2-2-2
Max Effort.  Use today's double to help you set a goal for the 1RM at the end of the cycle

Post loads to comments.
(e4/8) compare to 2.19.11

For Time:
21-15-9 Reps for Time of:
Pull-Ups
Burpees

Consider scaling this up with a weighted vest and/or chest to bar pull-ups

Post time and Rx to comments.

Alec's BFF is the BFT

Happy Birthday, Coach Nick!

CrossFit Total Tonigh at 6pm!
Good luck to all the Strength Cyclers gearing up for their CrossFit Total tonight at 6pm.  All are welcome to come on down and watch the displays of strength and will power.  3 Cheers to new PR's!

Save the Date!
On Saturday, March 5 at 6pm, SBK will celebrate the end of our 2011 Paleo Challenge AND our 1 year anniversary at Degraw Street with a potluck. The first one was such a delicious success that we wanted to give you all another chance to show off your skills with the slowcooker and celebrate . If you missed the last one, don't let it happen again!

We will also be awarding our top Paleo Challenge success stories with a slew of sweet stuff. Check it out:

Top Male and Female each receive:
1) 2 months of 5x/week membership
2) A LuLu Lemon "shopping experience" valued at $100
3) A steak from Grazin' Angus Acres valued at $40

2nd place Male and Female:
1) $300 cash
2) $50 gift certificate to Bierkraft
3) A steak from Grazin' Angus Acres valued at $40

3rd place Male and Female:
1) $150 cash
2) A steak from Grazin' Angus Acres valued at $40

All post Paleo Challenge write ups and "after" photos are due by March 1st.  Please email your follow up to info(at)CrossFitSouthBrooklyn.com with the subject "(your name)'s Paleo Results"

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What song are you currently listening to a lot? Post a you tube link to comments.

Coach Nick makes some last minute teaching points on Charmel's drive

CrossFit Total Tomorrow
Coach Jeremy's Strength Cyclers are gearing up for their "graduation" CrossFit Total tomorrow.  Come on out and support them as they put the last 8 weeks of moving steel to the test.  Each athlete will have three attempts at a 1 rep max in the Back Squat, Press and Deadlift.

Rest Day Dinner
Join hosts Erica and Greg N for their Rest Day Dinner this Friday night at Takashi NYC. From their website, "Our menu is beef, all beef and nothing but beef!  Choice cuts of Premium Japanese and American Angus are delicately prepared and served raw to be grilled right at your table" 

Email erica.nofi (at) yahoo.com to rsvp.  Check out all the details here.

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The Paleolilith's CRASH B Results
Seniors Can Still Bulk Up on Muscle by Pressing Iron npr

Every Minute, On the Minute, for 12 Minutes
Pulls will take place from the Hang and Deck
Demo Video

Snatch Balance
1-1-1-1-1
Heavier and Faster than Last week
Demo Video

Post loads to comments.
(e2/4) compare to 2.14.1

Radhika's Press Aligment

CRASH B Results!
Congrats to our SBK "lambs" that went to Boston this weekend and competed in the C.R.A.S.H.-B Indoor Rowing Championships.  Here's how they did!

Dan R: 07:35.7  (:15 PR)
Colette K: 08:49.0
Charmel R: 07:24.9 (:14 PR)

Also special thanks to Coach Nick for using his "soviet coaching voice" and coaching team SBK as well as Asta F for being our photographer and cheering squad!

Paulie S and the South Brooklyn Weightlifting Club will be hosting Mark Rippetoe for the Starting Strength Seminar Check it out!

Our own Jon Gabrus gets ready for Rugby Season

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The Home Gym with Josh Rowe, Scott Hoover and Fred Gillenwater CrossFit
"Universal Participation" of the 2011 CrossFit Open with Greg Glassman CrossFit
5 Fun Inverted Row Variations EliteFTS

Complete the Following For TIme:

50 Double Unders
50 KB Swings 32/24/16kg
40 Double Unders
40 Box Jumps 24/20/16
30 Double Unders
30 Push Ups/Modified Push Ups
20 Double Unders
20 Pull Ups/Vertical Ring Rows
10 Double Unders
10 Burpees

Post times and Rx to comments.

Skill Work 

Backward Rolls
Headstand Practice

Avery Power Snatches

Happy Birthday Maggie G.!

Strength Intensive A Cycle SOLD OUT    

The A Cycle  of Coach Jeremy's Strength Intensive sold out faster than a Justin Bieber concert.  We look forward to seeing a new crew hit some major strength milestones over the next 8 weeks.  

Remember, the current cycle will be wrapping up 8 weeks of hard work with their CrossFit Total.  Each athlete will get 3 attempts at the Squat, Press and Deadlift to hit a new personal best.  We wish the participants luck and hope you join us to show support this Wednesday, February 25 starting at 6pm.  Join us for one of the most electrifying nights in the gym.

C.R.A.S.H-Bs Today! 

Stay tuned to the blog today for updates on how Charmel, Collete and Dan do at the 2011 C.R.A.S.H.-B Regatta under the iron fist of Coach Nick!  Good luck guys!

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We're heading into the last week of the Paleo Challenge.  How are you feeling?  What are your impressions of the experience to this point?  What are your post-Challenge plans?
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Will Eating Whole Grains Help You Live Longer? Mark's Daily Apple
Want to Live Longer? Switch to Whole Grains Time Magazine

Complete the Following Every Minute on the Minute for 10 Minutes:

1 Front Squat
5 Box Jumps 24"/20"
(E3/8) For FSQ add 2-10lbs to your last exposure.

Post loads and box height to comments.
Compare to 2.16.11 and 2.12.11

3 Rounds (NFT):

5 Bulgarian Split Squat/leg
10 Romanian Deadlifts
10 Knees-to-elbows

Post loads to comments. 

Who in the Hell Left the Gate Open?!

Happy Birthday Shaun M. and a very Happy Belated Birthday to Joe W.!

Good Luck to the C.R.A.S.H-B Crew This Weekend

Join us in wishing Coach Nick and his fearless band of merry men and woman up to Boston for the C.R.A.S.H.-Bs. This is Nick's second year leading SBKers up to the great white north to spend 7 minutes in Hell in search of a lifetime of glory.  We wish Charmel R., Dan R. and Collette K. the best of luck and big new PRs!

PRs, Leaderboard Scores and Bears Oh My!

Speaking of PRs we wanted to recognize some of the awesome achievements of our membership over the last few weeks so here is a thorough albeit not exhaustive list of some of the awesome work you guys have put in over the last few weeks:

John McD. 76 Pistols
Katie M. 5 Kipping Pull-ups
Steph "3 Years In" Paddock 20 Kipping Pull-ups
Jess B. 8 Kipping Pull-ups
Felipe  56 PUsh-ups
Trey 61 Push-ups
Laurel M. 46 3/4" Box Jump, 25 Kipping Pull-ups
Ryan P. 40 Kipping Pull-ups
Margie L. 30 Push-ups
Theresa B. 42 Push-ups
Avery W. 110 Snatch, 153 Clean, 158.4 Jerk
Rolando "Nasty Girls" 9:20
Bethany B. 205 Deadlift
Robin R. 175 BSQ (30# PR), 225 DL (20# PR)
Dave P. 365 Bench Press
David O. 43 Kipping Pull-ups

Amazing work everyone!!
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Caught in the Crossfire: Is Endurance Running Good or Bad Hunter-Gatherer

Kiki Overhead Squatting

Happy Birthday to our Athlete of the Month Bethany B!!

T-Shirts are Back in Stock

Just in time for spring our CFSBK Skull & Bones T-Shirts are back in stock.  If you've been waiting to grab one (or forced to wait) pick one up the next time you're in the gym. 

If You Kill It, Refill It

If you drink all the water in the water pitcher please take the time to refill it.  Courtesy is contagious. 

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A 60 Degree day in February? How do you plan to spend it?

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What Really Causes Runner's High? NY TImes
CrossFit Masters featuring Jacinto! CrossFit Excel
Everyday Paleo now has a Podcast Everyday Paleo

3×5
(E1/4) Sub max load, no fails.
Consider using 85-90% of 1RM Press.

Post loads to comments.
Compare to 10.25.09

For Time:
Row 1000 meters
15 Push Jerk 135/95
15 Pull Ups
10 Push Jerk 135/95
10 Pull Ups
5 Push Jerk 135/95
5 Pull Ups

Post loads and times to comments.

Bier Baron Ben W. Breaks down Breaking down a Bunny

 March AM/PM Foundations is Now Open

Great news for those looking to join the gym.  Our new Foundations Cycle is available for registration.  The cycle will meet Wednesdays at 8-9:15pm and Sundays 10-11:15pm.  This cycle starts Wednesday, March 13!  For more information and to register click here!

Rest Day Dinner Reminder

Michele and Craig's rest day dinner is almost upon us!  Remember is starts at 8:30pm and will be held at Craig's house just a couple of blocks from the gym.  For full details including location go here.

If you plan on coming out then we need you to RSVP!  So if you're in for some of the best food this side of the East River email mignyc(AT)gmail.com.

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Scaling at CrossFit Verve with Cherie Chan CrossFit.com
Insight into the 2011 CrossFit Games with Greg Glassman CrossFit.com

3-3-3

(E2/8) Today's lifts are done at a 2-2-X-1 tempo.  Use a submaximal load adding 2.5-5lbs to your previous exposure. 

Post work load to comments.
Compare to 2.12.11

3 Rounds for time of:
7 Thrusters 95/65
14 Burpees
21 Double Unders

Aaron & Ariel breaking down a bunny during this weekend's SBKitchen event

March Strength Intensive Sign-up

The current Strength Cycle is almost finished and will culminate in the always awe-inspiring Total next Wednesday at 6pm!  The upcoming cycles are now available for registration now!  If you're interested in spending 8 weeks getting seriously strong using the Squat, Deadlift, Press, Bench and Power Clean then sign up for Coach Jeremy's March Strength Cycle here!

C.R.A.S.H-Bs This Weekend

This Saturday, Coach Nick will lead an intrepid group of SBKers to the annual C.R.A.S.H-B's Indoor Rowing World Championship in Boston!  Dan R., Charmel R. and Collette K. will compete against hundreds of rowers in the widely-feared 2000m.  They've been training hard for this and we wish them all the best!

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What's your favorite Paleo treat?

A Not So Happy Valentine's Day with Paleolilith Paleolilith
The FDA wants to You to Eat a G*dd*mn Vegetable The Onion

Whitney H. and friend Tyra W. at the Taj Mahal

Happy Birthday Scott J.!

Beast of the East Competition

We may be midway through winter but October will be here before you know it.  Those looking for fierce competition look no further than the 2-day Beast of the East Competition to be held October 8 & 9, 2011 in Durham, Connecticut. (Where?!).  They promise a slew of events featuring Strongman, Olympic and Powerlifting and Endurance and cash prizes.  Check the website here for more information and to register. 

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Friday Rest Day Dinner

All info can be found at the link here!  Don't forget to RSVP!

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Everything You Know About Fitness is a Lie Men's Fitness
It's Just Exercise Pt. 1 Whole9
It's Just Exercise Pt. 2 Whole 9

3 Position Snatch
1-1-1

(E1/4) 3 Sets of the Following Complex: High Hang Snatch/Hang Snatch/Snatch
*Bar should stay in the hands for the entire complex. Work up as heavy as you can with good form. 

Post loads to comments.
Compare to 10.18.10 

Snatch Balance 
1-1-1

*Attempt to catch each rep as deep as possible 

Post loads to comments. 
Compare to 12.29.10

Steph P. Squatting in Iceland

REST DAY PALEO DINNER THIS FRIDAY 2.18

Craig and Michelle K. have teamed up to bring you the next Paleo Challenge Rest Day dinner.

Time: 8:30 PM

Place: Casa de Craig, only 2 blocks from the box.

What to bring: Drinks!

RSVP to: mignyc (at) gmail dot com for details and directions.

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Tyson Foods Settles Bribery Claims NY Times
How to Find & Join a CSA Robb Wolf