Rest Day Dinner Tonight!

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 January 5 (NEW START DATE!)
#95 Tue/Thur @ 8pm, starts December 22 (3 slots left)
#96 Mon/Wed @ 8pm, starts December 28 (3 slots left)
#97 Tue/Thur @ 9pm, starts January 5 (5 slots left)

Friday 091218
Complete as many rounds as possible in 20 minutes:
20 kettlebell snatches
10 wallball sit-ups
5 box jump burpees
Post number of rounds to comments.

7, 8am; 12:30pm: instructor’s choice
5:30pm: 5×3 back squats
6:30pm: strict pull-ups & HSPU’s
7:30pm: 7×1 squat cleans–SKILL: Muscle-up progression
Why it’s always time to learn something new
Top 10 intermediate mistakes
How much you sleep, part 2
The world’s 10 fattest countries
On favors
Let’s welcome back Brian D., who’ll be in town for a month and available for private or group training on the Olympic lifts (see comments for details).


  • Reposting from the other day.
    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 for scheduling.
    (sorry for the shameless plug)

  • Miguel Juarez

    Looks like a challenging CF session! I wonder how GSP would do!

  • Matt D

    Any chance of getting the squat cleans in at 5:30?

  • Jenn Tang

    Whoever put that WOD on the whiteboard this morning is crazy. Though I guess I’m more crazy (or an idiot) for actually doing it:
    5 Rounds:
    10 weighted sit-ups (10#)
    6 Ankles-to-bar
    1 Mini Leg Blaster (10 air-squats, 10 lunges, 10 jumping lunges, 5 jumping squats)
    5 Man-Makers (I’m not a feminist, but someone needs to change this name. I’m just sayin.)
    Happy Friday!

  • CFNYC!
    I’ve been following your comments about doing a “Paleo Challenge”. Using a point system, in my opinion, misses the bus. It sends the message that eating like crap is perfectly okay, as long as you’re willing to accept the “penalty” of a made up and completely random point system. It’s not real – it disassociates the REASON you’re trying to clean up your diet (the negative effects these foods have on your body) and instead associates the “bad” foods with something totally irrelevant and inconsequential.
    There’s a reason our Whole30 program is structured the way it is – 30 days, no cheats, no exceptions, no whining. Because that’s how you REALLY find out how these foods are affecting how you look, feel and perform. No one expects you to eat like that forever, but you can’t tell me that, as CrossFitters in the bad-ass big city, you can’t tough it out for 30 short days?
    If you adopt our program as your “challenge”, we’ll even come down and kick it off in person. Go big or go home, right?
    Melissa and Dallas

  • GabeK

    Thanks for that swift kick in the ass, per se. I completely agree, and this is what Wolf always professes.
    Knock off all the bs, eat the right stuff and completely remove the questionable things. See how you feel in a month and layer stuff back in as necessary.

  • Adam

    And so it goes 30 DAYS!!
    Thanks for the push, January 1st?

  • Lisa

    Jan 01, it is. Better have the champagne before midnight 😉
    Since New Year’s Eve will have a full moon I plan to be skiing as the New Year starts.

  • Jai

    What do people think of having a Paleo Potluck Party as a bit of a kickoff? Not quite on New Year’s, as there will be plenty of other parties in town. But maybe on either Jan 2nd or 10th (both are Saturdays)? I’m happy to host it. I live at 56th and 1st, and I have what Crossfit NYC doesn’t: a kitchen. We can all bring a paleo friendly dish to share, along with the recipe for said dish, and hopefully that will inspire our food choices over the next thirty days.
    Melissa, if you and Dallas want to help kick things off, I can also offer up a pull-out couch should you want to stay in NYC overnight (or for the whole weekend, although if this happens on the 2nd, you may already have New Year’s Eve plans). I’ll send you a message via Facebook, so that you can tell what kind of rapscallion is making such an offer.

  • Will

    Is there a challenge for those of us who already eat paleo? I guess not cheating at all for a month is still a challenge. Maybe experiment with cutting out nuts/seeds?

  • Josh R

    Will the Black Box WOD be an option for all of tonight’s workouts, in addition to what’s listed above?

  • Sara

    Rest Day Dinner, tonight, 7:30pm, Punch. Broadway between 20th and 21st.

  • Sara

    Also, after dinner meet up with Torch at Radegast Hall and Beer Garden on N3rd and Berry. This will be his last rest day event. 🙁

  • Rickke

    Made up squat cleans:
    115-125-135-145-160-165-170 (PR)
    Cash out:
    Row 500m
    10 ring dips
    20 ring push-ups
    30 GHD sit-ups
    Row 500m

  • Will,
    Don’t worry–for those who are already paleo, I’ve got some ideas, such as:
    1) Make most if not all of your animal protein sources be grain-free, i.e., grass-fed beef, pastured chickens (and their eggs).
    2) Experiment with new types of fats to cook with. Instead of sauteing in extra virgin olive oil, which isn’t intended for high heat, try duck fat, chicken fat, leaf lard, or coconut oil.
    3) Do more cooking from scratch and less take-out/delivery/restaurant eating, so that you truly know what went into your food.
    4) If you’ve never cooked, learn to cook. If you already cook, cook new and exciting things that you’ve never done before.
    My plan is to have the blog help give people ideas along these lines and how to execute them. I’d welcome help/suggestions from members who’ve already explored some or all of these things on their own.
    I’m personally trying to challenge myself on these fronts as I’ve been strict paleo since November 1st after over a year of no grains/little sugar but still eating lots of yogurt, some dairy, and limited legumes.
    I plan for the Paleo Challenge to have something for everyone.

  • Emerson

    Hi all, I’m in Marin County, CA for the next two weeks so I’ll be posting some of the workouts I’ll be doing at CrossFit Marin ( Their free intro class is tomorrow and then on Sunday I’m signed up for their intro to parkour class. Very exciting stuff.
    Today I continued with the fighter pull ups on a PAR course near my house (6, 6, 5, 4, 3).

  • torch

    I’m going to weigh in. I’ve been on paleo since September 2008.
    30 day challenge. Strict. That means don’t cheat. If you have a moment of weakness, recognize that it is not okay and jump back on the wagon. Points legitimize cheating. Cheating is not okay for the first 30. After that it’s your game.
    Cheat on Saturdays…weekends…4 meals a week. Whatever allows you to be a functional, improving athlete AND a human. I cheat 1 day a week. Saturdays. Weekends work fine. Going on paleo is a process with which you will constantly experiment and adapt. AFTER the first 30. You sign on for that, you belong to the philosophy.

  • Matt D

    made up the cleans
    135 145 155 165 170 (pr) 175(f) 175 (f) dammit.
    135 135 140

  • Mike Mishik

    black box wod…10 rounds + 4 snatches (1 pood)

  • Jai

    Made up the cleans: 58/60/63/63/65/65/65. The last two I wasn’t getting as low, but it is over my front squat PR so no surprise.
    More fun is that in between cleans, I was doing three reps of unassisted kipping pull ups in a row. Bye-bye, purple string! Think of me fondly when you’re snapping someone else in the crotch.

  • Hari

    Thursday’s 7 x 1 Cleans:
    120, 125, 130, 135, 140, 145, 150
    (68,54), (55, 42), (61, 48), (50, 27)

  • Lisa

    Jai, that is great! Congrats.