okay)
    Buttercups:
    Four rounds for time of:
    pvc – 25 pound Deadlift, 8 reps
    8 push-ups (Progressions okay)

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

    If you’ve got photos or videos from FGB5 and haven’t already sent them my way, please do–allisonATcrossfitnycDOTcom.
    If you have decent video-editing skills and the time and patience to put together a 3-minute montage video of our FGB5 day for us, please email me to volunteer and do know that we shall enter said video into the Pukie Awards contest.

  • Justin Katz

    15:34 RX’D

  • jenn

    16:23 Rx

  • Mike S

    17:25 Rx; Ugly ugly pushups until shoulder is fully healed.

  • Steve S.

    Snatch – 135×1
    Clean & Jerk – 180×1
    Front Squat – 225×1

  • Jamie

    22:22 as RX’ed
    Games Standard Push-Ups are brutal …

  • Hari
  • Hari

    Jim’s 418 FGB is better than the self-reported FGB scores of a majority of the CF Games competitors, including Graham Holmberg (405).

  • Paul B

    12:21 10×10 95#

  • CAIN

    Rxed+
    135lb deadlifts/ring pushups
    10:03
    strength work
    5 rounds
    5 glute ham raises
    10 glute ham situps
    4 rounds
    10 bent over 2 pood rows
    10 seated dumbbell press

  • Other Josh R

    I just wanted to say thanks to all for making Saturday such an awesome event. Thanks especially to Allison for organizing it, Mike M for cajoling those last few reps out of me, and pretty much everyone else just for being there and making it feel like a community.
    I’d also like to thank whoever was responsible for the chocolate-covered almonds, because that was an OUTSTANDING idea.

  • Matt U.

    19:48
    10 reps at Rx’d weight x 10 rounds

  • Mike Mishik

    9:50 rx’d

  • mike r

    16:59 rx

  • Emily

    18:53
    scaled to 10 push-ups per round. a bit wormy when i got tired, then switched to singles and they got better. my grip was killing me from pull-ups yesterday….but i’m elated that my shoulder is doing wonderful!!

  • mike n.

    17:17 rx’d

  • Jay

    12:16. scaled to 95# and 10 reps on both movements

  • Eric

    16:38 Rxed
    Deadlifts unbroken except for Rd. 9.
    Need to work on pushups