Thursday 080131
Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps
Post time to comments.
How dangerous are the mercury levels of tuna?
How to slow aging by a decade
Books for the literate lifter
Antioxidants: Do more harm than good?
Dealing with sugar cravings
Yet another reason to avoid industrial meat
Wednesday 080130
Back Squat 3, 3, 3, 2, 2, 1, 1, 1, 1, 1
Weighted Pullups 3, 3, 3, 2, 2, 1, 1, 1, 1, 1
Post loads to comments.
More nutrition wisdom from Robb Wolf
180 degree errors
What is a tribe?
A sanitized world is a healthier world?
Tuesday 080129
"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Compare to 070921.
Rethinking the Meat-Guzzler
The Myths of Fruit
Anaerobic Exercise/Human Growth Hormone Link
Hormone Suppression May Be Why High-Protein Diets Work
Monday 0800128
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 080109.
Review of new documentary on steroids: Bigger, Stronger, Faster
Devil's food
"I'm a powerlifter."
What's cholesterol have to do with it?
Print for the commute home: Gary Taubes interviewed by Seth Roberts
via Iron Maven
Friday 080125
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Compare to 071104.
"I'm going to bring my shoes and uniform and tell them I don't compete in just a sports bra."
How do you get strong?
When fitness means life or death
Tyler Durden and Robzilla help the Lovely Ladies of Lululemon get their Nasty on:
Thursday 080124
Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 070806.
Too much cola can cause kidney problems?
Robb Wolf helps you get your nutrition on track
Scrutinizing soy
Phaidra and Ethan get their respective swings on:
It's gotta be the (weightlifting) shoes (and socks)! (Bonus points if you can correctly identify which Black Boxers these legs, feet, and shoes belong to.)
Michelle's shirt says it all:
Sorry for the late notice, but it started at 2:30am and hasn't stopped yet...no way to join "Club Pukie".
Tuesday 080122
"Chelsea"
5 Pull-ups
10 Push-ups
15 Squats
Each minute on the minute for 30 minutes
Sometimes you pet the bunny...
A few good words about cholesterol
Raw deal for almonds?
Hold the fries!
GRAB YOUR NUTS! (with a special CrossFit discount!)
They can't say we didn't warn them...
Court's mojo is strong:
Tyler Durden is guilty as charged!
"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy. The true neighbor will risk his position, his prestige and even his life for the welfare of others. In dangerous valleys and hazardous pathways, he will lift some bruised and beaten brother to a higher and more noble life."--Martin Luther King, Jr.
Monday 080121
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
Post rounds completed to comments.
Compare to 071112.
And more importantly, Happy MLK Jr. Day!
Remembering Martin Luther King, Jr.
Ten OTHER Things MLK, Jr., said
MLK's last speech
"To Serve"
Sunday 080120
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 070930.
Yet more research on the positive effects of intermittent fasting
Men aren't the only ones who like longer legs
Cholesterol drugs aren't all they're cracked up to be (big shocker)
Brian D. successfully deadlifts what is known in certain circles as a "shit-ton":
"We either make ourselves miserable, or we make ourselves strong. The amount of work is the same."-Carlos Castaneda
Saturday 080119
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Compare to 071124.
Chip Conrad debates what actually should qualify for the moniker "Tabata"
Circular mobility with kettlebells (video)
Fun with fiber: the real scoop
It seems most of the important stuff is online right now. If you want to pay for your yearly membership or do a 1-year contract with monthly fee of $150 you can do that from our mindbody online account. You can also sign up for the February Elements workshops.
Also we would really appreciate it if you tried to sign up for classes in advance and come to the classes you signed up for.
The system just went up so if you are experiencing any malfunctions please let us know.
UPDATE 5:24PM: I realized that I am not allowed to sell yearly contracts online. So that option is available only when you come in person. Sorry. You can still pay for a whole year or buy class cards online. Also if you paid on paypal, I haven't updated everyone yet so you might not be able to register for classes. Please let me know and I'll update your status to paid for January and you should be able to sign up online. We'll work out the kinks soon. Thanks for your patience.
Friday 080118
THE BEAST!
As many reps as possible in 20 minutes of the following:
Take a 95lb barbell
Deadlift it
Hang Power Clean it
Front Squat it
Push Press it
Lower it behind the head widen your grip
Snatch Grip Push Press it
Overhead Squat it
Lower it behind the head
Back Squat it
Behind the Neck Push Press it
Rack it and return it to the floor.
That's ONE rep.
Post completed and partial reps to comments. Compare results to 070904 and 070718.
Adam demonstrates his 12 ounce curl technique. Keep that back arched, son.
For the more advance student: the 40 ounce curl!
The Breakfast Club.
Thursday 080117
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 071207.
Delusions, Lies, and Second-Tier Fitness
The positives and negatives of training alone
PE: Focus on Exercise, Not Sports
Today's WTF news: "FDA Says Clones are Safe for Food"
Don't Just Stand There, Think
Today's long read: Evolution has endowed us with ethical impulses. Do we know what to do with them?
How to ACTUALLY Win a Fist Fight
Cheryl Cohen is wearing her new shirt proudly.
Brian D. shows us his planche skills
Gideon tries wallball for the first time
Coach Keith keeps Gideon in line:
boy Sam, meet girl Sam:
Wednesday 080116
Run or Row 5K or do 100 kettlebell snatches with each arm, 24kg
Post time to comments.
Compare to 071220.
Semper Fi!
Brenda(n) and Gabe "Golden Showers" are going off to bootcamp this weekend. Godspeed, boys!
We had a visit from an original BlackBoxer and CrossFit message board moderator, David Wood. David was instrumental in getting Josh and myself to start this gym. We all owe him a debt of gratitude. Now that his shoulder is healed up, we hope to see a lot more of him. Thanks for stopping by, David!
Get in shape, girls!
Tuesday 080115
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 071118.
Be sure to click on kitty!
Why all women should lift weights
Evidence-Based Fitness Discussion (CF Journal, January '07)
Dumbbell Vertical Press (CF Journal, January '07)
Pondering Protein
5 Meats to Avoid
Got Goat?
Monday 080114
Complete in as few sets as possible for time:
50 Back Squats, 135# men 95# women
5 minute handstand hold
Post total time and number of sets to completion. For example, 10:46, 3 sets Squats (39/16/5), 6 sets Handstands (120s, 45s, 30s, 30s, 60s, 15s).
MONDAY LINKS
They're playing my song. Time to work out.
Preserving a fundamental sense: Balance
Statin effects of low-carb diets
Train like an Olympic-champion speed skater
Calling Tyler Durden (more wisdom from our buddy D.Chap)
"Eat food. Not too much. Mostly plants."--Michael Pollan radio interview on CBC
What would Michael Pollan eat?
MONDAY CAPTION CONTEST!
Sunday 080113
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 071130.
MONEY TALK - Josh mentioned that we are changing the payment options going forward. Here is the deal.
One-time Yearly:
If you want to pay in advance for the full year, we are asking for $1500 through Dec. 31.
Year long contract:
If you don't have the money, you can opt for a year long contract and pay $150 per month on an auto-renew program. This is only available to current members that have completed the Elements Workshop.
Monthly no contract:
If you do not wish to sign a contract, the monthly charge will go up to $200 per month.
These prices are good until the end of January. In February, the prices will go up. A year long contract purchased after January will cost $175 per month.
If you do not wish to pay for a whole month, we will offer a drop-in fee of $25 per class with discounts if you buy 10 or 25 classes. That might be better for people that are doing privates or can only come on weekends.
In a few days we will get our online banking set up to accept credit cards in person and online so come in and discuss which payment options are right for you. If you want to pay by cash or check, please come in person. We will be offering discounts to LEO and MIL.
As soon as we get the merchant approval for taking credit cards we will discontinue the PayPal account. Therefore, you should take steps to discontinue the auto-renew feature on PayPal and set up your account on Mindbody Online ASAP. If you experience any problems with discontinuing the PayPal payments, please contact Josh.
BUY OUR STUFF NOW!!! We'll be updating this frequently, so if you don't see what you want check back again soon.
Saturday 080112
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to 071125.
Friday 080111
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Compare to 071101.
NEW POLICY -- Please note that we are starting to use a new client tracking system, Mindbody Online. Please take the time to sign up online (through the schedule link) create a username and password, and enter your information into the database. That way you can sign up for classes and workshops in advance and, very soon, pay online. We are trying to learn the software and trying to make sure all members are entered into the computer when they show up for a class. Please be patient with us and try to remember to check in at the desk.
Thursday 080110
"Tabata Shmabata"
Back Squat, 65#
Push Press, 65#
Hang Power Clean, 65#
Eight rounds of each exercise: 20 seconds work and 10 seconds rest. One minute rest between exercises. The bar must be held in the rack or hang position for each 10 second rest period, but may be placed on the floor during the 1 minute rests between exercises.
Post reps for each round and total reps to comments.
Caption Contest!
Calling bullsh*t on the three dirty words of (most) women's workouts: "toning," "shaping," and "sculpting."
8 easy ways to add color to your diet
Chip sez: "Eat like a human."
100% of people carry at least 1 pesticide
Our very own Sarena on Robb Wolf's blog: Blood Lipid Improvements With Intermittent Fasting + Paleo Diet.
Step away from the treadmill (a chapter excerpt of The New Rules of Lifting for Women)
and, last but not least...
EVERY LAST BIT OF INCRIMINATING EVIDENCE FROM OUR HOLIDAY PARTY
Wednesday 080109
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Compare to 071203.
Eating more fat protects female runners
Sprints increase fat mobilization
Fear is the mind killer
"I need to strengthen my...don't say the 'C' word."
Training to be strong because we can
The fitness model contest that doesn't care what you look like in a bikini
At Monday's lunchtime class, we had Nate visiting from CrossFit Pittsburgh (from left: AllisonNYC, Nate, Allison, Marisela, Mike C., Derek):
Court demos a new gymnastics move: the "Iron Crotch":
The Black Box gets "fancy": cubby holes for everybody's bags!
"Exercise ferments the humors, casts them into their proper channels, throws off redundancies, and helps nature in those secret distributions, without which the body cannot subsist in its vigor, nor the soul act with cheerfulness." Joseph Addison
Tuesday 080108
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 071109.
Brendan gets his very first muscle up after some expert coaching by Court. (And after getting 26 rounds of "Cindy"!).
Monday 080107
Front Squat 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 070909.
Dieting for dollars
What is that intoxicating smell?
"They're all protein and taste like whatever you put on them."
Hardstyle Catalogue, February '08, p. 75
Black Box represent!
Thanks to everyone who reviewed me and made this picture possible (especially Moon for meeting me in Times Square at rush hour during the Holiday tourist season to shoot this picture and then helping me to lug a 2-pood KB through Midtown!) All of you make this job a joy...and if you still haven't had the chance to review me, why not go here and jot your thoughts?
Congrats also to Jason Brown of CF Philly and Kettlebell Athletics for getting #1 and Michael Stehle of CFNJ for getting #3! Three of the Top 5 are CFers; nice showing for us all!
Saturday 080105
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Compare to 071024.
Friday 080104
Power clean 3-3-3-3-3 reps
Post loads to comments.
Compare to 070915.
Perfection in non-negotiable
Healthy Food Costs More.
Note Well - I am still getting a lot of questions about payment. We are in the PROCESS of setting up a new internet billing system (mindbody online). It is not fully set up yet which is why you can't sign up and pay online through mindbody. Please feel free to look at the schedule and admire the new system, but you won't be able to sign up and use your credit card until we have finished the setup process.
The Elements Workshop is not full yet. If you go to the FAQs page and click on the Paypal button, you can pay for 2 months. Or just bring in a check or cash.
NB- The paypal is default set up to auto-renew so you'll want to cancel before they bill you for February. We will stop using Paypal after this month. We will stop using Paypal after this month.
Thursday 080103
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 071122.
For those of you that are interested in investing in our little gym, Josh will be leading a little Q & A session tonight at 8pm at The Box. Feel free to stop by and ask questions and drink the beer that's leftover from the party.
Regarding your monthly payments. Please go to the Frequently Asked Questions page to make PayPal payments for January. You might have noticed we are changing over the scheduling and registration pages and until they are updated you must pay through PayPal. It'll be a couple of weeks so please be patient.
Sleep No More
Your Self Esteem is Too Fragile
But First, Doctor, What Was Your Marathon Time?
Ladies who lunch: AllisonNYC, Avery, Brenda(n), Marisela, Allison
Hari gets his 30th Muscle Up!
Special shout out to our quad-dominant superstar: Avery.
"Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent." Calvin Coolidge, 1872.
Happy and Healthy New Year! Thanks to all of you for making 2007 so much fun. So many of you have gone through some real metamorphoses this year. Congrats on all of the improvements and the amazing things you have accomplished. From weightloss, to pullups and pushups, to new PRs, to engagements and new careers, you all have something to be thankful for and deserve a pat on the back and a moment of recognition. Let's resolve to be persistent and determined in our pursuit of achieving elite fitness in the gym and living inspiring lives out of the gym.
Here are some notes for January and answers to popular questions:
* The Box will be closed today, Jan. 1, but will reopen tomorrow.
* Elements classes will be starting Thursday, January 3 at 6pm, and Friday, January 4 at 7:30pm.
* Many of you have asked about prepaying for the year. Yes, give us your money. We are coming up with a yearly payment option.
* We are in the process of implementing a new billing and tracking system and will unveil that soon. That means in the next few weeks we will stop using PayPal. This is a long overdue administrative process that will smooth out things on our end and make life at the Box better for everyone.
* February we will be raising the price of membership. We will be grandfathering in members that lock in during January. Current members should not feel burdened by this. However, going forward we need our prices to reflect the costs of running a gym in New York City. More details to follow.
* Negotiations regarding the new space went black during the holidays but will resume shortly. In any event, we will be out of the current space by the end of March. Stay tuned.
* Josh is planning a meeting with potential investors. Stay on him about that.
When we come back to the gym Wednesday it's CFT again!
Tuesday 080101
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 071226.
