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

________________

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

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

5×65%
5×75%
5×85% (no rep out)

Post Loads to comments.

Row 700m Then:
3 Rounds of:
7 Dumbbell Hang Power Snatches Right Arm
7 Dumbbell Overhead Squats, Right Arm
7 Dumbbell Hang Power Snatches Left Arm
7 Dumbbell Overhead Squats, Left Arm

Post time and load to comments.

Paleo Curry Seafood from Rest Day Dinner #1

Hail To the Queen

Calling all Hail to the Queen Ladies!  You all should have received an email from Crossfit Queens describing the movements that will be used during this event. Though we don’t know the exact WODs we do know to expect burpees, double unders, handstand pushups, jerks, kettlebell snatch/swing, pullups and wallballs!  If you signed up, please contact Coach Jess Fox at Jessica<AT>CrossFitSouthBrooklyn.com… She’ll be coordinating a Comp-prep to go over the movements and related scaling options as well as talk strategy.

CFSBK Paleo Potluck On The 21st

Calling all carnivores, omnivores, cavepersons, and their Paleo Phriends!  On January 21st, at 6PM, Crossfit South Brooklyn will be hosting our 2012 CFSBK Community Paleo Potluck to kick off our Paleo Challenge!

(Yes, we understand that the Paleo Challenge started 3 weeks before the Potluck.  The Management wanted to make sure everyone had gotten over their Carb Flu, Sugar-Free Funk, and other general maladies, so that we all had enough energy to rock out with our Groks out.)

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 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 don’t have overlaps.  It’s first come first served on the dishes (I call Ants on an Almond Log!) so post early, but don’t post often- 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 be playing.  See you there!
__________________
Garlic Shrimp and Tomato Slices Brooklyn Paleo
Chicken and Mushroom Sauce Brooklyn Paleo
Switching to the Paleo Diet, 10 Tips to Make it Work Brooklyn Paleo

Herschel and Asta Get Friendly

Happy Belated Birthday, Josh L

CFSBK is proud to be working with Si Se Puede! Women’s Cooperative for our in house cleaning needs. We Can Do It! Inc. is a women-owned, women-run business designed to create living wage jobs that will be carried out in a safe and healthy environment, and that promotes social supports and educational opportunities for its members.

Rest Day Dinner #1

Tonight is the first Rest Day Dinner of the Paleo Challenge hosted by Michele K.  This event is filled but luckily there are plenty more dinners coming up.  Check out the schedule below to see what’s on tap and if you’d like to host a future event. 

• 01/06/12 Rest Day Dinner #1
• 01/13/12 Rest Day Dinner #2
• 01/21/12 CFSBK January Potluck
• 01/27/12 Rest Day Dinner #3
• 02/03/12 Rest Day Dinner #4
• 02/10/11 Rest Day Dinner #5
• 02/17/12 Rest Day Dinner #6
• 02/24/12 Rest Day Dinner #7 (Needs Host)
• 03/10/12 End of Challenge Potluck and Awards Ceremony

If you’re going to tonights event, what do you plan on bringing?

Check out these upcoming Opportunities to increase your stats!

• 01/06/12 Coach Noah’s Double Under Work Shop: 4 Slots Left
• 01/09/12 Strength Cycle C Starts: 2 Slots Left
• 01/10/12 Strength Cycle B Starts: 2 Slots Left
• 01/21/12 Tough Titsday Plus Starts: 6 Slots Left
• 01/22/12 Tough Titsday Novice Starts: SOLD OUT!

Quote for all the Paleo Challengers:
“I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is the victory over self.”
– Aristotle
__________________
What was your favorite music of 2011?

65%x5
75%x5
85%x5+

The three sets listed above are your work sets with the last set being a “rep out”.  This means that you’ll perform as many reps as you can with good form.  Keep 1-2 reps in the tank on these, you should be confident that every rep you attempt will go up.
These percentages are based off of 90% of your true 1RM.  So if your 1RM Press was 100lbs, you would be doing 85% of 90lbs for the last set. Please come to the gym prepared with your numbers.
If you don’t have established 1RMs and are a new trainee, you’ll be doing 3 sets across at the same work weight.

Post loads and reps to comments.

3 Rounds NFT:
Dumbbell Bench Press Rep out
Supine Ring Row Rep Out

Load the DB Bench Press about 40% of body weight.  The cap on this rep out is 20 repetitions per set. Novice lifters will perform 3 sets of 12 reps each at an appropriate weight/angle.  Rest as needed between rounds

Post load and reps to comments.

Take off!

Skill Session: Double Unders Workshop

Hey you!  Yeah you!  The one with the jumprope tangled around your neck!  Come get your skip straightened, your bounce bolstered, and your jump jazzed up- Join Coach Noah on Saturday, January 7th at 1:30 PM for a Skill Workshop focusing on everyone’s greatest nemesis- THE DOUBLE UNDER!
 
This will be an hour long session incorporating technique discussion, movement prep, and guided practice to try and smooth out the kinks in people’s double under game.  There is a $10 drop in fee and participants should have at least 3 linked double unders in their repertoire.  Space is limited to eight people, sign up on the sheet next to the bulletin board at the gym.

CFSBK on Flickr and Facebook

Want a little more digital CFSBK? Connect with us on Facebook and participate in caption contests, see some sexy yoga and check out pictures of coach Noah krunked on new years (just kidding about that last one).  We’ve also got a Flickr account so you can see some in house super heros and sheros getting down in some constantly updated, fun pictures shot at high resolutions.

Today is the last day do get your Paleo Registration materials in. If you’re not paid up, written up and pictured up by the end of the day, you will not be able to join the challenge.  CFSBK is overjoyed to report that we’ve got over 100 people ready willing and able to take control of their health in 2012!
_______________
The Dumbbell Rack Starting Strength
CrossFit All Star Annie Sakamoto makes the cover of Competitor Magazine
“Nasty Girls“
The Reebok CrossFit/Weightlifting Shoes are now available online!