Hanging Over

There are NO group classes today!  Our regular group class schedule resumes on Monday at 6am.

We wish you and your family a very Happy New Year!

The 2012 Paleo Challenge Begins!

Today is day 1 of the 2012 Paleo Challenge!  For the next 60 Days participants will be making some pretty significant changes to their diet and lifestyle in the interest of looking, feeling and performing better.  Whatever your reasons for joining this year’s challenge we wish you the best and keep checking out the blog for info to help you reach your goals as well as updates on things like the Rest Day Dinners and the potlucks! 

The transition to Paleo can often be challenging but remember you aren’t doing this alone but with over 80 other people.  The coaches, your fellow athletes and this blog are all invaluable resources and here to help your achieve your goals.  We wish you luck over the next 60 days and can’t wait to see what the next Paleo Challenge holds for each and everyone of you!

It’s Not Too Late to Sign Up for the 2012 Paleo Challenge!

Now’s the time! Only 5 days left to sign up for the 2012 Paleo Challenge! Sign up today!
________________

What’s going to be your first Paleo meal of 2012?

10RM

use no more than 65% – 75% of your 1RM

Post load to comments.

21-15-9 reps for time of:
Pull-Ups
Burpees

Post time and RX to comments.
compare to 6.15.11

Guest photographer Hannah G captures a group warm-up

The CFSBK staff would like to thank everyone for an incredible 2011.  We’ve seen our gym grow by leaps and bounds in the last year and that is in no small part due to the dedication, integrity and fun that our community brings to the gym every single day.  We are so thankful to work with you guys and can’t wait to see what 2012 brings us.  From the bottom of our hearts, Thank you!

A Crossfit Shoe Primer
By Coach Noah

If you’ve been Crossfitting for a little while, odds are you’ve noticed that most of our athletes tend to sport some footwear that many would consider unconventional, old-school, or just plain weird.  While you can Crossfit in any pair of shoes, some types of shoes will optimize your ability to get in good positions, protect your body, and ultimately perform better.  Since among our coaches I own the dubious honor of being the resident shoe-ho, I will be your tour guide through the always controversial world of Crossfit footwear.  3, 2, 1, GO(d I am lame)!

Training Shoes

For most of the population, one pair of shoes should suffice to get us through 99% of Crossfit workouts.  These don’t have to be incredibly expensive, and may in fact be cheaper than the over-engineered running shoes currently on the market.  Rather than give you specifics about one shoe over another, following a few general rules should get you into something appropriate:
A (relatively) flat and (relatively) non-compressible sole:  Most of the activities we perform require the ability to “feel” the floor.  Many athletes have trouble keeping their heels down when they squat or shifting their weight forward when they swing a kettlebell simply because their shoes are so built up and cushioned that they simply have no concept of their foot’s relationship to the floor.  Look for a shoe with a sole that is flat and low, without any zany cutouts or hollows.  Ideally, the shoe will be close to “zero drop” a term which means that the heel and toe of the shoe are of the same height.  The sole should also be made of relatively firm rubber.  Some shoes, in their quest for greater cushioning have embraced such plush materials that you may as well be squatting wearing a pair of sweet potatoes on your feet, which while delicious, is not ideal.

Lightweight aka the Single Digit Rule: An easy rule I’ve come to embrace is that any show I wear to work out in should weigh under 10 ounces.  Many weigh under 8, and there are some under 6 and even a few under 4.  The lighter the better, although I personally question whether your feet know the difference between 4.6 and 5.3 ounces.  Mine certainly don’t, but they, like their owner, are stupid.
Rad colors:  This is a personal sentiment, but c’mon folks, this isn’t black tie footwear we’re talking about. 

Most of these shoes fall into the “racing” or “performance” running shoe category.  Manufacturers use these terms to signify that when trying to run fast (like, say, for a race), people will want light shoes that don’t make their feet act stupid.  Since we are Crossfitters, and are ALWAYS RACING, we can just wear them all the time.

Weightlifting Shoes

Dedicated weightlifting shoes take the concept of a firm sole to the next level, using either ultra hard
synthetic (EVA or similar) or real-honest-to-paleo-god wood(!) for maximum stability and to better transmit force from the lifter to the floor.  These are purpose specific shoes, which violate the “no heel” rule above- most weightlifting shoes have a heel of about ½ to 1inch high, to allow for more ankle flexion at the bottom of squats, which helps mobility/positioning under heavy load.  Consider:

Pros:
Incredibly stable
Aids in mobility and positioning at the bottom of squats and in force transmission
Can “add” weight to your lifts (somewhat illusory/placebo, but whatever)

Cons
Most are expensive
Extremely purpose specific.  If you wear them to a bar, people will laugh at you.  Ask me how I know this.
Look like they were designed by a team consisting of my grandpa, Frankenstein, and a Hell’s Angel (except for the super sexy Nike Romaleos, which cost approximately the GDP of Belarus.)

Some other quick thoughts

LSD Shoes: No, these are not shoes to wear while attempting the Dark Side of The Moon/Wizard of Oz mashup- I’m referring to Long Slow Distance.  If you are planning to run substantial distance, or are training for a long race and logging significant miles, you may want to invest in some purpose specific running shoes.  Especially if you have not practiced (or suck at) minimalist/POSE/Chi running, you may want to avoid super-minimal shoes.  While a super-efficient runner may get away with a length of tractor tire duct taped around his foot, most of us could benefit from a little bit of cushioning in our shoes.  There are plenty of models out that split the difference between the conventional Staypuft Marshmallow Man meets Cadillac Biarritz shoe and dipping your feet in candle wax before your marathon.  Ease into it.

Chuck Taylors: Worn by the everyone from Wilt Chamberlain to Kurt Cobain to toddlers everywhere, Chucks are in many ways the perfect Crossfit shoe.  They’re flat, non-compressible, fairly light, and cheap.  Plus, you can wear them in the “real” world, which cuts down on WOD to “first beer of the weekend” transition time on Friday.  The only real downside is that they are a bit clunky to run in, and don’t make you feel like a ninja.

Vibram Five Fingers: I’m going to take some flack for this, so I will be gentle, but I don’t particularly care for VFF’s (yes, in the name of science, I do own a pair.)  VFFs arose from well-intentioned folk who wanted a more minimalist training shoe when there weren’t many options out there.  Now there are plenty of shoes that blend minimal/lightweight design and the benefits of modern technology.  Five Fingers are offer poor stability during lifting, and are inadequately padded for box jumps, double unders, and sprints.  I do think Five Fingers can be useful for training runs or to practice minimalist running, as they do offer great ground feedback, but as I mentioned earlier, that feedback comes at a price.  If you can run fast in Five Fingers, you can run faster in real sneakers, trust me. 

Ok!  Enough about shoes already!  You get the drift- light, flat, not squishy.  Cheap and colorful are pluses.  If you have any other questions, want my thoughts on Shoe A vs. Shoe B, have specific training goals or injury history to consider, or just want to talk about feet, email me at noah(AT)crossfitsouthbrooklyn.com

Skill Session: Double Unders Workshop

Hey you!  Yeah you!  The one with the jumprope tangled around your neck!  Come get your skip straightened, your bounce bolstered, and your jump jazzed up- Join Coach Noah on Saturday, January 7th at 1:30 PM for a Skill Workshop focusing on everyone’s greatest nemesis- THE DOUBLE UNDER!
 
This will be an hour long session incorporating technique discussion, movement prep, and guided practice to try and smooth out the kinks in people’s double under game.  There is a $10 drop in fee and participants should have at least 3 linked double unders in their repertoire.  Space is limited to eight people, sign up on the sheet next to the bulletin board at the gym.

The Paleo Challenge starts TOMORROW!

Tomorrow marks the first official day for the 2012 Paleo Challenge. We’ve got about 80 folks Willing, Able and Ready to make some dramatic changes in their health, performance and appearance.  The next two months will test your will and reveal to you how important consistent healthy nutrition can be.  Best of luck, Paleo Warriors!

Only 6 days left to sign up for the 2012 Paleo Challenge! Sign up today!
________________

How will you spend the first day of 2012?
________________

En Dag I South Brooklyn StenaldenKrost Og Crossfit
The Year in Fitness NY Times

Laurel teaches handstand progressions

Paleo Challenge Rest Day Dinner with Michele K!

There are still slots available for the innaugural Rest Day Dinner of the 2012 Paleo Challenge hosted by Michele K.  The dinner will be held January 6 at 8pm.  This is a potluck style dinner so it’s the perfect opportunity to show off your favorite Paleo recipe or experiment with a new one!  Please RSVP to mignyc(AT)gmail.com no later than January 2nd. 

Congratulations to Kristen S on Winning “Best Desert” in the Paleo Holiday Recipe Challenge!

Our very own Kristen S. of It’s a Lifestyle LLC won “The Best Desert” category of Robb Wolf’s “Paleo Holiday Recipe Challenge”!  Thanks to all who voted for her Chocolate Almond Cups!  You can check out all the winning recipes at the results page HERE.  Congratulations Kristen keep the delicious recipes coming! 

The Paleo Challenge Countdown Continues!

Only 7 days left to sign up for the 2012 Paleo Challenge! Sign up today!
________________

What’re your New Year’s Eve Plans?
________________

Dr. Loren Cordain talks the Paleo Solution w/ Robb Wolf Robb Wolf
Zilla March: Flexing in the New York Subways BoingBoing

Spend 20 minutes finding a 1RM Rack Jerk
Athletes will take weight out of rack but can bail as necessary.  Athletes may Split Jerk

Post loads to comments.
Compare to 7.7.11

Then,

“Grace”
30 Clean and Jerk for time 135/95

Post time and RX to comments.
Compare to 8.25.11

We’re Here: New CFSBK Hoodies are In!

CFSBK Hoodies are Now in Stock!

Just in time for cold winter weather, the new CFSBK Hoodies are in!  $40 gets you our best hoodie yet!  Pick yours up today!

Sizes run S/M/L and XL. 

Calling CFSBK Shutterbugs

We want you to tap into your inner Cindy Sherman and join our photography team!  We’re looking for one or two photographers to help us document group classes for the blog.  Ideal candidates would have their own camera and attend group classes at least 3x/week.  We are willing to barter in exchange for your services!  If you’re interested please contact David(AT)crossfitsouthbrooklyn.com

The Paleo Challenge Countdown Continues!

Only 8 days left to sign up for the 2012 Paleo Challenge! Sign up today!
________________

What’s your favorite Paleo resource? This could be a website, book, podcast, product
_________________

Ave Caesar, Morituri Te Salutant Talk to Me Johnnie
Top 10 Lessons for 2012 Precision Nutrition
Proper Bench Technique with Laura Phelps-Sweatt (CFJ Preview) Crossfit
The One Joint Rule Mobility WOD

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

Post loads to comments.
Compare to 12.3.11

then,

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

Post loads to comments

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
________________

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

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!

________________

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?!

________________

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