AMRAP 20 Minutes
30 Box Jumps 24/20
20 Push Press 115/80
30 Pull-Ups

Post Rounds and Rx to comments.

Going Up.

Who Was Danny?

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.



Kelly Starrett Mobility Seminar This Weekend

There will be group NO CLASSES (Group, Active Recovery, Teaser) this weekend.  We will resume our usual schedule this weekend.  We apologize for the inconvenience and members can bank their missed classes forward to the next week. 


New 6AM & 7AM Classes Start February 9!

We're excited to announce that we will now be offering 6 and 7AM classes every weekday with the addition of our new Wednesday morning classes.  Our new 6 and 7Am session begin Wednesday, February 9!


Knockin' Boots

Winter weather means winter gear and in the interest of making room for everyone's stuff and still keeping the gym nice and tidy please line your boots neatly up against the garage door.  Thanks! 


Mo' Butter Makes you Mo' Better at Math? Quantified Self
Two Clips of the Mainstream Media Covering the Paleo Diet "Fad"
Hunter Gatherer

13 Univeristy of Iowa Football Players get Rhabdo Sports Illustrated
CF Football's John Welbourn on the Iowa Situation Talk to Me Johnnie


Rest Day


Nasty Girls

3 Rounds for time:
50 Squats
7 Muscle-Ups
10 Hang Power Cleans 135/95

Post Rx and time to comments.
Compare to 12.11.08 

Jayson S. Surfing in Hawaii

Happy Birthday Chris Artis!!


Final Rest Day Dinner Reminder

Last day to RSVP for this Friday's Rest Day Dinner with Kahrin B.
Email Kahrin at kcbennett2010(AT) to join

Full details here


Eva T., Nicole and Annie do "Nasty Girls"
Do Nothing for 2 Minutes via
Piano Stairs Youtube


Rest Day

Samir doing Active Recovery on the banks of the Ganges

6am and 7am CrossFit Group Classes are cancelled today! We apoligize for the late notice.  Feel free to come in for some light movement but please note that we will not be running formal classes due to an instructor absence. 

Paleo Challenge Mid-point Check-in

We've got less than 30 days left in the 2011 Paleo Challenge and we want to check in to see how you're feeling and performing. What are you most proud of so far?  What are you looking to improve upon in the next month?

Also what, if any, changes you've made to your goals or plan of attack since starting the program and what you've got planned on the goals front for the month of February? 

Congratulations to on making it this far, the toughest part is largely over! 


A Year and a Day

Yesterday, marked the 1 year anniversary of our 'soft open' at Degraw Street.  We want to thank all of our members, staff and extended family for an incredible year and all that you have brought to this phase of SBK!


Rest Day Dinner Reminder

Our beloved Kahrin B. is hosting this Friday's Paleo Challenge Rest Day dinner.  Join her at The Smoke Joint in Ft. Greene for heaping helpings of heavenly BBQ this Friday, February 4th at 7p. 

To RSVP please email: kcbennett2010(AT) by 2/2/11

For all the details on the evening including the meeting time and location check here.


Sleep is Awesome Fast Company
Childhood Obesity Linked to Habits Not Heredity University of Michigan


WOD 1.31.11

5 Rounds for time of:
5 Deadlift 275/185
10 Burpees

To scale the Deadlift up/down consider using ~75% of your 1RM

Post loads and times to comments.
Compare to 10.20.10 and 9.20.09

Luca L. keeps telling himself it's only a dream....

Happy Birthday Gabrus and Frank A.!!!


Overhead Squat PR Train!

The train just keeps on chuggin...

Katie M 165
Ashley F 110
Ritchie Y 105
Stella 55
Kevin R 255 (PR Tie)
Jess F 125
Rob N 105
Robin R 95
Will S 145
Devi A 67
Aaron S 105
David F 160
Jon S 95
Allan E 145
Sameer 165
Andrew W 135
Kiki 110
Nick K 165
Eric L 165
Fox 195
Melissa L 105
JMD 155
Asta F 80
Damian 175
Ari 135
Dan H2 135
Carlos G 155
Dan R 225

Great work everyone on another successful OHS cycle!


SBKitchen presents...Of Ducks and Bunnies: A Class in Butchery

Take your paleo-sity to the next level by learning how to handle a whole animal in the kitchen. Butchering and preparing an animal from start to finish is the most self-reliant, responsible, creative and cost effective way to feed yourself well. Ben Granger (aka Bierkraft Ben) and Coach Margie (aka his sous chef) will teach you how to truss and take apart a duck and a rabbit using proper knife skills. We will cover a variety of cooking methods including roasting, braising, confit, making stock and rendering fat. From bill to fluff, you will walk away being able to get the most variety and value out of your food. 

Plus, playing with knives is fun.

This is a fully hands on experience; each participant will take home their butchered duck and bunny, as well as a boning knife. Please bring a cutting board or butcher block.

Limited to 10 participants. RSVP to Margie(at)crossfitsouthbrooklyn(dot)
com by Monday, February 7.

When: Saturday, February 12, 5-7pm
Where: CFSBK
How much: $100 for a single (one duck, one bunny, one knife)
                   $120 for a couple (one duck, one bunny, 2 knives per couple)


CFSBK on ABC's Nightline Tonight!

Just a reminder that the piece on Paleolithic Nutrition and Exercise featuring Robb Wolf, Art Devany and a number of CFBSKers should be airing tonight! Check your local listings or Nightline's Official Site




As Many Rounds as Possible in 20 Minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats

Post Rx and rounds to comments.
compare to 3.7.10

Teresa B warms up for a Heavy Single

CFSBK Group Class Programming Notes
Starting today, we'll be programming a "Crush Week" of WODs before starting the back off week on Saturday the 5th.  Our normal cycle of programming will continue on 2/12.  Here it is all spelled out for ya:
1/30-2/4 "Crush Week"
2/5-2/12 Back Off Week
2/12 New cycle of programming starts. 

The movement pool for the next cycle will be:
The Snatch, Front Squats & Push Press

SBK Competition Team Athletes

We'd like you to get a dose of doing multiple WODs in a day while managing pre and post WOD nutrition. Most, if not all, CrossFit competitions involve multiple events in a day and what/when to eat can  be critical to performance. We'd like you to get that dose this weekend. While not mandatory, you are all strongly encouraged to come to either the 10 or 11am group class today and do the WOD, replenish your stores, and come back for the noon SBK Team Competition Class. If you come to the 11am class let the coach know you're also doing the noon class and you will be allowed to get started right away so you'll have time for a snack in between.

What to eat? Nothing new to your system. Something small and easily digestible. You need some protein and some carbohydrate, but nothing too heavy, and little to no fat. Fat slows digestion, which is not good here. You don't want a 1/4 pounder to be sitting in your stomach come WOD time.

Boiled egg and a few dried apricots
2-3 oz Chicken and a 1/4 sweet potato
1/3 -1 cup Chili made with lean ground beef chili and butternut squash
*1/2 serving Whey protein and carb (malto) shake (*During events, only do the whey shake route if you've done it before and know you handle it well)

Sign up for the Hail to the Queen Throwdown on 2/26/11! A Women's only CrossFit Competition!
A New Recipe from the SBK Paleolilith


2/18/11 Rest Day Dinner

Host: Michele Knaub + Craig Canton

Host Contact: mignyc(AT)

Location: Craig C's House 47-49 Lincoln Place apt 1a

Time: 8:30pm, (Special time to Strength Cyclers can come)

RSVP: By Wedbesday ideally.  Thereis no limit on attendants!

What to bring: Nothing!! If your paleo challenge includes alchohol and you want to drink, bring some to share.  Michele will be doing all the cooking!

Will You be there? Email Michele and Post to comments!