Just when you thought it was safe to go back into the Box…

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
Black Box Rest Day WOD
“Tabata What?
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are kettlebell swings, the second 8 are v-ups, the third 8 intervals are ring dips, and finally, the last 8 intervals are knees to elbows. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
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):
josh @ 8am


  • Allison Bojarski

    To avoid the quiet comments section I often find on Rest Days, I’m laying out a Discussion Topic (via Plinky.com) right now:
    List 5 things to do before you die.

  • Hari
  • Davi

    1) the laundry
    2) my taxes
    3) get a better cell phone
    4) do three immediately consecutive, unspotted back tucks
    5) Eat emu

  • Kirk

    Crazy make up Rest Day… In a fit of insanity, when Jacinto asked which WOD I was going to make up from the weekend, I said “both”. It is not recommended to mess with Jacinto in such things… So, I made up both:
    First, DL/ 800m run WOD:
    Runs felt great – thanks to Brian and the CFE work. tried to maintain good form in all the runs.
    Second, Lynne (b/w 190):
    8, 22
    10, 19
    6, 18
    6, 16
    6, 15
    Not sure I recommend this approach, but it was FUN!
    Now I’m just praying that tomorrow is not heavy deadlifts…

  • Rory

    1) Deadlift 500 lbs
    2) Have kids
    3) travel to a lot more places
    4) Run a 6-minute mile
    5) Get paid well to do a job I love

  • torch

    1. write a list of 5 things I want to do before I die
    2. avoid completing said list for fear of irony

  • Josh R

    Since most of today’s articles are on foods, I’ll add the following:
    Basically it says in today’s hard economic times, people are increasing their consumption of candy. Yet the idea of sugar as a drug is incomprehensible to the general public.
    and 5 things I want to do before I die:
    1) spend and entire year skiing
    2) climb an 8,000 meter peak
    3) get into the Guinness Book of World Records
    4) get my own show on the Travel Channel
    5) buy a motorcycle

  • Zach Singer

    I think I’m with Torch on the list making thing — or it could be that I’m lazy and my ADD-riddled mind cannot handle thinking long enough to write said list…
    1. Qualify for the Games
    2. Live…really live — I guess this would form the basis of the list, so here I am, cheating, it’s my kipping pullup of list-making
    3. Not write lists

  • erik

    Wanted to get some different opinions on this. I wanted to improve on my handstand pushup. Right now I can do a pretty good job of holding the handstand and can push out about 1 of the pushups before my arms let go. Does anyone have any advise on how to improve this? I have been trying to work in some handstand practice a few times a week but anyone’s advise would be great! Guess my one goal would be to do a handstand pushup without the help of a wall.

  • Jeff

    tips for progressing
    1. work on your slow negatives
    Try to kick off the wall immediately if you feel yourself descending too quickly to control.

  • Tony T.

    I’m looking forward to CFE tonight. For those who don’t know, CrossFit Endurance is an opportunity to work on your running and endurance skills (good training for both long and short distances especially those pesky 400m runs that come up on the WODs).
    My list:
    1. Do a muscle-up.
    2. Run the Marathon Des Sables – 140-150 mile (depending on the year) race over six days in the Sahara desert.
    3. Write a cookbook.
    4. Finish reading this book on World War II which has been sitting on my bookshelf for years. The book is staring at me right now waiting for me to understand the mindset and dilemmas of Tojo, Stalin, Hitler, Churchill and FDR.
    5. Eat a Rocky Mountain Oyster.

  • torch

    I’ve heard rumors that there is a place to buy KBs in the city. Or at least places that order them for you. Anyone know details?

  • Davi

    Erik – can you balance in a handstand away from the wall?
    I am happy to help you – or anyone – with that enterprise. I am of the opinion that it is not particularly constructive to attempt to work handstand pushups away from the wall before you can balance solidly in a WELL ALIGNED handstand. You might be able to balance, but you also might reinforce some upside-down postural habits that will come back to haunt you.
    well aligned means, in my book: hands in line with the outer shoulders, fingers spread and finger pads and knuckles firmly pressing into the ground (aids with balance and, more importantly, helps to prevent too much weight from resting on the wrists), arms straight
    I recommend playing with where you place your gaze/the curve of your cervical spine —> generally, it’s much easier to balance if you look between your hands, though for some people that will induce a bigger banana effect
    tailbone long towards your feet, back body (especially lower back) full, not collapsed/banana-style
    legs straight and hugging together at the body’s midline
    if you point or flex your feet, that’s entirely up to you
    I support Jeff’s recommendation of working on the negatives. Work on them away from the wall.
    I do this and I find that the more tired I get, the harder it is to stay engaged in the core as well and I begin to flop over into a backbend instead of lowering myself slowly to a headstand with control and balance. Also, I bonk my head on the floor. That’s always a good clue that I’m not really controlling the movement. 🙂
    I enjoy playing with handstand pushup variations…
    And for those who are interested in the yogic/asana context – I am trying to learn to push up from bakasana (crow pose) into handstand (sort of like tucking up into a handstand, but your feet are not on the ground and your legs are balanced/hugging against your upper arms).
    although it is possible and, indeed, desirable to balance in handstand in a way that preserves the natural curvature of the spine, there is a point in the handstand pushup where, for most people, it has to become more of a backbend —> it’s interesting to see the variations, watching people do them…how backbendy, where the legs go, straddling, not, etc…
    TOTALLY UNRELATED, look at this:
    (astonishing power tumbler)

  • juan

    on getting hspu, I agree with Jeff. Band hspu as a sub during a wod, isn’t the best way to improve on your progression to getting your own hspu. Pike pushups are better for developing strength and then to get used to being upside down work on hand stands. That said I ve seen some pretty gnarly accidents from people doing band hspus, those are pretty cool.
    Rest Day CFE SWIM
    3x(50m FS + 100m FS + 200m FS)
    Rest the exact time it takes you to do each interval in each set.
    0:52, 2:13, 4:43
    0:57, 2:18, 4:53
    0:55, 2:10, 5:05
    43:19 including rest periods

  • Erik

    Thanks so much for all your input. Hopefully soon I will be doing actual HSPU’s during the WODS instead of just the pike ones. And I would very much like to avoid as many gnarly accidents as humanly possible.

  • To anyone who’s been thinking about joining the CFE crew (or, perhaps more appropriately, anyone who HASN’T), I would like to offer my gratitude, zeal, and all around (re)commendation that you join the action.
    Brian’s a great coach. Encouraging, observant, clear, and didn’t leave me to slog through the workout alone after I tanked early. Must. learn. pacing.
    Thank you also to my inspiring cohorts Grace, Tony, Jim, and Rikke.
    I’m psyched for the next one!