Rest Day

JUST like our Paleolithic ancestors.

We Want YOU to Join Team CFSBK!

The first WOD of the 2011 CF Games Open Sectionals will be announced tonight.  We have a number of athletes already slated to compete but we really want to cheer YOU on.  We want to encourage any athlete who can do the WOD Rx'd to participate in Sectionals whether you think you'll finish first or last. 
Plus, no matter what your place it'll help our affiliate team score points that'll help get them closer to heading to the Games. 

Check out the CF Games FAQ on why you should compete whether or not you think you have a shot at Regionals here

Need further encouragement? Check out CrossFit LA's Andy Petranek's awesome piece 'Finding Purpose' on probably the best reason to participate. 

If you're in then head here for all the details and registration info.

We look forward to cheering you on!

Competition Class Schedule Change

This week due to the CF Games Open Sectionals our Competition Class is moving from Tuesday at 7pm to Wednesday 3/16 at 7pm (Due to St. Paddy's Day)  Starting next week the class will be held on Thursday at 7pm and will continue until the end of Sectionals.  Additionally there will be no Sunday competitive class for the next 6 weeks. 

Schedule Change this Weekend

Also due to the Sectionals we will not be having 12pm group class, Active Recovery or CrossFit Kids on 3/19 and 3/26.  All other Saturday classes will continue as usual. 


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WOD 3.14.11

3 Rounds For Time of:

Row 500m

25 Thrusters 75/55

Post time and RX to comments.

Mmmm...Shaun M.'s Paleo Sliders

2011 CrossFit Games Sectionals at CFSBK this Saturday!

The 2011 CF Games Open Sectionals begin this week and we'll be hosting the first two workouts at CFSBK!  Full details are here.

If you're planning on competing registration closes midnight on the Thursday before each event. And competitors must register both via the Event Brite link AND the register on the CF Games site

We are still in need of volunteers!  If you've got a Level 1 Cert and are not competing we'd love to have you as a volunteer judge.  You can register here and contact David(AT) if you have any questions. 


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NY Times


WOD 3.13.11

3 Rounds For Time of:
50 Double Unders
40 Box Jumps 24/20
30 Deadlifts 185/135
20 Push Ups

Post time and Rx to comments.

Push, Jack, PUSH!!!!!!

Good luck to Foundations Cycle 43 starting today at 10am!

Attention anyone participating as an athlete in the CrossFit Open Sectionals events: You must also remember to Games siteregister on the CF to be a registered competitor!

Read, "What's in the Water?" By Yael Grauer.  Do you filter your water? How much water do you drink a day? Post thoughts to comments.
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Mikhail Koklyaev ties Vasilly Alexeev's record YouTube
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WOD 3.12.11

5 Rounds for time of:
Run 400 meters
10 Squat Snatches, 95/65
10 Pull Ups

Post time and Rx to comments.

Dan R's Overhead Squat

Foundations dates for April:

April Evening Foundations

4/5/11 - 4/28/11
Tuesdays and Thursdays from 8:00-9:15pm
Register Here!

April Morning Foundations
4/5/11 - 4/28/11
Tuesdays and Thursdays from 7:00-8:15am
Register Here!

April AM/PM Foundations
4/13/11 - 5/11/11
Wednesdays from 8:00-9:15pm
Sundays from 10:00-11:15am
Register Here!
*this class does not meet on Easter Sunday (4/24)

The weather is slowly getting warmer!  What spring time activities are you most excited for??
Learn to Backflip in 10 Minutes
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Buddy Lee talks Double Unders
Arnold at the Arnolds CrossFit


Rest Day

Josh M Squats 350x1

Support Team SBK!
The CrossFit Open Sectionals start in just 9 days!  If you're interested in competing, please register both on the eventbrite page and at the CrossFit Games website. All the registraion information and links can be found here. If you've got your leve 1 certification, we'd love to see you sign up as a judge for as few or many of the events as you can make. Also, don't forget to "fan" the event on the facebook machine here!  Our athlete pool is larger and more advanced than ever before, we can't wait to see how team SBK does!
New to all this? Watch this video to see "What are the CrossFit Games?"

Programming Updates
From this Saturday(3/12) until next Thursday(3/17) we're set for a "Crush Week".  The WODS will be hard and follow more "constantly varied" approach.  The folling Saturday(3/19) through Thursday(3/24) will be a back off week and then we'll pick back up into our next strength cycle.

The PR Train Keeps Chuggin along!
Dave T: 140     Jenna J: 65
Kevin R: 235     Antoine W: 175
Ben: 155     Alex H: 225
Teresa B: 135     Melissa L: 130
Jon S: 115     Jess F: 120
Sarah H: 92.5     Matt U: 135
PR: 220     Marian: 68
Mel: 55     JMD: 130
Rob N: 195     David F: 135
Eric L: 155     Jess B: 205 (Deadlift)
Alan: 125 (FSQ)     Isaac W 200 (FSQ)
CrossFit Home Gym with Danyle Claire CrossFit


Push Press

Find a new 1RM!

Post loads to comments.
(e4/4) compare to 3.3.11

For Time:
Row 1500m

Please read Coach Nick's write up on strategy for rowing a 1500m race.

Post time to comments.

Asta F captures the moment before a 2000m race at CRASH-B's

Front Squat PR Train!
Aaron S 165
Ben 200
Colum 170
Maggie G 90
Jess F 175
Kristen H 110
Chris A 215
Justin Z 195
Robin 150
Jason H 125
Damian 245
BAZ 180
Dan H1 155
Sarah H 135
Noah A 250
Samir C 216
Jess B 135
Mike W 185
Allison 100
David B 205
Nick P 225

Congratulations to all! If we missed you, it's because you didn't put your numbers on the big board!

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Arnolds 2011 Women's Elite Session
Cara Heads Front Squats 308x2
2 Man Clean and Jerk 260Kgs
Men's Parallel Bars Event, 2004 Athens Olympics
If you've never watched Ronnie Coleman workout, You're Welcome.


Front Squat

Max Effort, try and find a new 1RM!

Post loads to comments.
(e8/8) compare to 3.2.11 and 1.1.11

5 Rounds of:
1 Minute Power Clean for Max Reps, 185/115
1 Minute Rest

Post Rx and reps per round to comments.

Moon Bounce!!!

Relive the Magic!
Check out these videos of the last CrossFit Total that Bina A took! Some large loads being moved by some strong SBK'ers!

The 10 Most Unbreakable Records in Sports History Complex
CrossFit's Best Athletes do "Fran" and "King Kong With Walls" at the Arnold Sports Festival CrossFit
The Home Gym, With Josh Everett CrossFit