Bench Press

(E 1/4) Sets Across

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compare to 4.28.10 and 4.14.10


Buy-in for Bench Press is 20 strict push-ups unbroken with good form. Athletes who can't accomplish this will work push-ups as the Upper Body strength movement for this cycle. Choose a submaximal rep range for today's Push-ups, i.e. if you fail at 8, do 5 x 5 reps with the goal being to increase total volume by exposure 4. You should NOT be hitting failure on any of your sets today.

As many rounds as possible in 7 minutes of:
3 Power Cleans 155/105
7 Burpees

Post rounds and Rx to comments 

Coach Fox demos the good, the bad and the ugly of push-ups.

Paleo Potluck Reminder

Don't forget that we'll be hosting an evening of food and fun Saturday, January 15! 

Come eat some good food, chat with old friends and meet some new ones! This is a wonderful 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 confirm that you'll come, also, please let us know what you'd like to bring so we can coordinate dishes.

What's your favorite homemade Paleo dish?  We're looking to get an in-house list of recipes so if you've got a winner go ahead and post it in the comments of the Paleo Challenge page here.


Read Fox's Push-ups 101 so you don't look like this.
More Reasons to Eat Grass-Fed


Overhead Squat

(E 1/4) Find a Heavy 5 today

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Compare to 9.29.10 and 8.28.10


On the minute for 10 Minutes:
1 Back Squat
20 Double Unders
*Use 85% of 1RM on BSQ

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Coach Nick opens w/ 315x3

Last Chance to Join the Paleo Challenge!

A HUGE shout out to all the folks who have already joined the Challenge!  We've received a ton of awesome, thorough action plans and are looking forward to seeing folks achieve their goals for the Challenge. 

Today, January 5th is the last day to officially join the 2011 Paleo Challenge.  Please send your before pictures and Plan of Action to info(AT) today! 

Remember anything you could ever wish to know about the Challenge is right here.

Good luck to Steph P. who is running in the Ragnar Relay: Miami to Key West this weekend!!

Are you keeping a food log as part of your action plan?  For those who've kept a food log before have you found it effective in helping you reach your nutrition/dietary goals?

Paleo Fitness
Easy Ways to Be a Sleep Viking


Rest Day

Pork Tenderloin with Marinara Sauce/ Pork Tenderloin with Aji Sauce

Roasted Pork Tenderloin with Vegetables

By Christian Fox

Here’s a great, simple, way to enjoy either of the two sauces from the last recipe installment. If you have the sauces on hand (you do, right?) then most of the prep time, which is minimal, is spent chopping the vegetables. The vegetables are easily interchangeable with others you have on hand or like better. Zucchini, cauliflower, parsnip, or bell pepper would all work well. The denser the vegetable the smaller you’d chop it so they all finish at the same time.

Preheat oven to 425 degrees

You’ll need:
2 1¼ - 2 lb Pork Tenderloins (these often come wrapped two in a pack)
3-5 cloves of garlic, minced
1 large Onion, chopped or sliced into bite sized pieces
1 large Carrot, peeled and ¼ inch slice on the bias
1 head of Broccoli, chopped into bite sized pieces
4 Tbsp Olive Oil
1 tsp Thyme
2 tsp Black Pepper
3 tsp Salt
2 tsp Oregano
2 tsp Cumin
¼ - ½ tsp Cayenne Pepper (or dried chipotle), optional

In a large mixing bowl, toss the onion, carrot, and broccoli with 2 Tbsp olive oil, thyme, and 1 tsp salt to coat the vegetables in oil and seasoning. Spread the vegetables into one layer on a large sheet pan. Put the pork tenderloin in the mixing bowl with the remaining olive oil and salt, black pepper, oregano, cumin, garlic, and chile if using, and toss to coat. Place pork on top of vegetables on the sheet pan and roast at 425 degrees in pre-heated oven until a thermometer reads 150 degrees on the pork, probably 15-20 minutes. Remove the pork to cool before slicing and let the vegetables roast for another 10 minutes so they become a bit crispy (and infinitely more yummy).  Serve the pork sliced over the vegetables and top with either the marinara or the aji’.

Cook! Enjoy!

Friday Rest Day Dinner

This Friday, January 7th will mark our first Rest Day Dinner of the Paleo Challenge.  Join your host Coach Christian Fox for an evening of food and fun at:

Bogota Latin Bistro
141 5th Avenue at St.John's
Brooklyn, NY 11217

7:30 pm this Friday

RSVP to chrisfoxnyc(AT) by 12 pm Thursday

What's your favorite Paleo-friendly eatery?

Take the Red Pill-PDF Version of The Food Matrix
Olga Kotelko, 91-year-old Master Athlete



(E1/4)  Find a heavy triple with perfect form*
*Technical breakdown will be considered a missed lift.

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Compare to 9.20.10 and 9.6.10


3 Rounds for time of:
7 Pull-ups
14 Box Jumps
21 Sit-ups

Post time to comments.


And We're Off!

Today begins our first Strength Cycle of 2011! 

Remember our three main movements will be:

Pull Variant-Deadlift (Monday)
Squat Variant-Overhead Squat (Wednesday/Saturday)
Upper Body Variant-Bench Press (Thursday)

See you in the gym!


PDF of Tim Ferriss' Slow-Carb Cookbook (Tons of paleo/or easy make paleo recipes)
A Healthy Body and Mind in 2011: A Plan of Attack


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.

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*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


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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.