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Spend 30 minutes working technique on this lift.

Post insights to comments.
Today is the start of a mini Back Off cycle.

New Blood Arturo on 250m Sprints

Got dinner plans tomorrow? Come on down to Kim M's Rest Day Dinner!  Check out the link to RSVP and get the address.  David will be bringing more than limes and tequila this time!

There is also still room on the CFSBK Ragnar Relay Team(s).  Come one, come all this Saturday at 1pm for an info session led by our own Asta F. For more information, click here!


Changing Rooms
The 2 new changing rooms are live!  Huge thanks to Coach Josh for putting these together for our community. No more waiting around to suit up in your finest compression sleeves and invo8s!  Thanks also to Alex H who lent a hand with painting them.
More Storage
Another improvement you might notice is the extra 5 tier rack located in the coat room.  Much more room to put your bags while you get your WOD on.  Josh also built our additional storage by the Ergometers for the CSA boxes, BFT and more.
And on the Horizon..
We'll be adding 3 new pairs of high rings from the ceiling, a punching bag, a projector and large screen for movie nights and a new knotted climbing rope!

Come Check out CFSBK Alumni Paul S pummel some Poor Fool!

Come out Saturday night to watch Paul S in his first amateur fight. It will be held at Gleason's Gym in Dumbo which is hosting an amateur master's fight night from 6pm to 8:30pm.  Admission is $20 at the door (kids under 6 are free.)  After Paul's fight head to reBar for the after-party, just 2 blocks North of Gleason's on Front Street.  Any questions?  Contact Sarah H at sarah <at> frenchfrieswithepper.com

Gleason's Gym
77 Front Street, Dumbo

147 Front Street, Dumbo

How many hours of sleep did you get last night?

How Much Sleep Do Kids Need? NPR
CrossFit and Olympic Weightlifting: An Uncertain Alliance Greatist

Reader Comments (37)

I get about 7 hours and 45 minutes. I'll take that, all things considered.

We are getting a punching bag? Do you mean a heavy bag? Where is that going to go? Who is looking into bags? Please, please, get a hard bag!

You had me at hello:


Would love to talk about this one with the coaches. please. you have my email.

February 16, 2012 | Unregistered CommenterJR

7:45 last night. not bad. I am VERY excited about a heavy bag! Please, please make it a big heavy HARD bag that somehow hangs, and isn't a stand or anything. I probably have some bag gloves somewhere to donate, and I could donate some hand wraps as well. Talk about a burner of a workout. AWESOME!!!

February 16, 2012 | Unregistered CommenterJR

Yay for heavy bag! Maybe I can use it to convince my husband to come to SBK.

I got 7 hours last night, which is what I usually shoot for (and get) on weeknights. Would 8 be better? Yes. Would I see a lot less of my husband if I got 8 on a regular basis? Also yes. So, being the morning person who married the night owl, I'm good with 7.

February 16, 2012 | Unregistered CommenterStella

Awesome 7 person group class at 5pm last night. My first Barbara, scaled to B (-10).
Finished at 34:28, first round 3:25. Fun keeping up with Rahsaan. Made Barbara more enjoyable, if that is possible. kiki, Shawn, and Noah were our Rx masters.

after reading the comments the past few days and Fox's comments during warmup last night, i think i'm going to sign up for the Crossfit Open Sectionals, although it will be a big old suck fest for me.

8 hrs of sleep last night and for about the past week after reading the Robb Wolf article.

February 16, 2012 | Unregistered CommenterRobert F.

7 after staying up too late reading a heartwrenching part of lonesome dove but had a great nights sleep! Will be at the boxing Saturday Can't wait!

February 16, 2012 | Unregistered CommenterMel

Thanks for posting about my fight, I hope to make it to CFSBK a bit more often to train after this weekend. boxing is great and everything, but there's nothing like the awesome community we have at SBK.

February 16, 2012 | Unregistered Commenterpaul

I can't wait for the card! Ladies and Gentlemen, you'll be watching a southpaw in action! I assume he's fighting a conventional fighter, but who knows. if so, that's a beautiful dance to watch. they'll be battling for the outside edge, and a lot comes off of that. can't wait!

Good luck Paul! show them how a southpaw does it!!!!!!

February 16, 2012 | Unregistered CommenterJR

Got just over 8 hours after a few long work days, so I woke up feeling amazing this morning. Looking forward to working on my snatch tonight — it's a trickier movement that needs a lot of time to get used to, so thanks for giving us that.

More paleo challenge trickery! Got sent to a candy-filled cell phone press event the other day, where I literally had giant pieces of chocolate shoved into my face. Luckily, I had a big bag o' trail mix to keep me satiated and all was well.

February 16, 2012 | Unregistered CommenterMatt Katz

omg matt, kudos to you.

February 16, 2012 | Unregistered Commentermig

I got 10 hours of sleep last night (because I am a sloth). It was magical.

(I apologize for this long self loathing post -- but I need to come clean publicly so I can address my demons and stop being a jackass in and out of the box)

Outside of sleeping, I have been sucking total ass on all aspects of the Paleo Challenge the past few days. Valentine's Day fucked me up (and I think just 2 months of strictness got to me generally). I openly and boldly cheated on Valentine's day dinner (which I did have planned since Dec (not spending shitloads of money on dinner and then not eating it...) but still). And then I kinda went nuts with "paleo" desserts after that. Additionally, somehow potatoes and fruits have started creeping their way into my "getting ripped" plan, and they really shouldn't have. All in all, I need to clean things up again, it's getting sloppy.

Outside of diet, I missed Barbara yesterday. I had a vomiting dog catastrophe stop me from making it to the box. I was upset about this, but, in hindsight, I'm happy to have taken the day off. I have been having some shoulder issues since 'The Bear' (and the burpees possibly), and I think I needed the extra rest day. Generally I've been having a hard time getting used to my new 'not working at an office' schedule... but at almost 2 weeks in, it's time to figure it out.

Anyway, Lana Slacky Mc.Slackster Zellner will be back at the box tonight, full of strict paleo healthy foods, ready to snatch the hell out of that barbell!

Thanks for listening :)

P.S. I am super psyched about the gym improvements and this amateur boxing match (sounds crazy awesome.. and a little scary) Good Luck!!

February 16, 2012 | Unregistered CommenterLana Z

Ragnar Update!

The team i've been organizing just filled up BUT we have enough extra interest to begin recruiting and organizing a second team (wahoo). So if you're interested in Ragnar Cape Cod (May 11-12) and you know other folks who may be too (note: they do not have to be cfsbk folks, invite your friends) then stop by Saturday at 1pm (2/18) and ask me your questions or send me an email.

Link to Ragnar Cape Cod: http://www.ragnarrelay.com/race/capecod
Link to runner distances: http://www.ragnarrelay.com/race/capecod/runner_chart
Link to course map: http://www.ragnarrelay.com/race/capecod/course_maps

RE SLEEP: 7 hrs. Restless. Lots on the brain, working on decompressing more before bed. It's a struggle.

February 16, 2012 | Unregistered Commenterasta

Also in the fall.. Ragnar Adirondacks in lovely NY..

February 16, 2012 | Unregistered Commenterasta

Last night I got about 4.5 hours (terrible) and followed it up with a half hearted nap about an hour ago. I've been sleeping a lot better in the last 3 months than I had for the previous 5 years but the life of a trainer often starts at 5:30am and ends sometime around 10:30/11. I'll be able to wake up naturally tomorrow which I'm stoked for.

Excited for Kim Miller's Rest Day dinner tomorrow. I think there are still slots!

I'll be in NJ Saturday night for my nephew's belated birthday so no boxing for me. Good luck Paul!

February 16, 2012 | Registered CommenterDavid Osorio

Got about 6 hours of sleep last night. I've never been a very good sleeper but the last week has been especially bad - due, I think, to a combination of throwing unhealthy choices over the weekend, work-related stress, and my roommate banging on his electronic drum kit into the wee hours of the morning (it doesn't sound like drums but it's still loud...)

There are very few things that I find more frustrating than lying in bed and not being able to sleep but I feel good about the fact that I've been waking up at the same time every morning, no matter what - unpleasant in the short term, but I'm hoping that my body and mind will get on the same page at some point...

Snatch at 7 AM felt okay, but still needs a lot of work. Also, need to force myself to use the hook grip - usually, I'll try to get it in at the beginning of the lift but it never lasts...

February 16, 2012 | Unregistered CommenterAndrew

Sleep: About 8:45. Finally a good night after two decent length but poor quality ones. Yoga helped chill me out which I think contributed to finally sleeping well.

February 16, 2012 | Registered CommenterMalcolm

Just about 7 hours for me last night, Barbara brought some solid zz's.

Felt really good this morning, even though 1170 more hours of sleep would have been dreamy, and bonus hearing David say "good Julie" during 7am Snatch. Yessssss! Holy hell, have I finally gotten this damn movement together? Only 7 months! Too many pieces for someone as uncoordinated as moi but I think warmup 1 with the pipe thing, I can't remember the damn name right now, has helped tremendously. For reals!

Aces dressing rooms Coach Josh, the mood lighting is a nice touch, and thanks for the KB paint Alex T. I always hone in on my favourite "big blue" aka 12kg, but it's really great to see what the others actually are without pressing my nose against the side to see.

February 16, 2012 | Unregistered CommenterJules

Going to try and make it on Saturday Asta! KMo and I were planning on doing Ragnar Chicago but just realized I've got a buddy's wedding that weekend in Memphis.

I highly encourage anyone who is the tiniest bit interested to come to the info session on Saturday- Ragnar's are lots of fun- kind of a road trip, sleepover, race, and afterparty all mixed together. Also, if anyone can actually RUN DISTANCE please come and sign up for one of the "hard" legs. I was foolish enough to take the really tough one last year and I almost didn't survive.

February 16, 2012 | Unregistered CommenterNoah

5 hours, which has been *normal* lately. Work till about 10pm, cook and eat dinner, and wake for work at 5am...a reassessment of my work/finance vs. sleep/down time scale is clearly in order. Split shifts are doing me no bueño...

February 16, 2012 | Unregistered CommenterFox

sleep, ~4:45 hours which unfortunately has been fairly consistent lately. :( just read what Fox and David wrote. Naps at my current job aren't allowed, but I'm hoping to sneak in some naps at my new job! I mean, if the boss is doing it then I can too right?

February 16, 2012 | Unregistered Commenterlady fox

Hey everyone,
my opponent is apparently way over weight limit difference (he signed up to fight at 165 and is currently 180), so it doesn't look like my fight is going to happen. I'm obviously really disappointed about this, and appreciate everyone that was planning on coming.

Paul S

February 16, 2012 | Unregistered Commenterpaul

I heard Josh M was working on building a nap nest at the top of the gym. Accessible via a rope climb, of course.

February 16, 2012 | Unregistered CommenterBetz

Noah's being modest. He crushed his mileage last Ragnar. Real facts.

February 16, 2012 | Registered CommenterJoe

8 hours sleep
Still sore from Barbra across my chest and shoulder. ooof

Where is the scale?

Can we get a peg board }:-)

February 16, 2012 | Unregistered CommenterKeith W

My sleep schedule has been pretty bad this week due to busy things at work and preparing for company this weekend (cleaning/shopping). I'm glad this is today's topic because I've been itching to brag about my new discovery: a sleep mask! All this talk about blacking out your room got me thinking about it since I can't really afford new window treatments. I found a decent mask for 5 bucks at that cool minimalist Japanese design store MUJI. It's made of sweatshirt material and is surprisingly comfortable. Most importantly I've noticed a big difference in how well I sleep (much better!) and I no longer turn into the midnight hulk when my bedmate wants to play words with friends until 2am.

Paleo challenge is going "ok" I guess. Like Lana, I've had a couple of blatant cheats in the last week and I feel sorta crummy about it. And yes, I had valentines chocolate. I'm going to get back on track and pound it out these last 2 weeks and beyond.

February 16, 2012 | Unregistered CommenterAlan

Nine hours last night, majorly awesome. Sleep and mobility have been a big big focus of my paleo challenge and I've really seen benefits. Robb Wolf's post really pushed me to make it even more of a priority, and Nick installed out blackout shades (that we bought in July) last weekend. It's made a huge difference.

I've been out of the gym all week--work stuff and wanting to do my own thing--looking forward to being back next week and checking out all the improvements!

February 16, 2012 | Unregistered CommenterCharlotte

@paul that's too bad. I'm not sure how he thought he'd cut that much. That's just unprofessional on he and his trainer's part. Too big of a difference. I'm still planning on going. I love a good fight night.

February 16, 2012 | Unregistered CommenterJr

Alan, thanks for the tip! I haven't had much trouble falling asleep of late despite the odd lighting situation in my apartment, but once the days start getting longer, I have a feeling I'm going to be waking up earlier than I want to just because the sun is streaming in over the top of the bedroom wall. I will get my butt to Muji post haste.

February 16, 2012 | Unregistered CommenterStella

You think this can be used for an OHS?

It needs work anyway.

Hope yall are well!

Overhead Squat? easily.

February 16, 2012 | Unregistered CommenterDH3

195x3, 225x3, 250x9 (could have done 10, sorry DBYRD!!!)
db press 50sx12x3
superset chins throughout. I started doing some sets of 2 lookout!
db rows 80x12x3 each arm
situps 3x25
some rope skipping.

I sleep 8+ hours a night, try to get 9 a night. I eat like shit the next day, if I dont sleep enough. Something I have learned from this challenge

February 16, 2012 | Unregistered Commentergabrus

Super bummed about Paul's fight. Boxing is apparently a fickle sport.

On the topic of another sport... basketball. I'm hoping to buy 2 season tickets to the Brooklyn Nets for the 2013 season (that's the one starting next Fall). There are 44 home games and the seats are $15 each, that's $1320, but there's no way I would actually attend 44 games. I'm looking for someone to split the season pass with me. I've never done anything like this before so I'm open to suggestions for how to split up the games. I can also show you the stadium seating layout, these are obviously the worst level of seats, but you would not believe the prices on the other levels. If you're interested in exploring a partnership for this email me at sarah frenchfrieswithpepper.com. They say these $15 season passes will be available to the public in 6 to 8 weeks, but I'm on an advanced sales list so we may be able to get the best of the nosebleed options. Having a season pass will also give us advanced options on concert tickets and other events (like boxing!).

February 16, 2012 | Registered CommenterSarah H

Of course the sleep question comes up when I had a crappy night: 6.5 hours.
I've been doing a much more consistent 7-8 as of late, which is a lot better than what I was doing in the fall.

Snatch work tonight was really good. Especially prefaced with the mobility work that we did before getting into it. I'm not really great at this oly lift, but I feel like I made some progress tonight. I need to work on fully opening up at the hip (thanks shane) when done right, it felt like I was trying to make my sternum hit the ceiling. Must remember. Worked 5 min kipping practice at the end.

annnnd, I love my weightlifting shoes.

February 16, 2012 | Registered CommenterSarah la Rosa

Sleep has been the hardest part of the challenge for me so far. I got just under 7 hours last night, which was good for me lately, but is not enough. Lately, I've been getting 6-6.5 which leaves me tired and unfocused all afternoon. I need to implement the Charmel/Charlotte "time for bed" alarm. I putz around all evening and all of a sudden it's midnight.

Missed snatch practice today. Did Barbara last night. 38:19, scaled: 10 pull-ups (switched to chin-ups in Round 3) with skinny green band and 20 push-ups from the knees. This WOD just confirmed what I need to work on. Pull-ups and push-ups slowed me down.

February 16, 2012 | Unregistered CommenterKMo

A few more things...

I second everything Noah said. Please stop by the Ragnar info session if you're AT ALL interested. I promise we will have fun :) Bonus points if you can run distance, of course, but don't let that scare you away.

JR - Thanks for the link yesterday. I like it - I'll definitely be channeling my inner Russian fighter going forward. Grease the groove is basically doing many sub-maximal sets throughout the day. In my case, I only have a few chin-ups, so I do 7ish sets of one chin-up and one push-up.

Has anyone signed up for the Open lately?

February 16, 2012 | Unregistered CommenterKMo

I <3 snatches. Super fun 6pm class. After hours of youtube videos and articles today, I feel like I've finally started to understand them. Set a (albeit low) PR today at 58# and was very happy with the way I was falling into the squat (aside from my never ending, sumo stance issue). Thanks Jess and Shane for an excellent class.

February 16, 2012 | Unregistered CommenterLana Z

Squat: 215x5x1 (10# PR)
Press: 73x3x3
Deadlift: 245x5x1 (20# PR)

I was very happy tonight, hooray for Strength Cycle!

February 16, 2012 | Unregistered CommenterJessica Bailey

Good day at the gym today. I took the 6pm class and worked up to 135x1 on the high hang squat snatch. Had one miss where I was so focused on getting down that I didn't get all the way UP. Corrected that the following rep. I was really impressed with everyone's lifting technique today, some solid gym-wide improvement.

I also got to tattoo the mannequin as you may see tomorrow!

Real bummer about the fight, Paul :/

February 16, 2012 | Registered CommenterDavid Osorio

i also enjoyed the snatch work and it was great to see folks improve on their snatch technique within 30 mins of dedicated work. I also LOVED the mobility stuff. It's amazing how that shit works. Need to spend more time on this!

Hang Snatch:
-the heaviest I went was 78#. completely fine with that as I'm pretty beat up from Barbara yesterday. Also, my right thumb is still a little wonky from when I jammed it up earlier in the week. I hope this heals fully...

Great classes! Now off to bed for about 5 hours of sleep. :(

February 16, 2012 | Unregistered Commenterlady fox

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