Coach Nick makes some last minute teaching points on Charmel's drive

CrossFit Total Tomorrow
Coach Jeremy's Strength Cyclers are gearing up for their "graduation" CrossFit Total tomorrow.  Come on out and support them as they put the last 8 weeks of moving steel to the test.  Each athlete will have three attempts at a 1 rep max in the Back Squat, Press and Deadlift.

Rest Day Dinner
Join hosts Erica and Greg N for their Rest Day Dinner this Friday night at Takashi NYC. From their website, "Our menu is beef, all beef and nothing but beef!  Choice cuts of Premium Japanese and American Angus are delicately prepared and served raw to be grilled right at your table" 

Email erica.nofi (at) yahoo.com to rsvp.  Check out all the details here.

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The Paleolilith's CRASH B Results
Seniors Can Still Bulk Up on Muscle by Pressing Iron npr

Every Minute, On the Minute, for 12 Minutes
Pulls will take place from the Hang and Deck
Demo Video

Snatch Balance
1-1-1-1-1
Heavier and Faster than Last week
Demo Video

Post loads to comments.
(e2/4) compare to 2.14.1

Radhika's Press Aligment

CRASH B Results!
Congrats to our SBK "lambs" that went to Boston this weekend and competed in the C.R.A.S.H.-B Indoor Rowing Championships.  Here's how they did!

Dan R: 07:35.7  (:15 PR)
Colette K: 08:49.0
Charmel R: 07:24.9 (:14 PR)

Also special thanks to Coach Nick for using his "soviet coaching voice" and coaching team SBK as well as Asta F for being our photographer and cheering squad!

Paulie S and the South Brooklyn Weightlifting Club will be hosting Mark Rippetoe for the Starting Strength Seminar Check it out!

Our own Jon Gabrus gets ready for Rugby Season

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The Home Gym with Josh Rowe, Scott Hoover and Fred Gillenwater CrossFit
"Universal Participation" of the 2011 CrossFit Open with Greg Glassman CrossFit
5 Fun Inverted Row Variations EliteFTS

Complete the Following For TIme:

50 Double Unders
50 KB Swings 32/24/16kg
40 Double Unders
40 Box Jumps 24/20/16
30 Double Unders
30 Push Ups/Modified Push Ups
20 Double Unders
20 Pull Ups/Vertical Ring Rows
10 Double Unders
10 Burpees

Post times and Rx to comments.

Skill Work 

Backward Rolls
Headstand Practice

Avery Power Snatches

Happy Birthday Maggie G.!

Strength Intensive A Cycle SOLD OUT    

The A Cycle  of Coach Jeremy's Strength Intensive sold out faster than a Justin Bieber concert.  We look forward to seeing a new crew hit some major strength milestones over the next 8 weeks.  

Remember, the current cycle will be wrapping up 8 weeks of hard work with their CrossFit Total.  Each athlete will get 3 attempts at the Squat, Press and Deadlift to hit a new personal best.  We wish the participants luck and hope you join us to show support this Wednesday, February 25 starting at 6pm.  Join us for one of the most electrifying nights in the gym.

C.R.A.S.H-Bs Today! 

Stay tuned to the blog today for updates on how Charmel, Collete and Dan do at the 2011 C.R.A.S.H.-B Regatta under the iron fist of Coach Nick!  Good luck guys!

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We're heading into the last week of the Paleo Challenge.  How are you feeling?  What are your impressions of the experience to this point?  What are your post-Challenge plans?
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Will Eating Whole Grains Help You Live Longer? Mark's Daily Apple
Want to Live Longer? Switch to Whole Grains Time Magazine

Complete the Following Every Minute on the Minute for 10 Minutes:

1 Front Squat
5 Box Jumps 24"/20"
(E3/8) For FSQ add 2-10lbs to your last exposure.

Post loads and box height to comments.
Compare to 2.16.11 and 2.12.11

3 Rounds (NFT):

5 Bulgarian Split Squat/leg
10 Romanian Deadlifts
10 Knees-to-elbows

Post loads to comments. 

Who in the Hell Left the Gate Open?!

Happy Birthday Shaun M. and a very Happy Belated Birthday to Joe W.!

Good Luck to the C.R.A.S.H-B Crew This Weekend

Join us in wishing Coach Nick and his fearless band of merry men and woman up to Boston for the C.R.A.S.H.-Bs. This is Nick's second year leading SBKers up to the great white north to spend 7 minutes in Hell in search of a lifetime of glory.  We wish Charmel R., Dan R. and Collette K. the best of luck and big new PRs!

PRs, Leaderboard Scores and Bears Oh My!

Speaking of PRs we wanted to recognize some of the awesome achievements of our membership over the last few weeks so here is a thorough albeit not exhaustive list of some of the awesome work you guys have put in over the last few weeks:

John McD. 76 Pistols
Katie M. 5 Kipping Pull-ups
Steph "3 Years In" Paddock 20 Kipping Pull-ups
Jess B. 8 Kipping Pull-ups
Felipe  56 PUsh-ups
Trey 61 Push-ups
Laurel M. 46 3/4" Box Jump, 25 Kipping Pull-ups
Ryan P. 40 Kipping Pull-ups
Margie L. 30 Push-ups
Theresa B. 42 Push-ups
Avery W. 110 Snatch, 153 Clean, 158.4 Jerk
Rolando "Nasty Girls" 9:20
Bethany B. 205 Deadlift
Robin R. 175 BSQ (30# PR), 225 DL (20# PR)
Dave P. 365 Bench Press
David O. 43 Kipping Pull-ups

Amazing work everyone!!
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Caught in the Crossfire: Is Endurance Running Good or Bad Hunter-Gatherer

Kiki Overhead Squatting

Happy Birthday to our Athlete of the Month Bethany B!!

T-Shirts are Back in Stock

Just in time for spring our CFSBK Skull & Bones T-Shirts are back in stock.  If you've been waiting to grab one (or forced to wait) pick one up the next time you're in the gym. 

If You Kill It, Refill It

If you drink all the water in the water pitcher please take the time to refill it.  Courtesy is contagious. 

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A 60 Degree day in February? How do you plan to spend it?

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What Really Causes Runner's High? NY TImes
CrossFit Masters featuring Jacinto! CrossFit Excel
Everyday Paleo now has a Podcast Everyday Paleo