Malcolm nice and upright during the OHS

A Star is Born

Congratulations to Scott J. and Suzy on the birth of their son August (Gus) Myers Jackson!  Gus was born 1/15/11 and both mom and baby boy are doing great!
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Rest Day Dinners Hosts Needed

We've got 5 remaining Paleo-themed Rest Day dinners remaining during the Challenge.  We currently have two hosting slots unfilled: 

Friday, January 21
Friday, February 4

Remember, these can be informal, either hosted in-home or at a restaurant of your choosing. 

The purpose of these dinners is to serve as reinforcement during the Challenge, giving folks a way to share difficulties and successes in a positive environment. If you're interested in being the host w/ the most please email us at info(AT)crossfitsouthbrooklyn.com. 
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Upcoming Seminars and Certs and SBK

There are still slots available for Kelly Starrett's Movement and Mobility Certifications.  We'll be hosting not one, but TWO full-day seminars with K-Starr.  If you're serious about improving your peformance by making increases to your flexibility and mobility check the links on the Upcoming Events sidebar or take the shortcuts here to register!  Saturday, February 5, 2011 & Sunday, February 6, 2011

We're also excited to announce that we're hosting Jeff Tucker and crew for the CrossFit Gymnastics Trainer Course Certifcation November 5-6, 2011.  Jeff and his team put on a phenomenal weekend of gymnastic skill development when they visited us before and we can't recommend their cert enough.  Check here to register! 
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Come "concur" the Kipping Pull-up  with our Kipping 101 Workshop

Do you have strict pull-ups but haven't pieced together the kip yet? Have you recently started kipping and can't quite get the rhythm right?  Join David O. this Thursday, January 20th at 8pm for a dedicated kipping tutorial. RSVP to David(AT)Crossfitsouthbrooklyn.com

Price of admission: One strict pull-up or chin-up.
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Hypocritical…or Human? Whole 9
Dessert Demons in Disguise Whole 9
Glow from Eating Well Judged Healthy Looking Scientific American

2-2-2
(E3/4) Go heavier than your previous triple
Technical (form) faluires are still considered missed reps

Post loads to comments.
Compare to 1.10.11 & 1.3.11

For time:
21-15-9
Burpees
Strict Knees to Elbows

Post time to comments.

Chris L. Cleans.

We will be operating on our regular schedule today!
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This is the third full week of the Paleo Challenge?  How're you feeling?  How are you performing in the gym?  Have you begun settling in to the ancestral way of life?
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Making a Weeks Worth of Meals in Advance Robb Wolf
Pole Vaulter Rasmus Wejnold Training Youtube
Knees to Elbows CrossFit.com

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
or
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!

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

3-3-3
(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.

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