WOD 1.2.11

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

For Max Weight.

Post loads to comments.


*We're back on our regular schedule today!*

Coach Fox, Man with the Plan (of Attack)

Coach Fox has graciously volunteered his before pictures and his Plan for the Paleo Challenge to give folks a better idea of what we're looking for. He's got a nice, detailed plan of action that is both realistic and personally challenging.
Those of you who've sent your photos and POAs thus far have done a great job!  Those who haven't don't hold off too long January 5th will be here before you know it. Heeeeeere's Foxy:

Goal: To reduce visible body fat (where are my abs?!) and recover better from WODs (joints have been super achy).



Stick with  CFSBK Group programming 4-5x/week, adding in walks or light rows/jogs before eating my first meal of the day, 5x/week. Also get back to doing more self-prep, pre-WOD for T-spine and shoulders.



Throughout the 60 days (zero grains, dairy, legumes)

1st 2 weeks - Very low-carb, ie. no fruit or starchy veg.

1st month - Strict no booze :(...Seltzer with lime, here I come!

After week 2 - cycle back in Paleo carbs 2x/week, the other 5 days low-carb

After month 1 - Wine and/or tequila in moderation (2-4 drinks a week), if I think I can practice moderation.

Suuplements - Fish Oil and Vitamin D

Allowing coffee



Sleep - This is the biggest area for me to improve on. I currently average <5 hrs a night. My goal is to average 7. My head will be on the pillow by 10pm on nights that I have an early client (Su, M, W, Th). Incorporate timed naps (at least 1 rem cycle) when I don't make 7 hrs. No TV or internet 30 minutes prior to bedtime.

Mobility - Every day - 8 Rounds of Sun Salutation plus 10 minutes working with a lax ball/foam roller, or take a yoga class.

Meditation - 5 minutes sitting, 3x/week


Tuesday is now Tough Titsday w/ Coach Margie

Ladies, it is time to get your estrogen on! Join Coach Margie for a special four part series on going heavy. We will refine technique on Squat, Deadlift, Bench and Press and, most importantly, break down the mental aspect of moving maximal loads. Together, we will develop a solid sense of how to translate your linear gains at SBK into that triumphant 1 Rep Max. This is an opportunity to dude out in a women's only environment.

For women who have been out of Foundations several months and attempted heavy singles. Limited to 6 participants.

Tuesdays @ 6pm Jan 18, 25, Feb 1 and Feb 8.

Cost is $100/4 sessions

Register here!
Please email if interested.

8 Spices You Should Get to Know Robb Wolf/The Paleo Table
Sprinter Harry Aikenes does 40 Pull-ups in 46 Seconds


Front Squat


 Post loads to comments.
Compare to 11.9.10 and 7.10.10

For Time:
10 Front Squats 155/105
20 Double unders
8 Front Squats
30 Double Unders
6 Front Squats
40 Double Unders
4 Front Squats
50 Double Unders
2 Front Squat
60 Double Unders
*This WOD is courtesy of the 2010 NY/NJ CrossFit Sectionals

Post loads and times to comments.

Fox & Lucy McG. just saw David O's "Before" Picture

*Special New Year's Day Schedule*

Remember there is only one 12PM group class today!
We will resume our regular schedule tomorrow. Happy New Year!


The 2011 Paleo Challenge Is Upon Us!

Day 1 of our 60-day 2011 Paleo Challenge is here!  For those who haven't thrown their hat in the ring yet there is not time like the present.  All you need is $20, a "before" photo (you can submit a photo until January 5th) and a plan!

Whether you want to lose some weight, feel and perform better in the gym (and maybe in the boudoir), or just see what all the hoopla is about this is a great way to kick off the 2011.

There's a sign-up list at the gym and the official Paleo Challenge page has all the info you need including some awesome resources.

Good luck to all folks participating in the Challenge we'll be keeping you supplied w/ even more resources and events to help make the next two months a major success for you!

Intro to Paleo Workshop

John Durant and his friends at Eating Paleo in NYC are hosting a talk/Q & A session on January 4th, 2011 covering the basics of the Paleo lifestyle. If you want to learn more about Paleo without having to sift through the ever deepening sea of information on the subject this should be a great way to get a starter's guide.

Check out the full details here.

Crossfit on the Road Powell Fitness


CFSBK Post Paleo Challenge and Year Anniversary Party

On Saturday, March 5 at 6pm, SBK will celebrate the end of our 2011 Paleo Challenge AND our 1 year anniversary at Degraw Street with a potluck. The first one was such a delicious success that we wanted to give you all another chance to show off your skills with the slowcooker and celebrate . If you missed the last one, don't let it happen again!

We will also be awarding our top Paleo Challenge success stories with a slew of sweet stuff. Check it out:

Top Male and Female each receive:
1) 2 months of 5x/week membership
2) A lululemon athletica "Fit and Function Session" valued at $100
3) A steak from Grazin' Angus Acres valued at $40

2nd place Male and Female:
1) $300 cash
2) $50 gift certificate to Bierkraft
3) A steak from Grazin' Angus Acres valued at $40

3rd place Male and Female:
1) $150 cash
2) A steak from Grazin' Angus Acres valued at $40

All post Paleo Challenge write ups and "after" photos are due by March 1st.  Please email your follow up to info(at) with the subject "(your name)'s Paleo Results"

In true potluck fashion, the only request is that you contribute a dish that will feed at least four people. For those new to Paleo, the guidelines are:

The Good Stuff

- meat and fish
- vegetables
- fruits
- nuts and seeds
- healthy fats (from avocado, olives, coconut, and grass-fed or pastured meats)

Generally speaking, Paleo eaters avoid:

- refined and unrefined sugars
- cereal grains in any form (wheat and wheat flour, bread, cereals, pasta, rice, quinoa)
- legumes (including soy and peanuts)
- dairy (milk and milk-derived products)
- processed foods, including vegetable oils

You Need Ideas? We Got Ideas!

There are tons of resources for recipes.
Everyday Paleo
Health Bent
Melissa Joulwan’s “Dino Chow”recipes
Foodee MOD
Mark’s Daily Apple

Wait, I Can’t Cook!

Come anyway. Note in your RSVP that you’d like to contribute another way - we’ll need some basic paper goods, Paleo beverages, etc. - and we’ll work something out.

RSVP: Please email info(at) to confirm that you'll come and how many people are in your party. Please let us know what you'd like to bring so we can coordinate dishes.


Rest Day

A huge thank you from the SBK Staff for another wonderful year!


Friday-6 &7 AM Group and Noon Classes.  NO EVENING OPEN GYM
Saturday-12PM Group Class ONLY.
Sunday-Normal Class Schedule.  We've got kids to feed.


Happy New Year!

2010 was an incredible year for SBK.  We moved into our very own space, we have seen our staff, our program and our membership grow. 

We owe it all to you who inspire us and help us to keep growing as trainers and athletes.  Thank you so much for an amazing year and with your continued hard work and support we look forward to an even bigger and better 2011.

We want to wish all of our members and extended family a very safe, happy, healthy and successful New Year! 


Plan You Work then Work Your Plan

Yesterday we asked you to spend some time brainstorming two or three fitness goals for 2011.  Now these goals can be as big or small as you want them to be but we've got a couple of guidelines. 

Your goals can be as bold and daring and exciting as you want them to be but they must be Specific and Measurable, and Attainable ("I PR my Squat by 20lbs by May 2011" vs. "I want to be stronger"), they must be Realistic (This is NOT an excuse to dream small but "I complete 30 Muscle-ups for time tomorrow" isn't a realistic goal if you don't have a single pull-up today) and they must be Timely (If you like it then you better put a date on it.  Don't just let your goals float out there in the ether).  The SMART guidelines as they are known are a pretty solid framework to help you define what it is you really want.  And you know how we Crossfitters love us some definitions and specificity!

Got your two or three goals in that pretty little head of yours?  Good!  To get the ball rolling right away post your goals and along with one or two steps/actions (per goal) in the comments. These actions should be ones you can take IMMEDIATELY aka no later than 24 hours from now (Ex: Sign-up for that competition or race, register for the Paleo Challenge, find a new paleo recipe, hell, maybe it's just throwing out that pack of Hot Pockets in the freezer). These steps will be the first step or two you take toward toward turning what is now only a goal into an achievement in 2011.

Remember this is what YOU want in 2011 and the SBK staff and your fellow members are here to support and help you in anyway we can!

Art Devany Book Signing in NYC

All you Paleo Challenge participants may want to check this out!  Art Devany, one of the foremost thinkers/writers on the subject of Paleo/Primal diet and author of "The New Evolution Diet" will be in town Thursday, January 13th at 7pm.  Click here for the 411.


What are your plans for New Year's Eve?


WOD 12.30.10

Perform 3 sets of the following complex for a maximal weight.
6 Deadlifts
3 Mid Hang Power Cleans

1 Push Jerk

You have 5 attempts to find a best complex. The bar may be dropped from overhead after the jerk but must be regripped and pulled shortly after it settles.

Post 5 attempts to comments.
Compare to 6.27.10 and 4.29.10

"Johnny Pulled a Pistol on Santa"

Going to the Chapel and They're Gonna Get Married!

Congratulations to Brooklyn Tri-Club members and CFSBK badasses Amy L. and Greg H. on their engagement!

Goals, Goals, Goals!

2011 is a couple of days away and we want you to have your fittest year yet!  Whether you've been Crossfitting for years or even just a few weeks it's of the utmost importance to set specific and measurable short-term and long-term fitness goals. 

So sit down and give some real thought to what you want to achieve inside or outside the gym next year.  Do you want to compete in a Crossfit competition? Adopt a strict paleo for diet for two months? Run your first marathon? Put on a singlet and push some heavy weight in a powerlifting meet or an olympic lifting meet?  Get your first strict pull-up? 

Whatever your goal is, take some time to write it down, post it on the blog and think of two or three actions you can take immediately to make that goal an achievement in the new year.  We'll do our best to help you succeed!

We'll be asking on Friday's blog post for your goals and the two or three immediate actions you'll take to get you on your way. 

The 60 Days of Paleo

No matter what your fitness goal is proper nutrition is key to getting you there.  So why not start the New Year off right eating like your paleolithic ancestors?

We've got not 1 but 2 great chances to feel and perform better:

2 Month Paleo Challenge

That's right 2 Months (January 1-February 28)  of eating and sleeping like a Caveperson! Remember to submit your "before" photo no later than January 5th as it will be used to compare with your "after" photo at the end of February. 

The top male and female will receieve 2 MONTHS of comped training at CrossFit South Brooklyn.  Please sumbit photos (Profile, and head-on views in bathing suit or reasonably tight fitting garments) to info(at) before 1/5/11.

We've got all the details of the challenge, the prizes and a slew of resources to help you along the way. Check it out HERE!!

SBK Community Paleo Potluck

Come eat some great food, chat with old friends and meet some new ones! This is a great opportunity to share recipes, talk nutrition and recovery strategies for the new year and have some fun while doing it!

Please email info(at) to RSVP, also, please let us know what you'd like to bring so we can coordinate dishes.

Before & After The Crossfit Gamer


CFSBK Paleo Challenge 2011



The CFSBK Community

A 2 month "Paleo Challenge" focused on improving the quality of your nutrition and rest.  The intention is to help our members kickstart their year by developing some new, healthy habits.

January 1 – February 28. Post Challenge party on 3/5/11.

To look, feel and perform better! And to win awesome prizes!

How do I start?
Between now and 1/5/11 sign up on the “Paleo Challenge 2011” sheet at the gym, pay the $20 buy-in (all $ collected will be given out to winners as cash prizes), and submit your “before” photo. Photos can be either print or digital (no photoshopping!), and must have been taken after 12/25/10. Along with your photo you must submit your Plan Of Attack. This doesn’t have to be too long, just an outline of your plan for: Nutrition, Exercise, and Rest/Recovery. Be honest and reasonable, but try to be specific about what you intend on doing. At the end of the challenge participants will submit an “after” photo and a wrap up paragraph to be judged upon.
*Photos will only be viewed by the judges and will not be published anywhere without consent.

What if I’m out of town?
Just email us and submit your photo and Plan Of Attack digitally. We’ll write your name on the sign-in sheet. To register online, email info(at) .

What are the prizes?
For both men and women, the Grand Prize is 2 months of free unlimited training at CFSBK. 2nd and 3rd places will receive cash prizes. The amounts will be based on how much money goes into the prize pot via sign ups. The more people who participate, the more cash there will be on the line. And that’s not all; there are also gift certificates to be given out from local merchants, including Bierkraft, lululemon, Root Hill and CFSBK, of course.

Sweet! How do I win?
Winners will be announced at the Post Challenge Party on 3/5/11. Participants will be judged in 2 areas. 1 – Positive visual changes in body composition, i.e. looking better, whether the goal is to lose body fat or gain lean mass. 2- Being consistent with your Plan Of Attack, i.e. setting reasonable goals and following through with them. Did you eat the way you intended with minimal cheats? Did you sleep well and pay attention to recovery practices the way you intended?

What do I eat?
In short…quality animal proteins, lots of vegetables, some fruits, nuts and seeds, little starch, and no refined sugars. Read through the links at the bottom for more on this.

Cool. How about some help along the way?
All participants are encouraged to attend CFSBK’s Paleo Potluck dinner on 1/15/11. This occurs 2 weeks in, when some folks run out of their initial “high” from the novelty of change and could use some reinforcement. Participants are also encouraged to get together for “Rest Day Dinners” (Paleo, of course). These can be informal, either hosted in-home or at a restaurant. Again, these will serve
as reinforcement along the way, giving folks a way to share difficulties and successes in a positive environment. Email info(at) and sign up to organize a dinner on one of the following dates: 1/7, 1/21, 1/28, 2/4, 2/11, 2/18, and 2/25. They’re all Friday nights. We’ll post on the CFSBK website so folks can email the organizer of the week. Do this people… Strength in numbers!

Any thing else I can chew on?
If your goal is to lose body fat, doing some fasted, low-intensity exercise can help. The key is low-intensity. This can be an extended dog walk in the morning, or a yoga session at home, both before breakfast. Aim for 45-60 minutes.

More help, please?
Here are a few good resources to help:

Paleo FAQ – From our Paleo Demi-god, Robb Wolf. Particularly check out the Paleo Overview, the Quick Start Guide, and the Shopping List.

Own your Paleo – your own way.

A meathead talks rest and recovery – John Welbourne of CF Football. If he does yoga, you
can too, or at least mindfully stretch and spend time on a foam roller, right?

Cortisol Management – From the Whole 9 folks. Poor Sleep = Elevated cortisol = Belly Fat
+ Poor Sleep, it’s a vicious cycle.

Meditation also lowers cortisol, and you don’t have to be an old lady for it to work. Did you
read the bit about how they induced elevated cortisol?

Everyday Paleo
One of the MANY Paleo cooking blogs

Changing Weight 101


Snatch Balance


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Compare to 10.23.10

"Death by Pull-up"

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of rounds completed to comments.
Compare to 11.15.09 and 5.14.09

Our Coach's Dad can erg better than your Coach's Dad!

Flourish Workshop

CFSBK-member and resident fitness god Brian Z (aka BAZ) wanted to inform us of his wife's workshop entitled "Flourish".  This workshop is designed to help women achieve their nutrition, fitness and life goals in the New Year.  Sorry fellas this one is just for the ladies.  Head on over to check out the details and register here!

Mike Burgener teaches the Snatch Balance