but we never rest at the Black Box!

UPCOMING ELEMENTS WORKSHOPS:
In Manhattan
Elements #57, 58, and 59 are all SOLD OUT!
#60 Tue/Thur @ 8:30pm, starts June 16 (3 slots left!)
#61 Mon/Wed @ 8:30pm, starts June 22
#62 Tue/Thur @ 7am, starts June 23
#63 Mon/Wed @ 7:30pm, starts June 29 (5 slots left)
In Brooklyn
#9 Wed/Mon @ 7pm, starts June 17

Sunday 090531

TODAY'S SCHEDULE:
10am free beginners' class
11am 7 x 1 Thrusters or 30 Muscle-Ups
noon Black Box WOD
1pm "Karen"

BLACK BOX REST DAY WOD:
5 rounds for time of:
5 Power Snatches @ 135# (scale as needed, talk to coach)
10 Box Jumps 24" box
15 burpees

Happy birthday, Emil!

"The 196 prisoners will cycle in a pack and breakaway sprints will not be allowed."--The all-prisoner Tour de France
Real food can be cheaper than junk food
What's so exciting about a 2k row?
At ease
Plateaus and what to do about them
Bar path
Balance

Martin (left) and Joe S. doing their sit-ups during "Barbara":

The truth about strength: it's about what you can do, not what you look like. Come on down to the Black Box and get strong(er).

Saturday 090530 (68) (44)

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Compare to 090201.

Following a healthy lifestyle is on the decline in the U.S.
Be nice, your wrists work hard
Why we're storing billions of seeds: Jonathan Drori on TED.com
Move over kombucha, there's a new fermented beverage in town
Look good in YOUR body
Cavemen didn't have alarm clocks...

SIGN UP NOW FOR NEW CFNYC SEMINARS IN JUNE!
Z-Health Seminar with Court Wing (Saturday, June 13th)
CFE Running Seminar (Saturday, June 20th)
Olympic Weightlifting Seminar with Brian DeGennaro (Saturday June 27th)

UPCOMING ELEMENTS WORKSHOPS:
In Manhattan
#57 Mon/Wed @ 8:30pm, starts June 1 (just 1 slot left!) SOLD OUT!
#58 Tue/Thur @ 7am, starts June 2 SOLD OUT!
#59 Mon/Wed @ 7:30pm, starts June 8 (3 slots left just 2 slots left!)
#60 Tue/Thur @ 8:30pm, starts June 16 (3 slots left!)
#61 Mon/Wed @ 8:30pm, starts June 22
#62 Tue/Thur @ 7am, starts June 23
#63 Mon/Wed @ 7:30pm, starts June 29 (5 slots left)
In Brooklyn
#9 Wed/Mon @ 7pm, starts June 17

Friday 090529 (68) (43)

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 090412.

Learning the gymnastic kip (CF Journal, subscription required)
Your inner dialogue makes a big difference
Cause or symptom?
Preserving time in a bottle (or jar)
Size really does matter
In search of the perfect warmup
Top 10 brain books
"Folks, it is simply impossible to PR all the time."
More on the NE Qualifiers, this time from Jon Gilson
25 and over (via)

Happy birthday, Hari!

CrossFit lego land (photo courtesy of CrossFit Unlimited):

SIGN UP NOW FOR NEW CFNYC SEMINARS IN JUNE!
Z-Health Seminar with Court Wing (Saturday, June 13th)
CFE Running Seminar (Saturday, June 20th)
Olympic Weightlifting Seminar with Brian DeGennaro (Saturday June 27th)

UPCOMING ELEMENTS WORKSHOPS:
In Manhattan
#57 Mon/Wed @ 8:30pm, starts June 1 (just 1 slot left!) SOLD OUT!
#58 Tue/Thur @ 7am, starts June 2 SOLD OUT!
#59 Mon/Wed @ 7:30pm, starts June 8 (3 slots left)
#60 Tue/Thur @ 8:30pm, starts June 16 (3 slots left!)
NEW! #61 Mon/Wed @ 8:30pm, starts June 22
NEW! #62 Tue/Thur @ 7am, starts June 23
JUST ADDED! #63 Mon/Wed @ 7:30pm, starts June 29
In Brooklyn
NEW! #9 Wed/Mon @ 7pm, starts June 17

Thursday 090528 (68) (42)

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090128.

Before CrossFit...was your workout wasting your time?
Hill Country's rib-eating contest!
"Like Paris Hilton, only shirtless, sweaty and picking up heavy sh*t"--Byers on judging the NEQualifiers
Tyler Durden on the NEQs
CrossFit for swimmers
The farm with a view of Manhattan
Escape from cubicle nation

Adam L. bows down before the greatness that is "Barbara." Or perhaps he is just resting between push-up reps...

ELEMENTS WORKSHOPS are going fast:
In Manhattan
#57 Mon/Wed @ 8:30pm, starts June 1 (2 slots left just 1 slot left!)
#58 Tue/Thur @ 7am SOLD OUT!
#59 Mon/Wed @ 7:30pm, starts June 8 (3 slots left)
#60 Tue/Thur @ 8:30pm, starts June 16 (5 slots left 4 slots left 3 slots left!)
NEW! #61 Mon/Wed @ 8:30pm, starts June 22
NEW! #62 Tue/Thur @ 7am, starts June 23
In Brooklyn
NEW! #9 Wed/Mon @ 7pm, starts June 17

SIGN UP NOW FOR NEW CFNYC SEMINARS IN JUNE!
Z-Health Seminar with Court Wing (Saturday, June 13th)
CFE Running Seminar (Saturday, June 20th)
Olympic Weightlifting Seminar with Brian DeGennaro (Saturday June 27th)

Wednesday 090527

Black Box Rest Day WOD:
Northwest Qualifier WOD
5 rounds for time:

3 muscles-ups MEN / 2 muscles-ups WOMEN
30 wall ball: 20 lb medicine ball MEN / 14 lb medicine ball WOMEN
6 sumo deadlift high-pull: 60kg MEN / 40kg WOMEN

There is a 20-minute time limit.

SCHEDULE:
6, 7, 8am; 12:30pm: Instructors' Choice
6:45am CFE WOD (meets at Black Box)
5:30pm No WOD Class (Rest Day)
6pm Black Box WOD
6:30pm CrossFit Total
7pm Black Box WOD
8pm "Barbara"

Jacinto on what it was like to compete at the Northeast Qualifiers this past weekend and come in first place amongst 69-year-olds:

Jacinto Bonilla from CrossFit NYC on Vimeo.

Fitness misconceptions for women
Well-rounded
Feast and fast: the dichotomy of insulin and human growth hormone
The pharmaceutical downfall of the greatest quarterback who never was (via)
Business cards printed on meat
Meeting, then eating, the goat
The benefits of distraction and overstimulation

ELEMENTS WORKSHOPS UPDATE:
In Manhattan
#56 Tue/Thur @ 8:30pm, starts tonight (2 slots leftONLY 1 SPOT LEFT!)
#57 Mon/Wed @ 8:30pm, starts June 1 (4 slots left3 slots left!)
#58 Tue/Thur @ 7am, starts June 2 (just 1 slot left!)
#59 Mon/Wed @ 7:30pm, starts June 8 (4 slots left)
#60 Tue/Thur @ 8:30pm, starts June 16 (5 slots left)
In Brooklyn
#8 Wed/Mon @ 7pm, starts tomorrow (just 1 slot left!)SOLD OUT!
NEW! #9 Wed/Mon @ 7pm, starts June 17

Tuesday 090526 (68) (41)

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Compare to 090303.

CFE tonight 6:30pm meet @ Columbus Circle near the news paper/snack stand on the west side of the entrance & Wednesday morning 6:45am @ the Black Box.

Jump!
Compounding
The real truth about "healthy whole grains"
Want more fruit? Get out the blender!
What are the odds? Randomness, happiness, etc.

Lunchtime WOD class action:

As is always the case when CFHQ calls for a 5K run, we encourage you to run it outdoors on your own if you are so inclined OR come down to the Box and see what your coach has cooked up for you. (Today's classes are at 11am and 12:30pm only.) The choice is yours.

Monday 090525

Run 5 K

Post time to comments.

Compare to 090408.

Happy Birthday to Michael I.!

Those who make us say "Oh!"
Define America
Honor wounded warriors with this Memorial Day motto: Focus on what you CAN do
When senses intersect: synesthesia and creativity
Picture show: you are what you eat
What's a flu like you doing in a host like this?
How to lock up your bike so it doesn't get stolen (video)
Visualization in sports

Keith judges, Zach lifts. Photo courtesy of Keith.

NOTE! Today is a regularly scheduled day at the gym (10am beginners; 11am, noon, 1pm WOD classes). Tomorrow, Monday, May 25th (Memorial Day) there will only be 2 WOD classes: 11am and 12:30pm (beyond that the gym will be closed on Monday).

Sunday 090524

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 090410.

The Mic'd Instructor: The Back Squat
Is consumer choice enough?
The perils of overtraining
Pastured eggs--taste better, ARE better
How fast do we rot?

Juan has been doing a great job of getting (and quickly posting) photos of Day 1 of the Northeast Qualifiers. Thanks, Juan! Enjoy some highlights below, see the full set here on his Flickr page.

Vadim pushes Zach to go harder on the 2K row:

Lisa of Spartan Performance, Jenn of I3E CrossFit, and Jeff:

Dammit (former Black Boxer, current owner of Pioneer Valley CF) pushes Robzilla (another former Black Boxer) to row harder:

Judge Judy's got nothing on Judge Juan:

Jacinto's cheering section:

The man, the myth, the legend himself--JACINTO!

NOTE! Today and Sunday are regularly scheduled days at the gym (10am beginners; 11am, noon, 1pm WOD classes). Monday, May 25th (Memorial Day) there will be 2 WOD classes: 11am and 12:30pm.

ELEMENTS WORKSHOPS are going fast (don't say I didn't warn you):
In Manhattan
#56 Tue/Thur @ 8:30pm, starts May 26 (2 slots left)
#57 Mon/Wed @ 8:30pm, starts June 1 (4 slots left)
#58 Tue/Thur @ 7am, starts June 2 (just 1 slot left!)
#59 Mon/Wed @ 7:30pm, starts June 8 (4 slots left)
#60 Tue/Thur @ 8:30pm, starts June 16 (5 slots left)
In Brooklyn
#8 Wed/Mon @ 7pm, starts May 27 (just 1 slot left!)

Saturday 090523

Black Box Rest Day WOD:
3 rounds for time of the following:
50 double unders
7 cleans, 135#
15 ring pushups

TODAY'S SCHEDULE:
10am: Free Beginners' Class
11am: Black Box WOD or "Michael"
noon: "Twins" or "Michael" or Runs & Squats
1pm: Black Box WOD or "Twins"

Eating your lungs out while getting leaner
Pushing to the limit
Just because you live in the city doesn't mean you can't get your garden on (via)
Are injuries gifts?
Exercise: Do we really need more incentive?

Happy birthday to Max, who is both a member of CFNYC and recently Level 1 certed. He's been getting his feet wet with coaching out at CFBK and here he puts his crossfit strength to good use:

ELEMENTS WORKSHOPS UPDATE:
In Manhattan
#56 Tue/Thur @ 8:30pm, starts May 26
#57 Mon/Wed @ 8:30pm, starts June 1
#58 Tue/Thur @ 7am, starts June 2
#59 Mon/Wed @ 7:30pm, starts June 8
#60 Tue/Thur @ 8:30pm, starts June 16
In Brooklyn
#8 Wed/Mon @ 7pm, starts May 27

Let's all give our best wishes to Zach and Jacinto, who are competing at the Northeast Qualifiers this weekend. Show 'em how it's done, guys!

Zach's all smiles:

Jacinto stretches at Central Park (photo courtesy of Keith):

Friday 090522

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 090424.

The 80/20 principle
Do you let someone tell you you can't have your dream?
If you're here, you probably already know this, but: Ditch the crunches
A quick fix for the shoulder press
Don't be afraid to speak up. Your coach is not a mind reader.
Woman finally "bulks up" from weight training
Weight training increases resting energy expenditure in older women

ELEMENTS WORKSHOPS UPDATE:
In Manhattan
#56 Tue/Thur @ 8:30pm, starts May 26
#57 Mon/Wed @ 8:30pm, starts June 1
#58 Tue/Thur @ 7am, starts June 2
#59 Mon/Wed @ 7:30pm, starts June 8
NEW! #60 Tue/Thur @ 8:30pm, starts June 16
In Brooklyn
#8 Wed/Mon @ 7pm, starts May 27

Thursday 090521

"Twins"

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

Post time to comments.

Happy birthday, Audrey!

We're famous!
Fleet Week!
How would YOU describe CrossFit?
A more in-depth look at the mental aspect of CF training
Animal, vegetable, miracle
Fat of the land: adventures of a 21st century forager
Why positive thinking is overrated
Quack cures live on by failing

Our members may be dedicated to their CrossFit training, but they also find the time to do other stuff:

O.T. ran and biked a duathlon recently, and was kind enough to wear one of our shirts while doing so:

Brynith hiked up a mountain just so she could take a picture wearing one of our CFBK t-shirts:

ELEMENTS WORKSHOPS UPDATE:
In Manhattan
#56 Tue/Thur @ 8:30pm, starts May 26
#57 Wed/Mon @ 8:30pm, starts May 27
#58 Tue/Thur @ 7am, starts June 2
#59 Mon/Wed @ 7:30pm, starts June 8
NEW! #60 Tue/Thur @ 8:30pm, starts June 16
In Brooklyn
#8 Wed/Mon @ 7pm, starts May 27

Not ready yet to commit to Elements? Try a free beginners' class first, then!

Wednesday 090520 (68) (36)

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to 081107.

Lies in the gym
What is functional fitness?
Josh on the awesomeness of our gym and its members
Why tacos don't have to be a cheat meal
Out of hand
Wisconsin-based underground food collective visits NYC to host spring feasts
How to make perfect poached eggs
What's your quick fix?

Recent Elements grad Lisa shows that you can do push-ups and smile for the camera at the same time:

Craig C. just finished Elements and did his first Workout of the Day class on Monday, May 18th. Let him convince you that your body can do more than your brain is telling you you can:

new elements grad, Craig C. from CrossFit NYC on Vimeo.

Now that you're all psyched up by Craig's words of wisdom, check out and sign up for the latest Elements Workshop that fits your schedule:
In Manhattan
#56 Tue/Thur @ 8:30pm, starts May 26
#57 Wed/Mon @ 8:30pm, starts May 27
#58 Tue/Thur @ 7am, starts June 2
NEW! #59 Mon/Wed @ 7:30pm, starts June 8
In Brooklyn
#8 Wed/Mon @ 7pm, starts May 27

Tuesday 090519

Black Box Rest Day WOD:
Kipping, ring dip, and muscle up progressions. Individualized instruction on whichever of the three movements each student needs the most work on. Warm-up and finisher WOD at the discretion of instructor.

TODAY'S SCHEDULE:
6, 7, 8am; 12:30pm: Instructor's Choice
6pm: Black Box WOD or "Diane"
6:30pm: Lunges / Box Jumps / Weighted Pull-ups or Rows / Bench Presses
7pm: Black Box WOD or "Diane"
8pm: Lunges / Box Jumps / Weighted Pull-ups or Rows / Bench Presses

49 reasons to be vegetarian--a rebuttal
Simple summer strawberry smoothies
Achieving optimal health with paleo eating
You don't have to be big to be strong
To screen or nourish / Sun protection with real food
Which body is best for health and performance?

It's those last 8 pounds that make it tough

UPCOMING ELEMENTS WORKSHOPS!
In Manhattan
#56 Tue/Thur @ 8:30pm, starts May 26
#57 Wed/Mon @ 8:30pm, starts May 27
#58 Tue/Thur @ 7am, starts June 2
NEW! #59 Mon/Wed @ 7:30pm, starts June 8
In Brooklyn
#8 Wed/Mon @ 7pm, starts May 27

Monday 090518 (68) (35)

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Post time to comments.

Compare to 060722.

Congratulations to our very own Keith Zeier on his completion of the 100-mile race he ran for the Special Operations Warrior Foundation. He raised over $46,000 and it's not too late to donate! (If you donate, please post to comments below.)

Rituals of renewal
Striking a pose for girth
Homemade dip belt
"We have not spent the last 65 million or so years finely honing our physiology to watch Oprah."
Why your bartender hates you
Superfruits: worth the extra cost?
"Unless a person knows how to give order to his or her thoughts, attention will be attracted to whatever is most problematic at the moment"

Kevin P. on acting vs. CrossFit (with input from Tripp, Adam L., Juan [off-camera], and yours truly):

Sunday 090517 (68) (34)

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Post time to comments.

No food for thought: the way of the warrior
Cheerios: Cereal or cholesterol drug?
What makes us happy?
Crystallized cottonseed oil--AKA "Crisco"

Friday night's Rest Day Dinner was a blast. Here's a few shots from the evening:

Elizabeth gives the camera a smile:

Jeff, Ashleigh, and Mike K.:

Nothing comes between Josh R. and his Lululemons:

Saturday 090516 (68) (33)

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 080307.

Happy birthday, Gavin!

Chill...
Don't try this at home

Push-up dot drills
Self-dominance

upside down Elizabeth from CrossFit NYC on Vimeo.

But we never rest at The Black Box, so come on down to get your WOD on!

Friday 090515

Black Box Rest Day WOD:

5 rounds for time of the following:
5 KB Single Leg Deadlifts (L & R)
10 KB Overhead Squats (L & R)
15 Knees to Elbows

TODAY'S SCHEDULE:
6, 7, 8am; 12:30pm: Instructor's choice
6pm Power Cleans or GHD Situps and Back extensions
6:30pm Black Box WOD
7pm "Cindy" or GHD Situps and Back Extensions
8pm Black Box WOD

Happy birthday to Rickke, who is the first of many of our lunchtime attendees yesterday who decided to play around with box jumps. When we say "jump!" you say, "how high?"

Jacinto shows the young bucks how it's done, with no warm-up and in jeans no less:

Don't be baby!
Foraging: getting the lay of the land
How David beats Goliath
The dangers of imbalances, and how to fix them
The rule of 112
Lower back savers
Sugar: from sweet to sickening
Has overweight become the new normal?

And as a lagniappe, Paleo and beer: Juan eats what he wants:

Thursday 090514 (68) (32)

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Compare to 090331.

Tripp, one of our FDNY guys, talks about why he believes Crossfit programming is best for fire/mil/LEO people and also explains "paleo for dummies":

Tripp Interview from CrossFit NYC on Vimeo.

A "Churchill" gene for creative drinking?
Shake Shack UWS has bacon-brittle "concretes" (just this week)
Vitamin supplements may cut benefits of exercise
Strike a POSE
"Don't!": The secret of self control
Some definite "don't"s when it comes to moving heavy sh*t
When things go wrong
Standards

Get your ELEMENTS right here!
In Manhattan
#55 M/W/F @ 7:30pm, starts May 18 (2 slots left!)SOLD OUT!
#56 Tue/Thur @ 8:30pm, starts May 26 (5 slots left)
#57 Wed/Mon @ 8:30pm, starts May 27
#58 Tue/Thur @ 7am, starts June 2 (4 slots left)
NEW! #59 Mon/Wed @ 7:30pm, starts June 8
In Brooklyn
#8 Wed/Mon @ 7pm, starts May 27

Wednesday 090513 (68) (31)

"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 090209.

Jon Gilson on starting over
Paleo on a budget
Dutch on strength of mind
Healing through exercise
Seven rules for enjoying great steak
French Chefs "Invent" Food-free Cooking
New and improved "Mark's Daily Apple"!
"Do I know you?" and other impossible questions

Joe S. power cleans 225# and makes it look easy:

LATEST ELEMENTS WORKSHOPS!
In Manhattan
#55 M/W/F @ 7:30pm, starts May 18 (3 slots left 2 slots only!)
#56 Tue/Thur @ 8:30pm, starts May 26 (5 slots left)
#57 Wed/Mon @ 8:30pm, starts May 27
#58 Tue/Thur @ 7am, starts June 2 (4 slots left)
JUST ADDED! #59 Mon/Wed @ 7:30pm, starts June 8
In Brooklyn
#8 Wed/Mon @ 7pm, starts May 27

Tuesday 090512 (68) (30)

Power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

CFE this week:
Tonight, 6:30pm @ Columbus Circle, Central Park
Wednesday 6:45am @ Black Box Manhattan
Saturday 10am @ Black Box Brooklyn
Sunday 3pm @ Black Box Brooklyn

Didn't you know, CrossFit is for picking up boys! (Tripp is the lucky boy in the middle. Clockwise from top right: me, Elizabeth, Jess R., Avery, Davi. Photo inspired by this.)

Her "killer" abs saved her life
Perhaps part of the French Paradox can be attributed to the French love of sleep?
Homemade paprika: because I can
Lamb under pressure
Get the spring goodies while they last at your local farmers' market
Artisan scrapple?!
What are your crossfit superstitions?

Sad face as a function of intensity

LATEST ELEMENTS WORKSHOPS!
In Manhattan
#53 M/W/F @ 8:30pm STARTS TONIGHT! (just 1 slot left!!)
#54 Tue/Thur @ 7am is SOLD OUT!
#55 M/W/F @ 7:30pm, starts May 18
#56 Tue/Thur @ 8:30pm, starts May 26
#57 Wed/Mon @ 8:30pm, starts May 27
#58 Tue/Thur @ 7am, starts June 2
In Brooklyn
#7 M/W/F @ 7pm, STARTS TONIGHT! (still has availability)
#8 Wed/Mon @ 7pm, starts May 27

REST DAY POST BY HARI SINGH

Effective Monday, May 18th, we will add a 5:30 PM WOD class on those weeknights that meet the following three criteria: (1) not an official Rest Day; (2) Official WOD does not only involve running; (3) not a Friday. The objective is to reduce class size during the busiest of the 6:00 PM classes. This is not an issue on Rest Days, runs-only days, or Fridays, so we will not have 5:30pm classes on those days. If you show up at 5:30pm on one of the days that does not meet criteria above, you will be free to warm up until the 6pm class begins.

Effective Friday, May 22nd (start of the Memorial Day weekend) we are eliminating the 6:30pm WOD class on Friday. Friday evening attendance is by far the lowest of the week. If you show at 6:30 PM on a Friday after May 22nd, you will be free to warm up until the 7pm WOD class begins.

Memorial Day Weekend Schedule:

• Friday, May 22: No 6:30pm or 8pm WODs
• Saturday, May 23: Normal Schedule
• Sunday, May 24: Normal Schedule
• Monday, May 25: Four WOD Classes: 11:00 AM, 12:30 PM, 6:00 PM, 7:00 PM

Upcoming One-Day Seminars, "Z-Health," and Private Training
Our first CFE Seminar sold out within days. We will be running others in the weeks to come. Brian D. is home for the summer and will soon be helping us run one-day Olympic lifting seminars. (We're hoping to get Adam involved as well.) Court expects to be running kettlebell and Z-Health seminars in the near future. (Details all to follow.)

Those of you who spend a fair amount of time dealing with range-of-motion issues really ought to consider booking some time with Court, our resident Z-Health genius. Everyone I know who has worked with him has been truly amazed by the results. Court is to rehab what CrossFit is to elliptical trainers.

Please remember that most of our coaches are available for private training.

You Never Forget Your First
"Grace" was my first WOD (June 24, 2006). That first day, I had no idea what I was doing. This was before Elements, when new members were just thrown in. Josh set me up with 55 lbs. It took me 7 1/2 minutes. New people tend to beat themselves up and shy away from posting; you should not. The only thing you should do is promise yourself that you will stick with it and get better. That's what I did. This past Friday, I did "Grace" with 115 lbs in 6 minutes, 50 seconds.

"Grace" is a perfect WOD for measuring the change in power (= Force x Distance / Time). Force is the weight of the bar. Distance is the distance from the ground to overhead (which for those of us not still growing is pretty much a constant that cancels out). Time is time (convert to seconds.) The increase in my power output is:

This means that for this WOD, I'm producing 229% the power output of three years ago.

To give you some additional perspective, Brett's time (2:29 as prescribed--i.e., 135-pound barbell) implies a power output 323% of my current level and 741% of my initial level! (Actually a little bit more, since Brett is taller.)

On The Folly of Rewarding "A" While Hoping For "B".

Monday 090511

REST DAY BLACK BOX WOD:
Snatch progressions (40 minutes). Intensive positioning and corrections, including limited group evaluations. Emphasis on form over load. Warm-up and finisher to be determined by instructor.

REST DAY SCHEDULE:
6, 7, 8am: Instructor's choice
12:30pm: Instructor's choice
6pm 5 x 5 Back Squats
6:30pm Black Box WOD
7pm Black Box WOD
8pm "Grace"

Just another lunchtime WOD at the Black Box:

What's really in a lot of "healthy" foods (via)
Drug Giant Merck Accused of Creating Fake Medical Journal to Publish Favorable Drug Studies (via)
Get the most from your farmers' market
Modern Diet-Health Epidemiology: a Self-Fulfilling Prophecy? Part I, Part II
Swine flu: no one's talking about building natural immunity

Sunday 090510 (68) (29)

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 090203.

ThrusterHitler
Barefoot runners shaping the shoe industry
When amputee athletes compete against able-bodied athletes, they're called courageous. But when they nearly win, they are accused of cheating
More bad-ass-crossfit-chick action from the NorCal qualifiers
What are we providing if not coaching?

Even bloggers can back squat. (That's me doing a 1-rep max back at Black Box 1.0)

Saturday 090509 (68) (28)

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to 090326.

Please note that the CFE Seminar will be going on at the Black Box as well today.

Learn it, don't burn it: NYC food classes this week
Listen with both ears or go home!
A guru who's earned his stripes

Friday 090508 (68) (27)

"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 080918.

Fatigue is in the mind, but we know that already
Vibrams: the barefoot alternative
Double Dutch: MEBB vs. CFSB / Athletic vs. fit
Youtube action: Controller Gone Bad / Pool Party Trick / The world's dumbest sport
The fervor of the vegan / Daddy eats dead cows
The science of concentration
How your Doritos "flavor dust" is made
Badass CrossFit chicks: Candace Hamilton, Jocelyn Forest

The ladies get it DONE:

Thursday 090507

Black Box Rest Day WOD:

"Frelen"

400m run*
21 thrusters with 45# dumbbells
21 pullups
400m run
15 thrusters
15 pullups
400m run
9 thrusters
9 pullups

Post time to comments.

*In case of heavy rain (which may occur throughout the day), a "Viking Frelen" that substitutes 500m rows for the 400m runs may be done instead.

REST DAY MAKE-UP SCHEDULE:
6, 7, 8am, 12:30pm: Instructor's Choice
6pm "Frelen" or Pull-Up WOD
6:30pm Front Squats or Push Jerks
7pm "Frelen" or Pull-Up WOD
8pm Front Squats or Push Jerks

Happy birthdays Craig and Ben!

Jeffrey proves that if you get angry enough at the rings, your ring dips will get easier:

The Pull: How to break the habit of breaking the arms too soon
Wearable patch will count calories burned and consumed
Are these three words ruining your life?
"Free" bread and behavioral economics
If you're gonna eat the bread, make it the good stuff: Spain's Pa amb Tomaquet
Swine-flu hysteria / Avoiding swine flu

MORE ELEMENTS WORKSHOPS THAN YOU CAN SHAKE A STICK AT:
In Manhattan:
#53 M/W/F @ 8:30pm, starts May 11th
#54 Tue/Thur @ 7am, starts May 12th (just 1 slot left!)
NEW! #55 M/W/F @ 7:30pm, starts May 18th
NEW! #56 Tue/Thur @ 8:30pm, starts May 26th
In Brooklyn:
#7 M/W/F @ 7pm starts May 11th

Wednesday 090506 (68) (26)

Push Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090225.

Joe R. shows that SDLHP who's boss:

Some not-so-random thoughts
Brian D. would like to talk to you about your level of commitment
"Of course you're a competitive lifter. You compete against the planet's vehement magnetism."
Learn to tell the difference between muscle fatigue and muscle strain
Real sugar vs. artificial sweeteners--the eternal debate continues
Your bones float. No, really, they do.
Stumbling blocks on the path of righteousness
Families' pain is fresh, at now familiar transfer of war dead

Tuesday 090505 (68) (25)

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

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Compare to 090319.

CFE tonight! 6:15pm meet at Columbus Circle entrance to Central Park

Hair in your eyes is no protection from the pain that is ring dips. Post the name of this crossfitter to comments:

Happy birthdays to Justin W. and Paul R.!

Our very own Coach Justin guest-blogs over at Byers Gets Diesel
"The idea that you can make maximal progress without a plan in any pursuit, whether it's athletics, business, or space travel, is absurd."
Where to find serious tacos for Cinco de Mayo / EATCLUB: Super Taco
How to grow greatness (via) -- plus a chapter excerpt of the book
The superiority of sprouted grains
Looking for volunteer writers for food magazine
"The breath doesn't belong to Buddhism or Christianity or anyone at all. It's common property that anyone can meditate on."

NEW & UPCOMING ELEMENTS WORKSHOPS
In Manhattan:
#51 M/W/F @ 7:30pm, starts TONIGHT! (just 1 slot left)
#52 Tue/Thur @ 8:30pm, starts tomorrow night, May 5th (just a couple slots left)
#53 M/W/F @ 8:30pm, starts May 11th
#54 Tue/Thur @ 7am, starts May 12th
NEW! #55 M/W/F @ 7:30pm, starts May 18th
NEW! #56 Tue/Thur @ 8:30pm, starts May 26th
In Brooklyn:
#7 M/W/F @ 7pm starts May 11th

CFE Running Seminar this Saturday, May 9th is SOLD OUT! (For the waiting list, email me at allisonATcrossfitnycDOTcom.)

Monday 090504 (68) (24)

Front squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 090325.

CAPTION CONTEST: What is recent Elements grad Ashleigh thinking post-WOD? (Thanks, Dan D., for taking the photo.)

"Your mind is evolved for survival not truth"--logical fallacies and exercise (video)
How to stop making bullsh*t excuses
Transitioning from the 1st pull to the 2nd pull
Because you like it dirty. Real dirty.
How much ya bench? (via)
Ode to the egg
Coach Glassman on the benchmark workouts (free download from CF Journal)

Sunday 090503

Rest Day on the main site but we've got plenty going on, as we always do on Rest Days.

Black Box Rest Day WOD:
Three rounds, 21-15- and 9 reps, for time of:
135# overhead squat (95# for women)
burpee pull-ups

Post time to comments.

TODAY'S SCHEDULE:
10am Free Beginners' Class
11am Black Box WOD or "Elizabeth"
noon Black Box WOD or "Hansen"
1pm "Elizabeth" or "Tabata Something Else"

Kristen ("KJ" here in comments) shows us what a good lunge looks like--torso vertical, 90-degree angles on the legs, and full ROM where knee "kisses" the ground at the bottom of the movement:

Can people distinguish pâté from dog food?
Breathing during weight training
Sugar stacks: how much sugar is in that?!?
Brewed in Brooklyn

NEW & UPCOMING ELEMENTS WORKSHOPS
In Manhattan:
#51 M/W/F @ 7:30pm, starts May 4th
#52 Tue/Thur @ 8:30pm, starts May 5th
#53 M/W/F @ 8:30pm, starts May 11th
#54 Tue/Thur @ 7am, May 12th
NEW! #55 M/W/F @ 7:30pm, starts May 18th
NEW! #56 Tue/Thur @ 8:30pm, starts May 26th
In Brooklyn:
#7 M/W/F @ 7pm starts May 11th

JUST 5 SLOTS LEFT for our CFE Running Seminar on Saturday, May 9th! SIGN UP NOW!

Saturday 090502 (68) (23)

"Hansen"

Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

Post time to comments.

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

An option for after today's WOD?
Whiskey-aged beers
BABKA!!!
The king of Parma hams
Is cheese unhealthy?
Advanced sausage-making tips
The universal symbol of CrossFit

NEW & UPCOMING ELEMENTS WORKSHOPS
In Manhattan:
#51 M/W/F @ 7:30pm, starts May 4th
#52 Tue/Thur @ 8:30pm, starts May 5th
#53 M/W/F @ 8:30pm, starts May 11th
#54 Tue/Thur @ 7am, May 12th
NEW! #55 M/W/F @ 7:30pm, starts May 18th
NEW! #56 Tue/Thur @ 8:30pm, starts May 26th
In Brooklyn:
#7 M/W/F @ 7pm starts May 11th

JUST 9 SLOTS LEFT for our CFE Running Seminar on Saturday, May 9th! SIGN UP NOW!

Friday 090501

"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 081130.

Science is hot: fat-loss edition
Sleeping to fuel the immune system (via)
"Dear Bench Press" (via)
The underground world of "neuroenhancing" drugs
Are you a lark, owl, or hummingbird?
A little tough love on the nutrition front
Why the f--- are they always trying to make the Baseball like Football?

Four of our guys do track racing. Here they are at the Velodrome in Queens at one of the first races of the season. From left: Darren, Luke S., Alex F., Deverell. Deverell blogged about it here. Photo courtesy of Luke. Luke has more shots from the race here.