March 2010 Archives

Lickity Splits

| | Comments (25)

Torso Tuesday

| | Comments (29)

Try a FREE BEGINNERS' CLASS: Mondays @ 7pm (women-only), Wednesdays @ 9am & 7pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
#113 Tue/Thur @ 9pm, starts April 6 (just 1 slot left!)
#22 (Williamsburg) Mon/Thur @ 7pm, starts April 12 (3 slots left) (1/2 price = $150)
#114 Tue/Thur @ 8pm, starts April 13 (4 slots left)
#23 (Williamsburg) Mon/Thur @ 8pm, starts April 19 (4 slots left) (1/2 price = $150)
#115 Mon/Thur @ 6am, starts April 19
#116 Mon/Wed @ 8pm, starts April 19 (4 slots left)

UPCOMING ENDURANCE WORKSHOPS:
Running Workshop -- Saturday, April 17th
Rowing Workshop -- Saturday, May 15th

Tuesday 100330

Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups

Post time to comments.

Girls lift weights because they can. Weird, I know.
Why I am not a vegetarian: The China study
Carboholic vs. carnivore
Garlic pulled pork recipe
Compulsive eating shares addictive biochemical mechanism with cocaine, heroin abuse, study shows
Living with phytic acid

HAPPY BIRTHDAY, ANDREW Y.!

Thanks, Court, for getting this great vid of Torch's graduation from Marines OCS this past Friday--graduating in the top 10% of his class! (Look for Torch at the 1:15 mark.)

A great shot of Sara killing it on the chipper WOD at Day 2 of Sectionals this weekend. (Photo courtesy of Juan G. See his whole set of photos of here.)
sarachipper.jpg


Try a FREE BEGINNERS' CLASS: Mondays @ 7pm (women-only), Wednesdays @ 9am & 7pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
#21 (Williamsburg) starts TONIGHT! SOLD OUT!
#111 starts TONIGHT! SOLD OUT!
#112 starts TONIGHT! SOLD OUT!
#113 Tue/Thur @ 9pm, starts April 6 (just 1 slot left!)
#22 (Williamsburg) Mon/Thur @ 7pm, starts April 12 (3 slots left) (1/2 price = $150)
#114 Tue/Thur @ 8pm, starts April 13 (4 slots left)
#23 (Williamsburg) Mon/Thur @ 8pm, starts April 19 (4 slots left) (1/2 price = $150)
#115 Mon/Thur @ 6am, starts April 19
#116 Mon/Wed @ 8pm, starts April 19 (4 slots left)

UPCOMING ENDURANCE WORKSHOPS:
Running Workshop -- Saturday, April 17th
Rowing Workshop -- Saturday, May 15th

Monday 100329

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Post time to comments.

Get up, stand up (at work)
If you're a woman, go harder and put more weight on the bar
Top of the food chain: prime rib
Instinctive sleeping and resting postures / Definitive guide to sleep
Cooking for healing and happiness

Thanks to Tony T. for getting some great pictures this weekend at the NY/NJ Sectionals and congrats to all participated, including Sara C. and Sophie, who both did well enough to advance to Northeast Regionals! (Also, if you missed it when I posted it yesterday, here's Tim B.'s MANY PHOTOS of day 1.)

Sara finished 4th overall and got to take her place on the winners' stand (pictured far right)! (Read all the results here.):
sarawinners.jpg

Hari's moment of contemplation on the row:
haricontemplative.jpg

Mike K. experiences a bit of Zen as well:
mikekquietness.jpg

Zach hits the double unders hard:
zachDUs.jpg

If you didn't catch it yesterday, be sure to watch the excellent video montage Rickke was kind enough to put together:

CFNYC @ NY/NJ Sectionals 3.27.10 from Rickke Mananzala on Vimeo.

Sectionals WOD!

| | Comments (15)

Try a FREE BEGINNERS' CLASS: Mondays @ 7pm (women-only), Wednesdays @ 9am & 7pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
#21 (Williamsburg) starts March 29 SOLD OUT!
#111 starts March 29 SOLD OUT!
#112 starts March 29 SOLD OUT!
#113 Tue/Thur @ 9pm, starts April 6 (just 1 slot left!)
#22 (Williamsburg) Mon/Thur @ 7pm, starts April 12 (1/2 price = 150)
#114 Tue/Thur @ 8pm, starts April 13 (4 slots left)
#23 (Williamsburg) Mon/Thur @ 8pm, starts April 19 (1/2 price = 150)
#115 Mon/Thur @ 6am, starts April 19
#116 Mon/Wed @ 8pm, starts April 19 (4 slots left)

UPCOMING ENDURANCE WORKSHOPS:
Running Workshop -- Saturday, April 17th
Rowing Workshop -- new date! -- Saturday, May 15th

Sunday 100328

BLACK BOX WOD:

Event 3 of NY/NJ Sectionals
Time Cap - 17 Minutes

30 OHS 95#/55#
30 Pullups Chest to Bar (chest must make contact to bar)
30 Power Snatches 95#/55#
30 Feet to Bar
30 sumo deadlift high pull 95#/55#
30 Air Squats
30 kettlebell swings, American-style 24kg/16kg

Post time to comments.

The role of oxalates in autism and chronic disorders
Does the Paralympics encourage its athletes to aim low? / Photos from the 2010 Winter Paralympics
The natto project (via)
Mushroom-stuffed pizza--i.e., pizza flavors without the crappy carbs
Is the paleo diet low-carb? / Carbs I enjoy

Tim B. was kind enough to take a ton of photos at Day 1 of the NY/NJ Sectionals and get them posted online quickly. Click here to view his tons of pics!

Mike M. during the rowing WOD at yesterday's sectionals:
mikemrows.JPG

Sophie does the front squat/double-under WOD as Rickke spectates (and videotapes):
sophierickke.JPG

And thanks to Rickke for making this wonderful highlights video of Day 1 at Sectionals yesterday:

CFNYC @ NY/NJ Sectionals 3.27.10 from Rickke Mananzala on Vimeo.

Saturday Thrusters

| | Comments (18)

Up and over

| | Comments (25)

Try a FREE BEGINNERS' CLASS: Mondays @ 7pm (women-only), Wednesdays @ 9am & 7pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
#21 (Williamsburg) Mon/Wed @ 8pm, starts March 29 (only 1 slot left!) (1/2 price = $150)
#111 starts March 29 SOLD OUT!
#112 starts March 29 SOLD OUT!
#113 Tue/Thur @ 9pm, starts April 6 (just 1 slot left!)
#22 (Williamsburg) Mon/Thur @ 7pm, starts April 12 (1/2 price = 150)
#114 Tue/Thur @ 8pm, starts April 13 (5 slots left 4 slots left)
#23 (Williamsburg) Mon/Thur @ 8pm, starts April 19 (1/2 price = 150)
#115 Mon/Thur @ 6am, starts April 19
#116 Mon/Wed @ 8pm, starts April 19 (5 slots left)

UPCOMING ENDURANCE WORKSHOPS:
Running Workshop -- Saturday, April 17th
Rowing Workshop -- new date! -- Saturday, May 15th


Friday 100326

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 091005.


Latest HFCS study prompts buzz, debate

The fundamentals of bodyweight strength training
The cure for diabetes
Get real
More small meals throughout the day to speed metabolism? Really?
Take the 100 push-up challenge...if you dare!

Let's use the comments below to wish the very best of luck to our competitors this weekend at NY/NJ Sectionals: Sara, Mike M., Mike K., Sophie, Lenny, Hari, Adam, Dave A., and Zach. It's very exciting that 2 of our coaches (Sara, Mike K.) and one of our owners (who also coaches--Hari) are competing. Let's kick some ass, guys and gals!
rorym_Games2010_NYNJInvitePoster.jpg

Jump and land

| | Comments (17)

Bar & Bell

| | Comments (30)

Triple the fun

| | Comments (30)

Heavy bar, faster rope

| | Comments (49)

Try a FREE BEGINNERS' CLASS: Mondays @ 7pm (women-only), Wednesdays @ 9am & 7pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
#110 starts March 23 SOLD OUT!
#21 (in Williamsburg, BK) Mon/Wed @ 8pm, starts March 29 (1/2 the Manhattan price = $150)
#111 starts March 29 SOLD OUT!
#112 Mon/Wed @ 8pm, starts March 29 (only 1 slot left!)
#113 Tue/Thur @ 9pm, starts April 6 (4 slots left 3 slots left)
#114 Tue/Thur @ 8pm, starts April 13 (5 slots left)

UPCOMING ENDURANCE WORKSHOPS:
Running Workshop -- Saturday, April 17th
Rowing Workshop -- new date! -- Saturday, May 15th

New "End of the Week" Membership Option

Recently, we've noticed that some of our new Elements graduates--mostly those facing crazy work schedules, long commutes, and other logistical challenge--are attending primarily weekend classes.

For that group, we're creating an "End-Of-Week" membership option, effective May 1. The price will be $100 per month (50% off our regular monthly membership), and will allow current members and future Elements graduates to attend any WOD or Open-Gym class on any Friday, Saturday, or Sunday. Because of the already lower price, however, there will be no military, student, law-enforcement, or six-month discounts.

Current members who have an active six-month membership will be able to switch to an End-Of-Week membership and will be given credit for double the amount of time that remained on the original plan. For example, if you have 100 days remaining on a six-month membership, you can have it converted to an End-Of-Week membership that will expire in 200 days.

For administrative, accounting, and tax purposes, it is important that we formally cancel one membership plan and create another. You must request this change by email (so we have a record). You should not assume that the change has been made unless and until you receive email confirmation (so you have a record). Also note that there is no six-month option for the End-Of-Week plan, so once the time from a converted plan expires, it will be necessary to pay monthly at the prevailing rate.

As an additional benefit, we believe the End-Of-Week membership option will help to curb overcrowding as we continue to grow, because we have the most space available in our WOD classes on Friday, Saturday, and Sunday; and because we have the time and space to add additional classes on those days, something we cannot easily do from Monday through Thursday.

Monday 100322

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Post time to comments.

Your first weightlifting meet--part 1
In search of the holy grail of meats
Do you trust your trainers?
Diet delusions
Kukka Laakso interview
New York schools' ban on homemade goods at bake sales has parents steamed

Try a FREE BEGINNERS' CLASS: Mondays @ 7pm (women-only), Wednesdays @ 9am & 7pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
#110 starts March 23 SOLD OUT!
#21 (in Williamsburg, BK) Mon/Wed @ 8pm, starts March 29 (1/2 the Manhattan price = $150)
#111 starts March 29 SOLD OUT!
#112 Mon/Wed @ 8pm, starts March 29 (only 1 slot left!)
#113 Tue/Thur @ 9pm, starts April 6 (4 slots left)
#114 Tue/Thur @ 8pm, starts April 13 (5 slots left)

UPCOMING ENDURANCE WORKSHOPS:
Running Workshop -- Saturday, April 17th
Rowing Workshop -- new date! -- Saturday, May 15th

Sunday 100321

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

Post time to comments.

HAPPY BIRTHDAY, ARTYOM!

Be sure to watch this crossfit.com video on how to do the one-arm squat snatch with a dumbbell:

There is no excuse for rowing sub-optimally
The femivore's dilemma
Ayn Rand + paleo = OEvolve (& Modern Paleo)
David Blaine: How I held my breath for 17 minutes


Saturday Options

| | Comments (6)

Try a FREE BEGINNERS' CLASS: Mondays @ 7pm (women-only), Wednesdays @ 9am & 7pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
#110 starts March 23 SOLD OUT!
#21 (in Williamsburg, BK) Mon/Wed @ 8pm, starts March 29 (1/2 the Manhattan price = $150)
#111 Mon/Thur @ 6am, starts March 29 (only 1 slot left!)
#112 Mon/Wed @ 8pm, starts March 29 (only 1 slot left!)
#113 Tue/Thur @ 9pm, starts April 6 (4 slots left)
#114 Tue/Thur @ 8pm, starts April 13 (5 slots left)

UPCOMING ENDURANCE WORKSHOPS:
Running Workshop -- Saturday, April 17th
Rowing Workshop -- new date! -- Saturday, May 15th

Saturday 100320

BLACK BOX WOD:

50 Double Unders
21 Thrusters (95# men / 65# women)
18 KB Swings (1.5 pood men / 1 pood women)
800m Run
18 KB Swings
21 Thrusters
50 Double Unders

Post time to comments.

HAPPY BIRTHDAY, LAUREN!

Whenever it's a Rest Day on the main site (like today), we've got our own Black Box WOD and also allow make-ups of the last 3-days'-worth of WODs. Come on down and get some!

Searching the bones of our shared past / What does it mean to be human?
Eavesdropping on happiness
Insulin is a doorman at the fat cell nightclub, not a lock on the door
You can text me now

Try a FREE BEGINNERS' CLASS: Mondays @ 7pm (women-only), Wednesdays @ 9am & 7pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
#110 starts March 23 SOLD OUT!
#21 (in Williamsburg, BK) Mon/Wed @ 8pm, starts March 29 (1/2 the Manhattan price = $150)
#111 Mon/Thur @ 6am, starts March 29 (just 1 slot left!)
#112 Mon/Wed @ 8pm, starts March 29 (only 1 slot left)
#113 Tue/Thur @ 9pm, starts April 6 (4 slots left)
#114 Tue/Thur @ 8pm, starts April 13 (5 slots left)

UPCOMING ENDURANCE WORKSHOPS:
Running Workshop -- Saturday, April 17th
Rowing Workshop -- new date! -- Saturday, May 15th

Friday 100319

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise to comments. Their sum is your score.

How to improve your posture
Call it what it is
Saturated fat or PUFA--which one do you fear?
Resistance training in overweight women on a ketogenic diet conserved lean body mass while reducing body fat
Very useful fish oil calculator
Inside paleo
How to clean a cast-iron pan (hint: don't use soap)

CAPTION CONTEST! What are Jeff and Emerson up to?
captioncontestjeffandemerson.jpg

Dead or alive

| | Comments (31)

Try a FREE BEGINNERS' CLASS: Mondays @ 7pm (women-only), Wednesdays @ 9am & 7pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
#110 starts March 23 SOLD OUT!
#21 (in Williamsburg, BK) Mon/Wed @ 8pm, starts March 29 (1/2 the Manhattan price = $150)
#111 Mon/Thur @ 6am, starts March 29 (4 slots left)
#112 Mon/Wed @ 8pm, starts March 29 (only 1 slot left)
#113 Tue/Thur @ 9pm, starts April 6
#114 Tue/Thur @ 8pm, starts April 13

Wednesday 100317

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

Compare to 090317.

In time for St. Patty's: how to cure your own corned beef
The prowler challenge
Wild fermentation
Evolution by the grassroots / Breezy love
When supplements do more harm than good
Vegans attack Lierre Keith
"The Hypocrite"? "The Flying Dutchman"? Secret restaurant menus revealed

If you're a fan of CrossFit NYC--either in Manhattan or in Brooklyn (or both)--please review us on Yelp!
Follow us on Twitter
Become our fan on Facebook!

ATTENTION MORNING GYM GOERS! We've been informed by building management that on Thursday, March 18th, the building's electricity will be shut off from 6am through 8am. If you're planning on attending class, don't worry, classes will be functioning normally (just sans lighting). If you were planning on showering before 8am, please be aware that that might be difficult without electric power. Management said the power might be off less than the full two hours currently scheduled, and so might have no impact on post-WOD showering, but we wanted to inform members nonetheless! Thanks for your understanding.

The CrossFit NYC blog is pleased to bring you pictures of snow as the sun continues to shine outside in the real world. Here, we see Mike M.'s handstand skills get taxed by his snow suit and boots. (He's in front of the Grand Tetons in Wyoming, in case you were wondering.):
mishikgrandtarghee.jpg

Rest Day Options

| | Comments (16)

BIG NEWS! We've added a weekly women-only free beginners' class on Mondays at 7-8pm. Spread the word and sign up now!

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am & 7pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
#109 starts March 16 SOLD OUT!
#110 Tue/Thur @ 8pm, starts March 23 (only 1 slot left!) SOLD OUT!
#21 (in Williamsburg, BK) Mon/Wed @ 8pm, starts March 29 (1/2 the Manhattan price = $150)
#111 Mon/Thur @ 6am, starts March 29 (4 slots left)
#112 Mon/Wed @ 8pm, starts March 29 (only 1 slot left)
#113 Tue/Thur @ 9pm, starts April 6

Tuesday 100316

BLACK BOX WOD:

50 double unders
20 1-arm kettlebell swings (left/right each)
20 ring pike-ups
40 double unders
15 1-arm kettlebell swings (left/right each)
15 ring pike-ups
30 double unders
10 1-arm kettlebell swings (left/right each)
10 ring pike-ups

Post time to comments.

TODAY'S SCHEDULE:
Hour-long WOD classes:
7am, 8am, 12:30pm: Black Box WOD
5:30pm: No WOD class (rest day)
6:30pm, 7:30pm, 8:30pm: Black Box WOD; skillwork: kettlebell cleans
Express WOD's (in the back half of the box)
6:00-6:40pm: run / wallball
6:40-7:20pm: weighted pull-ups
7:20-8:00pm: back extension / KTE / OHS

Paleo kitchen skillshare in NYC
Stimulus threshold
Nuts and omega-6's
Give it a shot
Fish that you can invite to a dinner party
Mediterranean stuffed pork loin
That's why we lift weights

HAPPY BIRTHDAY, NICOLE W.!

Photographic proof of Jacinto's new muscle-up. I told him I want video of him doing one here at the Box!
jacintomuscleupfirst.jpg

20-minute Monday

| | Comments (32)

BIG NEWS! We've added a weekly women-only free beginners' class on Mondays at 7-8pm, starting TONIGHT! Spread the word and sign up now!

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am & 7pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
#109 starts March 16 SOLD OUT!
#110 Tue/Thur @ 8pm, starts March 23 (only 2 slots left)
#21 (in Williamsburg, BK) Mon/Wed @ 8pm, starts March 29 (1/2 the Manhattan price = $150)
#111 Mon/Thur @ 6am, starts March 29 (4 slots left)
#112 Mon/Wed @ 8pm, starts March 29 (only 1 slot left)
#113 Tue/Thur @ 9pm, starts April 6

Monday 100315

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps

Post rounds and fractions of rounds completed to comments.

A muscle-up 70 years in the making!
Easy and amazing roast chicken
Vitamin D may prevent flu and asthma
A fine line between optimism and denial

HAPPY BIRTHDAYS TO PIERRE AND JORDAN!

Congratulations to Jim Herrold who competed close to home at the Pennsylvania-Maryland-Delaware Sectionals this past weekend.

The first of the three WOD's was a 3-minute "Grace" done by the men with 155 lbs. It was the one that knocked Jim out of contention. (Still, how many of us can get 155 lbs from the ground to overhead 17 times in 3 minutes?)

Jim's performance on the second WOD was better than that of one the top ten competitors, and his performance on the third WOD was better than five of the top-ten competitors.

We will be sending an Affiliate Team to the Northeast Regional Games. Jim's performance this past weekend has certainly captured the notice of the Black Box talent scouts.

Jim overhead squats with the KB at this weekend's sectionals:
jimsquats.JPG

BIG NEWS! We've added a weekly women-only free beginners' class on Mondays at 7-8pm, starting this Monday, March 15. Spread the word and sign up now!

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am & 7pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
#109 starts March 16 SOLD OUT!
#110 Tue/Thur @ 8pm, starts March 23 (only 2 slots left)
#21 (in Williamsburg, BK) Mon/Wed @ 8pm, starts March 29
#111 Mon/Thur @ 6am, starts March 29 (5 slots left)
#112 Mon/Wed @ 8pm, starts March 29 (3 slots left)
#113 Tue/Thur @ 9pm, starts April 6

Sunday 100314

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Compare to 091019.

HAPPY BIRTHDAY, JUSTIN K.!

Go see our very own Emily play bass at PrezFest tonight at 7pm

Surfing's new wave of aerialists
Eat your vegetables: Bok choy
The last five pounds

Emily skiing:
emilyskis.jpg

BIG NEWS! We've added a weekly women-only free beginners' class on Mondays at 7-8pm, starting this Monday, March 15. Spread the word and sign up now!

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am & 7pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
#109 starts March 16 SOLD OUT!
#110 Tue/Thur @ 8pm, starts March 23 (only 2 slots left)
#21 (in Williamsburg, BK) Mon/Wed @ 8pm, starts March 29
#111 Mon/Thur @ 6am, starts March 29 (5 slots left)
#112 Mon/Wed @ 8pm, starts March 29 (3 slots left)
#113 Tue/Thur @ 9pm, starts April 6

Saturday 100313

Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

Post rounds and fractions of rounds completed to comments.

Physical? Culture?
Are you even chewing?
The argument against cereal grains, part 2
Crazy inflammation

The human body as subway map:
human_subway_map_full_size.jpg

BIG NEWS! We've added a weekly women-only free beginners' class on Mondays at 7-8pm, starting this Monday, March 15. Spread the word and sign up now!

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am & 7pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
#109 starts March 16 SOLD OUT!
#110 Tue/Thur @ 8pm, starts March 23 (only 2 slots left)
#21 (in Williamsburg, BK) Mon/Wed @ 8pm, starts March 29
#111 Mon/Thur @ 6am, starts March 29 (5 slots left)
#112 Mon/Wed @ 8pm, starts March 29 (3 slots left)
#113 Tue/Thur @ 9pm, starts April 6


Friday 100312

Black Box WOD (AL/TN/MS Sectionals WOD #4)

MEN
As many rounds as possible in 15 minutes of:
5 Handstand Push-ups
95 pound Squat snatch, 7 reps
20" Box jumps, 10 reps

WOMEN
As many rounds as possible in 15 minutes of:
3 Handstand Push-ups
55 pound Squat snatch, 7 reps
20" Box jumps, 10 reps

Post rounds to comments.


Friday Rest Day WOD Classes: 7:00 AM, 8:00 AM, 12:30 PM, 5:30 PM, 6:30 PM, 7:30 PM

(All Friday WOD classes are in the front of the Box. During the evening, experienced members may make up WOD's from the previous cycle in the back of the Box.)

Eating animals
More CrossFit at The Arnold
Paleo-friendly curried squash soup
Rock star butcher parties
How light affects our sleep
Google adds biking to google maps

So I've put out the call for more member photos (at work or at rest), and this is what Brad S. wrote, when he sent in this picture of himself (right) and fellow Black Boxer Joe R.: "You asked for it, you got it. attached is a photo of joe r. and I down at the Kobalt Tools 500 NASCAR race in Atlanta, GA last weekend. Three days of RV'in in the infield was very restful. RV pictured not ours, just loved the bucolic tableau." (Remember, you, too can be featured on the blog. Just email me your photos at allison AT crossfitnyc DOT com.)
joeandbradrest.jpg

L on earth

| | Comments (26)

BIG NEWS! We've added a weekly women-only free beginners' class on Mondays at 7-8pm, starting this Monday, March 15. Spread the word and sign up now!

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am & 7pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#21 Mon/Wed @ 8pm, starts March 29
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#109 starts March 16 SOLD OUT!
#110 Tue/Thur @ 8pm, starts March 23 (only 2 slots left)
#111 Mon/Thur @ 6am, starts March 29 (5 slots left)
#112 Mon/Wed @ 8pm, starts March 29 (3 slots left)
#113 Tue/Thur @ 9pm, starts April 6

Thursday 100311

Three rounds for time of:

30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps

Post time to comments.

When Arnold met CrossFit (video)
Are you learning at peak velocity?
What women really want
The paleolithic mind
What's up with the hydrolyzed vegetable protein recall?

Paleo monogamy?

HAPPY (BELATED) BIRTHDAY TO LAUREN!

Be cool like Jeff, Ashleigh, and Mike K., and join us for tomorrow night's monthly Rest Day Dinner (at Mad For Chicken):

Pull and push

| | Comments (27)

BIG NEWS! We've added a weekly women-only free beginners' class on Mondays at 7-8pm, starting this Monday, March 15. Spread the word and sign up now!

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am & 7pm, Saturdays & Sundays @ 10am. Click here for the schedule.

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

Wednesday 100310

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Post time to comments.

Compare to 050303.

Obesity as protection against metabolic syndrome, not its cause
Lyle McDonald reviews the BodyBugg / GoWear Fit
Resources for torn hands (via)
Human gut flora genes
Understanding PNF stretching
Two brave men who ate nothing but meat for an entire year
Humans found to have sixth taste: fat

Andrea's KB swing:
andreakbswing.jpg

Tough Tuesday

| | Comments (24)

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am & 7pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#21 Mon/Wed @ 8pm, starts March 29
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#109 starts March 16 SOLD OUT!
#110 Tue/Thur @ 8pm, starts March 23 (5 slots left)
#111 Mon/Thur @ 6am, starts March 29
#112 Mon/Wed @ 8pm, starts March 29 (3 slots left)

Tuesday 100309

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

Post time to comments.

The grain manifesto
Mindfulness and mobility
10 random thoughts on weight training
Interview with Keith Thomas, a paleo pioneer
Girls and strength training: are we able to shift our perspective?
Art Devaney's classic essay on evolutionary fitness

Jackie shows us her great deadlifting form:
jackiedeadlifts.jpg

Monday Make-ups

| | Comments (16)

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am & 7pm, 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 8 (3 slots left)
#21 Mon/Wed @ 8pm, starts March 29

In Manhattan (Upon completion, includes 2 free weeks of classes.)
#107 starts TONIGHT! SOLD OUT!
#108 starts TONIGHT! SOLD OUT!
#109 starts March 16 SOLD OUT!
#110 Tue/Thur @ 8pm, starts March 23 (5 slots left)
#111 Mon/Thur @ 6am, starts March 29
#112 Mon/Wed @ 8pm, starts March 29 (3 slots left)

Monday 100308

Black Box WOD (Queensland Australia Sectional WOD #2)

10 mins max reps, consisting of the following stations:

4 minutes - thruster 110# (men) / 773 (women)
3 minutes - kettlebell swing 24kg (men) / 16kg (women)
2 minutes - muscle-ups
1 minute - burpees

Athletes will move from one station to the next at the end of the allotted time without rest. A bonus rep will be awarded for each successful muscle-up, (1 muscle-up = 2 reps).

TODAY'S SCHEDULE:
Hour-long WOD classes:
7am, 8am, 12:30pm: Black Box WOD
5:30pm: No WOD class (rest day)
6:30pm, 7:30pm, 8:30pm: Black Box WOD
Express WOD's (in the back half of the box)
6:00-6:40pm: Muscle-Ups and Back Squats
6:40-7:20pm: Dead Lifts and Overhead Squats
7:20-8:00pm: "Helen"

HAPPY BIRTHDAY MATTHEW P.!

Magnesium deficiency and insulin sensitivity
CrossFit--still scaring people sh*tless on a daily basis
Wild greens--recipes vs. innovation
Thermodynamics and the metabolic advantage
Barefoot resource page
Sleep wrong and you'll feel the bad fat

Why you should be bracing on heavy lifts:
Bracing-Flow-Chart.jpg

Heaven and Helen

| | Comments (11)

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am & 7pm, 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 8 (3 slots left)
#21 Mon/Wed @ 8pm, starts March 29

In Manhattan (Upon completion, includes 2 free weeks of classes.)
#107 starts March 8 SOLD OUT!
#108 starts March 8 SOLD OUT!
#109 Tue/Thur @ 9pm, starts March 16 (only 1 slot left!) SOLD OUT!
#110 Tue/Thur @ 8pm, starts March 23
#111 Mon/Thur @ 6am, starts March 29
#112 Mon/Wed @ 8pm, starts March 29 (3 slots left)

Sunday 100307

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Compare to 090930.

Breaking bad eating habits with intermittent fasting
Potential energy and athletics
Why has the FDA allowed a drug marked 'not safe for use in humans' to be fed to livestock right before slaughter?
Gut bacteria and disease may be linked

newyorkerfoodcartoon.gif

Ascend/Descend

| | Comments (19)

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am & 7pm, 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 8 (4 slots left 3 slots left)
#21 Mon/Wed @ 8pm, starts March 29

In Manhattan (Upon completion, includes 2 free weeks of classes.)
#107 starts March 8 SOLD OUT!
#108 starts March 8 SOLD OUT!
#109 Tue/Thur @ 9pm, starts March 16 (only 1 slot left!)
#110 Tue/Thur @ 8pm, starts March 23
#111 Mon/Thur @ 6am, starts March 29
#112 Mon/Wed @ 8pm, starts March 29 (4 slots left)

Saturday 100306

For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

Post time to comments.


Apologetic...but not
Chin ups
Recovery
Why I cook, part 2: The cooking imperative


Paleo Man vs.Vegan, the showdown:

The Colbert ReportMon - Thurs 11:30pm / 10:30c
Exclusive - Backstage With John Durant
www.colbertnation.com
Colbert Report Full EpisodesPolitical HumorSkate Expectations

Friday Fun

| | Comments (22)

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am & 7pm, 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 8 (5 slots left)
#21 Mon/Wed @ 8pm, starts March 29

In Manhattan (Upon completion, includes 2 free weeks of classes.)
#107 Mon/Fri @ 6am, starts March 8 (only 1 slot left)
#108 Mon/Wed @ 8pm, starts March 8 SOLD OUT!
#109 Tue/Thur @ 9pm, starts March 16 (only 1 slot left!)
#110 Tue/Thur @ 8pm, starts March 23
#111 Mon/Thur @ 6am, starts March 29
#112 Mon/Wed @ 8pm, starts March 29 (4 slots left)

Friday 100305

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Post time to comments.

Don't tell the kids / From hutch to table
The great grocery smackdown
Winter training: faster and safer indoors?
Planning for success, part 1; part 2
Belly fat secretes hormone that makes us even fatter (via)

KStarr teaches us some wicked push-up variations at last Sunday's mobility cert:
kstarrpushups.jpg

Down Under

| | Comments (11)

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am & 7pm, 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 8 (5 slots left)
#21 Mon/Wed @ 8pm, starts March 29

In Manhattan (Upon completion, includes 2 free weeks of classes.)
#107 Mon/Fri @ 6am, starts March 8 (only 1 slot left)
#108 Mon/Wed @ 8pm, starts March 8 only 1 slot left! SOLD OUT!
#109 Tue/Thur @ 9pm, starts March 16 (only 1 slot left!)
#110 Tue/Thur @ 8pm, starts March 23
#111 Mon/Thur @ 6am, starts March 29
#112 Mon/Wed @ 8pm, starts March 29 (4 slots left)

Thursday 100304

Black Box WOD
(Queensland Australia Sectionals WOD # 1)

Complete as rounds as possible in 10 mins of:
Deadlift, 7 reps
Hang Power Clean, 7 reps
Front Squat, 7 reps
Chest to Overhead, 7 reps

The men will be using 40kg (88#) while the women will tackle a 30kg (66#) load. The same bar is used for all exercises. There must be a clear separation between movements, i.e., the last deadlift and the first hang power clean cannot be performed as a single power clean from the ground. Partially completed rounds will contribute to the overall score.

Post rounds and partial rounds to comments.

TODAY'S SCHEDULE:
Hour-long WOD classes:
7, 8am; 12:30pm: Black Box WOD
5:30pm: No WOD class (Rest Day)
6:30, 7:30, 8:30pm: Black Box WOD
Express WOD's:
6:00-6:40pm: "War Frank" or 7x3 Presses
6:40-7:20pm: "War Frank" or 7x3 Presses
7:20-8:00pm "War Frank" or 7x3 Presses

Tough Mudder Team--who's in?
Why I cook
Maintaining low body fat
Cracking and popping and clicking--oh my!
Children are hungrier for snacks and can't identify fruits, veggies
Food and health: it doesn't have to be so complicated
Fish in a flash!

HAPPY (BELATED) BIRTHDAY TO REED!

Michael N.'s handstand is so good he can do it in ski boots:
hs lake.JPG

Shoulder that weight

| | Comments (25)

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am & 7pm, 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 8 (5 slots left)
#21 Mon/Wed @ 8pm, starts March 29

In Manhattan (Upon completion, includes 2 free weeks of classes.)
#107 Mon/Fri @ 6am, starts March 8 (just 2 slots left)
#108 Mon/Wed @ 8pm, starts March 8 only 1 slot left!
#109 Tue/Thur @ 9pm, starts March 16 (only 1 slot left!)
#110 Tue/Thur @ 8pm, starts March 23
#111 Mon/Thur @ 6am, starts March 29
#112 Mon/Wed @ 8pm, starts March 29 (4 slots left)

Wednesday 100303

Shoulder Press 3-3-3-3-3-3-3

Post loads to comments.

Women's strength symposium this Sunday, March 8th
Battling the coffee demon
What is paleo? / Apples, paleo shakes, and utilitarianism
Trainer tells all
Summer vs. winter mode: explaining AMPK

Making cultured butter at home


Avery serves as Kelly Starrett's demo girl at our recent Mobility & Recovery Cert:
kstarraveryDL.jpg

And here KStarr tests Gillian's quad/hip-flexor mobility before teaching the group some hip mobility drills:
kstarrgillian.jpg

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am & 7pm, 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 8
#21 Mon/Wed @ 8pm, starts March 29

In Manhattan (Upon completion, includes 2 free weeks of classes.)
#106 starts TONIGHT (SOLD OUT!)
#107 Mon/Fri @ 6am, starts March 8 (just 2 slots left)
#108 Mon/Wed @ 8pm, starts March 8 (only 1 slot left SOLD OUT!)
#109 Tue/Thur @ 9pm, starts March 16 (only 1 slot left!)
#110 Tue/Thur @ 8pm, starts March 23

Tuesday 100302

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Compare to 040618.

REMINDER: Today there will be no 5:30pm WOD class as today's workout is a running-only WOD.

Burn your boats
Leaf lard and other notes
How to keep your uncooked greens from taking over your fridge
Deadlift grips
One hundred years of American food
The paleo diet and menstruation

HAPPY BIRTHDAY, MICHAEL D.!

Brian H. of NYC Endurance and CrossFit NYC at the Run for Haiti 2 weeks ago:. (Hey members, got a picture of yourself competing in any sort of athletic endeavor? Please send it to me at allisonATcrossfitnycDOTcom so I can post it on the blog!)
harkins_haiti_run.jpg

"War Frank"

| | Comments (28)

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am & 7pm, 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 8
#21 Mon/Wed @ 8pm, starts March 29

In Manhattan (Upon completion, includes 2 free weeks of classes.)
#106 starts TUESDAY (SOLD OUT!)
#107 Mon/Fri @ 6am, starts March 8 (3 slots left just 2 slots left)
#108 Mon/Wed @ 8pm, starts March 8 (just 2 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (only 1 slot left!)
#110 Tue/Thur @ 8pm, starts March 23

Monday 100301

"War Frank"

Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

Post time to comments.

HeroWarrenFrank.jpg

Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.

Shoulder mobility and overhead squats
Iron
The "cherry pick" WOD
Head case
Omega-3s--are you taking them?
Setting personal records

Archives

Crossfit Journal