CrossFit NYC: The Black Box tag:crossfitnyc.com,2008-04-20://1 2009-07-03T03:00:56Z Movable Type Personal 4.1 75#, 75 reps tag:crossfitnyc.com,2009://1.5818 2009-07-03T04:00:00Z 2009-07-03T03:00:56Z Friday 090703 "Randy" 75 pound Power snatch, 75 reps for time. Post time to comments. Compare to 080213. Elderly retired boxing champ beats six kinds of crap out of drunken burglar neighbor We have a bad feeling about our food... Allison Bojarski http://allisonbojarski.tumblr.com/ Friday 090703

"Randy"

75 pound Power snatch, 75 reps for time.

Post time to comments.

Compare to 080213.

Elderly retired boxing champ beats six kinds of crap out of drunken burglar neighbor
We have a bad feeling about our food
Be like the butcher!
Byers is gonna change your life in 30 days
Have some paleo fatty goodness in that fruit salad of yours
Dance, monkey, dance!

Tristan gives us the JacintoStorm09 lowdown:

Tristan post-JacintoStorm09 from CrossFit NYC on Vimeo.

]]> There's a storm a 'comin' tag:crossfitnyc.com,2009://1.5814 2009-07-02T04:00:00Z 2009-07-02T15:49:21Z ELEMENTS WORKSHOPS UPDATE! In Brooklyn NEW! #10 Mon/Wed @ 7pm, starts July 20 In Manhattan Elements #64 & #65 are SOLD OUT! #66 Tue/Thur @ 7am, starts July 14 (4 slots left) #67 Mon/Wed @ 7:30pm, starts July 20 (5... Allison Bojarski http://allisonbojarski.tumblr.com/ ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
NEW! #10 Mon/Wed @ 7pm, starts July 20
In Manhattan
Elements #64 & #65 are SOLD OUT!
#66 Tue/Thur @ 7am, starts July 14 (4 slots left)
#67 Mon/Wed @ 7:30pm, starts July 20 (5 slots left)
#68 Tue/Thur @ 8:30pm, starts July 28

NEXT CFNYC SEMINARS:
Olympic Weightlifting Seminar #2 (Saturday, July 11th)
Olympic Weightlifting Seminar #3 (Saturday, July 25th)

And its name is JacintoStorm09!

When they put your face on a CrossFit shirt, that's when you know you've made it:
Jacinto t-shirt

Thursday 090702

BLACK BOX WOD
JacintoStorm09 (in honor of Jacinto's 70th birthday tomorrow, July 3rd)
Warm-up: Run around the block
For time:
70 squats
70 push ups
70 pull ups
70 wall balls
70 KB swings
70 DL 95# men/65# women
Cool down: Run around the block

TODAY'S SCHEDULE:
6, 7, 8am; 12:30pm: Instructor's Choice
6pm CrossFit Total
6:30pm Black Box WOD
7pm "Eva"
8pm Skills (to be determined by Court)

ATP-PC energy
In search of the perfect human diet
Diet, carbs, fat, and weight loss
Fuel that nurtures
Hard Wired--It's In Our DNA
More from Robb Wolf on post-workout nutrition

]]> 10K! or . . . tag:crossfitnyc.com,2009://1.5811 2009-07-01T04:00:00Z 2009-07-01T02:47:58Z ELEMENTS WORKSHOPS UPDATE! In Brooklyn NEW! #10 Mon/Wed @ 7pm, starts July 20 In Manhattan Elements #64 is SOLD OUT #65 Mon/Wed @ 8:30pm, starts July 13 (1 slot left) #66 Tue/Thur @ 7am, starts July 14 (4 slots left)... Allison Bojarski http://allisonbojarski.tumblr.com/ ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
NEW! #10 Mon/Wed @ 7pm, starts July 20
In Manhattan
Elements #64 is SOLD OUT
#65 Mon/Wed @ 8:30pm, starts July 13 (1 slot left)
#66 Tue/Thur @ 7am, starts July 14 (4 slots left)
#67 Mon/Wed @ 7:30pm, starts July 20 (5 slots left)
#68 Tue/Thur @ 8:30pm, starts July 28

NEXT CFNYC SEMINARS:
Olympic Weightlifting Seminar #2 (Saturday, July 11th)
NEW! Olympic Weightlifting Seminar #3 (Saturday, July 25th)

Wednesday 090701

Run 10 K

Post time to comments.

Compare to 090117.

Whenever the main site calls for a 10K run we offer alternative programming here at the Box (not because we don't believe in running a 10K, but only because we cannot coach a 10K run inside the Box). So if you want to run a 10K (a behavior we strongly encourage, as it is today's WOD), run it in the great outdoors. But if you'd like to get a workout indoors along with some coaching, come in for a class!

If you're looking to run outdoors and would like company, please use today's comments to try to coordinate with other CFNYC members so that you don't have to run solo.

Staying erect (stop laughing!)
Leucine vs. whey for muscle growth
Flavored cooking oil: easier than it sounds
Vegan vs. carnivore, LOL
Bumbershoot's Food for Thought food essay contest
Artery-clogging saturated fat carbs
Coconut milk ice cream (recipe)

Happy birthdays to Dianne and Brian Kane!

CAPTION CONTEST! (post to comments)


]]> Miss T if you're nasty tag:crossfitnyc.com,2009://1.5807 2009-06-30T04:00:00Z 2009-07-02T02:11:17Z NEXT CFNYC SEMINARS: Olympic Weightlifting Seminar #2 (Saturday, July 11th) NEW! Olympic Weightlifting Seminar #3 (Saturday, July 25th) ELEMENTS WORKSHOPS UPDATE! In Brooklyn NEW! #10 Mon/Wed @ 7pm, starts July 20 In Manhattan Elements #64 is SOLD OUT #65 Mon/Wed... Allison Bojarski http://allisonbojarski.tumblr.com/ NEXT CFNYC SEMINARS:
Olympic Weightlifting Seminar #2 (Saturday, July 11th)
NEW! Olympic Weightlifting Seminar #3 (Saturday, July 25th)

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
NEW! #10 Mon/Wed @ 7pm, starts July 20
In Manhattan
Elements #64 is SOLD OUT
#65 Mon/Wed @ 8:30pm, starts July 13 (2 slots left)
#66 Tue/Thur @ 7am, starts July 14 (4 slots left)
#67 Mon/Wed @ 7:30pm, starts July 20 (5 slots left)
#68 Tue/Thur @ 8:30pm, starts July 28

Tuesday 090630 (68) (68)

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

Compare to 081223.

Becoming an expert, part 1; part 2
The fingerprint
Get primitive
A cautionary tale of mucus fore and aft
Conditioned "hunger"?
Trend and tradition meet at a Queens farm

Team Push-Up! Post names of participants in this photo to comments:
team push-up!

Sophie and the late, great Billy Mays at the recent Big Apple BBQ. RIP, Billy.
thumbs up!

]]> Show us what you're made of. tag:crossfitnyc.com,2009://1.5804 2009-06-29T04:00:00Z 2009-07-01T00:59:05Z ELEMENTS WORKSHOPS UPDATE! In Brooklyn #9 Mon/Wed @ 7pm, starts June 29 (2 slots left) In Manhattan Elements # 63, & 64 are SOLD OUT #65 Mon/Wed @ 8:30pm, starts July 13 (2 slots left) #66 Tue/Thur @ 7am, starts... Allison Bojarski http://allisonbojarski.tumblr.com/ ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#9 Mon/Wed @ 7pm, starts June 29 (2 slots left)
In Manhattan
Elements # 63, & 64 are SOLD OUT
#65 Mon/Wed @ 8:30pm, starts July 13 (2 slots left)
#66 Tue/Thur @ 7am, starts July 14 (4 slots left)
#67 Mon/Wed @ 7:30pm, starts July 20 (5 slots left)
#68 Tue/Thur @ 8:30pm, starts July 28

NEXT CFNYC SEMINAR:
Olympic Weightlifting Seminar #2 (Saturday, July 11th)

Monday 090629 (68) (66)

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 090524.

We're famous!
Are you self-conscious when you work out?
CrossFit for your brain
Presentation
Beer Wars, the movie
Diet, nutrition, and health with regards to chronic inflammation


New member Lenny (on the left) hits the ring for an MMA fight.
lenny

]]> Tabata Mashup Madness tag:crossfitnyc.com,2009://1.5802 2009-06-28T04:00:00Z 2009-06-28T01:43:15Z Sunday 090628 BLACK BOX WOD: 24 rounds of 20 seconds of work followed by 10 seconds of rest. Alternate amongst front squats (95#, 65#, or 45#), kettlebell swings (24kg men / 16 kg women), and burpees. Record the total number... Allison Bojarski http://allisonbojarski.tumblr.com/ Sunday 090628

BLACK BOX WOD:

24 rounds of 20 seconds of work followed by 10 seconds of rest. Alternate amongst front squats (95#, 65#, or 45#), kettlebell swings (24kg men / 16 kg women), and burpees. Record the total number of front squats, swings, and burpees.

Post scores to comments.

TODAY'S SCHEDULE of MAKE-UPS:
There is no longer a 10am free beginners' class on Sundays
11am: 20 Minute AMRAP: 5 Thrusters, 7 HP Cleans, 10 SDHP's or Black Box WOD
noon: "Nicole" or Black Box WOD
1pm: One-Arm Lifts and Runs or Black Box WOD


That great old feeling
The Byers Guide to Eating Dirty (Part 1), (Part 2)
Rest and recovery: the yin and yang of fitness
Creating a frame for shoulder stability
Burger truck in midtown

Birthday boy Josh R. is always crossfitting, even at the pool. Happy birthday, Josh!
always crossfitting

]]> Now THIS looks like fun. tag:crossfitnyc.com,2009://1.5801 2009-06-27T04:00:00Z 2009-06-29T12:59:35Z Saturday 090627 Two rounds of: Right arm barbell push-press 12 reps Left arm deadlift 12 reps Run 800 meters Left arm barbell push-press 12 reps Right arm deadlift 12 reps Run 800 meter Go heavy, run fast. Post time to... Allison Bojarski http://allisonbojarski.tumblr.com/ Saturday 090627

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast. Post time to completion and loads to comments.

Compare to 030716.


A treasure-trove of CrossFit videos on Vimeo
The scale obsession
Feeling sorry for yourself
Navy SEAL cop grandmas with tattoos

A rose between two Marines: (from left) Juan, Sophie, Lt. Gabe:
juan_sophie_LtGabe

]]> Rainy-day "Nicole" tag:crossfitnyc.com,2009://1.5794 2009-06-26T04:00:00Z 2009-06-28T00:43:03Z ELEMENTS WORKSHOPS UPDATE! In Brooklyn #9 Mon/Wed @ 7pm, starts June 29 (3 slots left) In Manhattan Elements # 63, & 64 are SOLD OUT #65 Mon/Wed @ 8:30pm, starts July 13 (2 slots left) #66 Tue/Thur @ 7am, starts... Allison Bojarski http://allisonbojarski.tumblr.com/ ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#9 Mon/Wed @ 7pm, starts June 29 (3 slots left)
In Manhattan
Elements # 63, & 64 are SOLD OUT
#65 Mon/Wed @ 8:30pm, starts July 13 (2 slots left)
#66 Tue/Thur @ 7am, starts July 14 (4 slots left)
#67 Mon/Wed @ 7:30pm, starts July 20 (5 slots left)
#68 Tue/Thur @ 8:30pm, starts July 28

CFNYC SEMINARS THIS SUMMER!
Olympic Weightlifting Seminar #2 (Saturday, July 11th)

Friday 090626 (68) (64)

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to 090330.

Ladies, it's time we talked
A foot in the door of improved performance
There's vinegar and then there's vinegar (and notice that the quality stuff for taste also happens to be much healthier for you)
Post-exercise carbs may be counter-productive
NYC's haut dogs
Unfancy Food Show this weekend
A time for drying
Dutch on scaling and CF
Free access to EJCN issue on trans fatty acids

Michael loves his pull-ups:

]]> Goodbye, grip tag:crossfitnyc.com,2009://1.5792 2009-06-25T04:00:00Z 2009-06-27T01:10:56Z ELEMENTS WORKSHOPS UPDATE! In Brooklyn #9 Mon/Wed @ 7pm, starts June 29 (3 slots left) In Manhattan Elements # 63, & 64 are SOLD OUT #65 Mon/Wed @ 8:30pm, starts July 13 (2 slots left) #66 Tue/Thur @ 7am, starts... Allison Bojarski http://allisonbojarski.tumblr.com/ ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#9 Mon/Wed @ 7pm, starts June 29 (3 slots left)
In Manhattan
Elements # 63, & 64 are SOLD OUT
#65 Mon/Wed @ 8:30pm, starts July 13 (2 slots left)
#66 Tue/Thur @ 7am, starts July 14 (4 slots left)
#67 Mon/Wed @ 7:30pm, starts July 20 (5 slots left)
#68 Tue/Thur @ 8:30pm, starts July 28


CFNYC SEMINARS THIS SUMMER!
Olympic Weightlifting Seminar #2 (Saturday, July 11th)

Thursday 090625 (68) (63)

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Compare to 081227.

Philip Zimbardo prescribes a healthy take on time (via)
What your body is telling you
Always watching
Do you believe?
5 Reasons Why New York City is Ground Zero for Food System Change
I like this idea!
When's the last time you went to meaningful work?

Brian D. working with Rob on the hang power snatch:
brian_d_and_rob

]]> "Neda" tag:crossfitnyc.com,2009://1.5791 2009-06-24T04:00:00Z 2009-06-26T12:31:26Z ELEMENTS WORKSHOPS UPDATE! In Manhattan Elements # 63, & 64 are SOLD OUT #65 Mon/Wed @ 8:30pm, starts July 13 (2 slots left) #66 Tue/Thur @ 7am, starts July 14 (4 slots left) #67 Mon/Wed @ 7:30pm, starts July 20... Allison Bojarski http://allisonbojarski.tumblr.com/ ELEMENTS WORKSHOPS UPDATE!
In Manhattan
Elements # 63, & 64 are SOLD OUT
#65 Mon/Wed @ 8:30pm, starts July 13 (2 slots left)
#66 Tue/Thur @ 7am, starts July 14 (4 slots left)
#67 Mon/Wed @ 7:30pm, starts July 20 (5 slots left)
#68 Tue/Thur @ 8:30pm, starts July 28
In Brooklyn
#9 Mon/Wed @ 7pm, starts June 29 (3 slots left)

CFNYC SEMINARS THIS SUMMER!
Olympic Weightlifting Seminar #2 (Saturday, July 11th)


"The tree of liberty must be refreshed from time to time with the blood of patriots and tyrants."--Thomas Jefferson

Wednesday 090624

"Neda"

Three rounds, 21-15- and 9 reps, for time of:
Overhead Squat (95# men/65# women)
Ring dips

Post time to comments.

TODAY'S SCHEDULE:

6, 7, 8am; 12:30pm: Instructor's Choice
5:30pm: No scheduled class
6pm: 5 x 3 Front Squats or Weighted, Strict, and Kipping Pull-ups WOD
6:30pm: Black Box WOD ("Neda")
7pm: 5 x 3 Front Squats or Runs, KB Swings, and HSPU's
8pm: Skills work on Overhead Squats and Ring Dips (recommended for newbies but open to all members)

This sounds God-awful. Let's try it!
What's my genetic muscular potential?
No more girly push-ups!
An 80/20 approach to the primal lifestyle
The rise of the urban hippie
How the food makers captured our brains
Future selves
How to not eat bread: a guided tutorial
Paleo-a-go-go

KJ is all smiles (and barbell):
KJ_smiles

]]> Racktastic tag:crossfitnyc.com,2009://1.5789 2009-06-22T04:00:00Z 2009-06-25T00:52:21Z ELEMENTS WORKSHOPS UPDATE! In Manhattan Elements # 62, 63, & 64 are SOLD OUT #65 Mon/Wed @ 8:30pm, starts July 13 (4 slots left just 2 slots left) #66 Tue/Thur @ 7am, starts July 14 (4 slots left) #67 Mon/Wed... Allison Bojarski http://allisonbojarski.tumblr.com/ ELEMENTS WORKSHOPS UPDATE!
In Manhattan
Elements # 62, 63, & 64 are SOLD OUT
#65 Mon/Wed @ 8:30pm, starts July 13 (4 slots left just 2 slots left)
#66 Tue/Thur @ 7am, starts July 14 (4 slots left)
#67 Mon/Wed @ 7:30pm, starts July 20
NEW! #68 Tue/Thur @ 8:30pm, starts July 28
In Brooklyn
#9 Mon/Wed @ 7pm, starts June 29 (4 slots left)

CFNYC SEMINARS THIS SUMMER!
Olympic Weightlifting Seminar #2 (Saturday, July 11th)

Tuesday 090623 (68) (62)

Front squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 090504.


Steroid testing at the 2009 CrossFit Games
The hot tub: "it's more than rehab, it's a party!"
Snake oil comes in all kinds of bottles
Former vegetarian and marathoner beating diabetes
How to render beef tallow
Recipe for bacon mayo
On the road to mediocrity
"Enough"
Just say no to PAM

Mike K.'s double unders are so fast you can't even see his jump rope:
mike_K_doubleunder

]]> Helen obviously got the idea from Diane tag:crossfitnyc.com,2009://1.5784 2009-06-22T04:00:00Z 2009-06-24T02:06:28Z ELEMENTS WORKSHOPS UPDATE! In Manhattan Elements # 62, 63, & 64 are SOLD OUT #65 Mon/Wed @ 8:30pm, starts July 13 (4 slots left) #66 Tue/Thur @ 7am, starts July 14 (4 slots left) #67 Mon/Wed @ 7:30pm, starts July... Allison Bojarski http://allisonbojarski.tumblr.com/ ELEMENTS WORKSHOPS UPDATE!
In Manhattan
Elements # 62, 63, & 64 are SOLD OUT
#65 Mon/Wed @ 8:30pm, starts July 13 (4 slots left)
#66 Tue/Thur @ 7am, starts July 14 (4 slots left)
#67 Mon/Wed @ 7:30pm, starts July 20
NEW! #68 Tue/Thur @ 8:30pm, starts July 28
In Brooklyn
#9 Mon/Wed @ 7pm, starts June 29 (4 slots left)

CFNYC SEMINARS THIS SUMMER!
Olympic Weightlifting Seminar #2 (Saturday, July 11th)

Monday 090622 (68) (61)

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

Post time to comments.

"Weakness is a crime--don't be a criminal!"
What's with the short shelf life for athletic greatness?
The restaurant analogy
How paleo/primal eating patterns improve your health
Nobu's no-no: The rise and fall of the bluefin tuna
What's new at Sandow (via)
You really do change from the inside out (via)
In CrossFit, if you want it, it will happen

Steve deadlifts:

]]> The WOD that wouldn't die. tag:crossfitnyc.com,2009://1.5778 2009-06-21T04:00:00Z 2009-06-22T23:18:37Z Sunday 090621 (68) (60) Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-up For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third... Allison Bojarski http://allisonbojarski.tumblr.com/ Sunday 090621 (68) (60)

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Compare to 090505.

Happy birthday, Manny!

The madness of temporary ski jumps (photos)
Get bigger by doing less
Mother's fight against junk food puts school on edge
Who knew that Taiwan dominates women's indoor tug of war?
Recession-era diet advice
Report: 90% Of Waking Hours Spent Staring At Glowing Rectangles

If only the WOD scoring came with style points in addition to time and/or load, Martin would always win:
martin_handstand

]]> We never rest! tag:crossfitnyc.com,2009://1.5777 2009-06-20T04:00:00Z 2009-06-22T03:34:32Z Saturday 090620 10am: Free Beginners' Class 11am: 10 x 1 Hang Power Snatches or Wallballs & Pull-ups noon: HSPU's, Bench Presses, Push Presses, and Dips 1pm: 10 x 1 Hang Power Snatches or Wallballs & Pull-ups Is your ab workout... Allison Bojarski http://allisonbojarski.tumblr.com/ Saturday 090620

10am: Free Beginners' Class
11am: 10 x 1 Hang Power Snatches or Wallballs & Pull-ups
noon: HSPU's, Bench Presses, Push Presses, and Dips
1pm: 10 x 1 Hang Power Snatches or Wallballs & Pull-ups

Is your ab workout hurting your back?
To improve fitness, try sleep
A little tidbit
4th of July campout at the Queens Farm
The practice of not being prepared
Ripped. (Or torn up?)
Hypnotized

This sweat angel has a hat:
sweatangel

]]> A blast from the past tag:crossfitnyc.com,2009://1.5776 2009-06-19T04:00:00Z 2009-06-19T01:34:38Z Friday 090619 Complete as many rounds in 20 minutes as you can of: Handstand push-ups 5 reps Bench press 135 pounds, 10 reps Push press 95 pounds, 15 reps Dips 20 reps Post number of rounds completed to comments. Compare... Allison Bojarski http://allisonbojarski.tumblr.com/ Friday 090619

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

Post number of rounds completed to comments.

Compare to 040523.

Big trouble (via)
Today is Goatsday
Freddy C. would like to discuss your ROM (scroll down a bit) (via)
How (and why) to sumo deadlift
Targeting belly fat
Weighing your food vs. measuring it (and the relative inaccuracies of each)
Alcohol's good for you? Some scientists doubt it

Juan deadlifts better when he drinks (caption courtesy of Keith):
PR!

]]>