70%x3
80%x3
90%x3+

Save 1-2 reps in the tank in the rep out, remember that these percentages are based off your training max.
Post load and reps from Rep out to comments.

then,

30-20-10 reps for time of:
Push Press 95/65
KB Swing 53/35

Post Rx and time to comments. 

Dan R. in Motion

Still Room for Tough Titsday Plus!

TTD Plus is the third iteration of Tough Titsday. This 6 class series is all about lifting heavy and playing hard. Each Saturday, we’ll meet after classes are done and we have the gym all to ourselves. We’ll get our lift on and then break out the fun stuff you’re always eyeing like the prowler, sled, slam ball, sledgehammer, sandbags, ropes and more!

Limited to 6 participants who have some experience with lifting heavy and the desire to be awesome.

Saturdays at 2:00pm, 1.5 hours
1/21; 1/28; 2/4; 2/11; 2/18; 2/25
Register Here

Have You Signed Up for the Paleo Potluck?!

If not you should!  Head over to the event page for full details and to RSVP with the number of folks you’re bringing and the dish you’re sharing!  This year we’ve got more people signed up for the Paleo Challenge than ever before so this is going to be a rocking good time!  

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2012 CrossFit Games Schedule CrossFit
Seafood and Sausage Chowder Brooklyn Paleo
Cook A Week of Vegetables in One Afternoon Kitchn
2 Kermits Sing ‘Under Pressure’ Youtube

70%x3
80%x3
90%x3+

On the rep out save 1-2 reps in the tank. Remember that these percentages are based off your training max.

Post load and number of reps completed during rep out to comments.

Partner WOD
AMRAP 12 minutes:
5 Manmakers (with DBs – push up, row R, push up, row L, clean, thruster)
130m Run

or,

Partner WOD
AMRAP 12 minutes:
3 Manmakers (with DBs – push up, row R, push up, row L, clean, thruster)
5 Box Jumps
7 Slam Balls

Partner A completes a round while while partner B rests, and so on.

Post rounds to comments.

Tracy Ready to Give Erica N. a Helping Hand.

Rest Day Dinner #2 is Full!

This Friday’s Rest Day Dinner is filled to capacity time but don’t worry we’ve got room for you at next week’s Paleo Potluck!  Also Jess Fox will be hosting Rest Day Dinner #3 at Bogota Bistro on Friday January 27th.  You can get full details on the event at the link above. 

Paleo Potluck Still has Plenty of Room!!

Does the challenge have you whipping up new recipes? Do you have a caveman-friendly culinary trick up your sleeve?  Well there’s no better place to share it than our upcoming Paleo Potluck.  On Saturday, January 21st at 6pm we’ll host a full on feast at the gym to really kick-off our 2012 Challenge and you and yours are invited! 

To get started, if anyone can volunteer for set-up/breakdown, has extra tables, chairs, extension cords, or the ability to cut ice sculpture likenesses of the coaches, please email david(AT)crossfitsouthbrooklyn.com.

Please post in the event page comments both to RSVP (include guests) and to say what dish they are bringing so we aren’t up to our eyeballs in guacamole.  Please limit comments to the dish you are bringing and number of people you’ll have with you.

Remember, if you are bringing hot food you will need a crock pot, hot plate, or some other way to keep it warm.  Everyone is asked to bring a dish no matter how simple!

Unfortunately Ugly Kid Joe will no longer be performing due to actually having 2 hits.  They have been

Rowing Workshop #2: The Drive

Coach Nick is continuing the three-part rowing series this Sunday, January 15th at 1:30p! This second workshop will focus on the drive. Then you’ll tie up your new-found skills with a neat little bow called a “2000m Erg Test.” That’s right! Fun for the whole family. Be sure to take it easy the day before, skip Sunday’s WOD, and eat and sleep well leading up to Sunday.

Also, if you plan to join the CFSBK Rowing Team for CRASH-Bs, register before midnight Sunday (i.e., Saturday night at the latest). Go here to register: http://www.crash-b.org/web/competitors/registration-info/.

At the end of Sunday’s workshop Nick will distribute and discuss a month-long training regimen for the lead-up to CRASH-Bs. You’ll arrive at CRASH-Bs prepared, confident, and amped!

CRASH-Bs will be held on Sunday, February 19th, in Boston. If you have any questions, don’t hesitate to email Nick at nick(at)crossfitsouthbrooklyn(dot)com.

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How has the Challenge affected your meal planing/preparation strategies?
________________

Greg Amundson on the Burpee-Pull-up CrossFit
This Sculpture is the Most Beautiful Piece of Recycling You’ve Ever Seen Gizmodo
Young, Obese and In Surgery NY Times
Is Your Personality Making You Put On Pounds Wall Street Journal

McDowell and Melissa L. Hang Out

Why am I So Hungry?

By Chris Fox

You’ve been doing great with food choices during this first week of paleo, but some days find yourself wracked with hunger.WTF? Recognize that by removing grains, legumes, dairy, and refined sugar, you’ve removed potent calorie sources as well. Be sure to make up for those calories by eating enough protein and fat. You cannot expect be satisfied with an egg or two and a few veggies for breakfast if you expect that breakfast to last you any more than a few hours. You need to be eating enough. Don’t throw hunger pangs on top of cravings for foods that you’ve removed from your diet. If you’re starving you’re much more likely to satisfy said cravings. Try combining 2 or more animal protein sources in meals and be sure that you have enough calories coming in. A good drizzle of olive oil or a small handful of nuts added to a meal can make all the difference.  Each of your meals should be centered around a generous serving of animal protein and garnished with veggies/fruit/nuts. A plate full of cauliflower and a boiled egg will not provide the energy you need to be a sane, functioning human being. Paleo choices give you the permission to EAT!

Speaking of Hungry… Remember to RSVP for the Paleo Potluck on the 21st!  We want to make sure that we get enough table space and cutlery for everyone.  Please post in the event page comments both to RSVP (include guests) and to say what dish you are bringing to help avoid overlaps. 

We’ve Just Added a 2nd January Late Morning Foundations Cycle!

We’re adding a second January Late Morning Foundations Cycle + Learn the Ropes Course w/ BKB.  This cycle will be 8 classes and meet 3x/week.

January Late Foundations, Second Cycle
1/16/12 – 2/1/12
Mondays, Wednesdays at 9:30am-10:45
Sundays 12pm-1:15
Register Here

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We’re into our second week of the Paleo Challenge!  How’re you feeling, responding so far both in and out of the gym?
________________

10 Stubborn Body Myths That Just Won’ Die LiifeHacker
A Year in New York Vimeo
Pepsi Says Mountain Dew Can Dissolve Mouse Caracasses The Atlantic Wire
Coming Clean Whole9

Spend 20 minutes working up to the heaviest weight possible on the complex:

TGU to Windmill

if you’re feeling ‘leader board-ish, go for a heavy single TGU

Post loads to comments.
Compare to 10.23.11

“Annie”

For time:
50-40-30-20-10
Double Unders
Sit Ups

Post time and RX to comments.
Compare to 6.27.11

Jackie Z. Packs a Pistol

Tough Titsday Plus Still Has Slots!

TTD Plus is the third iteration of Tough Titsday. This 6 class series is all about lifting heavy and playing hard. Each Saturday, we’ll meet after classes are done and we have the gym all to ourselves. We’ll get our lift on and then break out the fun stuff you’re always eyeing like the prowler, sled, slam ball, sledgehammer, sandbags, ropes and more!

Limited to 6 participants who have some experience with lifting heavy and the desire to be awesome.

Saturdays at 2:00pm, 1.5 hours
1/21; 1/28; 2/4; 2/11; 2/18; 2/25
Register Here

CFSBK Paleo Potluck!

On January 21st, at 6PM, Crossfit South Brooklyn will be hosting our 2012 CFSBK Community Paleo Potluck to kick off our Paleo Challenge!

This will be an awesome opportunity to hang out, socialize, and share recipes and strategies.  Everyone is asked to bring some sort of dish, limited only by your creativity and payload of your pickup truck.  You’ve got a pickup truck, right?

To get started, if anyone can volunteer for set-up/breakdown, has extra tables, chairs, extension cords, or the ability to cut ice sculpture likenesses of the coaches, please email davidcrossfitsouthbrooklyn.com.

Please post in the event page comments both to RSVP (include guests) and to say what dish they are bringing so we don’t have overlaps.  Comments should be limited to dishes and headcounts, we’ve got a whole gym blog for normal tangential gym banter.  Remember, if you are bringing hot food you will need a crock pot, hot plate, or some other way to keep it warm.

Also, Aerosmith will no longer be performing.  Instead you’ll be treated to the musical stylings of 90s 1-Hit Wonder Gods Ugly Kid Joe!

AM Foundations Cycle for February Still has Slots!

Are you an Early Bird interested in getting started with us?  February AM and Late Morning Foundations cycles still have slots!

February Morning Foundations
2/7/12 – 3/1/12
Tuesdays and Thursdays from 7:00am-8:15am
Register Here

February Late Morning Foundations
2/13/12 – 3/7/12
Mondays and Wednesdays from 9:00am-10:15am
Register Here

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What’s Inflammation Mark’s Daily Apple
Humans May Taste at Least 6 Flavors Live Science
Fishing Under Ice Youtube

“Cindy”
AMRAP 20 minutes
5 Pull Ups
10 Push Ups
15 Squats

Or

“Mary”
AMRAP 20 minutes
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post workout, rounds completed and Rx to comments.
compare to 1.29.11

“Cindy… Or Mary??” … “YOU DECIDE”

Rest Day Dinner #2

Overview:
Attention all Bed Stuy/Clinton Hill (and beyond!) CrossFitters. Melissa Lloyd is hosting the second Rest Day Dinner of the 2012 Paleo Challenge in your hood.  This will be a potluck style dinner at her apartment with a cap of 7 people.  If you’re interested, please RSVP by January 9th.  The contact information and location details are listed below.

Host Contact Information:
Melissa Lloyd
melag2001 <AT> gmail.com

Date and Time:
January 13th

Location:
107 Jefferson Ave. apt 4F
Between Bedford and Nostrand

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One Size Does Not Fit All CrossFit
Training with Champions, Part 6 CrossFit