UPDATED FREE BEGINNERS' CLASS SCHEDULE:
NEW! Monday at 6am with Jacinto
Tuesday at 7:30pm with Allison
NEW! Wednesday at 9am with Jacinto
Thursday at 7:30pm with Dan
Saturday at 10am with Josh

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#11 Mon/Wed @ 8pm, starts August 10
In Manhattan
#69 is SOLD OUT!
#70 Tue/Thur @ 6am, starts August 4 (3 slots left)
#71 Mon/Wed @ 7:30pm, starts August 10
#72 Tue/Thur @8:30pm, starts August 18

Friday 090731

Compare to 090626.

The lion's ovation
Comic relief
Cantaloupe salsa
From grill to table to lunchbox
Pam MacElree asks, "Why bother with strong?"
Is eating meat sustainable for everyone?

Is there anywhere our members won't do a handstand? Steve B. down under in Melbourne, Australia at the Ice Bar. (Members, please send your increasingly wackier handstand photos to me at allisonATcrossfitnycDOTcom.)

NEW BEGINNERS' CLASSES SCHEDULE, starting August 3rd:
Monday at 6am with Jacinto
Tuesday at 7:30pm with Allison
Wednesday at 9am with Jacinto
Thursday at 7:30pm with Dan
Saturday at 10am with Josh
(Please note that we have eliminated the 8am and 10am Tues/Thurs beginners' classes.)

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#11 Mon/Wed @ 8pm, starts August 10
In Manhattan
#69 is SOLD OUT!
#70 Tue/Thur @ 6am, starts August 4 (3 slots left)
#71 Mon/Wed @ 7:30pm, starts August 10
#72 Tue/Thur @8:30pm, starts August 18

A note from Hari:

For the past year, Allison has taken on the role of "Operations Manager," which basically means, she has been responsible for everything. Allison stepped into this role because it needed to be filled and she wanted to do whatever it took to grow The Black Box. (Also because we lied to her about the amount of work, but we will never admit this publicly.) Allison's true interest is in coaching, and she has asked us to allow her to get back to that.

And so, we've lied to someone else about a new job that we've created, "Membership Coordinator." We managed to dupe Sara Carr into believing that she can accomplish all the following in just a few hours per week:

* Manage the Front Desk from 5:00 PM to 9:00 PM.
* Answer all the emails and phone calls from people inquiring about this crazy CrossFit program they've heard about
* Implement a card-swipe program, so that everyone checks in before each class
* Handle all payment issues.
* Manage all the Beginners
* Manage all the Elements Enrollees.
* Make sure no one makes any noise
* Guarantee that we turn a profit
* Personally do the WOD's for anyone who is too busy to show up.

Please join us in welcoming Sara and in assuring her that our expectations are completely reasonable.

Thursday 090730

Post rounds to comments.

TODAY'S SCHEDULE:
6, 7, 8am; 12:30pm: Instructor's Choice
5:30 No class (Rest Day)
6pm "Cindy"
6:30pm Black Box WOD
7pm Clean and Jerk Ladder
8pm Black Box Skills: Overhead Squat (geared towards newbies but all are welcome)

Is saturated fat healthy?
A British (and humorous) take on "ethical treatment" (video)
10 ways to get more probiotics (without dairy)
How much should you passively stretch?
No, Rip is not on Facebook
Eat paleo NOW! For your health's sake
Split snatch, anyone? (full-length video version with CFJ subscription)
Green New York: Why Manhattan is the greenest city in the nation

Sara was part of our team out in Aromas (pictured below with kettlebell) and we're even happier to have her as part of the team of CFNYC, the business. This woman is strong and smart. She's also scheduled to do her Level 1 CF cert this fall, so consider yourself warned!

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#11 Mon/Wed @ 8pm, starts August 10
In Manhattan
#69 Mon/Wed @ 8:30pm, starts August 3 (2 slots left)
#70 Tue/Thur @ 6am, starts August 4 (3 slots left)
#71 Mon/Wed @ 7:30pm, starts August 10
#72 Tue/Thur @8:30pm, starts August 18

Wednesday 090729

Compare to 090701.

NOTE! Whenever the main site calls for a 10K run we offer alternative programming here at the Box (not because we don't believe in running a 10K, but only because we cannot coach a 10K run inside the Box). So if you want to run a 10K (a behavior we strongly encourage, as it is today's WOD), run it in the great outdoors (be glad it's summertime!). But if you'd like to get a workout indoors along with some coaching, come in for a class. (Please note that there is no 5:30pm class tonight because we always cancel the 5:30pm class on any day that calls for an all-running WOD.)

If you're looking to run outdoors and would like company, please use today's comments to try to coordinate with other CFNYC members so that you don't have to run solo.

A word about your low back
Just in time for today's WOD: could jogging be bad for you? (via)
Scale up your WOD, scale up your life
They had me at "60-foot mud pit"
Beekeeping in NYC: illegal, trendy (related: Silence of the bees)
Bodypart-hatred du jour: the dreaded 'cankle' (related: Training the calves)

Happy birthday, Kurt!

Our affiliate cup team ran a course so steep you had to walk parts of it. So stop yer whinin' about having to run a 10k. Manhattan is flat. Just do it, people.

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
NEW & DIFFERENT DATE/TIME! #11 Mon/Wed @ 8pm, starts August 10
In Manhattan
#69 Mon/Wed @ 8:30pm, starts August 3 (2 slots left)
#70 Tue/Thur @ 6am, starts August 4 (4 slots left 3 slots left)
#71 Mon/Wed @ 7:30pm, starts August 10
NEW! #72 Tue/Thur @8:30pm, starts August 18

Tuesday 090728

Compare to 090102.

Just a friendly reminder, folks, that you need to choose a weight for this WOD that you can control and put down, not drop. Please scale accordingly!

Train hard, win easy--the Kenyan way
Goat ham. That's right, "goat ham."
The temple
Detailed explanation of how to prepare for a 2k rowing race (C.R.A.S.H.-B. sprints, anyone?)
Are indoor pools bad for your lungs?
Lululemon's marketing pose
It's in our DNA--locomotion conditioning
Our new workout (video)

How many Black Boxers do you recognize in this group photo from the Rippetoe Barbell Cert we hosted 2 weekends ago?

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
NEW & DIFFERENT DATE/TIME! #11 Mon/Wed @ 8pm, starts August 10
In Manhattan
#68 is SOLD OUT!
#69 Mon/Wed @ 8:30pm, starts August 3 (2 slots left)
#70 Tue/Thur @ 6am, starts August 4 (4 slots left)
#71 Mon/Wed @ 7:30pm, starts August 10
NEW! #72 Tue/Thur @8:30pm, starts August 18

Monday 090727

Compare to 090609.

Happy birthday, Brian D., CFNYC coach (for the summer) and weightlifting state champ (as of a couple of weeks ago)!

Attendees from yesterday's O-lifting seminar with Brian D.:

Good sleep patterns matter as much as good eating habits
1RM's and percentages
Know. Do. Feel. Be. Have.
The 10-ingredient shopping list
Eat it to save it
And you thought that only junk carbs, poor genes, and a lack of exercise makes folks insulin resistant. (via)
A good old-fashioned crawdadfish boil

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
NEW & DIFFERENT DATE/TIME! #11 Mon/Wed @ 8pm, starts August 10
In Manhattan
#68 is SOLD OUT!
#69 Mon/Wed @ 8:30pm, starts August 3 (2 slots left)
#70 Tue/Thur @ 6am, starts August 4 (4 slots left)
#71 Mon/Wed @ 7:30pm, starts August 10
NEW! #72 Tue/Thur @8:30pm, starts August 18

Sunday 090726

Post number of rounds for each of the two parts of this workout.

TODAY'S SCHEDULE:
11am "DT"
12:00 "Lynne"
1:00 Wallball, GHD Situps, Back Extensions AMRAP

Brad S. went all the way to Croatia to get some rest. (Members, please send me photos of yourself resting for Rest Day blog posts--allison AT crossfitnyc DOT com.)

Party til you puke?
Slow down!
The adherer effect
The converted
Watermelon, the new pre-WOD supplement? (via)

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#11 Tue/Thur @ 7am (new start time!), starts August 4
In Manhattan
#68 Tue/Thur @ 8:30pm, starts July 28 (only 1 slot left!)
#69 Mon/Wed @ 8:30pm, starts August 3 (2 slots left)
#70 Tue/Thur @ 6am, starts August 4 (4 slots left)
#71 Mon/Wed @ 7:30pm, starts August 10

Saturday 090725

Post rounds completed to comments.

Sage fixes the snatch (video)
Fear of failure
Manhattan--where thin people roam, and sometimes even eat
Bike Snob NYC: Systematically and mercilessly disassembling, flushing, greasing, and re-packing the cycling culture
The naive vegetarian and Fat (via)
101 summer salads
Bacon as a weapon of mass destruction

Joe R. works his power clean technique at the Rippetoe barbell cert this past weekend:

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#11 Tue/Thur @ 7am (new start time!), starts August 4
In Manhattan
#68 Tue/Thur @ 8:30pm, starts July 28 (3 slots left)
#69 Mon/Wed @ 8:30pm, starts August 3 (3 slots left 2 slots left)
#70 Tue/Thur @ 6am, starts August 4 (4 slots left)
NEW! #71 Mon/Wed @ 7:30pm, starts August 10

Friday 090724

Compare to 090606.

The Brian D. Squat Warm-Up

As per the popular request in comments on the blog last week, I now bring you the Brian D. Squat Warm-up

Here's an excerpt from his description:

Done on a regular basis this warmup has greatly improved "cold" squats. . . . In short the warmup consists of dynamic mobility for the ankles, hips, and knees, and activation for the hips, groin, and lumbars. The drills are meant to mimic similar positions in squatting such as the high knee drill, which mimics the deep hip and knee flexion in the bottom of the squat. Others such as the backwards kicks aim to loosen up commonly tight muscles . . . while bringing into play prime movers. Also, all but one of these drills are done with the spine held in absolute extension in order to once again stretch and mobilize the body as it would be in a good squat.

Go read the whole thing here and watch the video below. (And don't forget, it's not too late to sign up for his Olympic Weightlifting Seminar tomorrow, Saturday, July 25th. Please note that regularly scheduled classes will still be occurring at the gym at the same time that the seminar is going on.)

Brian D. Squat Warmup from CrossFit NYC on Vimeo.

Is Regina Benjamin too fat to be surgeon general?
Going all out
New York's summer food crawls
You are n=1
4 reasons you're not losing fat
The doctor is within

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#11 Tue/Thur @ 7am (new start time!), starts August 4
In Manhattan
#68 Tue/Thur @ 8:30pm, starts July 28 (3 slots left)
#69 Mon/Wed @ 8:30pm, starts August 3 (3 slots left 2 slots left)
#70 Tue/Thur @ 6am, starts August 4 (4 slots left)
NEW! #71 Mon/Wed @ 7:30pm, starts August 10

NEXT CFNYC SEMINAR:
Olympic Weightlifting Seminar #3 (Saturday, July 25th)

Thursday 090723

Compare to 090414.

How many Black Boxers can you spot in this video?
DIY door-anchor pull-ups and rings
How do you change your behavior?
Give it a rest (scroll down)
Can turmeric relieve pain?

Rip sets Dan Def straight:

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#11 Tue/Thur @ 7am (new start time!), starts August 4
In Manhattan
#68 Tue/Thur @ 8:30pm, starts July 28 (3 slots left)
#69 Mon/Wed @ 8:30pm, starts August 3 (3 slots left)
#70 Tue/Thur @ 6am, starts August 4 (4 slots left)
NEW! #71 Mon/Wed @ 7:30pm, starts August 10

NEXT CFNYC SEMINAR:
Olympic Weightlifting Seminar #3 (Saturday, July 25th)

Wednesday 090722

Post total reps and loads used.

TODAY'S SCHEDULE:
6, 7, 8am; 12:30pm: Instructor's Choice
5:30pm NO CLASS (never a 5:30pm class on Rest Days)
6pm "Filthy Fifty"
6:30pm Black Box WOD
7pm 7 x 1 Deadlifts
8pm Black Box Skills Class: Hang Power Clean (geared towards newbies but all are welcome!)

Just like any other thing in life, you can practice happiness
CrossFit office workout: paper deadlifts, HSPUs against your cubicle wall, and office-chair thrusters
The vegetarian menace
Pullupalooza is here!
Food labeling nonsense
Carrot walnut bread

Gabe and Max rest on the beach. (Members, please send me photos of yourselves RESTING for me to post on Rest Days. allison AT crossfitnyc DOT com)

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#11 Tue/Thur @ 7am (new start time!), starts August 4
In Manhattan
#68 Tue/Thur @ 8:30pm, starts July 28 (2 slots left)
#69 Mon/Wed @ 8:30pm, starts August 3 (5 slots left)
#70 Tue/Thur @ 6am, starts August 4 (4 slots left)

NEXT CFNYC SEMINAR:
Olympic Weightlifting Seminar #3 (Saturday, July 25th)

Tuesday 090721

Compare to 090605.

Ideal world vs. real world
Cardoons--the mystery vegetable
Women should train like men do
Free CFJ Journal article on winners of 2009 Games
Gravity is the one constant in the constantly varied environment of CrossFit
Six days of salmon

Sara makes the case for beach burpees:

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#10 Mon/Wed @ 7pm, starts July 20 (5 slots left)
#11 Tue/Thur @ 7am (new start time!), starts August 4
In Manhattan

#68 Tue/Thur @ 8:30pm, starts July 28 (3 slots left just 2 slots left)
#69 Mon/Wed @ 8:30pm, starts August 3 (5 slots left)
#70 Tue/Thur @ 6am, starts August 4 (4 slots left)

NEXT CFNYC SEMINAR:
Olympic Weightlifting Seminar #3 (Saturday, July 25th)

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 090720
Run 5 K

Compare to 090615.

FRIENDLY REMINDER THAT TONIGHT THERE IS NO 5:30pm CLASS!

(For those who don't already know, whenever it's an all-running workout day, we cancel the 5:30pm class.)

So WOD classes tonight are as follows: 6, 6:30, 7, and 8pm.

Happy (belated) birthdays to Joe and James!

LET'S GET GAMES-READY

Beginning Saturday, August 15, we will be using Rest Day Saturdays (which occur once every 4 weeks) as preparation for teams and individuals interested in competing in the 2010 CrossFit Games. On these days, we will run a full-day competition consisting of at least three WOD's.

You will soon be able to register in our MINDBODY Online portal for the August 15 session. (All participants need to pre-register.) The cost will be $20 for members of Black Box Manhattan and Black Box Brooklyn. Enrollment on August 15 will be limited to sixteen Black Box members, eight men and eight women. We will also allow sixteen outside members of the CrossFit community to participate, eight men and eight women (cost $40). Proceeds will be used to sponsor CrossFit NYC members' participation in the 2010 CrossFit Games.

The details of how the day will be structured will be announced in advance, but athletes should expect to arrive 8-8:30am to sign in. The day before, we will announce the first WOD, which will begin around 9am. At the end of the first WOD, we will announce the second WOD, which will begin around noon-1pm. At the end of the second WOD, we will announce the third and final WOD, which will begin around 4-5pm. We will score the results similar to the way it was done at this year's Games.

Participants will have access to our facilities throughout the day. You may shower after events. You may bring food and eat at our facility, or you may head out on your own or with fellow participants.

Specific details are subject to revision as we develop this program.

Please post questions to comments below.

Because we're hosting a Mark Rippetoe CrossFit Basic Barbell Certification on Saturday, July 18th and Sunday July 19th.

Rip wants you to know your ass from your elbow (photo courtesy of Keith):

Any of our Manhattan members are encouraged to head out to our Brooklyn location this weekend to work out. (Details on when and where.)

Rip Quote of the Day blog
A New Sport of Strength: An Interview with Mark Rippetoe on the CrossFit Total
Texas BBQ, Part 2: More Shop Talk with Mark Rippetoe
Jerry Hill of CF Old Town interviews Mark Rippetoe
Starting Strength: An Interview with Mark Rippetoe
Wichita Falls Athletic Club (Rip's gym)
Be Alive. Be Very Alive. (free download from CFJ)
The CrossFit Total (free download from CFJ)
Rip articles in the CFJ (subscription required for most)
Rip's Strength Mill Forum
Starting Strength Wiki
The Aasgaard Company (Rip's publishing company): Starting Strength, Practical Programming
And even more Rip resources

REMEMBER, NO MANHATTAN CLASSES THIS WEEKEND! We're hosting the Rippetoe cert at the Manhattan Box. (But you can go out to CFBK for weekend classes.)

Friday 090717

Compare to 090529.

Market scene: Union Square Greenmarket
The importance of reflection
Why everyone should be taking fish oil
Unrefined vs. refined carbs and dental cavities
Strength tricks
Process or outcomes oriented?
Freddy C. has some tips for you
Why do you crossfit? Why do I crossfit?
Coping with excess

Rip fixes Michelle's squat:

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#10 Mon/Wed @ 7pm, starts July 20 (5 slots left)
#11 Tue/Thur @ 7am (new start time!), starts August 4
In Manhattan
Elements # 65, 66, & 67 are SOLD OUT!
#68 Tue/Thur @ 8:30pm, starts July 28 (5 slots left)
#69 Mon/Wed @ 8:30pm, starts August 3 (5 slots left)
#70 Tue/Thur @ 6:30am (new start time!), starts August 4 (5 slots left)

NEXT CFNYC SEMINAR:
Olympic Weightlifting Seminar #3 (Saturday, July 25th)

Happy birthday to one of our three fearless leaders, Josh, who always has a laugh and a smile, even when a barbell knocks him on his keister:

Thursday 090716

Compare to 090118.

FRIENDLY REMINDER THAT THERE ARE NO MANHATTAN CLASSES (EITHER WOD OR BEGINNERS) THIS WEEKEND BECAUSE WE ARE HOSTING THE RIPPETOE BARBELL CERT! Click here for details.

Training on the go
Sly children fool exercise study (via)
XXXL
It doesn't matter so much what you do... but it matters a ton why you do it.
Ira Glass on storytelling (but he could just as easily be talking about crossfit)
The floreio art (text & videos)
A quick guide to edible seeds

The shoe TGU:

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#10 Mon/Wed @ 7pm, starts July 20 (5 slots left)
#11 Tue/Thur @ 7am (new start time!), starts August 4
In Manhattan
Elements # 65 & 66 are SOLD OUT!
#67 Mon/Wed @ 7:30pm, starts July 20 (just 1 slot left)
#68 Tue/Thur @ 8:30pm, starts July 28 (5 slots left)
#69 Mon/Wed @ 8:30pm, starts August 3 (5 slots left)
#70 Tue/Thur @ 6:30am (new start time!), starts August 4 (5 slots left)

NEXT CFNYC SEMINAR:
Olympic Weightlifting Seminar #3 (Saturday, July 25th)

Wednesday 090715

Compare to 090403.

Our very own Keith Zeier on the Today Show! (video)
A day at the CrossFit Games
Dutch on the 09 Games--let the debate begin
UCLA goes to the Games
What Tripp has been up to lately: CrossFit Vance (his bio)
Is your goal just to lose weight?
Notable burgers from around the country
New York magazine pizza extravaganza
A frittata where eggs play the minor role

Torch, Sara, and Keith Z. (left to right) out at the CF Games this past weekend. For a full round-up of CF Games photos, click here.

And Sara demo'd her spike-pushup prowess while hanging out in Aromas:

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#10 Mon/Wed @ 7pm, starts July 20 (5 slots left)
#11 Tue/Thur @ 7am (new start time!), starts August 4
In Manhattan
Elements # 65 & 66 are SOLD OUT!
#67 Mon/Wed @ 7:30pm, starts July 20 (just 1 slot left)
#68 Tue/Thur @ 8:30pm, starts July 28 (5 slots left)
#69 Mon/Wed @ 8:30pm, starts August 3 (5 slots left)
#70 Tue/Thur @ 6:30am (new start time!), starts August 4 (5 slots left)

NEXT CFNYC SEMINAR:
Olympic Weightlifting Seminar #3 (Saturday, July 25th)

Tuesday 090714

Rules:
1. The wallballs are performed one athlete at a time, starting with the women. When all four athletes have completed the wallballs, they move on together as a team.
2. The middle four drills are then performed together in an "Annie are you OK?" format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.
3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops.
4. There is a 20min cap on this workout.

TODAY'S SCHEDULE:
6, 7, 8am; 12:30pm: Instructor's Choice
6pm: Pull-up WOD or GHD Situps & Back Extensions
6:30pm: Black Box WOD
7pm: 7 x 1 Thrusters
8pm: Black Box Skill: Front Squat (geared toward newbies but all members welcome to attend)

Obesity link to same-sex parent
Why the eff do we swear?
There's no such thing as "perfect"
Like it or not, we are hard-wired to our past
Random "side effects" of a paleo and low-carb diet

Juan says "relax." If you are a Black Box member, I'd love to feature a photo of you relaxing for a future Rest Day blog post. Send me your relaxed photos at allison AT crossfitnyc DOT com. Thanks!

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#10 Mon/Wed @ 7pm, starts July 20 (5 slots left)
#11 Tue/Thur @ 7am (new morning Elements!), starts August 4
In Manhattan
Elements #65, & 66 are SOLD OUT!
#67 Mon/Wed @ 7:30pm, starts July 20 (just 1 slot left)
#68 Tue/Thur @ 8:30pm, starts July 28 (5 slots left)
#69 Mon/Wed @ 8:30pm, starts August 3 (5 slots left)
#70 Tue/Thur @ 6:30am (new start time!), starts August 4

NEXT CFNYC SEMINAR:
Olympic Weightlifting Seminar #3 (Saturday, July 25th)

Monday 090713

Compare to 090528.

Happy birthday, Brett!

Part 2 of the CrossFit Journal's feature on our very own Jacinto Bonilla (full version, subscription required) (free preview version)

2009 CF Games reports: A Finn at the finish / Tanya Wagner wins women's crown / CF Northwest captures Affiliate Cup
Good dancers make the fittest mates
The mainstream press is finally catching on: "Fat is where it's at"
Want to change your life? Change your environment
More than one way to do a max effort
Frozen primal custard

Gabe deadlifts at the Affiliate Cup competition of the Games:

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#10 Mon/Wed @ 7pm, starts July 20 (5 slots left)
NEW! #11 Tue/Thur @ 7am (new start time!), starts August 4
In Manhattan
Elements # 65 & 66 are SOLD OUT!
#67 Mon/Wed @ 7:30pm, starts July 20 (just 1 slot left)
#68 Tue/Thur @ 8:30pm, starts July 28 (5 slots left)
NEW! #69 Mon/Wed @ 8:30pm, starts August 3 (5 slots left)
NEW! #70 Tue/Thur @ 6:30am (new start time!), starts August 4 (5 slots left)

NEXT CFNYC SEMINAR:
Olympic Weightlifting Seminar #3 (Saturday, July 25th)

Sunday 090712

Compare to 090514.

Hot pepper and cool watermelon salsa
In praise of cussing
Sex differences in fat loss
Turning off the stupid
The run from hell (video)

CF GAMES INFO:
Affiliate Cup Results (thus far)
Women's Results (thus far)
Men's Results (thus far)
Official CFHQ Twitter feed
Games Blog

Max on KB swing, Gabe on box jump, and Davi on DB push press. Our Affiliate Cup Team on Friday. (Not pictured: Keith, Sara, or Torch.)

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#10 Mon/Wed @ 7pm, starts July 20 (5 slots left)
NEW! #11 Tue/Thur @ 7am (new start time!), starts August 4
In Manhattan
Elements #64, 65, & 66 are SOLD OUT!
#67 Mon/Wed @ 7:30pm, starts July 20 (2 slots left)
#68 Tue/Thur @ 8:30pm, starts July 28 (5 slots left)
NEW! #69 Mon/Wed @ 8:30pm, starts August 3 (5 slots left)
NEW! #70 Tue/Thur @ 6:30am (new start time!), starts August 4

NEXT CFNYC SEMINAR:
Olympic Weightlifting Seminar #3 (Saturday, July 25th)

Saturday 090711

Compare to 090621.

Can we blame our bad behavior on our stone-age genes?
Disorderly genius: how chaos drives the brain
Today's events at the 2009 CrossFit Games
Better performance after a dreaming nap
The most terrifying bicycle trail on earth

Happy birthday to Sophie who's out at the Games cheering on her boyfriend who's competing today.

Happy birthday to Jeff, who is a sexy bitch:

Best of luck to our CFNYC Affiliate Cup Team! Go Torch, Go Davi, Go Sara, Go Gabe, Go Keith, Go Max!

If there were artistic points awarded to affiliate cup teams, we'd so be in first place. That's Sara on the left and Davi on the right:

Friday 090710

TODAY'S SCHEDULE:
6, 7, 8am; 12:30pm: Instructor's Choice
6pm Front Squats and Situps or Runs and Squats
7pm "Nate" or Runs and Squats
8pm Black Box WOD / Skills
(Note that there are no 5:30 or 6:30 WOD Classes on Fridays. Rest Day Black Box WOD still to come.)

Are you nervous yet?

Combat psychology and sports performance
The many faces of zucchini (plus recipes)
Relaxed concentration vs. deliberate practice
Train for aesthetics...No, really! CrossFitters should train to look good.
ABC's big-meal propaganda
Pointing out gluteal atrophy
Splendid Specimens:The History of Nutrition in Bodybuilding
The big "T"
"People develop Federer obsessions the way teenagers have crushes."

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#10 Mon/Wed @ 7pm, starts July 20 (5 slots left)
NEW! #11 Tue/Thur @ 7am (new start time!), starts August 4
In Manhattan
Elements #64, 65, & 66 are SOLD OUT!
#67 Mon/Wed @ 7:30pm, starts July 20 (3 slots left)
#68 Tue/Thur @ 8:30pm, starts July 28 (5 slots left)
NEW! #69 Mon/Wed @ 8:30pm, starts August 3 (5 slots left)
NEW! #70 Tue/Thur @ 6:30am (new start time!), starts August 4

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

Thursday 090709

Compare to 090520.

How to be a better version of yourself
10 ways to be a responsible carnivore
Training considerations for youth
Minimize spinal movement under load
Escarpment trail run in the Catskills
NYT on NYC pizza (interactive feature)
The perfect burger and all its parts
How to walk in New York / Walking the length of Manhattan
Speal gets 106 unbroken pull-ups (video)

Manny knows what's up:

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#10 Mon/Wed @ 7pm, starts July 20 (5 slots left)
NEW! #11 Tue/Thur @ 7am (new start time!), starts August 4
In Manhattan
Elements #64, 65, & 66 are SOLD OUT!
#67 Mon/Wed @ 7:30pm, starts July 20 (3 slots left)
#68 Tue/Thur @ 8:30pm, starts July 28 (5 slots left)
NEW! #69 Mon/Wed @ 8:30pm, starts August 3 (5 slots left)
NEW! #70 Tue/Thur @ 6:30am (new start time!), starts August 4

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

Wednesday 090708

Compare to 081001.

That funny feeling (scroll down)
The truth about eggs
When do foods really go bad?
You Created It, Tough Guy. So Let's See You Finish It.
The Nike Experiment: How the Shoe Giant Unleashed the Power of Personal Metrics
Celiac disease becoming more common

Team Wallball!

For those of you Black Box members who go way back, you'll remember the fact that our very own Court Wing, RKC-certified kettlebell instructor, once "courted your favor" and asked you to help vote him into the Top 10 RKC-certified instructors of the entire U.S. of A. We were a small gym back then, yet still a mighty powerful one, as we managed to raise Court to the grand heights of #4 on that very list! (He even got to assist Comrade Pavel himself at a cert.)

However, it seems we've had our backs turned for too long and Court's ranking has slipped lower than the Top Ten. So, please, dear loyal students of our very own supreme Court, please take a moment out of your hectic day to offer your review of Court's abilities as a trainer, whether specifically on kettlebells or no. We appreciate it most highly!

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
NEW! #10 Mon/Wed @ 7pm, starts July 20 (5 slots left)
In Manhattan
Elements #64, 65, & 66 are SOLD OUT!
#67 Mon/Wed @ 7:30pm, starts July 20 (3 slots left)
#68 Tue/Thur @ 8:30pm, starts July 28
MORE NEW ELEMENTS STILL TO COME--check back later today for details

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

Tuesday 090707

Compare to 051111.

What we're looking for in crossfitters
Top 10 reasons why the BMI is bogus
Hand care
Ricotta and Raw Ice Cream in Brooklyn
KStarr on tissue healing (CF Journal preview)
Get off the scale, people!
Food and dining slideshow courtesy of The Onion

Happy birthday, KJ!

The greater New York CrossFit community (Black Box, CFBK, Virtuosity, Queens, LIC, Harlem, South Brooklyn) came together on Saturday out at CFSBK to help Jacinto celebrate his 70th birthday JacintoStorm-style. How many Black Boxers do you recognize in the photo? (Photo courtesy of the wonderful Dan Reshef.)

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
NEW! #10 Mon/Wed @ 7pm, starts July 20 (5 slots left)
In Manhattan
Elements #64 & 65 are SOLD OUT!
#66 Tue/Thur @ 7am, starts July 14 (just 1 slot left)
#67 Mon/Wed @ 7:30pm, starts July 20 (3 slots left)
#68 Tue/Thur @ 8:30pm, starts July 28

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

Monday 090706

Post time to comments.

TODAY'S SCHEDULE:
6, 7, 8am; 12:30pm: Instructor's choice
5:30pm No class at this time because it's a Rest Day
6pm Press/Push Press/Push Jerk WOD
6:30pm Black Box WOD
7pm "Randy" or "Badger"
8pm Skills class: GHD situps & back extensions, double and single leg (geared towards newbies but all members are welcome!)

Secrets on how to hack the summer BBQs/parties and still burn fat
"Extras" responsible for 36% of energy intake
Supplements: What you don't know (and probably wish you didn't, after reading this)
Warrior day
On the Way to a Marathon, Federer Keeps His Footing
On choosing your attachments wisely (and whether that's even possible)

Happy belated birthday to Martin (one day late!) who can always be counted on to provide entertaining poses in photos, amazing flexibility, and the best dang push jerks you've ever seen:

Jacinto Bonilla Part 1, CrossFit Journal Preview - video [wmv] [mov]
Gillian Mounsey and Jenn Hunter workout at the Black Box - video [wmv] [mov]

Sunday 090705

Compare to 090407.

Mistress goes to the mountain
Industrial food is giving us less nutrient-rich food
Attack cardio with Vinnie Jones (via)

Saturday 090704

Post time to comments.

Please note that today's schedule is a regular schedule, despite the holiday:
10am free beginners' class
11am WOD class
noon WOD class
1pm WOD class

How much should we trust clinical trials?
Is bicycling bad for your bones?
It ain't easy being a fat chick (via)
The definitive guide to low-level aerobic activity

Friday 090703

Compare to 080213.

Elderly retired boxing champ beats six kinds of crap out of drunken burglar neighbor
We have a bad feeling about our food
Be like the butcher!
Byers is gonna change your life in 30 days
Have some paleo fatty goodness in that fruit salad of yours
Dance, monkey, dance!

Tristan gives us the JacintoStorm09 lowdown:

Tristan post-JacintoStorm09 from CrossFit NYC on Vimeo.

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
NEW! #10 Mon/Wed @ 7pm, starts July 20
In Manhattan
Elements #64 & #65 are SOLD OUT!
#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 SEMINARS:
Olympic Weightlifting Seminar #2 (Saturday, July 11th)
Olympic Weightlifting Seminar #3 (Saturday, July 25th)

And its name is JacintoStorm09!

When they put your face on a CrossFit shirt, that's when you know you've made it:

Thursday 090702

BLACK BOX WOD
JacintoStorm09 (in honor of Jacinto's 70th birthday tomorrow, July 3rd)
Warm-up: Run around the block
For time:
70 squats
70 push ups
70 pull ups
70 wall balls
70 KB swings
70 DL 95# men/65# women
Cool down: Run around the block

TODAY'S SCHEDULE:
6, 7, 8am; 12:30pm: Instructor's Choice
6pm CrossFit Total
6:30pm Black Box WOD
7pm "Eva"
8pm Skills (to be determined by Court)

ATP-PC energy
In search of the perfect human diet
Diet, carbs, fat, and weight loss
Fuel that nurtures
Hard Wired--It's In Our DNA
More from Robb Wolf on post-workout nutrition

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

Wednesday 090701

Compare to 090117.

Whenever the main site calls for a 10K run we offer alternative programming here at the Box (not because we don't believe in running a 10K, but only because we cannot coach a 10K run inside the Box). So if you want to run a 10K (a behavior we strongly encourage, as it is today's WOD), run it in the great outdoors. But if you'd like to get a workout indoors along with some coaching, come in for a class!

If you're looking to run outdoors and would like company, please use today's comments to try to coordinate with other CFNYC members so that you don't have to run solo.

Staying erect (stop laughing!)
Leucine vs. whey for muscle growth
Flavored cooking oil: easier than it sounds
Vegan vs. carnivore, LOL
Bumbershoot's Food for Thought food essay contest
Artery-clogging saturated fat carbs
Coconut milk ice cream (recipe)

Happy birthdays to Dianne and Brian Kane!

CAPTION CONTEST! (post to comments)