NEXT CFNYC SEMINARS:
Olympic Weightlifting Seminar #2 (Saturday, July 11th)
NEW! Olympic Weightlifting Seminar #3 (Saturday, July 25th)

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
NEW! #10 Mon/Wed @ 7pm, starts July 20
In Manhattan
Elements #64 is SOLD OUT
#65 Mon/Wed @ 8:30pm, starts July 13 (2 slots left)
#66 Tue/Thur @ 7am, starts July 14 (4 slots left)
#67 Mon/Wed @ 7:30pm, starts July 20 (5 slots left)
#68 Tue/Thur @ 8:30pm, starts July 28

Tuesday 090630 (68) (68)

Compare to 081223.

Becoming an expert, part 1; part 2
The fingerprint
Get primitive
A cautionary tale of mucus fore and aft
Conditioned "hunger"?
Trend and tradition meet at a Queens farm

Team Push-Up! Post names of participants in this photo to comments:

Sophie and the late, great Billy Mays at the recent Big Apple BBQ. RIP, Billy.

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#9 Mon/Wed @ 7pm, starts June 29 (2 slots left)
In Manhattan
Elements # 63, & 64 are SOLD OUT
#65 Mon/Wed @ 8:30pm, starts July 13 (2 slots left)
#66 Tue/Thur @ 7am, starts July 14 (4 slots left)
#67 Mon/Wed @ 7:30pm, starts July 20 (5 slots left)
#68 Tue/Thur @ 8:30pm, starts July 28

NEXT CFNYC SEMINAR:
Olympic Weightlifting Seminar #2 (Saturday, July 11th)

Monday 090629 (68) (66)

Compare to 090524.

We're famous!
Are you self-conscious when you work out?
CrossFit for your brain
Presentation
Beer Wars, the movie
Diet, nutrition, and health with regards to chronic inflammation

New member Lenny (on the left) hits the ring for an MMA fight.

Sunday 090628

Post scores to comments.

TODAY'S SCHEDULE of MAKE-UPS:
There is no longer a 10am free beginners' class on Sundays
11am: 20 Minute AMRAP: 5 Thrusters, 7 HP Cleans, 10 SDHP's or Black Box WOD
noon: "Nicole" or Black Box WOD
1pm: One-Arm Lifts and Runs or Black Box WOD

That great old feeling
The Byers Guide to Eating Dirty (Part 1), (Part 2)
Rest and recovery: the yin and yang of fitness
Creating a frame for shoulder stability
Burger truck in midtown

Birthday boy Josh R. is always crossfitting, even at the pool. Happy birthday, Josh!

Saturday 090627

Compare to 030716.

A treasure-trove of CrossFit videos on Vimeo
The scale obsession
Feeling sorry for yourself
Navy SEAL cop grandmas with tattoos

A rose between two Marines: (from left) Juan, Sophie, Lt. Gabe:

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#9 Mon/Wed @ 7pm, starts June 29 (3 slots left)
In Manhattan
Elements # 63, & 64 are SOLD OUT
#65 Mon/Wed @ 8:30pm, starts July 13 (2 slots left)
#66 Tue/Thur @ 7am, starts July 14 (4 slots left)
#67 Mon/Wed @ 7:30pm, starts July 20 (5 slots left)
#68 Tue/Thur @ 8:30pm, starts July 28

CFNYC SEMINARS THIS SUMMER!
Olympic Weightlifting Seminar #2 (Saturday, July 11th)

Friday 090626 (68) (64)

Compare to 090330.

Ladies, it's time we talked
A foot in the door of improved performance
There's vinegar and then there's vinegar (and notice that the quality stuff for taste also happens to be much healthier for you)
Post-exercise carbs may be counter-productive
NYC's haut dogs
Unfancy Food Show this weekend
A time for drying
Dutch on scaling and CF
Free access to EJCN issue on trans fatty acids

Michael loves his pull-ups:

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#9 Mon/Wed @ 7pm, starts June 29 (3 slots left)
In Manhattan
Elements # 63, & 64 are SOLD OUT
#65 Mon/Wed @ 8:30pm, starts July 13 (2 slots left)
#66 Tue/Thur @ 7am, starts July 14 (4 slots left)
#67 Mon/Wed @ 7:30pm, starts July 20 (5 slots left)
#68 Tue/Thur @ 8:30pm, starts July 28

CFNYC SEMINARS THIS SUMMER!
Olympic Weightlifting Seminar #2 (Saturday, July 11th)

Thursday 090625 (68) (63)

Compare to 081227.

Philip Zimbardo prescribes a healthy take on time (via)
What your body is telling you
Always watching
Do you believe?
5 Reasons Why New York City is Ground Zero for Food System Change
I like this idea!
When's the last time you went to meaningful work?

Brian D. working with Rob on the hang power snatch:

ELEMENTS WORKSHOPS UPDATE!
In Manhattan
Elements # 63, & 64 are SOLD OUT
#65 Mon/Wed @ 8:30pm, starts July 13 (2 slots left)
#66 Tue/Thur @ 7am, starts July 14 (4 slots left)
#67 Mon/Wed @ 7:30pm, starts July 20 (5 slots left)
#68 Tue/Thur @ 8:30pm, starts July 28
In Brooklyn
#9 Mon/Wed @ 7pm, starts June 29 (3 slots left)

CFNYC SEMINARS THIS SUMMER!
Olympic Weightlifting Seminar #2 (Saturday, July 11th)

"The tree of liberty must be refreshed from time to time with the blood of patriots and tyrants."--Thomas Jefferson

Wednesday 090624

Post time to comments.

TODAY'S SCHEDULE:

6, 7, 8am; 12:30pm: Instructor's Choice
5:30pm: No scheduled class
6pm: 5 x 3 Front Squats or Weighted, Strict, and Kipping Pull-ups WOD
6:30pm: Black Box WOD ("Neda")
7pm: 5 x 3 Front Squats or Runs, KB Swings, and HSPU's
8pm: Skills work on Overhead Squats and Ring Dips (recommended for newbies but open to all members)

This sounds God-awful. Let's try it!
What's my genetic muscular potential?
No more girly push-ups!
An 80/20 approach to the primal lifestyle
The rise of the urban hippie
How the food makers captured our brains
Future selves
How to not eat bread: a guided tutorial
Paleo-a-go-go

KJ is all smiles (and barbell):

ELEMENTS WORKSHOPS UPDATE!
In Manhattan
Elements # 62, 63, & 64 are SOLD OUT
#65 Mon/Wed @ 8:30pm, starts July 13 (4 slots left just 2 slots left)
#66 Tue/Thur @ 7am, starts July 14 (4 slots left)
#67 Mon/Wed @ 7:30pm, starts July 20
NEW! #68 Tue/Thur @ 8:30pm, starts July 28
In Brooklyn
#9 Mon/Wed @ 7pm, starts June 29 (4 slots left)

CFNYC SEMINARS THIS SUMMER!
Olympic Weightlifting Seminar #2 (Saturday, July 11th)

Tuesday 090623 (68) (62)

Compare to 090504.

Steroid testing at the 2009 CrossFit Games
The hot tub: "it's more than rehab, it's a party!"
Snake oil comes in all kinds of bottles
Former vegetarian and marathoner beating diabetes
How to render beef tallow
Recipe for bacon mayo
On the road to mediocrity
"Enough"
Just say no to PAM

Mike K.'s double unders are so fast you can't even see his jump rope:

ELEMENTS WORKSHOPS UPDATE!
In Manhattan
Elements # 62, 63, & 64 are SOLD OUT
#65 Mon/Wed @ 8:30pm, starts July 13 (4 slots left)
#66 Tue/Thur @ 7am, starts July 14 (4 slots left)
#67 Mon/Wed @ 7:30pm, starts July 20
NEW! #68 Tue/Thur @ 8:30pm, starts July 28
In Brooklyn
#9 Mon/Wed @ 7pm, starts June 29 (4 slots left)

CFNYC SEMINARS THIS SUMMER!
Olympic Weightlifting Seminar #2 (Saturday, July 11th)

Monday 090622 (68) (61)

Post time to comments.

"Weakness is a crime--don't be a criminal!"
What's with the short shelf life for athletic greatness?
The restaurant analogy
How paleo/primal eating patterns improve your health
Nobu's no-no: The rise and fall of the bluefin tuna
What's new at Sandow (via)
You really do change from the inside out (via)
In CrossFit, if you want it, it will happen

Steve deadlifts:

Sunday 090621 (68) (60)

Compare to 090505.

Happy birthday, Manny!

The madness of temporary ski jumps (photos)
Get bigger by doing less
Mother's fight against junk food puts school on edge
Who knew that Taiwan dominates women's indoor tug of war?
Recession-era diet advice
Report: 90% Of Waking Hours Spent Staring At Glowing Rectangles

If only the WOD scoring came with style points in addition to time and/or load, Martin would always win:

Saturday 090620

10am: Free Beginners' Class
11am: 10 x 1 Hang Power Snatches or Wallballs & Pull-ups
noon: HSPU's, Bench Presses, Push Presses, and Dips
1pm: 10 x 1 Hang Power Snatches or Wallballs & Pull-ups

Is your ab workout hurting your back?
To improve fitness, try sleep
A little tidbit
4th of July campout at the Queens Farm
The practice of not being prepared
Ripped. (Or torn up?)
Hypnotized

This sweat angel has a hat:

Friday 090619

Compare to 040523.

Big trouble (via)
Today is Goatsday
Freddy C. would like to discuss your ROM (scroll down a bit) (via)
How (and why) to sumo deadlift
Targeting belly fat
Weighing your food vs. measuring it (and the relative inaccuracies of each)
Alcohol's good for you? Some scientists doubt it

Juan deadlifts better when he drinks (caption courtesy of Keith):

CFNYC SEMINARS THIS SUMMER!
CFE Running Seminar #2 (Saturday, June 20th)
Olympic Weightlifting Seminar #2 (Saturday, July 11th)

ELEMENTS WORKSHOPS UPDATE!
In Manhattan
Elements # 61, 62, 63, & 64 are SOLD OUT
#65 Mon/Wed @ 8:30pm, starts July 13 (3 slots left)
#66 Tue/Thur @ 7am, starts July 14 (5 slots left)
#67 Mon/Wed @ 7:30pm, starts July 20
In Brooklyn
#9 Mon/Wed @ 7pm, starts June 29 (5 spots left)

Thursday 090618 (68) (58)

Compare to 070423.

Happy birthday, Kim! Happy (belated) birthday, Lenny!

PLEASE NOTE: I won't be at the gym tomorrow to keep it open throughout the day. If you're doing the lunchtime class or the 5:30pm class, I'd advise arriving no more than 5 to 10 minutes before class time starts so as to avoid waiting to get into the gym.

You are ANIMAL
Dutch helps you figure out if you're too weak or out of shape (or both)
Don't fear the animal fat!
Spring porcini salad
Since when did nachos become an entree (in public school lunches, no less)?

Coach Jacinto at last year's CrossFit Games. (Photo courtesy of CrossFit.com):

CFNYC SEMINARS THIS SUMMER!
CFE Running Seminar #2 (Saturday, June 20th)
Olympic Weightlifting Seminar #2 (Saturday, July 11th)

ELEMENTS WORKSHOPS UPDATE!
In Manhattan
Elements # 61, 62, 63, & 64 are SOLD OUT
#65 Mon/Wed @ 8:30pm, starts July 13 (3 slots left)
#66 Tue/Thur @ 7am, starts July 14 (5 slots left)
#67 Mon/Wed @ 7:30pm, starts July 20
In Brooklyn
#9 Mon/Wed @ 7pm, starts June 29

Wednesday 090617 (68) (57)

Compare to 080603.

7 habits of highly effective athletes
I am NOT ok with this.
Energy systems and exercise
Pork fat orgy
These photos are NSFV (not safe for vegetarians)
Chasing fitness numbers

Sometimes CrossFit makes you feel like this picture looks! (But it's ok, it only lasts 20 minutes, tops.)

CFNYC SEMINARS THIS SUMMER!
CFE Running Seminar #2 (Saturday, June 20th)
Olympic Weightlifting Seminar #2 (Saturday, July 11th)

ELEMENTS WORKSHOPS UPDATE!
In Manhattan
Elements #60, 61, 62, 63, & 64 are SOLD OUT
#65 Mon/Wed @ 8:30pm, starts July 13 (4 slots left)
#66 Tue/Thur @ 7am, starts July 14 (5 slots left)
In Brooklyn
#9 Mon/Wed @ 7pm, starts June 29

Tuesday 090616

10 chest-to-bar pullups
10 front squats, men - 165 lbs / women - 105 lbs
10 burpees

TODAY'S SCHEDULE:
6, 7, 8am; 12:30pm: Instructor's Choice
5:30pm there is no class because it's a Rest Day
6pm Lunges, Pull-Ups, Situps WOD
6:30pm Black Box WOD
7pm "Nasty Girls"
8pm Black Box Skills: Cleans & Muscle-Up Progressions (geared toward newbies but all are welcome)

A 'time bomb' for world wheat crop
You can't out-train a bad diet!
I spy triclosan
What the world eats (slideshow)
Why do you crossfit? Why do I crossfit?
From Spain, the foie gras of peppers
3 easy and delicious ways to preserve your berry harvest
S L O W D O W N (via)

The t-shirt says it all. Can you name that crossfitter? Can you name which affiliate that t-shirt is from?

CFNYC SEMINARS THIS SUMMER!
CFE Running Seminar #2 (Saturday, June 20th)
Olympic Weightlifting Seminar #2 (Saturday, July 11th)

ELEMENTS WORKSHOPS UPDATE!
In Manhattan
Elements #60, 61, 62, 63, & 64 are SOLD OUT
#64 Tue/Thur @ 8:30pm, starts July 7 (2 slots left) SOLD OUT!
#65 Mon/Wed @ 8:30pm, starts July 13 (4 slots left)
#66 Tue/Thur @ 7am, starts July 14 (5 slots left)
In Brooklyn
#9 Mon/Wed @ 7pm, starts June 29

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. The choice is yours.

Monday 090615

Compare to 090525.

NOTE: There is no 5:30pm WOD class today due to the fact that today's WOD is a run-only WOD.

Why you should do today's 5K run rather than sub out a different workout
"Be water, my friend"
It's about ACTION
Cherry season made simpler
Coaching speed and reflexes
Carrots, anyone?
The badass women of the NE Qualifiers (video)

Hari and Grace demo an alternate function of our raised platforms:

ELEMENTS WORKSHOPS
In Manhattan
Elements #60, 61, 62, & 63 are SOLD OUT
#61 Mon/Wed @ 8:30pm, starts June 22 (1 slot left) SOLD OUT!
#64 Tue/Thur @ 8:30pm, starts July 7 (2 slots left)
#65 Mon/Wed @ 8:30pm, starts July 13
#66 Tue/Thur @ 7am, starts July 14
In Brooklyn
#9 Mon/Wed @ 7pm, starts June 29

CFNYC SEMINARS THIS SUMMER!
CFE Running Seminar #2 (Saturday, June 20th)
Olympic Weightlifting Seminar #2 (Saturday, July 11th)

Sunday 090614

Compare to 081211.

Back to simplicity
When sleep leaves you tired
Three reasons why I hate "fitness"
Roasted rhubarb
NPR on "Food Inc." (via)
How Bruce Lee changed the world (via)

Levi and Jessica A. at Friday's night's Rest Day Dinner:

ELEMENTS WORKSHOPS
In Manhattan
Elements #60, 62, & 63 are SOLD OUT
#61 Mon/Wed @ 8:30pm, starts June 22 (1 slot left)
#62 Tue/Thur @ 7am, starts June 23 (1 slot left) SOLD OUT!
#64 Tue/Thur @ 8:30pm, starts July 7 (3 slots left 2 slots left)
#65 Mon/Wed @ 8:30pm, starts July 13
#66 Tue/Thur @ 7am, starts July 14
In Brooklyn
#9 Mon/Wed @ 7pm, starts June 29

CFNYC SEMINARS THIS SUMMER!
CFE Running Seminar #2 (Saturday, June 20th)
Olympic Weightlifting Seminar #2 (Saturday, July 11th)

Saturday 090613 (68) (54)

Compare to 090406.

The ministry of funny silly walks
Change your vocabulary, change your life
A few ways to boost your motivation
See what the rest of the paleo/primal community is eating
I don't want my athletes to train to look better. I want them to look better because they train.
Good foods, bad foods

Group shot from the Rest Day Dinner last night:

ELEMENTS WORKSHOPS
In Manhattan
Elements #60 & 63 are SOLD OUT
#61 Mon/Wed @ 8:30pm, starts June 22 (1 slot left)
#62 Tue/Thur @ 7am, starts June 23 (1 slot left)
#64 Tue/Thur @ 8:30pm, starts July 7 (3 slots left)
#65 Mon/Wed @ 8:30pm, starts July 13
#66 Tue/Thur @ 7am, starts July 14
In Brooklyn
#9 Mon/Wed @ 7pm, starts June 29

CFNYC SEMINARS THIS SUMMER!
CFE Running Seminar #2 (Saturday, June 20th)
Olympic Weightlifting Seminar #2 (Saturday, July 11th)

Friday 090612

Post time to comments.

TODAY'S SCHEDULE:
6, 7, 8am; 12:30pm: Instructor's Choice
6pm Back Squats or "Cindy"/"Mary"
7pm Back Squats or Hang Cleans, Dips & Situps
8pm Black Box WOD

Big Apple BBQ is this weekend in Madison Square Park! Who's in?
The pursuit of excellence and why it's important
Low-carb lite--sort of
Getting CrossFit, Day 1: Beat by a girl
Breathing
Adidas Oly shoes on the cheap (via)
Chasing appearance vs. chasing performance, and the ramifications (via)

Happy birthday, Richie!

Kim (left) and KJ rock the pull-ups:

ELEMENTS WORKSHOPS
In Manhattan
Elements #60 & 63 are SOLD OUT
#61 Mon/Wed @ 8:30pm, starts June 22 (1 slot left)
#62 Tue/Thur @ 7am, starts June 23 (1 slot left)
#64 Tue/Thur @ 8:30pm, starts July 7
#65 Mon/Wed @ 8:30pm, starts July 13
#66 Tue/Thur @ 7am, starts July 14
In Brooklyn
#9 Mon/Wed @ 7pm, starts June 29

CFNYC SEMINARS THIS SUMMER!
CFE Running Seminar #2 (Saturday, June 20th)
Olympic Weightlifting Seminar #1 is SOLD OUT
UPDATE! Olympic Weightlifting Seminar #2 on July 11th is now online and available for sign up!

Thursday 090611 (68) (53)

Post number of rounds completed to comments.

A little crossfit etiquette for ya, courtesy of CF West Santa Cruz
Another useful CF post: Please, just listen
6 tips for the overhead squat
The fattest fat kid post of all
Cultivating their fascination with fermentation
Butter and Marge: A tale of two spreads (video)
Juan reveals the secret to Coach Jacinto's success
Guerilla burpees! (video)

Let's wish Tripp a fond farewell today, on his last full day in NYC. Please read his comment below for details on where he's off to:

ELEMENTS WORKSHOPS
In Manhattan
Elements #60 & 63 are SOLD OUT
#61 Mon/Wed @ 8:30pm, starts June 22 (2 slots left only 1 slot left!)
#62 Tue/Thur @ 7am, starts June 23 (2 slots left)
#64 Tue/Thur @ 8:30pm, starts July 7
NEW! #65 Mon/Wed @ 8:30pm, starts July 13
NEW! #66 Tue/Thur @ 7am, starts July 14
In Brooklyn
#9 Mon/Wed @ 7pm, starts June 29 (NEW DATE!)

CFNYC SEMINARS THIS SUMMER!
CFE Running Seminar #2 (Saturday, June 20th)
Olympic Weightlifting Seminar #1 is SOLD OUT
UPDATE! Olympic Weightlifting Seminar #2 on July 11th is now online and available for sign up!

Wednesday 090610 (68) (52)

Compare to 071106.

Slow down, you eat too fast / Gotta make dinner last
Primally delicious hummus
The Mic'd Instructor tackles the back lever
Hunting wild boar (really!)
Hey, mom, I want to farm
But I would not recommend cat thrusters...
Coming to a fair near you: chocolate-covered bacon (or make it yourself)
One of our members writes about his first 6 months at the Black Box

Levi promises not to blow us up mid-WOD:

ELEMENTS WORKSHOPS ARE GOING FAST!
In Manhattan
Elements #60 & 63 are SOLD OUT
#61 Mon/Wed @ 8:30pm, starts June 22 (4 slots left 3 slots left)
#62 Tue/Thur @ 7am, starts June 23 (3 slots left just 2 slots left!)
#63 Mon/Wed @ 7:30pm, starts June 29 (just 2 slots left just 1 slot left!)
#64 Tue/Thur @ 8:30pm, starts July 7
In Brooklyn
#9 Mon/Wed @ 7pm, starts June 29 (NEW DATE!)

CFNYC SEMINARS THIS SUMMER!
CFE Running Seminar #2 (Saturday, June 20th)
Olympic Weightlifting Seminar #1 is SOLD OUT
UPDATE! Olympic Weightlifting Seminar #2 on July 11th is now online and available for sign up!

Tuesday 090609 (68) (51)

Compare to 090513.

Immersed in excellence
Garlic scape and almond pesto (recipe)
Greece, home of yogurt perfection
The allure of unripe fruit
Foodie links worth a click: drinkable bacon / gross-out food / crazy French ice cream
The carrot train to crazytown
Fish oil guide follow-up Q&A

CrossFit NYC dominated the first-ever Hill Country Rib-Eating Contest. Robzilla (former member of CFNYC) won and Gabe K. came in 3rd place. Funny thing is, neither of them would have known about the contest or tried to enter it if it weren't for this blog right here! I'm just glad I could help get these boys fed! (From left to right: Robzilla, me, and Gabe K.):

UPCOMING ELEMENTS WORKSHOPS:
In Manhattan
Elements #59, #60 are SOLD OUT
#61 Mon/Wed @ 8:30pm, starts June 22 (5 slots left 4 slots left)
#62 Tue/Thur @ 7am, starts June 23 (4 slots left 3 slots left)
#63 Mon/Wed @ 7:30pm, starts June 29 (5 slots left just 2 slots left)
#64 Tue/Thur @ 8:30pm, starts July 7
In Brooklyn
#9 Wed/Mon @ 7pm, starts June 17

Monday 090608

Post number of rounds/reps to comments.

TODAY'S SCHEDULE of WORKOUTS/MAKE-UPS:
6, 7, 8am; 12:30pm: Instructor's Choice
6pm "Lynne" or Thrusters/Double Unders
6:30pm Black Box WOD or 7x1 Deadlifts
7pm "Lynne" or Thrusters/Double Unders
8pm WOD Skills Workshop: How (and Why) to scale a WOD. The trade offs among work, time, and power. How to strike an appropriate balance. The relationship between 1 rep maxes and 21 rep maxes (experienced members may coordinate with the instructor to make up a WOD).

(Please note that the 8pm Rest Day WOD will be typically be devoted to skills that were not perfected during the Elements Workshop. New Elements graduates in particular are encouraged to attend. Experienced members are welcome as well.)

CFNYC SEMINARS IN JUNE!
CFE Running Seminar (Saturday, June 20th)
Olympic Weightlifting Seminar with Brian DeGennaro (Saturday June 27th)

Happy birthday to Steve!

Take a moment to tell the Olympic committee to add rugby to the Olympics!
The definitive guide to fish oils
Primal jambalaya!
Confused by SPF? Take a number
Who wants a green-tea-flavored protein shake?
Paleo vs. Zone--does food quality matter?
Some good ideas for swimming workouts (no, we don't have a pool at the Box but you could always join one of the city rec centers with a pool for around $75/yr)

The lunging kettlebell zombies are coming to get you. Don't say I didn't warn you.

Sunday 090607

Post time to comments.

CrossFit in the news
Character
Pam MacElree's 36kg KB snatches!
Makes my blood boil
Is this the most dangerous food for men?
For those not scientifically inclined

Say hello to Bari, one of our newest members of the Black Box. She recently moved here from Florida where she trained with CF Hardcore (as seen in the picture). I'm trying to feature more of our new members as much as possible (a difficult task given our growing by leaps and bounds) so if you're a newbie, please send me a photo of yourself doing some kind of workout, sport, handstand in an interesting locale, or competition--I'd love to feature you on the blog! (email me at allisonATcrossfitnycDOTcom)

CFNYC SEMINARS IN JUNE!
CFE Running Seminar (Saturday, June 20th)
Olympic Weightlifting Seminar with Brian DeGennaro (Saturday June 27th)

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

Saturday 090606 (68) (49)

Compare to 090322.

The inner voice / Who's in charge here?
Questioning the dogma of "no such thing as a healthy tan"
I cook, therefore I am (excerpt of the book)
Because I can: Chicory coffee
Reasonable consumer would know "Crunchberries" are not real, judge rules

Kettlebell warm-up fun:

CFNYC SEMINARS IN JUNE!
CFE Running Seminar (Saturday, June 20th)

What will occur in the seminar:
Evaluate current running technique:
Overall Posture
• Head, Eyes & Shoulder Position
• Arm Swing
• Hand Position
• Stride Length
• Stride Frequency
• Gait
• Pronation
• Foot Position
• Foot Angle
Discuss proper technique
Review and execute running drills
Video analysis
Discuss programming the combination of crossfit and crossfit endurance and how Less is More! Train Less, Go Faster!!!

Olympic Weightlifting Seminar with Brian DeGennaro (Saturday June 27th)

UPCOMING ELEMENTS WORKSHOPS:
In Manhattan
Elements #59, and 60 are all SOLD OUT!
#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)
#64 Tue/Thur @ 8:30pm, starts July 7
In Brooklyn
#9 Wed/Mon @ 7pm, starts June 17

Friday 090605 (68) (48)

Compare to 090422.

"Essence of Maggot" Ointment to Heal Wounds Faster?
Say more by saying less
The finisher, part 2
Caveman custard!!!
The recipe for fitness success requires two main workout ingredients: intensity and creativity.
Bringing back flavor to the ham / Aging gracefully / Lard has its moment
Brooklyn half marathon re-cap from Aram: "Don't tie your sneakers too tight!"

Let's all wish Gabe K. lots of luck for his rib-eating contest on Saturday at Hill Country:

Rest Day on the main site, but we always have workouts aplenty on Rest Days...

Thursday 090604

Black Box Rest Day WOD:
Northeast Qualifier, WOD #1:
As Many Rounds as Possible in 12 Minutes of:
5 Thrusters 135# Men / 95# Women
10 Burpees

TODAY'S SCHEDULE:
6, 7, 8am; 12:30pm: Instructor's Choice
6pm: Overhead Squats or "Erin"
6:30pm: Black Box WOD
7pm: Overhead Squats or Runs & Pull-ups
8pm: Black Box WOD

Robb Wolf on the importance of animal protein for fat loss (video)
A must-read: Boz on quality
Fine points
Get off the ibuprofen, peoples
Will you lose muscle with fasting?
Where do great coaches come from?
The relaxation response (via)
American Diabetes Association receives millions from junk food manufacturers each year (via)
Rip on the safety of full squats

Recent Elements grad Paul feels the pain during a WOD class:

UPCOMING ELEMENTS WORKSHOPS:
In Manhattan
Elements #59 is SOLD OUT
#60 Tue/Thur @ 8:30pm, starts June 16 (JUST 1 SLOT LEFT! SOLD OUT!)
#61 Mon/Wed @ 8:30pm, starts June 22 (5 slots left)
#62 Tue/Thur @ 7am, starts June 23
#63 Mon/Wed @ 7:30pm, starts June 29 (5 slots left)
NEW! #64 Tue/Thur @ 8:30pm, starts July 7
In Brooklyn
#9 Wed/Mon @ 7pm, starts June 17

Wednesday 090603

Compare to 070731.

Your body is a wonderland...of bacteria
Does an obscure nerve cell help explain what gorillas, elephants, whales--and people--have in common?
Wimps have rapid reaction times (via)
Byers gets back on the Snatch Horse (I'd expect nothing less!)
Strawberries, coddled
CrossFit web apps and iPhone app
Generation Yamakasi (video)

Dan T. and his kettlebell:

NOW EVEN MORE FREE BEGINNERS CLASSES THAN EVER!

We just added an 8am free beginners' class on Tuesdays and Thursdays with Torch.

We still offer these free beginners' classes as well:
Tues/Thurs 10am w/Jacinto
Tues 7:30pm w/Allison
Thurs 7:30pm w/Dan
Sat 10am w/Josh
Sun 10am w/Justin

Remember, newbies are not limited to just one free beginners' class--come try a different instructor, or a different time of day. Bring a friend. Lather, rinse, repeat. : )
Just click here to sign up!

UPCOMING ELEMENTS WORKSHOPS:
In Manhattan
Elements #57, 58, and 59 are all SOLD OUT!
#60 Tue/Thur @ 8:30pm, starts June 16 (JUST 1 SLOT 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)
NEW! #64 Tue/Thur @ 8:30pm, starts July 7
In Brooklyn
#9 Wed/Mon @ 7pm, starts June 17

Tuesday 090602 (68) (46)

Compare to 061129.

Stepford Fruits: gorgeous replicants that look perfect, feel like silicon implants and taste like tennis balls
No grapes, no nuts, no clue what it really is... (via)
Bull moose hunting society goes for the kill
Who's in for a thruster challenge?
For the love of God, stop exercising!
4 of the 13 places to eat before you die (according to Anthony Bourdain) are in NYC
Perfer et obdura; dolor hic tibi proderit olim is Latin for CrossFit
Daily video dosage: Lelavision's Orbacles, Playing a clarinet covered in bees

Don't we look like we're having fun? (front row, left to right: Trip [who was visiting from out of town], Rickey, Elizabeth, Lisa; back row, left to right: Jon, Adam L., Tripp, Kevin P., Roger, Juan)

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 JUST 1 SLOT 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

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)

Monday 090601 (68) (45)

Dumbbell split clean - video [wmv] [mov]

Maybe it's not your jeans, it's your perspective
Smile and say "no photoshop!"
Pam MacElree's got a 40kg TGU! (video)
Ice + ACE = The Moji
Honegiri tempura: the best shad recipe EVER
Feeding your baby the paleo/primal way
10 ways to get stronger at pullups fast
Progress...is really boring

Newbie Lisa tells us what she thinks of training at the Black Box:

Lisa from CrossFit NYC on Vimeo.