Total-ly different

Try a FREE BEGINNERS’ CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.
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
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Post total to comments.

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 (via)
Tim B.’s marathon race report


  • Presumably we’ll be running this in a similar fashion to the CrossFit Total (details here:
    Basic rules:
    1. You get three attempts at each lift (and you get a chance to warm up the lift before making the 3 attempts).
    2. You cannot remove weight from the bar. Example if you put 150# on the bar and make a successful clean, that is one attempt. If you decide to go to 180# on the next attempt and you fail you cannot lower the weight and make your third attempt.
    If on the other hand you just want to find your best lift, don’t be pigheaded.
    If you’re pretty new to crossfit and don’t feel confident on these lifts, don’t skip this class! Come and practice. You might not be ready yet to put up impressive numbers on a workout like this, but today’s a great opportunity to refine your technique on each of these 3 lifts.
    Lastly, don’t forget, today’s a day for weightlifting shoes, or at the very least, Chuck Taylors or other similarly low-profile, solid-bottomed shoes.
    Why weightlifting shoes?:
    How do I learn more about brands and where to purchase (online, as you can’t find them in sporting-goods stores or shoe stoes)?:

  • Lt Gabe

    http://www.meatweekisreal DOT com/chapters/newyork
    The above is the “programming page” for MEATWEEK 2010. Thats right folks, a straight week of BBQ centric events focusing on stuffing your face with pig, cow and bird. I’ll be in attendance at the already announced DC situation, but I figured the box would appreciate the NY heads up. I also am assuming that CFNYC’s favorite neighbor, Hill Country, would end up as a stop on the list.

  • Brendan

    Ahoy, maytees.
    Little help: So What’s the deal with fish oil. How much do I take per body weight etc.?

  • Cleans: 135, 145, 150
    Bench: 155, 165, 175, 180(f)
    Overhead Squat: 95, 95, 95 (gotta work on depth on these.
    Total: 420

  • Craig F

    Brendan – One rule of thumb that I’ve heard is 1g per 20 lbs of bodyweight. This is what I’m currently doing, and I like it, but it may be too much for some. I’m using this Costco brand that Mike posted about awhile ago:
    but to each their own in terms of how you want to get the fish oil.

  • Jenn

    Sleep: 23
    Pull-ups: 786+20=806
    WOD: 19
    Clean: 85; Bench: 105; OHS: 70; Total: 260
    Paleo: Day 26 – final week! I’ve lost 10 lbs so far and my pants are starting to fall off when I do double-unders. Must buy drawstring pants.
    Breakfast: 2 eggs scrambled with shrimp, Jennbar(TM)
    Lunch: baked fish, salad, pear, grapefruit
    Dinner: Veal chop, roasted veggies, blackberries

  • Jonathan

    Clean 115 – –
    Bench 225 245 –
    O Squat 120 – –
    Total 470

  • Mike K

    Craig’s right on that – 1g per 20 lbs is the common recommendation from Robb Wolf. His podcast today has “fish oil calc” as one of the topics, but I haven’t had the chance to listen to it yet.
    One other thing to keep in mind is that if you get the rest of your diet dialed in to the point where you are not taking in much n-6, you likely do not need as much n-3 to balance things out. Also if you eat a decent amount of seafood (preferably wild) you can probably lower the dose as well.

  • Natalie

    Power clean 72
    Bench press 84
    OHSQ 62
    Total 218

  • Jai

    Anyone else here using LoseIt as a food log on their iPhone or iPod Touch? I’ve been using it for months and really like it, and now if you want, they sync your info to a website. You can add friends and compare notes, watch each others’ progress. You search for friends via email address, so I’m jaicat and I use gmail…

  • Reagan

    Clean 215-225f-225
    Bench 225-235-240PR
    OHS 175-185-195PR
    Total 660
    BW 160
    That was an interesting variation on the Total.

  • Further info on the whole Agave thing:
    What does everyone think about this stuff?

  • Sara

    OPT WOD:
    A1. Bench Press @ 30X0; 3,2,1,3,2,1; rest 20 sec
    A2. Dead Lift @ 11X1; 55% 1Rm – 6 sets of 3; rest 120 sec
    B1. Clap Push Ups @ 10X0; amrap (-3) x 5; rest 60 sec
    B2. High Hang Power Clean; 3,3,3,3,3; rest 60 sec
    C. 21,18,15,12,9,6,3 reps for time – Unbroken KBS – 2/1.5 pd
    8:15 all sets unbroken

  • Mike K

    Kirk, I know I’ve heard (and used) the term “liquid death” a bunch of times to describe it.
    Its marketed a lot as a “healthy” sweetener because it has a low glycemic index, but that is because it is 90+% fructose and GI measures blood glucose.
    For comparison Sucrose (table sugar) is about 50/50 glucose/fructose, as is honey. And the 2 most common variants of HFCS are similar at 42% and 55% fructose.
    It also needs to be heavily processed to be made. Its not a naturally occuring syrup.
    Fructose is unique as far as sugars go in that goes directly to the liver to be metabolized (so does alcohol and toxic substances btw). Therefore it generally does a poor job at contributing to muscle glycogen stores, can tax the liver and impair other functions, and has been suggested to contribute to non-alcoholic fatty liver disease. Though it is sweeter than sugar gram for gram.
    Personally I stay away from it, and just go for normal sugar or fruit if I need to sweeten something. But thats my opinion.

  • Mike,
    Funny, I just had a discussion with my wife that went a lot like what you just said… with a fair bit of “sugar is sugar” thrown in.
    One thing I have always enjoyed about eating paleo is that you realize that, most of the time, you don’t need to use sugar (or other sweeteners) at all. In fact, the food is almost always better without them. Actually, once you start taking away all the sauces, etc. that seem to go along with the “Western” diet you are reminded of just how good real food tastes all on its own.

  • isaac

    Fish oil is a means, not an end in itself. The goal with the fish oil is to try to bring your Omega-3s and Omega-6s into a balance closer to our pre-agricultural ancestors. The ideal is to avoid getting your fatty acids out of whack to begin with by avoiding vegetable oils and eating fish and pastured animal products.
    In today’s podcast Robb Wolf recommended 0.5 – 1.0 grams of EPA+DHA per 10 pounds of bodyweight per day. “Half a gram is for people who are generally healthy but have been eating a standard diet. The 1.0 level is for people who are very overweight or sick.” He then advocates a maintenance level of .25 grams per 10 pounds of bodyweight after 2-5 months.
    The way to go is just to avoid the toxic fats to begin with. Since I started cooking in pastured pork lard, ghee, and beef tallow, I now pretty much just use olive oil for salad dressing and that’s it for vegetable oils for me. I’m doing about a tablespoon of fish oil a day. with a little more on the rare occasions that I eat out.

  • Mike Mishik

    forgot to post yesterday…row/thruster – 18:19 rx’d
    today’s new total wod –
    power clean 155-175-185(f)
    bench 185-205-215(f)
    ohs – 115-135-155
    Total : 535

  • Martin

    Clean 185-195f
    Bench 185-195
    OH Squat 125-135-145
    Total 525

  • Craig F

    Clean 155-175-195
    Bench 185-195F
    OH Squat 105-115-125
    Total 505

  • kj

    Really tired today.
    Clean: 68
    Bench Press: 73
    OHS: 33 (I didn’t get past the warm-up without deciding I had enough)
    10 pullups. Total: 520
    Just ate a large chunk of grass fed steak, and gosh meat is delicious. Excited for sleep and tomorrow’s hard earned Rest Day!

  • Ashleigh

    Clean: #90
    Bench: #113
    OHS: #70
    All PR’s!
    I left my brown boots at the box tonight, please don’t throw em out!

  • Steve S.

    Clean: 175, 180, 185
    Bench: 205, 215, 225
    OHS: 95, 115, 125
    Total: 535

  • Mike K

    Kirk, totally agree. How much better real food tastes is the best part of the whole paleo thing. Its also funny how much just a small bit of sugar literally hurts your teeth when you havent had it for a while.

  • Brett_nyc

    Cleans: 245, 255, 265(failx2)
    Bench: 225,245, 265
    Total: 785
    I really like lifting heavy. The jerks were the hardest part of the OHS.

  • Brett, you scare the pants off me, man! Those are serious numbers… Nice work.

  • Woah those are some damn good numbers up there
    BW: 156
    Clean: 155 Power – 165 Power – twice 175F Squat will definitely get it next time
    Bench: 205F – 195 no prob – 205F shucks
    OHS: 115 – twice 125F

  • Emily

    clean(power): 73# 78#PR 83#(f)
    bench press: 83#PR 88#(f) 88#(f) 85#(f) –> I know I have 85 in me..I got tired..bleh
    overhead squat: 53# 58#PR 58# 60#PR
    overall a good day. my squats weren’t perfect, but I’m still practicing. happy with my PR’s!!

  • Brett_nyc

    thanks, Kirk, Jonathan.

  • Rickke

    BW: 145#
    Clean 135-155-170 (ties PR – should’ve tried 180)
    Bench 135-155-165 (PR)
    OHS 95-115-125 (PR – should’ve tried 135)
    Total: 460