3 Rounds for time:
10 Hang Power Cleans 135/95
Post Rx and time to comments.
Compare to 12.11.08
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)gmail.com to join
Full details here
6am and 7am CrossFit Group Classes are cancelled today! We apoligize for the late notice. Feel free to come in for some light movement but please note that we will not be running formal classes due to an instructor absence.
Paleo Challenge Mid-point Check-in
We've got less than 30 days left in the 2011 Paleo Challenge and we want to check in to see how you're feeling and performing. What are you most proud of so far? What are you looking to improve upon in the next month?
Also what, if any, changes you've made to your goals or plan of attack since starting the program and what you've got planned on the goals front for the month of February?
Congratulations to on making it this far, the toughest part is largely over!
A Year and a Day
Yesterday, marked the 1 year anniversary of our 'soft open' at Degraw Street. We want to thank all of our members, staff and extended family for an incredible year and all that you have brought to this phase of SBK!
Rest Day Dinner Reminder
Our beloved Kahrin B. is hosting this Friday's Paleo Challenge Rest Day dinner. Join her at The Smoke Joint in Ft. Greene for heaping helpings of heavenly BBQ this Friday, February 4th at 7p.
To RSVP please email: kcbennett2010(AT)gmail.com by 2/2/11
For all the details on the evening including the meeting time and location check here.
5 Rounds for time of:
5 Deadlift 275/185
To scale the Deadlift up/down consider using ~75% of your 1RM
The train just keeps on chuggin...
Katie M 165
Ashley F 110
Ritchie Y 105
Kevin R 255 (PR Tie)
Jess F 125
Rob N 105
Robin R 95
Will S 145
Devi A 67
Aaron S 105
David F 160
Jon S 95
Allan E 145
Andrew W 135
Nick K 165
Eric L 165
Melissa L 105
Asta F 80
Dan H2 135
Carlos G 155
Dan R 225
Great work everyone on another successful OHS cycle!
Take your paleo-sity to the next level by learning how to handle a whole animal in the kitchen. 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.
Plus, playing with knives is fun.
This is a fully hands on experience; each participant will take home their butchered duck and bunny, as well as a boning knife. Please bring a cutting board or butcher block.
Limited to 10 participants. RSVP to Margie(at)crossfitsouthbrooklyn(dot)com by Monday, February 7.
How much: $100 for a single (one duck, one bunny, one knife)
$120 for a couple (one duck, one bunny, 2 knives per couple)
As Many Rounds as Possible in 20 Minutes of:
Post Rx and rounds to comments.
compare to 3.7.10
CFSBK Group Class Programming Notes
Starting today, we'll be programming a "Crush Week" of WODs before starting the back off week on Saturday the 5th. Our normal cycle of programming will continue on 2/12. Here it is all spelled out for ya:
1/30-2/4 "Crush Week"
2/5-2/12 Back Off Week
2/12 New cycle of programming starts.
SBK Competition Team Athletes
We'd like you to get a dose of doing multiple WODs in a day while managing pre and post WOD nutrition. Most, if not all, CrossFit competitions involve multiple events in a day and what/when to eat can be critical to performance. We'd like you to get that dose this weekend. While not mandatory, you are all strongly encouraged to come to either the 10 or 11am group class today and do the WOD, replenish your stores, and come back for the noon SBK Team Competition Class. If you come to the 11am class let the coach know you're also doing the noon class and you will be allowed to get started right away so you'll have time for a snack in between.
What to eat? Nothing new to your system. Something small and easily digestible. You need some protein and some carbohydrate, but nothing too heavy, and little to no fat. Fat slows digestion, which is not good here. You don't want a 1/4 pounder to be sitting in your stomach come WOD time.
Boiled egg and a few dried apricots
2-3 oz Chicken and a 1/4 sweet potato
1/3 -1 cup Chili made with lean ground beef chili and butternut squash
*1/2 serving Whey protein and carb (malto) shake (*During events, only do the whey shake route if you've done it before and know you handle it well)
Sign up for the Hail to the Queen Throwdown on 2/26/11! A Women's only CrossFit Competition!
A New Recipe from the SBK Paleolilith
Host: Michele Knaub + Craig Canton
Host Contact: mignyc(AT)gmail.com
Location: Craig C's House 47-49 Lincoln Place apt 1a
Time: 8:30pm, (Special time to Strength Cyclers can come)
RSVP: By Wedbesday ideally. Thereis no limit on attendants!
What to bring: Nothing!! If your paleo challenge includes alchohol and you want to drink, bring some to share. Michele will be doing all the cooking!
Will You be there? Email Michele and Post to comments!
Host: Kahrin Bennet
Host Contact to RSVP: kcbennett2010(AT)gmail.com
The Smoke Joint (in Fort Greene)
87 South Elliot Place
RSVP by: 2/2
The Smoke Joint is a delicious BBQ joint right in the heart of Fort Greene with a full bar (tequila and wine too!) and loads of delightfully carnivorous treats; Ribs, Whole Chickens and Pulled Pork. Their most popular dish (that isn't BBQ) is a half a head of lettuce covered in bacon and blue cheese.
The Smoke Joint doesn't really take reservations, but they can seat up to 15 people together and will set up a few table for us... and believe me, we will eat good.
I just spoke to the folks at The smoke Joint again and they suggested we meet at Mulane's a bar across the street at 7pm, and they will set up a table for us when we see how many folks show up.
Mulanes address is:
71 Lafayette Ave
(between Elliott Pl & Portland Ave) and is across the street
Will You be there? Email Kahrin and Post to comments!