Box Squat

10x2 On The Minute
(5-10lbs Heavier than last week)

Post loads to comments.
(e7/8) compare to 4.9.11

As Many Rounds as possible in 10 minutes of:
30 Double Unders
15 Dumbbell Hang Power Snatches, each arm 35/25
alternate hands every 5 reps

Post rounds and reps to comments.

A trip to Prospect Park wouldn't be complete without picking up something heavy

Shane is still in Costa Rica.. so there is No Active Recovery today

Running Seminar
The NYC Endurance Seminar is tomorrow.  It will go from 12:30 to around 6pm so we will not be holding a 12pm Group Class.  All other classes will be on as regularly scheduled. There is still room to sign up if your'e interested. Details here!

Coaches David and Margie were recently asked a few questions about the Paleo Diet and CrossFit by VIVmag.  To read the article, click here

Bierkraft's Oyster and Beer party!
In honor of their new backyard opening up, our buddies at Bierkraft are celebrating by throwing a party this weekend. Hundreds of oysters, 11 cask beers on tap. Festivities start at 12pm today and fo until 10. It's going to be a big!

Good luck, Team SBK on WOD 11.4 today at CrossFit Virtuosity!


Rest Day

Carlos gets all "Zen" before Jerking

Congratulations to everyone on their Mile PRs yesterday. Here are some of the fastest times from the day:

Aaron S:
5:25 (gym record!)
David Br: 5:41
Justin Z: 5:54
Mike F: 5:55
Noah A: 5:58

Melissa L: 6:30 (gym record!)
Jenna J: 7:03
Asta F: 7:10
Worm: 7:12
Jess F: 7:20
Aneal H: 7:50

Competition Team Updates
This weekend marks the fourth event in the CrossFit Games NYC Open Sectionals that CrossFit South Brooklyn has been hosting along with CrossFit Virtuosity and CrossFit Long Island City. The top 30 teams from the region will advance to the next stage and compete in the CrossFit Games Regionals and we we're 42/69 after last weeks WOD . Team scores are based off the points of their top three male and female athletes, here's what we've done so far...

WOD 11.1

AMRAP 10 Minutes

30 Double Unders

15 Power Snatches 75/55 lbs

Scored as 1 point per repetition


1. Scott Lundghagen - 347

2. Kevin Rooney - 301

3. Josh Martinez - 280


1. Kiki Proctor - 270

2. Jess Fox - 239

3. Stephanie Paddock - 227

WOD 11.2

AMRAP 15 Minutes

9 Deadlifts 155/110 lbs

12 Push Ups - Games Standards

15 Box Jumps 24/20"

Scored as 1 point per repetition


1. Scott Lundhagen - 405

2. Josh Martinez - 350

3. Dan Betz - 343


1. Kiki Proctor - 369

2. Jess Fox - 346

3. Melissa Loranger - 297

WOD 11.3

AMRAP 5 Minutes

Squat Clean and Jerk 165/110

Scored as 1 point per squat clean and 1 point per jerk


1. Josh Martinez - 49

2. Scott Lundhagen - 44

3. Dan Betz - 39


1. Kiki Proctor - 35

2. Stephanie Paddock - 31

3. Jess Fox - 26

Team SBK has been representing well and we're proud of the effort that all of our competitors have put forth, we're looking forward to seeing more. We also want to thank the members who've made it out to support and cheer not only at our home base but at CFV last week also. This week is the last week at CFV before moving on to CFLIC for the final two weeks. Please continue to come out and cheer! If you've never been to a CrossFit competition before you're missing out. Plus, Fette Sau is right nearby!
Diabetes Spreading Like Virus Fast Co Design
Yoshi S's brother Doing WOD 11.3 at 4'11" and 128lbs



(5lbs heavier than last week, if all sets were completed successfully)
Superset worksets with 5-10 strict pull/chin ups or ring rows

Post loads to comments.
(e3/4) compare to 4.7.11

For Time:
Run 1 Mile

Post time to comments.
compare to 5.15.10

Watch this video before your mile test today.

David has some fun with Kettlebells

CFSBK behind the scenes!

Sometimes we get asked who the sinister forces behind the scenes at SBK are.  For your own personal interest, here goes:

Blog: Coaches David and Shane alternate the blog every week.  Shane's posts are wittier than David's and usually have better grammar.  David's posts have perfect spacing and lots of exclamation points!!

Photos: Malcolm, Asta and Dan R all contribute photos for the blog.  You can usually see the photographers name in the bottom corner of the picture.  If theres no name it's usually taken by one of the coaches, these are usually blurry and poorly framed.

info@CrossFit.. The mysterious info@ account is managed by none other than Ariel K.  Ariel handles prospective clients and light member issues.  Whenever things get "real" she forwards them to David.

Newsletter: Coach Fox writes the content for the newsletters while Ariel does the formatting and distribution. Get stoked cause another one is on the way soon!

Group Class Programming: This month Coaches Margie and Jeremy are heading up programming.  The previous few months have been programmed by Coach Fox and before that it was David. We love to talk programming so please ask us as many questions as you can!

Cleaning:  Every Wednesday and Saturday Vilma C comes to the gym and does a deep clean.  On Saturdays after classes the entire gym floor is mopped and disinfected.   On Tuesdays, Thursdays and Sundays Jonathan A (Juliana A's little brother) comes in and does some light cleaning and equipment arrangement.  He listens patiently while David describes in excruciating detail exactly how the bumpers need to be stacked and which way the kettlebells should face.

Graphic Design + Merch: Most of our shirts, logos and graphics have been designed by the good folks over at Quist Industries (Paulie and Becca S).  We're working on some cool new summer designs a sign and.. those ellusive log books you've heard so much about but never seen.

Build out: Both Coach Jeremy and Josh M have done construction on the gym.  Josh built our medball racks, speaker stands, storage room (in the office) and the clothing rack by the sign in desk.  Jeremy build the Wall ball targets, Platforms (with a little help) and white boards.  Our next projects are Handstand Push-up stations and more indoor Wall Ball targets.

Accounting:  Fernando O (David's dad) who is a more mature, more organized and more type A version of David graciously donates his time and energy to make sure CFSBK's finances are in order and David isn't spending the gym into non-existence.

Odds and Ends:  We've had so many people contribute in little ways over the last 3 years that it would be impossible to give everyone their due recognition in this blog post.  From equipment donations, help with moves and equipment building, transportation, furniture donations, links for the blog and everything in between, this has truly been a community project.  Thanks so much to everyone for all their contributions, comments and commitment to the program!
Is Sugar Toxic? NY Times
Aliens are Real! Truth Seeker


Back Squat

Work up to a heavy double

Post loads to comments
(e6/8) compare to 4.6.11

Superset the Following two movements:
3x10 Good Mornings (add 5-10lbs)
3x10 Strict Knees to Elbows

Post loads and experience to comments.

Craig C Post Tough Mudder, Post Clean-Up

Welcome April AM/PM Foundations starting tonight!

Congratulations to Peter H on his 140lb Power Clean PR and Joe W and Matt U on their tie "Annie" PRs!
The next Sectionals WOD is up!

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120/90 pound Overhead squat, 30 reps
10 Muscle-ups 

Watch the movement standards here and a WOD Demo here.  

Good luck to team SBK this weekend on WOD 11.4!
Update on the Open, Week 3 CrossFit Games 


Rest Day

Sam M's Overhead Position

Relive the memories!
Check out this album from the 2009 North East Regional Qualifier hosted by CrossFit Albany. Coaches Margie and David were major organizers for this event and we had a ton of SBKers either compete or volunteer as judges.  Good times!

It's getting warmer!!! It's almost Flip Flop Weather.... NOT.  Watch this Mobility WOD PSA about Flip Flops. Or as David calls them, his "flops"

What is the most useful "app" you have?
Hunter Gather Fitness in the 21st Century American Journal of Medicine
Egyptian Mummies Diagnosed with Clogged Arteries NPR
Mario Brothers Free Running Gym Today's Big Thing
Coffee Addiction In Your Genes BBC
Poster Claiming Feeding Children Meat is Child Abuse Wales News
Robb Wold on Wylde on Health Robb Wolf



Heavy Double

Clean Pulls
Base this % off your best heavy double

Post loads to comments.
(e3/4) compare to 4.4.11

At the top of every 2 minutes, complete the following couplet:
16 Lunge jumps (8 each leg)
16 Sit-Ups

Rest the remainder of the two minutes.
Repeat 5 times.

Post experience to comments.

Young initiates in Prana-bindu training

Happy Birthday, Vincent D!

What was the last live performance you saw?
More from the Palimpsest Project!
The Incredible, Edible Egg Yolk Cholesterol and Health
The power of the Playground NY Times
Inside Wasatch CrossFit CrossFit Journal Preview
The Garage Gym with Dave Castro Pt 1 & Pt 2 CrossFit Journal Freebie



5 Rounds not for time of:
Max Bodyweight Bench Press
Max Pull-ups

Rest as needed between sets.  We suggest 3-5 minutes depending on fatigue.

Post reps per round and Rx to comments.
compare to 5.2.09 and 6.13.10

WOD Demo CrossFit

Coach Laurel's Overhead Squat

Happy Birthday, Dan H3 and Erica N! To celebrate, Erica popped off 6x5x175 back squats this week, that's bodyweight x30!

Bon Voyage to Coach Shane and Whitney H who will be surfing and lounging in Costa Rica this week!

Congrats to all the SBK athletes who competed in yesterday's Sectional WOD 11.3 event at CrossFit Virtuosity.  How did everyone do?

Running Seminar Fast Approaches
Do you want to improve your 5k, 1 mile, or 400m times? Or your marathon or triathlon? Do you hurt when you run? Do you suffer from shin splints, knee or hip pain?

Improving your running efficiency may be the key to running both faster, and pain free.

This seminar will teach you the fundamentals of good running technique. You will learn how to utilize functional strength training and how to minimize oxidative overload to improve your performances in both short and long distance running.

You will run less than 2.5 total miles during this seminar, but will walk away with the tools to improve your running and optimize your race performance.

During the seminar,we will evaluate your current running technique on:

  • Overall Posture

  • Head, Eyes & Shoulder Position

  • Arm Swing

  • Hand Position

  • Stride Length

  • Stride Frequency

  • Gait

  • Pronation

  • Foot Position

  • Foot Angle

And then teach you how to improve it by:

  • Discussing proper technique

  • Reviewing and executing running drills

  • Conducting video analysis

  • Discussing how to properly strength using New York City Endurance

At the end of the seminar you will truly understand how to, “Train Less, Go Faster!!!”

To sign up for the running seminar next weekend, click here!
Jousting with the Atlantic Archevore (formerly PaNu)
The differenced between Grass Fed Beef and Grain Fed Beef Mark's Daily Apple
Paleo 2.0: A Diet Manifesto Archevore (formerly PaNu)
6 Tips for the Overhead Squat Weightlifting Exchange
The Adrenal Fatigue Cure T-Nation
Reversability in CrossFit CrossFit Marin