UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 30 (5 slots left)
#14 Mon/Wed @ 8pm, starts October 26
In Manhattan
#81 is SOLD OUT!
#82 Tue/Thur @ 6am, starts October 6 (5 slots left)
#83 Mon/Wed @ 9pm, starts October 14 (5 slots left)
#84 Tue/Thur @ 9pm, starts October 20
#85 Mon/Wed @ 8:30pm, starts October 26

Wednesday 090930

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Compare to 090415.

Can Vitamin D improve your athletic performance?
The people profiting from food allergies
Why crystal meth lattes are bad for you
Flu shots and danishes
A CrossFit transformation story from CrossFit West
Old...OLD world waffles

The joint was jumping last Saturday at FGB4:

Happy birthday, David S.!

ATTENTION CFNYC/CFBK MEMBERS! Get ready for our Haunted House Party at the Manhattan Box (date/time still to be determined--we're considering either Friday, October 30th or Saturday, October 31st). Stay tuned for details... (Want to see the fun we cooked up last year out at our BK location? Click here.)

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 30 (5 slots left)
#14 Mon/Wed @ 8pm, starts October 26
In Manhattan
#80 & #81 are SOLD OUT!
#82 Tue/Thur @ 6am, starts October 6 (5 slots left)
#83 Mon/Wed @ 9pm, starts October 14 (5 slots left)
NEW! #84 Tue/Thur @ 9pm, starts October 20
NEW! #85 Mon/Wed @ 8:30pm, starts October 26

Tuesday 090929

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 081016.

Define your training
Confidence, character, and mental toughness
A thank you from Iraq (in re: FGB4)
Don't neglect fine motor function in your training
Review of the Nike Special Forces boot (barefoot training meets combat boots)
Greatest tennis shot of all time (and why you must fail to succeed)

Congratulations to Chris O'Hara, who was our biggest fundraiser at CFNYC for Fight Gone Bad IV. He raised $1044! (Sorry I don't have a photo of Chris on the verge of collapse mid-FGB):

Lt. Gabe carnage shot, post FGB:

Blogger carnage (i.e., me):

Today, as on all Rest Days at CFNYC, you have options: make up a WOD from the last cycle or do the Black Box WOD (see today's schedule, below, for details). So what's it gonna be?

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 30 (5 slots left)
#14 Mon/Wed @ 8pm, starts October 26
In Manhattan
#80 Tue/Thur @ 9pm is SOLD OUT!
#81 Mon/Wed @ 8:30pm, starts October 5 (just 1 slot left!) is SOLD OUT!
#82 Tue/Thur @ 6am, starts October 6 (5 slots left)
#83 Mon/Wed @ 9pm, starts October 14 (5 slots left)

Monday 090928

BLACK BOX WOD:

Complete 5 rounds of the following:
75# (men) / 55# (women) overhead squat, 15 reps
accumulate 30 seconds in an L-sit

Post time to comments.

TODAY'S SCHEDULE:
7, 8am; 12:30pm: Instructor's Choice
5:30pm No WOD (Rest Day)
6pm: "Angie"
6:30pm: Black Box WOD
7pm:Thrusters, Hang Power Cleans, SDLHP's
NEW CLASS TIME! 7:30pm: Black Box WOD
8pm: Squat Cleans and GHD Situps

PLEASE NOTE: We now have a 7:30pm WOD class Monday through Thursday each week!

Hari's Rest Day Link:
Health Problems Health Care Can't Fix

Sara is not only our operations manager, member, and coach-in-training, she was also our top female finisher at the standard female rx'd weights for Fight Gone Bad IV on Saturday with a score of 253!

Avery has been nursing a wrist injury and did a one-armed version of FGB on Saturday and got the overall top female score of 259!

The whiteboard tells the tale. The 27 athletes who did Fight Gone Bad IV at CFNYC:

Thank you to all who participated in and/or donated to our Fight Gone Bad IV charity fundraiser. We appreciate you all being a part of our fight!

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 30 (5 slots left)
#14 Mon/Wed @ 8pm, starts October 26
In Manhattan
#80 Tue/Thur @ 9pm is SOLD OUT!
#81 Mon/Wed @ 8:30pm, starts October 5 (just 1 slot left!)
#82 Tue/Thur @ 6am, starts October 6 (5 slots left)
NEW! #83 Mon/Wed @ 9pm, starts October 14

Sunday 090927

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 090825.

Happy birthdays to Rickey and Jesse!

Blueberry-apple crisp
Don't want to catch a cold? Get your sleep!
When the running is R-rated
Wartime soldier, conflicted mom

Wearing a CFNYC t-shirt wasn't required at FGB4, but it was encouraged:

Can't be with us today but still want to donate to our efforts at the Fight Gone Bad IV charity event? Click here. (Just type in "crossfit nyc" as the team name then pick individual(s) to donate to.)

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 30 (5 slots left)
#14 Mon/Wed @ 8pm, starts October 26
In Manhattan
#80 Tue/Thur @ 9pm is SOLD OUT!
#81 Mon/Wed @ 8:30pm, starts October 5 (just 1 slot left!)
#82 Tue/Thur @ 6am, starts October 6 (5 slots left)
NEW! #83 Mon/Wed @ 9pm, starts October 14

TODAY'S SCHEDULE:
10am: Free Beginners' Class
11am, noon, 1pm: WOD class ("Angie") & Fight Gone Bad IV charity event

Saturday 090926

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 090419.

Fight Gone Bad Movement Standards (courtesy of CFSBK)

Concept 2 Rowing:
Range of Motion Standards: None

Wall Ball:
Range of Motion Standards: Squat below parallel, Medicine ball hits above bottom border of target.
Scaling Options:
Men's RX'd: 20lb ball, 10ft Target
Women's Rx'd 14lb ball, 10 ft Target
Additional Options: 10lb ball, 8 ft Target

Sumo Deadlift High Pull:
Range of Motion Standards: Both Bumpers on the floor, end at full knee and hip extension with the barbell at collar bone level and elbows above hands.
Scaling Options:
Men's RX'd: 75lbs
Women's Rx'd 55lbs
Additional Options: 45lbs

Box Jump:
Range of Motion Standards: Feet start on the floor, Jump or step onto box and end with full knee and hip extension above box
Scaling Options:
Men's and Women's RX'd: 20"
Additional Options: 15"

Push Press:
Range of Motion Standards: Barbell starts racked on shoulders, ends overhead with full elbow, hip and knee extensions, ear should be visible from profile view in front of the upper arm
Scaling Options:
Men's RX'd: 75lbs
Women's Rx'd 55lbs
Additional Options: 45lbs

Scoring:
Each competitor will be assigned a judge to count reps and police the range of motion standards. If you've got any special issues with a movement please be sure to communicate it to your judge before starting the event. Judges are expected to hold their athlete to the standards listed above and count reps out loud during each movement. If an athlete fails to hit any of the standards the judge will call "Foul". Fouls are not debatable, focus on hitting the next rep with full range of motion.

What's your fitness story?
The problem of fighting more with more
Deadlifting stud, squatting dud
Small farms can be and in general are more efficient per unit of land
Is football our species' savior?
Who are the best athletes nobody has heard of?

Fight Gone Bad IV is tomorrow, 9/26 at 11am-2pm (regular classes will also be occurring at the same time). Be there or be square.

Wanna sign up? You still can. Click here.

Can't be there but want to donate? Click here.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 30 (5 slots left)
#14 Mon/Wed @ 8pm, starts October 26
In Manhattan
#80 Tue/Thur @ 9pm is SOLD OUT!
#81 Mon/Wed @ 8:30pm, starts October 5 (just 1 slot left!)
#82 Tue/Thur @ 6am, starts October 6 (5 slots left)
NEW! #83 Mon/Wed @ 9pm, starts October 14

Friday 090925

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Post time to comments.

Compare to 081014.

Happy birthday to Brandon!

Commercial cavemen cookies? (and where to buy them)
Are we meat eaters or vegetarians, part 2 (discusses the "expensive-tissue hypothesis")
Athlete's foot-in-mouth
Strong mama
10 dirty little restaurant secrets (which reminded me of this, but you should also read his whole book)
Secrets of strength

The look of Elements graduates who are glad to have just finished "Fight Gone Bad":

Our Fight Gone Bad IV team has 21 people and we have raised $4169 so far. There's still time to register to participate with us this Saturday, 9/26, for FGB4, the CrossFit community's annual charity drive to support Athletes for a Cure and the Wounded Warrior Project. Remember, you can always sign up for FGB4, make a small donation to yourself, and then come participate on Saturday--there's no minimum for how much money you raise and every dollar helps!

If you are unavailable to join in the fun on Saturday, please consider a donation. (When donating, type "crossfit nyc" as the team name then choose a member to donate to.)

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 30
#14 Mon/Wed @ 8pm, starts October 26
In Manhattan
#80 Tue/Thur @ 9pm is SOLD OUT!
#81 Mon/Wed @ 8:30pm, starts October 5 (2 slots left)
#82 Tue/Thur @ 6am, starts October 6 (5 slots left)

Thursday 090924

BLACK BOX WOD:
For time, complete the following:
25 Double Unders
40 Walking Lunges, 35#
25 Burpees
30 Pull-ups
20 Ring Dips
50 Double Unders
20 Ring Dips
30 Pull-ups
25 Burpees
40 Walking Lunges, 35#
25 Double Unders

TODAY'S SCHEDULE:
7, 8am; 12:30pm: Instructor's choice
5:30pm: No WOD (Rest Day)
6pm: Presses, Push Presses, Push Jerks
6:30pm: Bench Presses, Pull-ups, Back Squats
7pm: Black Box WOD
8pm: Deadlifts (Skill work: ring dips, skin the cats, muscle ups)

Announcement:
Effective Monday, September 28, we will be adding a 7:30pm WOD. We are aware that several members have expressed interest in a later WOD (i.e., after 8pm). We will monitor the level of attendance for a few weeks after this change. We will then determine whether to eliminate the 8pm WOD and create an 8:30pm WOD.

Hari's Rest Day Link:
Why Health Care Will Never Be Equal

New member Jim M. at the Hybrid Challenge last weekend:

Our Fight Gone Bad IV team is now 21 people strong and we have raised $3649 thus far! There's still time to register to participate with us this Saturday, 9/26, for FGB4, the CrossFit community's annual charity drive to support Athletes for a Cure and the Wounded Warrior Project. Remember, you can always sign up for FGB4, make a small donation to yourself, and then come participate on Saturday--there's no minimum for how much money you raise and every dollar helps!

If you are unavailable to join in the fun on Saturday, please consider a donation. (When donating, type "crossfit nyc" as the team name then choose a member to donate to--preferably one who has yet to meet the $150 mark required to get the limited-edition FGB4 t-shirt.)

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 30
#14 Mon/Wed @ 8pm, starts October 26
In Manhattan
#80 Tue/Thur @ 9pm is SOLD OUT!
#81 Mon/Wed @ 8:30pm, starts October 5 (3 slots left 2 slots left)
#82 Tue/Thur @ 6am, starts October 6 (5 slots left)

Wednesday 090923
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Post reps for all three exercises in all rounds.

Compare to 080910.

Fight Gone Bad: it's all in the legs
"Paleolicious": a Paleo cookbook whose proceeds all benefit FGB4
Step it up!
Older, wiser, slower
This is why I CrossFit, part 4

Congratulations to Craig (pictured below at this weekend's Hybrid Challenge), who last night got half way to eventually deadlifting 1,000 pounds:

There's still time to register to participate with us this Saturday, 9/26, for Fight Gone Bad IV, the CrossFit community's annual charity drive to support Athletes for a Cure and the Wounded Warrior Project. (We'll be running the FGB event side by side with the regular WOD classes from 11am through 2pm.)

Our team is now at 19 20 people strong: myself, Torch, Casey, Kent, Sophie, Sara, Ian, Mike K., Kim, Grant, Lenny, Mike M., Chris O., Martin P., Kyle, Zach, Alexei, Dan T., David V., and Avery. We have raised $2581 $3046 thus far!

If you can't participate, please consider a donation. It just takes a moment and you can give as little as the cost of a cup of coffee or as much as you can spare. (When donating, type "crossfit nyc" as the team name then choose a member to donate to--preferably one who has yet to meet the $150 mark.)

And to those readers who responded to my request for support yesterday, thank you. I've now exceeded my $500 fundraising goal by $25 (and counting)!

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 30 (new start date)
#14 Mon/Wed @ 8pm, starts October 26 (new start date)
In Manhattan
#80 Tue/Thur @ 9pm is SOLD OUT!
#81 Mon/Wed @ 8:30pm, starts October 5 (4 slots left)
#82 Tue/Thur @ 6am, starts October 6 (5 slots left)

Tuesday 090922

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090721.

Happy birthday to Elizabeth, one of our best freestanding handstanders and an all-around great crossfitter:

Afraid of success
5 steps to hacking your sleep
Swine-B-Gon
How genes may be altered by experience
The never-ending debate on lumbar flexion of the spine

For those of you across the country (and around the world) who are not members of CFNYC yet still read this blog on a daily basis and find the links I post useful, enlightening, and/or entertaining, may I make a simple, heartfelt request? Please consider making a pledge of support for my efforts at the Fight Gone Bad IV charity fundraiser this Saturday, 9/26. I love doing this blog every day and getting positive feedback from readers around the globe, via comments, emails, and in person. It would mean so much to me to be able to take that positive feedback and turn it into support for Athletes for a Cure and the Wounded Warrior Project, the two charities we're fighting for with FGB4.

Please show your support of this blog by sponsoring my efforts at FGB4. You can donate as little as the cost of a cup of coffee. Whatever you can spare, I'd most certainly appreciate it! (And if you wish, please feel free to post in comments below to let us know that you donated!) Thank you!

Speaking of FGB4, our team is now at 18 people and we've raised $1871 thus far. We've still got time for more people to sign up to compete, so click here to sign up now! (And remember, you don't have to be a firebreather or an amazing fundraiser--every little bit of money raised helps!)

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 30 (new start date)
#14 Mon/Wed @ 8pm, starts October 26 (new start date)
In Manhattan
#79 is SOLD OUT! (starts tonight)
#80 Tue/Thur @ 9pm, starts September 29 (2 slots left)
#81 Mon/Wed @ 8:30pm, starts October 5
#82 Tue/Thur @ 6am, starts October 6 (5 slots left)

Monday 090921

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to 090705.

At the request of Dan D., one of our coaches, I'm focusing today's links on Alzheimer's disease (in honor of World Alzheimer's Day):

According to the Alzheimer's Foundation of America and Alzheimers Association, Alzheimer's disease is a progressive, degenerative disorder that attacks the brain's nerve cells, or neurons, resulting in loss of memory, thinking and language skills, and behavioral changes. There is no cure.

• As many as 5.3 million people in the United States are living with Alzheimer's.


• Alzheimer's and dementia triple healthcare costs for Americans age 65 and older.


• Every 70 seconds, someone develops Alzheimer's.


• Alzheimer's is the sixth-leading cause of death in the United States


• The direct and indirect costs of Alzheimer's and other dementias to Medicare, Medicaid and businesses amount to more than $148 billion each year.

Alzheimers-related deaths have increased 47% since 2000. The financial and societal consequences of Alzheimer's disease will be magnified in 2030, when an estimated 7.7 million Americans will have Alzheimer's, and will be magnified further still in 2050, when approximately 11-16 million Americans will have the disease.

Contributions to fight this disease may be made to the Alzheimers Association where 77% of all funds raised go directly to Alzheimers care, support, research, awareness and advocacy.

CrossFitting, moderate alcohol consumption, and eating a Zone diet may help prevent Alzheimers
One in five fewer may get Alzheimers due to new finding
Keep your cholesterol in check to ward off Alzheimers
Seven ways to keep your brain young
Saturated (bad) fats linked to Alzheimers
Why you should come to the next Rest Day dinner
Bring your parents and grandparents with you to CrossFit

(Part of) Team CrossFit NYC at this past weekend's Hybrid Challenge. From left to right: Torch, Sara, Brett, Craig. (Not pictured: Mike K.) Photo courtesy of Nicole Washington. Click here for results!

FGB4 UPDATE: Our Fight Gone Bad team is now at 17 people and we've raised $1415 thus far. We've still got time for more people to sign up to compete, so click here to sign up now! (And remember, you don't have to be a firebreather, you just have to want to help the two good causes we're fighting for: Athletes for a Cure, Wounded Warrior Project.)

If you're unavailable to compete next Saturday, 9/26, please consider making a donation (just type "CrossFit NYC" as team name and then donate to a particular individual on our team). Thanks!

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 23
#14 Mon/Wed @ 8pm, starts October 19
In Manhattan
#79 is SOLD OUT!
#80 Tue/Thur @ 9pm, starts September 29 (3 slots left)
#81 Mon/Wed @ 8:30pm, starts October 5
#82 Tue/Thur @ 6am, starts October 6

Sunday 090920

BLACK BOX WOD:

Front squat 3-3-3 reps
3 sets max pull-ups

Then:
How many rounds can you complete in 15 minutes of:
Front squat 95# men / 65# women, 10 reps
12 Pull-ups

Post load for front squats, reps for pull-ups, and number of rounds completed in 15 minutes.

TODAY'S SCHEDULE:
11am: Pull-ups, Runs, Thrusters or GHD Situps and Back Extensions
noon: Black Box WOD or GHD Situps and Back Extensions
1pm: Handstand Pushups and L- Pull-ups or GHD Situps and Back Extensions

Hari's Rest Day link:
Don't bet against New York

FGB4 UPDATE: Our Fight Gone Bad team is now at 15 people and we've raised $1390 thus far. We've still got time for more people to sign up to compete, so click here to sign up now! (And remember, you don't have to be a firebreather, you just have to want to help the two good causes we're fighting for: Athletes for a Cure, Wounded Warrior Project.)

If you're unavailable to compete next Saturday, 9/26, please consider making a donation (just type "CrossFit NYC" as team name and then donate to a particular individual on our team). Thanks!

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 23
#14 Mon/Wed @ 8pm, starts October 19
In Manhattan
#79 is SOLD OUT!
#80 Tue/Thur @ 9pm, starts September 29 (3 slots left)
#81 Mon/Wed @ 8:30pm, starts October 5
#82 Tue/Thur @ 6am, starts October 6

Saturday 090919

21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups

Post time to comments.

Are triathletes healthy?
Genes controlling insulin can alter timing of biological clock
The SAID principle--what it is, how it works
A soldier's voice rediscovered

Our Fight Gone Bad team is now at 10 people and we've raised $1010 thus far. We've still got time for more people to sign up to compete, so click here to sign up now!

If you're unavailable on September 26th to compete, please consider making a donation (just type "CrossFit NYC" as team name and then donate to a particular individual on our team). Thanks!

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 23
#14 Mon/Wed @ 8pm, starts October 19
In Manhattan
#79 Mon/Wed @ 9pm, starts September 21 (2 slots left) SOLD OUT!
#80 Tue/Thur @ 9pm, starts September 29 (3 slots left)
#81 Mon/Wed @ 8:30pm, starts October 5
NEW! #82 Tue/Thur @ 6am, starts October 6

Friday 090918

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

Post time to comments.

Compare to 090712.

Central New York Ultimate Fitness Challenge, October 18th
Learning progressions for freestanding HSPUs
On visiting other CF gyms
Essence of tomato
The larger picture of weight gain
To train harder, consider a crowd

Getting Ready for Fight Gone Bad IV from Sportsgrants on Vimeo.

Big thanks to Kent, Sara, Mike K., Grant, Mike M., Martin P., Zach, and Alexei--all of whom have joined me in signing up to be a part of Team CrossFit NYC for Fight Gone Bad IV on Saturday, September 26th.

We're raising money for 2 great charities: Athletes for a Cure (a program of the Prostate Cancer Foundation) and the Wounded Warrior Project (an organization our very own Keith Zeier did tremendous things to support earlier this year).

Whether you're a member of CFNYC/CFBK or not, we'd love to have you participate as part of Team CrossFit NYC. Sign up here to participate and in the comments below let us know that you signed up! (Please note that there's no minimum amount of money you have to raise to participate, though raising $150 or more will get you a limited-edition FGB4 t-shirt.)

If you can't participate but would like to support our efforts, please click here to donate (then type "CrossFit NYC" as team name then donate to a particular individual on our team).

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 23
#14 Mon/Wed @ 8pm, starts October 19
In Manhattan
#79 Mon/Wed @ 9pm, starts September 21 (3 slots left)
#80 Tue/Thur @ 9pm, starts September 29 (4 slots left)
#81 Mon/Wed @ 8:30pm, starts October 5

Thursday 090917

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Post time to comments.

Compare to 060615.

Happy birthday, Scott R.!

Until one is committed
It's not the economy, stupid
Push-up progressions from CrossFit Kids (they work for adults, too!)
Self-regulation of energy intake
"Drop that spoon"--calling bullsh*t on breakfast cereal as a health food
What sort of exercise can make you smarter (you get 3 guesses)?
1 injury, 10 countries--a journey in health care

Do it right now for the warriors:

Fight Gone Bad IV - Do It Right Now from Sportsgrants on Vimeo.

Until CFNYC hosts Fight Gone Bad IV at the Black Box. If you haven't already signed up to participate, please click here to sign up now. Whether you're a firebreather, a newbie, or somewhere in between, we could use your help. Actually, the Wounded Warrior Project and Athletes for a Cure are those who could use your help and it's who the CrossFit community has set out to help with FGB4. So please sign up now and mark your calendar for Saturday, September 26th. One Day. One Brutal Workout. One Purpose.

P.S.: If you'll be unable to participate, you can always support a CFNYC athlete (team name is "CrossFit NYC") who is participating by donating here. Thanks!

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 23
#14 Mon/Wed @ 8pm, starts October 19
In Manhattan
#79 Mon/Wed @ 9pm, starts September 21 (3 slots left)
#80 Tue/Thur @ 9pm, starts September 29 (4 slots left)
#81 Mon/Wed @ 8:30pm, starts October 5

Wednesday 090916

Black Box Rest Day WOD:

"Tabata Fight Gone Bad!"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

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)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Post score to comments.

TODAY'S SCHEDULE:
7, 8am; 12:30pm: Instructor's Choice
5:30pm: no class (rest day)
6pm: "Annie"
6:30pm: 5 x 3 Front Squats
7pm: Tabata Fight Gone Bad
8pm: "Diane" plus SKILLWORK: Press, Push Press, Push Jerk (skillwork is geared towards newbies but all are welcome)

HAPPY BIRTHDAYS to 3 members all born today: Gennady, Edward, and the one and only Johnny Rodz!

Hari's Rest Day Link:
Three times is slavery and treason

More about the Wounded Warrior Project, 1 of the 2 great causes we'll be fighting for on September 26th when we host FGB4 at the Black Box!

The Wounded Warrior Project from Sportsgrants on Vimeo.

SIGN UP TO TAKE PART IN FIGHT GONE BAD IV AT CROSSFIT NYC!

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 23
#14 Mon/Wed @ 8pm, starts October 19
In Manhattan
#79 Mon/Wed @ 9pm, starts September 21 (3 slots left)
#80 Tue/Thur @ 9pm, starts September 29 (5 slots left)
#81 Mon/Wed @ 8:30pm, starts October 5

Tuesday 090915

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

Post loads to comments.

Compare to 090623.

How Fight Gone Bad (the fundraiser) came to be (register here, donate here)
The two awesome charities we're working for: Wounded Warrior Project, Athletes for a Cure
Are we meat eaters or vegetarians? Part 1
On o-lifting technique and metabolic conditioning
Slow Food NYC: Snail of Approval
Saxelby Cheesemongers (their blog)
Is happiness catching?
Grilled lamb kebabs and tzatziki

Lambert, Elizabeth, and Brian M. (left to right) hit the workout hard last week:

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 23
#14 Mon/Wed @ 8pm, starts October 19
In Manhattan
#78 Tue/Thur @ 6am, starts TOMORROW (2 slots left!)
#79 Mon/Wed @ 9pm, starts September 21 (4 slots left 3 slots left)
#80 Tue/Thur @ 9pm, starts September 29 (5 slots left)
#81 Mon/Wed @ 8:30pm, starts October 5

Monday 090914

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Compare to 081209.

Ghrelin and entrainment
100 pounds will always be 100 pounds
Supplement marketing on steroids
Recipe for roasted tomatoes and cipollini: "roast the hell out of them"
Two teenagers humbled one of the world's biggest food companies on their health claims (via)
Flipping abundance and scarcity

Happy birthday O.T. (a.k.a. Tom), one of our original Black Boxers:

And happy birthday to Brad S. (left), who knows how to eat well in foreign countries (also pictured on right, Joe R.):

Sunday 090913

"Diane"

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

Post time to comments.

Compare to 090516.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 23
#14 Mon/Wed @ 8pm, starts October 19
In Manhattan
#77 is SOLD OUT!
#78 Tue/Thur @ 6am, starts NEXT TUESDAY (just 1 slot left!)
#79 Mon/Wed @ 9pm, starts September 21 (5 slots left)
#80 Tue/Thur @ 9pm, starts September 29 (5 slots left)
NEW! #81 Mon/Wed @ 8:30pm, starts October 5

Saturday 090912

BLACK BOX WODs:

Games WOD "A"

"Chelsea-ish"

5 Pullups
10 Pushups
15 Squats

(Men 60 seconds, Women 80 seconds)
Complete as many intervals as possible.

Games WOD "B"

10, 9, 8, 7, 6, 5, 4, 3, 2
Bodyweight Deadlift
1/3 BW DB or KB Hang Power Clean
1/3 BW DB or KB Thrusters

For time.

TODAY'S SCHEDULE:

10am: Beginner's Class & Games WOD "A"
11am: Make-up WODs from last 3-day cycle (at instructor's discretion).
12pm: Games WOD "A"
1pm: Games WOD "B"
2pm: Games WOD "B"

Today is the start of the Black Box Games, running up once a month on rest day Saturdays until the International CrossFit Games in July.
We will be running a 10:00 AM and 12:00 Noon "A" Black Box WOD and a 1:00 PM and 2:00 PM "B" Black Box WOD. These two WOD's will be run close to "competition standards" (with minimal time coaching and maximum time judging).

The hardcore will be able to do the "A" WOD around 10:00 AM and the "B" WOD around 2:00 PM. (So those wanting to simulate a partial Game day will go first before the "A" class and last after the "B" class, allowing a few hours of rest in between). Everyone else feel free to do just one BB Games WOD, "A" or "B".

(Makeup WOD's from the previous cycle will be only at 11:00 AM, and may be on a limited basis, since the focus will be on the "A" and "B" WOD's.)

We will be keeping accurate score and posting the results. We will indicate who did one and who did both WOD's.

There will be no extra charge for Black Box Members. Visitors are welcome and will pay the normal $20 drop-in rate for each WOD they do.

If any of our coaches are available to volunteer for judging the "A" and/or "B" WOD's please let us know.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 23
#14 Mon/Wed @ 8pm, starts October 19
In Manhattan
#77 is SOLD OUT!
#78 Tue/Thur @ 6am, starts NEXT TUESDAY (just 1 slot left!)
#79 Mon/Wed @ 9pm, starts September 21 (5 slots left)
#80 Tue/Thur @ 9pm, starts September 29 (5 slots left)
NEW! #81 Mon/Wed @ 8:30pm, starts October 5

Friday 090911

"Barbara"

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

Rest precisely three minutes between each round.

Compare to 090526.

Acts of kindness are the way to mark 9/11
WTC doctor on 9/11 findings, frustrations
Dying 9/11 firefighter's final wish
The 9/11 anniversary racket
Why hasn't America been attacked again since 9/11?
Remembering a future that everyone feared

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 23
#14 Mon/Wed @ 8pm, starts October 19
In Manhattan
#77 is SOLD OUT!
#78 Tue/Thur @ 6am, starts NEXT TUESDAY (just 2 slots left!)
#79 Mon/Wed @ 9pm, starts September 21 (5 slots left)
#80 Tue/Thur @ 9pm, starts September 29

Thursday 090910

Push Jerk 3-3-3-3-3 reps

Compare to 080902.

Post loads and CrossFit Virtuosity advertisements to comments.

The spirit of the running people: 3 cultures you should know
The problem with positive thinking
Journal of Western Martial Art / Journal of Manly Arts
Paleo pitbull update
Why kettlebells?
Personas--how does the internet see YOU?

If your instructor doesn't already put your name up on the whiteboard and record your time/score/loads lifted when you finish your WOD, then go ahead and do so yourself. Our goal at CFNYC is to make the whiteboard a prominent part of the WOD experience, as it's meant to be.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 23
#14 Mon/Wed @ 8pm, starts October 19
In Manhattan
#77 Mon/Wed @ 8:30pm, starts NEXT MONDAY (just 1 slot left!) SOLD OUT!
#78 Tue/Thur @ 6am, starts NEXT TUESDAY (just 2 slots left!)
#79 Mon/Wed @ 9pm, starts September 21 (5 slots left)
#80 Tue/Thur @ 9pm, starts September 29

Wednesday 090909

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

Post time to comments.

Compare to 090517.

Holding heavy objects makes us see things as more important
A brief history of dubious dieting
Aram on his experience of the Monster Half-Marathon (alongside our coaches Torch and Max)
Help Torch help others
Getting at the heart of kindness

One of our Brooklyn members (NIck J.) takes the message all the way down to Virginia:

Since late spring, our membership has grown by 25%. This has not been obvious over the summer, but some time in the next week or so, we are likely to notice some overcrowding in our classes. We've been through this before, and the solution now will be the same as it has been in the past: add more WOD classes.

As soon as practical, we will be adding a 7:30 PM WOD class on Monday through Thursday. Currently, that time slot is devoted to an Elements Workshop on Monday and Wednesday and to Beginners' classes on Tuesday and Thursday. Effective Monday, September 21, we will no longer have a 7:30 PM Monday-Wednesday Elements Class (it will move to 9:00 PM). If things get too crowded, we will start the 7:30 PM WOD Class on September 21; but if possible, we will delay one more week until September 28, by which time we will have completed the current Tuesday-Thursday 8:30 PM Elements and be able to move the Beginners' Classes into that time slot.

As we gauge demand, we will determine whether to add a 6:30 WOD on Friday. If either the morning or afternoon classes get too busy, we will adjust as needed.

It is likely that we will be running the evening classes on a "first come, first served" basis, with Sara, our operations manager, acting as the final arbiter. What this means is that if by 5:55 twelve people have signed in for the 6:00, the thirteenth person to arrive may need to wait until the 6:30 class (depending on the logistics of that day's WOD). To date, this has almost never happened, and we anticipate that it will occur only rarely; however, if we get a "Fight Gone Bad" or similarly popular WOD in September, it's going to be a challenge. Please be patient.

We have worked our way through several growth spurts in the past, and we will do so again this fall. As always, our focus will be on the quality of our coaching. Please be patient while we continue to grow.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 23
#14 Mon/Wed @ 8pm, starts October 19
In Manhattan
#76 Tue/Thur @ 8:30pm, starts TONIGHT (2 slots left SOLD OUT!)
#77 Mon/Wed @ 8:30pm, starts NEXT MONDAY (2 slots left just 1 slot left!)
#78 Tue/Thur @ 6am, starts NEXT TUESDAY (4 slots left just 2 slots left!)
#79 Mon/Wed @ 9pm, starts September 21 (5 slots left)

Tuesday 090908

BLACK BOX WOD:
15 kettlebell swings
5 kettlebell clean & press with front squat, each arm
14 KB swings
4 KB C&P w/FS, each arm
13 KB swings
3 KB C&P w/FS, each arm
12 KB swings
2 KB C&P w/FS, each arm
11 KB swings
1 KB C&P w/FS, each arm
10 KB swings

Post time to comments.

TODAY'S SCHEDULE:
7, 8am; 12:30pm: Instructor's Choice
5:30pm: No WOD class (Rest Day)
6pm: Running and Burpees
6:30pm: Black Box WOD
7pm: CrossFit Total (instructor will allow individuals to start early as space permits)
8pm: 7 x 1 Clean and Jerks (Skillwork: L-sits)

Hari's Rest Day Linkage:
Crazy Organic Bread Slicer Sign
The Coming Collapse of the Cupcake Bubble

Tim F. mid-clean last week during "Elizabeth":

TODAY'S SCHEDULE:
11am, noon, and 1pm WOD classes

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 23
#14 Mon/Wed @ 8pm, starts October 19
In Manhattan
#76 Tue/Thur @ 8:30pm, starts September 8 (3 slots left 2 slots left)
#77 Mon/Wed @ 8:30pm, starts September 14 (2 slots left)
#78 Tue/Thur @ 6am, starts September 15 (5 slots left 4 slots left)
#79 Mon/Wed @ 9pm (please note new start time), starts September 21

Monday 090907

"CrossFit Total"

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

Post total to comments.

Compare to 090629.

The science in favor of barefoot running
The pills athletes take to reduce the chances that they'll feel sore may increase the odds that they'll wind up injured--and sore.
Fashion likes its women weak--the "broken doll pose"
Rip on women who are afraid of "bulking up"
For your health, Froot Loops

Torch, Aram, and Max all competed yesterday in the Monster Half Marathon. Congrats, guys, and thanks for sending in the photo!

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 23
#14 Mon/Wed @ 8pm, starts October 19
In Manhattan
#76 Tue/Thur @ 8:30pm, starts September 8 (3 slots left)
#77 Mon/Wed @ 8:30pm, starts September 14 (2 slots left)
#78 Tue/Thur @ 6am, starts September 15 (5 slots left)
#79 Mon/Wed @ 9pm (please note new start time), starts September 21

Sunday 090906

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Post time to comments.

Compare to 041027.

Choosing a reliable personal trainer
Go green
It's all Greek to me
Tactical canned bacon that lasts for 10 years (via)
The "holy sh*t!" moment

No, that's not your hangover making you see double--that's Isaac (left) with his identical twin brother Conrad who paid us a visit last week. In the middle of the photo is Janel, a newbie from the 9am Wednesday beginners' class.

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

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

HOLIDAY WEEKEND SCHEDULE:
Saturday and Sunday are regular schedule. Monday, Labor Day, follows our Sunday schedule of 11am, noon, and 1pm WOD classes.

Saturday 090905

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090305.

The Flu Pandemic: 1918...1976...and now. Are we learning?
Federer's footwork
Why you should full squat
"If you are middle of the pack at a CrossFit gym it's like being a C student at Harvard."
Firefighters become medics to the poor

Kelly (we miss you already!) and Anthony H. post-morning-workout earlier this week:

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 23
#14 Mon/Wed @ 8pm, starts October 19
In Manhattan
#76 Tue/Thur @ 8:30pm, starts September 8 (4 slots left)
#77 Mon/Wed @ 8:30pm, starts September 14 (2 slots left)
#78 Tue/Thur @ 6am, starts September 15 (5 slots left)
#79 Mon/Wed @ 7:30pm (new time!), starts September 21

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

Friday 090904

BLACK BOX WOD:
"Christine"
3 rounds for time:
500m row
12 Bodyweight Deadlifts
21 Box Jumps (20" box)

Post time to comments.

TODAY'S SCHEDULE:
7, 8am; 12:30pm: Instructor's Choice
5:30pm: No WOD (Rest Day)
6pm: Rows, Thrusters, Pull-ups
6:30pm: No WOD (Friday)
7pm: "Elizabeth"
7:30 Friday Rest Day Dinner: Ennio and Michael
8pm: Black Box WOD: "Christine"

Hari's Rest Day Link:The Rubber Room

HAPPY BIRTHDAY, JIM!!!

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 23
#14 Mon/Wed @ 8pm, starts October 19
In Manhattan
#76 Tue/Thur @ 8:30pm, starts September 8 (4 slots left)
#77 Mon/Wed @ 8:30pm, starts September 14 (3 slots left)
#78 Tue/Thur @ 6am, starts September 15 (5 slots left)
#79 Mon/Wed @ 8:30pm, starts September 21

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

As is always the case when CFHQ calls for a 5K run, we encourage you to run it outdoors on your own (or with fellow crossfitters--use the comments to organize a group run) OR come down to the Box and see what your coach has cooked up for you. The choice is yours.

Thursday 090903

Run 5 K

Post time to comments.

Compare to 090720.

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 today are as follows: 7am, 8am, 12:30pm, 6pm, 6:30pm, 7pm, and 8pm.

Why you should run the damn thing
The crazy magic beans
The skinny on coconut water
What I did with Spork the deer
Become another person (via)
Primal blueprint recipe videos

Lunchtime class last week. Front row, left to right: Tim F., Keith S., Elizabeth, Dan B., and Isaac. Back row, left to right: Roger, Aaron, Adam L. (on rings), Oliver, David, Adam.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 23
#14 Mon/Wed @ 8pm, starts October 19
In Manhattan
#76 Tue/Thur @ 8:30pm, starts September 8 (5 slots left 4 slots left)
#77 Mon/Wed @ 8:30pm, starts September 14 (4 slots left 3 slots left)
#78 Tue/Thur @ 6am, starts September 15 (5 slots left)
#79 Mon/Wed @ 8:30pm, starts September 21

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

Wednesday 090902

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 090430.

Rx
Will write for Big Pharma grants
A testament to audacity
'Oh yes, the core is very important'--Rip on "the core"
Focus on the movement and not your emotions
Exercise beats angioplasty for some heart patients
Teaching the Olympic lifts in the CrossFit group setting

Torch, Tim B., Justin K., and KJ show us how to POSE:

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 23
NEW! #14 Mon/Wed @ 8pm, starts October 19
In Manhattan
#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!

Tuesday 090901

For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.

Post time to comments.

An easy fix for tennis elbow?
The kettlebell snatch (the other arm)
What is 'normal' eating?
GPP and sport
Wiggling their toes at the shoe giants
Innovation on the whiteboard plus "birth for time" (as rx'd, zero meds)

Avery channels her inner Viking disco queen: