To me, the tragic alone has that significant beauty which is truth. It is the meaning of life—and the hope. The noblest is eternally the most tragic. The people who succeed and do not push on to a greater failure are the spiritual middle-classers. Their stopping at success is proof of their compromising insignificance. How petty their dreams must have been! The man who sets out for the mere attainable should be sentenced to get it -- and keep it. Let him rest on his laurels and enthrone him in a Morris chair in which laurel and hero may wither together. Only through the unattainable does man achieve a hope worth living and dying for -- and so attain himself." Eugene O'Neill

The time is upon you to dream big. 2008 is here. A new year brings new hope. Do not take this opportunity to dream small. Dream big! And be prepared to make the biggest and most dramatic changes of your life.

Please discuss your fitness and diet goals with the trainers here at the Box so we can help you plan for a successful year.

Monday 071231

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Be glad you don't live in Santa Cruz

The "Truth" About Yoga

Yoga This and Pilates That

F*** Yoga

Friday 071228
Warmup:
15 minutes of L-Sit and Handstand preparation and practice
WOD
5 rounds for time:
5 Good Mornings
10 Jump Squats
15 Hang Squat Cleans

Use one barbell for all exercises.
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All of the CFNYC trainers (and many members) are subscribers to the CrossFit Journal. Occasionally HQ will make old articles available to read for free as a way to showcase why the journal is worth subscribing to. Check these out and consider treating yourself to a subscription for 2008:
The Burgener Warmup
The Business of Guerrilla Fitness
Fight Camp
CrossPit Basics
Nutrition: Avoiding Metabolic Derangement (Issue 15 of CFJ)
Forging Mental Fitness
Theoretical Template for CrossFit's Programming
Big John McCarthy's Ultimate Training Academy
Swingers and Kippers
The Deadlift
Tabata My Job (by our very own Joshua Newman)
Virtuosity and the Basics of Parkour
Zone Meal Plans (Issue #21 of CFJ)
What About Recovery?
Functionality and Wallball
How Fit Are You?
History and Use of Stall Bars
Recovery and Regeneration: Interview with Carl Valle
CrossFit: A High School Physical Education Program
"The Girls" for Grandmas!
A CrossFit Grandma
Benchmark Workouts
Really Cool Homemade Parallettes
A Performance-Based Comparison of Kettlebell Methods
The Odd Lifts
Ergometer Scores and Hall of Fame Workouts
Interview: Coach Greg Glassman

These boots are made for burpees:

Christmas is that special time of year when people visit the Black Box

AllisonNYC and Adam Storms

Mike and Joe tackle the 12 Days of ChristFitmas

Mike Giardina from CrossFit Atlanta, his cousin Joe and yours truly.

Behold:

Thursday 071227

Post time for each of five rounds to comments.

With the humble is wisdom --Proverbs 11:2

Wednesday 071226

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Strong Enough?

Christmas Day, December 25th, is a rest day on the main site, and it's a rest day for us at the Black Box as well, since we're closed today. In lieu of posting an X-mas WOD, I thought I'd just put up some links and ask everyone to post how their day goes, whether that includes working out or lazing around, eating well or overindulging. See everybody back at the Box tomorrow!

Two Black Boxers in Shanghai (earlier this month): Jay H. and Mike from Houston

444-pound two-man clean and jerk (kind of like a piano duet, except dangerous).
How to quit a bad habit by answering four power questions.
Udderly Ridiculous: U.S. EPA proposes easing reporting requirements for factory farms
Forget steroids--Is it cheating to use cognitive-enhancing drugs?
The Quality of Calories: What Makes Us Fat and Why Nobody Seems to Care (Gary Taubes video)
Santa's training!
Rippetoe on healing muscle-belly injuries.
10 last-minute holiday health tips.
Enhancing low-back health through stabilization exercise (Dr. Stuart McGill)

. . . when all through the Box
Not a creature was stirring, not even a fox;

The bumpers were hung by the rack stands with care,
In hopes that Coach Glassman soon would be there;

The members were nestled all snug in their beds,
While visions of sugar plums beef jerky danced in their heads;
And Fran in her 'kerchief, and I in my cap,
Had just settled down for a long winter's nap,
When out on the lawn there arose such a clatter,
I sprang from the bed to see what was the matter.
Away to the window I flew like a flash,
Tore open the shutters and threw up the sash.
The moon on the breast of the new-fallen snow
Gave the lustre of mid-day to objects below,
When, what to my wondering eyes should appear but . . .

150 BURPEES. FOR TIME.

These are from completely prone to jumping and touching an object eight inches above maximum reach.

Holiday Linkfest:
"My father's cardiologist needs to have his face forcibly rearranged."
Strength training over Christmas and New Year's
GHR progressions
Calling bullsh*t on those calorie-counters on cardio equipment
Calling bullsh*t on chocolate as a health food

Today's workout is at Coach P's discretion. The workout from HQ cannot be done in a group at The Box. Be prepared for a surprise. Happy holidays!

Keep this flow chart with you at all times.

Saturday 071222

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

More incriminating evidence from our party:

AllisonNYC, Juangolia, Maura, Robzilla

Rick and Tyler

MIKE and Jack

The Black Box crew. Front Row: Dan, Erica, Christine, Hari, Michelle, Xuan Mai, Court, Morgan.
Second Row: Maura, Sarena, Dave, Andrew, Derek, Allison, Josh, Jacinto, Juan, Greg, Rob, Keith.
Back Row: Mike, Paul, Jamal, Brian, Jeff (over the bar), Ewen, Kevin, Tom, Kevin, Sam, Carey, Moon.

One Handstand Pushup

Twelve Kettlebell Snatches, Eleven Barbell Thrusters, Ten Sumo Deadlift High Pulls, Nine Wallball Shots, Eight GI Janes, Seven Knees to Elbows, Six Box Jumps, Five Medball Cleans, Four Walking Lunges, Three Ring Dips, Two Rocking Pistols, One Handstand Pushup.

Evidence of last night's debauchery:

Unh, unless you weren't at our Chrismakah Year End Par-tay last night, I'm sure you've figured out that there will be no morning class today, 'cuz there is no way this man is making it to the box.

Jack Bauer and Moon showing their holiday spirit!

Don't forget to bring your party hats (and booze and snacks) tonight at 8pm! Happy Holidays!!!

Beginner class rocked last night. We want to extend a special thanks to the lovely ladies of Lululemon Athletica for coming to get some with us. Check out the pics!

Thursday 071220

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Rub it out!

I just learned that Ryan Gracie passed away last week. Ryan was considered the bad boy of the Gracie family, but I remember him fondly as a great coach and fighter. I trained a lot harder when he was watching me due to equal parts fear and respect. My thoughts and prayers go out to his brother, Renzo, and the whole Gracie family.

In lieu of the 5k, I propose the following WOD for anybody that cares to do it instead.

"Ryan"
5 rounds for time:
5 Man Makers, 2x24kg KB
10 V-ups
15 Double Unders

Please take note of the holiday schedule. Of course, it is subject to change. Happy Holidays!

Sunday, Dec. 23, 10:30a Mike
Monday, Dec. 24, 5-7p Mike
Tuesday, Dec.25, xmas day closed
Wednesday, Dec. 26, 7am Mike, 12:30 Mike, 6-8p Keith
Thursday, Dec. 27, 7am Keith, 12:30 Allison, 6-8p Keith
Friday, Dec. 28, 7a Keith, 12:30 Keith, 6-8p Mike
Saturday, Dec. 29, 10a Keith & Mike
Sunday, Dec. 30, 10:30a Mike
Monday, Dec. 31, NYE, 12:30p Mike
Tuesday, Jan. 1, NYD, closed
Wednesday, Jan. 2, normal schedule
Thursday, Jan. 3, 6p Elements Workshop begins.
Fridady, Jan. 4, 7:30p Elements Workshop begins.

Wednesday 071219

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In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq last week.

Medieval Diets Far More Healthy

Recent photos from the Box

Brian

AllisonNYC

Elements Class

Margie

Man Hands

Maura

Erica

Paul

Tuesday 071218

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Congratulations to our very own Court Wing. The next issue of Hardstyle magazine will feature the top ten Kettlebell instructors in the country. Hardstyle goes out to around 120,000 people. Court is currently ranked at number 4. If you haven't cast a vote for our man, please do so.

Monday 071217

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Africa Yoga Project Fundraiser at Om Factory NYC on Tuesday, December 18, 6 to 10pm.

Come for a truly remarkable evening of AcroYoga, performance, dance, song, smiles and laughter as the Mizero Children of Rwanda join us to spread their message of hope and healing through movement. The evening begins with a class taught by internationally acclaimed AcroYoga teacher Paige Elenson, followed by an awe-inspiring performance by Mizero, and then an open jam for all to join in, from whatever tribe you hail.

Mizero (meaning “hope” in Kinyarwanda) is a talented troupe of Rwandan orphans who carry an unforgettable message of hope and joy through song, dance, and drumming. This non-profit group is touring the US and Canada to raise money for the young victims of the genocide and HIV/AIDS. Mizero's mission is to - Bring, Build and Spread: Hope - to orphans and other vulnerable children affected by the Rwandan genocide. And to share that faith with the future leaders of Rwanda so it can be passed on to future generations. These children are serving as ambassadors, representing the over 1 million orphans in Rwanda. Learn more at: www.mizerochildren.org.

Sunday 071216

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Last time we did this I couldn't walk right for days. Since we are confined to being indoors, we modified this to 400 paces as opposed to 400m. It is still a fun time and days of memories...painful memories.

Saturday 071215

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Never a dull moment

A big thank you to Xuan Mai for loaning the Box a computer. We're back online!

Friday 071214

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Improve cycling performance with strength training.

All the rage

News Update:
We are planning on having a little party on Thursday, December 20 at 8pm at The Box. Please show up and bring some snacks and booze. The party is open to members and their guests so please bring a friend.

Remember Sunday night, December 16, at Lululemon I am teaching a free yoga class at 8pm. 64th Street and Broadway.

Unfortunately, negotiations for the new space are breaking down after we discovered numerous housing code violations and asbestos problems with the prospective property. So while we try to get them to cure these problems we are reopening our search for prospective sites for the new Box. Also we are continuing to move forward with investment and management issues.

As a member, if you see a space you think would suit us, or if you want to invest, or if you know someone that would want to manage a gym, then please pass on that information to keith@crossfitnyc.com and josh@crossfitnyc.com

Congratulations to the Supreme Court!

I have received several requests for a Z-Health and joint mobility workshop lately, so Thursday night during the 6:45pm slot I will introduce the basics of JM and why it is so crucial for your training and fitness longevity. If you have been feeling stiff, achy, are experiencing pain or movement restriction, Z-Health and JM can make a HUGE difference in both your performance and comfort. We will have extended workshops in the new year and are actively courting Z-Health to host one of their certifications in our new facility next year.

Speaking of courting, once again I am "Courting Your Favor". As many of you know, I am a Russian Kettlebell Challenge Certified Instructor and I receive referrals for private training off of Dragondoor's homepage. Recently they have instituted a "Top Ten Kettlebell Instructors (by review ranking)" chart (middle of page) and I am seeking your help to get placed in the top ten, which could substantially increase my business income. I only need 4 more ratings at this point to get in the top 10 and more than 25 to be No. 1. To everyone that reviewed me before, Thank You for helping me to get halfway there. If you have trained with me and have not yet given me your review, please go to my RKC page and post your rating. This helps me a great deal and brings additional traffic into CFNYC.

Thanks in advance for all your help.

ADDENDUM
Thursday 071213
Move every joint in your body through a full range of motion.

Post experience to comments.

Thanks to all of you that have offered some CPUs to the cause. Now that we have some new locks on the door, I hope we'll be a little safer. Another housekeeping note, please do not leave foodstuffs around the box, especially at night, because we've had some other unwanted visitors in the Box. Eek!

In the spirit of shameless self-promotion, I wanted to inform you that my fiancee, Erin, is selling handmade hats and scarves and stuff. You can find them here. They make great gifts and will keep you warm on those 400m runs. She will make pieces to order if you have something in mind.

Wednesday 071212

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w00t

Tuesday 071211

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Monday 071210

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Today's link-o-rama is courtesy of the New York Times Sunday Magazine's 7th annual "Year in Ideas" issue. I chose the stories most relevant to our discussions of physical and mental health and well-being.
Office Chair Exercise (for Men and Women)
Quitting Can Be Good for You
Starch Made Us Human
Handshake Sex Appeal
Hope Can Be Worse Than Hopelessness
Jogging Politique
Two-Birds-With-One-Stone Resistance
Vegansexuality

Saturday 071208

Sunday 071209
Coach P's choice.

I have a remarkable gift for predicting WODs. It scares me sometime. Dan L. asked for my prediction tonight and I said I thought we were due for a Lynne. I just bought some Mega Millions tickets.

Friday 071207

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Fitness is good predictor of mortality in elderly.

Happy Birthday, Allison NYC!

We are getting close to our first anniversary and many great things are on the horizon. In the next few weeks we will be signing a lease on a new facility, moving, hosting a holiday party, courting investors for our new gym, buying new equipment and opening an online store. Please stay tuned and if you want to be involved in any of these events please let us know.

Thursday 071206

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Start getting ready. The time to prepare is now.

Yoga Update. I will be teaching a FREE class at Lululemon, Lincoln Center, Sunday, December 16, 8 to 9pm. Please come and play.

Maternal deaths linked to obesity.

Carbs and fertility.

Do diet sodas make you fat?

Wednesday 071205
Skills
10 Skin The Cats
2 minutes total time in handstand
1 minute total time in L-sit
WOD
100 Bodyweight Deadlifts for time.

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"Like most processed foods, the Twinkie is basically a clever arrangement of carbohydrates and fats teased out of corn, soybeans and wheat--three of the five commodity crops that the farm bill supports, to the tune of some $25 billion a year. (Rice and cotton are the others.) For the last several decades--indeed, for about as long as the American waistline has been ballooning--U.S. agricultural policy has been designed in such a way as to promote the overproduction of these five commodities, especially corn and soy.

A result of these policy choices is on stark display in your supermarket, where the real price of fruits and vegetables between 1985 and 2000 increased by nearly 40 percent while the real price of soft drinks (a k a liquid corn) declined by 23 percent. The reason the least healthful calories in the supermarket are the cheapest is that those are the ones the farm bill encourages farmers to grow." from You Are What You Grow by Michael Pollan, author of Omnivore's Dilemma

Penny Foolish by Eric Schlosser author of Fast Food Nation

Agriculture Supported by Customers--Not by Government.

This week's Caption Contest:

Please post your caption to the comments.

Tuesday 071204

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You asked for it! The Eva T 2008 Calendar is here!

Monday 071203

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First Death in MMA

He's no Buddy Lee, but he's got some moves...and the chicks dig him.

Sunday 071202

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Want to lose muscle fast?

Stand up and lose weight.

Josh will devise some horrible workout for you. Beware. It's the first day of December which means the end of the year is near. Get ready for 2008 by getting some.

Breakfast anyone?

Get a grip on your rip

Fat men can't hunt

The problem with supplements