Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#19 Mon/Wed @ 8pm, starts February 8 (5 slots left)
#20 Mon/Wed @ 8pm, starts March 1
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#101 starts this TUESDAY SOLD OUT!
#102 starts February 9 SOLD OUT!
#103 starts February 15 SOLD OUT!
#104 starts February 15 SOLD OUT!
#105 Tue/Thur @ 9pm, starts February 23 (only 1 slot left!)
#106 Tue/Thur @ 8pm, starts March 2 (5 slots left)
#107 Mon/Fri @ 6am, starts March 8
#108 Mon/Wed @ 8pm, starts March 8 (5 slots left)
#109 Tue/Thur @ 9pm, starts March 16

Sunday 100131

Post time to comments.

TODAY'S SCHEDULE*:
10:00 AM: Free Beginners' Class
11:00 AM: 7 x 1 Back Squats or Black Box WOD
12:00 PM: HSPU's, Squats, Pull-Ups, Pushups or Black Box WOD
1:00 PM: Power Snatch, Snatch Balance, Overhead Squat or Black Box WOD

*Please note that next Sunday we'll have a new 9:00 AM Workout of the Day class added to the schedule!

Affiliate cup team registration opens tomorrow
10 ways to be a better crossfitter
Duck breast with vegetables and goat cheese (recipe and commentary)
Before you swallow what your doctor prescribes, we suggest you read this article
Phat fat
Momofuku's recipes for pork belly and steamed pork buns (via)
Forget "locavore"...are you a "brocavore"?

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#19 Mon/Wed @ 8pm, starts February 8 (5 slots left)
#20 Mon/Wed @ 8pm, starts March 1
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#101 starts February 2 SOLD OUT!
#102 starts February 9 SOLD OUT!
#103 starts February 15 SOLD OUT!
#104 starts February 15 SOLD OUT!
#105 Tue/Thur @ 9pm, starts February 23 (just 2 slots left!)
#106 Tue/Thur @ 8pm, starts March 2 (5 slots left)
#107 Mon/Fri @ 6am, starts March 8
#108 Mon/Wed @ 8pm, starts March 8
#109 Tue/Thur @ 9pm, starts March 16

Saturday 100130

Post time to comments.

BLACK BOX 30-DAY PALEO CHALLENGE, Final Day--LINKS
Starting tomorrow, how to cheat smartly
Secrets of successful maintainers
Managing time for what is important
Are you in an abusive relationship with food?

HAPPY BIRTHDAY, GEORGE H.!

Exercise: In women, training for a sharper mind
Crews search for perfect stroke at Marin Rowing
How coffee affects your hormones
Women and body image
What can we do to improve, Oprah?

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#19 Mon/Wed @ 8pm, starts February 8 (5 slots left)
#20 Mon/Wed @ 8pm, starts March 1
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#101 starts February 2 SOLD OUT!
#102 starts February 9 SOLD OUT!
#103 starts February 15 SOLD OUT!
#104 starts February 15 SOLD OUT!
#105 Tue/Thur @ 9pm, starts February 23 (just 2 slots left!)
#106 Tue/Thur @ 8pm, starts March 2 (5 slots left)
#107 Mon/Fri @ 6am, starts March 8
#108 Mon/Wed @ 8pm, starts March 8
#109 Tue/Thur @ 9pm, starts March 16

Friday 100129

Russ Greene 359 reps (20lb vest). Josh Everett 357 reps. Post reps to comments.

BLACK BOX 30-DAY PALEO CHALLENGE, Day 29--LINKS
4 reasons why changing your clothes is critical for weight loss success
The body fat set-point part III: Dietary causes of obesity
Paleo on the go in NYC!
The yoga of eating / When chocolate and chakras collide

Members Stephanie and Carlos at Jai's recent Paleo Potluck party:

Torch gets his due on the crossfit.com affiliate blog!
Aim for the moon
Plane and simple
10 tips for people competing at sectionals
Common injuries: the lower back

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#19 Mon/Wed @ 8pm, starts February 8
#20 Mon/Wed @ 8pm, starts March 1
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#101 starts February 2 SOLD OUT!
#102 starts February 9 SOLD OUT!
#103 starts February 15 SOLD OUT!
#104 Mon/Fri @ 6am, starts February 15 (only 1 slot left!)
#105 Tue/Thur @ 9pm, starts February 23 (just 2 slots left!)
#106 Tue/Thur @ 8pm, starts March 2
#107 Mon/Fri @ 6am, starts March 8
#108 Mon/Wed @ 8pm, starts March 8
#109 Tue/Thur @ 9pm, starts March 16

Thursday 100128

Compare to 090801.

BLACK BOX 30-DAY PALEO CHALLENGE, Day 28--LINKS
Ape diets: even scientists get it wrong
Buy and cook good meat on the cheap
Healthy dessert recipes
Creative ordering
Everybody is an emotional eater

Member Chris O'Hara sent me the following message and photo the other day. Stories like these are why all of the trainers at the Box do what we do. Thanks for your kind words, Chris!

"Recently went touring in the back country of Whistler, BC. Skinning up mountain after mountain to reach these remote couloirs was a brutal ordeal but I kept going back to my WOD's and reminded myself how no matter how bad I feel during them the feeling of accomplishment once its over makes every ounce of pain and discomfort worth it. The views we took in and the descents we skied were my reward that day. In the end I PR'd in a way skiing the most challenging terrain of my life. Was it not for the mental and physical strength Crossfit has given me I would not have been able to see it through. I've had to get most of my work outs in at a gym across the street from my apartment lately due to time constraints but hope to be back to the Box soon."

Finding familiarity in the strange
Legalize MMA in New York
Why is it so hard to do the right thing?
Do's and don'ts of the solo spot on back squat
The effect of contrast water therapy on symptoms of delayed onset muscle soreness

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#19 Mon/Wed @ 8pm, starts February 8
#20 Mon/Wed @ 8pm, starts March 1
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#101 starts February 2 SOLD OUT!
#102 starts February 9 SOLD OUT!
#103 starts February 15 SOLD OUT!
#104 Mon/Fri @ 6am, starts February 15 (just 2 slots left!)
#105 Tue/Thur @ 9pm, starts February 23 (just 2 slots left!)
#106 Tue/Thur @ 8pm, starts March 2
#107 Mon/Fri @ 6am, starts March 8
#108 Mon/Wed @ 8pm, starts March 8
#109 Tue/Thur @ 9pm, starts March 16

BLACK BOX WOD:

Post time to comments.

TODAY'S SCHEDULE:
7, 8am; 12:30pm: Instructor's choice
6pm: pull-ups and deadlifts
6:30pm: Black Box WOD
7pm: rowing and thrusters
7:30pm: Black Box WOD
8:30pm: New Total WOD (skill work: Turkish Get Up)

BLACK BOX 30-DAY PALEO CHALLENGE, Day 27--LINKS
The fast runner trilogy
Get your sear on
Do high-fat diets inhibit load-induced muscle hypertrophy in humans?
Can't "feed" yourself for weight loss?
Polyunsaturated fats--are they healthy?
Complete notes to Good Calories, Bad Calories (via)

HAPPY BIRTHDAY, ASHLEIGH! (FYI, that's Ashleigh's Halloween costume this past year, not her everyday gym attire.)

Common injuries: the hip
Running shoes vs. barefoot--the debate continues
Scenes from a powerlifting year
Your inner firebreather

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#19 Mon/Wed @ 8pm, starts February 8
#20 Mon/Wed @ 8pm, starts March 1
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#101 starts February 2 SOLD OUT!
#102 starts February 9 SOLD OUT!
#103 starts February 15 SOLD OUT!
#104 Mon/Fri @ 6am, starts February 15 (just 2 slots left!)
#105 Tue/Thur @ 9pm, starts February 23 (just 2 slots left!)
#106 Tue/Thur @ 8pm, starts March 2
#107 Mon/Fri @ 6am, starts March 8
#108 Mon/Wed @ 8pm, starts March 8
#109 Tue/Thur @ 9pm, starts March 16

Tuesday 100126

Post total to comments.

BLACK BOX 30-DAY PALEO CHALLENGE, Day 26--LINKS
Getting real about chocolate
How to burn stored body fat: a ketosis primer
Food safety at your fingertips
Grass-fed beef is not immune to deadly E. coli bacteria
Homemade bacon

Everyone's got pull-ups at the Black Box:

"He gave his body a reason to need to be bigger, and then he provided it the means to get that way."
Wake your butt up, part 2
NYCRuns.com (via)
Tim B.'s marathon race report

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#19 Mon/Wed @ 8pm, starts February 8
#20 Mon/Wed @ 8pm, starts March 1
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#99 starts TODAY SOLD OUT!
#100 starts TODAY SOLD OUT!
#101 starts February 2 SOLD OUT!
#102 starts February 9 SOLD OUT!
#103 starts February 15 SOLD OUT!
#104 Mon/Fri @ 6am, starts February 15 (3 slots leftjust 2 slots left!)
#105 Tue/Thur @ 9pm, starts February 23 (just 2 slots left!)
#106 Tue/Thur @ 8pm, starts March 2
#107 Mon/Fri @ 6am, starts March 8
#108 Mon/Wed @ 8pm, starts March 8
NEW! #109 Tue/Thur @ 9pm, starts March 16

Monday 100125

Post time to comments.

BLACK BOX 30-DAY PALEO CHALLENGE, Day 25--LINKS
Healthy eating out how-to
De novo lipo-what?
"I don't have time for paleo"
Paleo/primal paint-by-numbers: email template for friends & family
For the (lacto-)paleo New Yorker: UdderMilk.com, Traditional Nutrition Guild

Our ultramarathoner Lisa catches some air on the mountain. (Please send me your action photos at allisonATcrossfitnycDOTcom. I love to feature our members using their crossfit powers for fun stuff like skiing, climbing, etc.)

Why slow-movement practice helps coordination
The uniqueness of humans
"Go f*ck yourself" challenge (via)

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#19 Mon/Wed @ 8pm, starts February 8
#20 Mon/Wed @ 8pm, starts March 1
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#99 starts January 25 SOLD OUT!
#100 starts January 25 SOLD OUT!
#101 starts February 2 SOLD OUT!
#102 starts February 9 SOLD OUT!
#103 Mon/Wed @ 8pm, starts February 15 (just 1 slot left!) SOLD OUT!
#104 Mon/Fri @ 6am, starts February 15 (5 slots left 3 slots left)
#105 Tue/Thur @ 9pm, starts February 23 (just 2 slots left!)
#106 Tue/Thur @ 8pm, starts March 2
#107 Mon/Fri @ 6am, starts March 8
#108 Mon/Wed @ 8pm, starts March 8

Sunday 100124

Post time to comments.

BLACK BOX 30-DAY PALEO CHALLENGE, Day 24--LINKS
Fat guacamole devils / All about eggs
Low-carb eating tips / How to cure a sugar fiend
Fat: Infiltrating the culinary world
Salt: is it good or bad?

HAPPY BIRTHDAY, DAN T.!

A word on knees, elbows, boobs, form, and intensity
Moral in tooth and claw (via)
The biological limits to running speed are imposed from the ground up (via)
Why you should step up your workout

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#19 Mon/Wed @ 8pm, starts February 8
#20 Mon/Wed @ 8pm, starts March 1
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#99 starts January 25 SOLD OUT!
#100 starts January 25 SOLD OUT!
#101 starts February 2 SOLD OUT!
#102 starts February 9 SOLD OUT!
#103 Mon/Wed @ 8pm, starts February 15 (just 1 slot left!)
#104 Mon/Fri @ 6am, starts February 15 (5 slots left)
#105 Tue/Thur @ 9pm, starts February 23 (just 2 slots left!)
#106 Tue/Thur @ 8pm, starts March 2
#107 Mon/Fri @ 6am, starts March 8
#108 Mon/Wed @ 8pm, starts March 8

Saturday 100123

Skill work: kipping

Because today is a Rest Day in mainsite programming but we always have something cooking at the Box, in addition to the Black Box WOD, we will allow make-ups of the last three days' worth of workouts (double-under/back extensions; C&J/GHD sit-ups; burpee pull-ups) during WOD class times today. Be sure to check MINDBODY for our expanded Saturday schedule (including open gym hours)!

BLACK BOX 30-DAY PALEO CHALLENGE, Day 23--LINKS
The definitive guide to oils / Smoke point of various cooking fats/oils
Enough Omega-3's?
Dining at McLaundry

HAPPY BELATED BIRTHDAY to Joe R. (actual birthday was on Thursday) who is not only a very focused crossfitter, he's also the member who has roped more of his own friends into joining the Black Box than any other current member we have (far as I know, at least). Thanks, Joe, for helping us grow and thrive!

Why I crossfit
Coordination, part 2

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#19 Mon/Wed @ 8pm, starts February 8
NEW! #20 Mon/Wed @ 8pm, starts March 1
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#99 starts January 25 SOLD OUT!
#100 starts January 25 SOLD OUT!
#101 starts February 2 SOLD OUT!
#102 starts February 9 SOLD OUT!
#103 Mon/Wed @ 8pm, starts February 15 (just 1 slot left!)
#104 Mon/Fri @ 6am, starts February 15 (5 slots left)
#105 Tue/Thur @ 9pm, starts February 23 (4 slots left just 2 slots left!)
NEW! #106 Tue/Thur @ 8pm, starts March 2
NEW! #107 Mon/Fri @ 6am, starts March 8
NEW! #108 Mon/Wed @ 8pm, starts March 8

Friday 100122

Post time to comments.

BLACK BOX 30-DAY PALEO CHALLENGE, Day 22--LINKS
More calorie-counting nonsense / I can haz calories
Diabetes doesn't have to be part of a complete breakfast / Snack time never ends
Brewing up a civilization
Big benefits are seen from eating less salt
The house & home equivalent of the paleo diet?

Know Your Gabes: Lt. Gabe, left; Gabe K. (a.k.a. "Big Gabe"), right

Do you know when to stop?
My inner athlete (via)
Fix your knees

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#19 Mon/Wed @ 8pm, starts February 8
NEW! #20 Mon/Wed @ 8pm, starts March 1
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#99 starts January 25 SOLD OUT!
#100 starts January 25 SOLD OUT!
#101 starts February 2 SOLD OUT!
#102 starts February 9 SOLD OUT!
#103 Mon/Wed @ 8pm, starts February 15 (just 2 slots left!)
#104 Mon/Fri @ 6am, starts February 15 (5 slots left)
#105 Tue/Thur @ 9pm, starts February 23 (4 slots left)
NEW! #106 Tue/Thur @ 8pm, starts March 2
NEW! #107 Mon/Fri @ 6am, starts March 8
NEW! #108 Mon/Wed @ 8pm, starts March 8

Thursday 100121

Post time to comments.

BLACK BOX 30-DAY PALEO CHALLENGE, Day 21--LINKS
Salty and sweet primal trail mix / The wonderful world of coconut products
The mesolithic diet
Omega-3 fatty acids from fish linked to longevity
Smoked chicken and chipotle mayonnaise / Wild game
When gourmet meets nutrition (not 100% paleo, but some great recipes nonetheless)
"While nobody was paying attention, food quietly assumed the place in youth culture that used to be occupied by rock 'n' roll"

Tim B. takes the Black Box to the Magic Kingdom:

Like Bob Cratchit, but sweaty
Best midtown lunches
Women's strength training network on Facebook
Some day

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#19 Mon/Wed @ 8pm, starts February 8
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#99 starts January 25 SOLD OUT!
#100 starts January 25 SOLD OUT!
#101 starts February 2 SOLD OUT!
#102 starts February 9 SOLD OUT!
#103 Mon/Wed @ 8pm, starts February 15 (3 slots left just 2 slots left!)
#104 Mon/Fri @ 6am, starts February 15
#105 Tue/Thur @ 9pm, starts February 23 (4 slots left)

Wednesday 100120

Post time to comments.

BLACK BOX 30-DAY PALEO CHALLENGE, Day 20--LINKS
Paleo potluck party details
Dances with Vegans 1: Dr. Cow Cheese
"The caveman diet is not about pigging out on meat and pretending to have hunted it"
A taste of dairy
Is the tide turning in favor of saturated fat?
Re-introduce, rotate, and reflect on your food(s)
Beef label decoder

Mike M. at the Winter Hybrid Challenge this past Saturday, mid clapping push-up:

Torch and CFBK on the front page of Men's Health!

Temperature and exercise
F.D.A. says it's unable to regulate BPA

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#19 Mon/Wed @8pm, starts February 8
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#98 starts tonight--SOLD OUT!
#99 & #100 start January 25--both are SOLD OUT!
#101 starts February 2 SOLD OUT!
#102 Tue/Thur @ 8pm, starts February 9 (4 slots left just 2 slots left!)
#103 Mon/Wed @ 8pm, starts February 15 (4 slots left)
#104 Mon/Fri @ 6am, starts February 15
#105 Tue/Thur @ 9pm, starts February 23 (5 slots left)

Tuesday 100119

Post number of rounds completed to comments.

TODAY'S SCHEDULE:
7, 8am; 12:30pm: Instructor's choice
5:30pm: No WOD (rest day)
6pm: Black Box WOD
6:30pm: squats/pull-ups/push-ups WOD
7pm: Black Box WOD
7:30pm: Fight Gone Bad
8:30pm: 5x3 deadlifts / skill work: jerks

Paleo Potluck Party details here

BLACK BOX 30-DAY PALEO CHALLENGE, Day 19 -- LINKS
Dealing with the social dilemmas of going paleo
Primal breakfast recipes / Paleo-friendly breakfast suggestions
Seafood for the future
Kids and cooking
The body fat setpoint, part 1; part 2
Taubes on homeostasis

Sara Carr, trainer & membership coordinator extraordinaire, rocking it at the Hybrid Winter Challenge:

Is the military getting soft? (via)
Area-specific GPP
Our sister gym CrossFit Brooklyn gets some press, along with our "extreme" trainer Kevin "Torch" Williams

Happy Martin Luther King, Jr. Day. We're running regularly scheduled classes at the gym today.

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#18 Mon/Wed @ 8pm, starts TONIGHT! (3 slots left)
#19 Mon/Wed @8pm, starts February 8
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#98 starts tomorrow--SOLD OUT (again) !
#99 & #100 start January 25--both are SOLD OUT!
#101 starts February 2 SOLD OUT!
#102 Tue/Thur @ 8pm, starts February 9 (4 slots left just 2 slots left!)
#103 Mon/Wed @ 8pm, starts February 15 (4 slots left)
#104 Mon/Fri @ 6am, starts February 15
#105 Tue/Thur @ 9pm, starts February 23 (5 slots left)

Paleo Potluck Party details here

Monday 100118

Deadlift 3-3-3-3-3 reps

Compare to 090104.

A Quick Note on the Haiti Disaster

Thanks,
Court


Our thoughts are with you.

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#18 Mon/Wed @ 8pm, starts TOMORROW (3 slots left)
#19 Mon/Wed @8pm, starts February 8
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#98 starts January 19 SOLD OUT!
#99 starts January 25 SOLD OUT!
#100 Mon/Thur @ 6am, starts January 25 (only 1 slot left!)
#101 starts February 2 SOLD OUT!
#102 Tue/Thur @ 8pm, starts February 9 (4 slots left)
#103 Mon/Wed @ 8pm, starts February 15
#104 Mon/Fri @ 6am, starts February 15
#105 Tue/Thur @ 9pm, starts February 23

Sunday 100117

Compare to 090804.

An opinionated paleo evangelist has a few things to share (via)
Metabolic medicine
Finding quality food
Feel good eating (great low-carb recipe blog)

When the gym isn't enough
Facing the conundrum in 2010, part 2
Self-worth and exercise

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#18 Mon/Wed @ 8pm, starts January 18 (4 slots left)
#19 Mon/Wed @8pm, starts February 8
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#98 starts January 19 SOLD OUT!
#99 starts January 25 SOLD OUT!
#100 Mon/Thur @ 6am, starts January 25 (3 slots left)
#101 starts February 2 SOLD OUT!
#102 Tue/Thur @ 8pm, starts February 9 (4 slots left)
#103 Mon/Wed @ 8pm, starts February 15
#104 Mon/Fri @ 6am, starts February 15
#105 Tue/Thur @ 9pm, starts February 23

Saturday 100116

Post results to comments.

BLACK BOX 30-DAY PALEO CHALLENGE, Day 16--LINKS
Big brother and the salt shaker
Tired of the no-kill dogma, New York's vegetarians have come down with some serious bloodlust. (via)
Something's fishy about fish
The marshmallow test
Kelp noodle stir-fry
The lovely bones

Buyweighliftingshoes.com
I am not your DJ, I am your coach

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#18 Mon/Wed @ 8pm, starts January 18 (4 slots left)
#19 Mon/Wed @8pm, starts February 8
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#98 starts January 19 SOLD OUT!
#99 starts January 25 SOLD OUT!
#100 Mon/Thur @ 6am, starts January 25 (4 slots left 3 slots left)
#101 starts February 2 SOLD OUT!
#102 Tue/Thur @ 8pm, starts February 9 (4 slots left)
#103 Mon/Wed @ 8pm, starts February 15
#104 Mon/Fri @ 6am, starts February 15
#105 Tue/Thur @ 9pm, starts February 23

Friday 100115

Post time to comments.

TODAY'S SCHEDULE:
7, 8am; 12:30pm: Instructor's choice
5:30pm: Lunges/Broad Jumps/Sprints
6:30pm: "Lynne"
7:30pm: Handstand WOD / skillwork: pistols (i.e., one-legged squats)
Afterwards: Rest Day Dinner at Punch

BLACK BOX 30-DAY PALEO CHALLENGE, Day 15--LINKS
Smoking candy cigarettes
"Preparing and eating quality food is the most caring thing we can do for ourselves and others."
Calorie postings no match for holiday gluttony
Saturated with fat (plus a recipe for seared steak!)
"Meat" me in the kitchen

Elizabeth and her awesome SuperOm t-shirt:

More of the same
Wake your butt up
Observations on weightlifting

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#18 Mon/Wed @ 8pm, starts January 18 (4 slots left)
#19 Mon/Wed @8pm, starts February 8
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#98 starts January 19 SOLD OUT!
#99 starts January 25 SOLD OUT!
#100 Mon/Thur @ 6am, starts January 25 (4 slots left)
#101 starts February 2 SOLD OUT!
#102 Tue/Thur @ 8pm, starts February 9 (4 slots left)
#103 Mon/Wed @ 8pm, starts February 15
#104 Mon/Fri @ 6am, starts February 15
#105 Tue/Thur @ 9pm, starts February 23

Thursday 100114

Post total time to comments MINUS the six minutes of static handstands.*

*As always, check the blog comments for scaling options on today's workout if you're unable to do the workout as prescribed.

BLACK BOX 30-DAY PALEO CHALLENGE, Day 14--LINKS
Life expectancy and growth of paleolithic vs. neolithic humans
Low-carb paleo/primal substitutes for high-carb (and often non-paleo) foods
Cedar plank salmon / Kirk's paleo cottage pie
For some, kosher equals pure
For white meat, boring no more
This is not a diet
Woman, the hunter

Tighten up those handstands and make 'em pretty!

70's Big on weightlifting shoes, part 1; part 2
If you look young, you'll live longer
Preventing neurodegeneration
Why do so many winter Olympians have asthma? (and can paleo help?)

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#18 Mon/Wed @ 8pm, starts January 18 (5 slots left 4 slots left)
#19 Mon/Wed @8pm, starts February 8
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#98 starts January 19 SOLD OUT!
#99 starts January 25 SOLD OUT!
#100 Mon/Thur @ 6am, starts January 25 (4 slots left)
#101 starts February 2 SOLD OUT!
#102 Tue/Thur @ 8pm, starts February 9 (5 slots left)
#103 Mon/Wed @ 8pm, starts February 15
#104 Mon/Fri @ 6am, starts February 15
#105 Tue/Thur @ 9pm, starts February 23

Wednesday 100113

Compare to 090724.

BLACK BOX 30-DAY PALEO CHALLENGE, Day 13--LINKS
A new nutrition pyramid
Carrot & beet salad with roasted pepitas
Poached chicken & vegetables with mustard & horseradish
Cast iron vegetables with smoked tomato coulis
Buttered shirred eggs (for the lacto-paleos)
Eat your veggies: kale, chard, beet tops & more
Sweet salad

Let's all congratulate head trainer & co-owner Court Wing on now being a Master Trainer of Z-Health! Here's a pic of him from the testing. Post to comments what you think he's doing in the photo... ; )

Olympics-Weightlifting-Rivals ponder secret of Chinese success
Don't work out with strangers!
How to get a better rack
Four patients who changed my life
Good news for those who have 'em & those who love 'em: Fat butts may be healthy
At a mighty 104, gone while still going strong

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#18 Mon/Wed @ 8pm, starts January 18 (5 slots left)
#19 Mon/Wed @8pm, starts February 8
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#98 starts January 19 SOLD OUT!
#99 starts January 25 SOLD OUT!
#100 Mon/Thur @ 6am, starts January 25 (5 slots left 4 slots left)
#101 starts February 2 (just 2 slots left!) SOLD OUT!
#102 Tue/Thur @ 8pm, starts February 9
#103 Mon/Wed @ 8pm, starts February 15
These will be posted to MINDBODY tonight:
#104 Mon/Fri @ 6am, starts February 15
#105 Tue/Thur @ 9pm, starts February 23

Tuesday 100112

Post time to comments.

BLACK BOX 30-DAY PALEO CHALLENGE, Day 12--LINKS
Mint love / Chicken & shrimp soup
What about hemp?
The organic & thrifty pantry and shopping guide
Broth is beautiful

Emerson's paleo feast:

CrossFit women are bitches
The vanguard
Should you be sprinting?
Iced out: ski cross my heart!
When a bang becomes a fizzle fo'shizzle

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#18 Mon/Wed @ 8pm, starts January 18
NEW! #19 Mon/Wed @8pm, starts February 8
In Manhattan
#98 Tue/Thur @ 8pm, starts January 19 is SOLD OUT!
#99 Mon/Wed @ 8pm, starts January 25 is SOLD OUT!
#100 Mon/Thur @ 6am, starts January 25
#101 Tue/Thur @ 9pm, starts February 2 (4 slots left)
NEW! #102 Tue/Thur @ 8pm, starts February 9
NEW! #103 Mon/Wed @ 8pm, starts February 15

Monday 100111

Post number of rounds to comments.

TODAY'S SCHEDULE:
7, 8am; 12:30pm: Instructor's choice
5:30pm: No WOD class (rest day)
6pm: 7x1 power cleans
6:30pm: Black Box WOD
7pm: "Fran"
7:30pm: 7x1 push jerks
8:30pm: Black Box WOD / skillwork: kettlebell cleans

BLACK BOX 30-DAY PALEO CHALLENGE, Day 11--LINKAGE
We're now officially trendy: "New Age Cavemen and the City"
Know your meat
The missing aquatic aspect of paleo eating
Eggs poached in marinara sauce
Dan Barber's foie gras parable
When men give up CrossFit and paleo

Sophie's muscle up at Operation Pull for Hope. (Photo courtesy of Dan Reshef.)

"Beautiful disaster"--one woman's description of a crossfit WOD
Are designer gyms the next hub of pretentious living?
Loading and tensioning Part 2 (Part 1 if you missed it)
Ask Leah
This is what 'strong' looks like

HAPPY BIRTHDAY, BILLY!

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#18 Mon/Wed @ 8pm, starts January 18
#19--stay tuned for details
In Manhattan
#98 Tue/Thur @ 8pm, starts January 19 (4 slots left SOLD OUT!)
#99 Mon/Wed @ 8pm, starts January 25 (only 1 slot left! SOLD OUT!)
#100 Mon/Thur @ 6am, starts January 25
#101 Tue/Thur @ 9pm, starts February 2 (5 slots left)
#102 & 103--stay tuned for details

Sunday 100110

Compare to 090506.

BLACK BOX 30-DAY PALEO CHALLENGE, Day 10--LINKS
Low-carb paleo: weight loss of 50 pounds
Bollocks! / Offal good
"Breaded" baked chicken and curried cauliflower
The translucent vegetable
The language of food

Jeff and Torch going paleo, just across the street from the gym at Hill Country. (Photo courtesy of Kirk's tumblr blog):

Points to ponder: health and longevity
Dan John seminar re-cap (long post, tremendous amount of useful info)

Effective TODAY, we are expanding our Saturday hours in Manhattan. All Brooklyn members are free to use the Manhattan Box on Saturdays at no extra charge.

NEW SATURDAY SCHEDULE:
9:00AM WOD with Josh
10:00 AM Beginners' Class / Open Gym
11:00 AM WOD with Josh
12:00 PM Open Gym with Sara
1:00 PM WOD with Sara
2:00 PM Open Gym with Sara
3:00 PM WOD with Sara

During the WOD's and/or Beginners Classes, members may quietly warmup and practice on the other side of the gym. The class in session will have priority for equipment, etc.

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#18 Mon/Wed @ 8pm, starts January 18
In Manhattan
#98 Tue/Thur @ 8pm, starts January 19 (4 slots left)
#99 Mon/Wed @ 8pm, starts January 25 (only 1 slot left!)
#100 Mon/Thur @ 6am, starts January 25
#101 Tue/Thur @ 9pm, starts February 2

Saturday 100109

Compare to 091117.

BLACK BOX 30-DAY PALEO CHALENGE, Day 9-- LINKS
The 11 best foods you aren't eating (notice that they're all paleo!)
Michael Pollan offers 64 ways to eat food
Bacon, cured and uncured
More paleo resources
Coconut butter bites / Live Primal cookbook
How fat became a four letter word

Coach Josh's "Five Finger Discount"
It's a journey, not a race

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#18 Mon/Wed @ 8pm, starts January 18
In Manhattan
#98 Tue/Thur @ 8pm, starts January 19 (4 slots left)
#99 Mon/Wed @ 8pm, starts January 25 (only 1 slot left!)
#100 Mon/Thur @ 6am, starts January 25
#101 Tue/Thur @ 9pm, starts February 2

Friday 100108

Compare to 090512.

BLACK BOX 30-DAY PALEO CHALLENGE (Day 8) LINKAPALOOZA
Evolution of the human diet: Linking ancestral diet to modern functional foods for chronic disease prevention
Real (i.e., pastured) butter = awesome (for the "moo-paleo" folks out there)
Ghost of New Year's past
Primal or paleo? / What's wrong with the Zone Diet? / Weston Price vs. Paleo
Paleo Rainy Cookbook blog
Make your own (paleo-friendly) mayo, mustard(s), ketchup
Judith Jones on finding an ease in cooking

HAPPY BIRTHDAYS TO IAN and CAREY!

Where did the time go? Do not ask the brain
Our very own Luke S. gets the attention of the Grey Lady (via)
The effect of running shoes on lower extremity joint torques
The history of fitness project

Jess L. shows us what Paleo Room Service looks like:

Effective this Saturday, we are expanding our hours in Manhattan. All Brooklyn members are free to use the Manhattan Box on Saturdays at no extra charge.

New Saturday Manhattan Schedule, Effective January 9:

9:00 AM WOD with Josh
10:00 AM Beginners' Class / Open Gym
11:00 AM WOD with Josh
12:00 PM Open Gym with Sara
1:00 PM WOD with Sara
2:00 PM Open Gym with Sara
3:00 PM WOD with Sara

During the WOD's and/or Beginners Classes, members may quietly warmup and practice on the other side of the gym. The class in session will have priority for equipment, etc.

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#18 Mon/Wed @ 8pm, starts January 18
In Manhattan
#98 Tue/Thur @ 8pm, starts January 19 (5 slots left)
#99 Mon/Wed @ 8pm, starts January 25 (just 2 slots left!)
NEW! #100 Mon/Thur @ 6am, starts January 25
NEW! #101 Tue/Thur @ 9pm, starts February 2

Thursday 100107

Compare to 080917.

TODAY'S SCHEDULE:
7, 8am; 12:30pm: Instructor's Choice
5:30pm: No WOD class (rest day)
6pm: muscle-ups & squats
6:30pm: Black Box WOD
7pm: 400m runs & GHD work
7:30pm: BB WOD
8:30pm: wallballs & pull-ups / skillwork: skin-the-cat/ring inversion

BLACK BOX 30-DAY PALEO CHALLENGE LINK-O-RAMA (Day 7)
Breaking paleo news: Loren Cordain himself says sweet potatoes, saturated fat not so bad after all
Planning your daily meals
Paleo Diet: The Movie!
Saturated Fat and Coronary Heart Disease, Part IV: The Smell Test
Pay no attention to the man behind the curtain
Sugar: the bitter truth (video)
RECIPES: Cauliflower, carrot, & onion curry, Paleo pizza
Useful reader comment from Isaac yesterday: how to eat grass-fed & local in NYC, the joys & ease of a crockpot, etc.

HAPPY BIRTHDAYS TO PETER M. and DAN B.!

The hidden benefits of exercise
Can you be overweight and still be healthy?
Study says women with mate get heavier

I'm resurrecting the Rest Day photo tradition. So send me a photo of yourself (allisonATcrossfitnycDOTcom) resting in some interesting fashion for use on the blog on a Rest Day. Below pictured, from top left, clockwise, are Black Boxers Brad S., Carlos, JoeR, and Sara H.:

Effective this Saturday, we are expanding our hours in Manhattan. All Brooklyn members are free to use the Manhattan Box on Saturdays at no extra charge.

New Saturday Manhattan Schedule, Effective January 9:

9:00 AM WOD with Josh
10:00 AM Beginners' Class / Open Gym
11:00 AM WOD with Josh
12:00 PM Open Gym with Sara
1:00 PM WOD with Sara
2:00 PM Open Gym with Sara
3:00 PM WOD with Sara

During the WOD's and/or Beginners Classes, members may quietly warmup and practice on the other side of the gym. The class in session will have priority for equipment, etc.

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#18 Mon/Wed @ 8pm, starts January 18
In Manhattan
#98 Tue/Thur @ 8pm, starts January 19
#99 Mon/Wed @ 8pm, starts January 25 (5 slots left)
NEW! #100 Mon/Thur @ 6am, starts January 25
NEW! #101 Tue/Thur @ 9pm, starts February 2

Wednesday 100106

Post time to comments.

BLACK BOX 30-DAY PALEO CHALLENGE LINKS:
Mark's Daily Apple releases a comprehensive primal/paleo resource list
Think you have self-control? Careful. (via)
Acrylamide: another reason to avoid french fries and bread
How to cook the perfect prime rib

KJ shows us what it's like to be Paleo Prepared for work:

What is elite?
Why weightlifting shoes? Why a good bar?
Funny video about women and weightlifting
The truth about rhabdo (free CFJ download)
Dangerous game (via)

Effective this Saturday, we are expanding our hours in Manhattan. All Brooklyn members are free to use the Manhattan Box on Saturdays at no extra charge.

New Saturday Manhattan Schedule, Effective January 9:

9:00 AM WOD with Josh
10:00 AM Beginners' Class / Open Gym
11:00 AM WOD with Josh
12:00 PM Open Gym with Sara
1:00 PM WOD with Sara
2:00 PM Open Gym with Sara
3:00 PM WOD with Sara

During the WOD's and/or Beginners Classes, members may quietly warmup and practice on the other side of the gym. The class in session will have priority for equipment, etc.

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#18 Mon/Wed @ 8pm, starts January 18
In Manhattan
#97 Tue/Thur @ 9pm, starts TONIGHT! (3 slots left)
#98 Tue/Thur @ 8pm, starts January 19
#99 Mon/Wed @ 8pm, starts January 25 (5 slots left)
#100 coming soon...stay tuned for details!

Tuesday 100105

Post time to comments.

BLACK BOX 30-DAY PALEO CHALLENGE, DAY 5
Recipes: Bacon-wrapped figs, Salty raw kale salad, Rockin' Moroccan chicken
For the moo-paleo crowd
More mainstream press for going paleo (via)
Getting your kitchen ready
"Americans are being taught we're too stupid to cook and it's simply not true."
Want to season with salt without using salt?

Same battle, new tactics
Get up big
5 tips for fitness success in 2010

Our ROWING WORKSHOP with Tim Broder on January 30th is now SOLD OUT!

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
NEW! #18 Mon/Wed @ 8pm, starts January 18
In Manhattan
#94 is SOLD OUT!
workshops #95 & #96 are already ongoing
#97 Tue/Thur @ 9pm, starts January 5 (3 slots left)
#98 Tue/Thur @ 8pm, starts January 19
NEW! #99 Mon/Wed @ 8pm, starts January 25 (5 slots left)
#100 coming soon...stay tuned for details!

Monday 100104

Post time to comments.

BLACK BOX 30-DAY PALEO CHALLENGE, DAY 4
Remember, you can always "buy-in" to the challenge at any point. Just because we're on Day 4 doesn't mean you can't start your Day 1 today. Let's do this!!
CrossFit Journal Free Downloads pertaining to nutrition:
Avoiding Metabolic Derangement (CFJ issue #15)
Zone Meal Plans (CFJ issue #21)
Glycemic Index
Why energy drinks are really, really bad
On whether or not you "really don't have time to eat right"
CrossFit Journal recipes

Chicken, salad, and nuts from Paleo Challenger Matt P.:

C.R.A.S.H.-B's (indoor rowing world championships in Boston) registration information
The best source of information you aren't reading
Letter of intent day (a.k.a. what are your goals for 2010?)
Stumptuous.com's predictions for 2010s

New Saturday Schedule, Effective January 9:

9:00 AM WOD with Josh
10:00 AM Beginners' Class / Open Gym
11:00 AM WOD with Josh
12:00 PM Open Gym with Sara
1:00 PM WOD with Sara
2:00 PM Open Gym with Sara
3:00 PM WOD with Sara

During the WOD's and/or Beginners Classes, members may quietly warmup and practice on the other side of the gym. The class in session will have priority for equipment, etc.

Just ONE slot left for the 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.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
NEW! #18 Mon/Wed @ 8pm, starts January 18
In Manhattan
#94 Tue/Thur @ 6am, starts January 5 (just 2 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 (5 slots left)
#100 coming soon...stay tuned for details!

Sunday 100103

Compare to 071026.

TODAY'S SCHEDULE:
10am: free beginners' class
11am: "Angie" or BB WOD
noon: "Barbara" or BB WOD
1pm: "Cindy" (or "Mary") or BB WOD

Black Box 30-Day Paleo Challenge, Day 3
Gluten: what you don't know might kill you
Paleolithic diet so easy, cavemen actually did it
Making the most of animals--glorious fat
Transitioning to a paleo diet
Celiac and legumes

How to look awesome every day
Strength standards for women
Balancing the bandhas through the breath
Dirty little secret of the diet-heart hypothesis
Say "Twenty Ten"

Just TWO slots left for the 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.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
NEW! #18 Mon/Wed @ 8pm, starts January 18
In Manhattan
#94 Tue/Thur @ 6am, starts January 5 (just 2 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

Saturday 100102

Compare to 090911.

BLACK BOX 30-DAY PALEO CHALLENGE, DAY 2
HARDWARE: You need a crockpot
SCIENCE: What's the ideal fasting insulin level?
RESOURCES: Grain-free gourmet (sample recipes!); Grain-free living
WARNING: What happens to your body when you carb binge?
EFFICIENCY: Bakin' bacon

Too many goals?
The barbell, part 1; part 2
Handstand progressions: part 1, part 2, part 3, part 4

FOUR slots left for the 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.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
NEW! #18 Mon/Wed @ 8pm, starts January 18
In Manhattan
#94 Tue/Thur @ 6am, starts January 5 (just 2 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

Looks like we've got more than one Baby New Year for 2010--both "Cindy" and "Mary" arrived at midnight. Come in between noon and 2pm today to do WOD.

Friday 100101

Compare to 091110.

2010: A Tabata Odyssey
New hope for celiac disease sufferers?
"Willpower, like a bicep, can only exert itself so long before it gives out; it's an extremely limited mental resource."
Why you may never want to eat a fast food or supermarket burger ever again

Don't be this guy. (Courtesy of someecards.com.)

BLACK BOX 30-DAY PALEO CHALLENGE, DAY 1
SHOPPING: Taking the mystery out of buying meat
COOKING: Frittata for all
LAUGHING: The many (non-dietary) uses of junk food
LISTENING: The "Paleolithic Solution" podcast, with Robb Wolf and Andy Deas