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

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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

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

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

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?

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 3 slots left)
#112 Mon/Wed @ 8pm, starts March 29 (only 1 slot left)
#113 Tue/Thur @ 9pm, starts April 6 (5 slots left 4 slots left)
#114 Tue/Thur @ 8pm, starts April 13 (5 slots left)

Thursday 100318

Compare to 091120.

How to sumo deadlift
The importance of being unpredictable
The tragedy of the treadmill
Training with a back injury
Rediscovering salsa: the soul of Mexico in a bowl / Jerez-style wedding asado
Show up, lift things

HAPPY BIRTHDAYS to STEPHANIE and ADAM R.!

James K. hang glides in Rio:

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

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.):

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

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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!

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

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:

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

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:

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

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:

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

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.)