3×3
or
Work up to a 1RM

Post loads to comments.
compare to 1.11.11 or 1.28.11

AMRAP in 10 minutes:
30 Double Unders
15 Overhead Squats, 95/65

Post rounds and RX to comments.

McDowell Takes a Drag

RSVP for the Potluck Today!

Are you going to the CFSBK Paleo Potluck next weekend?  Please RSVP to the event page listing what you’ll be bringing and how many will be in your party.  Because we need to order extra tables, chairs and cutlery, please post by this Wednesday so we know how many to plan for.

Park Slope Babysitting Coop

So you’re a parent who wants to go out, but you cringe at the thought of paying $50 (if you’re lucky) for a babysitter. Thankfully, there’s the Park Slope Babysitting Coop, a group of families in the area who babysit for one another using a point system – this saves you cash and allows greater flexibility and availability compared to a one-on-one exchange between two families. The group’s members live in Park Slope and surrounding neighborhoods, but it does not have geographical boundaries.

Interested in joining? Our very own CFSBK is hosting the Babysitting Coop’s next bi-annual get-together on Saturday, January 21st, from 2:30 to 4:30. The purpose of these get-togethers is for the parents to meet each other and each others’ kids. Email Coach Nick at nick[at]crossfitsouthbrooklyn[dot]com if you plan to come.

________________

How are you spending your holiday?

MLK’s Last Speech
________________

Paleo Diet Infographic PaleolithicDiet.com
Do I Need One-on-One Training CrossFit Virtuosity
Highlights from the 2011 CrossFit Games CrossFit
Bringing CrossFit to ESPN ESPN.com

Work up to a heavy single

Post loads to comments.

15-9-6 Reps For Time of:
Hang Squat Clean
Burpee

There is a 10 Minute Cap on this workout

Post rounds completes and Rx to comments.

Long Live the Ring Row!

Why Do I Feel Funny? (On Paleo)

By Margie Lempert
(Orginally Posted on 1.7.11)

It’s a little over one week into the Paleo Challenge, you’ve done at least one big shopping trip, you’re getting into this cooking thing, you’re diggin’ the meat, feeling hardcore, totally rockin’ it!

Except. Well. You feel kinda funny. Not like gym class funny; more like slept too long, contact high funny. What gives? I mean, paleo eating is supposed to make you feel really good. “Look, feel, perform better” Right?

Right. And you will, but first your body has to adapt. Unless you are cracking out on fresh and dried fruit and coconut water (which is hopefully not the case), your carbohydrate consumption has dropped considerably. No more grains, legumes, sugar, even dairy – aka carb, carb, carb and carb. The standard american diet is carbohydrate intensive, and carbs are super easy for the body to turn into energy. You’ve just dumped most of your main supply of gas, and your body is a bit pissed. Feeling weak, nauseated, dehydrated, constipated, even flu-ish are all very common reactions. And engaging in strenuous exercise (ahem) generally exacerbates such reactions.

But this will pass. Once your body figures out how to run on fat, both dietary and your own, things will smooth out and the real health benefits will begin.

You might be thinking that if it feels this crappy to “switch” your fuel source, maybe it’s not such a good idea – this whole paleo thing has a fatal flaw. I think Gary Taubes’ puts it best: “Carbohydrate withdrawal is often interpreted as a need for carbohydrate. It’s like telling smokers who are trying to quit that their withdrawal symptoms are caused by a need for cigarettes and then suggesting they go back to smoking to solve the problem.” (From Gary Taubes’ Why We Get Fat.) Excess carbohydrates may be easy to burn, but they promote all kinds of problems including fat growth, insulin insensitivity, metabolic derangement/type II diabetes, a crappy cholesterol profile, and, many believe, can contribute to cancer growth and heart disease.

So, what’s a girl to do? Eat lots of protein and fat, throw in some starchy veg post workout, give yourself a break if your workouts feel harder than usual and hang in there. Once you’re passed the initial week or two, you should start feeling back to normal. And then you’ll start feeling really damn good.

RSVP for the Potluck Today!

Are you going to the CFSBK Paleo Potluck next weekend?  Please RSVP to the event page listing what you’ll be bringing and how many will be in your party.  Because we need to order extra tables, chairs and cutlery, please post by this Wednesday so we know how many to plan for.

Nick’s Rowing Workshop Today

Nick’s Workshop covering the mechanics of the drive is today at 1:30pm.  This is a great opportunity for anyone looking to improve their technique especially if you’d like to represent SBK at the 2012 CRASH-B’s in Boston. The workshop will finish with everyone’s favorite a 2000m row!  Don’t come in hungover.

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Sequences of the great lifters of the last quarter of the 20th century Flickr
2011 CrossFit Games Men’s Champion Graham Holmberg Speaking at CrossFit NYC
WLShoes.com
7 Signs of the Foodpocalypse FITBOMB
Weightlifting Shoes: EVA Heels vs Wood Heels

70%x3
80%x3
90%x3 (no rep out)

Post loads to comments.

then,

3 Rounds for reps of:
1 Minute Wall Ball 20/14
Box Jump 24/20
1 Minute Rest

Post RX and total reps to comments.

Pam O. in a Pretty Perfect Push-up Position

Nick’s Rowing Workshop Tomorrow

Nick’s Workshop covering the mechanics of the drive is tomorrow at 1:30pm.  This is a great opportunity for anyone looking to improve their technique especially if you’d like to represent SBK at the 2012 CRASH-B’s in Boston. The workshop will finish with everyone’s favorite a 2000m row!  Don’t come in hungover. 

If you plan to join the CFSBK Rowing Team for CRASH-Bs, register before midnight Sunday (i.e., Saturday night at the latest). Go here to register.

CRASH-Bs will be held on Sunday, February 19th, in Boston. If you have any questions, don’t hesitate to email Nick at nick(at)crossfitsouthbrooklyn(dot)com

Paleo Potluck!

We’ve got a ton of people signed up for this year’s Paleo Potluck.  We want a ton more.  It’s going down on Saturday, January 21st at 6pm.

RSVP to the comments in the events page with your number of guests and the dish you’re bringing no later than Wednesday, January 20th.  Join us for an evening of fun, friendship and drunken pistol contests! 

The entertainment for the evening will now be provided by Coaches David and Fox who’ll wow you with their ‘Duelling Eukeleles’ act!  Fun for the whole family!

Come Get Your Ish!

The lost and found runneth over with your discarded belongings please come retrieve them before they are donated to charity.  The bin will be cleared out on January 20th

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What’re you looking forward to most this weekend?
________________

Paleo Politics: Or, Return of the Caveman Feminist Wire
The Invisible Woman Hunt.Gather.Love
Look at this strong a*** baby! Youtube

Rest.

Paleo Potluck RSVP Deadline is Wednesday January 18th

Coming to the Paleo potluck? On the fence? Well you have until Wednesday, January 18th to let us know if you and any guests are coming as well as what dish you’re bringing. Remember the more paleo food the merrier. This is sure to be our biggest and best Paleo potluck in CFSBK history. Come in and be a part of it. You can RSVP on the Paleo Potluck event page. See you there!

Hail to the Queen Ladies!

With just about 2 weeks to go until the Queens competition, it’s time to get down to business.  Join Jess Fox this Saturday, January 14th at 1pm for a Comp-prep session to go over the movements, standards and scaling options.  Also, since we have some first-time competitors, we’ll talk about what to expect and how to plan for the events and the day.  If you haven’t already, please RSVP to jessica(at)crossfitsouthbrooklyn(dot)com.

Coach Nick’s Rowing Workshop is This Sunday!

This second workshop will meet Sunday, January 15th at 1:30pm and focus on the drive. Then you’ll tie up your new-found skills with a neat little bow called a “2000m Erg Test.” That’s right! Fun for the whole family. Be sure to take it easy the day before, skip Sunday’s WOD, and eat and sleep well leading up to Sunday.

Also, if you plan to join the CFSBK Rowing Team for CRASH-Bs, register before midnight Sunday (i.e., Saturday night at the latest). Go here to register.

At the end of Sunday’s workshop Nick will distribute and discuss a month-long training regimen for the lead-up to CRASH-Bs. You’ll arrive at CRASH-Bs prepared, confident, and amped!

CRASH-Bs will be held on Sunday, February 19th, in Boston. If you have any questions, don’t hesitate to email Nick at nick(at)crossfitsouthbrooklyn(dot)com.

NOTE: You do not have to go to CRASH-Bs to participate in Sunday’s rowing workshop.

Come Find What You Lost in the Lost and Found!

Once again we have a bunch of your stuff. While we appreciate the generosity we really think that you should have it. So next time you’re in the gym take a look through the Lost & Found bin by the fridge and retrieve anything you left. Anything unclaimed by January 20th will be given to charity.

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Paleo Challengers, what’s been your favorite part of challenge so far?
________________

Minding Your Mitochondria TEDTalks
Different Grips for Benching with Shane Sweatt CrossFit
Perfect Roast Chicken The Crankin’ Kitchen
Why Do Humans Have Chins (No, not for chin-ups) The Smithsonian

70%x3
80%x3
90%x3+

Save 1-2 reps in the tank in the rep out, remember that these percentages are based off your training max.
Post load and reps from Rep out to comments.

then,

30-20-10 reps for time of:
Push Press 95/65
KB Swing 53/35

Post Rx and time to comments. 

Dan R. in Motion

Still Room for Tough Titsday Plus!

TTD Plus is the third iteration of Tough Titsday. This 6 class series is all about lifting heavy and playing hard. Each Saturday, we’ll meet after classes are done and we have the gym all to ourselves. We’ll get our lift on and then break out the fun stuff you’re always eyeing like the prowler, sled, slam ball, sledgehammer, sandbags, ropes and more!

Limited to 6 participants who have some experience with lifting heavy and the desire to be awesome.

Saturdays at 2:00pm, 1.5 hours
1/21; 1/28; 2/4; 2/11; 2/18; 2/25
Register Here

Have You Signed Up for the Paleo Potluck?!

If not you should!  Head over to the event page for full details and to RSVP with the number of folks you’re bringing and the dish you’re sharing!  This year we’ve got more people signed up for the Paleo Challenge than ever before so this is going to be a rocking good time!  

_____________________

2012 CrossFit Games Schedule CrossFit
Seafood and Sausage Chowder Brooklyn Paleo
Cook A Week of Vegetables in One Afternoon Kitchn
2 Kermits Sing ‘Under Pressure’ Youtube

70%x3
80%x3
90%x3+

On the rep out save 1-2 reps in the tank. Remember that these percentages are based off your training max.

Post load and number of reps completed during rep out to comments.

Partner WOD
AMRAP 12 minutes:
5 Manmakers (with DBs – push up, row R, push up, row L, clean, thruster)
130m Run

or,

Partner WOD
AMRAP 12 minutes:
3 Manmakers (with DBs – push up, row R, push up, row L, clean, thruster)
5 Box Jumps
7 Slam Balls

Partner A completes a round while while partner B rests, and so on.

Post rounds to comments.

Tracy Ready to Give Erica N. a Helping Hand.

Rest Day Dinner #2 is Full!

This Friday’s Rest Day Dinner is filled to capacity time but don’t worry we’ve got room for you at next week’s Paleo Potluck!  Also Jess Fox will be hosting Rest Day Dinner #3 at Bogota Bistro on Friday January 27th.  You can get full details on the event at the link above. 

Paleo Potluck Still has Plenty of Room!!

Does the challenge have you whipping up new recipes? Do you have a caveman-friendly culinary trick up your sleeve?  Well there’s no better place to share it than our upcoming Paleo Potluck.  On Saturday, January 21st at 6pm we’ll host a full on feast at the gym to really kick-off our 2012 Challenge and you and yours are invited! 

To get started, if anyone can volunteer for set-up/breakdown, has extra tables, chairs, extension cords, or the ability to cut ice sculpture likenesses of the coaches, please email david(AT)crossfitsouthbrooklyn.com.

Please post in the event page comments both to RSVP (include guests) and to say what dish they are bringing so we aren’t up to our eyeballs in guacamole.  Please limit comments to the dish you are bringing and number of people you’ll have with you.

Remember, if you are bringing hot food you will need a crock pot, hot plate, or some other way to keep it warm.  Everyone is asked to bring a dish no matter how simple!

Unfortunately Ugly Kid Joe will no longer be performing due to actually having 2 hits.  They have been

Rowing Workshop #2: The Drive

Coach Nick is continuing the three-part rowing series this Sunday, January 15th at 1:30p! This second workshop will focus on the drive. Then you’ll tie up your new-found skills with a neat little bow called a “2000m Erg Test.” That’s right! Fun for the whole family. Be sure to take it easy the day before, skip Sunday’s WOD, and eat and sleep well leading up to Sunday.

Also, if you plan to join the CFSBK Rowing Team for CRASH-Bs, register before midnight Sunday (i.e., Saturday night at the latest). Go here to register: http://www.crash-b.org/web/competitors/registration-info/.

At the end of Sunday’s workshop Nick will distribute and discuss a month-long training regimen for the lead-up to CRASH-Bs. You’ll arrive at CRASH-Bs prepared, confident, and amped!

CRASH-Bs will be held on Sunday, February 19th, in Boston. If you have any questions, don’t hesitate to email Nick at nick(at)crossfitsouthbrooklyn(dot)com.

________________

How has the Challenge affected your meal planing/preparation strategies?
________________

Greg Amundson on the Burpee-Pull-up CrossFit
This Sculpture is the Most Beautiful Piece of Recycling You’ve Ever Seen Gizmodo
Young, Obese and In Surgery NY Times
Is Your Personality Making You Put On Pounds Wall Street Journal

McDowell and Melissa L. Hang Out

Why am I So Hungry?

By Chris Fox

You’ve been doing great with food choices during this first week of paleo, but some days find yourself wracked with hunger.WTF? Recognize that by removing grains, legumes, dairy, and refined sugar, you’ve removed potent calorie sources as well. Be sure to make up for those calories by eating enough protein and fat. You cannot expect be satisfied with an egg or two and a few veggies for breakfast if you expect that breakfast to last you any more than a few hours. You need to be eating enough. Don’t throw hunger pangs on top of cravings for foods that you’ve removed from your diet. If you’re starving you’re much more likely to satisfy said cravings. Try combining 2 or more animal protein sources in meals and be sure that you have enough calories coming in. A good drizzle of olive oil or a small handful of nuts added to a meal can make all the difference.  Each of your meals should be centered around a generous serving of animal protein and garnished with veggies/fruit/nuts. A plate full of cauliflower and a boiled egg will not provide the energy you need to be a sane, functioning human being. Paleo choices give you the permission to EAT!

Speaking of Hungry… Remember to RSVP for the Paleo Potluck on the 21st!  We want to make sure that we get enough table space and cutlery for everyone.  Please post in the event page comments both to RSVP (include guests) and to say what dish you are bringing to help avoid overlaps. 

We’ve Just Added a 2nd January Late Morning Foundations Cycle!

We’re adding a second January Late Morning Foundations Cycle + Learn the Ropes Course w/ BKB.  This cycle will be 8 classes and meet 3x/week.

January Late Foundations, Second Cycle
1/16/12 – 2/1/12
Mondays, Wednesdays at 9:30am-10:45
Sundays 12pm-1:15
Register Here

________________

We’re into our second week of the Paleo Challenge!  How’re you feeling, responding so far both in and out of the gym?
________________

10 Stubborn Body Myths That Just Won’ Die LiifeHacker
A Year in New York Vimeo
Pepsi Says Mountain Dew Can Dissolve Mouse Caracasses The Atlantic Wire
Coming Clean Whole9

Spend 20 minutes working up to the heaviest weight possible on the complex:

TGU to Windmill

if you’re feeling ‘leader board-ish, go for a heavy single TGU

Post loads to comments.
Compare to 10.23.11

“Annie”

For time:
50-40-30-20-10
Double Unders
Sit Ups

Post time and RX to comments.
Compare to 6.27.11

Jackie Z. Packs a Pistol

Tough Titsday Plus Still Has Slots!

TTD Plus is the third iteration of Tough Titsday. This 6 class series is all about lifting heavy and playing hard. Each Saturday, we’ll meet after classes are done and we have the gym all to ourselves. We’ll get our lift on and then break out the fun stuff you’re always eyeing like the prowler, sled, slam ball, sledgehammer, sandbags, ropes and more!

Limited to 6 participants who have some experience with lifting heavy and the desire to be awesome.

Saturdays at 2:00pm, 1.5 hours
1/21; 1/28; 2/4; 2/11; 2/18; 2/25
Register Here

CFSBK Paleo Potluck!

On January 21st, at 6PM, Crossfit South Brooklyn will be hosting our 2012 CFSBK Community Paleo Potluck to kick off our Paleo Challenge!

This will be an awesome opportunity to hang out, socialize, and share recipes and strategies.  Everyone is asked to bring some sort of dish, limited only by your creativity and payload of your pickup truck.  You’ve got a pickup truck, right?

To get started, if anyone can volunteer for set-up/breakdown, has extra tables, chairs, extension cords, or the ability to cut ice sculpture likenesses of the coaches, please email davidcrossfitsouthbrooklyn.com.

Please post in the event page comments both to RSVP (include guests) and to say what dish they are bringing so we don’t have overlaps.  Comments should be limited to dishes and headcounts, we’ve got a whole gym blog for normal tangential gym banter.  Remember, if you are bringing hot food you will need a crock pot, hot plate, or some other way to keep it warm.

Also, Aerosmith will no longer be performing.  Instead you’ll be treated to the musical stylings of 90s 1-Hit Wonder Gods Ugly Kid Joe!

AM Foundations Cycle for February Still has Slots!

Are you an Early Bird interested in getting started with us?  February AM and Late Morning Foundations cycles still have slots!

February Morning Foundations
2/7/12 – 3/1/12
Tuesdays and Thursdays from 7:00am-8:15am
Register Here

February Late Morning Foundations
2/13/12 – 3/7/12
Mondays and Wednesdays from 9:00am-10:15am
Register Here

________________

What’s Inflammation Mark’s Daily Apple
Humans May Taste at Least 6 Flavors Live Science
Fishing Under Ice Youtube

“Cindy”
AMRAP 20 minutes
5 Pull Ups
10 Push Ups
15 Squats

Or

“Mary”
AMRAP 20 minutes
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post workout, rounds completed and Rx to comments.
compare to 1.29.11

“Cindy… Or Mary??” … “YOU DECIDE”

Rest Day Dinner #2

Overview:
Attention all Bed Stuy/Clinton Hill (and beyond!) CrossFitters. Melissa Lloyd is hosting the second Rest Day Dinner of the 2012 Paleo Challenge in your hood.  This will be a potluck style dinner at her apartment with a cap of 7 people.  If you’re interested, please RSVP by January 9th.  The contact information and location details are listed below.

Host Contact Information:
Melissa Lloyd
melag2001 <AT> gmail.com

Date and Time:
January 13th

Location:
107 Jefferson Ave. apt 4F
Between Bedford and Nostrand

________________
One Size Does Not Fit All CrossFit
Training with Champions, Part 6 CrossFit

5×65%
5×75%
5×85% (no rep out)

Post Loads to comments.

Row 700m Then:
3 Rounds of:
7 Dumbbell Hang Power Snatches Right Arm
7 Dumbbell Overhead Squats, Right Arm
7 Dumbbell Hang Power Snatches Left Arm
7 Dumbbell Overhead Squats, Left Arm

Post time and load to comments.

Paleo Curry Seafood from Rest Day Dinner #1

Hail To the Queen

Calling all Hail to the Queen Ladies!  You all should have received an email from Crossfit Queens describing the movements that will be used during this event. Though we don’t know the exact WODs we do know to expect burpees, double unders, handstand pushups, jerks, kettlebell snatch/swing, pullups and wallballs!  If you signed up, please contact Coach Jess Fox at Jessica<AT>CrossFitSouthBrooklyn.com… She’ll be coordinating a Comp-prep to go over the movements and related scaling options as well as talk strategy.

CFSBK Paleo Potluck On The 21st

Calling all carnivores, omnivores, cavepersons, and their Paleo Phriends!  On January 21st, at 6PM, Crossfit South Brooklyn will be hosting our 2012 CFSBK Community Paleo Potluck to kick off our Paleo Challenge!

(Yes, we understand that the Paleo Challenge started 3 weeks before the Potluck.  The Management wanted to make sure everyone had gotten over their Carb Flu, Sugar-Free Funk, and other general maladies, so that we all had enough energy to rock out with our Groks out.)

This will be an awesome opportunity to hang out, socialize, and share recipes and strategies.  Everyone is asked to bring some sort of dish, limited only by your creativity and payload of your pickup truck.  You’ve got a pickup truck, right?

To get started, if anyone can volunteer for set-up/breakdown, has extra tables, chairs, extension cords, or the ability to cut ice sculpture likenesses of the coaches, please email david<AT>crossfitsouthbrooklyn.com.

Please post in the event page comments both to RSVP (include guests) and to say what dish they are bringing so we don’t have overlaps.  It’s first come first served on the dishes (I call Ants on an Almond Log!) so post early, but don’t post often- comments should be limited to dishes and headcounts, we’ve got a whole gym blog for normal tangential gym banter.  Remember, if you are bringing hot food you will need a crock pot, hot plate, or some other way to keep it warm.

Also, Aerosmith will be playing.  See you there!
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Garlic Shrimp and Tomato Slices Brooklyn Paleo
Chicken and Mushroom Sauce Brooklyn Paleo
Switching to the Paleo Diet, 10 Tips to Make it Work Brooklyn Paleo