Rest Days are about Learning (and/or Make-ups)

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.

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


  • george

    congratulations Keith.
    Donated and posted on twitter – hopefully i can spread the word a little further.
    sorry i was late on this.

  • jim

    anybody other than brian h. and i running the wall st 5k?

  • Davi

    Hey hey!
    Does anyone have friends on the North Shore of LI or in Mystic, CT? I am biking to Providence and I need to sleep somewhere between here and there. Or, barring the generosity of a stranger, any suggestions of inexpensive accommodations? I don’t want to bring camping gear.
    I found my nosering!

  • Kirk

    Excellent 7 AM group this morning!
    Torch led the festivities with a nice KB skill work/ warm up focusing on prepping for the Dead Lift as most everyone wanted to make up Dianne. Some fun single left KB DLs and some work on proper back postion.
    Dianne as Rx’d:
    Some more KB skill work as a follow on: Turkish Getups and Windmills. Fun, fun, fun!

  • Rickke

    Made up Diane:
    Subbed 155# deadlift
    1 ab mat for HSPU
    I went too light on the deadlifts. I’ll try 185# next time. HSPUs slowed me down a lot.

  • Mike

    I’m running the wall st 5k. Lets see if I can put some of this new POSE knowledge into practice

  • Is there going to be a CFE in the park tonight? or cancelled due to the wall street 5k?

  • Rory

    Eddie ‚Äì I’m pretty sure that CFE tonight is cancelled due to the Wall St run. I haven’t heard about tomorrow morning though.

  • juan

    rest day run
    1.5 mile

  • Lt Gabe

    Why, I did this today I can’t tell you. But I am hurting something fierce.
    5 rounds
    1 – 365# DL
    3 – MUs
    3 – 155# Hang Power Cleans
    3 – 155# OHS
    3 – 155# PJs

  • sara

    4 rounds:
    100 ft lunges with 25lb dumbbells
    30 20″ box jumps
    20 pullups w/ 10lb vest
    This sucked

  • Sara

    Ps, thanks to jeff and court for pushing me through this today!

  • JoeR
  • kj

    Made a weak attempt at making up Diane. 8:24 with 95lbs and handstand pushups from the bench.

  • Steve-O

    Made up the Row/BW Bench:
    27:40 w/ 150lbs
    Body Weight somewhere around there.
    Rowing sucks because we don’t do it enough, I’ll probably start rowing 500m per day from now on.

  • Brett_nyc

    15 min and change.
    DL unbroken, hspu slow singles after 21’s. Goat wod.

  • Davi

    By kj on May 19, 2009 6:26 PM
    Made a weak attempt at making up Diane. 8:24 with 95lbs and handstand pushups from the bench.
    Nonsense! I saw you, KJ, and I’d call what I saw a strong effort.

  • Mike

    Wall st run today
    24:54 for 3 miles – slow time, but it was really crowded and I couldn’t keep a constant pace at all. Tried to keep POSE form going as much as possible too.

  • kj

    🙂 Why thank you, Davi! Whatever strength I mustered was all from the shoes.

  • Jeffrey B.

    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
    Did this one RX+, 35# for lunges. Time = 24:05.

  • Hari

    Weighted Lunges / Box Jumps / Weighted Pullups
    (68,54), (27,21)