WOD 1.16.11

As Many Rounds as Possible in 15 Minutes of:
3 Power Cleans 155/105
3 Pull Ups
6 Push Ups
9 Box Jumps

Post rounds and Rx to comments.

Skill Work
Front Lever Practice
Ring Inversions 101

The CFSBK Paleo Potluck was a huge success! Thanks to all those who came out.  ABC's Nightline even came out to cover the event!

I…um…cheated…on the Paleo Challenge…now what?
by Chris Fox

    So, you were out to dinner/lunch/brunch/drinks/whatever with family/co-workers/significant other/friends/enemies/whoever, and in a moment of weakness had a big plate of pasta/pizza/bread/potatoes/whatever…now what? Are you a failure? A loser? You had a burger WITH the bun? Seriously, do you have zero will power? Why can you not follow through with this thing for 60 days?
    Fret not, folks. This is but a road bump on the highway to better living. You “cheated”, so what? The mountains will not crumble, the ground will not open up and suck you in, and, you are NOT destined to keep repeating the same pattern. What do you do? Pick it back up right where you left off. Simply make sure the next meal you have falls within the guidelines you set for yourself. Remember those goals and photos? Take a look at them. Reassure yourself that you are doing better now than you did before then, and you will be doing better in the future. Keep doing the best you can. The biggest mistake you can make is to tell yourself you “fell off the wagon” and are back into old habits. That is a self destructive though process and an excuse to keep “cheating”. Just get right back into your groove. Bad habits are hard to break, and (News Flash!) you’re gonna mess up every so often. The good news is that all habits are hard to break, and the more good choices you make for yourself the more you are ingraining yourself with good habits. There’s a whole bevy of cohorts and coaches in your corner cheering you on to do well.

The CFSBK Olympic Weightlifting Cycle!
Want to spend 8 weeks improving your olympic lifts?  Check out our upcoming Olympic Weightlifting Cycle.  The class will focus on mechanical efficiency and technical proficiency emphasising proper position, tempo and finally load.  The program is comprised of full squat variations of the lifts, squats and a selection of basic plyometrics and assistance exercises.
Whether you are looking to be a better Olympic lifter or Crossfitter this class will help improve your numbers and cut your WOD times. 

For more information and for registration links, Click Here!

What was your favorite dish from the potluck last night?!


Overhead Squat

(E4/8) First, find a Heavy Triple, then,

Perform max reps at 75% of your heaviest load.

Post loads and reps to comments.
compare to 1.12.11

50 Dumbbell Squat Cleans for time.
Done at work/rest of :45/:15

Post load and time to comments.
compare to 10.13.10

A testimonial from John J:

"Today (12/28) two young guys snatched my phone on 7th ave. and ran for it up Lincoln Pl. I typically never talk on the phone on the street, but it was blizzard-transportation-coordination-related, so a rare exception.

I hesitated for a moment, figuring it was a lost cause, giving them about a 5 second lead. Then I thought, "lift heavy things, sprint occasionally..." so I gave chase. Realizing I'd catch them in a half a block, they ditched the phone, crossed the street, and walked away.

I'm not at all sure what I'd have done had I caught up with them, so I'm really glad it turned out the way it did. But I'll admit it was fun to run down fleeing thieves. I'd say this was the first real-world high-adrenaline situation where I felt the benefits of Crossfit profoundly. (Note I would not have done this if it were not the middle of the day with plenty of witnesses...)"

Potluck Tonight!
Tonight is the Paleo Potluck! The event starts at 6pm and we're hoping to wrap things up by about 9pm.  If anyone could stay after for a bit and help clean up it would be greatly appreciated.  We've had a tremendous amount of people respond and we couldn't be more excited about getting everyone together to eat and socialize.  Also remember that Erica and Greg N are hosting an after-party at their apartment.  If you'd like to attend, please email erica.nofi(at)

See you all tonight!


Rest Day

Dan H3 concurs the Muscle Up last friday!

Due to a filming segment for ABC's Nightline with Robb Wolf and Art DeVany, we will not be holding Open Gym tonight from 5:30-7:30pm.  Wish us luck, everyone!

The Paleo Potluck is tomorrow! We've got almost 50! people attending. Huzzah!

Tough Titsday is fast approaching!
We've only got one slot left for Coach Margie's Tough Titsday starting on 1/18.  Check out this article Margie wrote on "Getting Ready to Squat" for some related reading. Do you know how to properly approach heavy loads from a mental and physical standpoint?  If not, she sure does.  To learn more and to register, click here!

What TV shows did you watch as a young kid?__________________
Paleolilith: The Paleo Diet's Secret Mistress
Nuts and Omega 6's Marks Daily Apple
Mitch Gaylord: Olympic Excellence


Bench Press or Push-Up

Bench Press
Add 2.5 - 10 lbs to last weeks sets

Push Ups
5 Sets Across
Add 1-2 Repetitions to last weeks work sets.

Post loads/reps to comments.
compare to 1.6.11

For Time:
Row 250 meters
21 Dumbbell Push Presses
Row 500 meters
15 Dumbbell Push Presses
Row 750m
9 Dumbbell Push Presses

Post Rx and time to comments.

Coach Nick's Tempo Overhead Squats

Due to some filming for Nightline that will go on in the gym, there is No Open Gym this Friday night from 5:30-7:30pm.  Anyone who normally comes to open gym and is missing a class may bank that class and push it forward.  We apologize for the short notice!

C.R.A.S.H.-B Training info from Coach Nick
Coach Nick will take a group of CrossFitters to the CRASH-B Indoor Rowing Championships – "like lambs to the slaughter," he says – on Feb. 20th in Boston. He has developed a program and will hold a few sessions with anyone who's interested in going.  To see view the training program from now until then, click this link

Nick will hold a workshop here at 12pm on Saturday, the 22nd. At the workshop he will cover the following:

  • The CRASH-B – the format, what to expect, etc.

  • The training program

  • Rowing technique

  • The 2000m race

  • The ins and outs of the Concept 2 rowing ergometer (the "erg")

  • Nick will also lead a short workout.

Please email Nick(at) if you're interested in signing up for the CRASH-Bs. Even if you're not going, you're welcome to join the workshop and do the training program.

Paleo Potluck Reminders
If you're bringing a dish that needs to be/stay heated, please bring a crock pot or warming device if you can.  We have a microwave available at the gym and will bring some heating stations but the more you can bring the better!  For a list of the current RSVP'd meals click here!  Also- if anyone is able to show up 20-30 minutes early/stay 15 minutes late to help set up/breakdown it would be greatly appreciated!

ALSO, remember that Greg and Erica N will be hosting an after party at their apartment and all are welcome to attend.  Please email erica.nofi(at) if you'd like to attend!
Mice Kept on Unnatural Sleep Cycle Go Haywire Wired


Overhead Squat

(e3/8) Sets Across
Theses are again, tempo sets at a 2-3-1 cadence.  Try to add weight from the last exposures 3x5 tempo squats.

Post loads to comments.
compare to 1.08.11

Tabata Mash-Up the Following two Movements:
Kettlebell Swings
Box Jumps

Choose a weight and box height that will allow you to cycle reps quickly

Post total for each movement and Rx to comments.
compare to 9.05.09 or 6.22.09

Dan B pulls 395

Announcing the CFSBK Olympic Weightlifting Cycle!

The Olympic lifts are the ultimate expression of strength, speed and power.  The Clean and Jerk and the Snatch require an array of physical skills (Strength, Flexibility, Coordination, Agility, Balance, Power and Speed) and can take a lifetime of training to truly master.  
This class is designed to take athletes with a basic exposure to the lifts and spend 8 weeks improving their Clean and Jerk and Snatch.  
We will focus on mechanical efficiency and technical proficiency emphasising proper position, tempo and finally load.  The program is comprised of full squat variations of the lifts, squats and a selection of basic plyometrics and assistance exercises.
Whether you are looking to be a better Olympic lifter or Crossfitter this class will help improve your numbers and cut your WOD times.  

In this  8 week, 24 session program we offer:
* Small group training designed to increase your competency with the lifts.
* Consistent and repeated exposure to the Snatch & Clean and Jerk and their variations
* A squatting variation each class.
* Video feedback/analysis
* Class materials include a syllabus and video materials
*New PRs.

Class is limited to 4 athletes.  
Pre-requisite: 6 Months of CF Group Class Programming or 1 Strength Cycle
Athletes must be cleared by Coach Shane prior to participation.

For more information and for registraion links, Click Here!

Nicole Carrol talks CrossFit and Nutrition
Nicole Carrol Overhead Squats her bodyweight for 15 Reps

Art DeVany reads from and discusses his new book, "The New Evolution Diet" at McnallyJackson tomorrow at 7!


Rest Day

Jeff B, Single Arm Dumbbell Thrusters

Check out Dan R's photo of Teresa B and Carlos G on the CrossFit Affiliate Blog today!

Why am I So Hungry?
By Chris Fox

You've been doing great with food choices during this first week of paleo, but some days find yourself wracked with hunger.WTF? Recognize that by removing grains, legumes, dairy, and refined sugar, you've removed potent calorie sources as well. Be sure to make up for those calories by eating enough protein and fat. You cannot expect be satisfied with an egg or two and a few veggies for breakfast if you expect that breakfast to last you any more than a few hours. You need to be eating enough. Don't throw hunger pangs on top of cravings for foods that you've removed from your diet. If you're starving you're much more likely to satisfy said cravings. Try combining 2 or more animal protein sources in meals and be sure that you have enough calories coming in. A good drizzle of olive oil or a small handful of nuts added to a meal can make all the difference.  Each of your meals should be centered around a generous serving of animal protein and garnished with veggies/fruit/nuts. A plate full of cauliflower and a boiled egg will not provide the energy you need to be a sane, functioning human being. Paleo choices give you the permission to EAT!

Speaking of Hungry... Remember to RSVP for the Paleo Potluck on the 15th!  We want to make sure that we get enough table space and cutlery for everyone.  Send your RSVP and dish choice to info(at) today!


Kipping Pull-Up 101
Need some work on your Kipping Pull-Up?  RSVP with David(at) for a :30-:45 Minute class on how to develop this essential CrossFit skill.  The class will be held on Thursday, January 20th at 8pm.  The price of entry is the ability to do a single strict chin up or pull-up.

Neanderthal A-Go-Go! Robb Wolf
The New Paleolithic Nutrition Forums! Robb Wolf
Beef Label Decoder National Geographic Green Guide
Peach and Pecan Scramble Performance Menu
Nutrition Prep Day with the Chans, Part 1 CrossFit Journal Preview
Professional Ballet Dancer Calves and Ankles Mobility WOD
Zack Kyrch Injury and Comeback



One Rep, on the Minute for 12 minutes
Use your heaviest successful load from exposure 1
Technical (form) faluires are still considered missed reps

Post loads to comments.
compare to 1.3.11

Partner "Angie"
For Time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Partners may partition the work as desired.  This is still done Chipper style such that all the Pull-ups must be completed before moving on to the push-ups

Post Partner, Rx and Time to comments.

Nicole sets up her Back Squat for WOD 1.5.11

Tough Titsday with Coach Margie
Ladies, it is time to get your estrogen on. Join Margie for a special four part series on going heavy. We will refine technique on Squat, Deadlift, Bench and Press and, most importantly, break down the mental aspect of moving maximal loads. Together, we will develop a solid sense of how to translate your linear gains at SBK into that triumphant 1 Rep Max. This is an opportunity to dude out in a women's only environment.

This is a practical class, but the focus is on developing physical and mental technique using low volume and heavy weights. This should complement your regular CrossFit life; if you have questions or concerns please don't hesitate to contact Margie(at)

For more information and to register, Click Here

Paleo Potluck on 1.15.11
The CFSBK Paleo Potluck is fast approaching! To read more about the event check out this write-up.  To RSVP, please email us at info(at)

Also! We've got 70 people participating in the Paleo Challenge.  If any of you guys have some non paleo-friendly food in your house that you'd like to get rid of, there is a food donation bin located at the gym under the sign up sheet.  Go ahead and grab all your canned twinkies and freeze dried pizzabagels, throw 'em in the bucket and we'll donate them to charity.
The Conscienstious Ominvore: From the Sea Whole9
A Seasonal Produce Guide (.pdf) Whole9
The BEST Chinese Hurdler
Back Squat Tip with Kelly Starrett CrossFit