Scaling options for today's workout, courtesy of the CrossFit BrandX forums:

GHD sit ups are one of the Big Three that have been linked to rhabdomyolysis. If you do not do GHD sit-ups as part of your regular routine do NOT do them today. Today you are in the pack.

Big Dawgs:
as Rx’d

The Porch:
Five rounds for time of:
Run 400 meters
10 GHD Sit-ups
15 sit ups
25 Hip Extensions

Pack:
Five rounds for time of:
Run 400 meters
15 Sit-ups
15 Hip Extensions

Puppies:
Three rounds for time of:
Run 200-400 meters
15 Sit-ups
15 Hip Extensions

I saw a comment about your 6am classes...when will they start

WOD: 32:44 | sub'd sit-ups w/ 10 lb weight for GHD

Pull-ups: 220 + 20 today in warmup/cooldown = 240

Paleo: OH NO!! I was looking something up in my *paleo diet* book and noticed that lamb chops are listed as *fatty meats* and definitely not paleo (as in, they in the *foods you should avoid* section)! sucks. since i have had them for 2 meals already this month all unawares. AND i still have leftovers. so, i'll pay closer attention to my protein selections. in the meantime, i'm keeping it all here:http://stephanieblackboxchallenge.tumblr.com/

5 rounds
row 400m
25 weighted situps
25 good mornings

i'm lucky if i got 2 hours of sleep last night, went to bed to get 8, couldn't sleep

Paleo people, Want to season with salt without using salt?

http://www.nycendurance.com/2010/01/04/want-to-season-with-salt-without-using-salt/

Sleep: 5
Pull-ups: 116 + 20 = 136
WOD: 3
Today's WOD: subbed rowing - 28:18
Paleo: 5
Today's menu - Breakfast: 1 poached egg, banana, 2 kiwis; Lunch: baked salmon, asparagus with lemon and garlic; Dinner: Green salad with olive oil, chicken and veggie soup, avocado and mushrooms; snacks: carrots, beef jerky, handful of raisins and almonds

Thanks for the salt sub link, Tim: I'm going to spend all day looking for a place to buy in the city!

Stephanie,
I wouldn't worry too much about the lamb. The fatty vs. lean meat only thing has a lot of different viewpoints based on what you read. Since lamb is less industrially famed than chicken, beef, and some other meats, there's a better chance it ate closer to its natural diet, and therefore the fat in it would be better for you anyway.

PC 1/4/10:
3-egg omelette with turkey and brocolli, apple
Paleo chili, salad with chicken breast, avocado, walnuts, cranberries, and olive oil and vinegar dressing (very lazy to make and carry around my own homemade dressing)
Orange, broiled chicken breast
Mostly skinless rotisserie chicken, steamed vegetables

Check out www.4food.com - interesting "healthy fast food" concept opening up in Midtown.

Came in early this moring
Did today WOD RX'D
33:43

Rx'd 27:54

Todays WOD - Subbed rowing, weighted situps and barbell good mornings. 23:35

Hari - Are there any plans to purchase more ergs and GHDs in the near future?

Laura Kohen,

We're looking at the possibility of restarting some 6:00 AM WOD's in February.

Scott R,

You will see additional GHD's and ergs this winter.

That's great news regarding GHDs and ergs Hari! Thank you.
I've fallen off the strict paleo wagon twice so far.. a kamikaze shot on Friday, as I already stated (a round of six was ordered, excluding me, but one of the six people decided to pass when the round had already been poured, so it would've been rude for me not to drink it) plus a beer and a shot of whiskey to celebrate the Jets' making the playoffs on Sunday. I knew that the booze would be the toughest part for me. Two falls off the wagon by Day 3 is a bad pace. I'm shooting for my only drinking for the rest of the month being one drink after Jet victories.

I feel your pain Carlos, though I am proud to say I have not had a drink in five days! (sounds like an AA meeting) I think some of the paleo people are still allowing themselves a drink or two this month - I think Hari's up to 6 glasses of wine, so you shouldn't feel bad! I, however, am going to go suck it up and be dry for all 30-days. (read: Jenn will be very boring this month)

Speaking of alcohol, what does everyone think about celebrating the end of this Paleo-challenge at a bar? I'd be happy to offer Bleecker Heights Tavern in the West Village as a venue - I bartend there on the weekends.
Is anyone else interested? Is it bad that I'm already planning to destroy everything I will be working for this month? Bueller?

Thanks Jenn. I don't feel too bad, but I was already paleo pretty consistently before, aside from some dairy/legumes/other cheating a few times a week, plus enjoying a drink or two most days. So in the spirit of a new year and the Paleo Challenge, I decided to try to eliminate all cheating, including alcohol. (For me one of the biggest problems with alcohol is the empty calories.) I feel very good so far, so I see myself continuing this after January, so I have to say thank you but no to celebrating the end of the Paleo Challenge at a bar.

And Jenn, I feel your pain. I am determined to go without alcohol the full 30 days. However I am already planning which craft brewery ale I will have on day 31 :)
I will be quite the cheap date as my tolerance will be wayyyyy down.

I went dry last year from NYE to feb 13th ish (whenever crash b's was)

i was a cheap date for a while after that let me tell you

30.37
sub situps for ghb (damn..shoulda done weighted, so i tried some ghb after class), and good mornings.

after yesterdays workout..i am finding walking to be a bit difficult this afternoon. good times.

Effective this Saturday, we are expanding our hours in Manhattan. All Brooklyn members are free to use the Manhattan Box on Saturday's at no extra charge.

New Saturday Manhattan Schedule, Effective January 9:

9:00 AM WOD with Josh
10:00 AM Beginners' Class / Open Gym
11:00 AM WOD with Josh
12:00 PM Open Gym with Sara
1:00 PM WOD with Sara
2:00 PM Open Gym with Sara
3:00 PM WOD with Sara

During the WOD's and/or Beginners Classes, members may quietly warmup and practice on the other side of the gym. The class in session will have priority for equipment, etc.

19:10 RX'd

Thats really too bad Carlos because the JETS STINK!!

Lenny, I e-mailed Darrelle Revis the link to what you wrote, and told him which WODs you frequent. He said never mind.. he'll meet you in the octagon instead. So you might want to take some time off from that til this whole thing blows over.

Yeah, I can't believe Carlos got away with that comment for almost three hours.

What he really might be saying is that he won't be drinking anymore this January.

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

Who is either signed up for sectionals or interested in being on our affiliate team for regionals? We need 6 women and 6 men as we want send a team from both Brooklyn and Manhattan. Please post to comments or send me an email at sara at crossfitnyc dot com. I would like to use one of the two open gym hours on Saturdays to start running some games prep WODs. I don't feel qualified to do my own programming for this, so we will be using Sophie's boyfriend, John Matzner's, programming. He competed as an individual in the CrossFit games last year and is a great athlete and coach out of Potomac CrossFit. Check his website www.games.potomaccrossfit.com to get an idea of what kinds of things we will be doing.

carlos, smoking rocks is not paleo.

I switched to organic.

A couple of things that I've noticed going into day 5 of my diet:

I get full on much less food than I am used to. Before, I would almost always eat two or three helpings of whatever I was eating. Now, I am very satiated with one.

I almost never snack between meals. This is incredibly rare for me.

I've had to eat out on two occaisions. I kept it as paleo as I could from the options available, but one thing I noticed is how much saltier things taste now that I'm used to cooking the majority of my own meals with very little salt.

Most of my friends are big boozers, so being sober around them is.... interesting.

So far though, I have no real complaints!

I'm a little sad I can't stuff my face with free pizza like the rest of my office tomorrow. They already put in the order, so they can't add salad to the mix. Doh!

27:50 as rx'd

Getting enough sleep is killing me right now.

I've been offered pizza at work, mostly intended as a quick way of feeding everyone, and I said, actually I don't eat pizza. . . and then my boss would say well ok go out and grab a sandwich, and I said, actually I don't eat sandwiches. . . I learned to just say ok I'll "go get a sandwich," because this happened a few times, when it was suggested that I go out and get a sandwich as an alternative to pizza. I'm kinda glad I was never caught eating raw tuna steaks. . . with a plastic knife.

18:22
30# weight vest/abmat situps/45# good mornings

Rx'd 21:14

18:55 rx'd

OK, I'm home from Morocco and in for the paleo challenge too, but am just starting today (way too hard to conform in that I was camping in the Sahara, so ate what the cook gave me to eat). I definitely benefit from anything that holds me accountable, so hopefully this will be helpful to me. I've got some reading to do on the rules, but from perusing some of the postings, it looks like this is the info:
B: 3 egg omelette cooked in 2T olive oil, with tomatoes
L: chicken and cabbage salad with cucumbers and carrots, oil/vinegar dressing; chicken soup
D: broiled salmon with beets and arugula
S: almonds and a tangerine
Drank a few cups of green and white tea through the day
Sleep (I'm supposed to be counting this?): 8

31:14 Rx'ed plus - I ran full blocks because the gate was locked and other distance subs felt cheap.

I really, really liked this WOD.

300 pull-ups (20 today).

Sleep challenge forfeit, as 8 hours is just impossible during the work week. Yesterday I even cabbed it home from the 7:30 WOD and ultimately when it came down to sleeping sweaty with an empty belly or admitting defeat, I caved. And as it's already a half hour past bedtime as I type this from the checkout at Western Beef (needed mashmellows to bribe my students with hot chocolate tomorrow), it looks like tonight will be a 6 and a half hour night.

I'll update my food blog tomorrow. Or more realistically, Friday.

Denise, the sleep thing is another challenge for the year, trying to get as many nights of 8+ hours of sleep. For me, this is easy since I'm pretty sure I'll fall off the paleo-wagon if I go out to eat or to a bar, so I'm home early all the time!

28:26

subbed KTE for GHD situps. pretty slow runs too.

Our friends over at FinishlinePT are going to provide us a session of active release techniques, message and manual active isloated stretching to optimize recovery.
Location: FinishlinePT 119 West 23rd St., Suite 304, New York, NY
Date and Time: January 14, 2010 at 8:00pm

Finishline Physical Therapy is an out-patient orthopedic and sports medicine clinic that offers the highest quality of service and personal approach to rehabilitative care.

They specialize in hands on, one-on-one therapy for orthopedic and sports-related rehabilitition for both post- and non-operative injuries.

Please let us know at www.nycendurance.com if you are interested.

Sleep: 8.5 hours (5)
WOD: 28:19 (4)
Weaknesses: N/A (2)
Diet: steak, blackberries, walnuts, pecans, almonds, tuna salad (5)
1 Glass of Wine (7)

Tell Revis I'll meet him in the Cage at 155lbs no prob. I won't play reciever but I'll play
MMA.

22:26
subbed ghd with v-ups and good mornings.

I felt good while doing this one. Either it's because of the paleo diet or my mind tricked my body thinking it was because of the paleo diet.

30 day challenge:

Paleo diet: 5
WOD: 2
Sleep: 3 I'm pretty sure I'm stressing about sleep too much. Before starting this I could fall asleep no problem and get 8 hours easily, but now I can't seem to fall asleep and I wake up in the middle of the night. Anyone else experience this?

Park City WOD= 5-4-3-2-1 front squats w/max reps hspu's in between

5: 55# felt light 20 hspu's w/knees on a box
4: 75# 15 hspu's
3: 85# 15 hspu's
2: 95# 10 hspu's
1: 105# took me 2 tries...fell forward on first try but I knew I could do it..then I did. :)

WOD - 21:40 (25 weighted sit-ups for GHD sit-ups)

Matt P., stress definitely affects sleep, so it's counterproductive to stress about sleep! I've fallen prey to this many a time. I recommend taking a few moments, about two hours away from bedtime, to jot down a few things. What those things are will depend on what works best for you--some people make up tomorrow's to-do list, some catalog everything they got done that day, make plans... the purpose is to get down on paper anything that your head is overthinking and stressing about, so that you can let go later in the evening, when you want to sleep. It's important not to do this right before bed, though, because brainstorming will activate your brain, and might keep you up thinking of more items to add.

You may be keeping a journal anyway to track your fitness and nutrition. It can all be the same thing. And it might be helpful to set aside a certain time of day. For instance, if you take your notes as soon as you get home for the day, it can be a means of shifting from your work mindset to a more relaxed-at-home mindset.

Hope that helps!