Take 20 minutes to establish a 3RM on the Front Squat

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Compare to 12.3.11

then,

3 RNFT
30 Unbroken KB Swings
15 DB Bench Press
1-3 rope climbs

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Alex shows us his Row face

January Strength Cycles Still Have Room!

Want to spend the first couple of months of 2012 getting really really strong?!  Join Coach Jeremy for one of his Strength Cycles and spend 8 weeks pulling, pushing, pressing and squatting a barbell! All cycles still have availability!

Upcoming 3x Per Week Cycles

Cycle A  (Novice Program)
1/9/12 – 3/2/12
Mondays and Wednesdays from 7:00-8:30pm
and
Fridays from 6:00-7:30pm

Cycle B  (Intermediate/Advanced)
1/10/12 – 3/4/12
Tuesdays and Thursdays from 7:00-8:30pm
and
Sunday from 10:00-11:30am

Upcoming 2x Per Week Cycles

Cycle C (Morning)
1/9/12 – 2/29/12
Mondays and Wednesdays from 6:30-8:00am

Continuing Education
1/10/12 – 3/1/12
Tuesdays and Thursdays at 6pm
*This is open to up to 8 SI alumni

If anyone is confused as to which cycle they belong in, they can contact Jeremy to discuss placement.

Cost
3x Pew Week Cycles:
$300 paid upon registration and then another $300 at the halfway point

2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point
Continuing Ed is one payment of $200

Class Sizes
Space is limited to 8 participants

Class Length
One hour and thirty minutes

The Paleo Challenge Countdown Continues!

Only 9 days left to sign up for the 2012 Paleo Challenge! Sign up today!
________________

For all the Paleo Challengers? What are you most excited about the challenge?  What are you nervous about?
________________

Falcons Have Had A Winning Strategy For Success NY Times
Download This: The Best Mixtapes of 2011 Wired
Top Scientific Downloads of 2011 Wired

15 Minutes to find establish a 1RM Clean

then,

“Flight Simulator”
5, 10, 15, 20…50, 45, 40…10, 5 Reps of Consecutive Double Unders
Rest as needed between rounds of double unders. Must complete a round unbroken to progress to the next round.20 Minute Cap on this WOD. 

If you don’t have double unders then use 20 minutes to practice

Christmas Day Class Post DT

The Alpha and Omega-3

SBK will be stocking fish oil to make taking your omega-3s even easier. Throughout the Paleo Challenge (and beyond, if there’s a demand) we’ll be stocking Pro-Source Omega 1250. They’re a great value at 200 softgels for $25. They contain 750mg of omega-3 fatty acids (450 EPA/300 DHA) per softgel which is far more than the average drug store brand, all from small deep sea cold water fish. Nordic Naturals by comparison contains 500mg of omega-3s per serving at $35 for 180 softgels. If you plan on taking 3g (4 softgels) per day of omega-3s then 1 bottle of Pro-Source Omega 1250 would last you 50 days.

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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6’7″ 250lb Jason Pierre-Paul Does Back Handsprings Sport Science

Five rounds for time of:
12 Deadlift 155/105
9 Hang Power Clean 155/105
6 Push Jerk 155/105
There is a 20 minute cap on this WOD

Rob N. in a Very CrossFit Christmas Card

CFSBK Holiday Schedule

Sunday 12/25  9am 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

The Paleo Challenge Countdown Continues!

Only 12 days left to sign up for the 2012 Paleo Challenge! Sign up today!

________________

What’s your favorite childhood holiday memory? 
________________
A Year in New York Pictures NY Times
7 Reasons Everyone Should do A Powerlifting Meet T-Nation

5-5-5

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Compare to 11.3.11

1,2,3…10,11,12 reps for time of:

Push Ups
Un-anchored Sit-ups
Double Unders
Squats
Option to stop at 7 reps if you celebrate Kwanzaa, 8 reps if you celebrate Hannukah, or ignore the workout altogether if you are a party pooper and celebrate none of the above.

Post time to comments. 

Standing Tall with 255

Happy Belated Birthday Isaac W
We’re operating on a full schedule 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

January Strength Cycles Are Open for Registration!!

We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus it’s pretty badass.

Upcoming 3x Per Week Cycles

Cycle A  (Novice Program)
1/9/12 – 3/2/12
Mondays and Wednesdays from 7:00-8:30pm
and
Fridays from 6:00-7:30pm

Cycle B  (Intermediate/Advanced)
1/10/12 – 3/4/12
Tuesdays and Thursdays from 7:00-8:30pm
and
Sunday from 10:00-11:30am

Upcoming 2x Per Week Cycles

Cycle C (Morning)
1/9/12 – 2/29/12
Mondays and Wednesdays from 6:30-8:00am

Continuing Education
1/10/12 – 3/1/12
Tuesdays and Thursdays at 6pm
*This is open to up to 8 SI alumni

If anyone is confused as to which cycle they belong in, they can contact Jeremy to discuss placement.

Cost
3x Pew Week Cycles:
$300 paid upon registration and then another $300 at the halfway point

2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point
Continuing Ed is one payment of $200

Class Sizes
Space is limited to 8 participants

Class Length
One hour and thirty minutes

The Paleo Challenge Countdown Continues!

Only 13 days left to sign up for the 2012 Paleo Challenge! Sign up today!

________________

Eating Animals The Atlantic
Olympians Warned: Don’t Eat Liver Yahoo News
New Year’s Day CrossFit Games Marathon Youtube
Drunk History Christmas Funny or Die