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


WOD 1.9.11

As Many Rounds as Possible in 20 Minutes of:

3 Muscle Ups
10 1 Arm DB Thrusters Left
3 Muscle Ups
10 1 Arm DB Thrusters Right
* Sub for Muscle-ups: Muscle Up from the floor OR 5 Pull Ups + 5 Ring Dips/Push Ups = 1 Muscle Up

Post loads and rounds to comments.

Kevin R. does today's WOD.

Paleo Challenge Rest Day Dinners

Thanks to all attended last night's first rest day dinner of the Challenge!  We hope you had a great time and some delicious ancient ancestral cuisineA special thanks to Coach Fox for organizing the innaugural dinner.  With the exception of next weekend we have rest day dinners scheduled for each Friday night of the challenge.  We have FOUR dates that still need organziers and we need YOUR help in organizing them.  Please email us if you're interested in organizing/hosting one.  The dates are:

1/21, 1/28, 2/4, 2/11

Remember, these can be informal, either hosted in-home or at a restaurant. The whole purpose of these rest day dinners is to serve as reinforcement along the way, giving folks a way to share difficulties and successes in a positive environment!

Email us at info(AT) if you want to host!

SBK Community Paleo Potluck Countdown!

 Our big Paleo Potuluck is just under a week away!  The Potluck is next Saturday, January 15 at 6pm. Please RSVP to info(AT) so we know you're coming AND what you're bringing.  And all you SBKParents don't fret kids are welcome! Looking forward to seeing you there!

How can it be Paleo? It's called Bierkraft not Mietkraft?!

Ben G. Crossfitter extraordinaire also happens to own one of our favorite establishments, Bierkraft on 5th Ave.  They are known far and wide for their delicious sandwich specials and their amazing selection of ice cold liquid gluten (beer).
But did you know that Ben and his crew now have a selection of paleo meals that'll sate the hunger of any would-be caveman or cavewoman?  On weekends ask about the Pinwheel Special (a selection of meats, salad and avocado).  All sandwiches ordered without bread come instead on a big pile of mixed greens.  Oh, and all their meats are from local farms and from pastured animals.  NOM! 


Paleo Poor: Your Guide to the Grocery Store


Overhead Squat

(E2/8) 2-3-1 Tempo Squats. Use 85-90% of heaviest weight from exposure 1.

A tempo simply means that the amount of time you spend in certain positions of an exercise are controlled.  This is a great way to develop position-specific strength and stability. Tempo for this squat will be 2-3-1. Todays tempo looks like this:

:02 Descent to bottom
:03 Hold at full depth
:01 Ascent back to top

Post loads to comments.
Compare to 1.5.11

For time:
Row 500 meters

100 Double Unders
Row 500 meters

Post time to comments.

Juliana A. levitates.

Why do I Feel Funny?
By Margie Lempert

It's a little over one week into the Paleo Challenge, you've done at least one big shopping trip, you're getting into this cooking thing, you're diggin' the meat, feeling hardcore, totally rockin' it!

Except. Well. You feel kinda funny. Not like gym class funny; more like slept too long, contact high funny. What gives? I mean, paleo eating is supposed to make you feel really good. "Look, feel, perform better" Right?

Right. And you will, but first your body has to adapt. Unless you are cracking out on fresh and dried fruit and coconut water (which is hopefully not the case), your carbohydrate consumption has dropped considerably. No more grains, legumes, sugar, even dairy - aka carb, carb, carb and carb. The standard american diet is carbohydrate intensive, and carbs are super easy for the body to turn into energy. You've just dumped most of your main supply of gas, and your body is a bit pissed. Feeling weak, nauseated, dehydrated, constipated, even flu-ish are all very common reactions. And engaging in strenuous exercise (ahem) generally exacerbates such reactions.

But this will pass. Once your body figures out how to run on fat, both dietary and your own, things will smooth out and the real health benefits will begin.

You might be thinking that if it feels this crappy to "switch" your fuel source, maybe it's not such a good idea - this whole paleo thing has a fatal flaw. I think Gary Taubes' puts it best: "Carbohydrate withdrawal is often interpreted as a need for carbohydrate. It's like telling smokers who are trying to quit that their withdrawal symptoms are caused by a need for cigarettes and then suggesting they go back to smoking to solve the problem." (From Gary Taubes' Why We Get Fat.) Excess carbohydrates may be easy to burn, but they promote all kinds of problems including fat growth, insulin insensitivity, metabolic derangement/type II diabetes, a crappy cholesterol profile, and, many believe, can contribute to cancer growth and heart disease.

So, what's a girl to do? Eat lots of protein and fat, throw in some starchy veg post workout, give yourself a break if your workouts feel harder than usual and hang in there. Once you're passed the initial week or two, you should start feeling back to normal. And then you'll start feeling really damn good.

Paleo Challengers, How are you feeling? How are have your workouts been? Your Sleep? Any unexpected 'side-effects?'

There's a (Paleo) App for that- Part 4
17 Ways to Improve Your Sleep Mark's Daily Apple


Bench Press

(E 1/4) Sets Across

Post loads to comments.
compare to 4.28.10 and 4.14.10


Buy-in for Bench Press is 20 strict push-ups unbroken with good form. Athletes who can't accomplish this will work push-ups as the Upper Body strength movement for this cycle. Choose a submaximal rep range for today's Push-ups, i.e. if you fail at 8, do 5 x 5 reps with the goal being to increase total volume by exposure 4. You should NOT be hitting failure on any of your sets today.

As many rounds as possible in 7 minutes of:
3 Power Cleans 155/105
7 Burpees

Post rounds and Rx to comments 

Coach Fox demos the good, the bad and the ugly of push-ups.

Paleo Potluck Reminder

Don't forget that we'll be hosting an evening of food and fun Saturday, January 15! 

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

What's your favorite homemade Paleo dish?  We're looking to get an in-house list of recipes so if you've got a winner go ahead and post it in the comments of the Paleo Challenge page here.


Read Fox's Push-ups 101 so you don't look like this.
More Reasons to Eat Grass-Fed


Overhead Squat

(E 1/4) Find a Heavy 5 today

Post loads to comments.
Compare to 9.29.10 and 8.28.10


On the minute for 10 Minutes:
1 Back Squat
20 Double Unders
*Use 85% of 1RM on BSQ

Post loads to comments.

Coach Nick opens w/ 315x3

Last Chance to Join the Paleo Challenge!

A HUGE shout out to all the folks who have already joined the Challenge!  We've received a ton of awesome, thorough action plans and are looking forward to seeing folks achieve their goals for the Challenge. 

Today, January 5th is the last day to officially join the 2011 Paleo Challenge.  Please send your before pictures and Plan of Action to info(AT) today! 

Remember anything you could ever wish to know about the Challenge is right here.

Good luck to Steph P. who is running in the Ragnar Relay: Miami to Key West this weekend!!

Are you keeping a food log as part of your action plan?  For those who've kept a food log before have you found it effective in helping you reach your nutrition/dietary goals?

Paleo Fitness
Easy Ways to Be a Sleep Viking


Rest Day

Pork Tenderloin with Marinara Sauce/ Pork Tenderloin with Aji Sauce

Roasted Pork Tenderloin with Vegetables

By Christian Fox

Here’s a great, simple, way to enjoy either of the two sauces from the last recipe installment. If you have the sauces on hand (you do, right?) then most of the prep time, which is minimal, is spent chopping the vegetables. The vegetables are easily interchangeable with others you have on hand or like better. Zucchini, cauliflower, parsnip, or bell pepper would all work well. The denser the vegetable the smaller you’d chop it so they all finish at the same time.

Preheat oven to 425 degrees

You’ll need:
2 1¼ - 2 lb Pork Tenderloins (these often come wrapped two in a pack)
3-5 cloves of garlic, minced
1 large Onion, chopped or sliced into bite sized pieces
1 large Carrot, peeled and ¼ inch slice on the bias
1 head of Broccoli, chopped into bite sized pieces
4 Tbsp Olive Oil
1 tsp Thyme
2 tsp Black Pepper
3 tsp Salt
2 tsp Oregano
2 tsp Cumin
¼ - ½ tsp Cayenne Pepper (or dried chipotle), optional

In a large mixing bowl, toss the onion, carrot, and broccoli with 2 Tbsp olive oil, thyme, and 1 tsp salt to coat the vegetables in oil and seasoning. Spread the vegetables into one layer on a large sheet pan. Put the pork tenderloin in the mixing bowl with the remaining olive oil and salt, black pepper, oregano, cumin, garlic, and chile if using, and toss to coat. Place pork on top of vegetables on the sheet pan and roast at 425 degrees in pre-heated oven until a thermometer reads 150 degrees on the pork, probably 15-20 minutes. Remove the pork to cool before slicing and let the vegetables roast for another 10 minutes so they become a bit crispy (and infinitely more yummy).  Serve the pork sliced over the vegetables and top with either the marinara or the aji’.

Cook! Enjoy!

Friday Rest Day Dinner

This Friday, January 7th will mark our first Rest Day Dinner of the Paleo Challenge.  Join your host Coach Christian Fox for an evening of food and fun at:

Bogota Latin Bistro
141 5th Avenue at St.John's
Brooklyn, NY 11217

7:30 pm this Friday

RSVP to chrisfoxnyc(AT) by 12 pm Thursday

What's your favorite Paleo-friendly eatery?

Take the Red Pill-PDF Version of The Food Matrix
Olga Kotelko, 91-year-old Master Athlete



(E1/4)  Find a heavy triple with perfect form*
*Technical breakdown will be considered a missed lift.

Post loads to comments.
Compare to 9.20.10 and 9.6.10


3 Rounds for time of:
7 Pull-ups
14 Box Jumps
21 Sit-ups

Post time to comments.


And We're Off!

Today begins our first Strength Cycle of 2011! 

Remember our three main movements will be:

Pull Variant-Deadlift (Monday)
Squat Variant-Overhead Squat (Wednesday/Saturday)
Upper Body Variant-Bench Press (Thursday)

See you in the gym!


PDF of Tim Ferriss' Slow-Carb Cookbook (Tons of paleo/or easy make paleo recipes)
A Healthy Body and Mind in 2011: A Plan of Attack