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)

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)

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!

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

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.)
#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

Post loads 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.)
#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

Post impressions to comments.

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:

The Colbert Report	Mon - Thurs 11:30pm / 10:30c
John Durant
www.colbertnation.com
Colbert Report Full Episodes Political Humor Economy

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

Post number of rounds to comments.

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!

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.)

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

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

Post time to comments.

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

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 this TUESDAY SOLD OUT!
#102 starts February 9 SOLD OUT!
#103 starts February 15 SOLD OUT!
#104 starts February 15 SOLD OUT!
#105 Tue/Thur @ 9pm, starts February 23 (only 1 slot left!)
#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

Sunday 100131

Post time to comments.

TODAY'S SCHEDULE*:
10:00 AM: Free Beginners' Class
11:00 AM: 7 x 1 Back Squats or Black Box WOD
12:00 PM: HSPU's, Squats, Pull-Ups, Pushups or Black Box WOD
1:00 PM: Power Snatch, Snatch Balance, Overhead Squat or Black Box WOD

*Please note that next Sunday we'll have a new 9:00 AM Workout of the Day class added to the schedule!

Affiliate cup team registration opens tomorrow
10 ways to be a better crossfitter
Duck breast with vegetables and goat cheese (recipe and commentary)
Before you swallow what your doctor prescribes, we suggest you read this article
Phat fat
Momofuku's recipes for pork belly and steamed pork buns (via)
Forget "locavore"...are you a "brocavore"?

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 February 2 SOLD OUT!
#102 starts February 9 SOLD OUT!
#103 starts February 15 SOLD OUT!
#104 starts February 15 SOLD OUT!
#105 Tue/Thur @ 9pm, starts February 23 (just 2 slots left!)
#106 Tue/Thur @ 8pm, starts March 2 (5 slots left)
#107 Mon/Fri @ 6am, starts March 8
#108 Mon/Wed @ 8pm, starts March 8
#109 Tue/Thur @ 9pm, starts March 16

Saturday 100130

Post time to comments.

BLACK BOX 30-DAY PALEO CHALLENGE, Final Day--LINKS
Starting tomorrow, how to cheat smartly
Secrets of successful maintainers
Managing time for what is important
Are you in an abusive relationship with food?

HAPPY BIRTHDAY, GEORGE H.!

Exercise: In women, training for a sharper mind
Crews search for perfect stroke at Marin Rowing
How coffee affects your hormones
Women and body image
What can we do to improve, Oprah?

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 February 2 SOLD OUT!
#102 starts February 9 SOLD OUT!
#103 starts February 15 SOLD OUT!
#104 starts February 15 SOLD OUT!
#105 Tue/Thur @ 9pm, starts February 23 (just 2 slots left!)
#106 Tue/Thur @ 8pm, starts March 2 (5 slots left)
#107 Mon/Fri @ 6am, starts March 8
#108 Mon/Wed @ 8pm, starts March 8
#109 Tue/Thur @ 9pm, starts March 16

Friday 100129

Russ Greene 359 reps (20lb vest). Josh Everett 357 reps. Post reps to comments.

BLACK BOX 30-DAY PALEO CHALLENGE, Day 29--LINKS
4 reasons why changing your clothes is critical for weight loss success
The body fat set-point part III: Dietary causes of obesity
Paleo on the go in NYC!
The yoga of eating / When chocolate and chakras collide

Members Stephanie and Carlos at Jai's recent Paleo Potluck party:

Torch gets his due on the crossfit.com affiliate blog!
Aim for the moon
Plane and simple
10 tips for people competing at sectionals
Common injuries: the lower back

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

Thursday 100128

Compare to 090801.

BLACK BOX 30-DAY PALEO CHALLENGE, Day 28--LINKS
Ape diets: even scientists get it wrong
Buy and cook good meat on the cheap
Healthy dessert recipes
Creative ordering
Everybody is an emotional eater

Member Chris O'Hara sent me the following message and photo the other day. Stories like these are why all of the trainers at the Box do what we do. Thanks for your kind words, Chris!

"Recently went touring in the back country of Whistler, BC. Skinning up mountain after mountain to reach these remote couloirs was a brutal ordeal but I kept going back to my WOD's and reminded myself how no matter how bad I feel during them the feeling of accomplishment once its over makes every ounce of pain and discomfort worth it. The views we took in and the descents we skied were my reward that day. In the end I PR'd in a way skiing the most challenging terrain of my life. Was it not for the mental and physical strength Crossfit has given me I would not have been able to see it through. I've had to get most of my work outs in at a gym across the street from my apartment lately due to time constraints but hope to be back to the Box soon."

Finding familiarity in the strange
Legalize MMA in New York
Why is it so hard to do the right thing?
Do's and don'ts of the solo spot on back squat
The effect of contrast water therapy on symptoms of delayed onset muscle soreness

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

BLACK BOX WOD:

Post time to comments.

TODAY'S SCHEDULE:
7, 8am; 12:30pm: Instructor's choice
6pm: pull-ups and deadlifts
6:30pm: Black Box WOD
7pm: rowing and thrusters
7:30pm: Black Box WOD
8:30pm: New Total WOD (skill work: Turkish Get Up)

BLACK BOX 30-DAY PALEO CHALLENGE, Day 27--LINKS
The fast runner trilogy
Get your sear on
Do high-fat diets inhibit load-induced muscle hypertrophy in humans?
Can't "feed" yourself for weight loss?
Polyunsaturated fats--are they healthy?
Complete notes to Good Calories, Bad Calories (via)

HAPPY BIRTHDAY, ASHLEIGH! (FYI, that's Ashleigh's Halloween costume this past year, not her everyday gym attire.)

Common injuries: the hip
Running shoes vs. barefoot--the debate continues
Scenes from a powerlifting year
Your inner firebreather

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

Tuesday 100126

Post total to comments.

BLACK BOX 30-DAY PALEO CHALLENGE, Day 26--LINKS
Getting real about chocolate
How to burn stored body fat: a ketosis primer
Food safety at your fingertips
Grass-fed beef is not immune to deadly E. coli bacteria
Homemade bacon

Everyone's got pull-ups at the Black Box:

"He gave his body a reason to need to be bigger, and then he provided it the means to get that way."
Wake your butt up, part 2
NYCRuns.com (via)
Tim B.'s marathon race report