SIGN UP FOR ELEMENTS! You know you want to.
Thursday 080724
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Compare to 080510.
Woman left brain damaged by detox
Weightlifting equipment through the ages (via)
They will know you by your hands
Jack Bauer's plan of attack / Thor's sorcerous ways
Fartlek vs. LSD
Delicious DIY salad dressings
Mmmm...burgers
CAPTION CONTEST!
WEDNESDAY 080722
Rest Day Seminar Topic: Mobility and Stretching
Technique, skill practice, optional WOD.
The 10 best foods you're not eating
The mainstream media's finally catching on: The good news about saturated fat
Berries do a body good
Avocados are good for you. So's alcohol (in moderation). Why not combine the two?
Rowing back to the gym
CF Santa Cruz's 100-day burpee challenge
The tactical strength challenge--who's in?
The top 6 fight scenes of the last 6 years
Congratulations to the 11th graduating class of Elements here at the Manhattan Black Box! From left: Nikos, Tripp, Scott, Cliff, Paul, and Daniel. For more pics of them, click here.
And here we see Elements Workshop #12 tackling the CrossFit Total for the first time ever. From left: Gina, Sarah, Coach Hari and Jenny. For more pics of them, click here.
Haven't signed up for Elements yet? Click here to pre-register!
Our upcoming Elements Workshops in both Manhattan and Brooklyn are both filling up rather quickly and several have already sold out. In addition, I adjusted the schedules of a couple upcoming workshops AND added a new Brooklyn Elements Workshop.
Click here to see your options for Elements and sign up already! Questions? Confusion? Email me.
Tuesday 080722
Push jerk 3-3-3-3-3 reps
Post loads to comments.
The front squat compromise
When yoga harms rather than heals
Mirrors don't lie. Mislead? Oh yes.
Anatomy and physiology for jocks (CF Journal)
Training at the same time of day
The 10 mental illnesses Batman indisputably has
Monday 080721
Row 2K
Post time to comments.
Eat your way to a better brain
The politics of the cashew
Brain researcher Jill Bolte Taylor studied her own stroke as it happened -- and has become a powerful voice for brain recovery.
The CrossFit Endurance blog--when one WOD a day just isn't enough for you, you sick bastard, you
How to determine your optimal performance weight
Audrey and Elise, just hangin' around...
Sunday 080720
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Compare to 080304.
REST DAY DISCUSSION, Written by Hari Singh
A famous economist once quipped that in the long run, we're all dead. The need to balance our efforts between the short-term and the long-term is sometimes difficult. In the context of CrossFit, it is worth considering how we balance our efforts today relative to this week, this month, this year, and longer.
CrossFit defines fitness as "work capacity over a broad range of time and modal domains." We accept that definition and don't argue whether the WOD takes us two minutes, twenty minutes, or sixty minutes. If someone tells us they stuck with the 50-muscle-up WOD for ninety minutes and completed it, most of us would be impressed. We're always racing against the clock, but the clock keeps ticking. Whether we're in the race or on the sideline, the clock keeps ticking.
A friend and affiliate owner emailed me yesterday about a client who had injured herself during the recent 5 x 5 deadlift WOD. He wanted to blame himself for turning his head on her. She rounded her back and pulled something. My friend wondered what he could have done better. My answer: Nothing. I know he did everything he possibly could to instill the proper technique. He's obsessed with his athletes' safety. The problem is that some of his athletes are not equally obsessed, and that brings me to the subject of this post.
In addition to maximizing their effort during any given WOD, athletes need to think about maximizing their effort for the week, the month, the year, and beyond. You won't do that by letting yourself get hurt, by overtraining, by eating crap, or by sleeping poorly. You won't get there by compromising your form for the sake of a PR. Sooner or later, your poor form is going to catch up with you. (The laws of physics enforce themselves.)
It's no trick to show up when you're feeling fine and blast through the WOD. The trick is to feel fine most of the time; to keep yourself healthy enough that you can do hundreds of WOD's per year. Before your next WOD, step back for a minute and consider that the effort you are about to put forth is a single effort in what should be a chain of hundreds and thousands of such efforts. Don't break the chain.
SATURDAY 080719
Rest Day Seminar Topic: Ring Dips and Muscle-Ups
Technique, skill practice, optional WOD.
(Next rest day seminar topic: Mobility and Stretching)
Post thoughts on the rest day discussion and/or the rest day seminar to the comments.
Zach, new to Elements, practices his wallball technique at a free beginners' class. Don't forget that we've got free beginners' classes at Manhattan Black Box on Saturdays and Sundays at 10am. Plus Black Box Brooklyn has even more times/days.
Friday 080718
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Compare to 080422.
Why Batman could exist--but not for long (via)
Muscle fatigue is caused by the brain. Here are 10 ways to train your brain to delay muscle fatigue.
My friend Todd Levin finds out how Charles Atlas can make a man out of you
The diaphragm plunger, or why we want you to hold your breath when you lift something heavy
Meet the women of the gridiron
Eric Cressey looks at the incredible hip rotation and power of a homerun swing and a fast-ball pitch
More Elements Workshops on offer than ever before. New times, new days of the week, AND new locations. You are now officially out of excuses. You're welcome.
Thursday 080717
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps
Post rounds completed to comments.
Unrestricted low-carb diet wins hands down
Sunscreen and melanoma
How to review your blood test results (via)
Looking for realistic healthy habits to adopt
Food, not nutrients
Courtesy of The Onion
We're offering lots of new Elements Workshops at both our midtown Manhattan and Williamsburg, Brooklyn, locations. Sign up now before they sell out! Completion of Elements is required for becoming a member of the Black Box. If you'd rather do Elements Privates, where you can set your own schedule, email me for details.
Wednesday 080716
Deadlift 5-5-5-5-5 reps
Post loads to comments.
Compare to 070106.
How much weight does Obama lift?
How to cause a cancer epidemic
Improve your genes with diet and exercise
Primal breakfast suggestions for people on the go
From losing to lifting
Brian D. goes heavy
Last but not least, happy birthdays all around to both Brett NYC and CrossFit NYC co-owner Josh Newman. Happy birthday, guys!
TUESDAY 080715
Rest Day Seminar: Handstands and handstand pushups
Technique, skill practice, optional WOD.
Sounds gimmicky: Body-sensing shirt could improve your tennis swing
I believe in the soul. Metabolic conditioning. The deadlift. The pull-up.
Tofu causes dementia?
Whether you know it or not, that is why you keep coming back and busting your ass. There has to be an element of enjoyment.
Marisela, Tyler Durden, and Brian D. practice their freestanding handstands back at the Black Box Version 1.0
