Bench Press or Push-Up

(e4/4) Max Effort

If you're scaling your push-ups on the rack, attempt to find the lowest pin you can complete a rep at.  If you're already on deck, find a new rep max.

Post loads/reps to comments.
compare to 1.20.11 or 4.28.10

10 Rounds for time:
(With one dumbbell)
Hang Power Clean
Front Squat
Push Press
Front Squat
Push Press
Then Switch arms

Completion of the complex with both arms constitutes one round.  If the Dumbbell is put down there is a 5 Burpee Penalty.  Use a dumbbell heavier than you'd expect for yourself.

Post load and time to comments.

Eric warms up his Overhead Squats

Results from San Francisco CrossFit's "Spring Leaning Challenge"
Perfection is not Reality CrossFit Lisbeth
Full Service Gyms feel a bit Flabby NY Times
Brains and Brawn NY Times


Overhead Squat

One Rep, Every Minute On The Minute for 12 Minutes
Loading= 75% of your heaviest triple
Today is a deload for the OHS before we test out on Saturday

Post loads to comments.
(e7/8) compare to 1.15.11

Weighted Pull Up

Post loads to comments.

Name that dish from our last Rest Day Dinner!

Happy Birthday Juliana A.!!!


We're approaching the halfway point in the Paleo Challenge!  We want you to revisit your original plan and take a look at your goals to see how they've lined up with your execution. Where are you doing well? What needs to be augmented? Do your goals still seem realistic? Are there any new goals you might have for yourself going into month two??  Don't answer just yet, review your plan and think about what you want out of yourself in February.  We'll revisit this on the first!
We believe in you and are behind you, Team SBK!

Why can some people eat anything they want and never gain a pound? Marks Daily Apple
The Big Lie Dr. Micheal Eades
The SBK Paleolilith Speaks again
Attention SBK Competitors:
The CrossFit Games Open begins on March 15th, 2011
Christine Cousins from CrossFit Virtuosity gets a Documentary by City Athletes
Weighted Pull-Up with Lauren Galassi
Darren Mehling and a very heavy Dumbbell


Rest Day

Will S Concentrates During an Overhead Squat Set

Here comes the Deadlift PR Train!
Katie 325
Tom S 275
Craig C 485
Justin Z 275
Kristen H 180
Sam H 155
Aaron S 255
Alec H 335
Deb P 185
Will S 305
Robin R 205
Chris A 335
Teresa B 235
Melissa L 230
Becca S 200
Dan H3 335
Nick K 235
Greg H 215
Sarah H 180
Matt U 270
Jess F 260
Marian L 185
Ryan P 415
Paul B 185
(All scores taken from big white board)

Due to overwhelming demand, we've added a new Foundnations cycle in February!

February Foundations
2/9/11 - 3/6/11
Wednesdays from 8:00pm-9:15pm
Sundays from 10:00am-11:15am
Register Here!

The Case that Human Athletes have Reached their Limits Boston Globe



(e4/4) Max Effort

Post loads to comments.
compare to 1.17.11 and 9.20.10

3-4 Rounds NFT of:
5 Windmills, each side
:30 Hollow Rocks (Cumulative)

Post loads to comments.

Chris A times Dan R's Ring Support

The CFSBK Olympic Weightlifting Cycle!
Want to spend 8 weeks improving your olympic lifts?  Check out our upcoming Olympic Weightlifting Cycle.  The class will focus on mechanical efficiency and technical proficiency emphasising proper position, tempo and finally load.  The program is comprised of full squat variations of the lifts, squats and a selection of basic plyometrics and assistance exercises.
Whether you are looking to be a better Olympic lifter or Crossfitter this class will help improve your numbers and cut your WOD times. 

For more information and for registration links, Click Here!

What is your favorite/standard homemade Paleo Breakfast?

Paleo Breakfast Recipes
Eggs in a Daze Everyday Paleo
CFSBK circa 2008


WOD 1.22.11

5 Rounds for Time:

Row 300m
6 Clean and Jerk 135/95
12 Clapping Push Ups

Post loads and times to comments.

Go girl!!!

Love is in the Air

Join us in congratulating Ariel K. and Ben W. on their recent engagement!

Also join us in congratulating SBKer-for-life Steph "Snip" Wilson and her fiancee Neal who got engaged this weekend as well!

We wish both couples the the best!!


Robb Wolf Teaches the Kipping Pull-up Part 1 & Part 2
The Paleo Pitch
Whole 9


Overhead Squat

(E 6/8) Sets across. Use your rep out from your last exposure to base your sets of 10 on. 

Post loads to comments.
Compare to 1.15.11 and 1.12.11

Four Rounds for Max Reps:

1 Minute Pull-ups
Rest 30 Seconds
1 Minute Kettlebell Swings
Rest 30 Seconds

Post loads and reps to comments.

These weights were made for walkin'

It's like the CrossFit of Knowledge

Q: What's short, intense, constantly varied and full of useful information?!

A: CFSBK's Josh D.'s youtube show "The Professor Show"  Learn everything you can from The Professor in 90 seconds. 

Check out Josh as "The Professor" kicking all kinds of knowledge as quick as possible here!


Phood Philosophy: Nutritional Relativism Whole9 via Robb Wolf
Strong: the Movie (60-minute Joe De Franco Documentary) Team-Andro



Rest Day

Deb P. works out some "issues"

Coach Nick's C.R.A.S.H-B's Rowing Workshop

Final reminder that Coach Nick will hold a FREE workshop here at 12pm on Saturday, the 22nd. While the focus of the session will be on preparing for the Crash-B's it's a perfect chance for members just interested in improving their rowing and getting a better understanding of maximizing time spent on the erg.

Please email Nick(at) if you're interested in attending. 


You Lost It, We Found It

It's that time again, please come into the gym and check the lost and found container by the fridge for your valuables.  We've got a whole lot of water bottles, winter gear and even boots and shoes.  Please check the bin next time you're in the gym as we'll donate our findings to the less fortunate at the end of the month. 


What's the last album you bought? 


Adrian Bozman teaches the Kip using the hips
CFSBK BFF Adrian Bozman teaches Kipping Part 1 & Part 2


The Paleo Diet's Secret Mistress Paleolilith
The CrossFit & the Politics of Supplementation Progenex
Protein Wars, and Why Selling Out is So Damn Easy Unscared