9?12?15 of:
KBS 32/24kg (72/53 lbs.)


15?12?9 of:
KBS 32/24kg (72/53 lbs.)
Toes To Bar
For total time





The hour is near….The 2013 After-The-Holidays-PARTY is this Saturday, in the gym at 7pm.  Last year's party was a smashing success and we're expecting this one to be even better!  Get your name in now so we can properly order the food and supplies.  We keep getting asked what to bring.  Some are bringing their best dishes to share, BUT IT IS NOT A REQUIREMENT.  Bring whatever you like to drink.  Go figure…water was by far the most people drink last year Come spend some time getting to know your fellow CrossFitters better and celebrate life!

This Saturday, January 19th is also the date of the Frostbite 2013 at CrossFit Long Island City!  Frostbite 2013 is part off the Garage Games competition events.  I'm proud to announce that we have 3 athletes from CrossFit Suffolk competing: Jen T., Alisa and Meagan!  Good luck Jen, Alisa and Meag!  Spectators are permitted!  If you don't get out to Long Island City then you can catch up with Jen, Alisa and Meag at the party!


OUTSTANDING work in the gym lately…by everyone.  More athletes have achieved PRs (that's personal record, for the uninitiated) in the last 2 weeks than at any other time.  Furthermore many of you have been dialing in your diet….and it's showing on you and in your performances!

We'll soon be discussing diet, nutrition and challenge.  This challenge will start February 1st.  The goal is simple:  Dial in your diet to (1) manage weight, (2) improve performance, (3) improve overall health.  The rules for the challenge will be announced soon.  In the meantime it is best that you use this pre-challenge period to rid your house of sugar, processed food, grain products, food containing vegetable oil and high fructose corn syrup.  Stay well hydrated with water and wean yourself off the less desireable food.  Figure out a plan on how you will improve your diet.  If you cannot plan your meals or don't wish to then there are several sources that you can refer to.  These sources provide a service and usually cost United States currency.  Money.

The Whole30 Success Guide

Robb Wolf's Links and Resources

From Mark's Daily Apple:

The Primal Blueprint Cookbook
PB Healthy Sauces, Dressings & Toppings
Primal Blueprint Quick & Easy Meals
Eat Well Feel Good
Everyday Paleo
Make It Paleo
Paleo Comfort Foods
Paleo Cookbook
The Paleo Diet Cookbook


Paleo Diet Challenges & SolutionsIV: Is Sluggish Detox Sabotaging Your Paleo Diet?   "The liver is the main organ of detoxification.
It’s primary job is to convert toxins — most of which are fat-soluble —
into water soluble compounds that can then be excreted. But there’s so
much more to detoxification than the liver.

The list of symptoms caused by impaired detox capacity is nearly
endless, but in my work with patients I’ve observed the following common

  • Hormone imbalances (especially in women). Defects
    in detoxification cause hormones to become partially metabolized,
    blocking the action of active hormones and throwing off natural feedback
  • Skin breakouts and rashes. The skin is the largest organ in the body, and the most likely to be affected by detox issues.
  • Energy problems. One important aspect of detoxification, called methylation, plays a key role in cellular energy production.
  • Depression and mood disorders. Methylation is also crucial for proper neurotransmitter synthesis.
  • Brain fog and cognitive decline. Proper methylation is required for the production of acetylcholine, a neurotransmitter that profoundly affects mental clarity.

As you can see, there’s not much that goes on in the body that
doesn’t depend on healthy detoxification. That’s why it’s so important
to ensure that your liver is functioning as efficiently as possible
."—-Chris Kresser

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