« WOD 8.30.12 | Main | Rest Day »

Box Squat

Fitness: Perform 4 ascending warm-up sets then 3x5 across work sets on the Box Squat

Performance: Take 6-7 total sets to work up to a heavy single on the Box Squat. Afterwards perform one set at 80% for 5-10 Reps.  Avoid failing, but use two spotters for your heaviest set just in case.

Conjugate Squat e1/6
compare to 6.27.12

As Many Rounds As Possible In 10 Minutes Of:
Run 400m
16 Wall Ball Shots 20lb-10' / 14lb-9'

Post rounds and Rx to comments.

Jay Reingold at Mt. Hood starting point for the 2012 Hood to Coast 200 mile relay in Oregon, aka "the mother of all relays.". Friday - Saturday August 24-25. Finished in 27:47:16, 206th out of 1070 team. (One of Jay's teammates got injured and he had to work double duty, running approximately 26 miles!)


1 spot on one of the Ragnar Adirondacks teams that will be running from Saratoga Springs to Lake Placid has (unfortunately) opened up.  The legs comprise a total of 11.2 miles (Runner 11) and can be seen here (along with more race info here!)

Are you interested in stepping up and joining our team? This race will happen from Sept 28-29 so time is of the essence!

If you're interested please get in touch with Asta Fivgas at astafivgas(at)gmail.com ASAP!

Jim Ryan Wants Your Kids To Golf!

We are hosting 4 clinics at the Brooklyn Golf Center in Marine Park and one golf outing at the 9 hole Riis Park Golf Course. The clinic dates are: Saturday September 8th, 15th, 22nd & 29th from 4-5:30pm And the golf outing at Riis Park Golf Course will be on October 13th from 3:30-5:30pm.

More details:
Registration is only $125 per golfer, which covers the 4 clinics and the golf outing.

Golf balls and clubs are available for you to use but if you have your own clubs please bring them.

SFX will provide a golf shirt and hat for the young golfers.

You are responsible for your own child's transportation.

Discounted buckets of balls will be available after each clinic.

Space is limited so spots will be reserved on a first come, first serve basis.

Register at www.sfxyouthsports.com click on register for any of our programs and you will be redirected to our registration website.

SFX Junior Golf is not intended to be a substitute for golf lessons, the program is intended to be an introduction to golf fundamentals and to promote an interest in the sport.

Please contact Jim Ryan at jimmyr72(AT)gmail.com if you have any questions.

See you on the links!

Jim Ryan
Director Of Golf
SFX Youth Sports

Rowing Lovers/Haters/Knowers Of, Coach Nick says this race was unbelievable: South Africa Wins First Ever Rowing Olympic Gold NBC Olympics
My Paleo Media Diet Lifehacker

Reader Comments (31)

Thanks very much for the post! If anyone is interested but does not have transportation, I can probably seat a total of 8 so I could bring 3 additional kids and a parent. I'm looking forward to kids learning golf, and hitting some balls myself! This program will also help to expand the First Tee program by making this particular location eligible for more funding for that. The pro is a very good instructor. If anybody does want to register and needs a lift, please let me know.

Hit the rack for the first time last night. Deadlifts, went light and worked on form. They felt very good, and it was good to be back. Did some curls as well nice and easy. Then played squash. Tonight squash first, then I will tackle some presses and tricep work, like the rippetoe variation on the skull crushers, where you hit both distal and proximal. Sunday I have to come face to face with the man with the beard for some squats. See you then!

August 29, 2012 | Unregistered CommenterJR

Interesting article on the media diet. I wish I could force that on a couple of my employees...

I've been wondering about David's obsession with these rest day "no internet" breaks. Last time I reflected on how I would frequently (once every couple of months) do 6 days with absolute silence (not even talking or eye contact) plus no reading, TV or internet. No input at all leaves you a lot of time to get very quiet inside (or see how noisy it is) and reflect on what the hell you are doing here.... It also provided me with a clear lust for life that I could act upon with intent.

These days it's rare for me to go 5 minutes without checking my email. Of course, part of this is my job-- I literally get paid to communicate via email-- but the degree to which I "need" to be plugged-in has reached absurd proportions. And here I am typing on the blog at 8am instead of getting dressed for work.

I'll be back later this afternoon to peruse the thoughts of other members. I say that without irony.

August 29, 2012 | Registered CommenterRob Is

@ Patrick: The location of the barber shop is here
Heads Up Barber Shop

Ask for Shawn (first chair on the left)

August 29, 2012 | Registered CommenterJoshua Martinez

Big 6am class with Coach Josh. Partnered with NIck on the box squats and worked up to 285# for a heavy single. Probably had a bit more in me. Just noticed I box squatted 300# on 6/27. Dropped down to 235# and knocked out 9 reps. Last rep was tough.

4 rounds on the metcon. Well, maybe it was 3 rounds + 15 wallballs as time was called on my final rep of the 4th round. Nice little burner.

The paleo media diet article was interesting. I often avoid looking at my phone during my subway commute (~30min), preferring instead to let my thoughts wander. My job has me in front of a computer all day long and I find the digital down time to be mentally refreshing.

August 29, 2012 | Unregistered CommenterPeter

First AM class in... ever. Solidarity scheduling with Crystal since she's working late this week. Can't wait for my afternoon nap in the office.

Box Squats:
45x5, 115x5, 145x4, 175x3, 195x2, 205x1, 215x1, 225x1 - Drop Set 185x5

Wasn't sure where to aim for this so I kept going, 225 was definitely at or near max, and I was pretty tired trying to pound out the drop set quickly afterwards, but I feel like I got a good baseline for the next few weeks. Ashamed to admit this was my first ever box squat exposure. Hoping for a lot more "first times" with this conjugate cycle.

20# med ball, 3 rounds plus 390 meters of the 4th run... definitely thought I could turn it around with 1:30 left, came up just short!

August 29, 2012 | Unregistered CommenterTodd

MGMT: Are group classes on as usual this weekend and Monday, or is there a special holiday schedule? Just trying to plan ahead, thanks.

August 29, 2012 | Unregistered CommenterJenna J.

Oh and my friend sent me that Paleo Media article earlier, and I thought it was funny that it was published right after our disconnected rest day wod. CFSB is always ahead of the curve! I've been trying to disconnect more frequently lately, especially right before bed to keep my sleep cycles in order, even though I have to be online late for work. I threw f.lux on my laptop and try to close it at least a half hour earlier than I used to and read a book to get myself ready for dream-time.

August 29, 2012 | Unregistered CommenterTodd

Y'all, WATCH THAT RACE. Even if you don't give a sh-t about rowing, it's just an amazing performance. I've watched it three times and it still makes me laugh and cry and shiver. (!nd if you are interested in rowing, compare the Aussies' style with the Danes'. The Australians are just beautifully relaxed. Also think about the South Africans finishing the race at 44 strokes per minute. Yowzer.)

Re the paleo information diet, Nick and I were in VT this summer in a house w/ no electricity, in a part of the country w/o Verizon coverage. For a day I was anxious; then it was just so amazingly peaceful. It's definitely good to tune out for a while.

August 29, 2012 | Unregistered CommenterCharlotte

I'm very happy to be back in group class! First 8AM class in a long time, hope to make it a few times a week habit.

Worked to 255# on the box squat, was feeling really creaky and slow this morning- tried not eating beforehand since I've been feeling super gross during metcons lately. Energy felt alright, but I definitely needed to warm up a little more actively. David remarked that I was somewhat posteriorly tilted pelvically during my squats, which I think were a response to a MWOD video about having a tight pelvic floor and trying to buffer my former anterior pelvic tilt. Oh, to be neutral.

Wod felt pretty good, 3 rounds and 270m of the last run. Running felt nice and easy, but I don't have any extra gears right now. Wallballs felt good.

David Osorio hates the internet. There, I said it.

August 29, 2012 | Unregistered CommenterNoah

JJ, No classes on Monday. Normal Schedule Sat/Sun

WOW that was a great rowing race! I just watched it and got real amped up for the last 500m. Those South Africans did not look like they were at 44S/M, I generally associate anything above 35 as a hot mess... what champions!

The commentator also mentioned that they row in waters at home populated with hippos, crocs etc and need to bring guns to their training just in case. I wonder if they were packing during this race.. It reminds me of a story I heard back home where Princeton refused to row against Rutgers (NJ) because they hit a rusty shopping cart in the river, capsized and broke their boat. Oh sweet sweet New Jersey...

I did a Re-Do this morning on Monday's Deadlifts since I didn't get a chance to get to work sets

135x5x2, 185x5, 225x3, 275x3, 305x3, 325x3, 335x1
I think I could have grinded the second rep at 335 up but probably not gotten the third.. yet.

David Osorio has strong reservations about the internet.. and electronic media in general. I'm as guilty as anyone else about over consumption but I definitely try to keep things in check and at least a few times a week take dedicated breaks from the internet, my phone and music. I have particular reservations about my phone, it seems crazy to me that we all carry our phone's around with us all day, every day, non-stop. From the moment you wake up and turn off your alarm to the moment you go to bed. It's like that little glowing rectangle is an extension of yourself and the idea of leaving home without it is so unfathomable we rarely even consider it. It's a major nuisance to my friends, family and coworkers but I often leave my phone at home or put it on airplane mode. I feel like it's an anchor, or maybe a leash? I also think the internet. while amazing and wonderful and one of the greatest advances in human history, is giving us "Type 2 ADD", ..the acquired type. The past month I've been doing a lot more meditating to combat that and its really been wonderful, I average about 4x per week and have built up my capacity in a short time. I did a 40 minute session last week which was longer than I'd maybe ever done. It really impacts my day and makes time slow down considerably.

Also, don't get me started on facebook.. :)

August 29, 2012 | Registered CommenterDavid Osorio

A buddy of mine doesnt even have a cell phone.. just a land line and he says he checks email maybe once every couple weeks. That's some next level shit right there.

August 29, 2012 | Registered CommenterDavid Osorio

I'm a huge fan of the web. It's greaet!

August 29, 2012 | Unregistered CommenterAnthony Weiner

Worked up to 195# on the box squat, which felt good. I tried to really focus on a deep breath before moving and maintaining a tight core throughout. It seemed to help keep me organized. Went quickly into a set of five at 155# to squeeze it in before the clock wound down.

I felt snappy on the WOD, although I think I could have pushed the running pace a bit. Got three rounds and 400m with a 20# ball. I was dreading the wall balls, but they all felt snappy.

August 29, 2012 | Unregistered CommenterJon F.

Squat: 312.5x3x5
Bench: 162.5x3x5
Deadlift: 330x5

Squats were ok, first set was wobbly but we settled down afterwards, Next stop 3 WHEELS BABY!!!. Shaky first set on the bench but it was good overall. Deadlift was heavy as shit, not much more room to maneuver on this one.

August 29, 2012 | Unregistered CommenterJack Spade

LOL @ ANTHONY WEINER. Ownership of comment board.

I came into the 7am class today, and it was a different experience for sure. I knew Josh, David would have the same energy but I was shocked that so many of the normal 7amers also had energy. When do you all wake up?!?!?

Anyhow, I am no longer in awe of the 7am Crossfit. I look forward to attempting to come to the class more often and maybe trying to come to a 6am class. I'm doing it only to achieve one of my goals this qtr of starting work earlier, and trying to calm down at night a bit.

Worked with Charmel and Dan L today hit 315 on the box squats and then 7 reps at 255.

Then did 3rds + 130meter run with 30lb wallball. I went heavier on the wall ball not as a scale up option but to really try to become better at 20lb ball. It forced me to use my legs hips more and i think my form was much better with 30 than the 20.

August 29, 2012 | Unregistered CommenterDH7am

I was just kidding DO :)

I certainly have my own reservations about the internet and social media too, but I often see it as a tail wagging the dog type of problem.

When I don't want to pick up the phone, I don't. I don't understand why people post intimate/asinine/overshare-y status updates, photos etc so I don't. (I use facebook mainly as a viewing apparatus for babies and dogs.) I think that the idea of a device or app or piece of tech controlling me is a bit silly- I am more powerful than my phone, and I control when I want to use it. That said, I do have some bad habits that the article in question and the rest day WODs have helped me see more clearly. My biggest is that I mess around on my phone stopped at red lights while driving, but I think that might be more about new york traffic and how it kills my soul little by little.

I've never gotten into twitter because the idea of any cogent thought being less than 140 characters is sacrilege to the writer in me. I think that idea- the snipping and trimming of whole, measured, artful writing and thought into tiny snippets and soundbites- is more of a problem than anything else.

Forgot to chime in about shoes yesterday. Most people know I could write a small hollywood screenplay about this so I'll be brief:

Gym: Been wearing the Nano's, but don't love them, they still feel kind of clunky. Really like the Reebok Oly Shoes, which are comfortable and give me some feel while lifting (as opposed to lots of Oly shoes that feel constructed of cement and obsidian.) Put on an old pair of Inov-8 195s yesterday, damn they felt good.

Run: Hate the 195's for this, gave me major pain during Ragnar, I suspect because they are just a bit too narrow and a bit too hard soled. I like the NB minimus line.

Work: I get to dress kind of like a tactical camp counselor at work, so I wear Inov-8 Roclite 288s, which are super light gore tex boots. They are awesome. I wore Clark's Desert Boots when I had to be dressier (still not that dressy, I know) until I spilled bacon grease on them. Yup, that happened.

Wow, long post. Eat it Twitter.

August 29, 2012 | Unregistered CommenterNoah

I really like the paleo media diet article. For some time now I've refused to have my work email engaged on my iPhone unless absolutely necessary (i.e. i'm expecting something and i'm on site). I leave the calendar accessible, but turn that email off, off, off. I think I'm going to take it one step further this weekend when visiting family in MA - no FB, 3 days.. it's really not even a big deal but for some reason it seems kind of huge. And email once a day.

Dan and I were in Costa Rica in 2011 and had no internet, phone, anything for 5 days. AND IT WAS GREAT. One of the best trips we've taken.

August 29, 2012 | Unregistered Commenterasta

12pm Noon Class

Warm-up triplet (tried to increase my run pace each round to get into the groove for the WOD later)

Box Squat with Carlos
(45x5, 135x5, 165x5, 185x2)
205x1, 215x1, 225x1, 245x1

Might of had 250 or 55 but time was running out and 245 felt plenty heavy

2 Rounds + 4WB @ 30#WB and 8' Target

I originally thought I would try this at 16# and make it my goal to do them all unbroken (WB is a goat of mine) but when I got to the equipment the 16s and 20s were all gone and I think the 30 winked at me so I took it. Not terrible with only an 8' target but it's a very different stimulus than the 20. Much slower and... well heavier.

Continuing the internet conversation, I'll admit I read the comments section every single time I see the number increase.. so that like 5-15 times per day.. at least!

August 29, 2012 | Registered CommenterDavid Osorio

Fun WOD this morning

Worked up to 275 for a single and did 225 for reps. Probably had some more in me for the single, but my back was a little sore so I didn't want to push it

WOD - 3 rounds + ~300m

Did the wallballs unbroken.

August 29, 2012 | Unregistered CommenterDan L

DH3, I usually get up at 6 AM for a 7 AM class. I could probably get away with rolling out of bed more like 6:15 and still make it on time, but getting up at 6 gives me time to drink a couple of glasses of water and get moving so I'm not a complete zombie when I get to class.

Getting up that early was hard the first couple of times I did it, but it's easy now that I do it most days. I don't drink coffee because I can't stand the taste, so working out (CF or running) takes the place of coffee for me. If I didn't work out in the morning I'd be a real pain in the ass when I got to work every day.

Sleeping past 8 AM feels like a luxury these days. I'm guessing I will find this adaptation useful should hubby and I decide to spawn one day.

August 29, 2012 | Unregistered CommenterStella

I love the internet. I love everything about it. I feel disconnected from the world, particularly in terms of news and also from the people I love and care about, without it. It is an essential ingredient of my job, and it keeps me in touch with more people than I would writing letters and lacking instant messaging.

Sometimes I even post my workouts to a blog and have interesting discussions with people about working out over the internet.

August 29, 2012 | Unregistered CommenterJoel W.

Although I wouldn't say I'm "in lurve" with the internet, I like the way Joel put it. That said, although I like the spirit of the article JJ posted, I think my major disconnect comes here:

"we all agree that social media is, by definition, a narcissistic pool of shameless self-promotion, a horrible tidal wave of drab solipsism where each person's pathetic post about their life ("Look at me! I matter! I am drinking a soy latte with a foam leaf imprint!") is only marginally redeemed by the very next, arguably more navel-gazing item in the newsfeed"

In that I agree with the first part, but don't think there is a shred of redemption from the banality of what most people choose to post based only on the fact that other people are similarly lame. No thanks.

Also, I like baby pictures.

August 29, 2012 | Unregistered CommenterNoah

I like baby pictures too. I also like cat pictures. Remember when we used to have to buy wall calendars each year in order to get our fill of cat pictures? Those were dark days.

August 29, 2012 | Unregistered CommenterJJ

Noah lost me at pelvic floor earlier, and has now lost me at soy latte foam leaf imprint.

I work in online advertising, and the interwebs and consumption is a coneversation/dialogue I think of often. I use the web for a lot, and at times it can be overwhelming. I have tried to limit facebook the last few months, and been successful after turning it off completely for a while.

Also, I still get a newspaper delivered and buy real books as my way of standing up against the e-readers and all news that is still created for online. I do however love reading a certain set of blogs, or anything Matt Ufford typically writes.

August 29, 2012 | Unregistered CommenterDH7am

As a semi-observant Jew I find unplugging from the digital/electronic world every Sabbath to be absolutely refreshing. Not only does it make me appreciate non-digital things more but it also helps me appreciate the internet and TV and all that stuff more too.
Does anyone know if there is a program i can download for PC that duplicates the function of the timer clocks we have at CF? I haven't been able to make it to the box and I've been doing my own WODs at home and in the park but it's annoying as hell using my tiny bootleg cellphone stop watch. I know there are some streaming java ones but i don't have WIFI at the park.

August 29, 2012 | Unregistered Commenteruzef

does everyone here follow humblebrag on twitter? you should. or just read it on grantland. awesome and all about what @noah is talking about.

Totes McGotes forever!

August 29, 2012 | Unregistered CommenterJR

First of all, I'm glad that David posted about how often he checks the blog because we were just having a discussion earlier about this. He was surprised about how little I check the blog and when I responded "it's just not a priority" he kinda looked at me funny. I know, I know, I work for the gym and should be into the blog and CF more but weird thing is that when I worked for the city, I spent most of my day checking the blog, watching CF videos, reading articles, watching youtube and doing anything else to avoid work. Now that I actually care about my work, I've (sadly) had to cut back on all of that. Overall, I'm not on facebook very often and don't even check my personal email frequently so I kinda miss seeing what everyone is up to. I don't watch tv, the news or read the paper so it's my one way of knowing what's going on the world. (is that sad?) One thing Chris and I just agreed to recently though is that we wouldn't check our phones during meals. I've just hated that we're constantly distracted by the bleeps coming out of our phones that we never truly engage in each others conversations.

On a different note, took the Noon class today.

Warmup--8 mins of:
-270m jog (in honor of yesterday's question I ran it barefoot and was rewarded with a couple of open blisters on 2 of my toes)
-5 inch worms
-:45 hollow hold
got through 2 full rounds plus a 3rd jog

Box Squat:
(45x5, 95x5, 135x3, 175x3) 195x1, 215x1, 230x1
then snuck in a drop set: 185x4
-there's something that I really like about Box squats and they leave me feeling really strong. reps at 185 were hard though.

3 rounds plus about 50m.
-14# wb to 9' target, all rounds unbroken.
-i was trying to keep pace with David. he would beat me on the runs but I would come back on get him on the wallballs.

August 29, 2012 | Unregistered Commenterlady fox

So some of us old folks are sitting here talking.Crazy to remember a time when there wasn't even an answering machine. I got my first cell phone in 2000 at the tender age of 33. So living without internet wasn't even a choice for most of my life. I won't say i need it, but it is convenient. And i can quit anytime!

August 29, 2012 | Unregistered CommenterDeb

What DO said, totally, including the meditation. In my ongoing effort to get a consistent practice going, I went to a group sit yesterday. I've been before--it was great to be back. I'm gonna do my best to keep it up. As a fiction writer, I have to say, I really feel the effect if the Internet on my ability to concentrate on my imaginative work. When I was away at an unwired artists colony in January, I was astonished to see how my attention span extended when I couldn't interrupt myself all day. It was a really great feeling. There's a lot I love about the Internet, but I really have to create breaks for myself and cut myself off sometimes. Thanks, David, for provoking discussion and encouraging us to unplug/think about our relationship to all this stuff.

August 29, 2012 | Unregistered CommenterMartha

i dream of nothing else but a silent retreat, days and days of no screens and no jibber jabber.

August 29, 2012 | Unregistered Commentermichele

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