The Black Box is closed for regularly scheduled classes this weekend (Feb. 27th & 28th), including free beginners' classes.

However, today, Sunday, February 28th, we will have a WOD class from 8-8:50am and another one from 5-6pm.

. . . . . .

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am & 7pm (new time!), Saturdays & Sundays @ 10am. Click here for the schedule. (Please note that there are no beginners' classes this weekend.)

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 8
#21 Mon/Wed @ 8pm, starts March 29
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#106 Tue/Thur @ 8pm, starts March 2 (only 1 slot left! SOLD OUT!)
#107 Mon/Fri @ 6am, starts March 8 (3 slots left)
#108 Mon/Wed @ 8pm, starts March 8 (3 slots left 2 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (only 1 slot left!)
#110 Tue/Thur @ 8pm, starts March 23

Sunday 100228

Post weight(s), band size(s), rounds, and thoughts to comments.

Additional Black Box rules for this WOD:

You must choose a weight that allows you to do at least the first set of power cleans unbroken, with no resting at the top or bottom. If you break during the first set of power cleans, you must stop and reduce the weight on the bar; and you must increase the duration of the WOD by two extra minutes. You may break on the power cleans from second round on.

You must do at least the first set of pull-ups unbroken. Chin over the bar! If you break during the first set of pull-ups, you must stop and switch to a band (or to a thicker band); and you must increase the duration of the WOD by two extra minutes. You may break on the pull-ups from the second round on.

The WOD will be 10 minutes for those who do not break either exercise during the first round. It will be 12 minutes for those who break one of the two exercises during the first round, and it will be 14 minutes for those who break both of the exercises during the first round.

Hint: Pick your weight and/or band size wisely.

At yesterday's CrossFit Mobility and Recovery certification, all bowed down before Kelly Starrett! (Or perhaps they were working on their deadlift technique?)

Mommy, where do baby carrots come from?
Technological triage
Continuous brewing: tastier, easier and superior kombucha
Conversations with a vegetarian
Embracing minimalism

The Black Box is closed for regularly scheduled classes this weekend (Feb. 27th & 28th), including free beginners' classes.

However, today, Saturday, February 27th, we will have a WOD class from 8-8:50am and another one from 5-6pm.

UPDATE! We'll also offer 8-8:50am and 5pm WOD classes tomorrow, Sunday, February 28th as well. The Black Box WOD we'll be offering is posted to comments below.

. . . . . .

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am & 7pm (new time!), Saturdays & Sundays @ 10am. Click here for the schedule. (Please note that there are no beginners' classes this weekend.)

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 8
#21 Mon/Wed @ 8pm, starts March 29
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#106 Tue/Thur @ 8pm, starts March 2 (just 1 slot left!)
#107 Mon/Fri @ 6am, starts March 8 (3 slots left)
#108 Mon/Wed @ 8pm, starts March 8 (3 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (just 2 slots left!)
#110 Tue/Thur @ 8pm, starts March 23

Saturday 100227

Compare to 091031.

Sirloin dijon and brussels sprouts
Putting the cart before the horse--steroids Q&A
I'd like a word with you
Stress management tools

HAPPY BIRTHDAY, MARTIN!

Ric and Steve S. at last Friday's "Rest Day WasteFest":

ATTENTION TO THOSE ATTENDING THIS WEEKEND'S MOBILITY & RECOVERY CERTIFICATIONS! Good news! Kelly Starrett, the instructor, is en route and due to land in NYC at 5pm tonight.

. . . . . .

The Black Box will be closed for regularly scheduled classes this weekend (Feb. 27th & 28th), including free beginners' classes.

However, tomorrow, Saturday, February 27th, we will have a WOD class from 8-8:50am and another one from 5-6pm. If you plan on attending, please post to comments. For info in regards to Sunday the 28th, please check back on the blog for details. Thanks.

. . . . . .

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am & 7pm (new time!), Saturdays & Sundays @ 10am. Click here for the schedule. (Please note that there are no beginners' classes this weekend.)

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 8
#21 Mon/Wed @ 8pm, starts March 29
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#106 Tue/Thur @ 8pm, starts March 2 (just 1 slot left!)
#107 Mon/Fri @ 6am, starts March 8 (4 slots left 3 slots left)
#108 Mon/Wed @ 8pm, starts March 8 (3 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (just 2 slots left!)
#110 Tue/Thur @ 8pm, starts March 23

Friday 100226

Compare to 080615.

All she does is sing--a solo concert this Sunday with our very own Leslie Becker

Say no to LSD
Getting into weightlifting--part 1, part 2
Eat your lawn
Great-grandfather, cancer survivor, and powerlifter
Compulsories and competencies
Paleo kitchen: taste the rainbow

This is what strong looks like (from left: Ashleigh, Grace, and Annie, with Ari making a face behind them):

The Black Box will be closed for classes this weekend (Feb. 27th & 28th).

We will be hosting CrossFit Mobility and Recovery Certifications. (Details on why we're hosting these certifications can be found here.)

If you are interested in doing the Saturday WOD at Black Box Brooklyn and/or doing a Rest Day WOD on Sunday, please post to comments, so we can decide whether to add extra classes in Brooklyn. Thanks.

. . . . . .

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am & 7pm (new time!), Saturdays & Sundays @ 10am. Click here for the schedule. (Please note that there are no beginners' classes this weekend.)

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 8
#21 Mon/Wed @ 8pm, starts March 29
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#106 Tue/Thur @ 8pm, starts March 2 (just 1 slot left!)
#107 Mon/Fri @ 6am, starts March 8 (4 slots left)
#108 Mon/Wed @ 8pm, starts March 8 (4 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (just 2 slots left!)
#110 Tue/Thur @ 8pm, starts March 23

Thursday 100225

Post total reps and ascents to comments.

All she does is sing--a solo concert this Sunday with our very own Leslie Becker

The athlete's forum
Stand up while you read this!
Mind power and mindfulness
Just like mombot used to make
Stewed cauliflower with red onions and tomatoes
Paleo(ish) for footballers
The spotless garden

HAPPY BIRTHDAY, DAN B.!

Let's all give a virtual shout-out to Torch (pictured at left) as he continues to rock it at OCS:

The Black Box will be closed for classes this weekend (Feb. 27th & 28th).

We will be hosting CrossFit Mobility and Recovery Certifications. (Details on why we're hosting these certifications can be found here.)

If you are interested in doing the Saturday WOD at Black Box Brooklyn and/or doing a Rest Day WOD on Sunday, please post to comments, so we can decide whether to add extra classes in Brooklyn. Thanks.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 8
#21 Mon/Wed @ 8pm, starts March 29
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#106 Tue/Thur @ 8pm, starts March 2 (just 1 slot left!)
#107 Mon/Fri @ 6am, starts March 8 (4 slots left)
#108 Mon/Wed @ 8pm, starts March 8 (4 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (just 2 slots left!)
#110 Tue/Thur @ 8pm, starts March 23

Wednesday 100224

Black Box WOD (Based on the New South Wales ACT Sectionals)

Post time to comments.

REST DAY SCHEDULE:
Regular 1-hour WOD classes:
7am, 8am, 12:30pm: Black Box WOD
5:30pm: No WOD class (Rest Day)
6:30-7:30pm: Black Box WOD
7:30-8:30pm: CrossFit Total
8:30-9:30pm: Black Box WODpm
Express WOD's classes:
6:00-6:40pm: "Garrett" (Recommended Sub = Regular HSPU's) or Row 5K
6:40-7:20pm: Black Box WOD
7:20-8:00pm: CrossFit Total or Row 5K

Weston A. Price's classic Nutrition and Physical Degeneration available for free online
The power of the high five
Complaint box: workout miscreants
The 20 funniest figure skating faces / Who knew curling was a drinking game?
Cocoa and coconut snacks
When it comes to salt, no rights or wrongs. Yet.
8 signs you are overtraining

Graham and Annie assist Oliver in his l-pull-ups during last Sundays' team WOD version of "Garrett":

The Black Box will be closed for classes this weekend (Feb. 27th & 28th).

We will be hosting CrossFit Mobility and Recovery Certifications. (Details on why we're hosting these certifications can be found here.)

If you are interested in doing the Saturday WOD at Black Box Brooklyn and/or doing a Rest Day WOD on Sunday, please post to comments, so we can decide whether to add extra classes in Brooklyn. Thanks.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 8
#21 Mon/Wed @ 8pm, starts March 29
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#105 starts TONIGHT SOLD OUT!
#106 Tue/Thur @ 8pm, starts March 2 (just 1 slot left!)
#107 Mon/Fri @ 6am, starts March 8 (5 slots left 4 slots left)
#108 Mon/Wed @ 8pm, starts March 8 (4 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (4 slots left just 2 slots left!)
#110 Tue/Thur @ 8pm, starts March 23

Tuesday 100223

Compare to 091212.

Gillian loves "Fran" so much she does it TWICE (video)
Worst-case scenarios & how to survive them (plus what to stock in case of disaster)
Does counting sheep really help you fall asleep? / Napping can prime the brain for learning
What I mean by "reprogram your genes" / The right genes for the Olympics
How vacations affect your happiness
After skating, a unique Olympic event--crying
Ignore expiration dates

Hanging out post-WOD (from left to right): Jenn, Andrea, Mark, me (Allison), K.J., Nick, and Jackie:

The Black Box will be closed for classes this weekend (Feb. 27th & 28th).

We will be hosting CrossFit Mobility and Recovery Certifications (which most of our coaching staff will attend). Originally, we had planned to host only a single one-day certification on Saturday, February 27th. When we made this decision, we expected that February 27th would be a Rest Day, and that attendance would be at its lowest.

If you are interested in doing the Saturday WOD at Black Box Brooklyn and/or doing a Rest Day WOD on Sunday, please post to comments, so we can decide whether to add extra classes in Brooklyn. Thanks.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 1
#21 Mon/Wed @ 8pm, starts March 22
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#105 starts February 23 SOLD OUT!
#106 Tue/Thur @ 8pm, starts March 2 (just 1 slot left!)
#107 Mon/Fri @ 6am, starts March 8 (5 slots left)
#108 Mon/Wed @ 8pm, starts March 8 (4 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (5 slots left)
#110 Tue/Thur @ 8pm, starts March 23

Monday 100222

If running a 5K, compare to 091209. If rowing a 5K, compare to 091229.

Barbell rollouts for everybody!
The hidden art of achieving creative flow
6 meaningless claims on food labels
Make a healthy eating routine
Ayurveda, digestion, and city spontaneity
Skiing with rifles

Thanks to all who came out for the Run for Haiti. From left to right: me (Allison), Scott R., Tim B., Brian H., Kirk, and Matt K. (not pictured: Stephanie D., Jed S., and Laura):

Sunday 100221

Post time to comments.

Marine Capt. Garrett T. "Tubes" Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.

Ring Bulgarian HSPU video
Ring HSPU discussion on CrossFit.com discussion board

The best survival guides
Paleo doesn't have to be expensive
Exploratory vs. confirmatory data analysis

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 1
#21 Mon/Wed @ 8pm, starts March 22
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#105 starts February 23 SOLD OUT!
#106 Tue/Thur @ 8pm, starts March 2 (just 1 slot left!)
#107 Mon/Fri @ 6am, starts March 8 (5 slots left)
#108 Mon/Wed @ 8pm, starts March 8 (4 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (5 slots left)
#110 Tue/Thur @ 8pm, starts March 23

Black Box WOD (adapted from the Midwest Sectional WOD #3)

Post number of reps to comments.

TODAY'S SCHEDULE:
9:00 AM "Tabata This!" or Thrusters and Pull-Ups
10:00 AM: Free Beginners' Class
11:00 AM: "Linda" or Black Box WOD
1:00 PM: "Tabata This!" or Thrusters and Pull-Ups
3:00 PM: "Linda" or Black Box WOD

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 1
#21 Mon/Wed @ 8pm, starts March 22
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#105 starts February 23 SOLD OUT!
#106 Tue/Thur @ 8pm, starts March 2 (just 2 slots left)
#107 Mon/Fri @ 6am, starts March 8 (5 slots left)
#108 Mon/Wed @ 8pm, starts March 8 (4 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (5 slots left)
#110 Tue/Thur @ 8pm, starts March 23

Friday 100219

Post reps for both exercises in all rounds.

We're all junkies
Better athletes sweat more
Penny wise and pound foolish
For the heart, a risky emotional duo
Ice dancer Belbin has put on weight, and she couldn't be happier
7 thyroid issues your doc likely missed

HAPPY BIRTHDAY, STEVE S.!

Hey everybody, NYC Endurance (aka Crossfit Endurance NYC) is trying to get as large of a group as possible to enter the NYRR Race for Haiti tomorrow morning. One of our members of the Black Box (and a regular at NYC Endurance classes), Kirk MacLeod, works for the United Nations and he is running in honor of his fallen colleagues as well as for the relief efforts to support the people who have suffered this horrific tragedy.

We will be meeting before the race at 8:30am on the northwest corner of 66th street and 5th Ave.

Please wear a CrossFit shirt, any CrossFit shirt.

For more info please click here.

Race starts at 9:00am in Central Park. It's a 4-mile race and the entrant fee is $40. Sign up for the race here.

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 1
#21 Mon/Wed @ 8pm, starts March 22
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#105 starts February 23 SOLD OUT!
#106 Tue/Thur @ 8pm, starts March 2 (just 2 slots left)
#107 Mon/Fri @ 6am, starts March 8 (5 slots left)
#108 Mon/Wed @ 8pm, starts March 8 (4 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (5 slots left)
#110 Tue/Thur @ 8pm, starts March 23

Thursday 100218

Compare to 091128.

How nostalgia shapes our food fantasies
Best pizza in NYC?
As girls become women, sports pay dividends
It's not political, but more Canadians are lefties
On Crete, new evidence of very ancient mariners
IronMind: Social pressure and leadership

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 1
#21 Mon/Wed @ 8pm, starts March 22
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#105 starts February 23 SOLD OUT!
#106 Tue/Thur @ 8pm, starts March 2 (just 2 slots left)
#107 Mon/Fri @ 6am, starts March 8 (5 slots left)
#108 Mon/Wed @ 8pm, starts March 8 (4 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (5 slots left)
#110 Tue/Thur @ 8pm, starts March 23

Wednesday 100217

Compare to 040808.

Paleo vs.pseudo-paleo
Too many fastballs
Breaking the vicious cycle
IronMind: Achievement through mental training
Fatphobia (plus a recipe)
Lunch at the office

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 1
#21 Mon/Wed @ 8pm, starts March 22
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#105 starts February 23 SOLD OUT!
#106 Tue/Thur @ 8pm, starts March 2 (just 2 slots left)
#107 Mon/Fri @ 6am, starts March 8 (5 slots left)
#108 Mon/Wed @ 8pm, starts March 8 (4 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (5 slots left)
#110 Tue/Thur @ 8pm, starts March 23

Tuesday 100216

The athlete is allowed to rest the entire minute once he/she has completed his/her burpees. If an athlete decides to scale down his/her WOD or does not finish in the allowed time the athlete will be given a DNF. Judges are looking for full range of motion (ROM) on all skills, which will be explained at the event.

TODAY'S SCHEDULE:
7, 8am; 12:30pm: Instructor's choice

6:00 - 6:40pm: Saturday's Max Snatch WOD
6:40 - 7:20pm: Sunday's 8-Minute AMRAP: HSPU's, KB Swings, GHD Situps
7:20 - 8:00pm: Monday's 2209 CF Games Chipper WOD

5:30pm: No WOD Class (Rest Day)
6:30pm: Black Box WOD and Skill: Handstand Push-ups
7:30pm: Black Box WOD and Skill: Handstand Push-ups
8:30pm: Black Box WOD and Skill: Handstand Push-ups

The truth about lactic acid
Melicious's dino-chow recipe round-up
Two-leg squats vs. modified single-leg squats
Efficient walking
Is soda the new tobacco?
Re-branding the paleo lifestyle
The fast food mafia, cartoon-style (via)
2 great podcasts on stress

Today is Presidents' Day and we're running a regular schedule at the Black Box.

I'll be teaching that class and plan to stagger the start time for the WOD itself with 4 people going at a time with 10 minutes between each start.

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 1
#21 Mon/Wed @ 8pm, starts March 22
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#103 starts February 15 SOLD OUT!
#104 starts February 15 SOLD OUT!
#105 starts February 23 SOLD OUT!
#106 Tue/Thur @ 8pm, starts March 2 (just 2 slots left)
#107 Mon/Fri @ 6am, starts March 8 (5 slots left)
#108 Mon/Wed @ 8pm, starts March 8 (4 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (5 slots left)
#110 Tue/Thur @ 8pm, starts March 23

Monday 100215

Top women's times:
Charity Vale (18:24), Kristan Clever (20:27), Carey Kepler (21:06).

Muscle growth and post-workout nutrition
To rotate or not to rotate
Vibram Five Fingers / Barefoot talking points
"Ask Leah"--paleo eating
Paleo "lasagna"
Just don't do it: the case against exercise

HAPPY BIRTHDAY, LOGAN!

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 1
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#103 starts February 15 SOLD OUT!
#104 starts February 15 SOLD OUT!
#105 starts February 23 SOLD OUT!
#106 Tue/Thur @ 8pm, starts March 2 (just 2 slots left)
#107 Mon/Fri @ 6am, starts March 8
#108 Mon/Wed @ 8pm, starts March 8 (4 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (5 slots left)

Sunday 100214

Top women's scores:
Kristan Clever (6 rounds plus 5 KBS), Charity Vale (6 rounds plus 4 HSPU), Jolie Gentry (4 rounds plus 3 KBS).

And best of luck this morning to Tim B. (on the left), who's up in Boston competing in the world indoor rowing championships, the CRASH-B's. Do us proud, Tim!

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 1
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#103 starts February 15 SOLD OUT!
#104 starts February 15 SOLD OUT!
#105 starts February 23 SOLD OUT!
#106 Tue/Thur @ 8pm, starts March 2 (just 2 slots left)
#107 Mon/Fri @ 6am, starts March 8
#108 Mon/Wed @ 8pm, starts March 8 (4 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (5 slots left)

Saturday 100213

Post load to comments.

Friends with your own body
Hare stew, hard times
The United States of Food
Pork fight!
Are you a hunter or a farmer?
PaleoHacks
Functional fitness in a transitional world

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 1
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#103 starts February 15 SOLD OUT!
#104 starts February 15 SOLD OUT!
#105 starts February 23 SOLD OUT!
#106 Tue/Thur @ 8pm, starts March 2 (just 2 slots left)
#107 Mon/Fri @ 6am, starts March 8
#108 Mon/Wed @ 8pm, starts March 8 (4 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (5 slots left)

Friday 100212

Post time to comments.

TODAY'S SCHEDULE:
7, 8am; 12:30pm: Instructor's Choice
5:30pm: 10x2 back squats
6:30pm: wallballs & L-pull-ups
7:30pm: rows,cleans, & thrusters

Pushing yourself
How to design a useful yardstick
Athlete alert: Is genetic juicing set to replace steroids?
Dress it up in ginger!
Stillness is a powerful action
The Art of Eating / Not Eating Out in New York
Saturated fat and insulin sensitivity
Rest and recovery: ice massage

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#19 Mon/Wed @ 8pm, starts February 8 (5 slots left)
#20 Mon/Wed @ 8pm, starts March 1
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#103 starts February 15 SOLD OUT!
#104 starts February 15 SOLD OUT!
#105 starts February 23 SOLD OUT!
#106 Tue/Thur @ 8pm, starts March 2 (4 slots left)
#107 Mon/Fri @ 6am, starts March 8
#108 Mon/Wed @ 8pm, starts March 8 (4 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (5 slots left)

Thursday 100211

Post time to comments.

A Robb Wolf classic (originally published in P Menu): "Damn Dirty Grains"
Two sugary sodas a week 'can raise your chance of getting pancreatic cancer by 87%'
The trials of the mainstream
Can foods contribute to infertility? (via)
Natural foods, Taoism, and other stuff
A sea change coming to wash your shoes away
Their rejection, our loss / Axels of evil

Wednesday 100210

Post time to comments.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#19 Mon/Wed @ 8pm, starts February 8 (5 slots left)
#20 Mon/Wed @ 8pm, starts March 1
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#103 starts February 15 SOLD OUT!
#104 starts February 15 SOLD OUT!
#105 starts February 23 SOLD OUT!
#106 Tue/Thur @ 8pm, starts March 2 (4 slots left)
#107 Mon/Fri @ 6am, starts March 8
#108 Mon/Wed @ 8pm, starts March 8 (4 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (5 slots left)

Healthcare professionals for athletic complications
Creepy jar society
Cheese and chocolate
Taming the carb-craving monster
Liquid death
Alexandra Carmichael on random acts of kindness
Are you prepared to die on a treadmill?

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am, Saturdays & Sundays @ 10am. Click here for the schedule.

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#19 Mon/Wed @ 8pm, starts February 8 (5 slots left)
#20 Mon/Wed @ 8pm, starts March 1
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#102 starts TONIGHT SOLD OUT!
#103 starts February 15 SOLD OUT!
#104 starts February 15 SOLD OUT!
#105 starts February 23 SOLD OUT!
#106 Tue/Thur @ 8pm, starts March 2 (4 slots left)
#107 Mon/Fri @ 6am, starts March 8
#108 Mon/Wed @ 8pm, starts March 8 (4 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (5 slots left)

Tuesday 100209

Post load(s) to comments.

Run for Haiti, Central Park, Feb. 20th--who's in? (post to comments)
Torn hands are lame, part 1; part 2
The paleo media blitz continues (with a quote from yours truly, no less)
And some humor on said media blitz: "Dear modern caveperson"
Yakitori
Active pregnant women tend to stay healthier / No pregnant pause (both via)
Laura DeMarco's 370# deadlift (video)

HAPPY BIRTHDAY, ARI!

Ari's tremendous breath control on the horn is undoubtedly helped by his met-con work:

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#19 Mon/Wed @ 8pm, starts February 8 (5 slots left)
#20 Mon/Wed @ 8pm, starts March 1
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#102 starts February 9 SOLD OUT!
#103 starts February 15 SOLD OUT!
#104 starts February 15 SOLD OUT!
#105 starts February 23 SOLD OUT!
#106 Tue/Thur @ 8pm, starts March 2 (4 slots left)
#107 Mon/Fri @ 6am, starts March 8
#108 Mon/Wed @ 8pm, starts March 8 (4 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (5 slots left)

Monday 100208
Rest Day.
Black Box WOD:

Skill: Skin the cats

Class schedule for regular WOD classes:
7, 8am; 12:30pm: instructor's choice
5:30 - 6:30 Black Box WOD and Skills
6:30 - 7:30 SDHP's and Inverted Hangs
7:30 - 8:30 Black Box WOD and Skills
8:30 - 9:30 SDHP's and Inverted Hangs

"Express Lane" WOD's:
6:00 - 6:40: 7 x 5 Dead Lifts or "Stephen"
6:40 - 7:20: Black Box WOD
7:20 - 8:00: 7 x 5 Dead Lifts or "Stephen"

Are you a Tough Mudder??
Prodding parents to get healthy
Wait; what?
Sunflower sesame crackers with shrimp pate
A well-written war, told in the first person

Say hello to our newest O-lift winner, Kevin P!

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#19 Mon/Wed @ 8pm, starts February 8 (5 slots left)
#20 Mon/Wed @ 8pm, starts March 1
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#102 starts February 9 SOLD OUT!
#103 starts February 15 SOLD OUT!
#104 starts February 15 SOLD OUT!
#105 starts February 23 SOLD OUT!
#106 Tue/Thur @ 8pm, starts March 2 (4 slots left)
#107 Mon/Fri @ 6am, starts March 8
#108 Mon/Wed @ 8pm, starts March 8 (4 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (5 slots left)

Sunday 100207

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Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#19 Mon/Wed @ 8pm, starts February 8 (5 slots left)
#20 Mon/Wed @ 8pm, starts March 1
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#102 starts February 9 SOLD OUT!
#103 starts February 15 SOLD OUT!
#104 starts February 15 SOLD OUT!
#105 starts February 23 SOLD OUT!
#106 Tue/Thur @ 8pm, starts March 2 (5 slots left)
#107 Mon/Fri @ 6am, starts March 8
#108 Mon/Wed @ 8pm, starts March 8 (4 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (5 slots left)

Saturday 100206

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Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#19 Mon/Wed @ 8pm, starts February 8 (5 slots left)
#20 Mon/Wed @ 8pm, starts March 1
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#102 starts February 9 SOLD OUT!
#103 starts February 15 SOLD OUT!
#104 starts February 15 SOLD OUT!
#105 starts February 23 SOLD OUT!
#106 Tue/Thur @ 8pm, starts March 2 (5 slots left)
#107 Mon/Fri @ 6am, starts March 8
#108 Mon/Wed @ 8pm, starts March 8 (4 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (5 slots left)

Friday 100205

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Jon Gilson, "Now"
Excess reigns at Super Bowl and that's no ballyhoo
Hot bacon dressing
How to fall 35,000 feet--and survive
Phytic acid: taking off the paleo blinders
Improving health, wellness and nutrition with Daniel Chong
Alcohol is all bad!

HAPPY BIRTHDAY, ADAM. Y.!

Former Black Boxer John Durant helps spread the paleo word:

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#19 Mon/Wed @ 8pm, starts February 8 (5 slots left)
#20 Mon/Wed @ 8pm, starts March 1
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#102 starts February 9 SOLD OUT!
#103 starts February 15 SOLD OUT!
#104 starts February 15 SOLD OUT!
#105 starts February 23 SOLD OUT!
#106 Tue/Thur @ 8pm, starts March 2 (5 slots left)
#107 Mon/Fri @ 6am, starts March 8
#108 Mon/Wed @ 8pm, starts March 8 (4 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (5 slots left)

Thursday 100204

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TODAY'S SCHEDULE:
7am, 8am; 12:30pm: Instructor's choice
6pm: Thrusters, muscle-ups, running
6:30pm: Black Box WOD
7pm: "Griff"
7:30pm: BB WOD
8:30pm: "Kelly"; skill work: hip extension, back extension, and hip/back extension on the GHD

Slimmer doesn't always mean fitter
Paleo Super Bowl snack: ajitsuki nori
Lemon-tarragon brine for roasted chicken
A video breakdown of the "double full full full"
How exercising keeps your cells young
A study finds mental benefit of fish oil

HAPPY BIRTHDAY, MICHAEL R.!

CrossFit NYC (and paleo) is big in Japan!

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#19 Mon/Wed @ 8pm, starts February 8 (5 slots left)
#20 Mon/Wed @ 8pm, starts March 1
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#102 starts February 9 SOLD OUT!
#103 starts February 15 SOLD OUT!
#104 starts February 15 SOLD OUT!
#105 starts February 23 SOLD OUT!
#106 Tue/Thur @ 8pm, starts March 2 (5 slots left)
#107 Mon/Fri @ 6am, starts March 8
#108 Mon/Wed @ 8pm, starts March 8 (4 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (5 slots left)

Wednesday 100203

Compare to 090530.

Fitness as a full-time pursuit
Technique first
Eating low-carb to be healthy isn't new
Harvard scientists on barefoot running
Paleo on the go The KISS principle in relation to food intake
Foxa2 transcription factor implicates direct role for insulin in hunger

HAPPY BIRTHDAYS TO JEFFREY B. AND JOSH S.!

Sorry for the lack of photos over the past few days. It's because I've been so busy traveling the state of California and getting my learn on at Norcal Strength and Conditioning (Robb Wolf paleo nutrition seminar, pictured below) along with stopping in at Bodytribe and CrossFit One World. Next up: a few more affiliate visits followed by a CrossFit Kids cert at BrandX this weekend! (Photo courtesy of RobbWolf.com.)

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#19 Mon/Wed @ 8pm, starts February 8 (5 slots left)
#20 Mon/Wed @ 8pm, starts March 1
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#101 starts TONIGHT SOLD OUT!
#102 starts February 9 SOLD OUT!
#103 starts February 15 SOLD OUT!
#104 starts February 15 SOLD OUT!
#105 starts February 23 SOLD OUT!
#106 Tue/Thur @ 8pm, starts March 2 (5 slots left)
#107 Mon/Fri @ 6am, starts March 8
#108 Mon/Wed @ 8pm, starts March 8 (5 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (5 slots left)

Tuesday 100202

Compare to 080803.

A hymn to the lifestyle, part 1: Paleo at its best
Why you should vary what you eat
Reduce stress and simplify your life
Food for kids...(what to pack for lunch, quick breakfast, and more...)
Common injuries (the shoulder)
A cool tool for your box

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#19 Mon/Wed @ 8pm, starts February 8 (5 slots left)
#20 Mon/Wed @ 8pm, starts March 1
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#101 starts TOMORROW SOLD OUT!
#102 starts February 9 SOLD OUT!
#103 starts February 15 SOLD OUT!
#104 starts February 15 SOLD OUT!
#105 starts February 23 SOLD OUT!
#106 Tue/Thur @ 8pm, starts March 2 (5 slots left)
#107 Mon/Fri @ 6am, starts March 8
#108 Mon/Wed @ 8pm, starts March 8 (5 slots left)
#109 Tue/Thur @ 9pm, starts March 16

Monday 100201

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Having a support team
Coach Rut wants to know--are you coachable?
Oh my aching feet
The four types of fat
Trouble in raw vegan paradise?
The seedy side of paleo