Groundhog Day

ROWING WORKSHOP with Tim Broder, January 30th–sign up now! ($60 for members; $75 for non-members.)
Try a FREE BEGINNERS’ CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.
In Brooklyn
#18 Mon/Wed @ 8pm, starts January 18

In Manhattan
#94 Tue/Thur @ 6am, starts January 5 (5 slots left 4 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

Tuesday 091229
Row 5K.
Post time to comments.
Compare to 091227.

Why Jamba Juice is the most dangerous store in America
Health benefits of benevolence
11 tips for kitchen efficiency
Further ruminations on the second noble truth
Free-weight squats vs. Smith machine squats
So good you’d think you were cheating: braised brisket with beef jus
What New Year’s resolutions are really all about–hope
The Brooklyn boys get to work:


  • Scaling options from CrossFit BrandX forums and some added rowing-related links from me:
    Big Dawgs and Pack:
    As Rx’d
    Row 1500-2500 m depending on your ability
    Row 1500-2500 m depending on your ability

    Better rowing: notes on erging is a great resource:
    Understanding drag factor
    Online world rankings
    and lots more
    The C.R.A.S.H.-B’s, which are the world indoor rowing championships, are being held up in Boston on February 14, 2010.
    And last but not least, we’ve got another ROWING WORKSHOP with Tim Broder, January 30th–click here to sign up. ($60 for members; $75 for non-members.)

  • Jeff

    I already saw this video two days ago. Just like how I saw this workout two days ago.

  • Lisa

    Well, I thought I was going to have to make up the 5K row on the rest day but looks like I can take care of it today instead.
    Paleo 30-day session – Jan. 01 is coming up soon. Are we going to post up current weight, body fat %, dimensions, etc. on the day? I never had to pack a scale when going away for a weekend so this will be a first 🙂

  • kj

    Made up Sunday’s WOD, which incidentally looks a lot like doing today’s.
    Slow row – 24:13. I need to spend more time on the C2.
    Back to NYC today and also hoping to start the new year off 100% paleo. Is this challenge a go?

  • Brook B

    What’s the cost of the workshop?

  • sicoli

    Matt’s Hell
    5 rds:
    500m row
    25 thrusters 45#
    15 push ups
    10 k2e
    for time.
    31:38 (thanks Matt…)

  • Jeffrey B.

    Joy Division is a nice touch to the video.

  • JennTang

    I scaled Matt’s Hell for pups (and because I’m lazy):
    3 rounds:
    500m row
    15 thrusters 45#
    10 push-ups
    5 K2E
    Could have done 5 rounds, but see above parenthesis…
    Is the Black Box open on New Years Day?

  • Tim B

    I can’t stress that enough
    focus on keeping a steady pace, but where you will be spent by the end of it. at 300 meters left, empty the tanks

  • Tim B

    Brook B – its $60

  • Jeff

    To whoever has been cutting the ring straps at BBB:
    Stop doing it.
    About two weeks ago we put in an order for new replacement ring straps. Cutting ring straps right just after going through the effort of getting new ones is counterproductive.
    Please respect the equipment of the gym and its members.

  • Brian

    please respond here if you want to do a NYC Endurance (CFE) running workout in central park tonight @ 630p. We would like to know before 5p.

  • Lisa

    I am up for NYC Endurance.
    Due to the line for the rowers I subbed 2500 single rope jumps – 32:53. This was a very hypnotic workout.

  • Adam

    cfe- i am working tonight will not be in the park.
    lisa i am up for the 30 day challenge, lets just post our paleo intake here

  • Reagan

    As Rx’d 22:03
    Why do I have this sick feeling Midwest Sectionals is going to have a rowing event?
    Black Box (272,272)

  • Lisa

    Adam, kj, sounds like a plan.

  • kj

    I’d love to do CFE tonight in the park. I’ll check back around 5:30 to see if it’s a go.

  • The 30-Day Paleo Challenge beginning January 1st is most definitely a go!
    I plan on using the blog to coordinate the participation by any readers of this blog, whether a member of CFNYC or not.
    Any questions in re: the challenge, either post them here or you can email me directly at allison AT crossfitnyc DOT com.
    I am very excited!

  • Kirk

    Is there a CFNYC plan for the challenge? Guidelines, rules, some sort of “competition”, start point and end point measurements or photos, food logging, etc…? Or, will it simply be: “eat Paleo for 30 days”…

  • Stephanie

    if cfe is *on* tonight, i’m *in*!

  • Jai

    I’m on for CFENY tonight!

  • Jeffrey B.

    Rx: 19:57. Damper set to 5.

  • brian

    Cfe is on. Meet @ 79th/central park west @ 630p. Lisa will be conducting the WOD.

  • jake

    20:03 – should have worked harder. This was a real mental head fuck

  • JennTang

    I’m in for the 30-day Paleo challenge.
    I’m also down for the Pull-Up challenge for 2010.
    You guys will be consuming my entire month of January. Thanks in advance. I think.

  • Hi! KmsFDTlI

  • kj

    Is that supposed to say 79th? I thought it was 59th? Or maybe I’ve been out of the CFE circuit for so long that it changed…

  • b

    Yes it said 79th it is easier to meet up there. Cause there is a nice 1/2 mile loop up there around the great lawn.

  • Lenny

    I will be doing the Paleo challenge too. Shouldn’t be too hard just have to take out dairy.

  • Lisa

    Kj, it is definitely 79th St on the west side.
    We are going to run the around the Great Lawn so follow the tranverse in from 79th Street.
    Jai and I have done a workout there before.
    1 lap = 800M all out with 2-minute rest between efforts.
    Total of 4 laps.

  • Lisa

    NYC Endurance – Jai is at the Great Lawn,she came in the 79th St transverse from 81st St and CPW. IF any runners are looking for her she is there.

  • Sara


  • Matt D

    19:50 pr finally got sub 20:00. want sub 19:30

  • Tony


  • Mike K

    19:17 PR by 2 sec

  • Mike Mishik

    19:09…first time anything more than a 2k

  • Jai

    Everyone but me had the good sense to stay out of the cold. Took me 29:17 to go around four times (I was trying to rest the same amount of time it took me to do a lap, so roughly four minute laps and four minute rests). Brrrr!

  • O’Hara

    20:07 13 seconds faster from Sunday happy but want sub 20. Freaked out the people on the stairmasters at my golbo gym I think…ha.

  • 19:05 (missed my goal by 6 secs)