CrossFit Virtuosity

You've got props on my blog now - and I'll continue to link to your articles. See you next week!

You've been linked on my blog since inception. A t-shirt purchase and class visit are forthcoming. Hope your bday was fantabulous!

Thanks, ladies! Glad to have such awesome people in my corner!

I've got your site on the RSS reader along with some other Crossfit inspirations. I still visit the actual site every other day because of the terrific design (major Kudos).
Last time I was in NY I visited Crossfit South Brooklyn. I will surely visit you next time.
Now for my grudge. Why hasn't anyone answered my question on the 081108 post?

Keep up the great work.

Bentzurm

Thanks for your comments! Please stop by and see us the next time you're in NYC.

Sorry. I never saw Your question from 11/08. Here is your question: "I was scratching my head a couple of days ago when "death by pullup" appeared on the main site and now a similar workout here. What is the rationale behind the inverted pyramid structure? how is it different than doing a AMRAP or just a angie style "get 100 done as fast as possible". does it elicit a different adaptation?"

This question was in response to this workout: "With a continuously running clock do one Ring Dip the first minute, two Ring Dips the second minute, three Ring Dips the third minute... continuing as long as you are able.

Use as many sets each minute as needed."

The easiest way to answer your question is to try the workout. You'll notice that it is indeed different than just doing 100 pullups for time. The workout is insidious because it is extremely boring for about 10 minutes and then it smacks you down over the remaining minutes. The natural tendency is to be able to do less as you get deeper into a workout and fatigue sets in. This workout asks you to do more each minute than the previous minute. Thus, it is extremely hard to do well at this workout without exceptional conditioning. Also consider how many more pullups/ring dips you have to add to improve your score from one effort to the next. Improving from a 10 to an 11 means that you were able to do 11 more pullups/ring dips from the previous attempt when you were most fatigued, not at the beginning when you were fresh.

sounds like you're, um, creating a possibility miss you!

Happy Bday Keith! Here are your bday presents:
1. As soon as I set up links on my blog - you are there.
2. I'll also do a post on your classes.
3. I will take or watch a class
4. I'll send clients your way.

Hey Keith! Happy Belated Birthday! I've already linked you to my blog, told everyone who's visiting NYC to drop by your box if they can, and will definitely stop by the next time I'm in town!

Thanks, Martha & Feng!

Here goes the testimonial:

I was away for thanksgiving last week and took it on myself to make everyone in the hotel weight room uncomfortable by doing some kind of WOD every day. By day three I was a little sick of push ups and burpees and sprints, so I thought back and one of Keith's WOD's came to mind. Needless to say after banging out 5 rounds of man-makers, V-ups, and double-unders, the tiny hotel weight room was more uncomfortable than ever. Keith has a great way of combining yelling, motivation, leadership, and humor. He's a coach that will get his hands dirty along with you. It is always fun running through a class with Keith, or having him chase you down the sidewalk to a Helen PR. When I train classes, he is someone I try to take a lot of cues from.