A Simple Request

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!)
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!


  • From the CrossFit/Brand X forums, in regards to how to approach today’s workout:
    Today, everyone is a Big Dawg! Do the WOD as RX’d. If you are unfamiliar with the movements watch the videos and then use a weight that will allow you to do the WOD.
    I would add that even if you are familiar with the movements (as anyone who trains with us at the Box is) I still recommend watching the videos. Visual reinforcement of proper technique can be rather helpful in rehearsing the movements mentally before coming down to the Box to actually attempt them.

  • Tim B

    Queens Half Marathon yesterday
    had no idea what to expect really so pretty happy with it
    Resting today and tomorrow. Ankle and knee aren’t feeling to steller

  • Natalie


  • Jenn Tang

    I’m going to be in California for a week – does anyone know of any Crossfit gyms in San Francisco that I could possibly walk-in for a WOD?

  • Jon

    Jenn – I’m sure you can drop by Crossfit SF. It’s in the Presidio (and they work out outside (with the bay and Golden Gate Bridge as a backdrop sometimes). Should be a nice change of pace from the box in NYC (I grew up in the Bay Area…and think I might have to visit my parents as an excuse to drop by there!).

  • Davi

    In SF – Crossfit SF in the Presidio and LaLanne Crossfit in SoMa.
    The Bay Area has, unsurprisingly, a crazy number of affiliates. But those are the two in SF. I’ve been to both.

  • torch

    3 x 5 min max CFE effort: 3 min recovery b/t rounds
    about 0.77 mi per interval

  • torch

    Torch rehab:
    3 rds sorta for time-
    8 strict pull ups
    10 Pull Ups
    15 Sit Ups (HQ)
    20 Walking lunges
    4:38. slow. but i feel better-ish

  • torch

    10 above should read push ups

  • Davi

    Fish oil.
    I recently switched over to the liquid from the capsules because and I can’t really take all the pills required to get .5-1 g of fish oil per 10 lbs of bodyweight.
    How, Allison, how, how, how do you drink that stuff from the bottle? I am trying to stomach it, but between the consistency and the lemon flavoring, it’s like drinking a combination of dish soap and Valdez spillage.
    I guess I’ll get used to it, but it’s making me gag right now.

  • kj

    Davi, I’m with you. It is the worst part of my morning routine. But I really have no idea what to mix it with that won’t end up in me forcing down more mouthfuls that are tainted by that consistency/aftertaste. Any genius solutions here?

  • Peter

    Love the blog Allison!! read it everyday and think the links are great! I made a donation to show my appreciation. Good luck with the fundraiser!

  • Davi

    I tried to make a vinaigrette with it, but it just made me want to chuck my whole salad in the bin. It’s SO heavy and viscous and *shudder*.
    If I switch back to the pills, I’m looking at around 40 pills a day. RIDICULOUS.

  • JoeR

    .5-1 g of fish oil per 10 lbs of bodyweight sounds kinda high. Where did you get that number? I believe the Barry Sears videos in the Journal recommended much lower levels for people that weren’t cardiac patients.

  • Davi

    There’s a shitload of conflicting information, but you’re right that the majority of what I’ve read suggests 3-6 g per day. Yet I keep reading about people having excellent results (whatever that means, exactly) with high(er) dosages. I was taking about 4 grams per day for a while and thought I’d see what happened if I upped the dosage.
    I’m going to consult with a nutritionist who is connected to PT Plus, which is connected to the Harkness Center for Dance Injuries, where I am a patient. I’m interested in putting myself on a major joint-supporting, tendon-healing diet. I’m also just doing a diet tweak, as this injury is a great opportunity for me to evaluate my goals (what they were when I started Crossfit, what they are now, what happened in between points A and B, etc). So I’ll talk with her about it and hear her take.

  • Lt Gabe

    Davi – I don’t keep track of how much fish oil I take daily but I can estimate that I take between 12-21 1g capsules daily. The more I take the better I feel.

  • Reagan

    SP 145-150-155-160-165f
    PP 145-150-155-160-165
    PJ 135-145-150-155-160
    Black Box (198,198)

  • Davi

    Gabe – “the more the better” is largely what I’ve been reading/hearing from poking around the Crossfit main site BB.
    I know there are also some blood thinning properties to fish oil, so I’ve been reading about that too.
    The thing is, I’ve also read that one should only count the EPA/DHA content of the capsules, not the ALA (or whatever – don’t have them in front of me now)…and most capsules only contain about 300-400 mgs of EPA/DHA even if they are 1 g capsules.

  • Jason

    Can anyone recommend a good fish oil pill? I’ve been taking Garden of Life, and it’s 3 pills for 1.0 gram. So at these numbers, it’s a TON of capsules, and ridiculously expensive as well.

  • Billy B

    The flavoring in fish/cod liver oil only makes it worse. And the pills repeat on you hours later. Try mixing it into plain yogurt, that works well. A spash of good hoppy beer cuts the taste as well..

  • Sara

    SP: 70/75/80f/80f/75
    PP: 75/80/85/90/95
    PJ: 100/105/95/95/95
    Nowhere near PR’s on any of these… probably should have taken today off. Totally wrecked from Saturday.

  • Jason

    Answered my own question. Robb Wolff: Kirkland Enteric Coated
    can buy them on Amazon or Costco

  • Rickke

    SP: 105-110-115-120(f)-117(f)
    PP: 95-105-115-120-125
    PJ: 95-115-120-125-130

  • kj

    Press: 50-55-60-60-60 (Old PR: 53)
    Push Press: 55-60-65-65-65 (Old PR: 56.5)
    Push Jerk: 65-65-65-60-60 (Old PR: 43)
    Shockingly, this was a successful heavy day.

  • Alexei

    SP: 95/115/125F/120(PR)/125F
    PP: 115×3/125×3/135×3/140×1(rebent knees on rep 2)/140×3(PR)
    PJ: 135×5/140×5/145×5/150×4(got screamed at for dropping the weight on the last rep)/135×5(didn’t want to get screamed at again)
    Before today… SP pr was 115, PP 1 rep max was 135 (set what… 2 weeks ago?), last time I did 5×5 push jerks I couldn’t get more than 115.

  • Hari

    Your passive-agressive routine is getting old.
    You dropped the weight, because you don’t give a damn. Our members did over 2000 presses tonight. I heard one person drop (and I didn’t even need to look to know who it was).

  • Mike K

    Was gonna just do sets across today, but presses felt strong so I just went with it.
    P: 165, 175, 185 finally back to my old PR!, 195f, 190f
    PP: 185×3, 185×3, 195×3, 200×3 PR, 205×2 missed the 3rd twice
    PJ: 155×5, 165×5, 165×5, 175×5, 185×5 PR
    Felt good getting under the bar on these too.

  • Hari

    (5 x 1 x 130), (5 x 3 x 140), (5 x 5 x 140)
    (68,54), (55, 42), (54, 41)

  • Josh R

    What do those last line of number pairs mean?

  • Jai

    Press: 45f-43f-38-38-40f
    Push Press: 40-43-45-45-45
    Push Jerk: 45 (failed first, got subsequent 4), 45 (one fail), 45 (one fail on 4th), 45 (one fail on 4th), 45 (one fail on 3rd)
    I warmed up with five dead hang pull-ups with purple string. I closed out with three sets of five kipping pull-ups with purple string.
    Side note, I am an OWL educator for my UU church, which basically means that I teach sex ed to 8th graders in Sunday school. We have a question box so that the teens can feel comfortable asking anonymous questions. One that came up recently was “Can lifting weights stunt your growth?”
    I looked to the Crossfit Kids site, didn’t see anything right off. Am going to use the Stumptuous article: http://www.stumptuous.com/i-was-a-12-year-old-powerlifter
    but am curious: were any of you told, when younger, that weight-lifting would stunt your growth? And, while I can conduct an internet search just fine on my own and will continue to do so, if anyone happens to have links handy or feels strongly on the subject, I’m all ears.