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? 
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A Year in New York Pictures NY Times
7 Reasons Everyone Should do A Powerlifting Meet T-Nation

5-5-5

Post loads to comments.
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!

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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

Noor Sure Has Some Fight in Her

(UPDATED)

Store Woes?

Skipjack, which is our online store’s Merchant Account (system that communicated between store hosts and banks) is currently experiencing techincal difficulties and “intermittent functionality”  If you recently were denied an order or rejected a recurring payment, please sit tight while this gets worked out.  They said it should be resolved within 48 hours from noon yesterday.

If you’re looking to purchase something from a program with finite slots, (foundations, strength) please email David(AT)CrossFitSouthBrooklyn.com so I can have your request on file.

If you recently got an email saying that your recurring billing was denied, simply give it a few days and the system will automatically try to charge you again.

Thanks for your understanding
– The Management

The Paleo Challenge Body Recomposition Templates Are Up!

The Paleo Challenge Body Reocmposition Templates are now up and chock full of great tips for folks who are looking either to lose weight/lean out, gain weight or stay the same.  They can be found HERE as well at the bottom of the Paleo Challenge info page. 

We hope what you read in these templates will provide you with jumping off points for weight loss, weight gain and weight maintenance goals during the paleo challenge. Don’t be afraid to ask questions and do a little of your own research. Whatever your goals during this challenge, keep in mind that it’s a work in progress. Be a good scientist by keeping your variables to a minimum, and allowing time for change to happen before you begin manipulating.

Paleo Challenge Rest Day Dinner #1!

During the upcoming Challenge we’ll have several Rest Day Dinners so you can hang out and socialize with your fellow Paleo Challenge participants and enjoy delicious paleo food.  The first event is coming up on January, 6th and we’re looking to for a host! 

These dinners can be potlucks at your pad or they can be a group dinner/brunch etc out at a paleo-friendly restaurant of your choice.  We’ll need to know the following information if you’d like to host:

• The RDD you’d like to host (Date & Time)
• The Location you’d like to host it at (address included)
• How many people you’d be able to accomodate
• When you’d need the RSVP’s by
• Your contact information

Please contact David(AT)CrossFitSouthBrooklyn.com to put in your request!

Holiday Social Tonight!

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

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

The Paleo Challenge Countdown Continues!

Only 14 days left to sign up for the 2012 Paleo Challenge! Sign up today!

________________

Are you traveling for the holidays?  Where to?!

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David Attenborough’s What a Wonderful World BBC
Foot Awareness 70s Big
I Am…Balanced CrossFit Invictus

Windmills 101

then,

Spend 10-15 minutes playing with Windmills. Work up to a heavy set of 5.

5 rounds of the complex
7 1 Arm KB Swing Left
7 1 Arm KB Swing Right
7 2H KB Swing
7 Reverse Lunges Left (KB held goblet style)
7 Reverse Lunges Right (KB held goblet style)
Try to do each complex unbroken, resting only as needed between rounds.

Post loads to comments. 

Robin R. She-Hulks out!!!

Congratulations to the Strength Cycle Totalers!

Last night’s total yielded some epic lifts and huge numbers!  Congratulations to all the participants! We’ll let the numbers speak for themselves!

Squat/Press/Deadlift-Total

Jenna J 130/65/175-375
Stella Z 175/77.5/225-477.5
Kahrin B 190/95/245-530
Nick Parish 250/110/300-660
Ruvin L 270/115/350-735
Nino D 280/120/345-745
Nick A 280/105/305-690
David T 285/135/350-770
Deepak T 315/145/350-810
Matt C 315/145/350-810
Dan H 370/160/405-935
Nick Pines 335/155/375-865
Luis E 350/180/405-935

Big up to veteran strength cyclers Sarah H. on her 200lb PR Deadlift and to Jess B. who deadlifted a whopping 280lbs!  Another incredible night full of major accomplishments!  Can’t wait until the next one!

The Paleo Challenge Countdown Continues!

Only 15 days left to sign up for the 2012 Paleo Challenge! Sign up today!

________________

What was the best thing you did for yourself in 2011?
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135lb Barbell Windmills for Reps Youtube
The 12 Do’s of Christmas Robb Wolf
The Top 50 Christmas Toys of the Last 100 Years Infographic