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

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(e7/8) compare to 1.15.11

Weighted Pull Up

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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 CrossFit.com
Darren Mehling and a very heavy Dumbbell CrossFit.com


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

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compare to 1.17.11 and 9.20.10

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

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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

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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. 

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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

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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)CrossFitSouthBrooklyn.com 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  Crossfit.com
CFSBK BFF Adrian Bozman teaches Kipping Part 1 & Part 2 Crossfit.com


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


Bench Press or Push-up

(E 3/4) Sets Across

then 1 set for Max Reps

Push Ups
5 Sets Across
Add 1-2 Repetitions to last weeks work sets.

Post loads/reps to comments.
compare to 1.13.11 and 1.6.11

For Time:

1000m Row
50 Box Jumps

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No man is an island. But Baz is no ordinary man.

C.R.A.S.H.-B Training info from Coach Nick

Coach Nick will take a group of CrossFitters to the CRASH-B Indoor Rowing Championships โ€“ "like lambs to the slaughter," he says โ€“ on Feb. 20th in Boston. He has developed a program and will hold a few sessions with anyone who's interested in going.  To view the training program from now until then, click this link

Nick will hold a FREE workshop here at 12pm on Saturday, the 22nd. At the workshop he will cover the following:

  • The CRASH-B โ€“ the format, what to expect, etc.

  • The training program

  • Rowing technique

  • The 2000m race

  • The ins and outs of the Concept 2 rowing ergometer (the "erg")

  • Nick will also lead a short workout.

Please email Nick(at)CrossFitSouthBrooklyn.com if you're interested in signing up for the CRASH-Bs. Even if you're not going, you're welcome to join the workshop and do the training program.

Kipping Pull-up Workshop Tonight

Join David O. tonight at 8pm for a dedicated kipping tutorial. If you're ready to learn the kipping pull-up or in the process of putting the pieces together this is a great opportunity to dial it in. 

RSVP to David(AT)Crossfitsouthbrooklyn.com Price of admission: One strict pull-up or chin-up.


Rest Day Dinner Reminder

This week's Paleo Challenge Rest Day Dinner is Friday January 21st @ 7pm and is being hosted by the illustrious Will S. & Robin R.  This is a potluck-style dinner (we know y'all know how to do those) and the theme is Paleo versions of dishes "Grandma Used to Make".

RSVP to Robin R. at reedrobin(AT)gmail.com no later than 12pm on Friday.


High Fat, High Cholesterol Diet Linked to Breast Cancer? Mark's Daily Apple
Choosing Organic Milk Could Offset Climate Change Science Daily
Shoulder Function Not Fully Restored After Rotator Cuff Surgery
Science Daily
Improve Your Handstand Beast Skills via Conditioning Research