MONDAY 080630

Post thoughts about the seminar and related WOD to the comments.

REST DAY DISCUSSION #11
Written by Hari Singh

1. We are renting a portable air conditioning unit for the next three months. It should arrive on Monday. There may be some electrical work needed to hook it up, but we should be cooled off on or before Tuesday night. Sorry it took this long. We rented the space on a month-to-month basis "as is." The landlord is completely unwilling to make any investments in the space unless and until he has a long-term tenant. It took us until Friday to get to this bottom-line understanding. Since then, we have moved quickly to solve the problem.

2. To the right of the pull-up station, Tom M. has installed curtain rods for three dressing rooms (thank you, Tom). We have curtains from the original location. Would someone be willing to take a look at the material we have and figure our what it would take to create three reasonable changing rooms?

3. Has anyone else doing this for a while started to notice that the WOD's are getting more brutal? My sense is that if an unofficial CrossFit statistician (yes, I would like the job, but no, I don't have the time) were to start compiling the data on repetitions, rounds, distances, pounds, etc. in this year's WOD compared to last year's, he or she would rapidly uncover a dramatic increase in volume. My guess is around a 20% increase.

Friday July 4 Schedule

No 7:00 AM WOD Class
12:30 Rest Day Seminar / WOD
6:30 Rest Day Seminar/ WOD
No Elements Workshops
No Friday Rest Night Dinner

Upcoming Rest Day Seminars:

Friday, July 4: Kettlebell Swing and Kettlebell Presses
Tuesday, July 8: Rowing
Saturday, July 12: Handstands and Handstand Pushups
Wednesday, July 16: Ring Dips and Muscle-Ups
Sunday, July 20: Mobility and Stretching

Kristina showed us her KB skillz back in the day at Black Box Version 1.0


Congratulations to Juan, Erica, Jeff, and Tom, our 4 newest Level-1 Certified CrossFitters! Can you find them in the picture?

Confusing correlation and causation
As food costs soar, how do you save money at the supermarket without sacrificing flavor?
Black Box Brooklyn blog (say that 3 times fast!) now has comments turned on. Go say hello!
Why waking up and smelling the coffee may be enough (via)
Giving a whole new meaning to "survival of the fittest" (via)
Squatting with chains--not just bad-ass in appearance; actually useful for strength-gains (via)

Sunday 080629

Compare to 080309.

AND

Saturday 080628

Post time to comments.

Sports bra saves U.S. hiker in the German Alps
Learn to do a front handspring (CrossFit Journal)
5 reasons not to do static stretches
A swimmer of a certain age

Beginner-class burpees!

2 TUES/THURS ELEMENTS WORKSHOPS IN JULY at 8 or 9pm!
Only 1 slot left in each of these 2 workshops:
M/F ELEMENTS WORKSHOP begins July 7th
WED/SAT ELEMENTS WORKSHOP begins July 9th

Friday 080627

Post time to comments.

Jeff, Juan, Tom, and Erica post-WOD at Beach CrossFit. See the whole set of photos here.


And catch up with their road trip adventures here. Have fun at the cert, guys!

Cavemen didn't take hot showers!
The "training error": the root of most injuries
The seat of power
Simple asymmetry fixes
SFCF: "Handling Heavy"
CrossFit craze sweeps the Corps
The ankle: the last frontier in replaceable body parts

Written by Hari Singh

Today's Rest Day Seminar is on the deadlift. All members and Elements students are welcome to attend during any of the regular Workout of the Day (WOD) time slots. During the last 20 minutes or so, there will be an optional related workout.

Upcoming Rest Day Seminars:

• Monday, June 30: Kettlebell Clean and Kettlebell Snatch


• Friday, July 4: Kettlebell Swing and Kettlebell Presses


• Tuesday, July 8: Rowing


• Saturday, July 12: Handstands and Handstand Pushups


• Wednesday, July 16: Ring Dips and Muscle-Ups

4th of July Holiday Schedule:

• No 7:00 AM WOD Class


• 12:30 Rest Day Seminar / WOD


• 6:30 Rest Day Seminar / WOD


• No Elements Workshops


• No Rest Night Dinner

The pull-up system in Manhattan is now fully functional.

The air-conditioning system in Manhattan currently remains an unsolved source of embarrassment.

Black Box Brooklyn continues to grow and attract people to free beginners' classes.

A Brooklyn August Elements Workshop will be posted online for pre-registration over the next week. Stay tuned to the blog for more information.

Olympic-lifting bars, plates, medicine balls, and AbMats will be ordered for the Brooklyn location over the next week.

Please post your thoughts to the comments on the current status of our two locations.

On the loop and on the run in Central Park (do share your own favorites parts of Central Park in the comments)
This Sunday, take your pick: Unfancy Food Show 2.0 or New Amsterdam Market--either way you can support NYC's local food and drink purveyors
Strange habits of successful tennis players
Mind over muscle (via)
Technique refinement, the never ending process and what is good technique?

Beginners' class in Manhattan takes on med-ball cleans

CAPTION CONTEST!
What's Jeff thinking? (photo courtesy of JuanGolia)

2 NEW TUES/THURS ELEMENTS WORKSHOPS IN JULY!
There's still a few slots left: WED/SAT ELEMENTS WORKSHOP IN JULY

Wednesday 080625
"Fight Gone Bad!"

Compare to 080329.

A simple approach to meditation
Double dip (and we ain't talkin' ice cream)
Is there a difference between training for injury prevention and training for improved athletic performance?
Ironmaven has more thoughts on back health
Workout articles in women's magazines almost don't suck
Simple Truths, a quiet video of parkour training (via)

Elise works her front squat

In case you hadn't already noticed by the changes in the sidebar to the left, Black Box Brooklyn has now joined us in the blogosphere. In addition to posting the WOD each day, they're giving us updates on the progress made thus far. I'm hoping they'll start posting some of their Flickr pictures to their blog as well (hint, hint). Soon comments will be turned on over there as well. But in the meantime, go over and check it out.

If you're a beginner who's been sampling Black Box free beginners' classes in Manhattan, you're more than welcome to give them a try in Brooklyn as well.

And if you're already a member of CrossFit NYC: The Black Box, you're entitled to head on over to Brooklyn and check out open-gym hours. Membership at The Black Box applies to both our midtown Manhattan and our Williamsburg, Brooklyn locations. If you have any questions about any of this, leave them in the comments and/or email me at allison AT crossfitnyc DOT com.

Tuesday 080624

Compare to 080315.

Starting Strength Wiki! (via)
"I play to win and I never ever give up. My strength lies in my ability to focus under any conditions."
Is meat off the menu?
Pamela MacElree: "If you can't make it through daily life what purpose is there?"
Big breakfast bunkum
Is Google making us stupid?

A sea of pushups at the Sunday 10am Free Beginners' Class, Black Box Manhattan. Looking for roomier digs for your next free beginners' class? Check out our Brooklyn free beginners' class schedule. It's not as far as away as you think...

Brand, spanking new Tuesday/Thursday Elements Workshops in July!

Sign up HERE.

Plus there are still a few slots left for the next Wed/Sat Elements in July. Sign up HERE.

Monday 080623

Compare to 080429.

Way to represent the Black Box, Gillian!, CrossFit Games 2008 - video [wmv] [mov]
The power of patience
Genes are not destiny
Military told media and family that It was 'friendly fire' -- but it was murder

Kipping at the Black Box Brooklyn, photo courtesy of CrossFit Virtuosity. See all of Keith's Black Box Brooklyn pictures here.

Happy Birthday, Moon!

TODAY'S SCHEDULE:
Black Box Manhattan
10am Free Beginners' Class--Mike (w/Allison)
11am Workout of the Day Class--Mike

Black Box Brooklyn
1pm Free Beginners' Class--Court

Psst! SIGN UP FOR ELEMENTS WORKSHOPS HERE

Kills fishes DEAD--that's what CrossFit does! At least, that's what CrossFit Fishkill does, according to its name, right?

Juan, Jeff, Rob (owner of CF Fishkill), and Good Sam at CF Fishkill's grand opening day yesterday

Seriously, though, I just wanted to take a moment to let everyone know how proud we are to have a second offshoot of The Black Box out there in the world (the first being Dammit's PVC). Rob was at the very first CrossFit class I ever took, and when I think about how much he's learned and grown as a crossfitter, well, it makes me proud to know him. Best of luck, Rob! (Check out Juan G.'s entire set of photos of the grand opening here.)

And now for Rest Day Discussion # 9
Written by Hari Singh

Brian D.'s Sendoff

Brian remains adamant about his decision to forgo the opportunity to hang out full time at the Black Box. (Where did we go wrong?)

We have decided that Brian is old enough to make his own decisions, and if he thinks this whole college thing is a good idea, we're going to support his decision.

Join us in sending Brian off this Wednesday, June 25, at 8:00 PM at the Cuban Restaurant next to Black Box Manhattan.
In so far (12): Bad Sam, Good Sam, Hari, Jacinto, Jeff, Kevin W, Kurt, Michelle, Moon, Sarena, Allison, and Tom.

Who else is in?

Those of you interested in contributing to a gift can email me.

Black Box Brooklyn

Don't tell anyone in Manhattan I said so, but the Black Box Brooklyn now looks more like a CrossFit gym than the Black Box Manhattan.

Brooklyn-based beginners' classes are running four days per week (Tuesday and Thursday at 7:00 PM, Saturday and Sunday at 1:00 PM). By August, we expect to be running Elements Workshops out there (while continuing Elements Workshops at our Manhattan space as well).

Black Box Manhattan

The pull-up system has arrived, been partially installed, and been broken. This coming week, it will be fixed and stabilized. Soon you will be free to do 150 pull-ups whenever you want (or, more likely, whenever Coach says).

The air conditioning remains a problem, but we're making progress. (Translation: We're getting used to it; it's been cooler lately; we've installed fans; and we're continuing to fight with the landlord.)

This Thursday, June 26, will be our last Open Gym Hours for the summer. We'll revisit the concept in the fall. Starting July 8, in the 8:00 PM - 9:00 PM timeslot on Tuesday and Thursday will be an Elements Workshop. If demand continues to remains strong, a second Tuesday-Thursday Elements will be scheduled for 9:00 PM - 10:00 PM.

Updated Procedures

In order to make Black Box Manhattan work, we need to reconcile three challenges: the need to provide superior coaching; the need to pay Manhattan rent; and the need to accommodate a customer base that actually shows up.

Other Manhattan gyms don't have all three of these problems. Though they pay high rent, they avoid the coaching problem by simply throwing machines on the floor and then charging obscene rates for substandard personal trainers to move pins, count reps, and gossip.

At other gyms, on any given day, maybe five percent of the membership actually shows up. At Black Box, on most days, we have 50% or more of our members show up. What this means is that we need to rent far more square feet of high-priced real estate per member than any other gym in the City.

To provide the best possible value, we need to be efficient. We need to start and end classes on time. We need to stop wasting time moving equipment around during classes. In short, we need to run The Black Box like a very tight ship.

We need to decide where every piece of equipment should be placed. For example, it makes no sense to stack all the barbells and plates at one end of the gym and then spend half our time during a WOD moving and exchanging plates. There are now instructions going up on the walls saying what should go where. These instructions will evolve as we perfect the layout of our space. Where we need additional equipment (e.g., more bumper plates) we will buy it. Where we need to get rid of equipment (e.g., stacks of flooring) we will do so.

We will also expect members to put everything back in its place; to put their initials on their water bottles; to throw away their garbage; to leave no personal belongings behind; and to stay out of the way of classes in which they are not participating.

Rest Day Seminars / Workouts

Starting Thursday, June 26, we will be improving the way we handle Rest Days. Instead of making up our own WOD, we will conduct mini (30 - 45 minute) seminars on a various topics (Olympic lifts, muscle-ups, double-unders, etc.) All members (including all Elements members) will be eligible to attend these Rest Day lectures.

During the last part of the hour, there will be a related workout. Those who are using the Rest Day to rest should feel free to skip the WOD.

Upcoming Rest Day Topics (During Normal WOD Classes)

Thurday, June 26: The Deadlift
Monday, June 30: The Kettlebell Clean and Kettlebell Snatch

As always, please leave comments and/or email Hari on the topics discussed above.

TODAY'S CLASSES:
Black Box Manhattan
10am Free Beginners' Class--Josh
11am Workout of the Day Class--Josh

Black Box Brooklyn
1pm Free Beginners' Class--Court

Saturday 080621

Post time to comments.

Yes, we will have no bananas
IronMaven: "Back health starts from the ground up, not in the back musculature."
Wild fermentation!
Chip Conrad's GPP Combo Collection
Spam! It's what's for dinner

The newly gorgeous Black Box Brooklyn, where free beginners' classes are going on today and tomorrow at 1pm. See all the Black Box Brooklyn photos on Flickr at the blackboxbrooklyn photostream.

LAST CHANCE for a June or July Elements Workshop

TODAY'S SCHEDULE
Black Box Manhattan
7am Workout of the Day (WOD) Class--Jacinto
12:30pm WOD Class--Hari
6pm WOD Class--Court
7pm WOD Class--Court
8pm Elements Workshop--Court

Friday 080620

Compare to 080430.

BMJ editorial casts doubt on the notion that sunlight causes malignant melanoma
Inmate wins case vs. state over diet
Whitelisting, blacklisting, and graylisting your nutrition
What about nightshades?
Why you want a high-stress training regimen combined with a low-stress life

The first-ever free beginners' class at Black Box Brooklyn. Don't forget we've got more free beginners' classes out there this weekend, both Saturday and Sunday at 1pm. Full schedule of beginners' classes (both in Brooklyn and in Manhattan) here.

If you're planning on taking an Elements Workshop in June or July, you better sign up now--all 3 scheduled sessions are almost sold out at this point.

If you haven't read and commented on yesterday's Rest Day Discussion, please do.

TODAY'S CLASS SCHEDULE
Black Box Manhattan, 39 W. 38th St.
7am Workout of the Day (WOD) Class--Jacinto
12:30pm WOD Class--Court
6pm WOD Class--Mike
7pm WOD Class--Mike
8-9:30pm Open Gym Hours--Hari

Black Box Brooklyn, 817 Metropolitan Ave.
7pm Free Beginners' Class--Court (note that it's 7pm, not 6:30pm)

Thursday 080619

Compare to 080530.

Pamela MacElree trains like a girl
Low carb and calories, part 2
Catherine Imes on learning and skills
Summertime? HooverBall time!

Brendan G. and Kevin W. go head to head on a rowing "Michael" last week

Sign up for one of the three new Elements Workshops.

TODAY'S CLASS SCHEDULE
(all at Black Box Manhattan, 39 W. 38th St.)
7am Workout of the Day (WOD) Class--Jacinto
12:30pm WOD Class--Jacinto (subbing for Allison)
6pm WOD Class--Josh
7pm WOD Class--Josh
8pm Elements Workshop--Josh

REST DAY DISCUSSION written by Hari Singh

Note: There will not be a Friday Rest Night Dinner on July 4. We'll start back up on August 1.

Brian D.'s Sendoff to College

Will be on one week from today, Wednesday, June 25, at 8:00 PM at Havana NY, the Cuban restaurant next to Black Box Manhattan. In so far (12): Bad Sam, Good Sam, Hari, Jacinto, Jeff, Kevin W, Kurt, Michelle, Moon, Sarena, Allison, and Tom.

Who else is in?

Those of you interested in contributing to a gift can email me at hari@crossfitnyc.com.

Black Box Manhattan

The temporary space is starting to look like a real CrossFit gym. We expect to have the custom-made pull-up system delivered and installed on Thursday. We have all but given up on getting the landlord to fix the air conditioning, and intend to hire someone ourselves before this weekend. We're still working on creating changing areas.

Moving Elements classes to later in the evening, and thereby adding additional WOD classes each night, seems to have reduced some of the evening class crowding. As a result, Open Gym hours on Tuesday and Thursday evenings have not proven as popular as we had expected. It is likely that we will discontinue this time slot at the end of the month in order to accommodate demand for additional Elements Workshops.

Black Box Brooklyn

The Brooklyn team continues to breathe life into Black Box Brooklyn. Beginners' Classes have begun and will continue at least four days per week through July. We hope to have Brooklyn Elements Workshops running in August.

Those members who have laid out petty cash should email me the amounts so we can settle up this week. (Thank you.)

Summary

We've been working our way through a difficult transition, and although things have not gone perfectly, we're well on our way. You have all been incredibly patient, as we have navigated our way through numerous obstacles. The Brooklyn team has done an absolutely amazing job.

We're now entering a phase where it's okay for you to start telling us where you see the need for improvement. What can we do to make Black Box better? Please post your suggestions to the comments. Or, if you prefer, email me.

Another reason to CrossFit: for heart health, sprints match endurance training
Crazy diets go way, way back
No higher death risk in long-term coffee drinking
The complex interactions that lead to our most dreaded disease

NOTE: Last night there was a problem with the metal door getting stuck but it's been resolved so we have resumed normal class schedule after the 7am class had to be cancelled. Thank you all for your understanding.

We all have that person in our lives--maybe it's our significant other, perhaps our best friend, maybe just a buddy from our hockey team or a running partner. It's a person that we know and care about, a person we think would love CrossFit if they just tried it.

Here's an idea to get them to finally try it: why not give them the gift that keeps of giving? Give them a CrossFit Elements Workshop Series.

That way you can suck them into your world of burpees, kettlebells, and ever-increasing PRs. A world in which you can never watch enough Nicole, Annie, and Eva T. videos. A world in which you live in fear of a woman named Fran. So think of it as Christmas in July (or in this case, June). GIve CrossFit Elements. You know you wanna.

P.S. If you're reading this and wish someone would give you the gift of CrossFit, why not forward them the link to this post?

TODAY'S SCHEDULE:

Manhattan (39 W. 38th St.)
7am Workout of the Day (WOD) Class--Jacinto
12:30pm WOD Class--Court
6pm WOD Class--Mike
7pm WOD Class--Mike
8-9:30pm Open Gym Hours--Hari

Brooklyn (817 Metropolitan Ave.)
6:30pm Free Beginners' Class

Tuesday 080617

Post time to comments.

The tanking economy is irrelevant when you're pushing daisies.
Research Review: Homeostatic and non-homeostatic pathways involved in the control of food intake and energy balance
CF Watertown wants to know if you've got "The Face"
Is running necessary to train for a marathon? (via)
Primer Magazine touts CrossFit

And now for some photographic evidence of the recent changes at our new temporary Manhattan location:

BEFORE

AFTER

Thanks to Audrey, who majorly helped Coach P and I get the flooring put down on Sunday afternoon after classes.

All of our new Elements Workshops are filling up FAST. To guarantee your entry, SIGN UP HERE!
June 23rd start date--Mon/Fri 9-10pm with Court Wing
July 7th start date--Mon/Fri 8-9pm with Court Wing
July 9th start date--Wed (8-9pm)/Sat (noon-1pm) with Joshua Newman

TODAY'S SCHEDULE (all at 39 W. 38th St.):
7am Workout of the Day (WOD) Class--Jacinto
12:30pm WOD Class--Allison
6pm WOD Class--Court
7pm WOD Class--Court
8pm M/F Elements Workshop--Court

NEW FREE BEGINNERS' SCHEDULE WITH MANY MORE CLASSES
Tuesday, 7pm--817 Metropolitan Ave., Brooklyn (L to Graham Ave.)
Thursday, 7pm--817 Metropolitan Ave.
Saturday, 1pm--817 Metropolitan Ave.
Sunday, 1pm--817 Metropolitan Ave.
Saturday 10am--39 W. 38th St., Manhattan
Sunday 10am--39 W. 38th St., Manhattan

If you're already a member of the Black Box and want to help it grow, encourage your friends to try a free beginners' class. With so many scheduled now, people have no excuse not to try CrossFit.

Monday 080616

Post time to comments.

Jogging: Anti-depressant substitute?
You down with GHD? Yeah you know me
Robb Wolf on celiac and legumes
Sunshine may be nature's disease fighter

Written by Hari Singh

Brian D's Sendoff to Syracuse University

Will be next Wednesday, June 25, at 8:00 PM. We still haven't settled on a location, but since the Cuban Restaurant next to Black Box Manhattan (the intended July 4 Rest Night Dinner location) will in fact be closed on July 4, we are leaning towards it for Brian's dinner.

In so far (7): Good Sam, Hari, Jacinto, Michelle, Moon, Sam, and Tom

Who else is in?

Those of you interested in contributing to a gift can email me at Hari@CrossfitNYC.com (or post late at night, after Brian has gone to bed).

Current Priorities For Black Box Manhattan

1. Get the air conditioning fixed. (Goal is very early next week.)

2. Get the pull-up system installed and secured. (Goal is this weekend or very early next week.)

3. Create a place for members to change. (Goal is next week.)

4. Put down the flooring. People are dropping weights on the wooden floors. Splinters are flying in the air. (Goal is this weekend.)

5. Organize the Box. Figure out what goes where. (Goal very early next week.)

Customer Service Priorities Brooklyn

1. Purchase wall balls, bands, and boxes, so we can start teaching Beginners' Classes. (Goal is Next Week.)

2. Schedule the first one or two Brooklyn Elements Classes for August, so we have something to offer people who are ready to get stared. (Goal is early Next Week)

3. Get a web site for Black Box Brooklyn functioning. (Goal is Next Week)

4. Repay members who have laid out petty cash. (Goal is Next Week)

5. Do a general safety inspection. Make sure there are no obvious safety issues for people walking into Beginners' Classes. (Goal is This Weekend or Early Next Week)

We want to maximize the value we provide our members--all our members.

Please post to Comments your suggestions on how we can increase the value of your experience. Or email me.

TODAY'S CLASS SCHEDULE:
10am Free Beginners' Class
11am Workout of the Day Class
noon Wed/Sat Elements Workshop

SUNDAY'S CLASS SCHEDULE:
10am Free Beginners' Class--in Manhattan (39 W. 38th St.)
11am WOD Class--in Manhattan
NOON Free Beginners' Class--in Brooklyn (817 Metropolitan Ave.)

TODAY'S SCHEDULE:
7am Workout of the Day (WOD) Class--Jacinto
12:30pm WOD Class--Allison
6pm WOD Class--Court
7pm WOD Class--Court
8pm June M/F Elements Workshop (class #3)--Court

Friday 080613

Compare to 080516.

I wanted to mention that for the past two weeks the Black Box has been honored to provide a place for our new friend Bert to train. Bert's a First Lieutenant in the Marine Corps who recently returned from his second deployment to Iraq. It was on his second tour of duty that he discovered CrossFit and, in his own words, "became addicted." Our CrossFit gym is the first place he's been able to do WODs with all requisite equipment (well, except for those pullup bars that are on their way any day now) and with certified instruction.

He's currently stationed at Camp Lejeune in North Carolina, where the closest affiliate is an hour away. So while he was here in NYC for two weeks he got his first chance to work out at an affiliate. Not all of you got to meet him, but for those of us who did, let me just say on everyone's behalf that it was an honor to meet you and train with you. Thanks for all you've done for our country.

That's Bert in the middle, on the rower


And here's Bert in Iraq, receiving a certificate of appreciation from Mayor Raffa of Ramanah. He worked together with the mayor for seven months to help improve his sub-district.

P.S.: Bert mentioned to me that when he was stationed in Iraq that he would always be sure to read our blog when he had free time and that he loved the articles we posted. I've been hearing similar sentiments from readers who've left comments. In addition, Kevin W., who just got back from a Level 1 cert said at least 20 people said the same thing to him.

We here at CrossFit NYC appreciate the fact that our blog has become so popular and we just want to encourage everyone to keep coming back and leave comments, whether it's how you did on the WOD or what you think of a particular article. Even if you can't train with us in person, you can train with us in spirit.

Cleaning women: "I don't know why they call it cleaning, when it's the messiest thing around."
Need a reason to avoid sugar? Howzabout 146 of 'em?
Robb Wolf teaches us a different way to weigh
Your beer belly is out to get you
Smart fuel: hot peppers
Japan, seeking trim waists, measures millions

UPDATE from Mike regarding 6 & 7pm classes tonight:
6 and 7 Thrusday WOD with Mike in Chelsea Park: 28th Street between 9th & 10th. Mike's Phone: 917-575-6336. All dips pistols and pull-ups galore!

If you'd rather do a gym workout tonight, remember there's Open Gym Hours with Hari from 8-9:30pm.

3 NEW ELEMENTS WORKSHOPS AVAILABLE FOR SIGN UP

TODAY'S CLASSES:
7am Workout of the Day (WOD) Class--Jacinto
12:30pm WOD Class--Allison
6pm WOD Class--Mike
7pm WOD Class--Mike
8-9:30pm Open Gym Hours--Hari

Thursday 080612

Post time to comments.

To train rotation, resist rotation
Ready, then set to lose weight (via)
CrossFit has the potential to change the popular cultural perception of what exercise actually means over the next decade, and I will watch with delight as selectorized leg machines are melted down into more useful items like re-bar and manhole covers.--Classic Rippetoe quotes
Is the internet making you tired? (via)
Split jerk tutorial from Again Faster
Coach Rut teaches us the Dumbbell Bear (CFJ)

CAPTION CONTEST!

What are Juan and Brian discussing? Do tell in the comments.

First off, if you haven't already read and commented on yesterday's Rest Day Discussion, please do.

Secondly, if you're considering signing up for an Elements Workshop, what are you waiting for? Mon/Fri 9pm starting on June 23rd; Mon/Fri 8pm starting on July 7th; Wed/Sat 8pm/noon starting on July 9th. Sign up!

Wednesday 080611

Compare to 080425.

Jesse Woody on the Basics of Parkour (CFJ Issue #44)
This Saturday, June 14th: Adventures NYC, a five borough celebration of all things outdoors
Why are we so soft today? Why is it that our ancestors were able to perform feats like killing bears and wooly mammoths in snow-swept grasslands? One word: hormesis.
The power of CrossFit: Katie asks what YOUR CrossFit story is
You're pregnant? Shouldn't you be doing yoga or something?

See, even bloggers deadlift

Three new Elements Workshops available for pre-registration now! Mon/Fri 8pm starting July 7th, Wed(8pm)/Sat(noon) starting July 9th, PLUS a new time Mon/Fri 9pm starting June 23rd.

Read all the details and sign up here. Send questions to Allison AT crossfitnyc DOT com.

**Rest Day Discussion #6 now posted. See below.**

Learn how to butcher a chicken in Brooklyn this Thursday
Gonna be in South Carolina at the end of this month? Check out the Sorinex Summer Strong Summer Week Open House
Two awesome Bodytribe videos: Building the Olympic Lifts, Part I; Odds & Ends, Part IV
What good is breakfast?
Why traditional diet and exercise is mediocre at best

Some Elements Workshop photos

Mid-Tabata fun and games

Handstands!

Worshipping of Coach Court or prayer-style squat therapy--you decide

TODAY'S CLASS SCHEDULE
7am Workout of the Day (WOD) Class (Jacinto)
12:30pm WOD Class (Court)
6pm WOD Class (Mike)
7pm WOD Class (Mike)
8-9:30pm Open Gym (Hari)

REST DAY DISCUSSION #6

Written by Hari Singh. Please leave comments below and/or email Hari directly.

Friday (July 4) Rest Night Dinner

The next Friday Rest Day falls on July 4. We had tentatively selected the Cuban restaurant located a few doors from the temporary Black Box for the location. It is hard to gauge the level of interest, so please post to comments whether you're interested in a relaxed dinner around 8:30 on July 4.

Black Box Manhattan Update

By mid week, we expect to have the loft removed. By the end of the week, we expect to have the new pull-up system in and the flooring down. The net result will be to double the usable floor space. If you have left any personal belongings in the temporary space, expect to find them in a large box over the next week and gone within two weeks. The space is simply too tight for us to allow personal storage.

We are close to retaining a law firm with significant expertise in getting the type of certificate of occupancy needed for the permanent location. Once we sign a retainer, the process will take three to six months (but is pretty much a sure thing). It looks like we will be in the temporary space until the fall.

Black Box Brooklyn Update

In the May 29 Update I suggested that a business's need for cash is like a human's need for oxygen. I compared the Black Box Manhattan location to an adult on an airplane that needed to put on its own oxygen mask before assisting its child (Black Box Brooklyn). It's time to update that analogy.

A team of Black Box members (who, of course, are used to being oxygen deprived for long periods of time) have put on their own masks and gotten to work. What has been accomplished since the lights have come on is nothing short of amazing. In time, we will submit an article to the CrossFit Journal outlining the efforts of our members. For now, I quote in its entirety a single update message from Jeff:

Hopefully this recap won't be a complete repetition of Bad Sam's but I wanted to say what a privilege it is to be part of this group. The things I witnessed today were nothing short of inspiring. The Got-Junk? Guys arrived sooner than expected and when we heard the estimate they gave, we decided that we needed to get as much crap onto that truck as possible as this would likely be our only shot at clearing out our hard-to-dispose large garbage items.

What happened next was an illustration of power defined. Just thinking about the work done--the weight of the trash and the distance between the basement and the front door--and the short amount of time we had--we pretty much had to clear out the basement in the amount of time it took for the junk men to move our other refuse from the gate to the truck parked out front--is as good an example of functional preparation as I can imagine. To merely call my fellow CrossFitters motivating would be an epic understatement. That morning I never would have thought that I would have even set foot in that freaky-ass basement again, yet there we were this afternoon evacuating its nightmarish contents with total abandon.

As Bad Sam noted, Moon single-handedly tore two metal shelves from the wall using just his bare hands and occasionally a pair of hammers. I almost hesitate to say it was a feat of sheer will because that would betray how easy Moon made it look. If you've ever seen how effortlessly Moon does a 2x BW dead lift, you'll have an idea of how scary-cool he was while twisting sheet metal until it snapped.

It should also be emphasized how useful Good Sam is. Just like a good CrossFitter, she never rested for one moment as long as there was some other project she could finish. By herself, she replaced the bathroom doorknob, repaired the door itself so that it will actually shut, and reassembled the cubbyhole shelf. I'm sure she did half a dozen other things while my back was turned as well. The woman is handy. This is why she is Good Sam.

I also want to note that while shopping for cleaning supplies today at the hardware store, Good Sam and I made a point to get the largest industrial-sized commercial-grade mop head we could find, which the store clerk guaranteed would also be the fastest
as well as heaviest. Soak that thing up with water and, as Avery will attest, it will make mopping fun again!

It's getting too late in the evening to write about what Erica did and what Bad Sam did, but trust me, they did us proud.

TODAY'S SCHEDULE @ 39 W. 38th St.
7am Workout of the Day (WOD) Class (Jacinto)
12:30pm WOD Class (Allison)
6pm WOD Class (Court)
7pm WOD Class (Court)
8pm June Mon/Fri Elements Workshop, Class #2 (Court)

NOTE: If you're interested in doing one of the next Elements Workshops, stay tuned to the blog and/or email me at Allison AT crossfitnyc DOT com, because we'll be announcing 3 new Elements Workshops very, very soon.

Monday 080609

Post time to comments.

In honor of SSgt Travis L. Griffin, 28 who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

I refuse to become one of the walking undead. The unwell. The quitters, the complainers, the crybabies.--One Woman's Manifesto
"It's like sprinting and holding your breath at the same time. People who mock it have never tried it."
Fatigue decreases your skill levels (file in the "Obvious" folder)
SFCF on transitive shoulder relation

The Black Box used to offer free beginners' classes on Wednesdays at 6pm and Saturdays at 10am. We've now switched to Saturdays and Sundays at 10am. Yesterday's beginners' class had 20 people! I'll be curious to see how many people we get for today's beginners' class.

If you've been thinking of coming down to the Black Box to get some, I can't think of a better time. See you at 10am!

TODAY'S CLASS SCHEDULE at 39 W. 38th St.
10am Free Beginners' Class (Mike)
11am Workout of the Day (WOD) Class (Mike)

Sunday 080608

Post time to comments.

The CrossFit.com affiliate blog asks what type of die-hard things you've done to get your workout in--go over there and let them know!
Swallow this

Coach P (aka Mike) leads a WOD class through the Burgener warmup

Saturday 080607

Post time to comments.

TODAY'S CLASS SCHEDULE at 39 W. 38th St.
10am Free Beginners' Class (Josh)
11am Workout of the Day (WOD) Class (Josh)
noon Wed/Sat Elements Workshop, class #2 (Josh)

NOTICE: Now that the electricity is working at 817 Metropolitan Avenue, our Brooklyn outpost, the Brooklyn committee of volunteers is planning on spending Saturday starting at 10:30am using that new-found light to see the grime and clean it up. So if you'd like to help out, just show up at 10:30am or later if you need more beauty rest first.

A view of the Brooklyn Box back in the pre-electricity days

"At full compression, create length"--hey, is that like "lengthening and toning"?
10 ways to forage in a Fast Food Nation

TODAY'S SCHEDULE at 39 W. 38th St.
7am Workout of the Day (WOD) class (Jacinto)
12:30pm WOD class (Allison)
6pm WOD class (Court)
7pm WOD class (Court)
8pm Mon/Fri Elements, 1st class (Court)
8:30pm REST DAY DINNER (see below for more info)

REST DAY DISCUSSION #5

Written by Hari Singh. As always, please leave comments and/or email Hari directly with regards to the Rest Day Discussion.

Friday Rest Night Dinner

Friday Rest Night Dinner is tonight at 8:30pm at the Black Box, 39 West 38th Street. All members and Elements students are invited. An Elements Class will be going on until 9:00, so let's stay upstairs and out of the way until it ends. Pizza, beer, and wine will be provided.

Free Beginner Walk-In Classes

Will be every Saturday and Sunday Morning at 10:00 AM, beginning this weekend (at 39 West 38th Street).

Manhattan Update

We're in our temporary space and are here until we move to the permanent location. It's still a bit too soon to say precisely how long it will take to get into our permanent home. We'll know more over the next few weeks.

In the meantime, we'll be making some big upgrades to the temporary space: The loft will be ripped out over the next week. We will then lay down the flooring and the usable floor space will nearly double. A pull-up rack is being built (similar to the old one, but a few feet shorter, as the old one doesn't fit across the width of the space). It will be installed soon after the loft is gone. We're working on getting the air conditioning fixed.

Brooklyn Update

A committee of Black Box members interested in getting the Brooklyn location (817 Metropolitan Ave.) fully functional has been meeting regularly. They will be out there Saturday morning, taking stock of exactly what needs to be done, purchased, created, etc. If you're not already involved but would like to be, talk to Justin, Moon, or Sam. (We still need volunteers to remove the rest of the bodies from the basement.)

Con Ed has committed to being on site Friday morning to either turn on the electric or figure out exactly what it will take to do so soon. Getting power* is the starting point for everything. We are figuring out what we can spend on equipment; how and when we can staff WOD classes, walk-ins, and soon, Elements Workshops.

Given the overwhelming enthusiasm and willingness to volunteer expressed by (too many to list without risking missing someone) it is clear that the Brooklyn Box is going to succeed. The "bones" of the location are exceptional. It is probably every bit as good a space as the original CrossFit Santa Cruz location--maybe better. It just needs work and money. It will get both.

*In this instance, we need the (voltage x current) type of power, as opposed to the (force x distance / time) type of power.

The great Dan John on how to improve your fitness literacy (via)
How to turn stairs into a workout
Fasting does no harm
Mark Sisson on the 10 steps for health
Paul Chek asks: "Did cavemen do situps?"

Taking it to the streets: Katie, Doug, and Sam hit 38th St.

P.S.: Brian D. is kindly donating his iPod to the Box. He's taking requests for songs that people would like added to the playlist. You can email him at briandegennaro08 AT aim DOT com.

TODAY'S CLASS SCHEDULE (all classes at 39 W. 38th St. in Manhattan)
7am Workout of the Day (WOD) class (Jacinto)
12:30pm WOD class (Court)
6pm WOD class (Mike)
7pm WOD class (Mike)
8-9:30pm Open Gym (Hari)

Thursday 080605

Compare to 080421.

Lisa does the jerk

Gillian deadlifts

Katie snatches

An ugly situation: Female athletes sell sex appeal first (via)
The Paleo diet vs. multiple sclerosis
Looks who's famous
I like to play indoors better 'cause that's where all the electrical outlets are.

TODAY'S CLASS SCHEDULE (39 W. 38th St.):
7am Workout of the Day (WOD) Class (Jacinto)
12:30pm WOD Class (Allison)
6pm WOD Class (Josh)
7pm WOD Class (Josh)
8pm Wed/Sat Elements Workshop, 1st session (Josh)

Wednesday 080604

Post rounds completed to comments.

Obviously we'll be doing some sort of subbing out for the pull-ups. The new pull-up contraption for the new temp Manhattan space should be ready in a week.

Becoming overweight is like being issued a credit card with an uncomfortably high balance that you'll probably end up paying off forever
Trainer tells all
Robb Wolf on the importance of sleep
If you must do curls, at least do them correctly
Hitting the bars in NYC
These glutes are made for walking (via DChap)

TODAY'S CLASS SCHEDULE (@ 39 W. 38th St.):
7am WOD class (Jacinto)
12:30pm WOD class (Court)
6pm WOD class (Mike)
7pm WOD class (Mike)
8-9:30pm Open Gym Hours (Hari)
PLEASE NOTE: Free beginners' classes no longer meet on Wednesdays. Now they meet at 10am on Saturdays and 10am on Sundays.

Martin looks on in wonder as Sam masters the muscle-up

Tuesday 080603

Post loads to comments.

Summertime coffee
Will the real core strength please stand up?
Robb Wolf on the butterfly-style kip
Lewis Black on the problem with milk today (video, NSFW)
Chip Conrad on foundation vs. athletic movement

TODAY'S CLASS SCHEDULE (39 W. 38th St., Manhattan):
7am WOD class
12:30pm WOD class
6pm WOD class
7pm WOD class

A view from inside 39 W. 38th St., during yesterday's move

Posted by Hari Singh. As always, please leave questions/comments to help add to the discussion.

Manhattan

Our temporary Manhattan location at 39 West 38 Street (between 5th and 6th Avenues) will open at 7:00 AM Monday morning. (Thank you to all those who helped Court, Mike, Josh, Allison, and me move on Sunday: Andrew, Kevin W., Tom M., Jeff, Chadron.)

We have some work in front of us, getting the space fully operational. Today is an official Rest Day on the main site. Our instructors will use all the resources available to make you appreciate the simple joy of being able to breathe.

Jacinto will run the 7:00 AM WOD classes Monday thru Friday.

Allison will run the Monday, Wednesday, and Friday 12:30 classes.

Court will run the 12:30 Tuesday and Thursday classes, the Monday and Friday 6:00 PM and 7:00 PM WOD's and the Monday, Friday 8:00 PM Elements course.

Josh will run the Wednesday 6:00PM and 7:00 PM WOD classes, the Wednesday 8:00 PM, Saturday Noon Elements course, the Saturday 10:00 AM Beginners' and 11:00 AM WOD class.

Mike will run the Tuesday and Thursday 6:00 PM and 7:00 PM WOD classes, the Sunday 10:00 AM Beginner's class, and 11:00 AM WOD class.

Hari will run the Tuesday and Thursday 8:00-9:30PM Open Gym.

We will also be fully engaged in getting the Certificate of Occupancy for the permanent Manhattan space, and will keep you informed on our progress.

Brooklyn

At 8:00 PM on Wednesday, those of you who are or will soon be Level I certified and are interested in helping to bring the Brooklyn location fully on-line are invited to meet with Court and Hari to plan the details.

Friday Rest Night Dinner

This Friday, June 6, the Rest Night Dinner will be at the Black Box temporary location. Pizza, beer and wine will be provided. All members and all Elements students are invited.

Personal Note

Thank you all for my birthday dinner and for the gifts. I especially thank my dear friend Michelle for putting it all together.

I had a wonderful evening and cannot think of any other people I would rather have celebrated with.

Because Sunday June 1st is our moving day, there will not be a class.

If you'd like to help with the move, please arrive at the Cardboard Box (817 Metropolitan Ave., L train to Graham Ave.--L is running normally this weekend) at NOON. If you'd like to just help on the Manhattan end of things, please arrive at our new temporary Manhattan space (39 W. 38th St., between 5th & 6th Ave's.) at 2pm.

Because so much stuff is already boxed up and ready to go, there are no stairs at either location, and we don't need to move flooring from Brooklyn, this move will be much easier than the last one was.

We will provide pizza, beer, and eternal gratitude to whomever decides to help. Thanks in advance. If you have any questions, please post them in the comments.

ELEMENTS UPDATE: Mon/Fri Elements Workshop is SOLD OUT! Wed/Sat only has a few slots left--act quickly to secure your spot. Email questions to Allison AT crossfitnyc DOT com.