Men’s Fitness names CFNYC [one of the top 10 CrossFit gyms in America](http://www.mensfitness.com/leisure/travel/top-10-crossfit-gyms-in-america?page=5).

Buy This: Nespresso & AeroPress

Eight years back, my Aunt Reneé gave me a [Nespresso machine](http://www.nespresso.com) as a housewarming gift for my then-new apartment. Nespresso had just hit the US at the time, well before coffee pods were to become a thing. And, in short, it remains one of the best gifts I’ve ever received; I’ve used it heavily, almost daily, since.

Unlike the Keurig and similar machines that showed up in the years after, the Nespresso makes espresso, not coffee. Also unlike the others, it does so very, very well; better even than most manual espresso machines. By now, [even a slew of Michelin-starred restaurants have been using Nespresso machines](http://www.aeonmagazine.com/being-human/julian-baggini-coffee-artisans/), given their reliably superior results.

As an espresso machine, the Nespresso primarily makes espresso (along with espresso-based drinks, like lattes and cappucinos.) Nespresso also sells capsules designed to pull a [‘lungo’](http://en.wikipedia.org/wiki/Lungo), which Jess drinks every morning. But I tend to prefer either straight espresso or American coffee. And while the Nespresso is aces at the first, the second, not so much.

Still, I’d also never really made much American coffee at home. Home percolators tend to make fairly terrible coffee, and in larger quantity than I could justify for just myself. And French Press coffee is too thick and gritty for my liking, as well as a total mess.

On the recommendation of a friend, however, I recently picked up an [AeroPress](http://www.amazon.com/Aerobie-AeroPress-Coffee-Espresso-Maker/dp/B0047BIWSK/ref=sr_1_1?ie=UTF8&qid=1359490266&sr=8-1&keywords=aeropress), a coffee-maker dreamed up by the inventor of the [Aerobie](http://www.amazon.com/AEROBIE-PRO-RING-Colors-Vary/dp/B0000789T2/ref=sr_1_1?ie=UTF8&qid=1359490317&sr=8-1&keywords=aerobie) (yes, that Aerobie). It’s small, cheap, and deceptively simple.

A weird hybrid of a French Press (you press it), filter coffee (it uses paper micro-filters) and an espresso machine (it pressurizes the beans), it seems like it should be a total disaster. But, in fact, it makes excellent coffee, a cup at a time, with almost zero mess. In fact, it makes some of the best coffee I’ve ever had.

If space or dollars are at a premium, a single AeroPress is all you need. If you have the room, and you’re willing to spend a bit more (though certainly far less than you’ll rack up by buying espresso drinks daily at your local coffee shop for even half a year), it’s worth picking up a Nespresso machine, too.

Lie with Dogs

When we first got Gemelli, he slept in his crate, next to our bed. His bladder still small, he’d wake up every few hours, needing to pee. So I’d carry him down the hall to the kitchen, let him unleash on the wee wee pads we’d laid out in the corner, then carry him back to his crate where he’d promptly pass out.

As he grew, the time between pee excursions extended. Soon, he could hold it all the way from bedtime to six in the morning. On the plus side, that meant I could sleep many more hours interrupted; on the negative, it also meant that his single nighttime pee excursion took place when the sun had already started to come up. So Gem wouldn’t go back to sleep. Instead, he’d cry pitifully and bang the side of the crate until Jess would kick me out of bed, and he and I would head to the living room to half-heartedly play very sleepy games of fetch.

One morning, out of frustration, I came back from his 6:00am pee excursion, and put Gem on our bed, instead of back in his crate. And he rejoiced. He ran a small circle on the covers, licked Jess’ sleeping face a few times to make sure she was alive, and then happily conked out at the foot of the bed.

So a new ritual was born. Each night, Gemelli would sleep in the crate until sunrise or so, then in our bed for the next hour or two.

A few weeks back, however, after we’d dragged him out for a long and particularly stressful day, we let Gem sleep the whole night up with us. Which, in short, was the beginning of the end. He made it back crate-side perhaps twice over the next week, and then has been sleeping with us ever since.

Like in a new relationship, it was initially tough to sleep while sharing a bed. We kicked him onto the floor one night by mistake, then spent the next few nights uncomfortably curled in balls to avoid doing it again. Each time one of us moved, it would set of a chain reaction waking up all three of us.

But, eventually, we got in our groove. Gem has found his primary spots: at the foot of the bed between the two of us, or up at the top of the bed, burrowed in a little cave between our pillows and the headboard.

At 6:30am on the dot every morning, he comes over and starts cleaning my face and hair. Not yet, I tell him. Still time to sleep.

Then, at 7:00am, he comes over and starts chewing on my hands, trying to tug me upright. Still not time to wake up, I say. Thirty more minutes.

And then, at 7:30am, and I mean exactly at 7:30am, he’s back and standing over me, ready to go out. And this time, he means business. If I ignore him for more than a minute or so, he starts to repeatedly punch me in the head until I get up, put both of our jackets on, and take him out.

I resolve each year that I’m going to start waking up earlier, and this year, for the first time in memory, that resolution has stuck for more than a week. If nothing else, Gem’s the best alarm clock I’ve ever owned.

Recently [a few](http://queserasera.org) [friends](http://w-uh.com) returned to their blogs after long hiatus. And I couldn’t be more thrilled. While I know the cool kids have moved on, I can’t help but still think there’s something special about blogging and its focus on wordier content. Sure, Facebook is a great window into what my friends are doing, Tumblr an equally good view of what they’re looking at. But blogging seems to me unique in sharing what they’re *thinking*. And, at least for my more interesting friends, I kind of miss that peek inside their brains.

Holiday Reading

There comes a time when the cup of endurance runs over, and men are no longer willing to be plunged into the abyss of despair. I hope, sirs, you can understand our legitimate and unavoidable impatience. You express a great deal of anxiety over our willingness to break laws. This is certainly a legitimate concern. Since we so diligently urge people to obey the Supreme Court’s decision of 1954 outlawing segregation in the public schools, at first glance it may seem rather paradoxical for us consciously to break laws. One may well ask: “How can you advocate breaking some laws and obeying others?” The answer lies in the fact that there are two types of laws: just and unjust. I would be the first to advocate obeying just laws. One has not only a legal but a moral responsibility to obey just laws. Conversely, one has a moral responsibility to disobey unjust laws. I would agree with St. Augustine that “an unjust law is no law at all.

\- [“Letter from a Birmingham Jail”](http://www.africa.upenn.edu/Articles_Gen/Letter_Birmingham.html), Martin Luther King, Jr.

When I was in eleventh grade, AP History fell the same period as jazz band. So though I play jazz trumpet fairly well, my American history knowledge is woefully incomplete. In the years since, I’ve tried to piece things together on my own. But until today, I really knew MLK’s writing only through various heard snippets of his “I Have a Dream” speech.

This morning, however, I read through his ‘Letter from a Birmingham Jail’. If you haven’t read the piece in its entirety yourself, take ten minutes on this holiday day to do so. It’s a great window into King’s mind, an excellent snapshot of America at the time, and a clear reminder of why he very much deserves a national holiday in his honor.

Practiced

About a year back, I joined One Medical, a startup-esque medical practice that’s quickly spread from San Francisco to New York, Washington D.C., Boston and Chicago. Recently, Jess joined too. This past week, both of us went in for flu shots.

The experience at One Medical is so good that I actually find it slightly confusing each time I’m there. How can they be making money doing this? Why aren’t other medical practices like this, too? But, at some level, I don’t really care. For a fairly low fee ($199 a year), I can make doctors appointments online, often for the same day; I can email with my doctor about medical questions; appointments start on time (and I mean really on time – Jess’ doctor was twelve minutes late for her 5:00pm appointment, and gave her a Starbucks gift certificate by way of apology for being ‘so behind’); and the doctors (at least the three I’ve seen so far) are knowledgable, friendly, and extremely competent. They happily take insurance. And because they collect information when you make the appointment online, I breeze in and out without even stopping to fill out the standard clipboards full of forms.

They’re not an Outlier portfolio company. But they are, to me, exactly the kind of company that’s exciting to me and Outlier. They take a common experience – going to the doctor – that’s clearly broken, and improve it so much that, as Jess did to me after her first appointment, you want to text someone just to say wow.

Wiry

A former colleague was engaged in an ugly and contentious negotiation. The counter-party started making personal attacks, but my old colleague needed to close the deal nonetheless; he couldn’t walk away.

So he inked the contract. And he wired the contractually stipulated $100,000. But, in the memo field for the wire, he wrote: “Declare the diamonds at the port.”

For the next year, the recipient was hounded and audited by essentially every finance, banking and customs body in the US government.

Touché.

Congrats Mallory!

Even if you don’t have to wear a swimsuit on national television, you can still get in shape like CrossFit NYC member and newly crowned Miss America, Mallory Hagan.

For anyone dismissing her win strictly to genetics, here’s Mallory two years apart, winning Miss Brooklyn in 2010 and winning Miss New York in 2012:

Turns out, working out works.

==

[Relatedly, as per the NY Post:

“Mallory was really dedicated. She just decided to get healthier,” her boyfriend, Charmel Maynard, 28, told The Post yesterday. “She did it the right way.”

While she dedicated herself to becoming thinner, she made sure to not set a bad example by getting the waif look through starvation diets, her boyfriend said.

“She did not want to be rail-thin,” Maynard said. “She did it the right way: She did a lot of CrossFit, and she just ate a lot better.”]

Losers

When Bob Harper is in New York, he works out at CFNYC. So I turned on Biggest Loser tonight, to see him in action. Hilariously, though [Planet “No CrossFitting” Fitness](http://media.tumblr.com/tumblr_mbnapi3dZC1qg1vd7.jpg) is this year’s sponsor, Harper still managed to sneak in an array of [Rogue Fitness](http://www.roguefitness.com/dynamax-medicine-balls-76.php) equipment, and even wore a Rogue t-shirt for much of the episode. Undercover CrossFit!

But while I enjoyed watching a [WOD](http://www.crossfit.com/cf-info/faq.html#General0) go down on major network TV, I was more than a bit shocked to see what Harper and the other trainers (particularly Jillian Michaels) put their trainees through for a first workout. Minutes in, several contestants had passed out, vomited or fallen repeatedly off treadmills.

Obviously, that makes great television. (Look! It’s a fat guy being fat!) But it’s a terrible example for people looking to get in shape in 2013.

Over the past eight years of building the country’s largest CrossFit gym, I’ve seen a huge number of people resolve to lose weight. I’ve seen a lot of them pull it off, and I’ve seen a lot disappear, presumably reverting to their old habits. The difference, invariably, is that the people who succeed start slow, and focus all their energy on sustaining their efforts over the long haul.

[As I said a few days back](https://www.joshuanewman.com/2013/01/resolved/), building a habit is about consistency before intensity. If you’ve started out doing two workouts a day, seven days a week, you’re not going to make it to the end of January before you fall off the wagon, no matter how much New Years resolution piss and vinegar you’re full of. Instead, twelve months from now, it’s the people who have found a way to get to the gym three mornings a week, every single week, come hell or high water, who will be [forwarding around a picture of themselves standing inside their old, now oversized pants.](http://www.google.com/imgres?hl=en&client=safari&sa=X&tbo=d&rls=en&biw=1307&bih=651&tbm=isch&tbnid=Y8IFJnQANv4lGM:&imgrefurl=http://www.crossfitnyc.com/2011/11/10/111111/&docid=lTxAf_pcCa4nsM&imgurl=http://www.crossfitnyc.com/wp-content/uploads/2012/11/Reis_pants-750.jpg&w=750&h=1000&ei=z1nqULXuIKbX0QGt6YHwBQ&zoom=1&iact=hc&vpx=1024&vpy=211&dur=475&hovh=259&hovw=194&tx=111&ty=108&sig=104389786113928369300&page=1&tbnh=144&tbnw=102&start=0&ndsp=35&ved=1t:429,r:18,s:0,i:144).

Resolved

In talking to members at CFNYC, I’ve noticed that almost all New Year’s resolutions are about creating habits, about doing (or not doing) some single, simple thing, reliably and consistently over the course of the coming year.

I’ve read and received all kinds of advice about building habits, but the best of it seems to boil down to one simple idea: make the hurdle of that new habit as small as possible. Commit to running three miles a day and you won’t make it two weeks; commit to putting on your workout clothes and sneakers and then stepping outside your door each day and you can make that happen for months and years at a stretch. The idea being, of course, that while, on some days, you turn around and head right back inside, on many others, you actually go for a run. And that the mileage built over those many jaunts quickly totals far more than what you can rack up in two, abortive three-mile-a-day weeks.

So, for example, if you want to get back to blogging, to actually writing stuff regularly, you probably need to be willing to put up something on January first, even if you don’t really have much to say, even if the post turns out something like this.