The weight of the world

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UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#19 Mon/Wed @ 8pm, starts February 8
#20 Mon/Wed @ 8pm, starts March 1

In Manhattan (Upon completion, includes 2 free weeks of classes.)
#101 starts February 2 SOLD OUT!
#102 starts February 9 SOLD OUT!
#103 starts February 15 SOLD OUT!
#104 Mon/Fri @ 6am, starts February 15 (only 1 slot left!)
#105 Tue/Thur @ 9pm, starts February 23 (just 2 slots left!)
#106 Tue/Thur @ 8pm, starts March 2
#107 Mon/Fri @ 6am, starts March 8
#108 Mon/Wed @ 8pm, starts March 8
#109 Tue/Thur @ 9pm, starts March 16

Thursday 100128
Back Squat 1-1-1-1-1-1-1 reps
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BLACK BOX 30-DAY PALEO CHALLENGE, Day 28–LINKS
Ape diets: even scientists get it wrong
Buy and cook good meat on the cheap
Healthy dessert recipes
Creative ordering
Everybody is an emotional eater
Member Chris O’Hara sent me the following message and photo the other day. Stories like these are why all of the trainers at the Box do what we do. Thanks for your kind words, Chris!

“Recently went touring in the back country of Whistler, BC. Skinning up mountain after mountain to reach these remote couloirs was a brutal ordeal but I kept going back to my WOD’s and reminded myself how no matter how bad I feel during them the feeling of accomplishment once its over makes every ounce of pain and discomfort worth it. The views we took in and the descents we skied were my reward that day. In the end I PR’d in a way skiing the most challenging terrain of my life. Was it not for the mental and physical strength Crossfit has given me I would not have been able to see it through. I’ve had to get most of my work outs in at a gym across the street from my apartment lately due to time constraints but hope to be back to the Box soon.”

chrisoh_skiing.JPG
Finding familiarity in the strange
Legalize MMA in New York
Why is it so hard to do the right thing?
Do’s and don’ts of the solo spot on back squat
The effect of contrast water therapy on symptoms of delayed onset muscle soreness

  • http://allisonbojarski.tumblr.com Allison Bojarski

    From the CrossFit Brand X forums, some advice for how to approach today’s WOD:
    ————–
    Today, everyone is a Big Dawg. Everyone can do this workout as Rx’d. If you are unfamiliar with the lift or have an absolutely horrible air squat, go light and work on form.
    http://media.crossfit.com/cf-video/backsquat.mpg
    http://www.youtube.com/watch?v=1u9vCOvJMdk
    ———–
    Don’t forget, today’s a day for weightlifting shoes, or at the very least, Chuck Taylors or other similarly low-profile, solid-bottomed shoes.
    Why weightlifting shoes?:
    http://www.exrx.net/WeightTraining/WeightliftingShoes.html
    How do I learn more about brands, sizing/fit, cost, and where to purchase (online, as you can’t find them in sporting-goods stores or shoe stores)?:
    http://www.buyweightliftingshoes.com

  • Chris C

    Has there ever been any talk about using beyondthewhiteboard.com?
    While I’m here at CrossfitSydney the owner hooked me up with an account as he has his box registered (he essentially pays for all of his members to maintain accounts) but you can create an individual account as well.
    I have to admit it’s really intuitive to use and is a really efficient way to track your progress and see how you compare with others.

  • Hari

    We will be moving forward with testing our plan to eliminate the 6:00 PM – 7:00 PM WOD and the 7:00 PM – 8:00 PM WOD from Monday to Thursday, starting a week from Monday, February 8.
    Instead, we will create three “fast track” WOD Classes, 6:00 PM – 6:40 PM, 6:40 PM – 7:20 PM, and 7:20 PM – 8:00 PM, from Monday thru Thursday.
    The 5:30 PM, 6:30 PM, 7:30 PM, and 8:30 PM classes will remain unchanged.
    The purpose of this change is to allow people who want to get in and out a bit faster to do so. The forty-minute fast-track WOD’s wil be geared towards people who have a bit more experience. We also cannot say exactly how they will run. If the WOD is “Fran,” there will obviously be some time to do more than just the WOD. If the WOD is “Murph,” there will likely be some obverlap of the fast track WOD’s. If the WOD intensively uses a particular piece or pieces of equipment, there may be more of a first-come-first-served approach.
    In sum, the fast-track WOD’s are intended for people who are seeking less coaching on that particular Mon thru Thurs night and for people who prefer to manage their own warm up and cool down / cash out. If the idea works, we will stay with it, and if it does not, we will not. We start this experiment on Monday February 8.
    Next Week, there will be no evening class changes. However, next Tuesday, February 2, we will start a 6:00 AM Tuesday WOD class, and next Sunday February 7, we will start a 9:00 AM Sunday WOD class.

  • Justin Katz

    Did today WOD
    Back Squat
    1-1-1-1-1-1-1-
    145
    150
    160
    170
    180
    190
    185

  • Carlos

    Thank you for this new option! I love the hour-long class structure, but also I look forward to trying out the fast-track class, and if the idea sticks then making use of it sometimes when my schedule dictates.

  • Lisa

    More photos, Chris, please!! That looks like an amazing trip. Congrats on your ‘PR’ – I know how tough it is to point the skis down the steeps. It may feel like a 40-degree slope on the way up but looking down it becomes a 70-degree one ;)

  • Tim B

    I had tried beyondthewhiteboard in the past and i think I hadn’t liked it because you couldn’t drill down filter your own workouts
    ie: somewhere click “fran” and then see every time I have done fran and the results.
    if this has changed i would probably start using it again and stop writing my own

  • Emily

    Chris–I agree with Lisa! Being a self proclaimed “ski bum” and growing up in a ski town, I really love hearing about other’s ski ventures. It sounds like an amazing trip and I’m happy to know that I’m not the only one that knows the true healing powers of the mountains. :) Congratulations, friend, on such an amazing accomplishment!

  • Scott R

    Todays WOD
    195-195-215-215-225-235-245. 215 was previous PR
    I tried out beyond the whiteboard for a couple of weeks and ended up canceling my subscription. I think the biggest issue I had with it had to do with the inability to accurately log workouts where there was subbing.

  • Craig F

    As far as Beyondthewhiteboard, I have found that it is easy to see all the last times I did “Fran” etc, and also thought it was easy to change and tweak the posted workout to better represent my subs that day. Maybe there are some new features or I have spent a little more time getting to know it, but I would definitely suggest it, I use it to track every workout.

  • Jake

    On vacation and put up pull up bar in parents house…btw I believe crossfit is the best type of workouts to do on vacation since you can do them anywhere. Last time I was in Vegas the first thing before drinking was going to a CF affiliate, and last time I checked you can do a 150 burpees anywhere.
    Barbara
    2:03
    2:28
    2:11
    2:36
    3:22 – chest failure
    Total Time: 12:40 – new PR
    Beyondthewhiteboard.com thoughts
    I believe this is a very handy tool. Been using for about 6 months now and it is easy to track previous PR, regardless if you have done it RX or not. This has been the best tool for figuring out prior PR for barbell lifts or girl/hero workouts.
    I also use it to keep track of vacation WOD I have made myself to see if I continue to PR on those workouts as well
    I recommend it to any crossfitter

  • Jake

    Fastrack workouts
    LOVE THIS!!!

  • Ari Karason

    Today was good…
    225
    245 (pr by 5#)
    245
    245
    275! (PR by 35#)
    275 fail
    Tabata Ring Holds – hold 20sec in rings
    I got 8rounds
    -Iceland

  • Mike Mishik

    Didnt get a chance to post yesterday:
    OPT game prep wod:
    A1. OHS @ 42X1; 4-6 x 4 – 95-115-125-135#
    A2. L Pull Ups @ 2121; amrap x 4; 5 – 6 – 5 – 5
    B. DB Split Squat @ 3131; 6-9/leg x 3; rest 45 sec b/t legs 35 – 45 – 45 – 45#
    C. 100 GHD Sit ups for time 4:30

  • Neeraj

    135 – 145 – 155 – 165 – 175 – 185 – 195
    Still haven’t hit my max…

  • http://movingdragon.tumblr.com Kirk

    The article featuring Torch and Crossfit Brooklyn is linked on the Affiliates Page at the CF Mainsite.
    http://www.crossfit.com/cf-affiliates/
    Cool.

  • Brett_nyc

    315
    335
    355
    375 PR by 5lbs, been stuck for a long while so pretty happy.
    385 Fail
    380 Fail
    315×3

  • http://mrdegee.blogspot.com Brian D.

    Topped out at 352 in the morning and 365 in the evening today, felt incredibly weak today. PR still stands at 407. Backed off both sessions to do a ton of volume and reps at 308 and 315 respectively.

  • Rickke

    205-215-225-235-245-255(f)-250(PR)

  • Jonathan

    185
    195
    205
    215 PR
    205
    210/fail
    185
    195

  • Emily

    80
    90
    95
    105
    115 PR by 10#
    125 PR by 20#
    135 PR by 30# and i still have yet to hit my true max…
    20 pull-ups w/blue band today. puts me @ 30

  • http://www.negativecaloriediet.com negative calorie recipes

    Hey, found your site by accident doing a search on Google but I’ll definitely be coming back. As for your post… I agree with a lot of what you’re saying here but wouldn’t it be just as easy to move on? I mean why mess with your quality of life if you don’t have to?

  • Jai

    Warmed up with 65#x5, then 85×1. Started with 95, 105, 110f, 110f, 110, 110 (bad depth), 110 (bad depth). I have the weight, I just collapse if I get too low.

  • http://phattrainer.tumblr.com Lenny

    265×1
    275×1
    285×1
    300×1
    310×1 f
    310×1 f
    306×1 f
    Super weak. Don’t know why.