WOD 3.17.11

AMRAP in 20 Minutes:

Run 400m
20 Wall Ball Shots 20/14

Post RX and Rounds to comments.
Compare to 3.21.10

Coach Jeremy gives a Training Lecture to the Strength Intensive

Changes to This Weekend's Schedule

Remember there is NO 12pm Group class, Active Recovery and CrossFit Kids class this Saturday due to the CF Games Open Sectionals.  All other classes run as regularly scheduled. 

Canes: Not Just for Pimps Anymore!

Three (count 'em) new TheraCanes arrived yesterday!  Have a hard to reach knot in your back? Grab the 'cane and use one of the 6 strategically placed balls (HA!) to work it out!  There are a couple of a handy dandy manuals in the gym as well if you're looking for ideas on how to hit those hard to reach spots. 


Who's participating in Sectionals this weekend? Who is coming out to cheer on and support their fellow CFSBK members for WOD #1?


CF Games Open Sectionals WOD #1 Crossfit
Just Say No To Scaling
Clues to Gluten Sensitivity 
 Wall Street Journal


WOD 3.16.11

10 Rounds for Time of:
1 Round of the Bear Complex 155/105
3 Muscle-ups

The Bear is complex consisting of: Power Clean/FSQ/Push Press*/BSQ/Push Press*.
*For this workout instead of Push Press it is shoulder to overhead anyhow.

Post RX and time to comments.

John S. does some post WOD GHD Sit-ups

We're Still in Need of a Few Good Crossfitters

Sectionals begin this Saturday and we still need a few folks to help us run the event.  We could use your help from approximately 12pm to 4pm this Saturday 3/19. 

Additionally if you are Level 1 Certified and would like to help judge the event please let us know!

If you're interested in volunteering please contact David via David(AT)

Competition Class Meets Tonight at 7pm

Remember Competition Class meets tonight at 7pm and will then be meeting on Thursdays at 7pm starting next week until the end of Sectionals. 

Hey Batter Batter!

The Prospect Park Women's Softball League is gearing up for their 2011 Season and are hosting tryouts this weekend and next Wednesday.  If you are interested in trying out please check their website for all the details and/or contact Coach Jess Fox at JessicaFox78(AT) for more details.


The Women of the 2010 Crossfit Games Crossfit
Guidelines for Being a Judge at the CrossFit Games Open


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. 


Evolutionary Psychology Psychology Today
Why Don't You Look Like a Fitness Model?
At Park Slope Food Co-op, Nannies Covering Shifts
NY Times


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. 


Caffeine Clean: Four Months without Coffee Whole 9
A Daily Regimen Born in Prison
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.
How Heavy is Too Heavy? Catalyst Athletics
In Pictures: The Beauty of the Bicycle BBC
Mikhail Koklyaev ties Vasilly Alexeev's record YouTube
Mobility for Lifters 70's Big


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
Tips for Successful Goal Setting CrossFit Invictus
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