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
Push Jerk 1-1-1-1-1-1-1 reps
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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)
From the CrossFit Brand X forums, some advice for today's workout:
Today everyone is a Big Dawg. Here is a vid that shows the difference between the press, push press, and push jerk.
http://media.crossfit.com/cf-video/SPPPPJ155.wmv
If you are unfamiliar with the push jerk start slow and light work on your technique.
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I would add that if you don't have a subscription to the CrossFit Journal (and really you should, it's well worth it at $25/year for access to the entire archives), you can also check out a bunch of different Olympic lifting videos on crossfit.com for free right here:
http://www.crossfit.com/cf-info/excercise.html#Oly
And remember, today's when you'll want to wear weightlifting shoes if you've got 'em (or at least Converse Chuck Taylors, NOT squishy, thick-bottomed sneakers). Wondering why? Read this:
http://www.exrx.net/WeightTraining/WeightliftingShoes.html
http://www.nytimes.com/2010/01/10/fashion/10caveman.html?scp=1&sq=paleo&st=cse
Paleo/caveman/crossfit article in the NYT!
Has the Sunday schedule been revised as well?
Sweet trail run in Van Cortland park this morning.
It was only -10, so shorts were perfectly in order (although several other runners seemed to think I was crazy...)
Thanks for the coaching and the company, Brian!
Big Props and Congratulations to Tim B. for running the Disney Marathon today - good work, buddy!
http://funnyvideos.todaysbigthing.com/2010/01/07
Ignore the form. Man passes out deadlifting.
There has been no change to the Sunday schedule.
Sunday schedule remains:
10am Free Beginners' Class
11am WOD
noon WOD
1pm WOD
For some reason the MINDBODY listing is inaccurate today and shows no 11am class. Apologies for that error--it will be corrected ASAP.
push jerk
115-135-155-165-175-185f-185
Made up Fran.
7:11 as rx'd. Over a 3 min pr, but hadn't done Fran in almost a year.
205 - more of a push press
205 - better
225 - pressed out
225 - good
235fx3 - bar getting too far forward
PR from last time was 235, felt alright today, just need to work on these more
53-63-63-73-73-78-78
Sleep: 9 hours (7/10)
WOD: 7 (of 8)
Pull-ups: 250 (30 today)
205-205-225-245-255fx3
PC 1/9/10:
- Coconut pancake experiment with a little pure maple syrup, small cup of paleo turkey chili
- Turkey chili, apple, orange, walnuts
- 3 egg omelette with brocolli and turkey breast, apple, carrots
Sleep: 9 hours (10)
WOD: N/A (7)
Weaknesses: N/A (2)
Diet: Eggs, Sausage, Almonds, Chicken, Guacamole, Peppers, Carrots (10)
2 Glasses of Wine (22)
30 Day Challenge:
Paleo Diet: 10 days
Sleep: 4 days
WOD: 3