October 2009 Archives

FREE BEGINNERS' CLASSES every week at the following times: Wednesday 9am and 6:30pm (new time), Saturday 10am, and Sunday 10am (new day/time) Click here for the full beginners' schedule to sign up and find a class time that's right for you.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#15 Mon/Wed @ 8pm, starts November 16

In Manhattan
#86 Tue/Thur @ 6am, starts November 3 (just 1 slot left)
#87 is SOLD OUT!
#88 Tue/Thur @ 9pm, starts November 12 (5 slots left)
#89 Mon/Wed @ 8pm, starts November 16 (4 slots left)
NEW! #90 Tue/Thur @ 6am, starts December 1

Saturday 091031

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Post time to comments.

A closer look at agave nectar
To cheat or not to cheat
Smashing pumpkins / Apple crumble crisp
How our modern life causes vitamin and mineral deficiencies
Cholesterol: we are dumb

Happy birthday to Alexei (pictured below on the left) with his friend Vas from CF Atlanta, putting their hard-earned strength to good use:

FREE BEGINNERS' CLASSES every week at the following times: Wednesday 9am and 6:30pm (new time), Saturday 10am, and Sunday 10am (new day/time) Click here for the full beginners' schedule to sign up and find a class time that's right for you.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#15 Mon/Wed @ 8pm, starts November 16

In Manhattan
#86 Tue/Thur @ 6am, starts November 3 (2 slots left just 1 slot left)
#87 is SOLD OUT!
#88 Tue/Thur @ 9pm, starts November 12 (5 slots left)
#89 Mon/Wed @ 8pm, starts November 16 (4 slots left)
NEW! #90 Tue/Thur @ 6am, starts December 1

Friday 091030

BLACK BOX WOD:

Zombie Attack Preparedness Workout ("ZAP")--adapted from The Clothes Make the Girl

3 rounds, 1 minute each station:

Kettlebell woodchops
Virtual shoveling
Kip + Kick
Run Stairs
Jump on Stuff
Sprint: 30 seconds + Sewer Crawl: 30 seconds
Hide (rest)

Seems our buddies out at Bodytribe Fitness in Cali are also preparing for the Zombie Onslaught:

TODAY'S SCHEDULE (including new Friday evening class times)
7, 8am; 12:30pm: Instructor's Choice
5:30pm: No WOD class (Rest Day)
6pm: No WOD class (Friday)

6:30pm: 7 x 1 Back Squats or "Nate"
7pm: No WOD (Friday)
7:30pm: 7 x 1 Back Squats or "Annie"
8:30pm: No WOD (Friday)
9pm: PARTY!

The fundamentals: bracing

Row New York
Bike commuting 101
/ The best commuter bikes
"Most of what is passing for 'fitness' today is simply someone profiting off you."
Dogs hogging treadmills at the gym

LAST REMINDER that tonight's Haunted Box Halloween Party starts at 9pm at our Manhattan Box (25 W. 26th St., 3rd floor). All crossfitters welcome, even if you're not a member. Please bring something to eat and/or drink and don't worry about it being fancy and/or paleo. Any treats are appreciated! (Also, costumes are not required but are highly encouraged.)

I'm wondering whether Jeff can top last year's costume...? (and for those of you playing along at home--bonus points if you know who he's dressed as)
jeff_halloween.jpg

Annie get your jump rope

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FREE BEGINNERS' CLASSES every week at the following times: Wednesday 9am and 6:30pm (new time), Saturday 10am, and Sunday 10am (new day/time) Click here for the full beginners' schedule to sign up and find a class time that's right for you.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#15 Mon/Wed @ 8pm, starts November 16

In Manhattan
#86 Tue/Thur @ 6am, starts November 3 (just 2 slots left)
#87 Tue/Thur @ 8pm, starts November 5 (just 2 slots left)
#88 Tue/Thur @ 9pm, starts November 12
#89 Mon/Wed @ 8pm, starts November 16 (4 slots left)

Thursday 091029

"Annie"

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

Post time to comments.

Compare to 090914.

Do you really need reaction time?
The hunt for October mushrooms
The definitive guide to drinking on a low-carb diet
Imagery
Jump more often to increase power and fitness
Is quercetin really a wonder sports supplement? (via)

At last year's party, the doctor was in the house, along with Coach Court. See everybody this Friday night at 9pm for the Haunted Box Halloween Party!
IMG_4172

Back it up

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Another day, another hero

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We have new, earlier evening class times (i.e., Wednesdays at 6:30pm) for our FREE BEGINNERS' CLASSES. Click here for the full beginners' schedule to sign up!

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#15 Mon/Wed @ 8pm, starts November 16

In Manhattan
#86 Tue/Thur @ 6am, starts November 3 (3 slots left)
#87 Tue/Thur @ 8pm, starts November 5 (4 slots left)
#88 Tue/Thur @ 9pm, starts November 12
#89 Mon/Wed @ 8pm, starts November 16 (5 slots left)

Tuesday 091027

"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 090826.

Gillian and Jeannie do "Nate" (video)
Diluting the brand? (on the growth of crossfit)
/ Where is this all going?
On duck hunting
Paleo + CrossFit--it might just save your life
New York City's milk mystery
Does exercise really keep us healthy?
Last time Phillies-Yankees series was won on mound
"The minefield at home"--part of NYTimes.com's war veterans' blog

At last year's Halloween party, Dan Def put the "dead" in deadlift and Craig channeled his inner child. Hope to see everyone this Friday at 9pm for this year's shindig. Please RSVP to comments.
IMG_4222

Keith Z. (pictured below, right) is raising money again for the Special Operations Warrior Foundation, this time running (only!) 26.2 miles (this Sunday at the NYC Marathon) but with the added burden of wearing a 50-pound rucksack. You can donate to the cause here. (Ozzy would approve.)
Ozzy and Keith Z.

ANNOUNCEMENTS/REMINDERS:

There will not be an 8pm Workout of the Day ("WOD") Class Monday through Thursday anymore, as it's being replaced with an 8:30pm WOD Monday through Thursday.

Friday Evening Schedule (not previously announced) will now be:
5:30pm (except Rest Friday's), 6:30pm, 7:30pm
(Previously the schedule was 5:30pm, 6pm, 7pm, 8pm on Friday. We've been getting 0 - 2 people at 8pm on Fridays.)

Effective Sunday, December 1, we will add a 10am Free Beginners' Class on Sundays.

We have new, earlier evening class times (i.e., Wednesdays at 6:30pm) for our FREE BEGINNERS' CLASSES. Click here for the full beginners' schedule to sign up!

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn

#14 Mon/Wed @ 8pm, starts October 26 (3 slots left)
#15 Mon/Wed @ 8pm, starts November 16

In Manhattan
#85 is SOLD OUT!
#86 Tue/Thur @ 6am, starts November 3 (4 slots left) (new dates for this workshop)
#87 Tue/Thur @ 8pm, starts November 5 (5 slots left 4 slots left) (new days of week, dates, and meeting time for this workshop!)
NEW! #88 Tue/Thur @ 9pm, starts November 12
NEW! #89 Mon/Wed @ 8pm, starts November 16 (5 slots left)

Monday 091026

BLACK BOX WOD:

5 rounds for time of:
5 front squats (135# men / 95# women)
10 ring dips
15 ring pull-ups

Post time to comments.

TODAY'S SCHEDULE:
7, 8am; 12:30pm: Instructor's Choice
5:30pm: No WOD (Rest Day)
6pm: "Tommy V"
6:30pm: Black Box WOD
7pm: 7 x 1 Deadlifts
7:30pm: Black Box WOD
8pm has been eliminated and replaced w/8:30pm WOD class, starting today
8:30pm: "Michael" (skillwork: skin the cats and back lever progressions)

Haunted Box Halloween Party this Friday, Oct. 30th at 9pm--who's in? (post RSVP to comments)
CrossFit Hoboken's Winter Challenge
--who's in?
The danger of muscle imbalances
Pearls of wisdom from Tommy Kono
CrossFit and "the wall"
The true role of PT for rehab

Simply cauliflower

Let's wish Tony (pictured below on the right) good luck with his upcoming NYC Marathon run on Sunday. Tony is running the race to raise money for Safe Horizon. You can donate here. Thanks!
lookingalittletired.jpg

At last year's Halloween party, from left: me ("kitty"), Audrey ("Lucille Ball"), and Gillian ("Pirate Wench"). Gillian will be raising money for Hope for the Warriors by doing "Operation Pull for Hope" (100 muscle-ups for time) on November 14th at CFLIC. You can sponsor her here. You can attend the the event for a $25 donation (that's 25 cents per muscle-up) and even participate!
IMG_4243

Sunday with Michael

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Friday's Hero

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Thursday Options

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CrossFit NYC Price Increase Effective January 1, 2010
(From Court, Josh, Hari)

While much of CrossFit transcends the annoying details of running a business, we occasionally need to acknowledge that we are constrained by a number of economic realities:

* Our Manhattan rent is probably the highest of any affiliate.
* Our Manhattan rent per square foot is certainly the highest.
* Our insurance company tells us that our premiums are the highest of any affiliate.
* Rent plus utilities, insurance, and related fixed monthly expenses currently exceed $100 per member.
* We provide approximately 2 coaching hours per member per month: (total WOD coaching hours per month) / (total members) = approximately 2.
* Monthly coaching and administrative payroll currently exceeds $80 per member.
* We pay ourselves nothing for running the business.
* We currently lose money.

The inescapable conclusion is that the service we provide costs more than we are charging.

Effective January 1, 2010, we will need to raise our rates as follows:

* Manhattan Regular Monthly Rate: $200
* Manhattan Student, Military, and Family/Couple Monthly Rate: $150
* Manhattan Regular Six-Month Rate: $1000
* Manhattan Student, Military, and Family/Couple Six-Month Rate: $750

* Brooklyn Regular Monthly Rate: $160
* Brooklyn Student, Military, and Family/Couple Monthly Rate: $120
* Brooklyn Regular Six-Month Rate: $800
* Brooklyn Student, Military, and Family/Couple Six-Month Rate $600

(Please note that Manhattan membership confers access to both of our locations, whereas Brooklyn membership only grants access to our Brooklyn location.)

It is our intent to use this rate increase to improve the value we provide to our members. We made significant progress in 2009. Between our two locations, we now run nearly 100 classes (including 80 WOD classes) per week. We have upgraded our Manhattan location, and made significant investments in equipment. We have over a dozen CrossFit-certified instructors on staff.

We plan to grow and improve even more in 2010. Specifically, we intend to:

* Move to a much better Brooklyn facility. (We're already in negotiations)
* Add more WOD classes at both locations
* Purchase more equipment for both locations
* Sponsor more social events--Rest Day dinners, brunches, fundraisers, competitions
* Improve the overall maintenance and cleanliness of both facilities

As a courtesy to our current members, from now until December 31, we will allow you to purchase as many six-month memberships as you wish at the current rates.
However after January 1, 2010, the above rates will apply.


CLICK HERE FOR FREE BEGINNERS' CLASS SCHEDULE!

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#14 Mon/Wed @ 8pm, starts October 26 (3 slots left)

In Manhattan
#85 Mon/Wed @ 8pm, starts October 26 (3 slots left)
#86 Tue/Thur @ 6am, starts October 27

New dates/times for #87--info to come later today

Thursday 091022

Black Box WOD:
5 rounds for time:
7 Deadlifts (225# men / 155-185# women)
15 Wallballs (20# men / 14# women)

Post time to comments.

TODAY'S SCHEDULE:
7, 8am; 12:30pm: Instructor's Choice
5:30 No WOD (Rest Day)
6:00 Weighted Pull-Ups
6:30 Black Box WOD
7:00 Tabata Something Else
7:30 Black Box WOD
8:00 Lunges and Sit-Ups (Skill work: KB swings (2 & 1 arm), High pulls (2 & 1))

Hari's Rest Day Link:
Small Businesses to NYC: Get Off Our Backs!

CFE-NYC Rowing Workshop on Saturday, November 14th (10am-2pm) ($60 for members, $75 for non-members)--only a few slots left


Another golden oldie

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CLICK HERE FOR FREE BEGINNERS' CLASS SCHEDULE!

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#14 Mon/Wed @ 8pm, starts October 26 (3 slots left)

In Manhattan

#85 Mon/Wed @ 8pm, starts October 26 (4 slots left 3 slots left)
#86 Tue/Thur @ 6am, starts October 27

CFE-NYC Rowing Workshop on Saturday, November 14th (10am-2pm) ($60 for members, $75 for non-members)--only a few slots left

Wednesday 091021

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

Post time to comments.

Compare to 040513.

Happy birthday, Melissa!

Wisdom or fear?
3 half-marathoners who died described as healthy
A guide to fall apples (plus a recipe)
Slow is beautiful
Talking to each other
Breakfast is where the day starts
Sensory motor amnesia

Because you can never get enough of the weighted pull-ups, here's Lenny doing 110# at 170# bodyweight:

16-minute workout

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CLICK HERE FOR FREE BEGINNERS' CLASS SCHEDULE!

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#14 Mon/Wed @ 8pm, starts October 26 (3 slots left)

In Manhattan
#84 Tue/Thur @ 9pm, starts October 20 (3 slots left)
#85 Mon/Wed @ 8pm, starts October 26 (4 slots left)
#86 Tue/Thur @ 6am, starts October 27
#87 Mon/Wed @ 9pm, starts November 4

CFE-NYC Rowing Workshop on Saturday, November 14th (10am-2pm) ($60 for members, $75 for non-members)--only a few slots left

Tuesday 091020

"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 090809.

This week's CrossFit Endurance:
CFE running tonight 6:30pm @ Central Park (meet at Columbus Circle)
CFE running tomorrow morning 6::45am @ Black Box


Dangerous

CrossFit gets some press as "fantasy fitness"
Migraine headache diet
Foodista--the wikipedia of recipes
DO's (moustaches, Led Zeppelin) and DON'T's (tofu, tanning) of "70's Big"
The business of CrossFit (CFJ--free download)

Coach Jacinto shows the young ones how it's done with a PR on the weighted pull-up at 85#:

Jacinto's 85# weighted pull-up! from CrossFit NYC on Vimeo.

And because Zach finds 145# worth of metal to not be "interesting" enough for weighted pull-ups, he's now taken to asking the smallest female in the room (that'd be Annie) to provide a more challenging type of resistance:

CrossFit NYC has now gone from having 1 female coach (i.e., me) to having 3 of them! Let's all congratulate Avery Wittkamp and Sara Carr for getting their Level 1 CrossFit certifications this weekend. Many of our members will know Avery from her working as an assistant on several Elements Workshops (and being a member since WAY back) and will know Sara as our operations manager and more recent member. Photos from the cert to come shortly.

CLICK HERE FOR FREE BEGINNERS' CLASS SCHEDULE!

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#14 Mon/Wed @ 8pm, starts October 26 (3 slots left)

In Manhattan
#84 Tue/Thur @ 9pm, starts October 20 (3 slots left)
#85 Mon/Wed @ 8pm, starts October 26 (4 slots left)
#86 Tue/Thur @ 6am, starts October 27
#87 Mon/Wed @ 9pm, starts November 4

CFE-NYC Rowing Workshop on Saturday, November 14th (10am-2pm) ($60 for members, $75 for non-members)--only a few slots left

Monday 091019

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

Post loads and body weight to comments.

Compare to 090830.

Modern man a wimp, says anthropologist
Let me tell you about my son

The problem with canned tomatoes
No scale
Dutch on Catalyst
A closer look at Vitamin D

Happy birthdays to Jessica L. (today) and Rob (belated--Saturday).

Coach Dan (pictured below) reminds you that our Halloween party will be Friday, October 30th and will be full of (optional) pull-ups. Have you marked your calendar yet?
CIMG4156

CLICK HERE FOR FREE BEGINNERS' CLASS SCHEDULE!

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#14 Mon/Wed @ 8pm, starts October 26 (3 slots left)

In Manhattan
#84 Tue/Thur @ 9pm, starts October 20 (3 slots left)
#85 Mon/Wed @ 8pm, starts October 26 (4 slots left)
#86 Tue/Thur @ 6am, starts October 27
#87 Mon/Wed @ 9pm, starts November 4

Sunday 091018

BLACK BOX WOD:

"KettleHell"

5 rounds for time of the following movements:

20 deadlifts
20 sumo deadlift high pulls
20 2-arm swings
10 right-arm swings
10 left-arm swings
10 right-arm snatches
10 left-arm snatches

Post weight of kettlebell and time to comments.

Compare to 080925.

TODAY'S SCHEDULE:
11am: Cleans/push-ups
noon: Hip-back extensions/runs
1pm: "Tyler"

No wonder people don't take the fitness industry seriously:

The CrossFit treehouse
Getting real rest on your rest day (and just generally)
Stop breathing and let yourself be breathed
Dynamic stretching

"Tyler"

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CLICK HERE FOR FREE BEGINNERS' CLASS SCHEDULE!

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#14 Mon/Wed @ 8pm, starts October 26 (3 slots left)

In Manhattan
#84 Tue/Thur @ 9pm, starts October 20 (3 slots left)
#85 Mon/Wed @ 8pm, starts October 26 (4 slots left)
#86 Tue/Thur @ 6am, starts October 27
#87 Mon/Wed @ 9pm, starts November 4

Saturday 091017

"Tyler"

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Post time to comments.

HeroLtTylerParten.jpg

1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

Forget shorter showers
What your coaches yell at you and why

There is no perfection, just purity
For better deli meats, slice by hand

Knife care
Low-carb's gaining a foothold with the mainstream

A vertebral challenge

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CLICK HERE FOR FREE BEGINNERS' CLASS SCHEDULE!

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#14 Mon/Wed @ 8pm, starts October 26 (5 slots left)

In Manhattan
#84 Tue/Thur @ 9pm, starts October 20 (3 slots left)
#85 Mon/Wed @ 8pm, starts October 26 (4 slots left)
#86 Tue/Thur @ 6am, starts October 27
NEW! #87 Mon/Wed @ 9pm, starts November 4

Friday 091016

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Post time to comments.

Compare to 090227.

Shugyo
Strong is beautiful
More on type 1 diabetes from Robb Wolf
Stumptuous.com on The Vegetarian Myth
Old-school strength--Hermann Goerner
Are you swinging right or wrong?
Does your brain know what your ass does for a living?

Want to improve your rowing? Consider the Rowing Workshop with Tim Broder, Saturday, November 14th. Here we see OT rowing his way through "Fight Gone Bad" at the original Black Box location:
CIMG5313

From the archives

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Mid-week make-ups

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CFE-NYC presents a Rowing Workshop with Tim Broder, Saturday, November 14th (10am-2pm) ($60 for members, $75 for non-members)

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#14 Mon/Wed @ 8pm, starts October 26

In Manhattan
#83 Mon/Wed @ 9pm, starts TONIGHT, October 14 (2 slots left)
#84 Tue/Thur @ 9pm, starts October 20 (5 slots left 4 slots left)
#85 Mon/Wed @ 8pm, starts October 26 (4 slots left)
#86 Tue/Thur @ 6am, starts October 27

Wednesday 091014

BLACK BOX WOD:
21-, 15-, 9- reps of the following:
burpees
knees to elbows
kettlebells swings (men: 2 pood / women: 1 1/2 pood)

Post time to comments.

TODAY'S SCHEDULE:
7, 8am; 12:30pm: Instructor's Choice
5:30 PM No WOD (Rest Day)
6:00 PM CrossFit Total
6:30 PM Black Box WOD
7:00 PM "Fran"
7:30 PM Black Box WOD
8:00 PM "Elizabeth"

Anti-obesity ad shocks New Yorkers
Clean up your act! 10-week challenge (i.e., get ready for the holidays BEFORE they get here)
Confessions of a fitness whore

Do you have this much fun when you are training or playing or even just warming up?
Spiced cider-braised bison (scroll down)
How to cure green olives
The calorie-restriction experiment


CrossFit NYC: The Black Box "Hostile Workout Environment" t-shirts are finally back in stock! $20 each, cash/check/charge. Coach Jacinto models the front and the back of the shirt in the photos below (back in 2007, at the original "black box"):

CIMG4381
CIMG4382


CFE-NYC presents a Rowing Workshop with Tim Broder, Saturday, November 14th (10am-2pm) ($60 for members, $75 for non-members)

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#14 Mon/Wed @ 8pm, starts October 26

In Manhattan
#83 Mon/Wed @ 9pm, starts this Wednesday, October 14 (3 slots left)
#84 Tue/Thur @ 9pm, starts October 20 (5 slots left)
#85 Mon/Wed @ 8pm, starts October 26 (4 slots left)
#86 Tue/Thur @ 6am, starts October 27

Tuesday 091013

"CrossFit Total"

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

Post total to comments.

Compare to 090907.

The skill of relaxation during athletic movement
Defining success
Stairs? What a novel idea
The crucible
Cheat meals, flexible eating, and dietary OCD
Fostering an active lifestyle
Coach Josh on the secret of entrepreneurship

Another day, another muscle-up vid. This time it's one of our newest members, Ari, who recently moved to NYC from Iceland. Here he shows us how a muscle-up doesn't require a shirt but can nonetheless benefit from some long sleeves:

NOTE: Today is a holiday (Columbus Day) but we're on a regular WOD class class schedule (but no Elements classes tonight).

CFE-NYC presents a Rowing Workshop with Tim Broder, Saturday, November 14th (10am-2pm) ($60 for members, $75 for non-members)

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#14 Mon/Wed @ 8pm, starts October 26

In Manhattan
#83 Mon/Wed @ 9pm, starts this Wednesday, October 14 (3 slots left)
#84 Tue/Thur @ 9pm, starts October 20
#85 Mon/Wed @ 8pm, starts October 26 (4 slots left)
#86 Tue/Thur @ 6am, starts October 27

Monday 091012

"Elizabeth"

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

Post time to comments.

Compare to 090902.


Americans celebrate victory for rugby

Gender strength

Upcoming local CF certs this fall: running & endurance in Brooklyn, gymnastics in Queens (or you could take a crossfit vacation in Colorado or go see Dr. Barry Sears for free in Massachusetts)
The power of community
Dissecting the energy needs of the body--research review

No more excuses: how to strengthen your flat feet

After unsuccessfully trying for a muscle-up on his own for awhile, new member Jim M. got his first-ever muscle-up last week after I coached the movement pattern during the lunch class (along with some words of wisdom from 2 members who have muscle-ups) and he then proceeded to do the 30 muscle-up WOD with ease! Congrats, Jim, on being a careful listener/observer and putting it to good use! His was definitely the case of having the strength for the move but just needing a better understanding of how to put it all together. Look how easy he makes it look:


Man Overboard!

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Saturday 091010

BLACK BOX WOD:

"Man Overboard!"

3 rounds of:

250m Row
Ring Dips
KB Swing
Pullups
DB Thrusters

In this workout you move from each of five stations after the person rowing 250 meters finishes.The clock does not reset or stop between exercises. Completion of these 5 exercises constitute one round from which a one-minute break is given 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 the athlete must simply complete the 250 meter row.

Add your points and post them to comments.

Compare to 060326.

TODAY'S REST DAY SCHEDULE:
10am free beginners' class
11am 7x1 thrusters
noon Black Box WOD ("Man Overboard")
1pm row/SDLHP/pull-up WOD

The theory? Diet causes violence. The lab? Prison.
Let them eat plumpy'nut!
How much should female athletes reveal in the name of self-promotion? (related, ESPN Magazine's "The Body Issue")

Happy birthdays to Stephanie and Jen G.!

Thanks to recent visitor Manuel (all the way from Ecuador!) who sent us this group shot post-WOD: clockwise from top left: Shannon, Manuel, Ari, Jamie, Elizabeth:
manuelgroup.JPG

5K all the way (or not)

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CFE-NYC presents a Rowing Workshop with Tim Broder, Saturday, November 14th (10am-2pm) ($60 for members, $75 for non-members)

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#14 Mon/Wed @ 8pm, starts October 26

In Manhattan
#83 Mon/Wed @ 9pm, starts October 14 (4 slots left)
#84 Tue/Thur @ 9pm, starts October 20
#85 Mon/Wed @ 8pm, starts October 26 (4 slots left)
#86 Tue/Thur @ 6am, starts October 27

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.

Friday 091009

Run 5 K

Post time to comments.

Compare to 090903.

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, 7pm, and 8pm (Friday schedule).


The case in favor of running the 5K instead of doing something else today

Conquering my fear of demi-glace
Dr. J top 10 career dunks (video)
Dan John's From the Ground Up! (free e-book on o-lifting)
I love my legs
Putting America's diet on a diet

Active flexibility

Let's wish Lambert a fond farewell. He's off to Belgium but hopefully we'll have him back at the Black Box in 6 months or so when he plans to return to the States. (In the picture below, from his rowing days at UC San Diego, he's second from the left.)

CFE-NYC presents a Rowing Workshop with Tim Broder, Saturday, November 14th (10am-2pm) ($60 for members, $75 for non-members)

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#14 Mon/Wed @ 8pm, starts October 26

In Manhattan
#83 Mon/Wed @ 9pm, starts October 14 (4 slots left)
#84 Tue/Thur @ 9pm, starts October 20
#85 Mon/Wed @ 8pm (new start time!), starts October 26
NEW!
#86 Tue/Thur @ 6am, starts October 27

Thursday 091008

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Post rounds completed to comments.

Compare to 040525.

Gillian Mounsey's "Operation Pull for Hope"--100 muscle-ups in less than an hour, to raise money for the Hope for the Warriors charity (video)
At Jewish delis, times are as lean as good corned beef
How nonsense sharpens the intellect

E. Coli path shows flaws in beef inspection

Rules to eat by
My mom is DIESEL!
70's Big presents "If you wanna be the man you gotta out-eat the man"

I just got Tim Broder's bio for the Rowing Workshop we're having with him. Here's an excerpt: "I was a Varsity rower at Rensselaer Polytechnic Institute for 7 seasons, rowing (mostly) starboard and coxing when the need arose. My goal is increase your knowledge about rowing, both on and off the water, spread the word about Crossfit Endurance NYC, improve your erg technique, and get as many crossfitters as I can to the Crash-B Erg sprints in February. I'm usually at the box 5-6 days a week at 7 or 8am, go on CFE runs on Wednesday mornings, and follow the Zone diet." In the photo below, Tim is on the left:

7x1

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CFE-NYC presents a Rowing Workshop with Tim Broder, Saturday, November 14th (10am-2pm) at the Manhattan Box. ($60 for members, $75 for non-members.) CLICK HERE TO SIGN UP NOW!

Workshop Description:
CFE-NYC presents a rowing workshop with Tim Broder

This 4-hour workshop will cover the following:


  • An overview of rowing on and off the water--rowing history, types of races and competitions, equipment, muscle groups used.

  • Concept 2 Rower overview

  • Erg Demos

  • Training Rotations: Tim will work with each participant to improve form and technique

  • Race strategy: how to approach a 2k--how to mentally prepare, set goals, understanding the structure of a 2k, when to take powerstrokes, when to spring

  • Race Preparation: what to do in the months before Crash-B's (world indoor rowing competition in Boston) - Signing up, workout plans, what to expect

  • Rowing for a crossfit WOD

Workshop finishes with a workout!


UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#14 Mon/Wed @ 8pm, starts October 26

In Manhattan
#83 Mon/Wed @ 9pm, starts October 14 (5 slots left)
#84 Tue/Thur @ 9pm, starts October 20
#85 Mon/Wed @ 8pm (new start time!), starts October 26
NEW!
#86 Tue/Thur @ 6am, starts October 27

Tuesday 091006

"The 300 Workout" (by popular request)

Complete the following:
Pullups - 25 reps
Deadlifts with 135 lbs - 50 reps
Pushups - 50 reps
24-inch Box jumps - 50 reps
Floor wipers - 50 reps
Single-arm Clean-and-Press with 36-lbs Kettlebell - 50 reps
Pullups - 25 reps

Post time to comments.

TODAY'S SCHEDULE:
7, 8am; 12:30pm: Instructor's Choice
5:30pm: No WOD (Rest Day)
6pm: Pistols and Situps
6:30pm: Black box WOD
7pm: 30 Muscle-Ups
7:30pm: Black Box WOD
8pm: Power Cleans, Situps, Back Extensions (skillwork: GHD)

Happy birthday, Paul!

Effective Monday, October 26:
8:00 PM WOD class will be eliminated (Monday thru Thursday)
8:30 PM WOD class will added (Monday thru Thursday)

Monday thru Thursday Evening WOD Schedule will be:

5:30 PM (except Rest Days), 6:00 PM, 6:30 PM, 7:00 PM, 7:30 PM, 8:30 PM

Friday evening WOD schedule will remain unchanged:

5:30 PM (except Rest Days), 6:00 PM, 7:00 PM, 8:00 PM

Hari's Rest Day Link
Criminalizing Everyone

At Saturday's MudRun, Gabe is about to cannonball, I'm just trying to cross the finish line ASAP:
mud_amuck.jpg

Muscle-up your Monday

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UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#14 Mon/Wed @ 8pm, starts October 26

In Manhattan
#81 is SOLD OUT!
#82 Tue/Thur @ 6am, starts THIS TUESDAY (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

Monday 091005

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 090717.

Europe blocks U.S. toxic products
USDA launches "Know your farmer, know your food"
Resistance training vs. aerobic training for fat loss
The (curious) world of competitive food
Training with injuries: the psychological reasons


"They are lumberjacks and they're ok..." From left, Luke F., Torch, Ari, and Guy WON the costumed division at Saturday's Mud-A-Muck run. More pics here.
lumberjacks.jpg

Sunday cleaning

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Pistol packin' WOD

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Saturday 091003

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

"Pistol" is a one-legged squat with kettlebell or dumbbell. Use a 1½ pood kettlebell or 55 pound dumbbell for pistols. Post time to comments.

Compare to 021130.

Nutritional quality and safety of organic food: a review
Power Running
I against I: the chronology Olympics
Mind f**ks
Synchronicity

Congrats to CrossFit Brooklyn's Keith Zeier for getting featured in the CrossFit Journal (full video here, free preview video here). Keith at his Level 1 cert this past August:

Thank God It's Rest Day

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UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#14 Mon/Wed @ 8pm, starts October 26

In Manhattan
#81 is SOLD OUT!
#82 Tue/Thur @ 6am, starts NEXT TUESDAY (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

Friday 091002

BLACK BOX WOD:

Complete as many rounds as possible in 20 minutes of the following:
5 burpee pull-ups
5 kettlebell snatches (left, right) -- 16kg (men) / 12kg (women)
15 box jumps

Post rounds to comments.

TODAY'S SCHEDULE:
7, 8am; 12:30pm: Instructor's Choice
5:30: No WOD class (Rest Day)
6pm: Chipper WOD
6:30pm: No WOD class (Friday)
7pm: "Helen" Or Black Box WOD
7:30pm: No WOD (Friday)
8pm: 7 x 1 Snatches

SAVE THE DATE: CrossFit 101 with Coach Glassman in Harlem, October 8th

Court with Coach Glassman:
Court and Coach

Hari's Rest Day Links:
French Philosopher Rallys Artists Behind Polanski
American Law Professor Responds
Polanski In His Own Words

Just chip away at it

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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 NEXT TUESDAY (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

Thursday 091001

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

Compare to 051220.

"I recommend no more than 15-20% of your workouts go over 20 minutes"
Rippetoe goodness: interview, video how-to of proper dumbbell set-up
Drop that spoon!

Decide to conquer the rower

Baby runs with a fast crowd

PickYourOwn.org: a website that helps you find pick-your-own farms near you
(via)

Happy birthday, Chris C.!
chrischoi.jpg

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