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

Mackenzie C and Coach Nick at the CRASH-Bs

Congratulations to Teresa B. on getting 8 muscle-ups yesterday!

Upcoming Strength Cycle

Our latest strength cycle began in earnest yesterday.  We’ll be continuing with the Wendler 5/3/1 for this cycle for the Squat, Press and Deadlift.  Novice athletes will be doing 3×5 sets across for the lifts.  The upcoming schedule is:

Monday: Constantly Varied Functional Movements at High Intensity
Wednesday: Squat+Conditioning/Accessory Work
Thursday: Press+Conditioning
Saturday: 2012 Open Sectionals WOD
Sunday: Deadlift+Conditioning

Athletes continuing with the Wendler 5/3/1 will add 5-10lbs to their training maxes if they made all of their rep outs. 

2012 Open Sectionals Clarification

We now have over 40 athletes registered to compete in the CF Games Open Sectionals!  We wanted to clear up a couple of points so everyone knows what’s going on with the Open:

1. Everyone interested in competing in the 2012 Open Sectionals must register with CrossFit HQ via the 2012 Games website.  If you are going to compete in the 2012 NYC Open competition (which you must register for separately) you must STILL register on via CrossFit HQ.  To register to compete in the Open Sectionals Click Here. 

2. We will be doing the WODs as our group class programming on Saturdays during the Open.  This will give all of our athletes whether competing or not an opportunity to complete the Sectionals WODs.  Scaling options will be available for those not registered to compete. 

3. Athletes do not have to compete in the NYC Open Series CrossFit Competition to do the WODs.  The event is a great opportunity to do the WODs in a competitive environment with Crossfitters from all over the NYC.  For full details on the 2012 NYC Open Series as well as registration information check HERE. 

___________________

Stolen from HQ’s Facebook page: Tell your CrossFit story in 10 words or less
___________________

Intros to the Open CrossFit
Paleo Magazine: Modern Day Primal Living Paleo Magazine Online
We’re Really Really Healthy (The Truth about Food and Health Claims) Whole9
Monsanto Found Guilty of Chemical Poisoning in France Reuters

5 Rounds for time:
Run 400m
40 Double Unders
Athletes without double unders will sub Ball Slams

Post time and RX to comments.

Dan L. Hitting Full Extension

Congratulations to Kate D. and Melissa Lo on getting their First muscle-ups on Friday!

Happy Belated Birthday Shaun M.

CFSBK at the 2012 CRASH-Bs

Coach Nick led Coach Josh M. and CFSBKer Mackenzie C. to PRs at this weekend’s CRASH-Bs in Boston.  The event is a 2000m erg test and athletes from all over the country come to the participate.  Josh rowed a PR 6:48.6 PR and Mackenzie rowed a 8:15.8 beating her previous best of 8:26.  Congratulations to both athletes on their performance and thanks Coach Nick for leading a team of SBKers up to Boston to compete for the 3rd year in a row! 

Team CFSBK is Growing. We still need YOU!

We now have 38 athletes from CrossFit South Brooklyn competing in the 2012 CrossFit Games Open Sectionals and we’re lookng for more!  This is going to be a great event and a great chance to challenge yourself!  You can register here! 

2012 NYC Open Series is Open For Registration!

CrossFit Queens, CrossFit South Brooklyn, CrossFit Metropolis, CrossFit Virtuosity, and CrossFit Long Island City will be combining forces each Saturday of the Open to bring together NYC’s most competitive athletes for five epic Open events!

This is an incredible opportunity to throw down on the 2012 Open Sectional WODs with other local CrossFitters and represent yourself and SBK to the fullest.  For full details on the events and to register please check out the event’s EventBrite page HERE!

Each venue has a limited amount of space so be sure to register today!

2012 Paleo Summit

There is a FREE online Paleo Summit being offered online that’ll feature 8 days worth of lectures from some of the most important voices in the Paleo/Primal diet world.  We’re talking Matt Lalonde, Paul Jaminet, Sarah Fragoso, Chris Kresser, Dallas & Melissa Hartwig of Whole 9, Paul Chek and more.  This is free event starts February 26th and you can find out more details including a full list of participants HERE. 

___________________

How did the Olympic Lifting Centric Back-Off Week work for you?  Do you have a better grasp of the lifts covered?
________________

It’s for Everybody: Matt Ramsey on the Open CrossFit

Spend 30 minutes working technique on this lift

Post insights to comments.
Today is the last day of our mini back off cycle. We will start a new training cycle tomorrow.

Scott’s official application for the CFSBK band

Good Luck, CRASH B’ers!

Best of luck to Mackenzie C and Coach Josh who are competing in the CRASH B Indoor rowing championships today in Boston. Coach Nick has been training Mackenzie and Josh for the past couple weeks and will be their coxwain today.  Best of luck!

More CFSBKers on the Interwebz

• Check out “Battle of Cleans and Jerks” at Cal Strength.  CFSBK platform superstar Brian D is in this one!

• Matt U attempts to pet all 185 Breeds at the Westminster Kennel Club Dog Show (Don’t Tell Stella)

• Rick M has been deemed one of the most stylish New Yorkers by Time Out Magazine

• Samir C‘s book, “A Legal Theory for Autonomous Artificial Agents” is causing some buzz over at the Concurring Opinions blog where over a dozen lawyers have started writing articles about the implications of this book and the legality of artificial intelligence.

__________________
Brooklyn MovNat Workout in Prospect Park Today at 10am
How 1 Minute Intervals Can Improve Health NY Times

Spend 30 minutes working technique on this lift.

Check out Cal Strength’s Donny Shankle doing a 495lb Rack Jerk and 440lb Hang Squat Clean
California Strength will be at CFSBK on 6.6.12

Post insights to comments.

Corbett M Gets Set to Squat

Don’t forget that at 1pm today Asta F will be hosting an info session on putting together a CFSBK team (or teamS) for the Ragnar Relay.  Whats a Ragnar Relay? Watch this video to learn more.

Team CFSBK is 29 strong for the CrossFit Open.. but we want you! Click here now to register!

Miranda Talks about Fran

Check out this video of Miranda Oldroyd talking about a recent date with Fran.  For competative CrossFitters, benchmark workouts eventually become less dependant on work capacity and more about skilled execution.  Understanding transitions, having a rep plan and knowing where to take rests becomes the primary focus. When you do a benchmark workout or lift, always remember to put in your notes how you can be better next time.

Describe how you could be more efficient in a recent workout or lift.
___________________
Weighted Muscle Ups
Bent Arm Pike Press to Handstand, Lower to Inverted Hang, Kip Up to Support
What Happens to Your Digital Life When You Die?

Big thanks to Bekka P, CrossFitter extraordinaire and part of team Tattly who hooked us up with these tattoos for the SBK mannequin.  Check out this Custom SBK Tattoo we even made on her chest.

Only one thing is missing (besides her head)… is that she needs a name!  Post your submissions to comments and we’ll give her a proper moniker!

Ragnar Relay Cometh

Attention All Runners!  Team SBK is putting together up to 2 teams to run an upcoming Ragnar Relay event on May 11-12th.  For more information on this 200 mile team race, click here and don’t forget to check out the info session happening tomorrow at 1pm at the gym.  Get stoked!

Rest Day Dinner Tonight

Attention all Windsor Terrace (and beyond!) CrossFitters. Kim M is hosting the sixth Rest Day Dinner of the 2012 Paleo Challenge tonight in your hood.  This will be a potluck style dinner at her apartment and there is still room! For more information and to RSVP, click here

CRASH Bs are This Weekend!

Mackenzie C and Coach Josh M are racing at the CRASH-Bs in Boston this Sunday. They’ve been going through Coach Nick’s meat-grinder of a program since last Monday (if they seem unhappy, that’s why). Before that, they completed three rowing clinics at CFSBK. Please give Josh and Mackenzie your best wishes next time you see them!

Join Team SBK!

The CrossFit Open Sectionals are a great time to celebrate the “Sport of Fitness” and the the spirit of competition in general.  We’ve been harping on it over and over again but getting out of your comfort zone, changing your training environment and seeing how you stack up against the rest of the WORLD is an incredible opportunity that only comes around once per year.  Everyone who signs up for team SBK not only gets to participate in the open, but helps our chances in sending a team to Regionals.  Do it for you, do it for us!

Team SBK, So Far
David Osorio
Andrew Migdail
Ben Whitney
Carlos Guerra
Chris Paschke
Christian Fox
Christine Denahan
Dan Betz
Daniel Halioua
Ellie Myers
Jessica Fox
John McCann-Doyle
Joshua Martinez
Kate Denny
Keith Walter
Lana Zellner
Luca Loguercio
Marian Lai
Matthew Huber
Melissa Loranger
Michael Mishik
Rickke Mananzala
Rob Nugent
Robert Fasone
Robert Semmens
Sarah Archenbronn
Teresa Belling

Sign up Today!
__________________
The Fuzz CrossFit Invictus
8 Reasons why you act against your own better judgement Mark’s Daily Apple