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.)

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

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):

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

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:

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

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:

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

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:

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

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

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 8 (4 slots left 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!)
#110 Tue/Thur @ 8pm, starts March 23
#111 Mon/Thur @ 6am, starts March 29
#112 Mon/Wed @ 8pm, starts March 29 (4 slots left)

Saturday 100306

Post time to comments.

Apologetic...but not
Chin ups
Recovery
Why I cook, part 2: The cooking imperative

Paleo Man vs.Vegan, the showdown:

The Colbert Report	Mon - Thurs 11:30pm / 10:30c
Exclusive - Backstage With John Durant
www.colbertnation.com
Colbert Report Full Episodes Political Humor Skate Expectations

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 8 (5 slots left)
#21 Mon/Wed @ 8pm, starts March 29
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#107 Mon/Fri @ 6am, starts March 8 (only 1 slot left)
#108 Mon/Wed @ 8pm, starts March 8 SOLD OUT!
#109 Tue/Thur @ 9pm, starts March 16 (only 1 slot left!)
#110 Tue/Thur @ 8pm, starts March 23
#111 Mon/Thur @ 6am, starts March 29
#112 Mon/Wed @ 8pm, starts March 29 (4 slots left)

Friday 100305

Post time to comments.

Don't tell the kids / From hutch to table
The great grocery smackdown
Winter training: faster and safer indoors?
Planning for success, part 1; part 2
Belly fat secretes hormone that makes us even fatter (via)

KStarr teaches us some wicked push-up variations at last Sunday's mobility cert:

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 8 (5 slots left)
#21 Mon/Wed @ 8pm, starts March 29
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#107 Mon/Fri @ 6am, starts March 8 (only 1 slot left)
#108 Mon/Wed @ 8pm, starts March 8 only 1 slot left! SOLD OUT!
#109 Tue/Thur @ 9pm, starts March 16 (only 1 slot left!)
#110 Tue/Thur @ 8pm, starts March 23
#111 Mon/Thur @ 6am, starts March 29
#112 Mon/Wed @ 8pm, starts March 29 (4 slots left)

Thursday 100304

Post rounds and partial rounds to comments.

TODAY'S SCHEDULE:
Hour-long WOD classes:
7, 8am; 12:30pm: Black Box WOD
5:30pm: No WOD class (Rest Day)
6:30, 7:30, 8:30pm: Black Box WOD
Express WOD's:
6:00-6:40pm: "War Frank" or 7x3 Presses
6:40-7:20pm: "War Frank" or 7x3 Presses
7:20-8:00pm "War Frank" or 7x3 Presses

Tough Mudder Team--who's in?
Why I cook
Maintaining low body fat
Cracking and popping and clicking--oh my!
Children are hungrier for snacks and can't identify fruits, veggies
Food and health: it doesn't have to be so complicated
Fish in a flash!

HAPPY (BELATED) BIRTHDAY TO REED!

Michael N.'s handstand is so good he can do it in ski boots:

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 8 (5 slots left)
#21 Mon/Wed @ 8pm, starts March 29
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#107 Mon/Fri @ 6am, starts March 8 (just 2 slots left)
#108 Mon/Wed @ 8pm, starts March 8 only 1 slot left!
#109 Tue/Thur @ 9pm, starts March 16 (only 1 slot left!)
#110 Tue/Thur @ 8pm, starts March 23
#111 Mon/Thur @ 6am, starts March 29
#112 Mon/Wed @ 8pm, starts March 29 (4 slots left)

Wednesday 100303

Post loads to comments.

Women's strength symposium this Sunday, March 8th
Battling the coffee demon
What is paleo? / Apples, paleo shakes, and utilitarianism
Trainer tells all
Summer vs. winter mode: explaining AMPK
Making cultured butter at home

Avery serves as Kelly Starrett's demo girl at our recent Mobility & Recovery Cert:

And here KStarr tests Gillian's quad/hip-flexor mobility before teaching the group some hip mobility drills:

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 8
#21 Mon/Wed @ 8pm, starts March 29
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#106 starts TONIGHT (SOLD OUT!)
#107 Mon/Fri @ 6am, starts March 8 (just 2 slots left)
#108 Mon/Wed @ 8pm, starts March 8 (only 1 slot left SOLD OUT!)
#109 Tue/Thur @ 9pm, starts March 16 (only 1 slot left!)
#110 Tue/Thur @ 8pm, starts March 23

Tuesday 100302

Compare to 040618.

REMINDER: Today there will be no 5:30pm WOD class as today's workout is a running-only WOD.

Burn your boats
Leaf lard and other notes
How to keep your uncooked greens from taking over your fridge
Deadlift grips
One hundred years of American food
The paleo diet and menstruation

HAPPY BIRTHDAY, MICHAEL D.!

Brian H. of NYC Endurance and CrossFit NYC at the Run for Haiti 2 weeks ago:. (Hey members, got a picture of yourself competing in any sort of athletic endeavor? Please send it to me at allisonATcrossfitnycDOTcom so I can post it on the blog!)

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 8
#21 Mon/Wed @ 8pm, starts March 29
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#106 starts TUESDAY (SOLD OUT!)
#107 Mon/Fri @ 6am, starts March 8 (3 slots left just 2 slots left)
#108 Mon/Wed @ 8pm, starts March 8 (just 2 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (only 1 slot left!)
#110 Tue/Thur @ 8pm, starts March 23

Monday 100301

Post time to comments.

Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.

Shoulder mobility and overhead squats
Iron
The "cherry pick" WOD
Head case
Omega-3s--are you taking them?
Setting personal records

However, today, Sunday, February 28th, we will have a WOD class from 8-8:50am and another one from 5-6pm.

. . . . . .

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am & 7pm (new time!), Saturdays & Sundays @ 10am. Click here for the schedule. (Please note that there are no beginners' classes this weekend.)

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 8
#21 Mon/Wed @ 8pm, starts March 29
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#106 Tue/Thur @ 8pm, starts March 2 (only 1 slot left! SOLD OUT!)
#107 Mon/Fri @ 6am, starts March 8 (3 slots left)
#108 Mon/Wed @ 8pm, starts March 8 (3 slots left 2 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (only 1 slot left!)
#110 Tue/Thur @ 8pm, starts March 23

Sunday 100228

Post weight(s), band size(s), rounds, and thoughts to comments.

Additional Black Box rules for this WOD:

You must choose a weight that allows you to do at least the first set of power cleans unbroken, with no resting at the top or bottom. If you break during the first set of power cleans, you must stop and reduce the weight on the bar; and you must increase the duration of the WOD by two extra minutes. You may break on the power cleans from second round on.

You must do at least the first set of pull-ups unbroken. Chin over the bar! If you break during the first set of pull-ups, you must stop and switch to a band (or to a thicker band); and you must increase the duration of the WOD by two extra minutes. You may break on the pull-ups from the second round on.

The WOD will be 10 minutes for those who do not break either exercise during the first round. It will be 12 minutes for those who break one of the two exercises during the first round, and it will be 14 minutes for those who break both of the exercises during the first round.

Hint: Pick your weight and/or band size wisely.

At yesterday's CrossFit Mobility and Recovery certification, all bowed down before Kelly Starrett! (Or perhaps they were working on their deadlift technique?)

Mommy, where do baby carrots come from?
Technological triage
Continuous brewing: tastier, easier and superior kombucha
Conversations with a vegetarian
Embracing minimalism

However, today, Saturday, February 27th, we will have a WOD class from 8-8:50am and another one from 5-6pm.

UPDATE! We'll also offer 8-8:50am and 5pm WOD classes tomorrow, Sunday, February 28th as well. The Black Box WOD we'll be offering is posted to comments below.

. . . . . .

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am & 7pm (new time!), Saturdays & Sundays @ 10am. Click here for the schedule. (Please note that there are no beginners' classes this weekend.)

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 8
#21 Mon/Wed @ 8pm, starts March 29
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#106 Tue/Thur @ 8pm, starts March 2 (just 1 slot left!)
#107 Mon/Fri @ 6am, starts March 8 (3 slots left)
#108 Mon/Wed @ 8pm, starts March 8 (3 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (just 2 slots left!)
#110 Tue/Thur @ 8pm, starts March 23

Saturday 100227

Compare to 091031.

Sirloin dijon and brussels sprouts
Putting the cart before the horse--steroids Q&A
I'd like a word with you
Stress management tools

HAPPY BIRTHDAY, MARTIN!

Ric and Steve S. at last Friday's "Rest Day WasteFest":

. . . . . .

The Black Box will be closed for regularly scheduled classes this weekend (Feb. 27th & 28th), including free beginners' classes.

However, tomorrow, Saturday, February 27th, we will have a WOD class from 8-8:50am and another one from 5-6pm. If you plan on attending, please post to comments. For info in regards to Sunday the 28th, please check back on the blog for details. Thanks.

. . . . . .

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am & 7pm (new time!), Saturdays & Sundays @ 10am. Click here for the schedule. (Please note that there are no beginners' classes this weekend.)

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 8
#21 Mon/Wed @ 8pm, starts March 29
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#106 Tue/Thur @ 8pm, starts March 2 (just 1 slot left!)
#107 Mon/Fri @ 6am, starts March 8 (4 slots left 3 slots left)
#108 Mon/Wed @ 8pm, starts March 8 (3 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (just 2 slots left!)
#110 Tue/Thur @ 8pm, starts March 23

Friday 100226

Compare to 080615.

All she does is sing--a solo concert this Sunday with our very own Leslie Becker

Say no to LSD
Getting into weightlifting--part 1, part 2
Eat your lawn
Great-grandfather, cancer survivor, and powerlifter
Compulsories and competencies
Paleo kitchen: taste the rainbow

This is what strong looks like (from left: Ashleigh, Grace, and Annie, with Ari making a face behind them):