WOD 2.7.11

Odd Object Carries & Holds

40' Carries
1- Waiter's Walk
2- Rack Walk
3- Suitcase walk
4- Farmer walk
5- Bear hug walk

Holds - 1 min cap
- Waiter's hold
- Double rack hold
- Zercher hold
- Farmer hold
- Bear hug hold

Post experience to comments.
Back off week

Turns out, Posture is IMPORTANT

Big thanks to Kelly Starrett and everyone who came out for the CrossFit Movement and Mobility Certification yesterday.  What part of the seminar had the most impact on you?

Early Bird CrossFitters...
Remember that starting this week we are starting our new 6am/7am Wednesday Group Classes.  Three cheers for 7 days of AM CrossFitting potential!

Testemonials and Results Oceanside CrossFit
The Asshole Barrier CrossFit Journal
10 Tips for Success for the CrossFit Newbie CrossFit Delaware Valley
Ideas for Scaling for CrossFit: Karen CrossFit


CrossFit Movement and Mobility Certification Day 2

Chris A. goes up and over

No Classes Today

No classes today for the second CrossFit Movemend and Mobility Certification.  We are back in full effect tomorrow!

Want to move some weight around? Paulie S will be at the South Brooklyn Weightlifting Club between 9am and 11am today. Email ps(AT) if you're interested in stopping by

Football fans, whose side are you on for the big game today?
The Dark Side of the Bird

Should You Eat like a Caveman
How the Media Sensationalizes Paleo
Hunter Gatherer
Dan Jon talks Joint Mobility Catalyst Athletics

1 Month Body Composition Results with the Paleolilith
The SBK Paleolilith goes to the Cheesecake Factory!


CrossFit Movement and Mobility Certification

Jack hits a big squat

Happy Birthday Charlotte K.!!

All Weekend Classes Canceled   

There are NO classes today and tomorrow due to the Movement and Mobility Seminars.  Remember, you can bank your missed sessions forward to an upcoming week. We are back to our regular schedule on Monday!

What's On Tap?

Crush Week has come to an end.  Monday begins our Back-Off WeekSaturday, February 12th marks the start of our next Strength Cycle. 

The movements for the upcoming cycle are:

Pull Variant-Snatch
Squat Variant-Front Squat
Upper Body Variant-Push Press


Nicole M.'s Blog Has Great Coverage of Her Paleo Experience
Yoga For Big Bastards


Rest Day

Brian gets his first taste of the Front Squat rack

Reminder No Classes this Weekend

All classes this Saturday/Sunday are canceled due to the Kelly Starrett Mobility Seminars.  We will return to our regularly scheduled program on Monday.

Why not check out our world-class rock climbing gym next door.  Our friends at Brooklyn Boulders can help you scratch your itch for a physical challenge this weekend.

Or perhaps get in for the penultimate weekend of ice skating on The Pond at Bryant Park?

Maybe unwind from Crush Week with a nice soak at  the Russian Turkish Baths or Spa Castle


Of Ducks and Bunnies: A Class in Butchery is SOLD OUT

SBKitchen's very first event hosted by Coach Margie and Beer Czar Ben Granger is already sold out!  


What are your weekend plans?  Football fans, who're you rooting for?


Gowanus Canal Inquiry Underlines Severity of Pollution NY Times
Here's to Jack LaLanne
Mark's Daily Apple
A Food Manifesto For the Future New York Times



AMRAP 20 Minutes
30 Box Jumps 24/20
20 Push Press 115/80
30 Pull-Ups

Post Rounds and Rx to comments.

Going Up.

Who Was Danny?

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.



Kelly Starrett Mobility Seminar This Weekend

There will be group NO CLASSES (Group, Active Recovery, Teaser) this weekend.  We will resume our usual schedule this weekend.  We apologize for the inconvenience and members can bank their missed classes forward to the next week. 


New 6AM & 7AM Classes Start February 9!

We're excited to announce that we will now be offering 6 and 7AM classes every weekday with the addition of our new Wednesday morning classes.  Our new 6 and 7Am session begin Wednesday, February 9!


Knockin' Boots

Winter weather means winter gear and in the interest of making room for everyone's stuff and still keeping the gym nice and tidy please line your boots neatly up against the garage door.  Thanks! 


Mo' Butter Makes you Mo' Better at Math? Quantified Self
Two Clips of the Mainstream Media Covering the Paleo Diet "Fad"
Hunter Gatherer

13 Univeristy of Iowa Football Players get Rhabdo Sports Illustrated
CF Football's John Welbourn on the Iowa Situation Talk to Me Johnnie


Rest Day


Nasty Girls

3 Rounds for time:
50 Squats
7 Muscle-Ups
10 Hang Power Cleans 135/95

Post Rx and time to comments.
Compare to 12.11.08 

Jayson S. Surfing in Hawaii

Happy Birthday Chris Artis!!


Final Rest Day Dinner Reminder

Last day to RSVP for this Friday's Rest Day Dinner with Kahrin B.
Email Kahrin at kcbennett2010(AT) to join

Full details here


Eva T., Nicole and Annie do "Nasty Girls"
Do Nothing for 2 Minutes via
Piano Stairs Youtube