This is a long one.

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Wednesday 100113
Five rounds for max reps of:
Body weight bench press
Post reps for both exercises in all rounds.
Compare to 090724.

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


  • Today’s workout is not for time.
    Scaling options & commentary on today’s WOD, courtesy of the CrossFit BrandX forums:
    CrossFit rarely asks for maxes. This workout does and expects that there is no “gaming” the workout. At Brand X I tell people I want to see you falling off the pull up bar. People whose score looks like
    are going for a number and not a max. Test your limits today.
    Big Dawgs:
    As Rxd
    Scale the weight on the bench press. Use a weight that you can get at least 6-8 reps with.
    do as Rx’d and dial back the rounds to 3.
    do 5 rounds of
    max push ups
    max pull ups or beginner pull ups
    Do 3 rounds:
    max push ups
    max pull ups or beginner pull ups
    Subs for Bench press:
    dumbbells, push ups, elevated push ups
    Subs for Pull ups:
    Assisted Pull ups, Beginner Pull ups, Ring Pull ups, Ring Rows
    *Jumping Pull ups should be subbed with caution as high numbers of these have been associated with Rhabdomyolysis.
    I wanted to add, has a bunch of great videos with Mark Rippetoe on the bench press. Since we don’t bench press that often, I’d suggest reviewing them if you have the time. There are 5 of them at this link:

  • Lenny

    Congrats Court. Clearly he is doing the robot or the funky chicken.

  • Congrats Court!

  • Lisa

    Court is shaking hands with the Invisible Man after successfully diagnosing and improving his shoulder mobility problem. It takes a true Z-health master trainer to do this.
    Congrats, Court.

  • Matt K

    Crossfit endurance this morning: 4×800 meter runs with 2 min rest in between. Maintained consistent pace on all 4, @ 3:06-3:08

  • kj

    Paleo crisis averted.
    A student gave me a chocolate chip cookie.
    Thankfully, an in-the-know co-worker understood when I threw it at him that what I really meant was “please take this away before I convince myself the only polite thing to do is eat it.”
    Day 13 people! I applaud you all.
    And Court too! Cheers, Court!

  • Chris H.

    PC 1/12/10:
    – Three egg omelette with turkey and brocolli, apple
    – Chicken/avocado salad with olive oil and vinegar dressing
    – Apple and almonds
    – Paleo chicken curry, orange
    – Turkey chili, giant salad with olive oil and lemon dressing, walnuts, raisins

  • Congrats Court!
    And for those on Paleo day 13 – keep on keepin on! I can’t believe I actually ate grilled chicken for breakfast this morning.

  • First Paleo Recipe:
    My wife converted a family Cottage Pie recipe to Paleo. Pretty tasty. For all of you who are used to teh term “sheperd’s pie” that only applies if lamb is involved (as I was lectured by my former British Colonel boss…)
    Cottage Pie
    1 pound lean ground beef (or ground sirloin)
    2 tbsp olive oil
    ¬Ω cup finely chopped onion
    1 – 1 ½ cup finely chopped carrots
    3 tbsp coconut or almond flour (or 4 egg whites)
    2 tbsp tomato paste
    2 cups beef stock
    2 tsp Worcestershire sauce
    2 tbsp dry parsley
    fresh ground pepper to taste
    1 large head of cauliflower
    2 tbsp water
    ¬Ω cup coconut milk
    2 cloves garlic
    1 tbsp butter (if you are moo paleo)
    salt to taste
    Preheat oven to 350 F.
    Brown ground beef. Set aside. Heat oil in a large skillet and add onions and carrots (you can add other vegetables if you like). Cook, stirring until onions are wilted. Sprinkle with coconut or almond flour, adding beef stock to thin, stirring constantly (use a whisk). (If using egg whites to thicken, add last.) Add remaining stock, tomato paste, Worcestershire sauce, parsley and pepper, while continuing to stir. When gravy is thick enough, add meat. Simmer for 10-15 minutes on low heat.
    Trim cauliflower and cut into large chunks. Place in microwave bowl and add 2 tbsp water. Cover and cook on high for 6 minutes. Drain water completely and mash with a fork. Add garlic, coconut milk and ghee/ butter (if you are paleo moo). Puree with hand blender. Salt to taste.
    Place meat and gravy mixture into a large baking dish or casserole. Spread pureed cauliflower on top of the meat mixture, covering it completely. Bake 30-45 minutes, or until dish is piping hot throughout.

  • Steve S.

    165 x 11
    175 x 9
    175 x 9
    175 x 7
    175 x 7

  • Hari

    I can’t see from the picture. Did Court raise the X-Wing fighter up from out of the swamp in front of him?

  • Fred

    What about Paleo desserts? I’m always craving something sweet at the end of meals and am tired of eating a piece of fruit.

  • L

    175#BP/PU 12/20/,15/20, 15/20, 15/20, 8/15
    As far as desserts go I’ve been making my own Larabars also known as Lennybars with my new food processor. Just crush up a cup of your favorite nuts (almonds, cashew, pistachio) then a cup of dried organic fruit with no sugar or preservatives. You can add a little vanilla extract for some different flavor. Tear off a piece of parchment paper pour the nuts on there then take the fruit pasten and start kneading the 2 together. Kinda like playdough but tastier unless you ate playdough as a child. Makes like 2 or 3 Lennybars. F*@king awesome.

  • Fred, here’s a start:
    I’d also recommend googling “paleo desserts.” You’ll be surprised how much you’ll find out there.
    Remember, though, you’ve got to be careful to control portion size on dessert, even paleo dessert, if you’re trying to maintain or lose weight. Of course, if someone needs to gain weight, they can be a little more liberal with the natural sugar content of stuff like this.
    It took me a long time to reduce my sweet cravings and I find that if I eat too much in the way of paleo desserts, it just brings the sweet tooth right back. While the natural sugar is a bit preferable nutrition-wise than white sugar is, in the end it’s still SUGAR.

  • Hari

    All paleo desserts are just repackaged fruit.

  • Kurt

    Reminder for those interested in CFE:
    My regular Thursday night Crossfit Endurance Running class is tonight (Wednesday) from 6-7, as I will be out of the state tomorrow. It will resume it’s normal Thursday 6-7 time slot next week. It’s free and the meet up is at CF Virtuosity, this week and always. Hope to see you there.

  • jacinto

    Court is saying.Now let me see.

  • juan

    CONGRATS Court!
    hey, does anyone want to meet up Saturday for some CFE at mccarren?

  • Fred

    Thanks for the tips. What I’m craving is a paleo chocolate cookie! I googled “paleo diet baking” and this post from Crossfit Portland came up. I will have to experiment with the sub recommendations.
    Paleo Baking!
    Here are some paleo baking tips and subs, so that you, yes YOU, can recreate any regular recipe into something scrumptously paleo. Some tinkering of course may be needed, it won’t be full proof, but it’s pretty decent.
    Some Basics:
    Vegetable oil: sub coconut oil.
    Flour: sub almond meal and unsweetened coconut flakes. For example: if the recipe calls for 1 cup of flour, sub 1/2 cup of almond meal and 1/2 cup of coconut. This will help cut the density of the almond meal.
    Milk: unsweetened applesauce! Really? Yeah, it helps with moisture.
    Sweeteners: Fruit, agava nectar, honey, unsweetened applesauce
    Let’s take a sample recipe. This is a carrot cake recipe I got from
    Regular Ingredients
    4 eggs
    1 1/4 cups vegetable oil
    2 cups white sugar
    2 teaspoons vanilla extract
    2 cups all-purpose flour
    2 teaspoons baking soda
    2 teaspoons baking powder
    1/2 teaspoon salt
    2 teaspoons ground cinnamon
    3 cups grated carrots
    1 cup chopped pecans
    So let’s run it through the paleo recipe converter and see what we get:
    4 eggs
    1 1/4 cups coconut oil
    choice of sweetener to taste, you’ll need a decent amount. My preference is agave nectar.
    2 teaspoons vanilla extract
    1 cup almond meal
    1 cup unsweetened coconut flakes
    about 1 cup of unsweetened applesauce (gauge this depends on moisture of your mixture and if you want the extra sweetness)
    2 teaspoons baking soda
    2 teaspoons baking powder (there are some gluten free options if you wish in the store for baking powder and soda)
    1/2 teaspoon salt
    2 teaspoons ground cinnamon
    3 cups grated carrots
    1 cup chopped pecans (optional, more nuts)
    Optional: you can add raisins, which helps the sweetness, and 3 cups of grated zucchinis, like the bread
    I usually will make the cakes as little cupcakes instead. Have fun experimenting with different recipes! Try muffins and brownies and cakes. Have fun!

  • Billy

    Congratulations Court.
    Been sticking to the Paleo since the 2nd. I think. The only thing I have changed is no bread, no pasta, no rice, no potatoes and no beer. Just eating more veggies and meat. No snacks besides nuts and fruit – and no desserts. Was starving the first week, but now not at all. Can it be as easy as this, or am I missing something?

  • Denise

    Sorry for this long posting in advance, but I need to keep myself accountable by reporting in, else I’ll start eating butter and yogurt again. As of I’m on day 9 of paleo, and my gig is I’m ok with olives (for some reason, that’s been hard to quit, maybe because they’re in my fridge) and wine let’s say 2-3 gl/wk and olives , but otherwise have been sticking to it, I think, except for a spell of forgetfulness and of social dilemma last weekend. I’ve always been a fan of Larabar’s, and see that they’ll be a weakness for me. I’ve lost 4 lbs, without being hungry at all, but probably started at an artificially high weigh-in since I had just gotten back from vacation the day before, in which I had gained 2 lbs.
    Fri, Jan 8:
    B: 2 eggs
    S: 1 larabar, 1 apple
    L: sauteed ground beef w/olives
    D: scallops in garlic/lime juice/olive oil, mashed cauliflower w/coconut milk, 1 gl. wine
    Sat, Jan 9:
    B: 3 eggs w/mushrooms & red peppers;
    L: green salad w/gorgonzola (oops!) chicken & apples;
    S: 1 larabar;
    D: grilled chicken & scallops; mashed caulifower w/coconut milk; 1 gl. wine
    Sun, Jan 10:
    B: 2 eggs w/mushrooms & red peppers;
    S: 1 larabar; grapes;
    L: OH NO, HERE IT COMES — Social dilemma: a small piece lasagna, chicken cutlet (yes, breaded), 3 bean salad, green salad; [so the deal was I was at my brother’s house for my nephew’s 8th b’day party. The ONLY thing that was paleo was the lettuce greens — seriously!! I knew it would be this way, and was planning on leaving before lunch (since I’d been there all weekend), but felt compelled to stay. Then, I couldn’t figure out how to say no to this food when my sister in law spent 2 days preparing for the party, so I did the only polite thing and ate it!!).
    D (back on track): grilled chicken; mashed cauliflower w/coconut milk
    Mon, Jan 11:
    B: 2 eggs
    S: 2 larabars!!
    L: chicken salad w/sesame oil & veg
    S: tangerines
    D: scallops in lime/garlic/olive oil; cauliflower w/dulse, 1/2 avocado
    Tue Jan 12:
    B: 2 eggs
    S: 2 larabars!! almonds, 4 dried apricots
    L: scallops in lime/garlic/olive oil, cauliflower w/dulse, 1/2 avocado
    D: shrimp red pepper salad; 1 gl red wine
    Wed Jan 13:
    B: 2 eggs w/mushrooms & sundried tomatoes
    S: 1 larabar; almonds; a few dried apricots
    L: curry chicken on greens w/sliced apples, roasted beets, roasted brussel sprouts in olive oil
    D: shrimp red pepper salad; steamed collards w/lemon & sesame tahini (when I get home — it’s there waiting for me)

  • Jenn

    Sleep: 13
    Pull-ups: 371+80=451
    WOD: 9
    Didn’t quite do the WOD, but instead did a bunch of pull-ups
    Paleo: Day 13 – going strong.
    Fred, if you’re in need of a chocolate fix and don’t want to go through all that substitution and baking in your recipe, you can make your own Larabars… or Lennybars… or in my case, Jennbars, which are friggin delicious. I limit myself to one or two bars a day, but I can probably eat them until my belly hurts.
    Put in a food processor:
    coconut flakes
    cacao nibs (crushed raw cacao beans – super bitter alone but damn good in this bar)
    Whip them up with a little bit of water to combine into a paste, or as crunchy as you want. Place a big dollop onto a piece of saran-wrap, mold it into a bar-shape, then refrigerate for a couple hours.

  • Lenny

    I think the Jennbar is infringing upon my trademark and it sounds like it may taste better but that’s besides the point. COPYRIGHT INFRINGEMENT!!

  • Sara

    Mike M: I got into Hybrid… how are you getting there? Email me… secarr22 at yahoo dot com

  • I really wanna say that Court is preparing for Irimi Nage, but I suspect it is more likely a demo of a high value ankle movement…

  • OPT WOD:
    5 sets for total working time:
    15 unbroken push press – 95#/65#
    10 burpees
    25 unbroken box jumps – 20″/14″
    rest 2 min
    24:49…slow, subbed KB swings for push press (shoulder bothering me) 1 pood for 3 rounds, 1.5 for last two, box jumps broken up 10, 10, 5 for most rounds with 20‚Ä≥ box

  • Brett_nyc

    Bwt 212lbs
    Bench Press @ 225lbs: 8,7,5,5,4 = 29
    Pullups: 30,23,16,20,21 = 110
    Heaviest I’ever done the bench at, but reps were similar to last time @ 205lbs. Not a PR on pullups. This always works out to be a rough wod.

  • Mike K

    225 for bench press. Deadhang pullups. BW around 195-200 or so.

  • Reagan

    66-112 (PR by 14 and 10 respectively)
    Total 178 PR by 24

  • Jai

    Waiting an egregiously long time in between each exercise is magic. Plus I should have gone heavier.
    20 bench / 7 kipping pull ups, 19/7, 19/6, 16/8, 18/12
    Magic extra pull ups! So either laziness (because I took about an hour and a half) or food not perforating my intestines is really working for me.

  • Rickke

    BW: 145#
    subbed 135#

  • BW: 156
    Subbed: 135#
    Reps posted below:
    15/13, 9/10, 8/10, 6/12, 8/9
    30 Day Challenge:
    Paleo Diet: 13 Days
    WOD: 5
    Sleep: 7 Days

  • kj

    65#/ blue band pull-ups
    6/8, 7/10, 7/8, 7/7, 6/7
    40 total pull-ups, which brings the total to 320.

  • Martin

    Subbed ring push ups w/45LB
    1. 7/21
    2. 6/14
    3. 5/14
    4. 4/10
    5. 3/13