THANKSGIVING WEEKEND SCHEDULING!

• Tonight there will be no 8:30pm class.


• Thursday, Thanksgiving Day, we will consider opening if there's enough interest. If you want to work out on Turkey Day, please post to comments when you'd want to come in and monitor the blog to stay apprised of the situation.


• Friday we'll have WOD classes at 11am, noon, and 1pm.


• Saturday and Sunday are regular schedule (10am beginners; 11am, noon, and 1pm WOD classes).

FOOD DRIVE at CFNYC: We're asking all of our members to bring in at least one non-perishable food item. 1 out of 6 families in the U.S. cannot afford a Thanksgiving dinner, and we at the Black Box would like to do our part to help. Thanks, everyone!

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#16 Mon/Wed @ 8pm, starts December 7
In Manhattan
#90 is SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (4 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (3 slots left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22

Wednesday 091125

400 meter Walking lunge

Post time and number of steps to comments.

Compare to 071216.

Diet as dogma
For 'mega marathoners,' race is on--to run more races
Runner's World covers our very own Keith Z.!
Women's ski jumpers grounded
Heart disease found in ancient mummies
Fittest man in the world is pro-crossfit.com's programming
What does it mean to love?
Video coverage of this past weekend's Black Box Summit
Moobs gone wild!

Court has everyone practicing their relevés. (Kidding.)

The CrossFit Movement and Mobility Certification with Kelly Starrett is SOLD OUT!

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#16 Mon/Wed @ 8pm, starts December 7
In Manhattan
#90 is SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (4 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (3 slots left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22

Tuesday 091124

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to 090921.

Become a fan of CrossFit NYC on Facebook
Meditation "cuts risk of heart attack by half" / Meditation gear
The Tiger Woods effect
Tips for KB pressing power / Using your neural reflexes to help your weightlifting
29 things to do with a barbell in a corner
Splenda reduces gut bacteria in rats
They grow no food, raise no livestock, and live without rules or calendars. They are living a hunter-gatherer existence that is little changed from 10,000 years ago. What do they know that we've forgotten?

Annie deadlifts 200 pounds!

Today is a Rest Day for mainsite programming but we're always open for business at the Black Box. See below for today's options.

We're proud to be hosting Kelly Starrett for the CrossFit Movement and Mobility Certification on February 27, 2010 . Click here to register!

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#16 Mon/Wed @ 8pm, starts December 7
In Manhattan
#90 is SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (4 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (3 slots left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22

FOOD DRIVE at CFNYC: We're asking all of our members to bring in at least one non-perishable food item between now and this coming Wednesday. 1 out of 6 families in the U.S. cannot afford a Thanksgiving dinner, and we at the Black Box would like to do our part to help. Thanks, everyone!

Monday 091123

BLACK BOX WOD:

In 20 minutes, complete as many rounds as possible of the following:
wallball, 25 reps (20#/men, 14#/women)
back extensions, 15 reps
double-unders, 25 reps

Post rounds to comments.

TODAY'S SCHEDULE:
7, 8am; 12:30pm: Instructor's Choice
5:30pm: No WOD (Rest Day)
6pm: 7x1 deadlifts
6:30pm: Black Box WOD
7pm: HSPUs, runs, weighted pull-ups
7:30pm: burpees & back squats
8:30pm: Black Box WOD (skillwork: handstands)

Dan John on the history of dieting, and some take-home lessons
Acid reflux might be immune condition, rat study finds
Going overhead
No such thing as "cardio"
The physics of o-lifting
How food preferences vary by ideology
DChap on the rewards of being consistent
How to clarify butter (and why you should)
The athleticism inherent in explosive movement

HAPPY BIRTHDAY, CARLOS!

Dan B. prays to the duct tape gods:

We're proud to be hosting Kelly Starrett for the CrossFit Movement and Mobility Certification on February 27, 2010 . Click here to register!

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#16 Mon/Wed @ 8pm, starts December 7
In Manhattan
#90 is SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (4 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (3 slots left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22

Sunday 091122

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

Post rounds completed to comments.

FOOD DRIVE at CFNYC: We're asking all of our members to bring in at least one non-perishable food item between now and this coming Wednesday. 1 out of 6 families in the U.S. cannot afford a Thanksgiving dinner, and we at the Black Box would like to do our part to help. Thanks, everyone!

Mother Earth and polyphenols
Community and camaraderie as the foundations of 21st-century business (and of CrossFit)
Turkey and...anchovies?!
Given up bread? Think again (recipe)
Chips are back on the menu! (and paleo) -- recipes
The science of success
The problem with dieting

Everybody's swinging:

We're proud to be hosting Kelly Starrett for the CrossFit Movement and Mobility Certification on February 27, 2010 . Click here to register!

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#16 Mon/Wed @ 8pm, starts December 7
In Manhattan
#90 is SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (4 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (3 slots left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22

Saturday 091121

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

Post time and weight used for pull-ups to comments.

Barring your nervousness about "Fran," why exercise makes you less anxious
101 head starts on cooking for Thanksgiving
The turkey that went to India (a.k.a.: what to do with the leftovers)
After the bird, everything else is secondary
Sugar addiction

The sub-14-minute-"Angie" club the other night. From left to right: Lenny, Ari, Justin K.:

The numbers:

We're proud to be hosting Kelly Starrett for the CrossFit Movement and Mobility Certification on February 27, 2010 . Click here to register!

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#16 Mon/Wed @ 8pm, starts December 7
In Manhattan
#90 is SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (4 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (3 slots left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22

Friday 091120

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

Post loads to comments.

Compare to 091024.

Jon Gilson: "Evolution"
Avoiding factory farm foods: An eater's guide
On not making progress (and what to do about it)
Don't be another stat!
Home-cured olives, Moroccan-style
Robb Wolf Podcast, Episode 2 (and follow along with the show notes)
Agriculture as the "worst mistake in the history of the human race"?
What's the recipe? Our hunger for cookbooks
"Where should I eat?" flowchart--fast food edition

Graham (front) and Dan B. work their pull-ups:

Rest Day at CFNYC is always a chance to make up one of the last three days' worth of WODs (in this case, "Angie," "Fran," and "Elizabeth") or do the Black Box WOD. See below for details.

Sorry for the delay in announcing, but we're proud to be hosting Kelly Starrett for the CrossFit Movement and Mobility Certification on February 27, 2010 . Click here to register!

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#16 Mon/Wed @ 8pm, starts December 7
In Manhattan
#90 is SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (4 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (3 slots left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22

Thursday 091119

BLACK BOX WOD:

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

TODAY'S SCHEDULE:
7, 8am; 12:30pm: Instructor's Choice
5:30pm: No WOD class (Rest Day)
6pm: "Angie"
6:30pm: Black Box WOD
7pm: "Fran"
7:30pm: "Elizabeth"
8:30pm: Black Box WOD

You're an athlete
The sleep of the righteous, part 1; part 2
Steroids and muscle growth
E. coli outbreak traced to company that halted testing of ground beef
The secret garden
CrossFit: The new truth serum
4 new (paleo-friendly) sides for Thanksgiving

Jai and Christine hit the assistance-band pull-ups:

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#16 Mon/Wed @ 8pm, starts December 7
In Manhattan
#90 is SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (4 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (3 slots left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22

Wednesday 091118

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 091012.

Pears: Fall's other fruit
Change your posture, change your mindset
Is this too hard?
Physical culture from around the world (includes video clips)
He's silently judging your squat
Finding balance--or not!
So...you think you want a muscle-up?

HAPPY BIRTHDAY, MICHAEL E.!

Kirk takes the CFE-NYC message of "train less, go faster" into the mountains of the Himalayas:

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#16 Mon/Wed @ 8pm, starts December 7
In Manhattan
#90 is SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (4 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (3 slots left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22

Tuesday 091117

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 091011.

Train the mind to run right through winter
5 most insane examples of soccer hooliganism (via)
Your trunk is your internet connection
Useful advice for military folks on how to eat right
Commitment follows competence
Omega-3 eggs

FREE BEGINNERS' CLASSES every week at the following times: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#15 Mon/Wed @ 8pm, starts November 16 (5 slots left)
NEW! #16 Mon/Wed @ 8pm, starts December 7
In Manhattan
#89 & #90 are SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (4 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (5 slots left 3 slots left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22

Monday 091116

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 090926.

Butter vs. margarine showdown
Gluten lurks
Orange juice useless against common cold
Domino's scientists tests limits of what humans will consume
Astounding push-up feat (video)
Cortisol management for crossfitters
VampireFit?

HAPPY BIRTHDAY, PAUL B.!

Courtesy of CFE-NYC on Flickr, here's Black Box member Adam L. (far right) running during the NYC Marathon back on November 1st: