Newbies are often surprised when they find out that our Elements Workshops sell out way in advance. So if you're a newbie who's smart enough to lurk on our blog every day, here's a hint: I'd suggest enrolling now if you know you want to get going on this CrossFit thing some time before summer rolls around. Here are the latest Elements offerings that have not already sold out:

Manhattan Elements:
#46 M/W/F @ 8:30pm, starts April 13 (only 3 spots left)
#47 Tue/Thur @ 8:30pm, starts April 14 (only 3 spots left)
#48 M/W/F @ 7:30pm, starts April 20 (5 spots left)
MORNING! #49 Tue/Thur @ 7am, starts April 21st
Brooklyn Elements:
#5 M/W/F @ 7pm, starts April 13 (4 spots left)

P.S.: You can take free beginners' classes while you're waiting for your Elements Workshop to start or if you're not sure yet if you're even ready for CrossFit. Click here to sign up for a free class!

Tuesday 090331 (68)

Compare to 090126.

"A burpee a day..." / The prison workout
From the bottom up
Footwear for fitness
Foie gras and fancy restaurants as "soft targets" (via)
Going deeper into the deadlift with Rippetoe: Part 1; Part 2
A day in the life of a hunter-forager (via)
Calisthenics Kingz

A few of our members attended the Brooklyn Bacon Takedown that I posted about last week. ABC News did a story on it, and here's a screen shot where you can see Sophie and Gabe K. enjoying the bacon yumminess:

For the latest info on Elements Workshops at both our Manhattan and Brooklyn locations, click here. Please note that we're now offering our first-ever 7am workshop (in Manhattan) in addition to our traditional evening offerings (7:30, 8:30pm start times).

Monday 090330 (67)

Compare to 090130.

Kyle Maynard's inspiring address to the Warrior Transition Batallion (free download from CFJ)
Finding balance through CrossFit
Brooklyn's got it going on with artisan grocers, apparently (Manhattan, take note)
How to eat after a fast
Fish oil and the real cost of health
On hanging pheasants (and aging meats in general) (via)
Giving new meaning to "clean your plate" (it's not about food!)
A beginners' guide to Passover Coca-Cola (a.k.a. Coke made with cane sugar, not HFCS)
"Yoga Thugs, Vol. III," starring our very own Davi

Sunday 090329 (66)

Compare to 081231.

Saturday 090328

Post time to comments.

Compare to 080929.

Members also have the option of making up any of the past 3 workouts: 5x3 front squats, 800m sprint intervals, push-ups/pull-ups.

Lots of love for our very own Torch: Byers, BEE
A different kind of fast
Pace ladders

Joseph works the wallball:

Click through for the latest on our Elements Workshops, in both Manhattan & Brooklyn.

Friday 090327 (65)

Compare to 040601.

Fatal attraction: Humanity's love affair with fish like the Chilean sea bass
How do you repair your immune system after a lifetime (or few months' worth) of damage?
Finding rituals or customs that fit into your life and allow you eat less
Curb your appetite with a high-fat diet?
The slow death of artificial sweeteners?
Deadlift and row your way to happiness!
It's gotta be the shoes

Here's Keith, one of our newer members out in Brooklyn with then President George W. Bush. If you had the chance to tell someone famous why they should do CrossFit, what would you tell them? Post thoughts to comments.

Thursday 090326 (64)

Compare to 080401.

The All-Meat Link-o-rama:
Meat and mortality
Meat, global warming, and markets
Watch out for sodium nitrite in your processed meat
The McSOG breakfast sandwich
Mark your calendars for the Big Apple BBQ, June 13-14, 2009 (I just bought my fastpass--you can share it amongst friends)
The Brooklyn Bacon Takedown is this Sunday!
"Bacon is nature's candy" (via)

You don't have to be a fan of bacon to be a member of the Black Box, but we do highly encourage the behavior.

One of our founding members, Avery, who is a very talented pastry chef at the awesome Marlow & Sons, made me this cookie in honor of our pig love here at the Black Box. (Photo courtesy of Keith.)

ELEMENTS WORKSHOPS UPDATE!
Manhattan Elements:
#45 M/W/F @ 7:30pm, starts April 6 (only 1 spot left!)
#46 M/W/F @ 8:30pm, starts April 13 (only 4 spots left)
#47 Tue/Thur @ 8:30pm, starts April 14 (5 spots left)
#48 M/W/F @ 7:30pm, starts April 20 (5 spots left)
MORNING! #49 Tue/Thur @ 7am, starts April 21st
Brooklyn Elements:
#5 M/W/F @ 7pm, starts April 13 (5 spots left)

Wednesday 090325 (63)

Compare to 090222.

Brian D. is back and he wants to make you hurt
CrossFit. In a tent. In Iraq. (via)
Stay tight!
Strength training vs. skill training
Do fewer things better
Big fat deal (via)

Tripp sends well wishes from Cambodia. In these pics, he's at Angkor Wat, doing a make-up of "J.T.". (Next time you go on a trip, be sure to get a picture of yourself doing a handstand somewhere scenic and send it to me for the blog.):

ELEMENTS WORKSHOPS UPDATE!
Manhattan Elements:
#45 M/W/F @ 7:30pm, starts April 6 (only 2 spots left!)
#46 M/W/F @ 8:30pm, starts April 13
#47 Tue/Thur @ 8:30pm, starts April 14 (5 spots left)
#48 M/W/F @ 7:30pm, starts April 20 (5 spots left)
MORNING! #49 Tue/Thur @ 7am, starts April 21st
Brooklyn Elements:
#5 M/W/F @ 7pm, starts April 13 (5 spots left)

Tuesday 090324

SCHEDULE:
6:00 AM: Instructor's Choice
7:00 AM: Instructor's Choice
8:00 AM: Instructor's Choice
12:30 PM: Instructor's Choice
6:00 PM: Black Box WOD or Deadlift/Run WOD
6:30 PM: Black Box WOD or "Lynne"
7:00 PM: Black Box WOD or "Karen"
8:00 PM: Instructor's Choice

CFE-NYC (CrossFit Endurance) with Brian H.
meet at the Box at 6:15pm, instruction begins at 6:30pm

A slice of tropical heaven (and a recipe to go along with it)
Making your own flavored oils
Brooklyn's own Marlow & Daughters: "This meat is our reputation"
(Almost) primal poppers
Food lobbying and its consequences
The guns of a first lady
Is a food revolution now in season?
Eating food that's better for you, organic or not
What a CSA is, how to find one close to you

Photographic proof that Coach Josh has been doing 8am WOD classes--(photo courtesy of Keith):

ELEMENTS WORKSHOPS UPDATE!
Manhattan Elements:
#44 M/W/F @ 8:30pm, starts March 30 (only 1 spot left!)SOLD OUT!
#45 M/W/F @ 7:30pm, starts April 6 (only 3 2 spots left!)
#46 M/W/F @ 8:30pm, starts April 13
#47 Tue/Thur @ 8:30pm, starts April 14 (5 spots left)
#48 M/W/F @ 7:30pm, starts April 20 (5 spots left)
MORNING! #49 Tue/Thur @ 7am, starts April 21st
Brooklyn Elements:
#5 M/W/F @ 7pm, starts April 13

Monday 090323 (62)

Compare to 080807.

"Ignore everybody"
What is strength?
Echoes
"The iron never lies to you...200 pounds is always 200 pounds"
Fat firefighters and rescue workers alarm researchers
Researchers find gene that turns carbs into fat (via)
Vegetable gardens: at the White House, on Fifth Avenue, on your fire escape, for the recession
When "consult your doctor" might not be helpful: nutrition
The 13-year-old basketball player who's practically a pro
Every day I compile links for the blog and almost every day someone comments to me by email or in person about how much they enjoy the links. I love gathering them together but I love it even more when they engender debate right here in our comments section. So please post to comments which of the above articles was most enlightening/intriguing to you. (And feel free to do so every day, not just today!)

Last Friday's Rest Day dinner at Le Barricou in Williamsburg, Brooklyn was a big hit. Thanks to Luke S. for taking this group shot:

Sunday 090322 (61)
"Lynne"

Compare to 081125.

Sebastien's story (free download from CF Journal)
Raw milk cheese vs. pasteurized cheese
"Come out and play" festival in NYC
Pretty, pretty dumbbells
Low-carb sauce thickeners

Maren hits the push-ups:

Saturday 090321 (60)

Compare to 070202.

Whenever crossfit.com posts the Workout of the Day (WOD), they will write "compare to _____" and hyperlink to the previous time that workout occurred. Generally, I do the same thing but link to our blog.

If you click on that hyperlinked "070202" you see above, you'll go back in time to the first full month during which our (then) tiny little gym was in existence in its own right, as opposed to being more of an idea than its own physical entity.

CrossFit NYC started out as workouts in Central Park and in gyms that would let Josh, Court and Keith rent out a couple hours a week to teach their athletes. This usually would last for a month or two until they'd get kicked out for the supposed disruptiveness of their workouts. What they were really disrupting was the standard corporate fitness protocols that promote supposed "safety" over actual tough workouts. (Not the safety of the athletes, mind you, but the safety of said gyms from legal liability.)

By 070202, Black Box Version 1.0 had recently opened its doors at 1026 Sixth Avenue in the grungy garment district of midtown Manhattan. I myself came by for my first class at the Box just days later. It was a lunchtime WOD with Keith. I had arrived early and sat and chatted with him while a couple other members filed in. When Keith learned I was a trainer, he said, "Oh, yeah, we had a couple trainers in here the other day. They couldn't do push-ups." I knew I had push-ups and even had some pull-ups (dead hang--had no clue how to kip yet); nevertheless, I was nervous to live up to what this crossfit tough guy considered "good enough" from someone who wore the label "personal trainer."

Half way through the WOD he had created for that day (we weren't yet following crossfit.com WODs), I wondered if I could finish in a timely fashion. When I somehow managed to do so, I knew that I wanted to train at the Black Box to become a better athlete and a better coach. From that day forward, I've been proud to be a part of CrossFit NYC.

So if you're new to the Black Box, know that in a year or two from now, you'll see a "compare to ______" that dates back to when you first joined the party. Seeing that "compare to" date might make you reflect on how far you've come as a crossfitter--might make you think about how much further you need to go.

Your progress won't always be linear, and in fact I strongly suggest you try to hold onto beginner's mind as much as possible, because CrossFit always finds a way to humble you. But it will also make you proud when you least expect it.

It's not so offal
Even Gawker wants you to deadlift
Pam MacElree on consistency
Starting Strength--the movie!
Paleo vs. osteoporosis

Jaime works his ring dips

Friday 090320

SCHEDULE:
6:00 AM: Instructor's Choice
7:00 AM: Instructor's Choice
8:00 AM: Instructor's Choice
12:30 PM: Instructor's Choice
6:00 PM: Black Box WOD or "Murph"
6:30 PM: Black Box WOD or 7 x 1 Split Jerks
7:00 PM: Black Box WOD or Pull-Up WOD
8:00 PM: Instructor's Choice

Recess--it shouldn't just be for kids
Roasted cauliflower with almonds, capers, and raisins
My high-HDL "secret"
Brain decline begins at age 27?!
Melissa Byers' baby is here: CrossFit 603!
What's your intent?
The idiot doctor
The Ross Sisters: crazy bendy triplets from the 1940s (video)
As rx'd or not as rx'd? That is the question

Dan leads a Thursday-night free beginners' class. Don't forget we've also got free beginners' classes every Saturday and Sunday morning at 10am. There's still time to sign up for one for this weekend.

ELEMENTS WORKSHOPS UPDATE (including first-ever MORNING Elements!):
Elements #44 M/W/F @ 8:30pm, starts March 30
Elements #45 M/W/F @ 7:30pm, starts April 6
Elements #46 M/W/F @ 8:30pm, starts April 13
Elements #47 Tue/Thur @ 8:30pm, starts April 14
Elements #48 M/W/F @ 7:30pm, starts April 20
NEW! Elements #49 Tue/Thur @ 7am, starts April 21st

Thursday 090319 (59)

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

Compare to 090108.

Words of wisdom from Bill Starr (Rip's coach back in the day)
Brynith on "Murph": pre-game and post-carnage
Alice Waters on 60 Minutes (via)
Outstanding in the field
The Coach Boz OHS warm-up
Crossfitters as Renaissance men (and women)
Think for yourself--in training, in business, in life
Bacon, butter, eggs--real foods take on fake foods

The lunchtime class goes through some pre-WOD Z-Health drills taught by Court:

Wednesday 090318 (58)

Split Jerk 1-1-1-1-1-1-1 reps

Compare to 081216.

REST DAY DINNER THIS FRIDAY out in BROOKLYN! (sign-up thru Facebook or reply here in comments if you want to attend)
Scanwiches (via)
The Great New York Foodie Photo Scavenger Hunt (this just happened but I totally want to do this next year) (via)
Cheese at Customs: Forever Cryovac
North Jersey Kettlebell Competition, June 13, 2009
Where does umami come from?
"Clarified butter is drizzled on top of the patty and copious amounts of salt and pepper are added throughout the cooking process. This is one pampered burger."
Get your "healthy glow" today!

Juan and his weight vest tackle "Murph" yesterday. (For the record, he started late at the lunchtime class, which is why everyone else is just sitting around while he's still going).

Elements Workshops Update:
Elements #43 recently SOLD OUT
Elements #44 M/W/F @ 8:30pm, starts March 30
Elements #45 M/W/F @ 7:30pm, starts April 6
Elements #46 M/W/F @ 8:30pm, starts April 13
Elements #47 Tue/Thur @ 8:30pm, starts April 14
Elements #48 M/W/F @ 7:30pm, starts April 20

Tuesday 090317 (57)

Compare to 090101.

NOTE: No CFE-NYC tonight due to the holiday. Instead it will meet tomorrow. Details to come.

Follow us on Twitter / Friend us on Facebook
Turns out that "play" is serious business
For a perfect roast, stick a spoon in it
Pressing açaí for answers
Wear the green but don't drink it
My kind of salad
Time-space dissonance is an insidious poison that has gotten exponentially worse as we embrace an ever-increasingly multi-tasking lifestyle with cellphone and iPod in hand.
Protein--it's what's for breakfast
Face it, your thrusters suck. Here's how to make them better.
The one-arm side press

Back in 2007 at Black Box 1.0, we reduced our athletes to making out with the floor rather than do another push-up, mid-"Murph":

Monday 090316

Black Box Rest Day WOD

20 minutes, as many rounds as possible:
10 Alternating Pistols
10 Inverted Burpees
5 Kettlebell Clean & Press (left)
5 Kettlebell Clean & Press (right)

SCHEDULE:
6:00 AM: Instructor's Choice
7:00 AM: Instructor's Choice
8:00 AM: Instructor's Choice
12:30 PM: Instructor's Choice
6:00 PM: Black Box WOD or 5x3 Back Squats
6:30 PM: Black Box WOD or Cleans & Climbs / "J.T."
7:00 PM: Black Box WOD or 5x3 Back Squats
8:00 PM: Black Box WOD or Cleans & Climbs / "J.T."

Post workout chosen and results to comments.

What you're really pouring from that carton of orange juice
Our pigs, our food, our health
Pathology on parade
Aimee Mullins: How my legs give me superpowers
Microwaveable caveman meat snacks from Japan (bone included!)
The real dangers of being "skinny fat"
Stress can actually save your life
Female powerlifter sets record

Grace shows us her kip:

Sunday 090315 (56)

Compare to 071007.

America's crazy war on soccer
This looks like fun
FDA approves salmonella
The revolution has already occurred
Newspapers and thinking the unthinkable

Saturday 090314 (55)

Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

Compare to 080809.

Salt "may be drug-like mood enhancer" says study
Refail/resuck/restart
Stretch your psoas, peoples
A message from the Gentlemen of Yore to the men of today: step your game up.
Arctic gender imbalance

Marcus of CrossFit Fury paid us a visit yesterday. Here he is post WODs (he asked for some metcon nastiness after back squatting a sh*t-ton of weight with near-perfect form). (Photo courtesy of Keith.)

Friday 090313 (54)

Post loads to comments.

MPF on Z-Health
Ain't that a shame
Pam MacElree is working towards a 90# TGU--where's yours?
Vanilla: not just the opposite of chocolate
Top pain scientist fabricated data in studies, hospital says More on the whole "not milk" thing
Cate Imes on chasing form, not just speed
Michelle Obama's agenda includes healthful eating
Baring arms

If you knew nothing of CrossFit, what the heck would you think was going on in this photo?

As per Sunday's post, we're now not only offering make-ups of previous WODs from the cycle on Rest Days such as today, we're also offering original Black Box programming.

Today's Black Box WOD is the following:

Thursday 090312

6, 7, 8am: Black Box WOD & Instructor's Choice on Make-up Options
12:30pm: Black Box WOD & Instructor's Choice on Make-up Options
6pm: Black Box WOD or either of the 2 AMRAPs
6:30pm: Black Box WOD or 7x1 deadlifts
7pm: Black Box WOD or either of the 2 AMRAPs
8pm: Black Box WOD or 7x1 deadlifts

Is time an illusion? (and if so, how does this affect my WOD times?)
Zen Habits on Bruce Lee
Why doctors go to work sick
Can the poor afford real food?
What can evolution teach us about the human diet?

Sara, one of our Elements students in our first-ever 10am Elements Workshop that started on Monday, practices her kettlebell swing. (Photo courtesy of Keith.)

Effective Monday, March 16, we will be adding a weekday (Mon-Fri) 8:00 AM WOD at our Brooklyn location. Mark your calendars!

ELEMENTS WORKSHOPS GOING FAST!
Elements #42--2 slots left
Elements #43--2 slots left
Elements #44--5 slots left
Elements #45--5 slots left

Wednesday 090311 (53)

Compare to 030710.

In the gym
Maximize your performance by training for the right muscle type
Keeping your head in the game when you're injured
The Best Of The IF Life and Modern Forager from 2008
Michael Pollan wants your food rules
Ross Enamait on Thomas Inch
How to eat grains
NSAIDs and stomach damage

CAPTION CONTEST! What is Gabe K. doing to prepare for his 1-rep max deadlift during yesterday's CrossFit Total?

From Court, Hari, and Josh:

Over the last six months, CrossFit NYC has experienced considerable growth. During that time, we've focused most of our attention on our Manhattan location, while our Brooklyn location has been sustained primarily through the extraordinary efforts of a small core of coaches and members. We are extremely grateful.

Now that Manhattan is functioning reasonably well, we're able to turn more of our attention to Brooklyn. This will likely result in a considerable number of improvements for current and future members. To succeed, Brooklyn needs to become a full CrossFit facility with more classes, better amenities, and better member support.

Bringing Brooklyn to its full potential requires a full-time operations manager--someone who not only lives and breathes CrossFit, but who can also make growing the Brooklyn facility a full-time job. Based on a number of factors--high among them the very positive member feedback on his coaching--we have selected Kevin "Torch" Williams. For those of you familiar with the Manhattan operation, you can think of Torch as the counterpart to Allison. Both are responsible for pretty much anything and everything that happens in each location's day-to-day operations, and both have the authority to get things done. The three of us meet with Allison each Friday morning, and as of this past Friday, Torch has become part of that weekly meeting.

Though there will be some changes to the teaching schedule, it is likely that all of our current coaches will end up teaching at least as many, if not more, classes as they do now. Over the last three months, we have more than doubled the number of WOD classes in Manhattan, from 22 to 46. We expect a similar growth spurt in Brooklyn.

To that end, one of the first questions we would like to ask is at what time our members would like to see those added Brooklyn WOD classes:

• Weekday 8:00 AM WOD


• Weekday 9:00 AM WOD


• Weekday 12:30 PM WOD


• Weekday 6:00 WOD


• Weekday 8:00 WOD


• Weekend 11:00 AM WOD

Tuesday 090310 (52)

Compare to 090124.

Calls for the First Lady to cover up her "cocktail arms"?
Another reason to not drink soda
If you thought "dairy" meant milk, think again (via)
The wonders of pomegranate juice
What does (and doesn't) cause DOMS ("delayed onset muscle soreness") and how to relieve it
How to make all these links I give you every day easier to read on a computer screen

One of my favorite post-WOD group photos in recent memory. This was at a lunchtime class I taught recently. (Yes, I made Jessica and Brian D. do those splits.)

ELEMENTS UPDATE!
Elements #40 (that starts tonight) is sold out, as is #41 (that starts next Monday).

Here's our current availability of upcoming Elements Workshops:
Elements #42 M/W/F @ 7:30pm, starts 3/23 (just 2 spots left)
Elements #43 Tues/Thurs @ 8:30pm, starts 3/24 (meets twice a week for 3 weeks)
Elements #44 M/W/F @ 8:30pm, starts 3/30 (5 spots left)
Elements #45 M/W/F @ 7:30pm, starts 4/6 (5 spots left)

Not sure yet if you want to commit to Elements? Try a free beginners' class--we've got them 6 times a week!

Monday 090309 (51)

Compare to 080121.

Could it be that our treadmill-running, elliptical-gliding, well-oiled Cybex world has turned us into show dogs who can't hold our own in the hunt?
Questions to ask yourself before you train (or do anything)
How fast can you lose fat?
NYC bikers, please take the high road
We do not respect one hip-trick ponies. We want hip function fluency.
Great youtube find from Ironmaven: 1972 Munich Olympics documentary that features Oly weightlifting
The evolutionary role of cooking

Dan Def talks to some beginners at the free beginners' class, post workout:

Sunday Rest Day Schedule

Starting today, we will be increasing the amount of alternate programming available to our members on Rest Days. We will also continue to allow members to make up Workouts of the Day (WOD's) from the most recent cycle. As a general rule, members will be able to choose among the following:

(1) Rest Day Instruction, which will typically focus on a specific skill
(2) Do (or pass on) a Black Box WOD that will typically involve the Skill in (1)
(3) Make Up a designated WOD from the previous cycle

Today at the 11am, noon, and 1pm classes, Justin will be teaching the clean and jerk. So members may:

(1) Come in just to work on technique with Justin (an excellent opportunity!)
(2) Do or pass on a WOD designed by Justin
(3) Make up the 7 x 1 Clean and Jerk WOD from Thursday
(4) Make up "Jackie" (probably timing yourself)

The intent is to preserve the option for making up WOD's while also allowing people who neither need nor want to make up a WOD to instead have a full day of new programming.

Members typically will be able to spend the first half of the Rest Day WOD focusing on the skill of the day, and then in the second half, choose among the Rest Day WOD, a WOD from the previous cycle, or neither.

Given the range of activities that may be going on in any given Rest Day class, it is likely that members making up WOD's from the previous cycle may need to time themselves. The instructor will have the final say on whether any given member can make up a particular WOD.

Man boobs and wheat bellies
Dietary fiber and mineral availability
Women, keep drinking
The controversial history of the soybean - and the uncertain future of tofu
"Rut" vs. "plateau"

...and yours. Either come down to the Black Box for the 11am, noon or 1pm WOD classes to do whatever Josh cooks up or take advantage of the mild weather and run a 5K in the great outdoors.

Saturday 090307

Compare to 090110.

KB snatch tips from Catherine Imes, master of sport
In a helpless baby, the roots of our social glue
Stop buying cookbooks you can't actually cook out of
For free throws, 50 years of practice is no help
Korean dips

Friday 090306

Post time to comments.

Happy birthday, Jessica R.!
Another day, another link to Melissa Byers goodness: this time on dead-hang vs. kipping pull-ups
The miracle of the egg
I'm sure this is paleo
Food safety problems slip past private inspectors
Physical activity intensity and breast cancer risk
Our bodies are designed for a world that no longer exists (video)
Sexy people

Dan Def shows us his double KB clean at the KB cert. (Photo courtesy of Keith.)

Thursday 090305

Compare to 081208.

Cake and milk, bitches
A video on why you need to get some weightlifting shoes (via)
What CrossFit looks like to the outside world (via)
Brynith is dead tired from deadlifting
Last gasp of the dark ages of nutrition
Some video inspiration

Jeff Martone demonstrates the human-as-kettlebell Turkish get up. Photo courtesy of Keith.

FREE beginners' classes 6 times a week (no more excuses!)
Upcoming Elements Workshops:
Elements #39 M/W/F @ 10am, starts March 9
Elements #41 M/W/F @ 8:30pm, starts March 16 (just 2 slots 1 slot left on this one!) SOLD OUT!
Elements #42 M/W/F @ 7:30pm, starts March 23
Elements #43 Tue/Thur @ 8:30pm, starts March 24
Elements #44 M/W/F @ 8:30pm, March 30
NEW! Elements #45 M/W/F @ 7:30pm, starts April 6

Wednesday 090304

Rest-Day Make-up Schedule:
6:00 AM: Instructor's Choice
7:00 AM: Instructor's Choice
8:00 AM: Instructor's Choice
12:30 PM: Instructor's Choice
6:00 PM: Deadlifts or "Helen"
6:30 PM: Deadlifts or "Barbara"
7:00 PM: Deadlifts or "Helen"
8:00 PM: Deadlifts or "Barbara"

Happy birthday, Levi and Dave A.!
Brian D. critiques Sonnon: Part 1, Part 2
Learning to jump
Remember that the pain is a gift, and men have overcome far worse
Mental fatigue affects performance (be sure to read the comments as well)
Good or useless, medical scans cost the same
Study highlights teen obesity risks

When Martone tells you to squat, you squat:

During a break from this weekend's KB cert, Court works his voodoo Z-Health magic on the birthday girl, Ms. Byers:

Tuesday 090303

Compare to 090125.

CFE-NYC tonight @ 6:30p
Location is TBD due to the snow
Check comments for updates from Brian H.

Byers gets diesel at the Black Box
Check out the photo on the affiliate blog
The wiggle in your walk
Calm aggression--yes, it's possible
10 habits to help you live to be 100
The only secret to change is diligence, perseverance, and consistency
Seaweed snackiness

Moon has flipped for kettlebells:

Photo courtesy of Keith

Don't forget we now have Workout of the Day (WOD) classes every weekday morning at 6, 7, and 8am. You officially have no more excuses to not workout with us in the morning.

Monday 090302

Compare to 090210.
Thanks to Keith for the many photos he took while also assisting at this weekend's kettlebell cert. Here's a few of those photos below. Click here for the entire (huge!) photo set.

See which Black Boxers you can spot in this photo from the kettlebell cert:

Chris O. demos the kettlebell-as-pillow option:


The barriers fell, one year, one step at a time
Fish intake and mercury
Everybody wants Michelle Obama's cocktail arms
This is our concern