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.


Rest Day

A huge thank you from the SBK Staff for another wonderful year!


Friday-6 &7 AM Group and Noon Classes.  NO EVENING OPEN GYM
Saturday-12PM Group Class ONLY.
Sunday-Normal Class Schedule.  We've got kids to feed.


Happy New Year!

2010 was an incredible year for SBK.  We moved into our very own space, we have seen our staff, our program and our membership grow. 

We owe it all to you who inspire us and help us to keep growing as trainers and athletes.  Thank you so much for an amazing year and with your continued hard work and support we look forward to an even bigger and better 2011.

We want to wish all of our members and extended family a very safe, happy, healthy and successful New Year! 


Plan You Work then Work Your Plan

Yesterday we asked you to spend some time brainstorming two or three fitness goals for 2011.  Now these goals can be as big or small as you want them to be but we've got a couple of guidelines. 

Your goals can be as bold and daring and exciting as you want them to be but they must be Specific and Measurable, and Attainable ("I PR my Squat by 20lbs by May 2011" vs. "I want to be stronger"), they must be Realistic (This is NOT an excuse to dream small but "I complete 30 Muscle-ups for time tomorrow" isn't a realistic goal if you don't have a single pull-up today) and they must be Timely (If you like it then you better put a date on it.  Don't just let your goals float out there in the ether).  The SMART guidelines as they are known are a pretty solid framework to help you define what it is you really want.  And you know how we Crossfitters love us some definitions and specificity!

Got your two or three goals in that pretty little head of yours?  Good!  To get the ball rolling right away post your goals and along with one or two steps/actions (per goal) in the comments. These actions should be ones you can take IMMEDIATELY aka no later than 24 hours from now (Ex: Sign-up for that competition or race, register for the Paleo Challenge, find a new paleo recipe, hell, maybe it's just throwing out that pack of Hot Pockets in the freezer). These steps will be the first step or two you take toward toward turning what is now only a goal into an achievement in 2011.

Remember this is what YOU want in 2011 and the SBK staff and your fellow members are here to support and help you in anyway we can!

Art Devany Book Signing in NYC

All you Paleo Challenge participants may want to check this out!  Art Devany, one of the foremost thinkers/writers on the subject of Paleo/Primal diet and author of "The New Evolution Diet" will be in town Thursday, January 13th at 7pm.  Click here for the 411.


What are your plans for New Year's Eve?


WOD 12.30.10

Perform 3 sets of the following complex for a maximal weight.
6 Deadlifts
3 Mid Hang Power Cleans

1 Push Jerk

You have 5 attempts to find a best complex. The bar may be dropped from overhead after the jerk but must be regripped and pulled shortly after it settles.

Post 5 attempts to comments.
Compare to 6.27.10 and 4.29.10

"Johnny Pulled a Pistol on Santa"

Going to the Chapel and They're Gonna Get Married!

Congratulations to Brooklyn Tri-Club members and CFSBK badasses Amy L. and Greg H. on their engagement!

Goals, Goals, Goals!

2011 is a couple of days away and we want you to have your fittest year yet!  Whether you've been Crossfitting for years or even just a few weeks it's of the utmost importance to set specific and measurable short-term and long-term fitness goals. 

So sit down and give some real thought to what you want to achieve inside or outside the gym next year.  Do you want to compete in a Crossfit competition? Adopt a strict paleo for diet for two months? Run your first marathon? Put on a singlet and push some heavy weight in a powerlifting meet or an olympic lifting meet?  Get your first strict pull-up? 

Whatever your goal is, take some time to write it down, post it on the blog and think of two or three actions you can take immediately to make that goal an achievement in the new year.  We'll do our best to help you succeed!

We'll be asking on Friday's blog post for your goals and the two or three immediate actions you'll take to get you on your way. 

The 60 Days of Paleo

No matter what your fitness goal is proper nutrition is key to getting you there.  So why not start the New Year off right eating like your paleolithic ancestors?

We've got not 1 but 2 great chances to feel and perform better:

2 Month Paleo Challenge

That's right 2 Months (January 1-February 28)  of eating and sleeping like a Caveperson! Remember to submit your "before" photo no later than January 5th as it will be used to compare with your "after" photo at the end of February. 

The top male and female will receieve 2 MONTHS of comped training at CrossFit South Brooklyn.  Please sumbit photos (Profile, and head-on views in bathing suit or reasonably tight fitting garments) to info(at) before 1/5/11.

We've got all the details of the challenge, the prizes and a slew of resources to help you along the way. Check it out HERE!!

SBK Community Paleo Potluck

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

Before & After The Crossfit Gamer


CFSBK Paleo Challenge 2011



The CFSBK Community

A 2 month "Paleo Challenge" focused on improving the quality of your nutrition and rest.  The intention is to help our members kickstart their year by developing some new, healthy habits.

January 1 – February 28. Post Challenge party on 3/5/11.

To look, feel and perform better! And to win awesome prizes!

How do I start?
Between now and 1/5/11 sign up on the “Paleo Challenge 2011” sheet at the gym, pay the $20 buy-in (all $ collected will be given out to winners as cash prizes), and submit your “before” photo. Photos can be either print or digital (no photoshopping!), and must have been taken after 12/25/10. Along with your photo you must submit your Plan Of Attack. This doesn’t have to be too long, just an outline of your plan for: Nutrition, Exercise, and Rest/Recovery. Be honest and reasonable, but try to be specific about what you intend on doing. At the end of the challenge participants will submit an “after” photo and a wrap up paragraph to be judged upon.
*Photos will only be viewed by the judges and will not be published anywhere without consent.

What if I’m out of town?
Just email us and submit your photo and Plan Of Attack digitally. We’ll write your name on the sign-in sheet. To register online, email info(at) .

What are the prizes?
For both men and women, the Grand Prize is 2 months of free unlimited training at CFSBK. 2nd and 3rd places will receive cash prizes. The amounts will be based on how much money goes into the prize pot via sign ups. The more people who participate, the more cash there will be on the line. And that’s not all; there are also gift certificates to be given out from local merchants, including Bierkraft, lululemon, Root Hill and CFSBK, of course.

Sweet! How do I win?
Winners will be announced at the Post Challenge Party on 3/5/11. Participants will be judged in 2 areas. 1 – Positive visual changes in body composition, i.e. looking better, whether the goal is to lose body fat or gain lean mass. 2- Being consistent with your Plan Of Attack, i.e. setting reasonable goals and following through with them. Did you eat the way you intended with minimal cheats? Did you sleep well and pay attention to recovery practices the way you intended?

What do I eat?
In short…quality animal proteins, lots of vegetables, some fruits, nuts and seeds, little starch, and no refined sugars. Read through the links at the bottom for more on this.

Cool. How about some help along the way?
All participants are encouraged to attend CFSBK’s Paleo Potluck dinner on 1/15/11. This occurs 2 weeks in, when some folks run out of their initial “high” from the novelty of change and could use some reinforcement. Participants are also encouraged to get together for “Rest Day Dinners” (Paleo, of course). These can be informal, either hosted in-home or at a restaurant. Again, these will serve
as reinforcement along the way, giving folks a way to share difficulties and successes in a positive environment. Email info(at) and sign up to organize a dinner on one of the following dates: 1/7, 1/21, 1/28, 2/4, 2/11, 2/18, and 2/25. They’re all Friday nights. We’ll post on the CFSBK website so folks can email the organizer of the week. Do this people… Strength in numbers!

Any thing else I can chew on?
If your goal is to lose body fat, doing some fasted, low-intensity exercise can help. The key is low-intensity. This can be an extended dog walk in the morning, or a yoga session at home, both before breakfast. Aim for 45-60 minutes.

More help, please?
Here are a few good resources to help:

Paleo FAQ – From our Paleo Demi-god, Robb Wolf. Particularly check out the Paleo Overview, the Quick Start Guide, and the Shopping List.

Own your Paleo – your own way.

A meathead talks rest and recovery – John Welbourne of CF Football. If he does yoga, you
can too, or at least mindfully stretch and spend time on a foam roller, right?

Cortisol Management – From the Whole 9 folks. Poor Sleep = Elevated cortisol = Belly Fat
+ Poor Sleep, it’s a vicious cycle.

Meditation also lowers cortisol, and you don’t have to be an old lady for it to work. Did you
read the bit about how they induced elevated cortisol?

Everyday Paleo
One of the MANY Paleo cooking blogs

Changing Weight 101


Snatch Balance


Post loads to comments.
Compare to 10.23.10

"Death by Pull-up"

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of rounds completed to comments.
Compare to 11.15.09 and 5.14.09

Our Coach's Dad can erg better than your Coach's Dad!

Flourish Workshop

CFSBK-member and resident fitness god Brian Z (aka BAZ) wanted to inform us of his wife's workshop entitled "Flourish".  This workshop is designed to help women achieve their nutrition, fitness and life goals in the New Year.  Sorry fellas this one is just for the ladies.  Head on over to check out the details and register here!

Mike Burgener teaches the Snatch Balance


Rest Day

When the going gets cold, the tough come Crossfit.

Tomorrow's Schedule

Ain't (s)no(w) stoppin' us now!

Tomorrow we're back to our full schedule.  6 and 7AM classes are a go-go! As is the rest of our Tuesday Schedule.  Come work off some of that cabin fever!!

The 10 General Physical Skills

1. Cardiovascular/respiratory endurance
-The ability of the body systems to gather, process, deliver oxygen.
2. Stamina

-The ability of the body systems to prcocess, deliver, store and utilize energy.
3. Strength
-The ability of the muscular units or combination of muscular uints, to apply force.
4. Flexibility
-The ability to maximize range of motion at a given joint.
5. Power

-The ability of the muscular unit, or combination of muscular units, to apply maximum forcein minimum time.
6. Speed 
-The ability to minimize the time cycle of a repeated movement.
7. Coordination
-The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility
-The ability to minimize transition time from one movement pattern to another.
9. Balance
-The ability to control the placement of the body's center of gravity in relation to its base of support.
10. Accuracy
-The ability to control movement in a  given direction or at a given intensity

"You are as fit as you are competent in these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills."
-Greg Glassman, "What is Fitness?" CFJ October, 2002

How fit/balanced across these skills are you?  In what areas are you strongest?  In what areas do you need to improve the most?  Which do you think is the most important?

Broad, General, Inclusive Fitness


WOD 12.27.10

As many rounds as possible in 7 minutes of:
7 Thrusters (135/95)
7 Knees-to-Elbows

Post loads and rounds to comments. 

Accessory Work
20 Minutes of Handstand Practice
*Advanced athletes will work toward freestanding handstand and/or freestanding HSPUs 

Post progressions to comments.

Knee to elbow demos and explanation (about 2 Minutes in)

David O. takin' to the streets

No Morning Classes
Due to the inclement weather, we're going to cancel our 6am and 7am classes today.  12pm and the evening classes are on as normally scheduled. Stay warm and dry, everyone!


Strength Cycle Reminder

Coach Jeremy's first Strength Cycles of the 2011 start next week!  Sign-up to CRUSH your old numbers in the New Year!

Register here!!


CrossFit Competition in the Cold!

CrossFit Long Island City is hosting a rather unique competition coming up in the New Year. Here's the description:

Welcome to the first ever Frostbite Competition! As CrossFit athletes we have to be prepared for the unknown and unknowable. A key part of this preparation is being able to perform under a variety of conditions, one of the most important being climate (think 2012.)

The events, while staying true to the CrossFit methodology, will offer a unique approach to physical activity and cold weather conditions. It will be a true testament of fitness and mental willpower. We are asking you to take yourself out of your comfort zone, even more so than you already do, and come participate in the first ever Frostbite competition! There will be prizes and afterparty!

If you're interested register here! ($25 Registration fee includes a t-shirt)
More Feats of Strength!