highlight for me was setting my double under PR last night (40 unbroken).. but i had a good week overall with PRs on all my lifts.. hoping to do the same on my deadlifts in open gym tonight

jerks at 95 across at 7pm class. learned to actually dip and drive tonight -- previously i guess i was just landing super low and getting under the bar and standing. which is not a push jerk. it may not be anything at all. WOD was really fun... i love these two movements... but what wouldn't feel good after those satanic "burpee box jumps" and thrusters last night? 7:09 with jerks at 53 pounds, 50-40-30 on the DUs. hit a DU PR tonight with 40 unbroken in the first set. it all came down to jumping really damn high EVERY rep and finding the right place on the handle to hold on to the rope.

i am not excited to find out what a burpee box jump is

hmm.. i thought wednesdays were going to be heavy front squats and thursdays were jerks. was it switched up? excited for that wod though. jerks and double unders sounds like a fun combo.

noah - take a look at one of my favorite paleo-spectrum blogs if you haven't seen it already: http://www.archevore.com/get-started/ kurt harris talks a lot about the logic behind avoiding certain foods, but he does advocate for the consumption of grass-fed dairy, a good amount of fat (particularly saturated fat), and even white rice now and then as a harmless source of starch, all of which are things strict paleo advises against. *** if i had $100k and couldn't spend it on myself i'd have to give it to my parents. they are almost retirement age and still work too damn much. i'd like for them to pay off the house and be able to relax a bit more and maybe go on a nice vacation.

damn. this looks like a fun workout and deadlifts are my favorite but i think i have to miss it. i tweaked something in my back on FSQs the other day. ted palpated a bit and thinks it's something in my spinal erector. it doesn't hurt acutely but i feel some soreness if i move a certain way. if anyone has any suggestions for recovery let me know -- i've been icing it on and off for now. may be time to finally get a heating pad if that will help.

i really want to try on-water rowing and kayaking as well as bouldering.

fox -- very nicely said! when i moved to brooklyn (after stints in manhattan and queens) i knew i had found the right borough. (still miss queens now and then, particularly the excellent and abundant souvlaki.) i really love brooklyn and the diversity of experiences it offers, not to mention all the great people. 12pm today with coach shane. nice small class. it's really fun crossfitting in the middle of the day -- i have the day off but i felt like i was playing hooky. push jerks at 90 pounds and for the first time i felt not-terrified of overhead position. really excited for all the movements in this strength cycle, honestly!

i moved to new york after college in boston. i came here for no good reason -- it was just something i always thought i would do, so i did it, without questioning. that was probably a mistake. i've come to enjoy new york and i've made a nice life for myself here, but i'd move somehwere else in a heartbeat. i always say i can't wait for the day i leave new york, but i know i'll miss it when i do leave. it's complicated!

i'm in atlanta for a conference, and tonight i had a really excellent grass-fed burger with local bacon, feta, pickled vidalias, and a gluten-free bun. we ate at a place called farm burger in decatur, GA. if you're ever in the area i highly recommend it -- it was a damn good burger. thanks for the sauce ideas, fox. the aji sauce sounds really good.

btw, sorry about my slightly offensive comment about 'white trash blow-up pools'. they're the type of pool i had growing up and that's just what my family called them (in a loving self-deprecating way). you know as a NYer i'd kill for some space to put a blow-up pool :*

since there's no place to put a shower, how about one of those white trash blow-up pools?

fun morning workout at 9am with margie... i think my time was 13:16 with green band assisted pullups and 1pd russian swings. this was my first helen and i thought i got the right metabolic intention of it down. i haven't done too many benchmarks yet, but i really loved the annie ladder we did last month. i like that i didn't have to scale because you start at the bottom with 10 reps, and i can actually do double unders and situps!

i always think it's funny when articles about diet suggest replacing 'refined grains' with 'whole grains'. our bodies are excellent grain refineries -- whether we consume them whole or not, they're all just chains of sugars after they hit our saliva, stomach, liver...

david (or anyone) -- is the gym open with regular class schedules on memorial day?

favorite way to spend a rainy day: cleaning my apartment, slow roasting a big piece of pork, knitting, and watching roseanne on netflix. unfortunately i'm doing none of those things and i'm stuck at work.

"On a daily basis, people make the decision to eat a diet based on meat and dairy products - a diet which is destroying people's quality of life, our environment and the family unit. Good food comes in the form of a plant-based diet - it always has." That's quite a statement.

Thanks for all of those recommendations, guys. I'm going to be eating really well soon. :)

And now for my own question -- does anyone have a good source for grass-fed beef & lamb, maybe bison, as well as pastured chicken (and their eggs) locally? Like, is there a shop I can just walk into and pick this stuff up? Otherwise a recommendation for a farmer's market in the area that has pastured meat & eggs would be greatly appreciated.

I don't have a recommendation for an individual mechanic, but I've brought my car to Holy Land Auto Repair (on Union btw. 3rd and 4th Aves) a few times and I wouldn't take it anywhere else. They're fast, fairly priced, and not out to cheat anyone.

thanks for this write up, fox. i've been trying to work on my pullups a bit but didn't think of trying negatives. really excited to try the "B" day if i can manage to get myself up to the bar.. btw, for anyone wondering, the green band offers less assistance than a blue+white band together. i was making this mistake for the past few weeks :/

i normally come to the 9am class on saturdays, but even though i got up early, 9am arrived.. then 10.. then 11.. and by 11:30 i had exhausted every lazy excuse not to come in, so i'm happy i made the 12pm class with coach laurel. this was a fun workout. i didn't get truly tired until the last minute (which i was running). i teamed up with sam and we completed 11 rounds on the dot. my elevated push-ups are down to pin #5 - i'm slowly making my way down to the floor, to real strict push-ups. i like back off week!

tonight was my first class with coach laurel, who was very patient and helpful. thanks, laurel! the WOD was so much fun. i did version "C" and came within 3 situps of finishing. tonight were my first unbroken double unders ever -- i did 10 in a row in the last round of the WOD. pretty excited about this because a month ago i couldn't do even one.

hey yall i left my journal at the box today. it has my name (nick angiolillo) on the inside page. if anyone comes across it, please leave it up front near the fridge so i can grab it when i come in tomorrow. thanks :)

hey look i'm in that picture! i saw robyn at radio city a few months ago. she was great live -- amazing energy.