CrossFit NYC: The Black Box tag:crossfitnyc.com,2008-04-20://1 2010-03-21T01:59:47Z Movable Type Personal 4.1 Two different kinds of pulls tag:crossfitnyc.com,2010://1.6503 2010-03-21T04:00:00Z 2010-03-21T01:59:47Z 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,... Allison Bojarski http://allisonbojarski.tumblr.com/ 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 tag:crossfitnyc.com,2010://1.6502 2010-03-20T04:00:00Z 2010-03-20T03:11:12Z 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,... Allison Bojarski http://allisonbojarski.tumblr.com/ 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

]]> Death by pull-up and handstand push-up tag:crossfitnyc.com,2010://1.6500 2010-03-19T04:00:00Z 2010-03-19T14:44:20Z 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,... Allison Bojarski http://allisonbojarski.tumblr.com/ 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 tag:crossfitnyc.com,2010://1.6495 2010-03-18T04:00:00Z 2010-03-18T23:32:33Z 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,... Allison Bojarski http://allisonbojarski.tumblr.com/ 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

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

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:
jameskrio.JPG

]]> When Irish Eyes Are Smiling tag:crossfitnyc.com,2010://1.6494 2010-03-17T04:00:00Z 2010-03-19T13:23:27Z 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,... Allison Bojarski http://allisonbojarski.tumblr.com/ 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 tag:crossfitnyc.com,2010://1.6484 2010-03-16T04:00:00Z 2010-03-18T03:51:27Z 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... Allison Bojarski http://allisonbojarski.tumblr.com/ 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 tag:crossfitnyc.com,2010://1.6489 2010-03-15T04:00:00Z 2010-03-16T21:10:51Z 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... Allison Bojarski http://allisonbojarski.tumblr.com/ 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

]]> Pull your own weight and then some tag:crossfitnyc.com,2010://1.6487 2010-03-14T05:00:00Z 2010-03-16T03:36:59Z 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 @... Allison Bojarski http://allisonbojarski.tumblr.com/ 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

]]> You can't run away from the wallball tag:crossfitnyc.com,2010://1.6485 2010-03-13T05:00:00Z 2010-03-15T12:14:24Z 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 @... Allison Bojarski http://allisonbojarski.tumblr.com/ 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

]]> Rest Day Dinner Tonight! tag:crossfitnyc.com,2010://1.6440 2010-03-12T05:00:00Z 2010-03-14T02:20:58Z 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 @... Allison Bojarski http://allisonbojarski.tumblr.com/ 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 tag:crossfitnyc.com,2010://1.6478 2010-03-11T05:00:00Z 2010-03-13T02:23:44Z 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 @... Allison Bojarski http://allisonbojarski.tumblr.com/ 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 tag:crossfitnyc.com,2010://1.6477 2010-03-10T05:00:00Z 2010-03-12T03:19:32Z 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 @... Allison Bojarski http://allisonbojarski.tumblr.com/ 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 tag:crossfitnyc.com,2010://1.6471 2010-03-09T05:00:00Z 2010-03-11T03:44:12Z 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,... Allison Bojarski http://allisonbojarski.tumblr.com/ 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 tag:crossfitnyc.com,2010://1.6439 2010-03-08T05:00:00Z 2010-03-08T05:19:38Z 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,... Allison Bojarski http://allisonbojarski.tumblr.com/ 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 tag:crossfitnyc.com,2010://1.6465 2010-03-07T05:00:00Z 2010-03-09T00:22:11Z 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,... Allison Bojarski http://allisonbojarski.tumblr.com/ 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

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