3 Position Snatch

(E1/4) 3 Sets of the Following Complex: High Hang Snatch/Hang Snatch/Snatch
*Bar should stay in the hands for the entire complex. Work up as heavy as you can with good form. 

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Compare to 10.18.10 

Snatch Balance 

*Attempt to catch each rep as deep as possible 

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Compare to 12.29.10

Steph P. Squatting in Iceland


Craig and Michelle K. have teamed up to bring you the next Paleo Challenge Rest Day dinner.

Time: 8:30 PM

Place: Casa de Craig, only 2 blocks from the box.

What to bring: Drinks!

RSVP to: mignyc (at) gmail dot com for details and directions.


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WOD 12.13.11

As Many Rounds as Possible in 15 Minutes of:
5 Ring Dips
10 Pull Ups
25 Sit-ups
Post Rx and rounds to comments.

Skill Work
Candlestick to Roll
Elevated Bridges

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Kelly Starrett does an MWOD at CrossFit South Brooklyn

Rowing Seminar Today
Today at noon Coach Nick will be hosting a Rowing Technique Review and conditioning workout. Get Stoked!

CrossFit Gymnastics


Front Squat


Today's lifts are done at a 2-2-X-1 tempo.  Use a submaximal weight for this first exposure, emphasize consistent, correct posture during your lifts.

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As many rounds as possible in 10 minutes:
5 Deadlift, 225/155
25 Double Unders

Scale this workout so that the deadlifts feel heavy, but doable, mostly in unbroken sets of 5 or 3/2 in later rounds.  Prioritize your ability to achieve and maintain a neutral back angle. Scale the Double Unders such that it won't take you more than about a minute and a half to complete your reps.

Post Rx and time to comments.

Melissa L somersaults over a barrier

SBKitchen Butchering Class Tonight!
A reminder to everyone attending SBKitchen's, "Of Ducks and Bunnies: A Class in Butchery" tonight, please bring a cutting board or butcher block.  This class sold out in a matter of days and we couldn't be more excited to bring it to you. Here is what the participants will learn:

Butchering and preparing an animal from start to finish is the most self-reliant, responsible, creative and cost effective way to feed yourself well. Ben Granger (aka Bierkraft Ben) and Coach Margie (aka his sous chef) will teach you how to truss and take apart a duck and a rabbit using proper knife skills. We will cover a variety of cooking methods including roasting, braising, confit, making stock and rendering fat. From bill to fluff, you will walk away being able to get the most variety and value out of your food.

This is a fully hands on experience; each participant will take home their butchered duck and bunny, as well as a boning knife.

Rowing Seminar and Workout with Coach Nick Tomorrow
Coach Nick will run another rowing workshop this tomorrow (Sunday 2/13) at noon. The group will do a 10 min. warm-up/technique session, and then to a hard WOD. Be sure to come well rested!

Email Nick(at)CrossFitSouthBrooklyn to RSVP

The SBK Paleolilith pulls some successful 500m rows.
Nicole M conquers "Skinny Jeans" with Paleo


Rest Day

Debbie Does Double Dream Hands

Tonight's Rest Day Dinner
Host: Justin L
Host Contact: Justin(AT)

8:30pm Dinner at Coco Roco located at 392 5th Ave. between 6th and 7th.  The dinner is at 8:30 so the Friday night Open Gym folks can come too after their workout.  Please RSVP today, ideally by noon.

Thanks, Justin for volunteering to host!

New Movement Pool
The movement pool for the next cycle will be:
The Snatch, Front Squats & Push Press

As usual, the Snatch will be on Monday, Front Squats on Saturdays and Wednesdays and Push Press on Thursday.  Watch the above videos and do a little independent research on your own to dial in your understanding of these moves before we get started tomorrow.

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WOD 2.10.11

Row as many meters as possible in 15 minutes
There is a 23 strokes per minute cap on this workout.

Can you hit 3000m? 3500? 4000?
Check out this video of Nick or Nick's Dad rowing. Watch the smoothness of their pulls, the relaxed recovery and the consistency in their technique. Take notes, people.

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3 Rounds NFT
8 OH Walking lunges witha  Kettlebell, each leg
16 Hand to Hand Swings
8 Bent over Rows with a kettlbell, each arm

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This is the last Back Off Week WOD.

Resident badass, Teresa B hit 42 Unbroken Push-Ups yesterday!

No Mas Tuesday 7-8pm Open Gym
We are no longer holding open gym on Tuesdays at 7pm. Due to logistic issues, we're going to keep that time open for other programs.  If you've got any questions or comments please email David directly at David(At)

How does your body feel coming into the new cycle?  Which of the three movements we're focusing on this cycle are you  most excited for? (Push Press, Snatch, Front Squat)
The SBK Paleolilith's 5 Week Wrap-Up
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2/25/11 Rest Day Dinner

Host: Erica Nofi

Host Contact:


Takashi NYC
456 Hudson Streetm between Morton and Barrow
Directions and Map

About The Food

Our menu is beef, all beef and nothing but beef!  Choice cuts of Premium Japanese and American Angus are delicately prepared and served raw to be grilled right at your table (yakiniku), as well as a decadent selection of variety meats (horumon).  Whether you're a finicky eater and prefer to stick to delicious ribeye and short ribs, or more adventuous and up for our to-die-for raw liver and flash-boiled achilles tendon, you'll be in cow-heaven.

About The Beef

We spent months hand-picking where each cut of beef would come from, settling for nothing but the tastiest meat from sustainably-raised cattle with no antibiotics or hormones.  We proudly feature beef from  local New York state farms courtesy of Dickson's Farmstand in Chelsea Market, from Kansas' Creekstone Farm courtesy of Pat Lafrieda, and Oregon's Washugyu cows courtesy of Japanese Premium Beef. 


Are you going to this Rest Day Dinner? Email Erica to RSVP and Post to comments!


WOD 2.8.11

For 15 Minutes, perform the following Circuit:
:20 Handstand Hold
:30 Bottom of the Squat
:20 Top of the Pull-up
:30 Hollow Rock

Pistols 3x10e

Push-Ups, 1 Attempt at Max Reps

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Kahrin B and Jenna J at the last Rest Day Dinner

Rest Day Dinners
We've got one unclaimed Rest Day Dinner slot on the night of 2/11/11.  This can be as simple as picking a Paleo-Friendly restaurant and reserving a table for everyone who RSVPs.  You could also host a potluck at your house like Michele is doing on 2/18/11  This is a great chance to socialize and eat out with some friendly SBKers who are also Paleo Challenging! To claim the date, or if you've got questions, please email info(AT)

Tough Titsday is over!
Congratulations to the TTD participants on the completion of this ladies-only lifting intensive.  Bethany B Pr'd her Deadlift at 205 (+10lbs) and Robin R Pr'd her Back Squat and Deadlift at 175 and 224, respectively.  If you participated, what did you take away from Coach Margie's cycle?

CRASH B and Rowing Workshop Pt 2!
Coach Nick will run another rowing workshop this coming Sunday 2/12/11 at noon. The group will do a 10 min. warm-up/technique session, and then to a hard WOD. Be sure to come well rested!

Meanwhile, CRASH-B participants (and those of you who want to do the rowing workouts), don't forget to do your Rowing WODs!

Paleo Testimonial: No More Headaches, Bloating or GI Problems Robb Wolf
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Polish Youth Weightlifters
Final Heat of WOD 1 at the 2010 CrossFit Games
Speal Vs Khalipa