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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:
40 kettlebell swings (men: 32kg / women: 24kg)
30 push-ups
run 800 meters
30 kettlebell swings
20 push-ups
run 400 meters
20 push-ups
30 kettlebell swings
run 800 meters
30 push-ups
40 kettlebell swings
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.)
curlsareforgirls.jpg
Common injuries: the hip
Running shoes vs. barefoot–the debate continues
Scenes from a powerlifting year
Your inner firebreather

Responses

  • Tim B

    Rowed Tash
    30 seconds on, 30 off
    1min on, 1 off
    2 min on, 2 off
    3 rounds, active rest on the off
    4660 meters

  • Tim B

    Also, someone mentioned yesterday about food trackers
    pre crossfit i used to use the daily plate and loved it
    http://www.thedailyplate.com/

  • steve S.

    Black Box WOD
    27:33 RX

  • Jenn

    Sleep: 24
    Pull-ups: 826
    WOD: 20
    23:49 (16k, bench push-ups)
    Paleo: Day 27
    Breakfast: hard-boiled egg, pomegranite seeds, bowl o’ berries
    Lunch: Shrimp salad
    Dinner: Haven’t decided but mostly like a meat and veggie dish
    Snacks: nuts, carrots, apple

  • Mike S

    Did yesterday’s modified total this am:
    Cleans: 175 (10lbs below PR, not happy about this)
    Bench: 255PR
    OHS: 105PR (room)
    535 Total
    Pullups: 605 1/1 thru today (haven’t been posting but have been keeping track)

  • juan

    happy birthday Ashleigh!!!
    Hey Tim, food trackers are pretty cool.
    Depending on what your goals are I find the tumblr.com site to be pretty helpful. Being able to post pics of your food and keeping track of my eating times really helps keep me in check.

  • Adam M

    Yeah, HB.
    Interesting to note that Brad S has the same outfit.

  • brad s

    happy birthday, ashleigh.
    adam m must have spotted me in that eric prydz video.

  • Ashleigh

    Oh dear. 500 Facebook photos and this is the one that makes it.

  • Ashleigh

    Oh dear. 500 Facebook photos and this is the one that makes it.

  • Ari Karason

    Who would be down for this one weekend?!
    I wasn´t there when this was done but everyone told me that it was amazing.
    If we get 15+ it should be great.
    http://www.youtube.com/watch?v=NoK5wI5EwvA

  • Emerson

    Ari, sounds like “fun” I’d be intersted in trying it. How do we sign up?

  • Ari Karason

    sealtrainingadventures.com
    I think everyone who is serious about physical training should check this out.
    Do it under the name of the blackbox and unite the box a little more.

  • http://phattrainer.tumblr.com lenny

    made up total workout for this week
    195# clean (pr), 230# bench, 185# OHS (pr)
    615 Total

  • Tim B

    id be down if they did another one
    it looks like it was back in sept though

  • Rickke

    Made up total @ BBB. Thanks for the great coaching, Kevin!
    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
    Happy birthday, Ashleigh!

  • jacinto

    boy Rickke you have come a long way.
    good for you.

  • Jai

    Happy birthday, Ashleigh!
    I made up the rowing WOD, though I think I missed every WOD this cycle.
    500m row, 48# thrusters x 7. 5 rounds, 23:05. I need to practice rowing.
    And I like LoseIt for my calorie tracking needs, but it’s an iPod app so not for everybody. Pretty simple to use and if anyone else is utilizing it, let me know and we can link up via their social function thingy.
    Speaking of food, two cheats tonight: falafel and grape leaves. Other than that, still doing well at this paleo madness!