Clean Pull

Clean Deadlift

These percentages are based on your best pull from last week.  So if your best triple last week was 150lbs, you would Clean 150x3x5, Clean Pull 165x3x3 and Clean Deadlift 180x3x3. If you didn't clean last week, work up to a heavy triple today and then base your clean pull and deadlift off that number.

Post loads to comments.
compare to 3.28.11

Chris L on the Open Sectionals WOD 11.2

Run Ronnie Run!
Want to improve your running technique? Decrease your "Helen" time? Stop hurting when you run? Sign up for NYC Endurance's running seminar at CFSBK.
Details Here!

Check out Radhika V's blogpost on combating the "Middle Age Slide" at CFSBK

High School Athletes who Kick Ass CrossFit Games
The Final: So you think you can Squat Elite FTS
Olympic Lifting: Why Do we Suck? Elite FTS
Mikko Salo Push Pressing CrossFit


WOD 4.3.11

3 Rounds for time of:
400m Run

5 Manmakers 35/25

Post loads and time to comments.

Coach Margie judges Sarah H. on WOD #2

Team SBK Represented Yesteday!

Congratulations to Kiki P. and Jess F. who finished 1st and 3rd respectively in yesterday's competition!  Excellent showing ladies!  The other members of Team SBK went just as hard and put up awesome scores!

Scott L. 11 Rounds +9 DL (405 Points)
Josh M.   9 Rounds +9 DL, 12 PU, 5 BJ (350 Points)
Dan B. 9 Rounds +9 DL, 10 PU (343) Points
Dan L. 9 Rounds +9 DL, 5 PU (338 Points)
Ryan P. 9 Rounds +5 DL (329 Points)
John Mc-D. 9 Rounds +1 DL (325 Points)
Jeremy F. 8 Rounds +9 DL, 12 PU, 12 BJ (321 Points)
Chris L. 8 Rounds +4 DL (292 Points)
Edgar L. 7 Rounds +9 DL, 12 PU, 8 BJ (281 Points)
Carlos G. 7 Rounds +9nDL, 6 PU (267 Points)
Jacinto B. 7 Rounds +9 DL, 5 PU (266 Points)
Chris F. 7 Rounds +9 DL, 3 PU (264 Points)

Zakiya (Kiki) P. 10 Rounds +9 DL (369 Points)
Jessica F. 9 Rounds +9 DL, 12 PU 1 BJ (346 Points)
Melissa L. 8 Rounds +9 DL (297 Points)
Stephanie P. 8 Rounds +2 DL (290 Points)
Sarah H. 7 Rounds +9 DL, 1 PU (262 Points)

Great work everyone thank you for all your hard work!

Sectional WOD #2 is Done!

The second round of the 2011 Open Sectionals is over and we want to congratulate our athletes on an amazing job yesterday during a very tough WOD.  We also want to thank all of the volunteers who helped us put together an awesome event! 

Next week the competition moves on to CF Virtuosity for two weeks before wrapping up with the final two events at CF Long Island City. 

The Rest Day Dinner Returns!

Justin L, Michele K, Greg, and Erica N have banded together to continue the tradition of Paleo Rest Day Dinners!  If you didn't have a chance to attend one during the Challenge or did and dug it then you're in luck! 

The next Rest Day Dinner is scheduled for Friday, April 8th at Famous Sichuan in Chinatown - all-you-can-eat paleo-friendly sichuan hot pot, $25 a person!

Meet at the restaurant at 8:30ish, or leave from CFSBK after open gym. Everyone is welcome and encouraged to attned.  Please RSVP to Erica N. at erica.nofi(at)


Have you seen these? (SBK is Featured!) NYC Palimpest Project


Back Squat

2 Box Squats on the Minute for 10 minutes
5-10 lbs heavier than last week

Post loads to comments.
(E3/8)Compare to 3.26.11

Tabata Mash-up:

Deadlift 225/155
Box Jumps 20"/24"

Athletes will complete 8 alternating rounds (of :20s work/:10s rest) for each movement

Thinkin of a master plan...Coaches Fox and David confer during Sectional WOD #1

Sectionals WOD #2 is here!

We're incredibly excited to be hosting 2011 CF Games Open Sectionals WOD #2 today!  Athletes and Judges should arrive at 12:30 for registration and the event will start promptly at 1pm.  The first heat will begin no later than 1pm.

Athletes's/Judges heat assignments can be found here!

Reminder: There is no 12pm Group Class, Active Recovery or CrossFit Kids today!  All other classes run on their normal schedule.

Come Cheer on Team CFSBK

Team CFSBK is currently in 36th place regionally. The top 30 teams move on to the CF Games Regionals in Mass. We Need Your Support! Come on out today to cheer on Team CFSBK as they lay it on the line for WOD #2!!

2011 New York City Barefoot Run

If you're interested in barefoot running or natural movement, the 2011 New York City Barefoot Run will be held on September 24-25th.  

- Check out the brand new website:

- We have an awesome line-up of barefoot running and natural movement experts, and it's only getting bigger: Meet the Kudus

- Please show us some love on facebook to start building the buzz: Like NYCBR

- Early Bird rate of $65 if you register before midnight April 10th.  This includes a tech tee, access to all clinics, talks, and the run, a whole load of discounts, ferry rides to and from Governors Island, food at the run, and entry in the Runners Raffle.


Are Cold Cuts Primal? Mark's Daily Apple


Rest Day

Memory Lane pt 3: Peter "Hubby" H. Squatting at CFSBK 1.0

Sectionals Heat Assignments!

The heats have been assigned for Sectional WOD #2!  Click HERE to find out which heat you are competing/judging.  WOD #1 was a huge success and we look forward to hosting again this weekend.  Good luck to everyone!

Photographer Needed for Sectionals this Weekend

All of our resident photographers are booked this weekend.  If you're free 12:30p-4p on Saturday and comfortable with a digital SLR camera we'd love to have you document Sectionals WOD #2.  Don't have a camera? No worries, we'll provide one.  If you're interested, please contact David at David(AT)

Saturday Schedule Change Reminder

Remember there is NO 12pm class, Active Recovery or CF Kids class due to the Sectionals.  All other classes run as usual. 


What are some of your goals outside of the gym?


Sports Injury Lessons from the Circus NY Times
Homemade Cultured Butter
Mark's Daily Apple



use 75% 1RM Press or 66% 1RM of Push press
super set 5-10 strict chins/pullups with each work set of press (no failing on this)

Post loads/chins or pull-up scores to comments.

21-15-9 reps for time of:
Push press
Lateral jumps over an obstacle

Athletes will use the same load for the WOD as they did for their Press.

Post Rx and time to comments.

Memory Lane pt. 2: Overhead Squat Prep at the Lyceum

Join the team SBK Support Staff this weekend!

We're looking for a few folks to help with the room set-up/break down this weekend at the CrossFit open sectional event.  If anyone was planning on coming anyway or perhaps taking the 11pm class, we'd love to have a couple extra hands to build some barbells, clear the equipment and stage the workout stations.  If you're staying for the whole event or coming later, we'd also appreciate a hand breaking everything down. We will dole out some CFSBK swag to everyone helping out!

Please email David(at) if you're able and willing!  We'll need about 2-4 people total.

Also, if anyone has a photography background and can photograph the event for us (we'll provide a camera) please let us know!

Calling all Level 1 certified CrossFitters

Got your L1? We're looking for some people to volunteer as judges for the event on Saturday. You'll be judging athletes compete in the Deadlift, Push-up and Box Jump triplet.  

Please email David(at) if you'd like to help.  

Additionally, please watch this video (link to games video) to see the rules and standards for the 2nd Open Sectional WOD.


What movement from this weekend's sectional WOD do you think would be the toughest for you?  What would be the easiest? 

16 Tips for Desk Jockeys: What to do about Sitting All Day Mark's Daily Apple
Study Sheds Light on Gluten Sensitivity
Wall Street Journal


Back Squat

Increase load each set to find a HEAVY set of 5! 

Post loads to comments.
(E 2/8) Compare to 3.26.11 and 8.18.11

With a partner, complete the following work for time:
100 KB Swings 2 pd/1.5 pd

2000m Row

Partition the work anyway you see fit, only one athlete working at a time.  All work must be completed before time is called.

Post load and time to comments.

A Great from the Crate
: Alan is LOVES going overhead!

Get Ready to Squat!

Tonight, we're going for heavy sets of Back Squat! Please read or re-read Coach Margie's excellent article "Getting Ready to Squat"  on preparing for a heavy day under the bar. Get psyched!

Remember we've got a slew of awesome and informative training and nutrition articles under the CFSBK Training Articles and Media section of the blog.

C'mon on ride that (PR) train, come on ride it...Woo! Woo!

Vincent D.  49.5" Box Jump
Katie M. 245# BSQ
Jess F. 225# BSQ
Laurel M. 100# Press
Margie 90# Press
Steph P. 6:59 Annie PR

Congratulations to everyone and great job on all the hard work!

CF Games Open Sectionals WOD #2 at CFSBK this Weekend!

We're proud to be hosting Sectionals WOD #2 this Saturday! The event will start at 1pm with athlete registration starting at 12:30pm. 

There will be NO 12pm Group class, Active Recovery or CrossFit Kids classes today. 

Anyone interested in volunteering who did not last time shoot David an email at: david(AT)

Shaolin Soccer Photo Album!
Der Spiegel
Graham Holmberg's Competition Strategy


Rest Day

David addresses the masses before Sectionals WOD 1. 

Happy Birthday Billy K.!


Sectional Workout #2 is scheduled to be announced this evening!  Any guesses on movements or what kind of WOD we'll see this time around?  Anything CFSBK competitors want to see?  Anything you hope doesn't come up?


The Dose of Intervention and the Land of Dr. Oz Gary Taubes
Philadelphia Schools Battle Students' Bad Diets
NY Times