Todd Young
Hildur Haraldsdottir
Zach Austin
Marc Rutchik
Tyler Coppinger
Chaka Smith
Arun Mikkilineni
Agron Selimaj
Amanda Palermo
Daniel Vazquez
Chadron Edwards
Jared Williams
Adam Rashid
Barbara Babcock
Sarah Lee
Milagros Cima
William Prince
Kelly Murray
Michael Song
Eoin Kiely
James Keller
James Kingsley
Joann Moolsintong
Daniel Lia
Natasha Viscome
PETER CHAVKIN
David Young
Joshua Rog
Todd Smith
Chris Loudon

Total Athletes: 380

Why we’re excited:

* * * * *
EXCITING NEWS! Paul Jaminet, co-author of The Perfect Health Diet, will be doing a brief Q&A with CFNYC members talk while he’s in town for business this Thursday from 5-6pm at the new space at 44 W. 28th St., 2nd floor. Paul writes: “I think since time is so limited it would be best to prioritize Q&A. I’ll bring printouts of our food plate and if people want me to talk, I can talk about that, why the food plate was constructed the way it is, why different things are healthy. For example, what factors determine meat quality, why beef is better than pork, if people are interested in that; or which plant foods are better.” This is a great opportunity for anyone who missed Paul’s earlier talk for us this past fall. This talk is free to all members of CrossFit NYC, including Elements students.

Wednesday 120222

A: Push press = Cluster @ 5RM (4×2 w/10sec) x 5

B: For time, 21-15-9 reps of:
Pullups
Burpees

NOTES: This morning’s NYC Endurance running class meets at 25 W. 26th St. at 6:30am. Tonight’s Mobility Class with Coach Court meets at 44 W. 28th St., 2nd floor at 7:30pm.

Knee sleeves: What and why
Organic brown rice: Hidden arsenic source
20 things you didn’t know about…alcohol
Calcium controversy explained – Vitamin K2 keeps calcium in your bones and out of your arteries
Time to stop talking about ‘low-fat’
Veganism as an auto-immune disorder

* * * * *
Here’s what’s on tap for Thursday’s WOD classes:

“Fight Gone Bad!“

Three rounds of:
Wall-ball, 20#/14# ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75#/55# (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75#/55# (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 110917.

Graham Stafford
Robert Bosslet
Sarah Morrone
Arni Olafur Jonsson
Larry Erwin
Philip Jonat
Franklin Lockwood
John Grunyk
Ari Kárason
Wendy Greene
Swany Velazquez
Chris Bayly
Steve Lynch

Total athletes: 351

You won’t need to videotape your Open WODs if you’re doing them with us, but this is still a fun video to watch to get excited for the 2012 CrossFit Games Open!

Remember, there’s still time to join our team. Questions? Post them to the comments below.

Tuesday 120221

A: Hang clean – 75% x 2 x 4

B: “Diane”

21-15-9 reps of:
225#/155-185# Deadlift
Handstand push-ups

Compare to 110403.

NOTE: Tonight’s NYC Endurance running class meets at the south end of the mall of Central Park at 6:30pm.

Body clock ‘alters’ immune system
“Improper alignment is a certainty, not a possibility”
Baking without flour brings sweet results
The adductors (and why they are hindering you!)
(Don’t be a) chalk whore! / Stand tall, young man

Writes Gordon, pictured below: “Who needs kettlebells when you have prosciutto….funny pic from in the kitchen post paleo challenge. Lost 9lbs and 2% body fat.” Congrats, Gordon!!

* * * * *
Here’s what’s on tap for Wednesday’s WOD classes:

A: Push press = Cluster @ 5RM (4×2 w/10sec) x 5

B: For time, 21-15-9 reps of:
Pullups
Burpees

For some of you, this is like being in elementary school (Post-Elements) and hearing that the SATs are coming up. You’ve heard of college (the Games) but you know with certainty that you are not going this year. So who cares? We care and you should too.

All of you should participate, whether you can do the WODs RX’d or not. This is your chance to get an accurate assessment of exactly where you are and to get benchmark for gauging your progress going forward. We will be offering two or more scaled versions of each WOD.

Starting this Wednesday, February 22nd, the final WOD class of the day from Wednesday through Sunday plus all day on Saturday at both locations will be the Open WOD. We will be suspending the Hero WODs on Saturdays for the duration of the Open, and hope to use the 12:00 PM to 2:00 PM time slot to accurately record the results of our most advanced athletes (including the “Home Schooled” Open Gym crowd).

We would like everyone to make an effort to show up on Saturdays to do the Open WOD. We will be offering scaled versions of the WODs at 28th Street and RX’d versions at 26th Street. We would also appreciate the help of our CrossFit Level 1 mentors. Precise details will follow as we learn the details of the WOD of the week. We will also be modifying our programming on the fly to help prep people for the Open WODs.

Once again, a reminder: We are currently the affiliate with most athletes in the world registered for the Open. If by this coming Sunday night, February 26th, we are still number one, we will win tickets to both the Regionals and the CrossFit Games for every single registered athlete. Please help maximize our chances of winning by registering for the Open. Every one of our registered athletes will get a free t-shirt (not available for sale) from CrossFit NYC thanking them for their participation and commemorating CFNYC’s participation in the 2012 CrossFit Games Open.

Attention to all members of the Black Box

Been thinking about signing up for the CrossFit Games Open but you:
a) Haven’t been able to find the time?
b) Don’t think you’re ready?
c) Don’t know what you’re motivation is?

Well fret no more! For every athlete that signs up and registers to Team CFNYC from today until the Open Signup Contest deadline at 5pm on Feb. 26th, Coach Court will perform (1) kettlebell snatch (24kg, for as long as it takes), so the more sign-ups, the more snatches performed. He’s previously done 100 snatches in sub-10 minutes, so the amount of work is all up to you. We’re at the final push, so let’s not rest easy yet; ALMOST THERE!

Big thanks to yesterday’s sign-ups:

Brendan Gray
Martin Rawls-Meehan
Judy Stobbe
Jehan Bhagwagar

Total Athletes: 338

Monday 120220

Hang snatch – 75% x 2 x 4
Jerk 84% x 2 x 4

NOTES: Tonight’s Mobility Class with Coach Court meets at 44 W. 28th St., 2nd floor at 7:30pm. Tonight’s NYC Endurance running class meets at 6:30pm at 25 W. 26th St., 3rd floor.

How to be coachable: Advice from top coaches
You know what? Some dreams come true.
It’s all muscle
Mind vs. body
CFNYC featured with Coach Will in NEXT Magazine
CFNYC & Coaches Sara & Will get a shout-out from Brazil!

* * * * *
Here’s what’s on tap for Tuesday’s WOD classes:

A: Hang clean – 75% x 2 x 4

B: “Diane”

21-15-9 reps of:
225#/155-185# Deadlift
Handstand push-ups

Brendan McNamara
Raymond Lopez
Ryan Harrity
Steve O’Brien

Total Athletes: 334

Sunday 120219

Clean & Jerk – work up to a heavy single

Mike, killing it on the final rep of Friday’s WOD:

* * * * *
Here’s what’s on tap for Monday’s WOD:

Hang snatch – 75% x 2 x 4
Jerk 84% x 2 x 4

Katherine tuminelly
Tony Ng
Karim Tarmohamed
Marisa Mariano
Jason Lapadula
Timothy Rich
John Paul LaFrance
Patrick Irving
Thomas Brewster
Doug Salerno
Adrian Diaz
Meagan Eastman
John Amatea
Matthew Bystock
Sam Lee
cristina zaharia
Tracy Rubin

Total athletes: 330

* * * * *

Saturday 120218

A: Back squat – 85% x 4 x 5

B: For time, 21-18-15-12-9 rep rounds of:
115/75# Power snatch
Wallball shots, 20/14# ball
Knees to elbows

NOTE: Today’s NYC Endurance running class happens at 9am. Check the comments below for where to meet up…

High Noon Hero WOD:

“Rahoi”

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the elite Hostage Rescue Team, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Bo knows Argentinian glaciers:

Got a great scenic shot? Send it in: allison AT crossfitnyc DOT com.

* * * * *
Here’s what’s on tap for Sunday’s WOD classes:

Clean & Jerk – work up to a heavy single

Kameron Mengel
Oleg itkin
David Slifer
Sei-Wook Kim
Sean Orr
Stefanie Novak
Ryan Flynn
thomas rizzo
Danel Rosen
Soledad Quan
JUstin Choi
Ron Charlot
Artyom Kolodeznoy
Brandon Lemesh
Nick De Veaux
Jonathan Hefter
christopher farwell
Matt Turkel
Steven Slovacek
Chris Finkenor
Emily Gallop
Ian OSullivan
Viren Chandrasoma
Dorothy Kyriannis
Nick Smith

Total athletes: 313. We’re in the lead, help us stay there as other teams grow!

Friday 120217

A: Turkish get-ups

B: Every minute, on the minute, for 20 minutes, perform:
3 Power Cleans
6 Kettlebell Swings (32/24kg)

From Wall Street to WODs: Tim Carroll (written by CFNYCer Heidi Jones!)
Zatsiorsky, scaling and power
Keep your head in the game: Dealing with the mind f*ck of injury/illness
We all suck
Sweet tooth or sweet talk? The truth about the truth about sugar

High Noon Hero WOD Follow-up:

Thanks for coming out for “Ryan” last Saturday. This was a strange one, but we hope that being on the rings pushed you out of your comfort zone, taught you something, and above all, was fun! If you guys have some WOD requests, send them to us at heroesATcrossfitnycDOTcom. We appreciate the feedback. See you this Saturday!
-HNHW Crew

Please forgive the blurriness of Michael W.’s cameraphone camera and next Saturday, please let someone else take the group photos!

A: Back squat – 85% x 4 x 5

B: For time, 21-18-15-12-9 rep rounds of:
115/75# Power snatch
Wallball shots, 20/14# ball
Knees to elbows

HNHW Update:

HNHW will be going on a break in order to devote time to the CrossFit Open. We expect Hero WODers to kick serious a$$. For this last weekend, we will be running the Hero WOD like an Open WOD. Each class will run 2 heats and you will be partnered with someone.

Partners will count and judge reps for each other. So Good Luck to everybody participating, if you have done a Hero WOD, you better be registered to compete in the Open on Team CrossFit NYC. Vested “Murph” is the punishment for not participating!

So that said…. this weekend is “Rahoi.”

“Rahoi”

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the elite Hostage Rescue Team, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Rahoi had seen multiple deployments to Iraq as part of HRT and the majority of his work is still classified. His death in training should remind us that hard training makes for easy missions.

–HNHW Crew

Thank you to our latest members of Team CrossFit NYC for the 2012 CrossFit Games Open! Sign up now! (If you need motivation as to how and/or why to sign up, READ THIS!)

Brett Goldslager
Matthew Wesley
Breta Kennedy
Isaac Bauer
Annie Banfich
Joe Miller
Jonathan Kovis
Ryan Schafer
mark menard
Stephanie Brooks
Wayne Mareci
Georg Dauterman
Joe McCann
Bailey Robinson
Joshua Haney
Hannah Rosenthal

Total athletes: 288. We’re in the lead, help us stay there as other teams grow!

Thursday 120216

A: Snatch deadlift – 110% (of snatch) x 4 x 5

B: 4 rounds for time of the following:
20 Overhead Lunges with a 45#/25# Plate
20 Push presses at 95#/65#

NOTE: Tonight’s NYC Endurance running class meets at 6:30pm at 25 W. 26th St.

No more excuses: Coach Will holds your hand on how to sign up for Team CrossFit NYC
Northeast Region CrossFit Games scouting report (co-written by CFNYC members Heidi Jones & Kyle J. Smith!!)
New study puts final nail in the “saturated fat causes heart disease” coffin
Lamb boom has sheep farmers flocking together
Why you may need to exercise less
You’re only as good as your recovery
War-zone Marines eating like cavemen

Our latest Elements grads, both photos courtesy of Coach Sully!

TEAM LINSANITY!

TEAM MAYHEM!

* * * * *
Here’s what’s on tap for Friday’s WOD classes:

A: Turkish get-ups

B: Every minute, on the minute, for 20 minutes, perform:
3 Power Cleans
6 Kettlebell Swings (32/24kg)

Charlotte Goins
Heather Forester
Brad Hinkelman
Andrew Zmich
Kristin Glaudel
John Matthews
Kent Bailey
Erik Laney
Travis Paquet
Matt Dunne

Total athletes: 272

* * * * *

Wednesday 120215

A: Push press – 87% x 4 x 2, 87% x 3 x 3

B: 3 Rounds for time:
10 Overhead squats @ 135#/95#
50 Double-Unders

NOTE: This morning’s NYC Endurance running class meets @ 6:30am at 25 W. 26th St.

* * * * *
Here’s our first of (hopefully) several write-ups by members who took part in our 3rd Annual 30-Day Paleo Challenge. If you’d like to tell your story (with or without pictures, though preferably with), drop me a line at Allison AT crossfitnyc DOT com. Thanks!

My 30 Day Paleo Challenge Experience by Andrew L.:

Day 1: 214lbs
Day 30: 200 lbs

I’ve been crossfittng for 3 months, and I’ve completed 17 WOD’s during the paleo challenge.

First, I would have never been able to do this challenge without the support of my wife. My wife actually started the Atkins diet at the start of the month, which made it a very opportune time to start the Paleo challenge since our diets are very compatible. Even when she was on Atkins, she ate the same food as I did 98% of the time.

In the first week, the withdrawal from the carbs and grain made us both very cranky and short with each other. Eating a lot more fruit helped ease the transition off of the carbs, and by week two things were back to normal. What surprised me the most about the diet was just how quickly I progressed with the weight loss. Even my wife who does not work out, lost a lot of weight, and the entire time we never counted a single calorie, weighed anything and neither of us had to go hungry at any point. My favorite aspect about the diet is that it is self-regulating, I eat as much as I want, when I want and I don’t have to budget a thing: no math! no measuring! no setting timers to eat! Although this sounds easy, figuring out Paleo meals is probably the most difficult aspect of the challenge. The daily articles on the blog were a big help, and not just the recipes but also the science articles. FitID.com is also an amazing resource which I used it to get ideas on what to eat, and what I can snack on. I also used it to stay accountable by posting pictures of all of my meals to it. The diet has not affected my recovery time or my energy levels, I feel like every calorie I consume on Paleo is packed with good proteins and nutrients. It just makes me feel better. As far as I can see, there’s no reason to go back… well except to eat cake and fried chicken once in a while.

-Andrew

Andrew before, then Andrew after!

* * * * *
Put your dancin’ shoes on!
Instinctive sleeping and resting postures: an anthropological and zoological approach to treatment of low back and joint pain
The beverage wars move to coconuts
Secrets of ancient Chinese remedy revealed: Two-thousand-year-old herb regulates autoimmunity and inflammation
Could squirrel meat come back into vogue?

* * * * *
Here’s what’s on tap for Thursday’s WOD classes:

A: Snatch deadlift – 110% (of snatch) x 4 x 5

B: RFT
20 Overhead Lunges w 45#/25# Plate each side
20 Push presses at 95#/65#

LATEST CrossFit Games Open Team CFNYC Update!
We’re still in the lead and are currently 262 people strong, and our most recent sign-ups are the following wonderful folks:
Michael Sullivan, Jenn Tang, Benjamin Weisenthal, Ari Meisel, Arun Ahuja, Ben Robbins, Brad Toborowsky, eric foster, Stephanie Killian, Christian Leue, Lisa Walsh, Stacy Johnson, Asya Tseytlin, Chris Strauss, Sanjay Amin, Eric Colton, Matt Muller, Kyle Seever, Jeff Kane, Benjamin Martish, Alec Hansen, Lukman Ramsey, Tayloe Dameron, Aaron Frank, Ian Gilbertson, Ross McNab, victoria tjoelker,Jeff Clinton, Jonathan Levin, Shannon Fish, Matthew Cooke, Joe Walker, and Joshua Grosbard.

Remember, our goal is 500 people–help us get there by signing up now for Team CFNYC!

Tuesday 120214

Jerk – 82% x 2 x 4
Back squat – 88% x 3 x

NOTE: Tonight’s NYC Endurance running class meets at 6:30pm at the south end of the mall at Central Park.

How to take accurate body measurements (PDF file)
Once again, first to the 86th floor
Potato vines, meat glue, poultry paste, and banana ice cream
How will you measure your life?
How to compensate for civilized life and become un-chair-shaped

From member Greg W.: “This past Wednesday I ran up the Empire State Building to raise money for the Multiple Myeloma Research Foundation. 86 Stories / 1576 stairs. 17:37 was my time. It was an amazing experience….By the way, I will run those stairs vs. doing “FRAN” any day of the week. The Empire State Building is a walk in the park compared to some of the madness we get up to at the box. LOL.”

And on this Valentine’s Day…a big, romantic congratulations to Coach Eric for tying the knot with his girlfriend (and recent CFNYCer) Kim! Here they were on their honeymoon last week, soaking up the sun in Aruba:

* * * * *
Here’s what’s on tap for Wednesday’s WOD classes:

A: Push press – 87% x 4 x 2, 87% x 3 x 3

B: 3 Rounds for time:
10 Overhead squats @ 135#/95#
50 Double-Unders

1) We will be creating a special t-shirt for everyone who registers for the Open and does at least one WOD. These shirts will only be given from us to you. They will not be for sale. They will be a thank you for supporting our team.

2) If you are currently an inactive CrossFit NYC alumni, we will waive the drop-in fee during for the Open WODs, provided you are registered on the CrossFit NYC team. So, sign up for our team, come back and get you ass kicked a few more times. Don’t worry, we’ll work with you and get you through.

3) Unlike most contests, where the more people who enter, the worse the odds of winning, this contest is the opposite: The more of you who register, the more likely it is that all our members will win, win tickets to the Regionals and win tickets to the Games. We have high hopes of sending a team to the Regionals again this year, and many of our members will want to be there to cheer them on. We will be spending significant resources to support our team, but nothing can compare to having their fellow members there at game time. Whether you can be there or not, your registration in the Open is likely to make it that most easier for your fellow members to be there.

4) Registering for the Open will give you a great way to monitor your progress. If you do WODs RX’d, you will be able to see your ranking relative to tens of thousands of other CrossFitters. Even if you don’t choose to report your scores, you will be able to estimate you relative rankings.

5) We will be judging these WODs accurately, which means you will be able to use them as benchmarks of your progress going forward. Even if you scale, you will have a precise record of where you are. Over the next year, we will be integrating the Open WODs into our programming, allowing you to see precisely how much you have improved.

–Court, Hari, and Josh

Monday 120213

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

NOTE: Tonight’s NYC Endurance running class meets at 6:30pm at 25 W. 26th St.

Say hello to our newest members of Team CFNYC for the 2012 CrossFit Games Open: Paul Seltmann, Michael Wilkerson, Chimi Tornow, Andrew Brinkman, Carmen Cardenas, David Stogsdill, Damian Torrisi, Joanna Welsh, Jeffrey Werner, Jared Blank, Michael Senft, Kamil Szczegot, Will Hutchinson, Greg Moss, Paul Pai, Ben Fund, John Durant, Maggie Durant, TJ O’Brien, Schuyler Kaye, Jason Maier, Diego Gomez, John Tysseland, Bo Babenko, Chris Martalus, Austin Frenkel, Amelia Kutschbach, Annie Yearwood, Peter Boerboom, Timothy Huth, John Clarke, Craig Tamamoto, Matt Amalfitano, Joe Rosen, Angelika Jarosz, John Wolff, Allison Bojarski, Sophie Blahd, blake kimball, Judy Truong, and Deverell Smith.

Trying out for the Games from Mike Doyle on Vimeo.

20-step story of a typical CrossFitter
Trans-fat blood levels plummet after FDA food-labeling regulation
A brief intro to muscle fiber types and motor unit recruitment
No more angling for the best seat; more meetings are stand-up jobs
Why women need fat

* * * * *
Here’s what’s on tap for Tuesday’s WOD classes:

Jerk – 82% x 2 x 4
Back squat – 88% x 3 x