Josh M. and Marcos both think they got the ‘Big Piece of Chicken’

Congratulations to Sarah LR on getting her first four strict Handstand Push-ups!

Fish Oil is Back! 

We just got a new shipment of Fish Oil!  Get yours next time you’re in the gym!

Coach Noah’s Skill Session: Kipping Pull-up Class This Saturday

Got strict pull-ups?  Then it’s time to get the kipping under your belt.  Have a kipping pull-up but look more like an MC Hammer on crack(humpty) on the bar than a world-class gymnast?!  Join Coach Noah Saturday, January 28th at 1pm for an entire hour dedicated toward mastering the kipping pull-up.  The buy-in is 3 Strict Pull-ups for guys and 1 Strict Pull-ups for dolls.  Contact Noah at noah(AT)crossfitsouthbrooklyn.com to get in where you fit in.

SBK Ladies Competing at CF Queens’ “Hail to the Queen” Comp this Weekend

Our friends at CrossFit Queens are hosting their second annual “Hail to the Queen” competition.  This is a great opportunity for women of all levels to come out and test their prowess against/with other local CrossFit ladies.  This competition is 4 events designed to find the fittest woman in all the land.  You can check out the event’s promo trailer HERE (See if you can spot the SBKers!).  We’re have a kick-ass crew of ladies representing us at this event they are:

TEAM SBK:
Jess F (Check out her Athlete Profile Here!)
Stella Z
Lana Z
Asta F
Sarah LR
Mellisa L
Christine D
Ellie JM
Marian L
Katie Mo
Kate D

We wish all these ladies luck this weekend!
___________________

History of the CrossFit Games CrossFit
Livestock Industry Wins Supreme Court Appeal CNN
Nation Impressed by Feats of Very Strong Little Boy The Onion

Spend 20 minutes on handstand practice

then,

Spend 10 minutes working on double unders

then,

spend the remainder of class foam rolling and/or stretching

Post handstand progressions/consecutive double unders and reflections to comments.

Please sir, can I have some more!

Teaser Class Moves to 10AM!

Our free weekly Teaser class is now moving to 10AM on Sunday mornings.  This is the perfect way to come experience what we do for yourself.  If you’re interested in attending this Sunday’s class please RSVP to cfsbkinfo(at)gmail(com). 

Active Recovery is at 11am this Weekend 

David’s Saturday active recovery class will be held at 11AM this weekend.  Come an hour early to mobilize your business!

___________________ 

How are you feeling after the first three weeks of the new cycle?  Do you have a strategy/approach for your upcoming rep outs? 
___________________

Handstand to Forward Roll Progression Gymnastics WOD
Handstand Against the Wall Progressions Part 1 and Part 2 Gymnastics WOD
The Evidence for a Vegan Diet The Atlantic
The Weighting Game Robb Wolf

You’ve been set up with one of CrossFit’s finest ladies! Come on down to see which girl you’ll be entertaining this morning!

Gracias!

Thanks to everyone who came out last night for our first 2012 Paleo Potluck. There were some amazing dishes and deserts on display last night.  We had a blast seeing everyone in their “normal” clothes getting a chance to connect with their fellow SBKers.  Our next Potluck is early March after the challenge. See you then!

Meet the CrossFit Girls

Below is a little cheat sheet with all the CrossFit Girls listed out for you. Each name that is hyperlinked leads to a video of that workout.

The Benchmark Girls
Angie	100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats	For Time Complete all reps of each exercise before moving to the next.
Barbara	20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round.	5 rounds, time each round
Chelsea	5 Pull-ups 10 Push-ups 15 Squats	Each min on the min for 30 min
Cindy	5 Pull-ups 10 Push-ups 15 Squats	As many rounds as possible in 20 min
Diane	Deadlift 225 lbs Handstand push-ups	21-15-9 reps, for time
Elizabeth	Clean 135 lbs Ring Dips	21-15-9 reps, for time
Fran	Thruster 95 lbs Pull-ups	21-15-9 reps, for time
Grace	Clean and Jerk 135 lbs	30 reps for time
Helen	400 meter run 1.5 pood Kettlebell swing x 21 Pull-ups 12 reps	3 rounds for time
Isabel	Snatch 135 pounds	30 reps for time
Jackie	1000 meter row Thruster 45 lbs (50 reps) Pull-ups (30 reps)	For time
Karen	Wall-ball 150 shots	For time
Linda (aka “3 bars of death”)	Deadlift 1 1/2 BW Bench BW Clean 3/4 BW	10/9/8/7/6/5/4/3/2/1 rep rounds for time
Mary	5 Handstand push-ups 10 1-legged squats 15 Pull-ups	As many rounds as possible in 20 min
Nancy	400 meter run Overhead squat 95 lbs x 15	5 rounds for time
The New Girls
Annie	Double-unders Sit-ups	50-40-30-20 and 10 rep rounds; for time
Eva	Run 800 meters 2 pood KB swing, 30 reps 30 pullups	5 rounds for time.
Kelly	Run 400 meters 30 box jump, 24 inch box 30 Wall ball shots, 20 pound ball	Five rounds for time
Lynne	Bodyweight bench press (e.g., same amount on bar as you weigh) pullups	5 rounds for max reps. There is NO time component to this WOD, although some versions Rx the movements as a couplet.
Nicole	Run 400 meters Max rep Pull-ups	As many rounds as possible in 20 minutes. Note number of pull-ups completed for each round.
Amanda	9, 7 and 5 reps of: Muscle-ups Snatches (135/95 lb.)	For Time

How many of these workouts have you done? Which is your favorite and least favorite?

75%x5
85%x3
95%x1

Post loads to comments.
compare to 1.13.12

3 Rounds for Time:
50 Double Unders
40 Squats
30 Unanchored Sit-Ups

Post time to comments.

Strong and Scholarly, “The Professor” Samir C works out in Puerto Rico
“We (Samir and Noor) were at Flamenco Beach on Culebra and in the mornings I would go do 10 rounds of: 10 push-ups, sprint 40-50 yards, run into the water for a dip, repeat. Great fun. Pity it couldn’t last.”

The Paleo Potluck Hath Arrived

Who: We’ve gotten over 100 RSVP’s for today’s Potluck so… most of you!  If you’d like to see what everyone is bringing, click here.
When: Tonight! from 6pm to about 9pm
What: A gym wide potluck to celebrate the Paleo Challenge and the CFSBK Community.  Our friends, Jerry and Christine from Herondale Farm and Andy from Sol Flower Farm will be coming too! Additionally, the 4th “Paleo Challenge email” will be delivered via old fashioned 3-D reality by David.  You can also expect all variety of goof balls, funny bones, hijinks and good times with your fellow SBKers.

Anything Else?

Dogs: If you were thinking of taking any 4 legged family members to the potluck tomorrow please keep the following things in mind. We’ve got about 100 People RSVP’d and there will be a lot of food so if your dog whines/begs for food or gets nervous around a lot of people or other dogs please keep them at home and bring them the leftovers.  Also- they will have to be chained to the stairs the entire time.
Serving Spoons: Please bring an appropriate serving spoon/utensil for your dish if it needs one!
Alchohol: We’ve got a couple folks bringing Tequila or making Norcal Margaritas. If you didn’t plan a meal, it’s A-ok to bring “the sauce”… it’s okay to bring some even if you are bringing a meal.  (just not if part of your plan was to Not drink..)
Food Heating:  If your food needs to stay warm/hot please bring something to keep it a servable temperature. Crockpots are a potential option. If it’s okay to sit out then don’t stress it.
Contest! We’re going to do a secret ballot for top 3 favorite dishes at the potluck. Come hunrgy and ready to taste a lot of dishes!

___________________
The Point Cathletics
Do you know, Brian ‘the Living Legend’ Drescher?
See Brian compete
See Brian Snatch
See Brian Sing

Choose 1 of the follwing RWODS to perform today:

1. Meditate for 10 minutes. Get comfortable somewhere, make sure there are no distractions (put your phone on airplane mode and set an alarm) and focus on your breathing.  Don’t come into it with any expectations, just do it. Extra points for doubling up to 20 minutes.
2. Read an article about something you know nothing about.  Work what you learned into a conversation later in the day.  Extra points if the reading material is non-digital.
3. Clean up a part of your house or workspace that has become cluttered or dirty. If applicable, throw out things you don’t need.

Post experience to comments.

Rob N on Front Squats

Some Potluck Logistics

Dogs
If you were thinking of taking any 4 legged family members to the potluck tomorrow please keep the following things in mind. We’ve got about 100 People RSVP’d and there will be a lot of food so if your dog whines/begs for food or gets nervous around a lot of people or other dogs please keep them at home and bring them the leftovers.  Also- they will have to be chained to the stairs the entire time.

Serving Spoons
Please bring an appropriate serving spoon/utensil for your dish if it needs one!

Alchohol
We’ve got a couple folks bringing Tequila or making Norcal Margaritas. If you didn’t plan a meal, it’s A-ok to bring “the sauce”.

Food Heating
If your food needs to stay warm/hot please bring something to keep it a servable temperature. Crockpots are a potential option. If it’s okay to sit out then don’t stress it.

Contest!
We’re going to do a secret ballot for top 3 favorite dishes at the potluck. Come hunrgy and ready to taste a lot of dishes!

_________________
Inquiring minds would like to know,how to give yourself a raging case of cancer? Malignant Humor
Feb 11th CrossFit Tri State Throwdown Promo Albany CrossFit
“Evil Wheels” Explained CrossFit Football
Whole Foods Caves to Monsanto PR Watch
Coffee and Guns TTMJ