Time to get back on the wagon.

Going Primal in 2011
CFSBK wants you to start your new year right and what better way to kick off the new year than with a Paleo Challenge and Potluck?!  Here are the details:

SBK Community Paleo Potluck
When: January 15th at 6pm

What: Eat some good food, chat with old friends and meet some new ones! This is a great opportunity to share recipes, talk nutrition and recovery strategies for the new year and have some fun while doing it!

RSVP: Please email info(at)CrossFitSouthBrooklyn.com to confirm that you'll come, also, please let us know what you'd like to bring so we can coordinate dishes.

2 Month Paleo Challenge
What: Clean up your nutrition and sleep habits for 2 months.

Prizes:  Participants in the challenge may choose to submit a "before" photo by January 5th which will be compared to an "after" photo at the end of February.  The top male and female will win 2 months of comped training at CrossFit South Brooklyn.  Please submit photos (profile and head on views, bathing suit or reasonably tight fitting garments) to info(at)CrossFitSouthBrooklyn.com. 

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For those who are eating strict paleo, are predominantly paleo or just joined us for one of our past challenges what have been your experiences?  Notice any changes in performance or energy levels?  What about metrics like body composition or blood work?

How was the transition from your previous eating habits to your new-fangled regimen?  What were your most successful strategies that allowed you to eat like our paleolithic ancestors?

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Mommy, what's Paleo? RobbWolf.com
What does eating Paleo really mean? EverydayPaleo.com

Sarah goes overhead. Margie goes wild.

 

 

As many collective rounds as possible in 24 minutes of:
5 Pull-ups
10 Push-Ups
15 Squats

Partners will alternate 2 minute intervals of one partner working while the other rests.  The rep count will pick up where your partner leaves off.

Post Partner, Rx and work completed to comments.

"Mini-Cindy" WOD Demo CrossFit

Ariel's 210lb Deadlift PR at the Total

CFSBK Holiday Schedule
Friday the 24th: 6am, 7am & 12pm classes all on. Closed in the evening
Saturday the 25th: Closed
Sunday the 26th: Closed
Monday the 27th: Normal schedule

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Competitive Group Gymnastics

For Time:
200 Double Unders
9000/7000 lbs Deadlifts
75 Thrusters @45

This WOD comes to us from the Again Faster Competition team.  The total amount of work that needs to be completed is pre-set, how that work is broken up is up to you. Here are two examples:

3 Rounds for time:
80-60-60 Double Unders
25 Thrusters
10 Deadlifts, 300lbs
Austin Malleolo does this in 5:55

For Time:
15 Thrusters
200 Double Unders
15 Thrusters
10 Deadlifts, 185lbs
15 Thrusters
10 Deadlifts, 185lbs
15 Thrusters
10 Deadlifts, 185lbs
15 Thrusters
8 Deadlifts, 185lbs
Michelle Kinney does this in 11:32

Post format, Rx and time to comments.

Erica N's PR Press

A very heartfelt thank you to everyone who contributed a review on our Yelp page.   Reading these sentiments makes our day and really pushes us to provide an even better experience for all our members.  As promised, the following CrossFitters will receive a CFSBK Mug and Patch for their contribution.

Jim R, Rob I, Steffi R, Mig K, Tom S, Brian S, AJ, Samir C, Yoshi S and Scott J. Please see one of the coaches before class to pick up your new shwag.  I recommend drinking tea out of the mug while sewing your patch onto the breast of your favorite article of clothing.

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Bon voyage to Coach Shane who will be heading south to visit family until early January.  Your off color comments and esoteric movie references will be missed!
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F.lux adapts your computer's display to coorespond to the time of day and minimize the blue light coming from your screen

On Warped Beauty Standards and Embracing the Buff BlogHer
CrossFit Addidas Commercial
Reebok CrossFit

1-1-1-1-1

Post loads to comments.
compare to 6.3.10 or 7.12.09

Dumbbell Tabata Squat Clean
Use 40% bodyweight for loading

Post total reps and Rx to comments.

Handstand Practice:
10 Minutes

ǝɔıɹɔɐɹd ɟo sʇoן ǝʞɐʇ spuɐʇspuɐɥ

Don't forget that you can always take an Active Recovery Class in place of one of your CrossFit Group Classes. Otherwise, they're $15 for a drop in.  Classes meet on Saturdays at 12pm and Tuesdays at 6pm.
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YELP US OUT!
Like most buisnesses, CFSBK has a page on Yelp that allows potential members to check out our basic information and read some reviews.  We'd love to get some new perspectives on the site, so we're offering this:  The first 5 new people to review CFSBK on Yelp will get a free CFSBK Coffee Mug OR Logo Patch.  If 10 people review it, all 10 will get a Coffee mug AND a patch.  We'll keep this offer open until Monday at noon. No pressure about what to write, just let others know about your experience at SBK.

CrossFit South Brooklyn on Yelp
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The Benefits of Exercising Before Breakfast NY Times
Feats of Strength!!! YouTube