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Back Squat


Novice lifters will continue thier linear progressions adding 5-10lbs as appropriate.

Post loads to comments.
compare to 1.25.12 or 1.10.12

10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift, Bodyweight

Post time to comments.
compare to 5.6.10

Eli and Maggie send CFSBK a post card from Cape CrossFit in Cape Town, South Africa.  Quite a view with Table Mountain right outside!

Register for the 2012 CrossFit Games Season

Registration for the 2012 CrossFit Open Sectionals goes live today! If you're interested in competing go ahead and sign up below. Here  are some important dates for the 2012 Season:

Feb 1: Registration for the Open goes live. Register Here
Feb 25: Open Sectionals Event 1 at CrossFit Queens
March 3: Open Sectionals Event 1 at CrossFit South Brooklyn
March 10: Open Sectionals Event 1 at CrossFit Virtuosity
March 17: Open Sectionals Event 1 at CrossFit Metropolis
March 24: Open Sectionals Event 1 at CrossFit Long Island City
May 25-27: North East Regionals at Reebok Headquarters
July 13-15: The CrossFit Games at the Home Depot Center in Carson, Califorina

The Paleo Challenge Hits Its Halfway Point!

Today marks the halfway point for the 2012 Paleo Challenge.  Many of you have hit your stride and other are starting to think that 2 months is looking like a very long time!  As I mentioned in the Paleo Potluck at the gym, this is what I like to call the "Practice Period" of the challenge.  In the beginning, you're excited about the challenge on a rational level because you know this is going to help you look feel and perform better, while on an emotional level every bite of fresh veggies and clean protein feels like an affirmation of your commitment to your well being.  But as time goes on, your emotional side may start to "miss" your old comfort foods and your rational side may begin to rethink the nature of a challenge and start to create arguments against what you set out to do.  If this is you, worry not!  This is a natural phase many folks go through and your mind's attempt to return to the status quo.  Change is hard, and it takes work, patience and consistency to make any switch permanent.  Change requires you to think about things you normally wouldn't, it requires you to go out of your way more often than you'd like and it forces you to tell your in-the-moment emotional self that what you want NOW will affect how you feel later.  So how do we approach this "practice phase" of the Paleo Challenge? Here are three tips which may help you keep the momentum going and finish the Paleo Challenge with a strong sense of accomplishment and increased confidence for sustainable change.

1. Remember the Critical moves
We all started this challenge filling out questionnaires about why we wanted to participate and what our parameters were.  Many of you had long lists of goals you wanted to achieve within the next two months.  As time went on you might have either found out you tried to put too much on your plate or that all these new goals required even more research, more options and more reasons to become overwhelmed. Here are the three critical moves that Everyone can benefit.  Think of it as a simplified cheat sheet that covers the major points of the challenge.

  • Avoid Grains and Gluten (Is it a grain or contain gluten? Don't eat it.)
  • Avoid Refined Sugars and Overly Processed Foods. (Does this food have added sugars or tons of hard to pronounce words? Don't eat it)
  • Take Fish Oil Daily.  (take 2-4 grams/pills everyday, fight inflammation)You

2. Find the "Bright Spots" and pour more energy into them.
Us humans are very problem-focused creatures.  We want to analyze all the things that go wrong and try to fix them over and over again.  We obsess over our flaws and constantly think about how to correct the problems in our lives.  Well what about the "bright spots"? What about the things we do well and the practices we've cultivated that make doing good things easier?  Look back on what aspects of the challenge are working for you and why they have become second nature.  Maybe you found an easy breakfast that is tasty and you don't have to think about making.  Maybe there's a dish at your local lunch spot that you've fallen in love with and makes eating it every day enjoyable.  If you can understand the things that are working for you, you can magnify and replicate those behaviors in other parts of your life.  These are like "paleo hacks" that will help you create a sustainable lifestyle switch.

3. Remember you're in Training
To get something right, you need to practice it and put in the hours and time to really "own" that skill.  Think about practicing Double Unders.  You might get a few in the beginning but still struggle to link any together. Workouts with more than 20 per round seem daunting and you know that without dedicated training you won't get any better at them.  The same is true for the Challenge and adopting healthy eating habits.  You may need to trip up a few times and struggle with these changes before they can become second nature.  No one said it would be a smooth transition and things would be easy from day 1. Struggling with this stuff only means that you're human.  However with persistence and an athletes mindset you can overcome and make changes that will extend far beyond the challenge, which is what everyone Really wants out of this. Right?

What are the Bright Spots in your challenge so far? Why do you think they work?

Paleo Hacks
"Faileo": Paleo Cheat Recovery 101 CrossFit South Bay
CrossFit Cribs: Intergrated Fitness Gym Tour

References (1)

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  • Response
    Crossfit South Brooklyn - Workout of the Day - Back Squat

Reader Comments (69)

We're seriously sending athletes back to compete at Queens after that debacle this past weekend?!?

Couple questions I want to know before even planning on attending Queens:
1. Will there be more than 1 bathroom for over 120+ people?
2. Will there be ample warm up room, with weights, room to stretch, practice all exercises prior to working out?
3. Safety concerns while working out, Will there be enough space, I saw an event this past weekend that had 10 women working out with bars where there was approximately a foot to two feet between each competitor. Given, this even had everyone doing a jerk which doesn't require the athlete to move around much, I can't imagine any wod with more than 2 movements and a bar being done safely at this place with a high volume of people there?

Please let me know, I'd rather do the wod at South Brooklyn which I hope is still an option.

February 1, 2012 | Unregistered CommenterMike Mishik

170 for 7 reps (ripout)

170# deadlift (rx'd) 6:59

I don't think I have the size nor the strength to compete in the games so I am going to pass.

February 1, 2012 | Unregistered CommenterKeith W.

Mike: WORD.

Strength cycle:
BSQ 152.5x5x3, not bad at all.
Bench 100x5x2, with one accidentally 102.5 set in the middle there where I failed on the fourth rep. Whoops!
Clean 80x3x3, with several failed reps in there just for fun. :/
Chins 2,1,2. I'm surprised I had any unassisted ones in me at all; I usually don't after cleaning!

Paleo bright spot: cooking a big Sunday meal so I have some lunch to take to work (or sometimes I eat leftovers for breakfast). But honestly, I'm feeling really frustrated with the fact that my jeans still don't fit any better. Maybe I need to quit eating fruit. Sigh.

February 1, 2012 | Unregistered CommenterStella

Hey just wanted to throw in a bright spot, regarding lifting...

Samir's post about squatting a while back was pretty great. Similarly, I really love the snatch, for many of the same reasons. It makes me incredibly happy for hours and hours after I perform the whole movement. Like I am still happy right now from snatching last night, with no weight. I could type a book about the movement and what I love about it (and did just now, but erased it).

I did want to throw out some things I have learned about the snatch balance because I saw some folks struggling last night.


The snatch balance is not a squat.
It is not an overhead squat.
It is definitely not a low bar back squat.
(Yeah, I saw you trying to leaning over.)
Do not even freaking try to squat.
If I am ever in the gym,
and I care about you,
and I see you try to squat,
I kick will swipe your legs out,
then stand over you like a lion.
(Because I love you that much.)

There is no such thing as parallel.
Stop thinking about parallel,
seriously parallel is a stupid lie,
let it go,

Just sit. Deep, upright on your calves.
That's it, just sit down, fast.
You don't need balance,
you'll be fine down there.
Relax all the muscles in your legs.
Except your calves. You do need them.

Now, the sequence:
buck the bar in the air,
yes, like a bronco,
sit down on your calves,
contemplate the meaning of life,
do some math,
write a haiku,
catch the bar gently,
Stand knees out.


If you are trying to perfect squatting while pressing the bar over your head on purpose it is because you are a masochist: please be kinder to yourself.

February 1, 2012 | Unregistered CommenterBilly Keefe

Sorry for typos and newbie zealot-like talk. Late for work can't proof read.

February 1, 2012 | Unregistered CommenterBilly Keefe

Stella - you're just stronger, that's why.

Awesome morning being squatty and such with Kristen, we have the bumper transition system dowwwn, totally blew the WOD tho and should have had a white board. I thought I had skipped 6 so did 5 twice - still something was wrong but oh well.

Stayed and worked on pullups with the new thin band, every other day will be chins, goal is three without any assistance by June. Dammit.

February 1, 2012 | Unregistered CommenterJules

Re: events at Queens. I just wanted to let you all know that I've provided Brandy over at CFQ some feedback regarding last weekend's Hail to the Queen Competition. Everything that Mishik mentioned and a few other things were noted and I trust that they'll keep these things in mind in the future.

However, we consider CFQ friends of CFSBK and are not planning on writing them off because of one event. We agreed to partner with them and the other local affiliates listed above to run the sectionals. But as an FYI, we do have an understanding that depending on the WOD the host box might have to change in order to accomodate equipment/space demands.

February 1, 2012 | Unregistered Commenterlady fox

Hope everyone's challenge is going well. While not in the challenge, I have been working to get my diet back on track this year.

It's been more success than failure so far. I've gotten rid of 99% of the gluten and 90% of the dairy. Alcohol consumption is down, especially during the week.

Goals going forward: 1. Get in the gym more 2. Limit carbs on non training days 3. MOAR FOOD PLZ!

Excited for the meatshare pickup tonight.

February 1, 2012 | Registered CommenterJoe

Julie, isn't it amazing how working out destroys your ability to count? I threw in an extra rep on this morning's under-the-bar squat prep, simply because I could not count to TWO. To TWO, people. Then I failed to count to five during my first set of bench presses.

I are dumb today.

February 1, 2012 | Unregistered CommenterStella

hello fine people. week 2 of my new life!

backsquats today 220# for 6

then wod at 150# rx, 5:11

February 1, 2012 | Unregistered CommenterSameer

I am looking forward to competing at all the affiliates I can make it to this year. We did the same thing last year (with CFV and CFLIC) and it was a blast. It's different competing outside of your home element and the CF community in the 5 boroughs is pretty awesome.



WOD @185 (scaled up since the plates were right there)

February 1, 2012 | Unregistered CommenterFox

for sure I am in the "practice period." bright spots are the low hanging fruit, less alcohol and sleep. food is good. there are days where I fall a little short of my goals, more so on sleep, but in general it's so much better that I feel great about it. Reading has been the trick. Books are just like James Toney. "Lights Out!"

February 1, 2012 | Unregistered CommenterJR

I was the cause of Stella's failed BP set. I loaded her bar carelessly, I felt really bad about it and will never let that happen again. Im really glad she nailed her last set after my mistake.

Squat 225x5x3

Bench 150x5x3

Clean 150x3x3

Did today's wod 2:56 @ 142.5# (that's not a typo)

I had a great time at all of last years sectional wods at their host gyms. It was a great challenge and very rewarding and I hope to do it again. I also felt outclassed Kieth but did fine and got nothing but good will and encouragement from everyone. David C. who won all the events even came to me and said I inspired him when I wouldn't stop trying to put 165# overhead. I think I got 3 reps and he got nearly 50. Some people got 0. Just show up and give it all you got.

CFQ. They deserve a second chance. B generous. But watch your own back.

February 1, 2012 | Unregistered CommenterCarlos

@Billie, Nice lifting poem! I really love that lifting inspires poetry!!! I get the same feelings, more so about squats than snatches though. Anyway, BEAUTIFUL!

In other news: LARGEST PALEO TEMPTATION SO FAR HAPPENING RIGHT NOW IN MY OFFICE. A co-worker made home made bread and jam and it's just sitting in the kitchen all warm and smelling good. UGH! KILLING ME. But... I will prevail.

Also, I did Joy's 65 Burpees this morning. They were an absolutely miserable follow-up to Sameer's 100 and Traci's 10 the past few days. I am almost finished with this Burpees for Money rewards -- I only have Dan H's 35 left! (unless I'm missing someone)

Can't wait to go to the box tonight!!! YAY SQUATS AND DEADLIFTS!

February 1, 2012 | Unregistered CommenterLana

Dude, Carlos, don't sweat it! We've all done it, and I'm sure I'll do it to you at some point. Like I said, I couldn't even count to two this morning.

February 1, 2012 | Unregistered CommenterStella

Oh yeah! Bright spots are that, even though I am having CRAZY food cravings lately. My brain is functioning in a way I never even though was possible! I am happily off my ADD meds and am thinking so incredibly clearly that I almost can't even believe it. Sometimes, I feel like a super here with the amount of stuff I am able to get done every day. It's completely awesome!

February 1, 2012 | Unregistered CommenterLana

@Billy: Rita Dove, Shmita Dove. You're the champ.

February 1, 2012 | Unregistered CommenterSamir Chopra

In the initial write up and last month I was allowing myself an ounce of full fat dairy a day. Between cream in my coffee and a little cheese here and there, it was adding up to be a lot more than that. This month I feel the only way to go is to cut it out completely. I tried drinking coffee black, but honestly, I don't know how anyone can do that so I'm giving up coffee altogether.

My bright spots involve learning about new food. I have to go out of my way to find good paleo recipes but I don't consider it a burden, I consider it education. There are many good blogs around to choose from and the satisfaction I get from trying something new and liking it keeps me on track.

My other bright spot is simply cooking for my friends and using that meal to explain what paleo is and why I'm doing it. Most people are skeptical of the paleo diet but if I make something and share it, it's hard for people to argue against it (though my vegan friends are another story).

February 1, 2012 | Unregistered CommenterAlan

anyone have an opinion on the new rogue speed ropes (http://www.roguefitness.com/rogue-bearing-speed-rope.php) vs the other kind they have (http://www.roguefitness.com/ultra-speed-cable-jump-ropes.php) , specifically for someone who can maybe hit two DUs on a good day?

February 1, 2012 | Unregistered CommenterLuca

Last night's accessory work:

Clean Pulls: 205x3x3
These felt much more organized and comfortable than last time, but made my low back bark. I actually tried a couple light power cleans and they didn't hurt my forearm. I'm super tempted to attempt them for real soon.

Press: 147.5 x2x3
Epic fail. I did 5RM's at this weight in the fall. That said, this is an accessory lift this cycle as I'm concentrating on bench. Oh, and I did 5x5 bench the night before. I have to assume that is not helping. I'm going to lower the weight to get more volume.

T-Bar Row: 70 (plus bar) x 10x4
The great thing about my new schedule/program is I'm getting lots of extra pulling in.

February 1, 2012 | Registered CommenterRob Is

5 comments (some from yesterday) have been freed from Comment Purgatory.

Bright Spots

Prepackaged veggie sides and sauces:
I've been buying the pre-made Pico De Gallo, Salsa, and Guacamole from Fairway. It makes it really easy to make a meal quickly. For example I'll just cook a little ground beef, add in some PDG, maybe some broccoli too and I'm set. These are great for days I don't feel like cooking but want something that tastes good. I also got tomato and basil sauce premade from Union Market which I mixed with some ground beef, PDG and green onions two days ago.. It tasted like pizza!!! SO GOOD

No Cheat-Cheat meals:
Twice now I've been really craving some "junk food" and both times I ended up buying a bunch of berries or 2 Lara bars instead. In both cases I was able to quell my cravings and not feel shitty about it. So when I feel like I want something bad for me I'll just eat some paleo sweets without worrying about quantity and move on with my day. No food hangover, no weird guilt feelings.

Cooking too much + Tupperware:
If Ive got 2 lbs of chicken, Instead of cooking enough for one meal I'll just cook it all and save the rest for later meals. This makes it easier because I don't have to cook again and I don't waste food ever. I also bought some new glass tupperware which gives me greater incentive to store left overs.

Local Restaurant Standby Meals
I firmly believe that the average person probably eats the same 7-10 meals about 90% of the time. That being said, It's nice to have some staple meals that I can go into restaurants without having to think about what I'll order and get my favorite paleo friendly dish. Here are some favs:
Root Hill: 4 Egg Omlette with roasted tomatoes, bacon, onions and peppers
Bar Bruno: Lemon Thyme Chicken with Side Salad
Beirkraft: Paleo Special or the Turkey sandwich sans bread/cheese

Having a Physical Cook Book
I've been thumbing through the Everyday Paleo cook book regularly which gives me new ideas for meals and also helps me decide what kinds of spices to use on similar looking meals. I like the physical book better than the internet because you don't get lost looking at random things in a book so much. It lives on top my fridge and is viewed daily.

February 1, 2012 | Registered CommenterDavid Osorio

Guys! I wasn't writing a poem. I just think better in stanzas. Like prose is kind of too much of an endurance sport sometimes. Anyway, not to brag, I have written two poems about weightlifting (and gender, of course), here is the better of the two:

And One

(Perhaps explaining a poem kills it, but Brother and Mother are mythical characters that manifest themselves in this series as internal voices.)

February 1, 2012 | Unregistered CommenterBilly Keefe

Oh, and chins +27.5# 5,5,7

February 1, 2012 | Unregistered CommenterCarlos


I agree with this: "tried drinking coffee black, but honestly, I don't know how anyone can do that so I'm giving up coffee altogether."

Bright spots: Especially this ast week Ive been getting to bed earlier. That 1 extra hour makes a world of difference.

In terms of food, Ive been able to introduce some good stuff to friends and family.
I made Almond meal Pancakes to a brunch party a couple of weeks ago
and last night I made some Cauliflower fried rice for dinner.

February 1, 2012 | Unregistered Commentershawn$

Black coffee is fantastic. Clearly you're drinking the wrong type of coffee if you don't agree :hrmph:

Three bright spots:

1) Basically not drinking at all. Don't miss it. Well, okay, only a little.

2) I would agree with David about cheats -- my cheats have been "Why, yes, I WILL put a dollop of sour cream on my plate of meat and veggies because I AM A BADASS" instead of "HOW CAN I INJECT A BAGEL COVERED IN CHOCOLATE AND SUGAR INTO MY VEINS RIGHT NOW???".

3) The biggest bright spot for me of the paleo challenge doesn't even involve eating paleo at all. It involves not skipping the gym. I've been *damn* good about it, and it's quickly become cemented as routine.

February 1, 2012 | Unregistered CommenterJeffZ

Fish oil question:

Is there something to be gained from splitting my dose across the day? I slam my 2 tbsp every night, but have had the thought that I should spread them out. I'm okay with the taste and the fishy/minty burps now, to the point where I wouldn't mind taking half on an empty stomach when I wake up and half before bed.

February 1, 2012 | Unregistered CommenterJeffZ

Jeff - fish oil is best taken with food because the vitamins are fat soluble.
Ideally it should be taken in the AM, but if you want to split half with bkfast and half with dinner.

February 1, 2012 | Unregistered CommenterMargie

@carlos +27.5, strong like bull

February 1, 2012 | Unregistered CommenterJR

Today's warmer weather reminded me of how awesome the salad bar is! -- So many vegetables becoming part of my body ;)

February 1, 2012 | Unregistered CommenterLana

(sorry for the million posts but...) Random Question: What's everyone's opinion on creatine?? I've been taking it for a few days, just for fun... to try it out, but just can't shake the feeling that it is literally poison or something (something about it being a white chemically powder...)

Is it scary? Or is it good? or is it just a waste of my time in the morning?


February 1, 2012 | Unregistered CommenterLana

Didn't officially join the challenge. Not sure why not. That's not true. Anyway.

I've been following along. No grain until this weekend when there was birthday cake for my god-kids and biscuits for breakfast. How in the hell this Southern boy is going to give up biscuits for life is beyond me but I have to say I'm still feeling the effects of all the sugar and gluten I ingested this weekend. Actually, I don't really miss the grains. Sugar is another story.
I've cooked almost every meal at home and love being back in the kitchen.
I've not quite gotten rid of dairy but I owe it to myself to see if it helps my asthma.
Black coffee is gross. Espresso, however, is great even without sugar.
I like coconut milk in coffee but I'm scarred of the guar gum.
My moods have totally stabilized. This is a winter first in I can't count how many years and is worth it.
Whiskey tastes like candy and not in a good way. Not that I drink that much so giving up alcohol is no big deal. I know exactly what a beer will do to me after eating cake this weekend so no cravings there.

Billy, you have the most amazing way of expressing yourself here. Not just today, but other times, too.

Do folks find the fish oil really helps? I have PVC's (non threatening heart rhythm issue) and the fish oil actually makes it worse. I try to eat a bunch of fish so hopefully that will help.

February 1, 2012 | Unregistered CommenterCorbett

Lana, I am not an expert by any means, but when I was an athlete at Clemson, creatine was one of the supplement the trainers gave us as part of our nutrition package. So all of us were taking it. The major warning that came with it at that time was that we needed to significantly increase our water consumption (basically drink 1/3 more water a day) while taking it due to the possibility of cramping (read: death by full body cramp). It is obviously much hotter in "Death Valley" than it is in "Gowanus Valley," and we trained much harder than the average Joe, often in full gear, and frequently several times a day (4+ hours). I personally spent weeks of three a days in 110+ degree weather in a long sleeve shirt, pads, gloves, and abrasion pants and never had a single cramp, so I guess take the water consumption/cramp worries with a grain of salt.

My layman's understanding is that it is meant to make your muscles bigger by pumping them full of water. If you play a contact sport there is an obvious advantage to being big. If you are doing a lot of pullups all the time, being big could slow you down.

Again, not a lot of science in my knowledge.

February 1, 2012 | Unregistered CommenterBilly Keefe

btw I wanted to report back that yesterday at Tuesday's class Jeremy originally wrote down the WOD for Wednesay as last weeks dumbell clean, pp, swing WOD. I told him that was last week's WOD and so he said he would look into it.

Later, Jeremy looked on his iphone and saw that Wednesday's WOD was 10-9-8-etc deadlifts/pushups and he literally let out a squeal of delight. He suddenly became a 8 yr old boy and was like "Oh man I love that workout, I gotta find a way to do it tomorrow" I thought he said something about doing it on his birthday and sure enough when I tracked back to the post from 5/6/10 I realized that was his birthday.

As much as Jeremy and I have talked about strength--and as much as he loves talking about strength. I've never heard anything get him as excited as

10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift, Bodyweight

Wednesday Strength Cyclers make sure he gets in at least 1 round of this WOD --it'll make his day

February 1, 2012 | Unregistered Commentershawn$

People! Black coffee rocks! See the light - come to the top of the mountain. A barista is waiting and will make you a very good Americano.

February 1, 2012 | Unregistered CommenterSamir Chopra

Jeff - I take the bulk of my dose on an empty stomach first thing in the morning with a vitamin D cap or two (vitamin D is a fat soluble vitamin, along with A, E, and K). Then I usually pop a few more as the day goes on or right before bed to make up my daily dose. I recently read something interesting though, that basically supposed taking your omega-3 dose right before bed may be beneficial in terms of recovery since it could compound the benefits of the release growth hormone while you sleep. It seems to make sense, but I haven't seen any science behind it nor have I experimented yet. Maybe you and I should be guinea pigs?

Lana - Creatine (found naturally in abundance in red meat, game, and fish) supplementation works well for strength and power athletes, and has lots of science to support it's efficacy and safety. However, I don't think you need to start taking creatine. Performance enhancing supplements are more like the icing on the cake, and you still have plenty of room left in your 'beginner' phase of lifting weights to grow. Don't ice a cake that's not done yet.

Also, black is the best way to enjoy a "good" cup of java.

February 1, 2012 | Unregistered CommenterFox

I've tried black coffee at various price points and various claims of how "good" it is and it's obviously an acquired taste that I haven't acquired yet. If someone wants to recommend a brand or a place that is "the best" I will give it another try.

Incidentally, can anyone get me any info on the meat share? I was told it's not too late to get in on it, but I need to contact the farm directly and I don't know who that is. Thanks.

February 1, 2012 | Unregistered CommenterAlan

Thanks Billie and Fox for creatine 101! I will probably stop taking it until it's officially time to "ice the cake"

And here's another vote for black coffee. Though, I did drop it for the challenge and I am feelin pretty happy with my choice.

February 1, 2012 | Unregistered CommenterLana

Do you need to be a full time student to receive a student discount?

February 1, 2012 | Unregistered CommenterMarcos

some folks say that creatine will make your leg to explode

February 1, 2012 | Unregistered CommenterLuca

Alan, go to Cafe Pedlar on Court Street and have them make you a "pour over" coffee. Drink it black. Super good quality beans, local and recent expert roast, and super skillful barista COMBINED can make black coffee potable.

February 1, 2012 | Unregistered Commentermig

I second Mig's comments on Pedlar. I still think black coffee probably isn't for everybody, but it definitely helps to have some good coffee. You don't even need a pour over, they just have good coffee.

If you make your coffee at home, and want to try black coffee that is good I'd say go get some stumptown beans, get a sweeter roast as it's probably the bitterness that you dislike, and then get yourself a clever dripper (this is for everybody, the thing has improved my life a lot). http://www.sweetmarias.com/clevercoffeedripperpictorial.php It has many of the brewing advantages of a french press, minus the annoying clean up.

February 1, 2012 | Registered CommenterJoel Wertheimer

Alan - email me about the meat share for details

February 1, 2012 | Unregistered CommenterMargie

shawn$, I saw Jeremy do today's WOD on his birthday this year. Took him around 40 seconds if I recall.

Also, I jumped on the bandwagon for a 30 day strict paleo challenge, so I'll be finishing up at the same time as the rest of you turkeys. +1 for peer pressure.

February 1, 2012 | Unregistered CommenterDan B

No one listen to Joel. Black coffee IS for everyone, and Stumptown is terrible. Get yourself over to Brooklyn Roasting Company in Dumbo, where you can select from a variety of incredible beans. They all have descriptions similar to a wine or beer description so you can pick what you think you would like.

Also, Billy, I don't know you very well, but I am obsessed with everything you post on the blog, always and forever.

February 1, 2012 | Unregistered CommenterJJ

Bright spots in my unofficial paleo challenge.

Cooking in bulk and planning ahead. I have been following all of the tips on shopping trips and bulk cooking and have the crazy meal plans to show for it and the super efficient shopping trips. This saves so much time and means that when I can't imagine cooking I don't have to, I can just reheat something. It is working so well that I am even thinking about buying a Microwave which for a crazy food guy like me is insane.

No restaurant meals is amazing. Until this last weekend I had zero restaurant meals in the prior three weeks. And I felt amazing. This last weekend I ended up having three dinners in a row in restaurants. Two with well sourced ingredients and one with crap. Anyone who saw me at the gym last night knows how well that went. Blagh.

Finally, black coffee is awesome, but I hate waiting for it to be cool enough to drink. I always put a hearty dose of half-and-half in my coffee in the past, but with no dairy it is scalding. I now have to set my coffee down for a few minutes before drinking. Also espresso neat is delicious if it is well made. Black coffee just tastes like the coffee so you have to drink good coffee.

Finally, @Lana - I have never taken Creatine, but the way I figure it is if I ever want more in my mix I will just eat more red meat!

February 1, 2012 | Registered CommenterMalcolm

30 Handstand Push Ups
40 Pull Ups
50 KB Swings 1.5 Pood
60 Sit Ups 
70 Burpees
Time - 18:46

Someone please crush this time, like say sub 15.
Anyone in for a 100 day Burpee challeng starting today?

February 1, 2012 | Unregistered CommenterMarcos

@JJ HELL YESSSS Brooklyn Roasting Company! That coffee shop is the only thing I am going to miss about leaving my current job. (currently across the street from BRC) Sooooo soooo sooooooooo good.

February 1, 2012 | Unregistered CommenterLana

Marcos: is that 1-2-3...100 in 100 days? Count me in if that's the case. I did this before but got lazy around 40.

February 1, 2012 | Unregistered CommenterJeffZ

i now work close to Brooklyn Roasters and have to agree it's quite good. either place can make you something you're more likely to be able to drink black.

Challenge Bright spots:

1. Proved to myself that no tv/computer after the gym ---> instant and undeniable sleep
2. Turned a bunch of friends on to paleo recipes via my blog
3. Broke the vicious holiday sweets cycle like BOOM
4. Figured out how to time carb/food intake vis-a-vis lifting, solving some blocks


1. Fish oil suddenly upsetting my stomach. I always take it with food; nothing has changed. Maybe I'll have to switch to tabs?
2. Frequent upset stomach from formerly benign foods
3. Caffeine consumption skyrocketing (as compensation for sugar and carbs)

February 1, 2012 | Unregistered Commentermichele ma belle

Marcos and Billy, Contact me directly via student/faculty questions

1. Black Coffee is Gross. ICED Black Coffee is much Less gross, especially in Summer. I've tried several times this challenge to drink black coffee and only gotten about 3 sips in before throwing it out. I tried almond milk which does the trick of cutting the bitter but I may have to try coconut milk as it seems like the default dairy alternative for coffee. I've resigned myself to espresso shots however I still miss lattes. :/

2. I'm very anti Burpee Challenges. I think it's a great way to injure a shoulder or two. Too much volume, not enough rest and eventual breakdown in technique as the reps pile up. No bueno. I actually just emailed Lana about taking a few days off with her fundraising burpees.

3. Luca, never tried either of those ropes. Any time ive ever picked up one of those fancy wire ropes I'm always scared that Im going to slice my foot off on a missed double. I like the plain old $2.50 ropes we've got at le gym,

Lively day on the blog hoy

February 1, 2012 | Registered CommenterDavid Osorio

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