Paul Jaminet nutrition talk on Saturday, November 19th!

CrossFit NYC is proud to host Paul Jaminet, Ph.D., co-author (with his wife, Shou-Ching Jaminet, Ph.D.) of Perfect Health Diet: Four Steps to Renewed Health, Youthful Vitality, and Long Life, for a two and a half hour lecture/workshop on Saturday November 19th at noon in our 4th-floor annex (regular class schedule will not be affected). (CFNYC member and paleo blogger John Durant is co-sponsoring Paul’s visit.)

Paul was an astrophysicist at MIT, UC Berkeley and the Harvard-Smithsonian Center for Astrophysics and Shou-Ching is a vascular biologist and cancer researcher at Beth Israel Deaconess Medical Center and Harvard Medical School and Director of the Multi-Gene Transcription Profiling Core at BIDMC’s Center for Vascular Biology Research. Both had health issues from chronic conditions due to systemic infections and autoimmune issues resulting from the poor eating of the Standard American Diet (SAD). When they began experimenting with a low-carb paleo style approach, both experienced an immediate improvement in many of their conditions (leaner, stronger, disappearance of allergies) but also found some of their conditions actually worsened with this diet change, so the low-carb approach had its pitfalls as well. After a couple of years of self-experimentation and digging into the current medical research, they were able to resolve their remaining issues and now have a renewed vitality.

Since two of the owners at CFNYC heard of Perfect Health Diet (described as a paleo-variant with better results) from different sources inside as well as outside the CF community, we decided to take a look. Both of us have had friends and family members benefit from their recommendations as well. The book is impressively researched, is very well cited (often multiple citations per page) and has a compelling theory about what an effective diet should produce in terms of health and performance.

Paul will focus on common bottlenecks to health and performance in implementing paleo-style eating and where making some subtle (hello white rice!) and not so subtle (hello dairy?) modification to standard paleo can confer some serious benefits, as well as how to assess what is right for you and your family. Q&A to follow.


Monday 111107

Back Squat 5-5-5

4 rounds for time:
Run 400 meters
25 Burpees

Post time to comments.

Rise of the female long-distance runner
The psychology of fermented foods
The 30-minute marathon
Moqueca de peixe
Runaway bride dress
Were New Yorkers always seen as fast-talking and rude?

* * * * *
Here’s what’s on tap for Tuesday’s WOD classes:

A. Snatch practice

B: “Fran” (Compare to 110926)
21-15-9 reps of:
Thrusters 95#/65#

Post time to comments.


  • Anonymous

    A: 105 – 135 – 165
    B: Grace 7:25 RX’d

    No typo up top – taking it easy on my knee after high-volume air squats had my left knee in pain over the weekend.  It didn’t take much searching to find this MWOD:

    …which brings in some interesting points to the “feet out while squatting” conversation.  It seems foot position under load is addressed by the community differently, though.  Kevin brought up some interesting points about it in today’s 7:00 class.  Either way Grace seemed a safer bet than 100 burpees and running a mile, though I’d like to make that one up when the knee is feeling stronger.  Nice work this morning everyone…

    • Dickie

      Nice job on Grace!

  • Justin Katz

    A: 115-135-155

  • Malcolm

    Back Squats:  155 – 185 – 205
    WOD:  17:20

  • Matt M.

    A. 225-245-265 (should have started at 265).
    B. 15:19 

  • Rory

    back squats (3×5): 155-175-195 (Kevin suggested going wider with stance to go lower)

    WOD: 15:20

    the stairs and burpees SUCK after squats

  • Anonymous

    A: 185-205-215 (4)
    B: 14.46

    Looks like a shoe… feels like a sneaker.

  • Anonymous

    A: 135 – 155 – 155
    B: 19:31
    Need to work on both my back squats and aerobic conditioning.

  • Anonymous

    A: 185-195(3)-190
    B: 21:10 (rowed instead of running)

    Thanks to Reis and Jamie for spotting.  I miss back squats.

  • Dickie

    Psyched for Fran tomorrow!

  • 185×5, 205×5, 225×5


  • Jamie F.

    18:52 RX’d. Real 400s – I’m holding strong on this one 😉

  • Jeff B.

    A. 225, 225, 225, 225 (didn’t jump in weight due to a tender groin. I did an extra set for good measue)

    B. 14:15 Rx

    • Jeff B.

      Clarification: running to the left.

  • Christopher Kawasaki

    15:05 – burpees were brutal

  • Jason W

    14:16 rx’d running to the left.

    no backsquats cause the lumberjack 20 is still crawling all over my back.

  • The_Lisa

    73# -73#-73# Light back squats as left glute and piriformis tight and sore the last few days.
    Thankfully I can still run – 17:28

  • Zoe

    Worked on box jumps with Sully, tried for max height, which I’d never done before… PR of 30″, complete with some awesomely bruised shins from my first missed attempt

    Back squat- 95, 105, 115

    Made up Grace, 6:43 w/ 83#… much slower than my time in August, but 10# heavier. 

    • Kelly

      GREAT JOB on GRACE!! 

    • Sully

      Totally killing it yesterday Zoe. Great work! 

  • Still new to the box, but out of curiosity, how frequently (if any) is there a tabata WOD?

    • There’s one in the not-too-distant future.  But, roughly, every six to eight weeks.

  • Williamson

    13:35 rx’d running to the Left.

    Lumberjack 20 is likewise giving me much to think about today, so no backsquats.

    On Another Note:

    I am selling one pair of Red 195 Inov-8’s.  
    Asking for $100.  That’s 15 off retail I think and no shipping or tax.  If your interested, lemme know at  

    • Emerson Hoff

      What size?

  • Williamson

    Amazing how I neglected to write in the Size….

    Size 9
    195s by Inov-8


    Email me at nyormi@gmail:disqus .com if you are interested.

  • Craig Peugh

    Hey Sean M, what’s your email address?

  • Josh R

    Instead of making the courtyard the halfway point, what about doing the WOD from there, and make the gym the halfway point? Then we could skip the stairs!

  • Kelly

    my first time posting here=) 

    back squat- 95-105-115

    thanks to Zoe and Kevin for the guidance.. was my first time doing these since elements!! 

    i HATED this WOD. 

    18:55. it sucked and so did i!! 

    • Welcome to the Blog!

    • Zoe

      Absolutely not! Don’t be so hard on yourself, you did great today, especially being right out of elements.  

  • Peter

    103/123/133 Backsquat

    15:20 RX

  • Anonymous

    Not going to post my miserable squat numbers, but finished the WOD in 18:30. First running WOD since I sprained my ankle last month. Had an amazing moment of clarity during the last 10 burpees and was able to just plow through them, made it a great WOD for me.

  • Asegal04

    Hardest wod in my 3weeks of crossfit

    Squats need a lot of work, have the strength, still need to work a lot on technique
    Stayed at 135 all the way.

    WOD 15:48

  • Sam Gaberal

    5/3/1 backsquat Deload (chains 40lbs)

    5@ 195
    5@ 220

    5 by three towel pullups

  • Sleep all screwy from time change (accidentally got up an hour early), so didn’t squat today. 


    Deadlift, 1×5 at 380#
    Strict Pullups 16, 16, 11
    Freestanding handstand pushup practice (can still only stick one, almost got two tonight)

  • Steve L

    Back Squat 290# 5-5-5
    Bench 217.5#   5-4-4
    Towel pullups 10-10-10

  • Phil Jonat

    Backsquat 225, 245, 255.  form suffered on last set.

  • Steve Slo

    A) 225 – 225 (Ran out of time before I could do the third.)
    I didn’t push myself… should have gone for 245 on the 2nd set. Lazy.

    B) 19:26 rx

  • Joe W

    A: 315-335-365
    B: 16:02 subbed 500M row for run

  • Sully

    275-275-275 back squat 

  • I would rather do ‘Fran’ twice then running and burpees! 
    A: 185 – 205 – 205
    B: 14:08 

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