Pull under

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
Thursday 091217
Squat clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090217.

The secret life of cashews

Olive oil and sea salt slow-roasted almonds
A poet who speaks for the farmers
The truth about kids and resistance training
Sports medicine open courseware
Chilean weightlifter has unexpected birth during training
Child diabetes blamed on fructose (via)


  • From the CrossFit Brand X forums, in regards to today’s workout and how to approach it:
    Every ones a Big Dawg. If you are familiar with the movement then test your limits. If you are unfamiliar, please use today to work on the movement.
    Check out Annie cleaning:
    Squat Heights:
    Don’t forget that shoe-wise, today’s a day for weightlifting shoes (ideally) or at least Chuck Taylors, not squishy, thick-bottomed sneakers.
    Here’s why you should be wearing weightlifting shoes when you do weightlifting:
    You need to buy them online, you won’t find them in any shoe stores anywhere. Just google “weightlifting shoes” to find options.

  • dan def

    To continue yesterday’s Paleo Challenge discussion, I liked Crossfit New England’s point system where if you are 100% strict you get 4 points, very strict 3 points, sorta strict 2 points, a few bad choices 1 point and if you totally blow it zero points.
    Generally, habits take 30 days to really develop, so 30 days should be a minumum for any Paleo challenge, but 60 or 90 days would really give you a chance to dial it in. Many of us did the 100 day Burpee Challenge (YAY BURPEES) completing 5050 burpees in 100 days, so a 90 day challenge is possible.

  • Adam

    lets do the challenge, i have fallen of and could use the motivation

  • kj

    Love the points system. I could use this challenge!!

  • Lisa

    I agree the points system and 90 days would be good to follow. I do not need prize money as an incentive but if there is a fee involved to help manage the challenge I am happy to pay.

  • Tim B

    Squat clean 1-1-1-1-1-1-1 reps
    20# PR
    BW 150#
    Crash B Rowing workouts:

  • Hey, everyone!
    I’m coming back on winter break from December 19th to January 17th, and I was hoping to offer private or small group Olympic Weightlifting sessions (maximum of 5 participants), each session lasting 1 to 2 hours. The training will be geared to each individual’s strengths and weaknesses in either the snatch or the clean & jerk, or both if it is a longer session. There will be much hands on coaching and work with weights, so you may actually hit a new PR that day.
    I have a relatively flexible schedule while I am home and I can do this training at either CrossFit NYC or CrossFit Brooklyn.
    Contact me at bjdegennaro@gmail.com for scheduling.
    (sorry for the shameless plug)

  • Adam M

    I’m up for a paleo challenge. My repeated use of dairy will probably kill me though.

  • Some thoughts… 90 days is very ambitious. For most people 4-6 weeks is enough to see results. Part of the challenge is being able to stick to it without getting discourgaed. Going for 90 days definitely increases that risk. Also, the point of the challenge is to eat strict Paleo and see if you can do it. Paleo with cheating or exceptions (“I’m going to allow myself 3 yogurts a week and a piece of chocolate on Fridays”) is just bad eating. If you are going to do it, you should do it right, you are cheating yourself if you dont. Allowing a few “cheat” items is a slippery slope. Once you are able to eat strict paleo for 4-6 weeks, then you can start adding food groups back in. If you don’t completely isolate the variables (no dairy, sugar, grains) you wont be able to see the true results.

  • Tim B
  • Scott R

    Squat Cleans
    135-135-140-145-145-150-155-165(poor squat at 165#)
    Hit PRs on the cleans and back squats this week.
    Im up for a paleo challenge as well.
    Tim- thanks for posting those rowing workouts.

  • Tim B

    check in here where we are talking about what heat to do:
    (i vote 11am)

  • Jai

    I, too, like the point system. I like that there are variables that aren’t about how much weight you’re losing, since that isn’t necessarily everyone’s goal. I’m open to any time frame (assuming we’re starting after the holidays). I think for me the biggest challenge will be preparing more food at home. I’m hoping my Trader Joe’s TV dinners will fit int the challenge, though I’m going to have to study their labels to make sure. (There are several quite tasty ones that are just meat with tasty sauce.)
    Once the paleo challenge is complete, what do you think of doing similar challenges that focus on other goals? Was thinking that a range of motion challenge might be an interesting way of encouraging people to do the pre-hab exercises regularly. The Before picture could be images of everyone showing how bad they are at touching their toes (or whatever position that demonstrates inflexibility) and the After could be the same person kissing their knees with their back and legs straight. Ditto for keeping elbows up in a front squat, and so on.

  • Jai

    Also, for the warrior dash, registry is $45 until 11:59pm on December 31, 2009. After that, the cost starts inching up in five dollar increments. So as Tim said, please go to the forum and vote on what heat, so we can all run together and register early!

  • torch

    5 rds for time:
    3 Squat cleans, 145#
    10 GHD Sit Ups
    10 Hip Ext
    RE: Paleo Challenge. We are doing on in BK in January – penance for the holiday season.
    Additionally: Some of the BK kids are talking about going out for drinks this Friday night. It would be around 9:15 or so until it ends, so after the rest day dinner (which I can’t come to as I will be teaching). Radegast Beer Hall in Williamsburg off the Bedford L stop. This will be the last rest day event I participate in officially. Would love to see anybody there.

  • Kirk

    Regarding the Paleo Challenge ideas kicking around.
    I’m a big fan – I did something like this before and it was great to be doing something like this with a larger support group – even if just to keep focused, bounce questions and info around and add a bit of group guilt not to fall of the rails…
    Perhaps we could start something as of 1 January. That whole New Year’s resolution thing…and of course people will be done with the holidays and ready to recover!
    I don’t know how formal it has to be, we could simply use these comments to comment, etc. The real question would be setting up guidelines for everyone to follow… Perhaps the owners/coaches can weigh in?

  • Lenny

    I was gonna do strict Paleo starting Jan 1st for 6 weeks just to see what I could really achieve. I do a pretty strict Paleo currently and have seen good results. More energy, less body fat, better sleep. I have some greek yogurt and heavy cream w my coffee and the occasional tub of Ben and Jerry’s. Misery loves company, but I don’t find it that hard to follow Paleo aside from those aforementioned flubs. Although chocolate Fridays sound really good.

  • Reagan

    Black Box (263,263)

  • Adam M

    Yeah, who invented the “one piece of chocolate on Fridays” thing? Would a wafer thin mint constitute less of a cheat than a metre-sized toblerone?

  • JoeR

    I am still 38 pounds away from my goal of being considered an adult male by 70’s Big. Will the paleo challenge help me reach that goal?

  • Matt D

    I would definitely be in for the paleo challange. Did one a few months back, but only 4 weeks. Don’t know that I could survive any more then 6 or 8 weeks without a cheat. I already eat mostly paleo, but enjoy alcohol, pizza, and all the other delicious treats processed foods can offer.

  • dan def

    I stand by a point system. Extreem anything is not a good thing. If someone is craving (insert food here) and really feels like he is being deprived of that food during the Paleo challenge, I am afraid of a equal extreem effect of indulgence of (insert food here) after the challenge is finished. The purpose of the challenge, im my opinion, is to develop eating habits that can become a lifestyle. NEVER having another (insert food here) is not realistic for most people.
    One (insert food here) during a 30 day period will not throw all the benefits of a paleo diet out the window.
    The goal is perfection, but excellence is tollerated.

  • I disagree, I am an “all or nothing” kind of person. It’s not a challenge if you aren’t completely committed.
    Do the set amount of time completely stirct and then add in some items once you have reached a certain goal. You are setting yourself up for failure if you eneter the challenge saying that once in awhile you will cheat.

  • Jai

    I think there’s room in this game for both kinds of players. If your goal is to hit perfect paleo every day, then you’re that much more likely to win the prize (either a monetary prize, if the challenge is arranged as a contest, or a better body, which is why we’re all here anyway). I’m not interested in having organized cheating moments (chocolate doesn’t appeal to me anyway, so I’m biased) nor in feeling policed (either by myself or the community).
    That said, I did give up sugar for Lent once (though as a Unitarian Universalist, that’s not a standard practice). And having an external reason (God says no!) to refrain was a surprisingly good motivator. I think the point system is great, and if everyone can commit to the first month free of cheats (personal honor system), then at least you’re figuring out how your body feels on that system. If you’re throwing in a cheat now and then in the beginning, it may be harder to recognize a hidden food sensitivity.

  • ElizabethW

    This past spring some fellow CFers and I completed a 100 day challenge. It was an amazing life changing experience.
    I would say a 30-day challenge and 100-day challenge are very different things. One is a sprint and the other is a marathon. They both seem to have benefits. A 30-day challenge allows you to be all in and to be super focused. With a longer (100-day) challenge you have to be more strategic about planning and dealing with the events that come up–because they will.
    I went on a trip to Paris toward the end of the challenge and I planned well in advance to eat bread and dairy. I wasn’t going to go to Paris and NOT eat croissant and cheese. But having locked in many dietary changes I was able to pick and choose my cheats in a way that had me in very good shape when I got back.
    Finally, having monitored my eating etc. for that long
    (and logging it every day) I find that it is much easier now to get on track when I fall off the wagon.

  • Sara

    squat cleans are getting more comfortable.
    I’m on strict paleo right now and was going to allow myself to have yogurt a couple times a week until I talked with Sophie… she convinced me to actually try to be completely strict. And she’s right (in my opinion). You don’t need the other stuff. I was eating poorly before I started and didn’t think there was any chance I would be able to make it without at least allowing myself a few cheats. I’m over 2 weeks in, 7lbs lighter, and totally fine without yogurt.
    I again agree with Sophie that 90 days is too long for this challenge. Try 30 days completely strict, no cheating. I don’t see any reason why anyone at the box would not be able to do that.

  • I’m going to chime in on this Paleo thing.
    I agree with everyone that 30 days is plenty, you don’t need to go 100 days of trying strict Paleo. All you need is to try 30 days of your life to strict Paleo, after that, you ain’t going to be craving junk foods. You will realize if you have a gluten allergy or are insulin sensitive immediately and accommodate for it. You will see what does and does not work with your body after nearly cleansing it. BTW, I do not consider dairy outside of the realm of Paleo, I think it has a place in the diet if done properly.
    As with everything, moderation is key. It is ok to cheat, it is ok to eat less than perfect, as long as it is not excessive. Some people can get really anal over some berries or a cookie…

  • Mike K

    This sums up the argument for 30 days strict pretty well. http://www.urbangetsdiesel.com/2009/07/change-your-life-in-thirty-days.html
    Plus the whole point is making underlying changes you can live with long term, not minimizing cheats for a period of time so you can make a little progress, maybe win based on points, and then go back to whatever.
    The added bonuses of look/feel/perform better, better health, and what you will learn about how foods affect you are just icing on the cake.
    Finally, when I grow up I hope to have an appetite like Brian’s. Therefore I agree with his take on food on almost all accounts.

  • Mike K

    Cleans today
    warmup- 135, 185
    205, 225, 245f – bar was too far in front, but easily high enough to get under. Was getting a weird tweak in my bicep/shoulder so cut it short today. Will come back to this another day as I’ve been looking forward to going heavy with these.

  • Lol at the “when I grow up…” part.
    To me, food is just common sense. Fruits and veggies are good for you, nuts are good for you, meat is good for you, and processed food is not.
    I do think that the Paleo challenge is a once in a lifetime cleansing deal, I do not think it should be practiced every day of your life because … well birthdays come up and parties come up. People like cake, people like booze, just let go a little bit if you want. No one died from moderate intakes of processed foods or booze. Also, life gets in the way and you cannot eat perfectly all the time, and in that case I say calories become more important than quality, so eat up! If the majority of your food intake is Paleo, then don’t worry about all this little crap. Usain Bolt and the Jamaican team are winning medals eating McNuggets.

  • Mike K

    I agree there too… being too strict too long can take a lot of the enjoyment out of food (and life). And if you really want to you can get so neurotic and stressed out about minutiae that the resulting cortisol increase will blunt the other positive changes.

  • Big D

    Nutrition is commonsense. I don’t see why so many people try to complicate it.
    Even UFC level competitors do well without the complex dietary plans.
    Here is one excellent example regarding Crossfit and it’s relationship to the UFC

  • Lisa

    I see the initial 30 days as a trial run that would ultimately lead to a diet I can follow for life, not as a crash diet. It will be interesting for me to see how staying strictly Paleo for the 30 days works on my self-discipline and my cravings (I really do not NEED chocolate to survive but gods I WANT it).
    Giving up the nonfat Greek yoghurt will be tough as it has a ton of protein and tastes good but hey, maybe I will discover a lactose intolerance.
    Biggest challenge of all for an Irishwoman – no alcohol for 30 days.;)

  • Lenny

    195×1 pr

  • Hari

    Tuesday’s 5 x 3 Back Squats:
    225, 230, 230, 230, 230
    (68,54), (55, 42), (61, 48), (48, 26)
    Wednesday’s Pull-ups, HSPU’s:
    29:54 Sub HSPU’s head to 2 inch (25 lb) plate
    (68,54), (55, 42), (61, 48), (49, 26)