Rest Day

Ben Attempts a Heavy Single

Rest Day Dinner Tonight!
The Nofi's are hosting tonight's Rest Day Dinner at Takashi NYC.   To see if theres any room left, please email Erica N at erica.nofi (at) for directions and more details, click here!

Good Luck SBK Ladies!
Margie, Kiki, Jess F and Steph P will be representing CFSBK at CrosFit Queens', "Hail To the Queen Throwdown" tomorrow.  Wish these ladies luck as they grind through 3 WODs in one day.   Here are the details:

1.  Strength – aka I lift things up and put them down
Will be announced day of.

2.  1,2 punch - Total time cap of 15 minutes
A.  2 minutes max reps thrusters at 73#.  For every rep under 25, you must complete 3 burpees.  Total penalty burpees must be done immediately after the 2 minute time cap and completed before moving to the next part of this workout. Scaling option: 53#.

B.  21-15-9 Pull ups and Sumo deadlift high pulls 73#. Scaling option: 53#, band assisted pull ups.

3.  Balls to the wall
10 minute AMRAP
2 wall climbs
10 med ball clean wall balls 14#, 10ft target
20 double unders
Scaling option: modified wall climb to 5th row of bricks from the floor, 10# med ball, 8ft target.
Note: If you have a jumprope, bring it.

Please watch Hail the the Queen Movement Standards video before arriving.

Good Luck, Team SBK!


Push Press

Heavier than last week
then, Max reps at 75% of work weight from today

Post loads and reps to comments.
(e2/4) Compare to 2.17.11

Tabata Deadlift 275/185

Post Rx and total Reps to comments.

Dave B: Legit

Congratulations to everyone on their performance at the CrossFit Total last night.  How did everyone do? Post results and reflections to comments! Also- thanks to everyone who came in or stayed late to watch the Total.  Your support really goes a long way!

No Active Recovery this weekend
Coaches Shane and Fox are going to get USAW certified this weekend and won't be around to teach A/R class on Saturday.  All other classes are on as regularly scheduled.

The Brooklyn Bun
On Sunday, April 17th the first ever "Brooklyn Bun" is going down at Prospect Park.  This event is a 20K bike followed by a 3.3 Mile Run.  CFSBK'ers will receive $10 off registration with a special code provided by us.  Is anyone interested in competing?  Post interest to comments and email David(at) to get the code.

Take todays 10 Minute Mobility Squat Test and see how you do.  Also- learn a little about foot mechanics and flexibility. Mobility WOD
Check out this new way to assist pull-ups CrossFit
Some push-up pointers to increase your push-up quality and quantity
Eating Wheat Gluten Causes Symptoms in Some People Who Don't Have Celiac Disease Whole Health Source
How to Find Real Food at the Supermarket Flow Chart Darya Pino PhD


Front Squat

Max Effort.  Use today's double to help you set a goal for the 1RM at the end of the cycle

Post loads to comments.
(e4/8) compare to 2.19.11

For Time:
21-15-9 Reps for Time of:

Consider scaling this up with a weighted vest and/or chest to bar pull-ups

Post time and Rx to comments.

Alec's BFF is the BFT

Happy Birthday, Coach Nick!

CrossFit Total Tonigh at 6pm!
Good luck to all the Strength Cyclers gearing up for their CrossFit Total tonight at 6pm.  All are welcome to come on down and watch the displays of strength and will power.  3 Cheers to new PR's!

Save the Date!
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 LuLu Lemon "shopping experience" 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"

What song are you currently listening to a lot? Post a you tube link to comments.


Rest Day

Coach Nick
Coach Nick makes some last minute teaching points on Charmel's drive

CrossFit Total Tomorrow
Coach Jeremy's Strength Cyclers are gearing up for their "graduation" CrossFit Total tomorrow.  Come on out and support them as they put the last 8 weeks of moving steel to the test.  Each athlete will have three attempts at a 1 rep max in the Back Squat, Press and Deadlift.

Rest Day Dinner
Join hosts Erica and Greg N for their Rest Day Dinner this Friday night at Takashi NYC. From their website, "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

Email erica.nofi (at) to rsvp.  Check out all the details here.

The Paleolilith's CRASH B Results
Seniors Can Still Bulk Up on Muscle by Pressing Iron npr


2 Position Snatch

Every Minute, On the Minute, for 12 Minutes
Pulls will take place from the Hang and Deck
Demo Video

Snatch Balance
Heavier and Faster than Last week
Demo Video

Post loads to comments.
(e2/4) compare to 2.14.1

Radhika's Press Aligment

CRASH B Results!
Congrats to our SBK "lambs" that went to Boston this weekend and competed in the C.R.A.S.H.-B Indoor Rowing Championships.  Here's how they did!

Dan R: 07:35.7  (:15 PR)
Colette K: 08:49.0
Charmel R: 07:24.9 (:14 PR)

Also special thanks to Coach Nick for using his "soviet coaching voice" and coaching team SBK as well as Asta F for being our photographer and cheering squad!

Paulie S and the South Brooklyn Weightlifting Club will be hosting Mark Rippetoe for the Starting Strength Seminar Check it out!

Our own Jon Gabrus gets ready for Rugby Season

The Home Gym with Josh Rowe, Scott Hoover and Fred Gillenwater CrossFit
"Universal Participation" of the 2011 CrossFit Open with Greg Glassman CrossFit
5 Fun Inverted Row Variations EliteFTS


WOD 2.20.10

Complete the Following For TIme:

50 Double Unders
50 KB Swings 32/24/16kg
40 Double Unders
40 Box Jumps 24/20/16
30 Double Unders
30 Push Ups/Modified Push Ups
20 Double Unders
20 Pull Ups/Vertical Ring Rows
10 Double Unders
10 Burpees

Post times and Rx to comments.

Skill Work 

Backward Rolls
Headstand Practice

Avery Power Snatches

Happy Birthday Maggie G.!

Strength Intensive A Cycle SOLD OUT    

The A Cycle  of Coach Jeremy's Strength Intensive sold out faster than a Justin Bieber concert.  We look forward to seeing a new crew hit some major strength milestones over the next 8 weeks.  

Remember, the current cycle will be wrapping up 8 weeks of hard work with their CrossFit Total.  Each athlete will get 3 attempts at the Squat, Press and Deadlift to hit a new personal best.  We wish the participants luck and hope you join us to show support this Wednesday, February 25 starting at 6pm.  Join us for one of the most electrifying nights in the gym.

C.R.A.S.H-Bs Today! 

Stay tuned to the blog today for updates on how Charmel, Collete and Dan do at the 2011 C.R.A.S.H.-B Regatta under the iron fist of Coach Nick!  Good luck guys!


We're heading into the last week of the Paleo Challenge.  How are you feeling?  What are your impressions of the experience to this point?  What are your post-Challenge plans?

Will Eating Whole Grains Help You Live Longer? Mark's Daily Apple
Want to Live Longer? Switch to Whole Grains Time Magazine


Front Squat

Complete the Following Every Minute on the Minute for 10 Minutes:

1 Front Squat
5 Box Jumps 24"/20"
(E3/8) For FSQ add 2-10lbs to your last exposure.

Post loads and box height to comments.
Compare to 2.16.11 and 2.12.11

3 Rounds (NFT):

5 Bulgarian Split Squat/leg
10 Romanian Deadlifts
10 Knees-to-elbows

Post loads to comments. 

Who in the Hell Left the Gate Open?!

Happy Birthday Shaun M. and a very Happy Belated Birthday to Joe W.!

Good Luck to the C.R.A.S.H-B Crew This Weekend

Join us in wishing Coach Nick and his fearless band of merry men and woman up to Boston for the C.R.A.S.H.-Bs. This is Nick's second year leading SBKers up to the great white north to spend 7 minutes in Hell in search of a lifetime of glory.  We wish Charmel R., Dan R. and Collette K. the best of luck and big new PRs!

PRs, Leaderboard Scores and Bears Oh My!

Speaking of PRs we wanted to recognize some of the awesome achievements of our membership over the last few weeks so here is a thorough albeit not exhaustive list of some of the awesome work you guys have put in over the last few weeks:

John McD. 76 Pistols
Katie M. 5 Kipping Pull-ups
Steph "3 Years In" Paddock 20 Kipping Pull-ups
Jess B. 8 Kipping Pull-ups
Felipe  56 PUsh-ups
Trey 61 Push-ups
Laurel M. 46 3/4" Box Jump, 25 Kipping Pull-ups
Ryan P. 40 Kipping Pull-ups
Margie L. 30 Push-ups
Theresa B. 42 Push-ups
Avery W. 110 Snatch, 153 Clean, 158.4 Jerk
Rolando "Nasty Girls" 9:20
Bethany B. 205 Deadlift
Robin R. 175 BSQ (30# PR), 225 DL (20# PR)
Dave P. 365 Bench Press
David O. 43 Kipping Pull-ups

Amazing work everyone!!

Caught in the Crossfire: Is Endurance Running Good or Bad Hunter-Gatherer