CrossFit NYC Growth Plans For 2010

Over the next year, we hope to double our locations, resources, and membership. We will be moving from the current Brooklyn facility and will be planning for a second Manhattan location. The new boxes are expected to meet the following parameters:

• Minimum 5000 square feet ground floor and/or basement space


• Better locations (i.e., not in office buildings)


• Reliable secure parking (Brooklyn)


• Full bathrooms and showers


• Sufficient resources to handle two or more simultaneous WOD classes


• Target move-in date for Brooklyn: Winter 2010


• Target move-in date for Upper West Side: Fall 2010

The recession offers us an opportunity to secure better locations. Several gym chains are currently in bankruptcy, so we expect to find appropriate sites at rents that make sense. (If you see possibilities, email us at infoATcrossfitnycDOTcom.) Even in a bad economy, people will pay for value, and in the next year, we intend to increase significantly the value we provide to our members.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#12 Mon/Wed @ 8pm, starts TONIGHT (3 slots left just 2 slots left!)
#13 Mon/Wed @ 8pm, starts September 23
NEW! #14 Mon/Wed @ 8pm, starts October 19
In Manhattan
#75 Mon/Wed @ 7:30pm, starts TONIGHT (only 1 slot left!)
#76 Tue/Thur @ 8:30pm, starts September 8 (5 slots left)
#77 Mon/Wed @ 8:30pm, starts September 14 (4 slots left)
#78 Tue/Thur @ 6am, starts September 15 (5 slots left)
NEW! #79 Mon/Wed @ 8:30pm, starts September 21

BLACK BOX GAMES DAY is on Saturday, September 12th! Click here to register now!

Monday 090831

Complete as many rounds as possible in 25 minutes of:
hang power snatch @ 75# (men) / 50# (women), 15 reps
ring dip, 10 reps

Post rounds completed to comments.

TODAY'S SCHEDULE:
7, 8am; 12:30pm: Instructor's Choice
5:30pm: No WOD (Rest Day)
6pm: Weighted Pull-ups
6:30pm: Black Box WOD
7pm: 5x3 Overhead Squats
8pm: Skill Work: The Snatch. WOD: Power Snatches and Running

Hari's Rest Day Links:
How A Detainee Became an Asset
The Last Brother

Let's all welcome Court back from his Mexico honeymoon (he'll be back on Wednesday) where he managed to give us a handstand in front of Chichen Itza:

Zach gets a new PR on the weighted pull-up out at BBB: 135#! (Thanks, Luke S., for the video.)

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#12 Mon/Wed @ 8pm, starts August 31 (4 slots left 3 slots left)
#13 Mon/Wed @ 8pm, starts September 23
In Manhattan
#75 Mon/Wed @ 7:30pm, starts August 31 (only 1 slot left!)
#76 Tue/Thur @ 8:30pm, starts September 8 (5 slots left)
#77 Mon/Wed @ 8:30pm, starts September 14 (4 slots left)
#78 Tue/Thur @ 6am, starts September 15

BLACK BOX GAMES DAY is on Saturday, September 12th! Click here to register now!

Sunday 090830

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Compare to 081006.

Triathlons for children?!
Disgusting food, with bacon
10 reasons NOT to train at Hyperfit USA (CF Ann Arbor)
The pain of NOT moving
Foodways
What you eat depends on with whom you eat (via)
Young women consistently exercise less than young men

Your weighted pull-ups don't have to be this heavy, but it's great if they are. (Extra credit if you can identify this Black Boxer and at which (old) location of the Black Box he's doing his weighted pull-ups.)

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#12 Mon/Wed @ 8pm, starts August 31 (4 slots left)
#13 Mon/Wed @ 8pm, starts September 23
In Manhattan
#74 is SOLD OUT!
#75 Mon/Wed @ 7:30pm, starts August 31 (2 slots left)
#76 Tue/Thur @ 8:30pm, starts September 8
#77 Mon/Wed @ 8:30pm, starts September 14 (4 slots left)
#78 Tue/Thur @ 6am, starts September 15

BLACK BOX GAMES DAY is on Saturday, September 12th! Click here to register now!

Saturday 090829

Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters

Post time to comments.

Compare to 061105.

Prolonging the life of berries
When meat becomes dessert
10 refreshing summer foods (slideshow)
Yoga studios escape watchful eye of the state, now free to hurt people randomly
Online age quiz is a window for drug makers
The serious business of sleep

Brendan G. sends his greetings from atop (the appropriately named) Mt. San Jacinto in California, where he shows us his much-improved overhead squat. He expects to be back in the city (and back at the Black Box) in about a month.

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#12 Mon/Wed @ 8pm, starts August 31 (4 slots left)
#13 Mon/Wed @ 8pm, starts September 23
In Manhattan
#74 is SOLD OUT!
#75 Mon/Wed @ 7:30pm, starts August 31 (4 slots left 3 slots left)
#76 Tue/Thur @ 8:30pm, starts September 8
#77 Mon/Wed @ 8:30pm, starts September 14 (4 slots left)
#78 Tue/Thur @ 6am, starts September 15

BLACK BOX GAMES DAY is on Saturday, September 12th! Click here to register now!

Friday 090828

Overhead Squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 090114.

Overhead squatting safely
Some inspiration: Nicole Carroll goes for bodyweight OHS x 15

Black Box member Carlo puts his grip strength to good use in Costa Rica. (Members, send me your action shots for blog-photo consideration at allisonATcrossfitnycDOTcom.)

The Iranian dissident fitness program
Obese people have 'severe brain degeneration'
Nutrition in milk and milk substitutes
How the brain hard-wires us to love Google, Twitter, and texting. And why that's dangerous.
The Top 10 meaty moments in modern movies (via)
Seared salmon with bacon-molasses vinaigrette (recipe)

We all knew he was leaving soon to head back to school, but I just found out this morning that Coach Brian DeGennaro's last day of teaching is today (12:30pm, 6pm, 7pm, 8pm). So please stop by the box today if you can and wish him well on his second year of college. (If you're looking for some last-minute o-lifting coaching from him, I'd especially recommend tonight's 8pm skills class that he's teaching.) And if you can't stop by, use the comments below to give your best wishes!

Yes, he really is able to leap over tall buildings in a single bound:

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#12 Mon/Wed @ 8pm, starts August 31 (5 slots left)
#13 Mon/Wed @ 8pm, starts September 23
In Manhattan
#74 is SOLD OUT!
#75 Mon/Wed @ 7:30pm, starts August 31 (5 slots left)
#76 Tue/Thur @ 8:30pm, starts September 8
#77 Mon/Wed @ 8:30pm, starts September 14 (4 slots left)
#78 Tue/Thur @ 6am, starts September 15

BLACK BOX GAMES DAY is on Saturday, September 12th! Click here to register now!

Thursday 090827

BLACK BOX WOD:

Take a barbell (135# men / 95# women) and complete 10 rounds of the following:

1 power snatch
2 power cleans
3 push jerks

Post time to comments.

TODAY'S SCHEDULE:
7, 8am; 12:30pm: Instructor's Choice
5:30pm No WOD (Rest Day)
6pm: "Cindy" or "Nate"
6:30pm: Black Box WOD
7pm: Thrusters, Hang Power Cleans, Sumo Deadlift High Pulls
8pm: Black Box Skills: power snatch, power clean, push jerk (geared toward newbies but all are welcome)

Hari's Rest Day Linkage:
Usain Bolt Versus The House Cat
Yao Ming Versus The Froghopper
Rest Day Restaurant

MMA fighter and Black Box member Lenny traveled all the way to Spain to get some much-needed rest. And by "rest," I mean "ham consumption." (Members, please send me your "rest" photos for Rest Day blog posts at allisonATcrossfitnycDOTcom.)

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#12 Mon/Wed @ 8pm, starts August 31
#13 Mon/Wed @ 8pm, starts September 23
In Manhattan
#74 is SOLD OUT!
#75 Mon/Wed @ 7:30pm, starts August 31
#76 Tue/Thur @ 8:30pm, starts September 8
#77 Mon/Wed @ 8:30pm, starts September 14 (4 slots left)
#78 Tue/Thur @ 6am, starts September 15

BLACK BOX GAMES DAY is on Saturday, September 12th! Click here to register now!

Wednesday 090826

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Compare to 090708.

Happy birthday to Justin K.!

"I don't think people realize that they've been so blessed to have a body that works right."
Oral contraceptives impair muscle gains in young women (via)
What one year of caveman-ing it looks like (and feels like)
Greens, portions, and the lingering meal (w/recipe)
How to make your own almond milk
Getting real about the high price of cheap food
All forehands all the time

Torch and Zach were featured on Jeff Martone's blog the other day. Here's the pic:

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#12 Mon/Wed @ 8pm, starts August 31
#13 Mon/Wed @ 8pm, starts September 23
In Manhattan
#74 is SOLD OUT!
#75 Mon/Wed @ 7:30pm, starts August 31
#76 Tue/Thur @ 8:30pm, starts September 8
#77 Mon/Wed @ 8:30pm, starts September 14 (4 slots left)
#78 Tue/Thur @ 6am, starts September 15

BLACK BOX GAMES DAY is on Saturday, September 12th! Click here to register now!

Tuesday 090825

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Compare to 090625.

On what changing your diet can do for your athletic performance
Fighting for the Right to Fight: Part I -- Feminist Gains in MMA (via)
Drying tomatoes without an oven
Mystery of the squat
Quality or quantity
It is not about beating the bar with any means possible; it is about mastering movement with the bar.

Let's all give a big congrats to our very own Lisa, whose photo made the CrossFit Endurance blog today with the following caption: "Lisa Madden, CFE NYC ,completed the Leadville 100 mile endurance run last weekend in 26:44:28.. Congrats Lisa, motivational run, for more than all of us sea level dwellers."

and Morgan on your wedding yesterday! Any celebratory burpees?

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#12 Mon/Wed @ 8pm, starts August 31
#13 Mon/Wed @ 8pm, starts September 23
In Manhattan
#73 is SOLD OUT!
#74 Tue/Thur @ 6am, starts August 25 (just 1 slot left)
#75 Mon/Wed @ 7:30pm, starts August 31
#76 Tue/Thur @ 8:30pm, starts September 8
#77 Mon/Wed @ 8:30pm, starts September 14 (4 slots left)
#78 Tue/Thur @ 6am, starts September 15

BLACK BOX GAMES DAY is on Saturday, September 12th! Click here to register now!

Monday 090824

"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 090727.

CrossFitting around the world
Coaching 101
Brain is a co-conspirator in a vicious stress loop
First there was a call for Slow Food. Now it's a manifesto for Slow Communication.
The big draw of a GPS run
It's ugly, it's oily, it happens to be delicious. Why aren't you eating bluefish?

And happy birthday to KATE!

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#12 Mon/Wed @ 8pm, starts August 31
#13 Mon/Wed @ 8pm, starts September 23
In Manhattan
#73 is SOLD OUT!
#74 Tue/Thur @ 6am, starts August 25 (just 1 slot left)
#75 Mon/Wed @ 7:30pm, starts August 31
#76 Tue/Thur @ 8:30pm, starts September 8
#77 Mon/Wed @ 8:30pm, starts September 14 (4 slots left)
#78 Tue/Thur @ 6am, starts September 15

BLACK BOX GAMES DAY is on Saturday, September 12th! Click here to register now!

Saturday 090823

BLACK BOX WOD:
Five rounds, for time, of:
Hang clean, 15 reps
20 Sit-ups

Pick a load for all five rounds. Total score is hang clean load in pounds divided by time to completion in seconds for all five rounds.

TODAY'S SCHEDULE:
11am: "Karen" or Lunges, Pull-Ups, Sit-Ups
noon: 7 x 1 Hang Power Cleans
1pm: "Karen" or Lunges, Pull-Ups, and Sit-Ups

Hari's Rest Day Links:
A "Conservative" Is Likely To Defend The Right To Same-Sex Marriage Before The US Supreme Court
A Liberal Explains Why He Is A "Conservative"

Kirk went all the way to Nova Scotia to get some rest with his kids. (Send me your "resting" photos at allisonATcrossfitnycDOTcom.)

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#12 Mon/Wed @ 8pm, starts August 31
#13 Mon/Wed @ 8pm, starts September 23
In Manhattan
#73 is SOLD OUT!
#74 Tue/Thur @ 6am, starts August 25 (just 1 slot left)
#75 Mon/Wed @ 7:30pm, starts August 31
#76 Tue/Thur @ 8:30pm, starts September 8
#77 Mon/Wed @ 8:30pm, starts September 14 (4 slots left)
#78 Tue/Thur @ 6am, starts September 15

BLACK BOX GAMES DAY is on Saturday, September 12th! Click here to register now!

Saturday 090822

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090716.

A saucey subject
It may be science, but it's still relative
Melon agua fresca (recipe)
No fish can escape mercury pollution
"Cult"
The tone matrix

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#12 Mon/Wed @ 8pm, starts August 31
#13 Mon/Wed @ 8pm, starts September 23
In Manhattan
#73 is SOLD OUT!
#74 Tue/Thur @ 6am, starts August 25 (just 1 slot left)
#75 Mon/Wed @ 7:30pm, starts August 31
#76 Tue/Thur @ 8:30pm, starts September 8
#77 Mon/Wed @ 8:30pm, starts September 14 (4 slots left)
#78 Tue/Thur @ 6am, starts September 15

BLACK BOX GAMES DAY is on Saturday, September 12th! Click here to register now!

Friday 090821

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

Compare to 090613.

It's not okay
Does exercise reduce your cancer risk?
Entitlement
Aram on his experience at the CF Level 1 cert he recently attended
"I hate working out"

Brooklyn member Luke S. puts his CrossFit strength to work:

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#12 Mon/Wed @ 8pm, starts August 31
#13 Mon/Wed @ 8pm, starts September 23
In Manhattan
#73 is SOLD OUT!
#74 Tue/Thur @ 6am, starts August 25 (2 slots left)
#75 Mon/Wed @ 7:30pm, starts August 31
#76 Tue/Thur @ 8:30pm, starts September 8
#77 Mon/Wed @ 8:30pm, starts September 14 (4 slots left)
#78 Tue/Thur @ 6am, starts September 15

BLACK BOX GAMES DAY is on Saturday, September 12th! Click here to register now!

Thursday 090820

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Compare to 090323.

Again Faster's Patrick Cummings: "After the Gun"
Obstacles, hurdles, pitfalls
How did I never know this was a sport?
How to win friends and influence Paleo
Not a gimmick
G.I. Jane breaks the combat barrier
Become a Facebook fan of CrossFit NYC and CrossFit Brooklyn

BLACK BOX GAMES DAY is on Saturday, September 12th! Click here to register now!

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#12 Mon/Wed @ 8pm, starts August 31
#13 Mon/Wed @ 8pm, starts September 23
In Manhattan
#73 Mon/Wed @ 8:30pm, starts August 24 (just 1 slot left!) #73 is SOLD OUT!
#74 Tue/Thur @ 6am, starts August 25 (2 slots left)
#75 Mon/Wed @ 7:30pm, starts August 31
#76 Tue/Thur @ 8:30pm, starts September 8
#77 Mon/Wed @ 8:30pm, starts September 14 (5 slots left 4 slots left)
#78 Tue/Thur @ 6am, starts September 15

It's a Rest Day on the main site but we're always open for business at the Black Box. So come in and do our programming or a make-up of one of the last three days' WODs. Details below.

BLACK BOX WOD:
21-15-9 reps of:
kettlebell snatch, right arm (24kg men/16kg women)
kettlebell snatch, left arm
ring dip

Post time to comments.

TODAY'S SCHEDULE:
7am, 8am, 12:30pm: Instructor's Choice
6pm: Muscle-Ups and Burpees OR Double Unders and Situps
6:30pm: Black Box WOD
7pm: 7 x 1 Push Presses
8pm: Black Box Skills: kettlebell snatch, ring dip

Today's Rest Day articles, as chosen by Hari:
Light reading: Sotomayor vs. Equinox Fitness
Heavy reading: Unconscionable Math

Mike K.'s muscle-up at the Level 1 cert (courtesy of CFSBK):

Justin K. rests. (Members, send me your "rest" photos at allisonATcrossfitnycDOTcom.)

BLACK BOX GAMES DAY is on Saturday, September 12th!
8 slots for Black Box members, female
8 slots for Black Box members, male
8 slots for non-members, female
8 slots for non-members, male

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#12 Mon/Wed @ 8pm, starts August 31
NEW! #13 Mon/Wed @ 8pm, starts September 23
In Manhattan
#73 Mon/Wed @ 8:30pm, starts August 24 (just 1 slot left!)
#74 Tue/Thur @ 6am, starts August 25 (2 slots left)
#75 Mon/Wed @ 7:30pm, starts August 31
#76 Tue/Thur @ 8:30pm, starts September 8
NEW! #77 Mon/Wed @ 8:30pm, starts September 14
NEW! #78 Tue/Thur @ 6am, starts September 15

Tuesday 090818

Push Press 1-1-1-1-1-1-1 reps.

Post loads to comments.

Dr. Eades on Lierre Keith's The Vegetarian Myth (book excerpt, book itself)
Bodyguarding--guarding your own body, that is
A quick look at food allergies and food intolerances
Doctor forced out for disparaging doughnuts
Yoga for bodybuilders
Another awesome critique of that Time Magazine article on exercise and weightloss

Small, medium, large: Alexei (the tall one on the left) at the Level 1 cert (photo courtesy of CFSBK):

BLACK BOX GAMES DAY is on Saturday, September 12th!
8 slots for Black Box members, female
8 slots for Black Box members, male
8 slots for non-members, female
8 slots for non-members, male

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#12 Mon/Wed @ 8pm, starts August 31
NEW! #13 Mon/Wed @ 8pm, starts September 23
In Manhattan
#72 is SOLD OUT!
#73 Mon/Wed @ 8:30pm, starts August 24 (2 slots left just 1 slot left!)
#74 Tue/Thur @ 6am, starts August 25 (2 slots left)
#75 Mon/Wed @ 7:30pm, starts August 31
#76 Tue/Thur @ 8:30pm, starts September 8
NEW! #77 Mon/Wed @ 8:30pm, starts September 14
NEW! #78 Tue/Thur @ 6am, starts September 15

Monday 090817

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments.

Compare to 031001.

"You are never going to go fast at a workout that involves forty-five handstand pushups unless you can actually PERFORM forty-five hand-stand pushups."
Why it's not about the system that you use
Time Magazine lets us all down
Ask the butcher
Practice, purposeful practice
Brooklyn will soon have its own currency, and apparently they're naming it after one of our trainers...

Sophie shows us her muscle-up!

Torch and Dave H. recently attended the running and endurance cert. Torch got his Level 2 and now joins Brian H. as a fellow Level 2 running and endurance coach. Congrats!

BLACK BOX GAMES DAY is on Saturday, September 12th!
8 slots for Black Box members, female
8 slots for Black Box members, male
8 slots for non-members, female
8 slots for non-members, male

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#12 Mon/Wed @ 8pm, starts August 31
In Manhattan
#72 is SOLD OUT!
#73 Mon/Wed @ 8:30pm, starts August 24 (2 slots left)
#74 Tue/Thur @ 6am, starts August 25 (3 slots left 2 slots left)
#75 Mon/Wed @ 7:30pm, starts August 31
#76 Tue/Thur @ 8:30pm, starts September 8

Sunday 090816

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

Compare to 081008.

Happy (belated) birthdays to John L. and Tim F.!

"I sort of think the six-pack abs obsession got so prissy it stopped being masculine"--on why so many New York hipster dudes have pot bellies
"Fat people are doing it!"
My GPP can beat up your GPP
Running sucks, kind of, Part 1; Part 2

BLACK BOX GAMES DAY is on Saturday, September 12th!
8 slots for Black Box members, female
8 slots for Black Box members, male
8 slots for non-members, female
8 slots for non-members, male

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#12 Mon/Wed @ 8pm, starts August 31
In Manhattan
#72 is SOLD OUT!
#73 Mon/Wed @ 8:30pm, starts August 24 (2 slots left)
#74 Tue/Thur @ 6am, starts August 25 (3 slots left)
#75 Mon/Wed @ 7:30pm, starts August 31
#76 Tue/Thur @ 8:30pm, starts September 8

It's a Rest Day on the main site but we're still open for business. Come on down and make up one of the last cycle's workouts you missed. Jeff will be teaching.

TODAY'S SCHEDULE:
10am: Free Beginners' Class
11am: "Linda"
noon: pull-up ladder
1pm: 7x1 front squats

Rest Day Articles for Discussion (as chosen by Hari):
Science and Pseudoscience in Adult Nutrition Research and Practice
Cash for clunkers: free morphine for pain

Please post thoughts to comments.

Rickke rocks the "Be Hard to Kill" t-shirt at the Level 1 cert last weekend (photo courtesy of CFSBK):

BLACK BOX GAMES DAY is on Saturday, September 12th!
8 slots for Black Box members, female
8 slots for Black Box members, male
8 slots for non-members, female
8 slots for non-members, male

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#12 Mon/Wed @ 8pm, starts August 31
In Manhattan
#72 is SOLD OUT!
#73 Mon/Wed @ 8:30pm, starts August 24 (3 slots left 2 slots left)
#74 Tue/Thur @ 6am, starts August 25 (4 slots left)
#75 Mon/Wed @ 7:30pm, starts August 31
#76 Tue/Thur @ 8:30pm, starts September 8

Friday 090814

Front squat 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 070625.

Could running actually be GOOD for your knees?
Rip on shoes
The butter steak: what's the best way to cook a steak?
Double-shot of Robb Wolf goodness: Barry Sears IS paleo! / Zone and athletic performance
Single sets vs. multiple sets in weightlifting
Mindfulness as a safeguard against injury

Happy birthday, Adam M., king of Land, Sea and Air!

Keith Z. (center) and Jeffrey (right) getting their squats on at the Level 1 cert last weekend (photo courtesy of CFSBK):

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#12 Mon/Wed @ 8pm, starts August 31
In Manhattan
#72 is SOLD OUT!
#73 Mon/Wed @ 8:30pm, starts August 24 (3 slots left)
#74 Tue/Thur @ 6am, starts August 25 (4 slots left)
#75 Mon/Wed @ 7:30pm, starts August 31
#76 Tue/Thur @ 8:30pm, starts September 8

Happy birthday to head trainer and original co-founder of CrossFit NYC, the one and only Court Wing. Actor, martial artist, kettlebell expert, Z-health-voodoo-doer, and most excellent CrossFit coach, Court also happens to be a wonderful person. Join me and the rest of CFNYC owners and trainers in wishing Court the happiest of birthdays! (Now we just have to figure out what his birthday WOD will be!)

Court shows his devotion to CrossFit:

Thursday 090813

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to 090218.

SIGN UP FOR THE INAUGURAL EDITION OF THE BLACK BOX GAMES on September 12th!
8 slots for Black Box members, female
8 slots for Black Box members, male
8 slots for non-members, female
8 slots for non-members, male

Will YOU look as good as Jack LaLanne at 93?
Weightlifting helps breast cancer survivors
Dwelling on future pain only makes the present effort even more difficult
Are raw vegetables healthier than cooked vegetables?
Vegan dinner served by a hunter
How to Behave: New Rules for Highly Evolved Humans

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
NEW! #12 Mon/Wed @ 8pm, starts August 31
In Manhattan
#72 Tue/Thur @8:30pm, starts August 18 (only 1 slot left!)
#73 Mon/Wed @ 8:30pm, starts August 24 (4 slots left 3 slots left)
#74 Tue/Thur @ 6am, starts August 25 (5 slots left 4 slots left)
NEW! #75 Mon/Wed @ 7:30pm, starts August 31
NEW! #76 Tue/Thur @ 8:30pm, starts September 8

SIGN UP FOR THE INAUGURAL EDITION OF THE BLACK BOX GAMES on September 12th!
8 slots for Black Box members, female
8 slots for Black Box members, male
8 slots for non-members, female
8 slots for non-members, male

Wednesday 090812

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Compare to 080906.

A novel approach to rest periods
Learning to listen to your body
What if everyone commuted by car into Manhattan?
Why mainstream health reporting is crap
If Kelly Clarkson loves crossfit, does that mean we've officially gone mainstream?
Simply put, good basics lead to good advanced movement
The 10-year century

Congratulations to all our Manhattan and Brooklyn members who participated in this past Saturday's competition. (To view the whole photo set click here):

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
NEW! #12 Mon/Wed @ 8pm, starts August 31
In Manhattan
#72 Tue/Thur @8:30pm, starts August 18 (only 1 slot left!)
#73 Mon/Wed @ 8:30pm, starts August 24 (4 slots left)
#74 Tue/Thur @ 6am, starts August 25 (5 slots left)
NEW! #75 Mon/Wed @ 7:30pm, starts August 31
NEW! #76 Tue/Thur @ 8:30pm, starts September 8

SIGN UP FOR THE INAUGURAL EDITION OF THE BLACK BOX GAMES on September 12th!

8 slots for Black Box members, female
8 slots for Black Box members, male
8 slots for non-members, female
8 slots for non-members, male

Tuesday 090811

Black Box WOD:
THE BEAST!

As many reps as possible in 20 minutes:

Men take a 95# barbell and women take a 65# barbell and do the following:
Deadlift
Hang Power Clean
Front Squat
Push Press
Lower behind the head widen your grip
Snatch Grip Push Press
Overhead Squat
Lower behind the head
Back Squat
Behind the Neck Push Press
Rack and
Reverse Deadlift to the floor.

That's ONE rep.

Post number of reps completed to comments.

Compare to 070904.

TODAY'S SCHEDULE:
6, 7, 8am; 12:30pm: Instructor's Choice
5:30 No class (Rest Day)
6:00 "Tabata Something Else"
6:30 Black Box WOD
7:00 5 x 5 Deadlifts
8:00 Black Box Skills: handstands and handstand push-ups (geared toward newbies but all are welcome)

Today's Rest Day article for discussion (as chosen by Hari). Please post thoughts to comments:
Thoughts on health care reform from a doctor who crossfits by Dr. Darrell White, a.k.a, Bingo

Congratulations to Sara (operations manager and member) who got her first muscle-up last Friday. Here's the proof!

Rob (on the left) rests with a certain famous actor he met recently when flying back to NYC. (Send me your interesting photos of yourself resting for my Rest Day posts to allisonATcrossfitnycDOTcom.)

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#11 Mon/Wed @ 8pm, starts TONIGHT! (4 slots left)
NEW! #12 Mon/Wed @ 8pm, starts August 31
In Manhattan
#72 Tue/Thur @8:30pm, starts August 18 (3 slots left only 1 slot left!)
#73 Mon/Wed @ 8:30pm, starts August 24 (4 slots left)
#74 Tue/Thur @ 6am, starts August 25 (5 slots left)
NEW! #75 Mon/Wed @ 7:30pm, starts August 31
NEW! #76 Tue/Thur @ 8:30pm, starts September 8

SIGN UP FOR THE INAUGURAL EDITION OF THE BLACK BOX GAMES on September 12th!
8 slots for Black Box members, female
8 slots for Black Box members, male
8 slots for non-members, female
8 slots for non-members, male

Monday 090810

Four rounds, each for time of:
800 meter run
Rest as needed between efforts.

Post times for each round to comments.

Compare to 090509.

REMINDER! When it's a run-only WOD like today, the 5:30pm class is cancelled. Thanks!

One woman's request
Probiotics prevent colds
In Which Scarlett Johanssen Does, Verily, Bring It Upon the Buttocks of the Mass Media
Roasted carrot and avocado salad (recipe)
Compliance and sabotage

Congratulations to Alexei, Mike K., Adam L., Aram, Jeffrey B., Keith Z., and Rickke, who all did their Level 1 cert this weekend out at CFSBK. (Photo courtesy of crossfit.com.)


And happy birthday to Zach, who manages to do crossfit-esque things wherever he may be... (photo courtesy of Facebook):


Happy birthday (tomorrow!) to Chris as well, one of our Black Box daddies...

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#11 Mon/Wed @ 8pm, starts August 10 (4 slots left)
In Manhattan
#71 is SOLD OUT!
#72 Tue/Thur @8:30pm, starts August 18 (4 slots left)
#73 Mon/Wed @ 8:30pm, starts August 24 (4 slots left)
#74 Tue/Thur @ 6am, starts August 25 (5 slots left)

SIGN UP FOR THE INAUGURAL EDITION OF THE BLACK BOX GAMES on September 12th!
8 slots for Black Box members, female
8 slots for Black Box members, male
8 slots for non-members, female
8 slots for non-members, male

Sunday 090809

"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 090501.

Happy birthday, Deann!

The truth about grit
Exploring the potential of feta
Hitting your weaknesses--for real this time!
New leaps in research on injuries
We'll have to ask Torch about this

Some pictures from Friday night's Rest Day dinner:

Mike K. and KJ, cousins and fellow Black Boxers:

Dexter and Brian D.: two of the stronger fellows you'll find at CFNYC, to say the least:

Me (and my hat) and Jai:

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#11 Mon/Wed @ 8pm, starts August 10 (4 slots left)
In Manhattan
#71 is SOLD OUT!
#72 Tue/Thur @8:30pm, starts August 18 (4 slots left)
#73 Mon/Wed @ 8:30pm, starts August 24 (4 slots left)
#74 Tue/Thur @ 6am, starts August 25 (5 slots left)

SIGN UP FOR THE INAUGURAL EDITION OF THE BLACK BOX GAMES on September 12th!

Saturday 090808

Deadlift 5-5-5-5-5 reps

Post loads to comments.

Compare to 080716.

The energy balance equation: "Physics is not just a good idea, kids, it's the law."
Marathons and memory
Type 1 diabetes and crossfit
Athletes and "choking"

Happy birthday, Tony!

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#11 Mon/Wed @ 8pm, starts August 10
In Manhattan
#71 is SOLD OUT!
#72 Tue/Thur @8:30pm, starts August 18
NEW! #73 Mon/Wed @ 8:30pm, starts August 24 (4 slots left)
NEW! #74 Tue/Thur @ 6am, starts August 25

SIGN UP FOR THE INAUGURAL EDITION OF THE BLACK BOX GAMES on September 12th!

Friday 090807

BLACK BOX WOD:

Deadllift 5-5-5

Post loads to comments.

TODAY'S SCHEDULE:
6, 7, 8am; 12:30pm: Instructor's Choice
5:30pm: No WOD (Rest Day)
6pm: Fight Gone Bad
6:30pm: No WOD (Friday)
7pm: L-Pull-Ups and Rope Climbs
8pm: Rows, Burpees, Run (skillwork is the deadlift--skillwork sessions are geared toward recent Elements grads but all are welcome!)

Today's links courtesy of Hari:
A farmer's defense of modern farming
Why there will never be a 90-second "Fran"

Please discuss both articles in the comments.

Grace relaxes (photo courtesy of Facebook). Happy birthday, Grace! (Please send me your resting & relaxing photos for future Rest Day posts to allisonATcrossfitnycDOTcom and please add me as a friend on Facebook @ www.facebook.com/allisonbojarski so that I can snag a flattering, non-sweaty photo of you on YOUR birthday. And if somehow you're not on FB, feel free to just send me a photo if your birthday is coming up.)

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#11 Mon/Wed @ 8pm, starts August 10
In Manhattan
#71 is SOLD OUT!
#72 Tue/Thur @8:30pm, starts August 18
NEW! #73 Mon/Wed @ 7:30pm, starts August 24 (4 slots left)
NEW! #74 Tue/Thur @ 6am, starts August 25

SIGN UP FOR THE INAUGURAL EDITION OF THE BLACK BOX GAMES on September 12th!

Thursday 090806

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

Post time to comments.

Compare to 090402.

Did Genghis Khan read Weston Price?
What makes ketchup so yummy, and why we don't want fancy versions of it
On the dangers of antibiotics and how they can lead to other infections
A crossfit dad's perspective of functional fitness
Divorce, it seems, can make you ill
Rekindling the metcon fire

If Torch were an android, he wouldn't need rubbing alcohol for his hands, would he?

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#11 Mon/Wed @ 8pm, starts August 10
In Manhattan
#71 is SOLD OUT!
#72 Tue/Thur @8:30pm, starts August 18
NEW! #73 Mon/Wed @ 7:30pm, starts August 24 (4 slots left)
NEW! #74 Tue/Thur @ 6am, starts August 25

SIGN UP FOR THE INAUGURAL EDITION OF THE BLACK BOX GAMES on September 12th!

Wednesday 090805

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Post time to comments.

Compare to 090411.

How to get intense
Are low-carb diets overrated?
How to succeed at going primal
Oxidized LDL
Bear shaving (and how to avoid it)

THIS is what 40 looks like. HAPPY BIRTHDAY, MICHELLE!

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#11 Mon/Wed @ 8pm, starts August 10
In Manhattan
#71 is SOLD OUT!
#72 Tue/Thur @8:30pm, starts August 18
NEW! #73 Mon/Wed @ 7:30pm, starts August 24
NEW! #74 Tue/Thur @ 6am, starts August 25

SIGN UP FOR THE INAUGURAL EDITION OF THE BLACK BOX GAMES on September 12th!

Tuesday 090804

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 090329.

Different shades of power
Just one of the reasons I love coaching
If you're going to be super-fast, you need to be efficient (a.k.a. "good form")
Why you should exercise (video)
Deadlift grip advice from a powerlifter
Stumptuous on "the end of overeating"

Happy belated birthday to Gabe K., here seen using his crossfit skills to win a pickle-eating contest. (Thanks to Jim for sending me the photo. You can see him on the left-hand side, seated. He came in 5th place.)

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 (2 slots left)
#71 is SOLD OUT!
#72 Tue/Thur @8:30pm, starts August 18

Monday 090803

BLACK BOX WOD:
3 rounds for time of the following 3 movements:
500 Rope jumps
15 Thrusters 95# men / 65# women
10 Knees to Elbows

TODAY'S SCHEDULE:
6, 7, 8am; 12:30pm: Instructor's Choice
5:30pm No scheduled class (because it's a Rest Day)
6pm "Nicole" or 7 x 1 Back Squats
6:30pm Black Box WOD
7pm "J.T." or 7 x 1 Back Squats
8pm Black Box Skills Class: ring support and ring dips (geared toward newbies but all welcome to participate)

Commitment
Organic food no more nutritious / So what?
Roasted fruit recipe / Warm stovetop fruit recipe
Relaxation and health
Talk about a bad idea: low-fat chocolate that doesn't melt (via)
Your brain in drive
Crafting health policy while eating Oreos (no, this isn't an Onion headline)
Fancy Fast Food: Yeah it's still bad for you--but see how good it can look!

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

Sunday 090802

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

Compare to 090315.

Out of the kitchen, onto the couch
How to avoid heatstroke
Kim Malz: mother, cancer survivor, Games competitor (video)
What makes a Tabata a Tabata, and how does it compare to steady-state aerobic training?

NEW BEGINNERS' CLASSES SCHEDULE:
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

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

Saturday 090801

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments

Compare to 090610.

Better performance after a dreaming nap
Preparation
Get down
Smoked meat: Montreal vs. NYC
What is an elite athlete, anyway?
Creatine 101

JoeR shows us his handstand in gorgeous Croatia. Members, please send me your picturesque handstand photos for blog consideration at allisonATcrossfitnycDOTcom. Thanks!