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UPCOMING ELEMENTS WORKSHOPS:
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NEW!
#18 Mon/Wed @ 8pm, starts January 18

In Manhattan
#94 Tue/Thur @ 6am, starts January 5 (4 slots left just 3 slots left)
workshops #95 & #96 are already ongoing
#97 Tue/Thur @ 9pm, starts January 5 (5 slots left)
#98 Tue/Thur @ 8pm, starts January 19
NEW! #99 Mon/Wed @ 8pm, starts January 25

BLACK BOX WOD:
Three rounds, 21-15- and 9 reps, for time of:
barbell thrusters (95# men / 65# women)
muscle-ups
Post time to comments.

TODAY’S SCHEDULE:
7, 8am; 12:30pm: Instructor’s Choice
5:30pm: No WOD (rest day)
6pm: Row 5K or 7×1 snatch
6:30pm: Row 5K or Black Box WOD
7pm: Row 5K or 7×1 snatch
7:30pm: Row 5K or Black Box WOD
8:30pm: Row 5K or 7×1 snatch / skillwork: POSE drills for running technique
Still on the fence about our 30-day Paleo Challenge? (starts in 2 days)
Read Coach Josh’s Paleo for Dummies, part 1 (why) & part 2 (how)
The up side of strong
Double-under blunder
OPT on higher order thinking, part 1; part 2
The 7 foods experts won’t eat (via)
The health benefits of fermented foods
Performance, flexibility, and the NY Times (via)
Colon cleanse scam
My kinda football team (video)
A heavy clean from Rickke:

Responses

  • jake

    anyone going to be around earlier to do the work out of the day?
    would like to maybe do it around 4pm

  • Hari

    Tomorrow’s Schedule:
    Normal AM and Lunch
    Evening: 4:30, 5:30, 6:30, 7:30 WOD’s
    (No 6:00, 7:00, 8:30 Evening WOD’s)
    If you have an interest in working out on New Year’s Day (Noon – 2:00), please post to comments. We’ll determine whether there is enough demand to open for those hours.

  • stephanie

    adam, is cfe biking on for tonight?
    (&lisa, apologies for no-showing at the park yesterday!)

  • kj

    I’d love to work out on New Year’s Day!

  • Carlos

    I too would love to work out on New Year’s Day.

  • Jai

    I want to get the new hear off to a good start at Crossfit. I’d probably be there at 1 or 2.

  • Naveen

    I’m in for New Years Day (1 or 2pm)

  • Jess L.

    If this cold (of the sneezing vasriety, not the weather) lets up – I will be in on New Year’s Day!

  • dan def

    What are the final official rules and regulations for the 2010 Black Box Paleo Challenge?

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Dan, I’m posting the rules tonight.

  • JoeR

    Let’s be realistic. I’m not making it to a wod on New Year’s day. Probably not the day after either.
    What’s the deal with today’s BBWod? Should I still aim for a 3-5 min time like Fran? Or should I give myself an extra minute or two because of the MU’s?

  • Mike K

    Joe, I’d plan on more than an extra minute or 2. I think half of Fran + 1.5x your 30 muscle-up time would be a good (but challenging) target.

  • Tim B

    CFE this morning
    (400m + 85m lunges) x 4
    I was originally in for new years day, its now a rest day for me

  • Lenny

    5K
    20:12
    Thanks to Brendan for pushing me.

  • Lenny

    overhead squats (to help my pathetic snatches)
    5-5-5-5-5
    65-95-115-135-155

  • Adam

    I am in for a new years day wod
    steph there is cycling tonight

  • Kirk

    Did CFE this morning with a pretty huge posse – 6 of us plus Brian who was coaching and running (Nice to have you back B).
    (400m + 85m lunges) x 4
    12:00
    Better than last time – on 25 November (13:15).

  • Brian

    Here is crossfit NorCal’s paleo challenge 2010
    http://www.norcalsc.com/index.php/index.php?/post/paleo_challenge_2010/
    I like how they give prizes for the winners.
    I will be happy to do a running session to include a video analysis for the winners.

  • Steve O’Brien

    Allison, we stopped in today and you and your co-worker (yes, you are now known as the co worker) were great to us. After doing CF wods for over 3 months now, it was actually a little exciting to be inside of “a box”. Did not see any puke buckets out though. thanks, Steve

  • Matt D

    black box wod
    scaled
    95 lb hang clean and jerks
    3 to 1 pullup/dip scale
    10 muscle ups, 42 pullups, 42 dips
    3 muscle ups, 36 pullups, 36 dips
    27 pullups 27 dips

  • Emily

    erg 5K
    24’13″ @ 7,000′ altitude…not bad

  • Mike K

    Made up the bench 1-10-1-20-1-30 WOD
    285,215,285f,175,265,125 = 1,065
    The missed rep certainly kills the total. Should have dropped a bit on the 2nd single. Split the 20 into 13+7 as my shoulder felt weird.
    Happy with that overall, since this is the first time I’ve done a heavy bench in years.

  • Jai

    Clean and jerk (21/15/9), 38#
    Pull ups and dips (42 each, 30 each, 18 each), purple string
    I’m still in for the paleo challenge with a few changes (no eggs being the biggest difference). I can’t remember if I’ve already said that. Brains, why desert me now?