Upside down right side up…plus some big news!

We’ve been able to add a second CrossFit Mobility Cert with Kelly Starrett on Sunday, February 28th. The one on the 27th sold out quickly, so I’d suggest signing up for this one ASAP if you’re interested in going. It’s already posted on the main site as well, so it’s open to anyone to enroll. Questions? Post them to the blog comments.
New Black Box Membership Rates, Effective January 1, 2010
Try a FREE BEGINNERS’ CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.
In Brooklyn
#17 Mon/Wed @ 8pm, starts December 28

In Manhattan
#94 Tue/Thur @ 6am, starts December 22
#95 Tue/Thur @ 8pm, starts December 22 (3 slots left)
#96 Mon/Wed @ 8pm, starts December 28 (4 slots left)
#97 Tue/Thur @ 9pm, starts January 5 (5 slots left)

Gymnastics seminar with Gillian Mounsey at CrossFit NYC
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.
Post time to comments.

How much you sleep, part 1
(scroll down)
Meat to wrap the mind around
Start where you are
“Most problems that occur in training are usually correlated with a lack of coffee.”

Tony deadlifts:


  • Scaling options (and vids about handstand progressions) from the CrossFit BrandX forums:
    Big Dawgs:
    as Rx’d
    The Porch:
    For time:
    21 Pull-ups
    21 Handstand Push-ups
    18 Pull-ups
    18 Handstand Push-ups
    15 Pull-ups
    15 Handstand Push-ups
    12 Pull-ups
    12 Handstand Push-ups
    9 Pull-ups
    9 Handstand Push-ups
    Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.
    For time:
    21 Pull-ups
    21 Handstand Push-ups
    15 Pull-ups
    15 Handstand Push-ups
    9 Pull-ups
    9 Handstand Push-ups
    Pack if you have been doing HSPU progressions try getting upside down today and seeing how you do.
    21 Pull-ups (Beginner or assisted oaky)
    21 Handstand Push-ups progressions
    15 Pull-ups (Beginner or assisted oaky)
    15 Handstand Push-ups progressions
    9 Pull-ups (Beginner or assisted oaky)
    9 Handstand Push-ups progressions
    15 Pull-ups (Beginner or assisted oaky)
    15 Handstand Push-ups progressions
    12 Pull-ups (Beginner or assisted oaky)
    12 Handstand Push-ups progressions
    9 Pull-ups (Beginner or assisted oaky)
    9 Handstand Push-ups progressions
    Handstand Push up Help
    In addition, in re: HSPU’s being nose to floor rather than top of head to floor, I’d advise against, as would Jeff Tucker, who teaches the CF Gymnastics certs. Here’s his comment from about it today:

    HSPU should be top of head if you are going to try and maintain good hollow body positioning and good HS form… Nose to floor leads to bad form, especially when fatiuge sets in. Top of head allows for good range of motion as well. And dont use that ab mat under your head! 😉
    Dont forget you can scale this move as wel lwith power bands or work the good negative in the HSPU if you need to scale it.
    If your arms give out on the dead hangs, you can always scale with a power band around the bar or use a ply box underneath you to get assistance pressing up to finish pull up.

  • jake

    19:56 as RX
    21 18 15 12 9 6 3

  • Emerson

    I scaled the rep scheme like this:
    I did handstand negatives to 3 abmats, but mostly did handstand holds.
    For pull ups I had to use the thin black band occaisonally.
    Cashout: Tabata mash up of 1.5 pood swings and abmat sit ups. Got 40 total of each.

  • Tim B

    CFE This morning
    Heavy Tosh
    Run: 20# vest 3x( 200m + 400m+ 600m)
    resting the time it took you to run each leg
    complete with ninja mask cuz it was freezing

  • Jim M.

    Interesting article on fish oils in today’s NY Times Op Ed:

  • Mike S

    Green then red band for pullups
    bands for handstand pullups
    23min approx (I lost my little notecard)
    Last 6-7 minutes spent on last 2 reps of handstand pullups – ugh.

  • Ricardo

    14:41 pack scaled w/ blue/green band.
    then i did some front squats 5×5
    45, 65, 95, 115, 135 (then back to 95 as many reps to fail)

  • dan def

    The Black Box Summit Fallout continues: Rob Wolf and Greg Everett have been “deactivated” as affiliates:

  • Jim, thanks for the fish oil link. Seems you get what you pay for with fish oil, because the expensive stuff I use, Nordic Naturals, says this about which fish they use in making their product:
    Q. What type of fish does Nordic Naturals use in their products?
    A. Nordic Naturals fish oils come from sardines and anchovies, except for our Children’s DHA/DHA Junior and Arctic Cod Liver Oil products (in flavored liquids or capsules), which come exclusively from virgin Arctic cod liver in the fresh, northern Norwegian waters.

  • Craig F.

    Hey guys,
    Not sure if anybody saw this post from a few days ago on Robb Wolf’s blog, but I thought it was interesting:
    PS – This is not related to the HQ brouhaha issue.
    I am not sure if the owners/trainers would be interested in doing something like this, I know it would be a little work, but if there’s enough interest, I would definitely be down with trying it.

  • Craig, Court and I have been talking about using the blog to institute a Paleo Challenge of some sort, along the lines discussed in that post. Stay tuned for details soon…

  • Jai

    Per a few websites, the fish sources for Kirkland are: Contains: Fish (Anchovy, Herring, Salmon, Sardine and Sprat) and Soy. No menhaden.
    Kirkland is also available on Amazon, though much pricier than Costco. And there’s a new Costco in Manhattan, on 116th near 1st Ave (it’s actually further east than 1st, nearest a little street called Pleasant Avenue). I’m contemplating joining simply because I tend to buy in bulk anyway. If I do, I don’t mind picking up supplies for other people while I’m at it. Maybe a big box of it for the gym? Will figure it out in the new year, see what’s feasible and if there’s enough interest.

  • Justin Katz

    Did CFE this morning at 7
    Did the WOD at 8
    strict pullups
    handstand on the box

  • Joe P

    33 assisted pull ups / 23 jump pull ups
    23 floor push ups / 33 knee pushups

  • Jenn Tang

    green band, 2 abmats for HSPU
    Spent most of the time just trying to get into a handstand, which was extremely frustrating.
    Must Practice More.

  • Jai

    I think my post got eaten? After I hit submit, it said it needed administrator approval. I had links showing that Kirkland fish oil doesn’t use menhaden fish. And said that I might get a Costco membership in the New Year (there’s one up at 116th, on an avenue east of 1st), and if I do, I’m willing to pick up extra bottles for anyone interested.

  • b maher
    Pretty crazy article about female weightlifter having an unexpected baby.

  • GabeK

    Regarding fish oil “quality” and safety…
    As Wolf has explained profusely and repetitively…it is literally impossible to shove mercury and PCB’s into oil itself. So, while certain fish are clearly unsafe to eat, when filtered correctly they can be just fine as an oil supplement.
    i think a nordic naturals deserves a higher price due to higher concentration…not quality

  • Mike Mishik

    How quick does someone start feeling an effect of being on fish oil…is this a subtle change or are there little things that one person can keep an eye out for too monitor how well/wrong they are working.

  • Jai,
    Yes, posts with multiple links get flagged as spam. I went ahead and approved your comment so it should now appear. Be sure in future to only post 1 link per comment.
    Sometimes I post a comment with multiple links but I have to approve my own comment so it’ll go through.
    I didn’t notice a big difference taking fish oil but some people do. Omega 3’s are anti-inflammatory whereas omega 6’s are pro-inflammatory. When the body is in balance with the O-3/O-6 ratio, then things are good. On the typical American diet with high O-6’s, the O-6’s can contribute to chronic inflammation (everything from looking “swollen” to feeling achey).
    Of course, high levels of sugar and starch contribute to chronic inflammation as well, so if you improve your diet (i.e., go paleo or at least mostly paleo) at the same time you add the fish oil, it’s impossible to isolate the effects of the fish oil. Let us know your experiences once a bit of time has passed.

  • Reagan

    As Rx’d. Used a pair of dumbbells for the added range of motion since I didn’t want to go nose to ground and went top of head to ground instead. 2-3 inches of additional ROM makes a huge difference!
    Black Box (262,262)

  • torch

    WOD – strict pulls. HSPU head to floor, hands on 10# plate for additional ROM.

  • Jonathan P

    I got some liquid fish oil by Omega Gold that is 1 tsp per serving (30 in this bottle), containing 1075 mg EPA and 575 mg DHA. That seems like a pretty good deal for $13.99 at PathMark, considering that 2 pills of Nordic naturals (30 servings or 60 pills per bottle) provide 650 and 450 mg EPA & DHA, respectively, for $21.59, to quote the info that Jai posted a couple days ago. The liquid is mildly lemon and rosemary flavored just because it’s flavored with those oils. I also got OmegaWorks Ultra Omega 3, which is $11.99 at PathMark for 625 and 245 mg EPA & DHA or 544 & 408 depending whether you read the nutrition label or the product description (. . .), and even though that’s not as good, I figured it would be good to have if the liquid was intolerable. Not bad, though, against the competition.

  • Lisa

    Re. fish oil – I have noticed any effects (positive or negative) after two months on it but I assume good things are going on behind the scenes. I use GNC’s Triple Strenth capsules, 900mg Omega-3’s per capsule so only need to take 1 per day. (EPA 647mg, DHA 253mg).
    Paleo Challenge – I would DEFINITELY participate. Too easy to cheat myself doing it solo.

  • Tim B

    I’d be up for paleo challange
    i would say in Jan though, the holidays would make it tougher

  • dan def
    Crossfit New England’s Paleo Challenge. Thoughts?

  • Jess L.

    I would be interested in a paleo challenge in the New Year!

  • jake

    I feel like a challenge is like yoyo dieting. It should be a way of life, not something you do to win money or to lose a couple pounds, when it becomes a way of life is when you will see the results.

  • Jake, the idea of a paleo challenge that lasts anywhere from 1 to 3 months is that by the end of it, a lot of people realize how much better they look and feel and decide to stick with paleo long-term. Having done the challenge that long, they’ve already changed their habits. When first making such a big lifestyle change, it helps to not be doing it alone.

  • chris

    thanks for opening up another day with Kelly Starrett, have done PT and classes with him and he is one of the most knowledgeable people you will ever encounter, highly recommended. The only thing I have noticed with fish oil is that I tend to bleed easier. I get cracked cuticles, and they can crack and bleed unexpectedly if I am not careful

  • Craig

    Dan – My only thoughts on that are that challenge you posted were that it was too long. I think somewhere around 8 weeks will allow people to really see good results and get in a habit, but is not so long that it will discourage people from entering or trying the challenge. Keeping a food log, rating everything they do etc. for 4 months is a lot to ask.

  • Mike Mishik

    29:31 Rx’d hands on 10lb plates, hspu’s at the end were a little sketchy

  • Rickke

    scaled to 21-15-9
    HSPUs head to floor, not nose
    strict pull-ups

  • Jai

    All pull ups with purple string:
    21 (12 deadhang, 8 kipping)
    18 (9 deadhang, 9 kipping)
    15 (9, 6)
    12 (12, 0)
    9 (6, 3)
    6 (5, 1)
    3 (3, 0)
    All HSPUs with knees on box. Went slow on pull ups so that I’d be able to deadhang more. 27:09
    I’m in for a paleo challenge in the new year. Dan, I liked that site. Seemed to have a lot of interesting components. I read all the main page, haven’t yet dug deeper to get a sense of what the participant interaction is like.
    I want a real pull up for Christmas! /whine

  • Sherman

    At 7 am session:
    Accomplished a handstand 5 sec. (bowed back, but reasonably vertical nevertheless) for the first time! Many thanks to Allison for her technical advice, encouragement, and demanding standards (no HSPU using a box in the pike position). I tried the handstand 2 other times, and got sort of close, but not really. The most helpful pieces of advice: look down at the floor / mat until reaching vertical (and then look straight ahead), and get hips and shoulders aligned over hands.
    Very scaled 21-15-9: push ups (first unassisted, then alternating purple band and thin purple band), and skill work on just the handstand

  • Tony

    Pull-up/HSPU WOD
    11:50 scaled down 21-15-9 reps. Used 2 abmats for HSPUs.
    Did the Back Squat WOD as well 5×3
    95, 135, 155, 175, 185 (PR)

  • I think 30 days is plenty of time for the challenge. I did a 30 day challenge in sept and I just finished about 2.5 weeks of another challenge (cut short becuase I’m sick). 30 days is a long time to not cheat. It’s pretty hard to survive in a social setting when you are doing strict paleo. It’s fine a few times, but it actually does start to get really annoying, constantly explaining why you can’t eat/drink anything that everyone else is having. I found it was easier just to avoid social situations, but then your social life starts to get pretty lame. I thought the hardest part would be turning down all the sweets in the office, but that was actually easy. Anyways, I think 30 days is a good amount of time, you will learn a lot about yourself. Even if you don’t stick with strict paleo in the long term, your diet will definitely change for the better as a result of putting yourself through the challenge.

  • Emily

    pack scaling, green band (could have done blue…next time!) 3 ab mats on HSPU’s

  • Mike K

    Shoulder felt weird today with HSPUs and was hurting after the first few. It just wasn’t gonna work for 84 reps without risking some type of injury, so I subbed clapping pushups instead, which didn’t bother it at all.
    Been on paleo for a while anyway, but couldn’t hurt to dial it in a little stricter for the challenge. Though I agree with Sophie that the social aspect of stuff is challenging when you’re being super strict.

  • Matt K

    As Rxd 24:18 using 10# plates for the extra range of motion
    I am in for dinner tomorrow if not too late.

  • Matt D

    hspu – 3 ab mats
    1/2 pullup dead hang, 1/2 kipping