If you can complete the WOD 30 Muscle ups for time then today you are a Big Dawg.

Big Dawgs:
as Rx’d

The Porch:
If you can do muscle ups, even a single muscle up, then today start each round with as many muscle ups as you are able then fill the rest in with one of our muscle up progressions. Do the Rx’d number of squats

Pack:
Three rounds for time of:
8 Muscle-up progressions (Seated, Jumping or squat)
50 Squats

Puppies:
Three rounds for time of:
5 Muscle-up progressions (Seated, Jumping or squat)
25 Squats

The other option is to sub 4/1 pull ups, dips to muscle ups.

Crash B Registration information:
http://www.nycendurance.com/2010/01/02/crash-b-registration-is-open-what-you-need-to-know/

3 Rounds for Time
20 Pullups
20 Parallel Dips
75 Squats RX'D
12:26

16:29 (I think) had to do jumping muscle ups.

Cashout:

3 rounds of Jeff's latest kettlebell concotion. 7 minutes and change.

Anyone in for a Paleo Potluck Party? Please note preferred date (1/8, 1/9, 1/15, 1/16). I think the 15th is a Friday rest day, if that works best for everyone.

Love the new Saturday schedule!

Todays WOD - 18:40 MU progressions from 20in box

Does anyone have any paleo recipe sites that they can share with the board?

I too love the new Saturday schedule. Thank you very much for the longer hours!

Had to catch an early flight and can't do a muscle up yet, so worked out at home: 3rft (50 narrow-hand pushups, 75 squats). Not the best sub, but better than nothing. 17:29.

Looks like Fitness Spotlight is doing their own kind of challenge (as I suspect many others are). Likely there will be some useful info and tips for all the Black Boxers doing the various CFNYC Challenges:

http://www.fitnessspotlight.com/2010/01/04/detox-weight-loss-challenge/

Thanks for adding more Saturday classes!

Sleep: 4

Pull-ups: 70 + 46 = 116

WOD: 2
Today's WOD - 11:19 (green band, dips/pull-ups)

Paleo: Since this is only for 30 days and I'm not planning on staying with this diet (I'm okay with having a soft belly if it means I can eat chocolate and mac and cheese whenever I want), so I am going completely strict for the 30 days; meaning no cheating whatsoever, and no alcohol either. I can tell you, though, this is more of a mind-f&ck for me since I work at a bar on the weekends. It's definitely testing my will-power! (And making me a little cranky too, sorry)

As far as recipes go, I bought "The Paleo Diet" book by Loren Cordain and it has some decent recipes, as well as meal plans that I'm working off of. I'm not impressed with the babble he writes about 'learning the secrets of our Stone Age ancestors", but the recipes are working out well so far (my home-made mayo, however, is questionable. Might take a few more tries for that).

PC 1/3/10:
3 egg omelette with sliced turkey breast and brocolli, orange
2 cans tuna in water, steamed broccoli, mini carrots, apple
Orange
Broiled chicken, steamed brocolli and cauliflower, carrots
Walnuts and raisins, orange

some food recipie blogs:

http://cfscceat.blogspot.com/feeds/posts/default
http://eatmovethrive.blogspot.com/feeds/posts/default
http://everydaypaleo.com/feed/
http://sweetcheekshq.blogspot.com/feeds/posts/default

allison can you approve my last post, it has some food recipe blogs in it

29:50 as rx'd!

Sara that is great!
muscleups from kneeling on floor and squats as RX'ed - 13:29
On Day 4 of the Paleo challenge I am still on the strict wagon. Of course, it is only day 4 ;)
A useful Paleo-friendly snack I use - Lara bars (no financial interest).
http://www.larabar.com/food/larabar/
They contain 4-5 raw ingredients consisting of nuts and dried fruit. They are great for keeping me going on the trails at the weekend, since gels and Powerbars are offlimits.

Lisa - how about hammer gels?

Tim B., I went ahead and approved your comment.

Remember, folks, if you want to post a bunch of links in one comment, it'll tie your comment up in our spam folder. But if you post each one in it's own comment, one after the other, you won't have that problem.

Tim, thanks for providing those resources!

Tim, I just looked at Hammer gel ingredients. I was putting all gels in the 'processed food/contains sugar' category but Hammer gel seems Paleo-friendly.

Only 7 hours of sleep (starting at 2am, yikes) last night due to a birthday party so feeling pretty crappy today.

Nonetheless I'm on track with food intake and squeezed in a little strength work and rowing:

Deadlifts: 95x5, 185x5, 200x5
500m row: 1.59.1

Pull-up practice, handstand practice

Lisa, yeah they taste pretty good too. a little thicker then gel or gu, i recommend having a sip of water for right after it

thanks to harkins for those

I often browse paleofood.com for suggestions. . .

I would be interested in the potluck. I can't do the 16th but I'm free otherwise.

I'm pretty keen on the Larabars as I need something to replace the dark chocolate that usually deals with my sweet cravings... Couple of questions:

- Any suggestions on where to obtain them to try flavors before buying in larger numbers?
- Any flavor recommendations?

Also, anyone have any other recommendations to deal with the sweet cravings?

Kirk:

I am not sure where in NYC you live, but I know they sell Larabars individually at Whole Foods, Fairway (upstairs in the organic section of the one on 74th), and the Westerly (a natural market and great resource on 8th and 54th). Generally they are sold in any kind of health food store / organic grocery.

I have a huge sweet tooth and like the cherry ones the best, but also like the apple and ginger flavors. They come in a gazillion flavors for you to try.

Good luck!

NYC Endurance running classes are still on despite the cold weather.
tuesdays 630p meet @ columbus circle
wednesday 645a meet @ black box
thursday 600p meet @ Crossfit Virtuosity

NYC Endurance Cycling Class
Wednesday 7p Crossfit Virtuosity

Swimming class - how many people can make friday nights @ 7p?

also how many people are interested in a running seminar?
for more info go to http://www.nycendurance.com/events/

when I first went paleo, I bought a couple of 100% cacao baking chocolate bars. Not sure whether they qualify under strict paleo, but they were a good way to experience chocolate flavor and get a serving of potentially beneficial flavonols and stearic acids. I soon pulled it though out after noticing that it made my skin itchy.

Lara Bars are fairly common in health food stores and Whole Foods. I get my chocolate fix from the Cocoa Mole flavour which has cocoa, cinnnamon AND chili pepper :)

A health store convenient to the Black Box - Organic Market on 26th and 7th Ave. - has Lara bars, also stocks Clif's Nectar raw bars. However my best find there is ice cream made with coconut milk - it is divine! http://www.purelydecadent.com/products/purely_decadent_Coconut_Milk_Coconut.html

As Rx'd 11:26

kirk there is a whole foods near my office if you want me to take a look

WOD: 24:36, sub'd 20 pull-ups (w green+purple band) + 20 p-dips
Pullups to-date: 150 + 10 + 60 = 220
Paleo: on target (i'm not really done for the day, but dinner is leftovers)
details @ stephanieblackboxchallenge@tumblr.com

jai: i can make any of those dates work for the paleo potluck.

brian: i'd be in for frid night swim sessions. i already know i'd miss at least one a month, but otherwise.

...suggestions for Larabar lovers. I love em too but think the prices are too high sooo...I invested in a mini-Cuisnart. I paid like $10 for a new one off Ebay. I ordered a bunch of figs, dried cherries, shredded coconut and almonds. Check out fruitstar dot com. Throw em in the Cuisnart (almonds 1st since theyre harder). Take the chopped up contents and shape them into bars. Done. It takes like 15mins including cleaning time.

First day back in a while...had crazy scheduling conflicts the past 2 weeks. Park City c-fit WOD

AMRAP 15 min

3 hang power snatch
2 rounds of 3 pull-ups, 6 push-ups, 9 box jumps

the above= 1 round

5+3 snatches

snatch @45#
push-ups on knees
pull-ups green band

Thanks for the recommendations everyone.
I figure the bars are around, I was hoping to get an "in" on the cheapest place to buy...
Some nice recommendations on flavors, though!

D. I'm thinking that link you mention isn't the one you meant...unless you meant "Fruit Marketing and Logistics".

Brian, would LOVE a running seminar.

Friday nights would likely get me killed by my kids...

16:51 rx'd...probably would've been a good 5-6 minutes faster if i had remembered my socks, damn socks get me everytime.

24:09, pull-up/dip sub

Sleep: 3
WOD: 3
Paleo: Check! Food Blog Updated.

Also, REALLY excited about the Saturday Schedule :)

41:52 rx

30 Day Challenge

Paleo Diet: 4
WOD's: 1 (will fight the cold and be back tomorrow)
8 Hours of sleep: 3 (only got 7 hours last night)

22:42 rx'd

You can follow my Paleo adventures at

phattrainer.tumblr.com

I'll post most of my meals on there feel free to criticize or congratulate, but remember that I fight in a cage for fun. ;-p

Day 4
B: 2 eggs scrambled with spinach and tomato
L: large green salad, walnuts, grilled chicken
S: Ginger Lara Bar
D: hot chicken sausage, steamed broccoli, some left over stuffed pepper filling from earlier food prep (ground chicken, mushrooms, onion, garlic, ginger, pepper, bit of sesame oil).

Did very scaled WOD: 12 green band pull ups, 12 purple band ring dips, 75 air squats (3 rounds).

Brian: Yes to running seminar, please.

Just got back from florida. definitely wasn't paleo there. been eating mostly paleo the past month though. enjoying a burrito tonight then starting my 30 day strict (no alcohol, no cheats, processed food of any kind) tomorrow

WOD: squats as rx'd
6 mu 18 pu/dips
3 mu 27 pu/dips
36 pu/dips

28:30

Friday at 7pm for swimming classes would work well for me.

Sleep: 9 hours (4)
WOD: 19:17 (3)
Weaknesses: N/A (2)
Diet: turkey, raspberries, walnuts, steak, green beans, carrots, pecans, strawberries (4)
1 Glass of Wine (6)

16:02 rx'd
Should be faster... but after demoing muscle-ups and progressions for 4 WODs I'm ok with that time.
Great job tonight by everyone in NYC!

WODS (2,2)
Sleep 7 (2)

Lisa, thanks for steering me onto the Lara bars! Looks like a snack I can still eat, yay!

For those like myself who don't cook frequently, turns out Hale & Hearty is very specific about their ingredients. They note which ones have dairy, have a PDF on their website detailing which soups are gluten free, and the list of ingredients is printed on the reverse of each soup card, so all you have to do is ask and your server can hand it to you. I was so happy that one of my Dave soups was gluten, dairy, egg, AND soy free, decided to eat it in spite of the beans. Not one ingredient from my intolerences list. So pleased. I'm still planning to be paleo as strictly as possible this month, but since I know I'll have dietary restrictions for at least six months, I'm quite comforted by that soup!

*fave* not Dave. Sometimes the autofill function on my iPod touch gets a little weird.

More info on paleo party TK.

Brian
I can't do this Friday. I think I could do Fridays thereafter.

@BBB
subbed standing muscle ups (eliminated the pull up portion of the movement)
rings were set so that elbows were just below parallel
done strict as possible with minimal kipping
20:16