In 15 minutes row as many meters as possible with a stroke rating cap of 16 s/m

Couch Stretch- 2min/side
Partner OH with PVC-2min

Post meters rowed to comments.
Compare to 10.27.10

Poise

Strength Cycle Total is Tonight!

The ladies and gents of Strength Cycle are having their total tonight!  Come out to watch these guys hit new PRs in the Squat, Press and Deadlift!  This is one of the best nights in the gym!  The awesome displays of strength start at 6pm! 

Ladies! CFQ’s Hail to the Queen Competition still has slots!

CF Queens is hosting an all-women CF competition on January 28th!  We’ve already got a strong contingent of SBK ladies registered to represent and if you’d like to join them hurry and register here.  There are only 6 slots left! Get it girls!

Holiday Social!

RSVP’s and questions can be sent to jessica(at)crossfitsouthbrooklyn(dot)com.

The Paleo Challenge Countdown Continues!

Only 16 days left to sign up for the 2012 Paleo Challenge! Sign up today!

CFSBK Holiday Schedule

Saturday 12/24 Normal Hours
Sunday 12/25  9am-10am Group Class ONLY
Monday 12/26 No 6, 7 and 8am Group Classes. No 7am On Ramp. 12, 5, 6, 7 and 8pm are on as usual
Saturday 12/31 Normal Hours
Sunday 1/1 Closed

Herondale Meat CSA still open!

There is still time to sign up for the next cycle of monthly meat deliveries from Herondale Farm! Each month, you’ll receive 15lbs of a variety of cuts from beef, pork and lamb – everything from porterhouse steaks to bone-in leg of lamb to english style bangers. Deliveries happen the first Wednesday of each month and run from January – May.

Total cost is $750, payable in installments, or $695 if you pay up front.

Questions? Email margie(at)crossfitsouthbrooklyn.com, or info(at)herdonalefarm.com

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High-Fat Diets Leave their Mark on Sperm New Scientist
How Meditation May Change the Brain NY Times
Bonnie Prudden, 97, Dies; Promoted Fitness for TV Generation NY Times
Zach Even-Esh on Developing Bone Crushin’ Hands Underground Strength
The Best Damn Bench Press Article. Period/ Print Version T-Nation

Melon W. is ‘F**k Off Strong’

CrossFit Powerlifting Cert and Cal Strength Seminars in 2012!

Inspired by the ladies lifts this weekend?  Want to learn how to get just as strong?  We’re hosting two amazing events in 2012 that can help get you there! 

The CF Powerlifting cert will be March 31, 2012-April 1, 2012 and will be led by Laura Phelps-Sweatt who holds world records in powerlifting.  She’ll be sharing many of the methods developed by Louie Simmons and the crew at Westside Barbell.  Think powerlifters just squat, bench and deadlift?  Learn the accessory work that’ll take your lifts to the next level.  This cert is for any athlete looking to get stronger, more explosive and more athletic!  Register here to reserve your spot today.

Glenn Pendlay and the boys from Cal Strength are coming June 6th, 2012 for a 1-day Olympic Weightlifting clinic designed to increase your proficiency with the Snatch and Clean and Jerk.  Glenn is one of the best lifting coaches in the game and trained numerous high-level competitors including our very own Brian D!  If you’re serious about making gains in your lifts you won’t want to miss this great opportunity.  You can find out more details and register here! 

Help It’s A Lifestyle LLC win the Robb Wolf Recipe Challenge!

Help CFSBKs Kristen S. owner of It’s a Lifestyle LLC win the Robb Wolf Holiday Recipe Contest! Polls close today at 1pm.  All you have to do is click here and then scroll to ‘Pick the Best Dessert’ and select ‘Chocolate Almond Cups’.  Click the circle at the end of the Desserts list to vote!   It’s time to VOTE!! CLICK HERE NOW!

Paleo Challenge Countdown!

Only 17 Days Left to Sign up for the 2012 Paleo Challenge.  Sign up today!
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How has a Paleo lifestyle or incorporating Paleo principles affected your training and health?
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Interview with Laura Phelps-Sweatt Critical Bench
California Strength Madness Cal Strength (NSFW-language)
Krista “Stumptuous” Scott-Dixon’s New E-Book F**K Calories Stumptuos
Gabrus in Men’s Health. Yes, I just typed that.  Men’s Health

10 minutes of Practice
Ring Inversions/Skin the Cats/German Hangs

20 Minutes NFR
5 Handstand Kick Ups or Walk Ups
10 Reverse Lunge Dislocates
5 Forward Rolls
10 PVC Sit Ups
This is Not for Rounds. Athletes will focus on quality/position with each rep of each exercise

Post experience to comments.

Worm!

It’s Back-Off Week Not Slack-Off Week

Today marks the start of Back Off Week! Please read or re-read David’s article on Back-Off weeks for more insight into why we have them and their value. Use this week to refresh, restore and recover in preparation for the upcoming cycle.  Smart athletes don’t avoid deload weeks they utilize them.  Drill skills, work on your weakenesses and/or maybe even try a new physical activity or sport! 

Tough Titsday Meet Results!

Weight Class A
1. Nicole A-230/95/215-540
2. Kate D.-190/205/220-515
3. Ellie R.-155/90/185-430

Weight Class B
1. Jessica F.-240/125/275-670
2. Melissa L.-230/135/235-600
3.Jackie Z.-215/125/260-600

Weight Class C
1. Katie M.-260/160/335-755
2. Sara DLR.-240/120/240-600
3. Robin R.-225/110/250-585

The Wilks Total Winner-Nicole A!
The Wilks Formula is used to measure the strength of a powerlifter against other powerlifters despite the different weights of the lifters. Robert Wilks is the author of the formula.

Tremendous work by all the competitors this weekend! 

Want to see photos from the event? Here is the TTDPL Flickr Album! Thanks to Malcolm S. for his great photography!

2012 Paleo Challenge Countdown Continues!

Only 18 Days Left To Sign Up For the 2012 Paleo Challenge! Sign up today!

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How are you feeling after the last 6 weeks? How do you approach back-off weeks?
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Gots to Get Your Deload On Elite FTS
Skin the Cat CrossFit Gymnastics
Skin the Cat Gymnastics WOD

7 Rounds for time of:
3 Muscle Ups
7 Thrusters 95/65

or

7 Rounds for time:
7 Burpees
7 Thrusters 95/65

Post time and Rx to comments.

So Tough

Great Job Tough Titsday Ladies!

CFSBK would like to thank all the athletes who participated in the Tough Titsday Powerlifting meet yesterday.  We’d also like to thank our spotters, judges and everyone who came out and made the first TTD PL Meet a huge success.  How did everyone do??

Only 19 Days Left To Sign Up For the 2012 Paleo Challenge!
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The Reason For Brains (To Control Movement) TED Talks
ConditioningResearch
Reducing Muscle Pain and Injury Dr. John Berardi

3 Rounds For Time of:
30 Wall Ball Shots, 20lb/14lb, 10′ Target
30 Box Jumps, 24″/20″
30 Chest to Bar Pull-Ups

There is a 20 minute cap on this workout.  Scale so that you can complete it in time.

Post time and Rx to comments.

McKensey S Squats

Good luck to Yitzy S on the World’s Toughest Mudder Race this weekend. Yitzy will have 24 hours to complete as many laps of the race as possibe… intense!

Tough Titsday Powerlifting Meet Today!

Good Luck to all the women competing in today’s Tough Titdsday Powerlifting meet! These 21 women from SBK will show off how strong they are. Come cheer these ladies on as they attempt personal bests for the Squat, Bench Press and Deadlift.

List of Competitors:
Bethany B, Colette K, Kate D, Sarah LR, Paloma S, Allison K, Charlotte K, Melissa L, Noor A, Jackie Z, Melon W, Billy K, Nikki S, Robin R, Ellie R, Marian L, Worm W, Liese M, Katie M, Jess F, Nicole A

Lifting starts at 2:30pm and will last approximately 3 hours; feel free to stop by anytime.
See you by the platforms!

Registration for the 2012 Paleo Challenge is now open!

Are you ready to take the leap and sign up for the Paleo Challenge?  You’ve got between now and January 5th to get us your Plan, Photo and $20 buy in.  Below each is explained in more detail

Plan

We’ve created a template for you to fill out so that you can create YOUR plan of attack for the challenge.  The write-up template can be found as a google Doc here or as an html webpage here.  Please take your time filling this out and send it to cfsbkpaleochallenge (AT) gmail.com.  Coaches David, Margie and Chris will be reviewing your plan.

Photos

Submit your “before” photos. One from the front and one from the side. You should be wearing a bathing suit or under garments in these.  All photo submissions are private will not be published or seen by anyone outside judges without your expressed consent. Again, email them to cfsbkpaleochallenge (AT) gmail.com.

Buy In

The cost for signing up is $20 per person.  This money will help us create awards (monetary and otherwise) for all the winners.  We’ve provided envelopes for you in the community area for you to put your money in.  Please put your name on the outside of the envelope and give it directly to any of the coaches.

We’ve also included a sign up board in the gym by the community area.  Please fill out your name (neatly!) and check off each part of the registration process you’ve completed.

For more information on the Paleo Challenge, click here

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The Paleo Diet Wikipedia
Leaning Out Talk To Me Johnnie
Ask Robb Wolf Anything Youtube