THE ROWING WORKSHOP with TIM BRODER is back! Saturday, April 17th, from 10am to 2pm at the Manhattan Box. $60 for members, $75 for non-members. Click here for details and to sign up!

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

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:

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

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:

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

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:

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

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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.)

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

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):

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

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:

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

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:

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

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:

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

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

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 (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

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

Paleo Man vs.Vegan, the showdown: