3×5
(E 1/4) Sets Across

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compare to 4.28.10 and 4.14.10

Push-ups
5×5

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.

5-5-5
(E 1/4) Find a Heavy 5 today

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Compare to 9.29.10 and 8.28.10

WOD

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

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Coach Nick opens w/ 315×3

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)crossfitsouthbrooklyn.com today! 

Remember anything you could ever wish to know about the Challenge is right here.
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Good luck to Steph P. who is running in the Ragnar Relay: Miami to Key West this weekend!!
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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?
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Paleo Fitness OutsideMagazine.com
Easy Ways to Be a Sleep Viking RobbWolf.com

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!
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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:

What's your favorite Paleo-friendly eatery?
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Take the Red Pill-PDF Version of The Food Matrix RobbWolf.com
Olga Kotelko, 91-year-old Master Athlete NYTimes.com

3-3-3
(E1/4)  Find a heavy triple with perfect form*
*Technical breakdown will be considered a missed lift.

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Compare to 9.20.10 and 9.6.10

WOD

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

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Grip.

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!

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

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

For Max Weight.

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Before.

*We're back on our regular schedule today!*

Coach Fox, Man with the Plan (of Attack)

Coach Fox has graciously volunteered his before pictures and his Plan for the Paleo Challenge to give folks a better idea of what we're looking for. He's got a nice, detailed plan of action that is both realistic and personally challenging.
Those of you who've sent your photos and POAs thus far have done a great job!  Those who haven't don't hold off too long January 5th will be here before you know it. Heeeeeere's Foxy:

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Tuesday is now Tough Titsday w/ Coach Margie

Ladies, it is time to get your estrogen on! Join Coach 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.

For women who have been out of Foundations several months and attempted heavy singles. Limited to 6 participants.

Tuesdays @ 6pm Jan 18, 25, Feb 1 and Feb 8.

Cost is $100/4 sessions

Register here!
Please email margie@crossfitsouthbrooklyn.com if interested.

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8 Spices You Should Get to Know Robb Wolf/The Paleo Table
Sprinter Harry Aikenes does 40 Pull-ups in 46 Seconds Youtube.com