3-3-3
Heavier than last week
then, 1x Max Reps @ 75% of work weight from today

Post loads to comments.
Compare to 2.24.11

As Many Rounds As Possible 12 Minutes of:
30 Double Unders
20 KB Swings 24/16kg
10 Pull Ups

Post Rounds and Rx to comments.

CFSBK Featured on Nightline's "Eat Like a Caveman"

We know you're Family but are you our Friend on Facebook?

The kids these days love the Facebook!  So do we and we'd love to have you as our friend if you aren't.  So check us out at  http://www.facebook.com/CFSBK.  Let's be friends. Best friends….

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Meet the Caveman Dieters Nightline
A Growing Debate: How to Define Organic Food NPR
Is Eating Too Much Protein Going to Harm My Kidneys? Mark's Daily Apple

2-2-2
HEAVY!

Post loads to comments.
(E 6/8) Compare to 2.26.11 and 2.23.11

In 3 Minutes Complete:
400m Run
Max Rep Front Squats 135/95 in the remaining time.

Rest 3 minutes in between rounds.  3 rounds total.

Post Rx and FSQ totals to comments.
To scale use ~65% of heaviest FSQ set from the strength work.

Four Queens: Coach Margie, Kiki, Jess F., Steph P.

Feeling Competitive?

Jess F., Kiki, Steph P. and Coach Margie showed their stuff this weekend at the Hail to the Queen event at CrossFit Queens.  Are you looking for a way to test your mettle?  If so there are a couple of competitions coming up that'll give you the shot. 

2011 CrossFit Games Open Sectionals begin in a little over 2 weeks.  The competition this year is sure to be the fiercest yet.  The full details of how the open sectionals will run can be found here and you can register  at the following link:  http://nyccrossfitgamesopen.eventbrite.com/

Brooklyn Bun is a duathalon (Bike/Run) being held on April 17th in Prosepct Park.  If you're interested in a 20k bike followed by a 3.3 mile run check out the event's official site.  CFSBK members get $10 off registration! Post interest to comments or email David(AT)Crossfitsouthbrooklyn.com 

Party of the Century!

Hyperbole aside join us this Saturday starting at 6pm for the final paleo potluck and our first birthday at Degraw St. There will be paleo friendly drinks, a whole host of delicious food and we'll be announcing the winners of the Challenge as well as some other surprises.  Bring your friends, bring your family, bring food! To RSVP email info(AT)crossfitsouthbrooklyn.com with your number of guests and the dish you're bringing.  This is for all members whether you were in on the challenge or not.  Come out and party with us!

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So, you had that cheat meal(s), how're you feeling?
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The Secret of Loaded Carries Dan John
The Classic Things You Will Do in the Gym to Shoot Yourself in the Foot Staley Training Systems

Josh L. picks things up and puts them….overhead.

THE PALEO CHALLENGE IS OVER!!!

By Coach Fox

..Now what? Sidetracks aside, many of you stuck with your goals and intentions for the duration of this 60 day Paleo Challenge with results ranging from good to great to outstanding. Today you’ll get your ‘after’ photos submitted along with your write-up detailing your experience, and tonight you’ll likely want to celebrate the end of an era. But wait, is that what you set out to accomplish? A temporary solution? Or an introduction to a sustainable lifelong way of dealing with exercise, nutrition, rest, and recovery? Hopefully the latter, and while you may be bursting at the seams to indulge, make the breaking of your challenge an informed adult decision.

Some of you will feel no need to indulge in non-paleo treats and continue tonight and tomorrow exactly as you treated any other day in the last 2 months, and that’s great. Many of you will want to satisfy a craving that’s been with you since January 1st, and  that’s ok too. Go ahead and have the dessert/pizza/beer/bread/pasta that has been on your mind as you fell asleep many a night during the challenge. I want you to see what that indulgence holds for you and take stock of its value vs its perceived value. If you have a taste and move on continuing with the good habits you’ve developed you may notice little to no down side to this occasional treat. If, however, you decide to have the dessert after the pizza and beer and bread and pasta, you may feel differently. My advice is to treat yourself sensibly and not go overboard. Hopefully the cravings you experienced during the first few days and weeks of the challenge have subsided and a pattern of health supporting decisions have followed. Don’t let today start a yo-yo pattern where you need a “challenge” a few times a year to re-start healthy habits. 

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Eating Meat: A Primer for the Meat Challenged Whole 9
Steal These Meals: Recipe Sharing Blogs Whole 9
Fear is My Homegirl Stumptuos

2-2-2

Snatch Balance
1-1-1

Post loads to comments.
(E 3/4) Compare to 2.21.11 and 2.14.11

Erica N. hitting 210

Paleo Challenge Finale!

Tomorrow is the last official day of the Paleo Challenge.  Tremendous work by all involved.  We've heard amazing tales of increased performance, weight lost, pants thrown out, and better energy levels.  For those of you who have made it all the way to the end your write-up and "after" photos are due in by the end of tomorrow March 1st.  In your end-of-Challenge wrap-up please include a through rundown of your experience, results and your adherence to your initial Plan of Attack.  As best as possible please try and replicate the angles from your "before" pictures. 

Please send your photos and write-up to info(AT)crossfitsouthbrooklyn.com with the subject line "Paleo Results."  Winners will be announced at the Paleo Potluck and Post-Challenge party this Saturday, March 5!

Remember here's what's at stake!

Top Male and Female each receive:
1) 2 months of 5x/week membership
2) A Lululemon "Fit and Function Session" valued at $100
3) A steak from Grazin' Angus Acres valued at $40

2nd place Male and Female:
1) $300 cash
2) $50 gift certificate to Bierkraft
3) A steak from Grazin' Angus Acres valued at $40

3rd place Male and Female:
1) $150 cash
2) A steak from Grazin' Angus Acres valued at $40

Best of luck to everyone!

Paleo Potluck and Post-Challenge Party

This shinding is to celebrate the end of the Paleo Challenge and to commemorate CFSBK's first year on Degraw St!  After the great turnout and excellent meals prepared for the first potluck we're very excited to have another event at SBK for you all to show of your skills.  Festivities will start at 6pm and all are welcome to attend whether you were involved in the Challenge or not!  All dishes should be Paleo (Don't be the guy/gal that brings Papa John's) and if you need suggestions or ideas check here for some suggestions.

Please RSVP to info(AT)crossfitsouthbrooklyn.com and include your number of guests what you're bringing for a dish. We look forward to seeing you all there.

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For those of you finishing up the Paleo Challenge today where to next?  Are going to stick with it? Make any adjustments?  Go back to the modern ways or maybe give the twinkie diet a try?

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Paleolilith Tries to Cheat on Mr. Paleo Diet But Can't… Paleolilith
Captive Gorillas Succumbing to Human Disease Environmental News Network

5 Rounds for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Rest precisely 3 minutes between each round.

Post total time, work intervals and Rx to comments.
compare to 7.1.10

Thoughts on Scaling Pull-Ups in “Barbara”

by David Osorio

This benchmark girl is a high-volume interval workout comprised of body weight movements. Completed as prescribed, it calls for 100 Pull-Ups, 150 Push-Ups, 200 Sit-Ups and 250 Squats.  To preserve the intended stimulus of “Barbara”, scale the movements such that you can complete each round in about 3-5 minutes. For many people this will mean drastically scaling the pull-ups.

Scaling Pull-Ups, Strict versions versus Kipping Pull-Ups
If you don’t have well developed kipping pull-ups then you’ll need to drop upwards of 1/2 to 3/4’s of the volume on this movement.  Kipping pull-ups and strict pull-ups are very different exercises with different training outcomes.  The kipping pull-up is a dynamic movement used for conditioning purposes while the strict pull-up is a slower movement used to develop pulling strength & stamina. If you’re doing a strict variant (For example: Strict pull-ups, Banded Strict Pull-Ups, Leg Assisted Pull-Ups or even Ring Rows) choose either 5 or 10 reps per round.  If you choose 10 reps then you should be able to accomplish every set in 2-3 micro sets. For example, if your reps look something like this: 3-2-1-1-1-1-1 then the scale is too difficult! 
What you don’t want to happen is for the these to slow you down so much that you spend most of your time at the pull-up station staring at the bar and shaking your arms out.  The small danger is that it could ruin the intention and balance of the workout while the larger danger is that this kind of training will leave you unreasonably sore and could ruin the rest of your training week.  Because strict variants have a controlled lowering phase (unlike kipping pull-ups) they have the potential to do a lot of structural damage on your muscles. While we want enough of this “damage” to make your body a little sore for a few days  we certainly don’t want so much damage the putting your shirt on two days later because a workout in itself. Trust me on this, sometimes less is more. Scale to make these challenging but doable.

If you’ve got kipping pull-ups then it becomes more a matter of how many reps you can do unbroken.  If 20 reps is something you can bite off in 1-3 sets then go for it Rx’d. If you work mostly in 2’s and 3’s then scale to 10 reps per round.

Here is a programming summary with scaling options for you to choose from:

Strict Variant: A: 10 reps, B: 5 reps
Kipping Pull-Ups: A 20 reps, B: 15 reps, C:10 reps

As always, you can scale on the fly whenever you feel like you’ve bit off too much or perhaps not a big enough chunk.  If you start with 10 reps but by round three have “lost your pull-up”, swallow your ego and drop the reps. Remember you want to keep the workout moving and not hit a wall on any particular movement.

Closing Thoughts
Even if you drop to 5 pull-ups per round, the rest of the workout (even scaled) can pack a pretty serious punch. If it’s your first time with “Barbara” we highly recommend doing a 3 round version of the WOD.  Interval workouts like this, especially THIS one, have been known to make people “not right” afterwards.

As Rx’d, Barbara gives you 700 opportunities to choose to do a movement correctly or rush through something with questionable form.  Our goal is to increase your work capacity while strengthening your muscles, connective tissue and discomfort tolerance.  Scale wisely, move well and enjoy your date with Barbara today!

Linus taks a nap on Smudge

Congratulations to team SBK on their performance yesterday at CrossFit Queens’ “Hail to the Queen Throwdown”!  We’re proud to report that Kiki tied for third place overall in the event!  Great work to Margie, Steph P, Jess F and Kiki!  Let us know how it went down in the comments, Ladies! 

The Paleo Challenge is almost over!
Remember that your “after” photos and post challenge write-up are due by Tuesday March 1st.  We want to hear from everyone on how you did, the good the bad and the ugly.  This is a learning experience for you guys and for us so please help us help you.  And also.. there is a post challenge Pot luck and year at Degraw Street Party on Saturday, March 5th.  For the details on everything, click here!

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Pat Barber does “Barbara” CrossFit