Strong People!

Want to see how they did? Check out this shot of everyone’s numbers! You can also see more over at our Flickr Page!

There are no Classes tomorrow due to the Open Sectional Event CFSBK is Hosting. All are encouraged to come out and cheer on Team SBK. The event will start around 9:00am, don’t forget to wear the old skull and cross bones!

Volunteers Needed!

Team SBK needs volunteers to act as judges, registration staff, score runners, etc. If you’ve got a few hours available on Saturday and want to contribute, please email Christian(at)CrossFitSouthBrooklyn(dot)com.  Support the Black Sea!

Opening Act

Looking for a coveted spot in the TD 5 Boro Bike Tour, the NYC Triathlon, or the NYC Ironman Competition? Want to support an incredible NYC nonprofit at the same time? CrossFit member Scott Jackson’s wife runs a stellar nonprofit, Opening Act, that brings life changing theater arts programs to our city’s most under-served schools. Through one of their funders, you can snag a spot in any of the above races. Each event requires a registration fee and fundraising commitment (please specify Opening Act as your partner charity). More details can be found by clicking on the event you’re interested in listed above!

________________
CrossFit Open Statistics
12.2 Movement Prep MobilityWod
Tahoe Event Six: Relay Run, Plate Carry, Truck Push, and Buddy Carry

70%x3
80%x3
90%x3+

If you’re doing a 3×5 linear progression, add 1-5lbs as appropriate.

Post loads to comments.
compare to 2.23.12 and 2.1.12

21-15-9 Rep Rounds For Time:
Pull Ups
Burpees

There is a 10 minute cap on this workout.

Post time and Rx to comments.
compare to 12.30.11

Paleo Goodness at Kim M’s Recent Rest day Dinner

Congratulaions Paleo Warriors!

The Paleo Challenge is over!!! You’ve survived 2 months of diligent cooking and eating with an eye towards your health and performance.  Many of you have learned valuable lessons about nutrition and yourself over the last 60 days that we hope you’ll be able to use for the next 8 months.  Please remember to submit your Post Challenge Write Up asap! The details of which can be found on yesterday’s post.

Can you summerize in 3 statements what you learned from the Paleo Challenge? If so, post to comments!

WOD 12.2 Announced

MEN – includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

Rich Fronning And Dan Bailey WOD Demo (98 and 95 Reps Respectively)

This Saturday we’ll be hosting the Open Competition with athletes from CrossFit Virtuosity, Long Island City, Queens, Metropolis and more showing up to throw down.  There will be no regularly scheduled classes on Saturday.  If you’re not participating in the event we encourage you to come on down and cheer on Team SBK!  Folks who are registered for the Open but aren’t competing will have an opportunity to attempt 12.2 on Sunday as it will be our posted Group Class WOD.  If you come on Saturday, remember to wear your SBK shirt and join the Black Sea! Also- we’re looking for a few good volunteers to help us judge and set-up the event. If you’d like to help out, please email Christian(at)CrossFitSouthBrooklyn(dot)com to sign up.

_________________
Might As Well Face It, You’re Addicted to… Food? Robb Wolf
In Search of the Perfect Human Diet™ – Theatrical Trailer You Tube
Eat Like A Caveman (Featuring CFSBK!) ABC News
Real Life Testimonials from A-Z after the Whole 30 Whole9

70%x3
80%x3
90%x3+

If you’re doing a 3×5 linear progression, add 2.5-10lbs as appropriate.

Post loads to comments.
compare to 2.22.12 and 1.31.12

3 Intervals of:
As Many Rounds as possible in 2 Minutes of:
15 Dumbbell Thrusters
15 Kettlebell Swings, Face Level

Rest 2 Minutes

Justin and Noah get their Thrust On

Best of luck to Rob I, Michele K and Nicole A who will be competing in the 2012 International Powerlifting Association PA State Powerlifting Champions this Saturday!

Good Luck To Everyone competing in the CrossFit Total Today!

The event starts at 6:30pm if you’d like to spectate. Today will be our largest total and cummulates 8 weeks of moving steel for these 20+ guys and gals

The Paleo Challenge Is ALMOST OVER!!

Announcing The CFSBK Softball Team!

Interested in putting that functional fitness to use?  Dan H. is in the process of recruiting 15-16 members for a CFSBK softball team as part of the YMCA Adult Co-ed League. Games are usually held once a week around 7pm at the Red Hook fields.  A small league fee of $40-50 per person will be expected to participate for the season. ALL levels are welcome.  If you’re interested or have any other questions, please contact dh3 at dhalioua(at)gmail(dot)com.

___________________
Dr. Osborne discusses Gluten/Grain free diets and an evolutionary perspective on digestion Fox News
CrossFit Gonzaga’s After School Teens Program Does Weighted Pull-Ups CrossFit
One Down CrossFit Games
How We Got 500 Athletes on Team CrossFit NYC CrossFit Games
The Casual Competitors Take On Week 1 CrossFit Games

A typical Rest Day for Martina O

Rest Day News and Notes

• There are No Classes this Saturday as CFSBK will be hosting the CrossFit Open Sectional Workout for WOD 12.2.  Click here to read more and sign up!

• Speaking of upcoming events, on March 31st and April 1st we’ll be hosting Shane and Laura Phelps-Sweatt for the CrossFit Powerlifting Seminar.  Check out the Event Page to learn more and sign up.

• Inspired by a recent conversation in the comments section, Samir C decided to write a post on his blog about his thoughts on CrossFit’s relashionship with the Military.  Read here

• The Paleo Potluck is coming up on March 10th! To learn more and RSVP please check out the Event Page. This event is open for all our community, even if you didn’t participate in the Challenge. We had about 100 people at the January Potluck and hope to have at least as many this time around!

• This Wednesday at 6:30pm CFSBK’s Strength Cycler’s will be particpating in our largest CrossFit Total to date. After 8 hard weeks of pushing and pulling steel these guys and gals are going to test their strength with three attempts at 1RM Back Squats, Presses and Deadlifts.  All are welcome to come spectate and cheer

• Want to see some more cool CFSBK pics?  Check out our Flickr page which is updated weekly!
  

Heavy: A Response

By Coach Margie

“How did your squats go?” I ask.

“Heavy. More weight than last time. But heavy,” you say with a mixture of disappointment, exhaustion, and maybe even a hint of disbelief. 

As if you wish, you think, you expect that your increase in weight will feel lighter by virtue of the fact that you got a little stronger. And that’s your goal: to be strong enough that heavy weight feels light.

Well, I think you’ve got your goal backwards.

Weight should be heavy. You should be required to push. Getting strong is hard work, as Mark Rippetoe often says. It is a commitment; not something you suddenly arrive at, but rather a slow, deliberate journey that becomes more challenging over time.

Stress adaptation – a fundamental principle of physiology. When you tax your body it rises to the challenge by growing stronger. Your bones get denser, your muscle fibers increase their contractile potential, and your ability to recruit those muscle fibers becomes more efficient. Increase weight, increase capacity; increase capacity, increase weight. It is a harmonious vertical see-saw.

Once you gain enough technical proficiency to use loads that stimulate growth, you are at the glorious beginning of not just building tolerance for, but ushering in struggle. Struggle signifies progress. “Feeling good under the bar” means you gave it a fight, and are rewarded with the tired satisfaction of getting your reps done. It does not mean an effortless set of 5 where you barely breathed hard and didn’t ever once ask: “Is this rep gonna happen?”

Sure today’s weight will feel light one day: when it’s your warm up on the way to lifting something heavier. Relish heavy weight, it never gets easier. And you shouldn’t want it to.

_________________
The Pusher Don’t Care (ibuprofen) Cathletics
Three Hidden Ways Wheat Makes You Fat Huffington Post
The Paleo Summit (Is Happening Right Now For free Online) Underground Wellness
Inhalable Caffeine May Get FDA Review Greatist
The Power of Habit: Why We Do What We Do in Life and Business (written by CFSBK Alum, Charles D)

Perform 3 sets of the following complex for a maximal weight:
6 Deadlifts
3 Mid Hang Power Cleans
1 Push Jerk

You have 5 attempts to find a best complex. The bar may be dropped from overhead after the jerk but must be regripped and pulled within 3 seconds after it settles.

Post loads for each attempt to comments.
compare to 12.30.10

WOD 12.1 Devastation

Congratulations to our newly named gym wear model, “Fran” for making the Tattly Blog!

Week One Ends

Great job to all our athletes that competed in Open WOD 12.1!  7 Minutes of Burpees proved to be a tremendous test of pure and simple work capacity.  To see how all our registred athletes did, check out the link at the bottom of the navigation bar on the left side of this page. We’ll update it every week with the new workout and our team’s progress.  We had 56 amazing SBK’er officially compete with 13 of them joining the 100 Burpees Club. We even had Rob F who was reeling from a stomach bug send in a video submission to qualify through this week 1. Below we’ve listed our top three men and women for this week.  Good luck to all at 12.2!

Joe O’Neill: 120 Reps
Christian Reiss: 118 Reps
Michael Mishik/Rickke Manazala: 116 Reps

Ellie Myers: 103 Reps
Melissa Loranger: 100 Reps
Kate Denny: 97 Reps

RSVP For the Final Paleo Potluck

Come one, come all, calling all cavewomen, cavemen, cavedogs, and cavebabies!  The 2012 Crossfit South Brooklyn Paleo Challenge is officially winding down, and now its time for everyone to put on their big white chefs hats again, because on Saturday, March 10th, at 6:00 PM we will be holding our final Paleo Potluck!

Please RSVP in the event page  with the dish you plan to bring and how many suckas you intend to roll with. As always, you may need to bring a crock pot or other thermonuclear heating device to keep your food warm/irradiated.

What is the best TV Show you,ve recently been watching?
_______________________
This is what 161 Burpees in 7 Minutes Looks Like CrossFit Games
Knee Sleeves CrossFit One World
The Improper Alignment Speech Ido Portal
How to Be Coachable: Advice from Expert Coaches Breaking Muscle

65%x5
75%x5
85%x5 (No rep out)

*If you made all your reps last cycle then add 5-10 lbs to your deadlift training max

Post loads to comments.
Compare to 1.28.12 and 1.7.12

then,

Row 2K or Run 1 mile for time
Compare to 12.11.10 or 11.23.11

Billy K on WOD 12.1

Wanna Know How Team CFSBK is Doing in the 2012 Open Sectionals?

We’ve created a blog page for the 2012 Sectional WODs that will have all the WODs with the performances from all of our registered athletes.  So check out the 2012 CFSBK Open Sectionals page!

CrossFit the Rack is hosting a CF Endurance seminar on March 31st/April 1st. 

Join Brian Mackenzie and the CF Endurance team to learn to train more efficiently for run, triathlon, and endurance races and events. Improve your technique and mechanics to be a more efficient athlete. Increase your work capacity and pick up free speed with no additional time training.

This is a great event for all athletes, trainers, and community looking to improve run performance, triathlon performance,  endurance race& event performance, improve on CF wods, learn more about CFE, or have an interest in getting signed up for one of these events. We cover many factors which impact performance. Skill of focus is running.

The weekend is full of current content that you can apply immediately.  Racing, training or getting more powerful – you’ll walk (or run!) away with a refreshing perspective of how endurance training should be done.

There is a $100 discount for active military, fire, police, LEO.

You can register for this event HERE

______________

You’ve done WOD 12.1.  What do you think they’ll program for WOD 12.2?
_______________

Kelly Starrett Plans for the Open CrossFit

Complete as Many Reps as Possible in 7 Minutes of:

Burpees

From the CF Games site description: This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

This is the Open Sectionals WOD 12.1 from the 2012 CF Games.  Athletes from all over the world are competing in this workout.  Remember athletes competing in the game MUST submit their scores to the CF Games site by Sunday at 5pm.

Athletes should watch the standards video HERE prior to attending class.
Athletes not competing in the open can scale to Squat Thrusts and eliminate the 6″ jump. 

 Post reps and RX to comments. 

Is this the man to get 160 Burpees?!

Team CFSBK Will Be Representing today at the NY Open Series!

Good luck to all of the Team CFSBK members participating in today’s NYC Open Series and doing this very WOD at CF Queens!  Go get ’em!
Team CFSBK attending Open Series for WOD 12.1 are:

Jessica B.
Teresa B.
Jessica F.
Melissa L.
Steph P.
Gabrus
Carlos G.
Dan H.
Matt H.
Sameer P.
Christian R.
Arturo R.
Rob S.

Join The CFSBK Book Club Because Reading is FUNdamental!

It’s not too late to join the CFSBK Book Club!  So far there are 5 SBKers and a few soon-to-be members in the club including:

Martina O.
Peggy P-L.
Christine N.
Shawna S.
Andrew M.
Martha S.
Traci T.
David O.
Shaye L.
Teddi M.

The first meeting will be held on Sunday, March 11th at 5:00 PM at [location TBD].  Please feel free to bring Paleo-friendly snacks to share! The first BOM will be Super Sad True Love Story: A Novel by Gary Shteyngart.

If you have questions or want to RSVP to the first meeting on Sunday, March 11th please email Martina O. at parisgirl30(AT)gmail.com.
___________________

Pre-Class Question: What’s your goal for number of burpees for today? 
Post-Class Question: Did you hit your goal?
___________________
WOD 12.1 Visualization/Mental Prep (Audio) CrossFit Invictus
CF Games Open WOD 1 Prep Mobility WOD
Check out the leaderboard for WOD 12.1 CrossFit
Announcing 2012 Regional Sites Crossfit
Blind Gymnast Takes Leap of Faith ABC News

We’ve all been here.

Tonight is the Final Rest Day Dinner of the Paleo Challenge! Thanks Dan and Asta for hosting!

Are You Competing in the NYC Open Competition?

If you’ve registered to participate or interested in spectacting at the NYC Open being held tomorrow at CF Queens please contact Coach Jess Fox to coordinate rides.Jessica(AT)crossfitsouthbrooklyn.com

Final Paleo Potluck is Almost Here

Come one, come all, calling all cavewomen, cavemen, cavedogs, and cavebabies!  The 2012 Crossfit South Brooklyn Paleo Challenge is officially winding down, and now its time for everyone to put on their big white chefs hats again, because on Saturday, March 10th, at 6:00 PM we will be holding our final Paleo Potluck!

Keep your eyes peeled for the Post Challenge Paleo Template, which will be sent out soon.  Completion of this template is an ABSOLUTE REQUIREMENT for, and is probably the aspect of your challenge that will be relied upon most heavily to decide our winners. Even if you don’t think you’ll “win” this is an important tool to review you learned, how you feel, what worked and what didn’t, and your plans for the future are.  As you’ll come to see, the Paleo Challenge is all about self experimentation with both physiologic and behavioral considerations.

See you there!

Paleo Challenge Wrap Up!

The Paleo Challenge is almost over! It’s time to start thinking about your Post Challenge Write-Up and what you’re going to do moving forward.  We’ll be emailing everyone the full details for your write-up today but for the mean time check out David’s submission so you can get an idea of what we’re looking for.

Post Challenge Questions:

1. Briefly describe the beginning, middle and end of your Paleo Challenge.  (We’re looking for 3-8 sentences per section)

Beginning: The beginning of my challenge started off with a bang. I spent the first month cooking about 3/4 of all the meals I ate, had no fruit, took my fish oil religiously and was getting good sleep. My training was also very good and I was squatting consistently.
Middle: I came into the middle of the challenge pretty strong but started making some exceptions in order to placate my desire for emotionally comforting eating and sweet cravings.  I ate a little more fruit, lara bars and potatoes.  I cooked a little less but stayed gluten free, took my fish oil and avoided any processed/refined sugar.  I also started drinking a little more wine and espresso. Training remained good. I also began to eat out more often, but kept it fully paleo. 
End:  The middle to end were very similar in terms of application. I never cheated, was cooking about 1/3 of my meals and even finished drinking less wine and  fruit than I had been mid challenge. I fell off a bit on fish oil consumption but still felt really really good in terms of mood and energy.  I also really felt that I “owned” this diet more and became something I just did on auto pilot.  I spent a lot of the last third of the challenge thinking about what I would do when this was over based on what aspects of the challenge seemed to be giving me the most positive returns and what kind of momentum I didn’t want to lose.

2. Based on your previously stated goals, In what ways did you succeed with your paleo Challenge? Were there any other positive adaptations you experienced?

Here are some of my stated goals from the original write-up that I did well on:

NO: Grains/Sugar/Dairy
I did pretty great on this.  I had ZERO grains/Gluten and Refined Sugar.  I didn’t eat anything that wasn’t at least in the spectrum of paleo/primal.  I think I had dairy products maybe 3x of the 2 months which I was okay with.  I really wanted to stop my latte habit and not make dairy a staple of my diet which I accomplished.
1-1.5 grams Protein per day and Squatting 2x per week
I ate sufficient protein while on Paleo. I did this by making the protein my priority every meal and eating it with reckless abandon.  Originally I wanted to squat 2xW but I shifted that to just hitting all my Wendler Squat exposures which was only 1xW so I was pleased with that but still think I need to squat 2xW.  I definitely feel stronger than I did January.
Eat a minimum of 3 meals per day 
I did this pretty consistently too.  I used to eat only 2 meals a day really regularly.  I was worried I’d lose muscle mass while on Paleo so I made sure to eat 3 squares a day. 
Keep Alcohol intake about the same, gluten free beer only
The only alcohol I drank throughout the challenge was 3 bottles of wine (split with my girlfriend, one of which we only drank 3/4 of) and 2 shots of tequila.  I’m usually not crazy about wine and really enjoy beer but I found that I had no desire for it as the challenge progressed.
Take a multivitamin 1-2xDay (as recommended by packaging)
After doing a little research, I decided to take a vitamin D capsule instead which I did daily.

Positive Adaptations were:
– leaner torso
– Increased energy, mood, confidence
– better strength on lifts and gas on metcons
– Decreased feelings of chronic inflammation
– Increased ablity to buffer poor sleep
– Better tissue integrity. Never felt stiff or achy

3. Based on your previously stated goals Where did you fall short on your challenge? What were the Negative adaptations you experienced?

Take 3 Fish oil Capsules 2-3x per day with meals
I started this really well but the last 3 weeks I’ve fallen off on it and ended up taking 4 capsules every other day.
Total training is 4 days per week
Although I hit all my squats and did a good amount of Group classes I didn’t train as frequently as I could have. I didn’t prioritize scheduling workouts as much as I prioritize scheduling other work related duties. 
Don’t use fruit or juice as an excuse to eat lots of sweet carbs
I didn’t do this at all the first month but did so a lot more in the middle and end of the challenge.  I think this really blunted the fat loss I experienced at the end of the first month but made the challenge feel more sustainable on a craving/emotional level. I felt like I was able to “cut loose” without leaving the reservation.  Orange juice, potatoes and berries were my go to sweet treats.

Thinking about it, I don’t think there were Any negative adaptations to this.  Psychologically I felt really pleased with myself and saw good progress despite not being as strict as I had planned.

4. What did you get out of this experience and what are your plans moving forward? On a scale of 1-10, how confident are you that you can follow through with your plan moving forward for the next 8 months?

I really learned that not only could I do this stricter and longer than I’d ever done before, but I really learned what aspects of paleo were most important to me.  I think that avoiding gluten/grain is something I want to stay 100% with for the foreseeable future.  I suspect that taking it out of my diet contributed most to me feeling really energetic and healthy. Outside of my one exception (see below) I’m also going to do 100%  no refined sugar. I’ve got a sweet tooth and I felt really happy about the balance I found the last few months. I’ve found that fruit is a really good substitute for pastries and sweets.  When I keep things open, I end up eating unhealthy food more often than I’d like.  For me, I work better with specific, quantifiable parameters than I do with general guidelines and an assumption about my will power.

Ice cream (1xW)
Occasional Dairy (Lattes limited to 2xW)
Occasional French Fries, Corn Tortillas, Rice when I feel like I want to splurge (all gluten free)
Other than Ice Cream, avoid refined sugar 100%
Gluten Free 100%
Take Fish Oil Daily
Eat 3 meals a day, bias protein

I feel about 8.5 confidence that I can do this for the next 8 months.  I think it would only get easier the longer I do it. 

5. Please post any metrics that you’ve got out of this challenge (BW, clothes, inches, performance metrics)

January: Squatted 230x5x1, barely
February: Squatted 225×11

___________________

CrossFit Games WOD 12.1 Breakdown GymnasticsWOD
Sleep, Seleep, Sleep: How Artificial Lighting and Cortisol Impact Robb Wolf

65%x5
75%x5
85%x5+

*If you made all your reps plus some extra on the rep outs last cycle add 2.5-5 lbs to your press training max.

Post loads and rep outs to comments.
Compare to 1.26.12 and 1.4.12

then,

“Annie Get Your Kettlebell”
For time:
50-40-30-20-10
KB Swings
Sit Ups

Post RX and time to comments.

Traci J. Practing Her Burpees! 

Happy Birthday Coach Nick and Jessica G!

And We’re Off: 2012 CF Games Open Sectionals Workout 12.1 Has Been Announced!

This year’s Open Sectionals have officially begun with the first WOD being announced last night at 8pm.

And the WOD for Week #1 is….

Complete as Many Reps as Possible in 7 Minutes of:
Burpees

Wait…what?!

Yep, that’s it. 

“This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.”

For a full description of the rules and regs of WOD 1 complete with Dave Castro breaking down the movement standards please check out the WOD 1 Movement Standards Video

Remember athletes participating in the Open will be MUST submit their score by 5pm on Sunday, February 26th. 

It’s Not Too Late to Register for the Open!!

See?! We told you guys that this competition is for everyone!  The good news is it is not too late to register to compete.  We currently have 51 athletes registered for the Sectionals.  We’d be STOKED to see that number go through the roof!  Become part of Team CFSBK today!  You can register right HERE. 

Remember we’re doing the Open WODs as our group class programming on each Saturday during the open.  Ain’t nothin’ to it but to do it.  We want YOU to help represent CFSBK!

Leaderboard Madness

Yesterday we shouted out the accomplishments board and today we’re shining the spotlight on folks who’ve been making runs for the number #1 spot on the leaderboard. 

Matt Katz holds the top men’s spot for “The Bear” at 175lbs
Lady Fox holds the top women’s spot for “The Bear” at 105lbs
Kiki P. and Kate D. both are on the board for “Barbara” at 37:51 and 41:01 respectively
Joe O. and Rikke M. are on the men’s Barbara board for 31:08 and 30:49 respectively
Kate D. is also holding court with 130 Double Unders
And no one has yet to knock Jeremy F. off the top spot of 34 tacos.

___________________

So what’s your approach to 7 minutes of Burpees? 

___________________
Katie Hogan Demos WOD 12.1 CrossFit
CrossFit Games Update Pre-Show CrossFit
Full Squats or Not by Tommy Suggs Starting Strength
Tight Ties, Killer Heels Clothes Make the Fashion Victims Wall Street Journal

65%x5
75%x5
85%x5+

*If you made all your reps plus a few extra on the rep-outs then increase your squat training max by 5-10 lbs

Post loads and rep out to comments.
Compare to 1.25.12 and 1.3.12

then,

For time:
50 DB Squat Cleans
Done at work/rest intervals :45 work/:15 rest

Post RX, and time to comments. 
Compare to 1.14.11

Cash Out – 2 min each side Couch Stretch

Founding Member of Team Awesome David E. Enjoying a little Active Recovery

Happy birthday to new member Nina B!

Doin’ Work: SBK Accomplishments/Leaderboard Updates

So far in the month of February folks have been putting in work in the gym and have hit some awesome accomplishments as part of their training:   

Jess B. repping 105x5x3 on her Bench Press
Tom PR’d with 33 consecutive Double Unders
Stella Z. is up to 3 strict chins in a row.
Charlotte K. put 10 unbroken kipping pull-ups under her belt
Bev W. hit all kinds of PRs this month with a 3×5 Bench of 80, a 5RM DL of 145 a 132.5x5x3 Back Squat and an 80lb Clean. 
David O. made it through the first month of the Paleo Challenge with not so much as a cheat.

What have you accomplished in the gym this month?

CFSBK Wants You to Run the Ragnar Relay on May 11th-12th

Asta F held an info session last weekend for those interested in participating in the May 11th-12th race and we now need 4 more people to fill out CFSBK’s second of two teams.  The deadline for early registration is February 29th and you can find out more info about the race and register HERE.  For any additional info and to be part of CFSBK email Astafivgas(AT)gmail.com

___________________

How About A Nice Fresh Orange to Go with Those Cheetos NY Times
Carb Addiction Cake is the New Crack Robb Wolf
Reebok CrossFit Open-Summer CrossFit
Carb Addiction Cake is the New Crack Robb Wolf