Note: this weekend daylight savings time ended, so don't forget to change your clocks an hour back.

Reminder: After 11am open class today some of us will head over to Vernon Blvd to cheer the New York City Marathon runners.

Reading Corner: from the CrossFit Journal - The Basics of Pose Running Techniques
from The New York Times - Are Barefoot Shoes Really Better?

Ron, 155# Isabel

WOD: "Isabel"
For time: Snatch 135/95 pounds, 30 reps

We will use a strict 10 min cap today, so scale accordingly.

Watch the Video: "Isabel-Off" with Josh Everett and Dave Lipson at the last year's USAW/CrossFit Competition - youtube. "If you need music to motivate you, go find something else to do" - Josh Everett.

Nutritional challenge participants: Your food logs have been updated. Who is NOT seeing any changes? So far we've heard the following feedback: I lost a few inches/pounds, I sleep better, I have more energy, I don't have headaches anymore, My joints don't hurt anymore, I recover faster from WODs - This is very exciting! Keep it up! This Sunday we are half way through! The next review is early next week.

Upcoming Events: We are going on the field trip to Nina's Gymnastics School next Sunday, November 13th, 10am - 12pm. This class is going to be a lot of fun! Bring your 3-6 years old kids with you. There will be an additional gymnastics coach, who will do their Tumblebear class with kids. In the meantime we (adults) will attempt to learn how to do back flips, back handsprings and other fun gymnastics movements. The class cost will be $40 for adults and $25 for kids.

Note: This Sunday New York City Marathon participants will be running right by our box on Vernon Blvd. The marathon's stretch along Vernon Boulevard is actually one of the best for spectators along the whole course: it's not that crowded and there's a good selection of restaurants and cafes. There are quite a few CrossFitters running this year. So, if you are coming to 11am open class on Sunday, we will go to Vernon Blvd right after to cheer the runners. Then whoever wants to see the runners by the finish line, we can hop on E train to midtown and cheer them on by the Central Park South.

Alyssa is rocking the Zercher lift at the last Subway Series. She is running in the NYC Marathon this year and her bib number is 56557, so come over to support her on Sunday.

WOD: Snatch: 80%x2x4
Clean & Jerk: 80% x2x4
Clean Lift Off: 85% of clean x5x3
Front Squat: 90% of clean (1 w/pause at the bottom + 2-4 regular)x4

Reading Corner: The Definitive Guide to Sugar

WOD: perform the following, rotating through run/amrap combos every 3 minutes:
Run 400m, AMRAP GHD Sit-ups
Run 400m, AMRAP Hand Release Push-ups
Run 400m, AMRAP Pistols
Run 400m, AMRAP HSPUs
Run 400m, AMRAP Squats

You score is the sum total of all 5 AMRAPs

Announcement: We are starting the training in our Rowing Club to prepare for 2012 C.R.A.S.H.-B Sprints World Indoor Rowing Championship. This championship is an international indoor rowing competition that takes place at the Boston University’s Agganis Arena and is open to athletes of ALL levels. The 2012 competition will be held on Sunday, February 19th. Athletes will race 2000 meters on Concept2 rowers. More information on the competition is here. If you would like to participate, please put your name up on the Rowing Club board. We will post two to three rowing workouts a week that you can do during regular class hours. These workouts are only for those who are going to Boston in February. We will also hold a couple of free Rowing Technique Clinics for the Rowing Club participants on Sundays during the open class. Who is in?

Al Senior, ready to begin his race, 2011 CRASH-B

WOD: A. Clean pull under: by feel x5x3
B. Snatch push press + overhead squat: by feel x(5+5)x4
C. Glute Ham Raises 3x10

D. (This is another gwod. Post your experience to whiteboard or comments) For QUALITY:
PRACTICE Forward & Backward Rolls

FINISH with 3 ROUNDS:
10 Tuck Ups
15 Straddle Ups
20 V Ups

Reading Corner: What Happens to Your Body When… You Haven’t Properly Trained for Your Marathon?

Sit-ups

WOD: "Unbroken"
Six 3 minute rounds, within 3 min perform:
20 Wallballs, Unbroken
20 Pull-ups, Unbroken
20 Double-unders, Unbroken

Your score is your time in the 6th round

Reading Corner: CrossFit Cheaters Anonymous

WOD: A. Power Jerk + Jerk Grip Overhead Squat: by feel x(2+5)x3

B. 3 rounds NFT of:
Deadlift, 75-80%, 10 reps
Strict Ring Dips, AMRAP
rest at least 3 min between rounds

So, according to the NYC Office of Emergency Management, Saturday's "historic winter storm left NYC with the most snowfall recorded in October since 1869..." And we saw the beginning of that snowfall smack in the middle of one of our Grace heats!... Amazing Grace and absolutely amazing job everyone who came out to support such a great cause in such "beautiful" weather conditions! All in all we raised over $8,000 and probably more, though we don't know the exact number yet. I want to again personally thank all the athletes and their coaches from CrossFit Long Island City, CrossFit Queens, CrossFit 516, CrossFit Garden City, CrossFit Virtuosity, CrossFit Lindy, CrossFit Metropolis, CrossFit NYC, CrossFit The Rock, and anyone else I might have inadvertedly missed above. And with unfortunately not so warm welcome from the New York weather, our warmest thanks, from our hearts goes to Z and her crew for doing such an outstanding job with this mission!

Now the weather on Saturday reminded me of our Frostbite competition. I've already started receiving emails from the last winter event competitors asking whether we are doing it this year or not and when will we open the registration. So, if you liked the event last winter, you are going to love it this winter. We are going to make it better and "badder" this year. We are working with some great sponsors on the prizes, and hopefully the weather will "cooperate" as well. For now, just block the date - February 11, 2012 and stay connected for more details. Here are some pictures from the 2011 Frostbite.

Reading Corner: No bread, pasta or sugar: Stone Age-style restaurant serves only food that was available to our caveman ancestors. Some day someone will open one of these around here somewhere... (Thanks Mat R. for the find.)

My favorite shots from the Amazing Grace on Saturday. Mike is trying to feed Tommy ćevapis between the reps in the "Ćevapi Grace" and Tommy looks like is trying to slow him down
Photos courtesy of Mike Brennan

And that is what the view of Manhattan was like at the event. Spooky.
Photo courtesy of Alison Grippo

Thanks everyone for coming over yesterday and making this event a success! And a special thanks goes to all the volunteers! Without you all it wouldn't have happened. Check out some of the event photos here, courtesy of Mike Brennan.

WOD: "Amazing Grace"
Clean and Jerk, 135#/95#, 30 reps for time (the rules)

Event Details: The event is taking place, as planned, at Anable Basin Sailing Bar & Grill at 4-40 44 Drive, Long Island City, NY 11101. Registration Opens at 9:30am. Please arrive on time.

Attention folks coming from Manhattan - there will be no 7 train service between Queensboro Plaza and Times Sq-42 St, so take E instead to 23 St - Ely Ave (first stop out of Manhattan). This subway stop is actually right on 44th Drive, and about 5min walk to the event location. Walk 2.5 blocks towards East River until you get to a dead end. You have arrived at destination! If you are coming to CrossFit Long Island City first, walk towards the water, make a left on Vernon and right on 47 Ave.

Please note that Anable Basin at this point does not accept credit cards. We will cover some refreshments, but if you want food and some more drinks, please don't forget to bring cash with you. And by the way, their food is delicious and not expensive at all.

BEAST BARS will be on hand as well! Get yer BEAST on before you tackle Grace!

Also, according to weather.com it's going to be chilly and rainy tomorrow, so dress accordingly!

See you all tomorrow!

WOD: A. Snatch: 75%x2x5
B. Clean & Jerk: 75%x2x5
C. Clean lift off: 85% of cleanx5x4
D. Front squat: 85% clean(2pause in bottom +3 regular) x4sets