Josh M Squats 350×1

Support Team SBK!
The CrossFit Open Sectionals start in just 9 days!  If you're interested in competing, please register both on the eventbrite page and at the CrossFit Games website. All the registraion information and links can be found here. If you've got your leve 1 certification, we'd love to see you sign up as a judge for as few or many of the events as you can make. Also, don't forget to "fan" the event on the facebook machine here!  Our athlete pool is larger and more advanced than ever before, we can't wait to see how team SBK does!
New to all this? Watch this video to see "What are the CrossFit Games?"

Programming Updates
From this Saturday(3/12) until next Thursday(3/17) we're set for a "Crush Week".  The WODS will be hard and follow more "constantly varied" approach.  The folling Saturday(3/19) through Thursday(3/24) will be a back off week and then we'll pick back up into our next strength cycle.

The PR Train Keeps Chuggin along!
Dave T: 140     Jenna J: 65
Kevin R: 235     Antoine W: 175
Ben: 155     Alex H: 225
Teresa B: 135     Melissa L: 130
Jon S: 115     Jess F: 120
Sarah H: 92.5     Matt U: 135
PR: 220     Marian: 68
Mel: 55     JMD: 130
Rob N: 195     David F: 135
Eric L: 155     Jess B: 205 (Deadlift)
Alan: 125 (FSQ)     Isaac W 200 (FSQ)
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CrossFit Home Gym with Danyle Claire CrossFit

1-1-1-1-1
Find a new 1RM!

Post loads to comments.
(e4/4) compare to 3.3.11

For Time:
Row 1500m

Please read Coach Nick's write up on strategy for rowing a 1500m race.

Post time to comments.

Asta F captures the moment before a 2000m race at CRASH-B's

Front Squat PR Train!
Aaron S 165
Ben 200
Colum 170
Maggie G 90
Jess F 175
Kristen H 110
Chris A 215
Justin Z 195
Robin 150
Jason H 125
Damian 245
BAZ 180
Dan H1 155
Sarah H 135
Noah A 250
Samir C 216
Jess B 135
Mike W 185
Allison 100
David B 205
Nick P 225

Congratulations to all! If we missed you, it's because you didn't put your numbers on the big board!

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How to Not Get Hurt Doing CrossFit CrossFit Aspire
Arnolds 2011 Women's Elite Session
Cara Heads Front Squats 308×2
2 Man Clean and Jerk 260Kgs
Men's Parallel Bars Event, 2004 Athens Olympics
If you've never watched Ronnie Coleman workout, You're Welcome.

1-1-1-1-1
Max Effort, try and find a new 1RM!

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(e8/8) compare to 3.2.11 and 1.1.11

5 Rounds of:
1 Minute Power Clean for Max Reps, 185/115
1 Minute Rest

Post Rx and reps per round to comments.

Moon Bounce!!!

Relive the Magic!
Check out these videos of the last CrossFit Total that Bina A took! Some large loads being moved by some strong SBK'ers!

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The 10 Most Unbreakable Records in Sports History Complex
CrossFit's Best Athletes do "Fran" and "King Kong With Walls" at the Arnold Sports Festival CrossFit
The Home Gym, With Josh Everett CrossFit

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Training with a Torn ACL Talk to Me Johnny
Are Carbs More Addictive Than Cocaine? Details
Death by Chair. How Much Do You Actually Sit? Mobility WOD
Movements Page CrossFit Gymnastics
Should I Buy Milk in Glass, Plastic or Cardboard Containers? Slate

1-1-1-1-1

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(e4/4) compare to 2.28.11 and 10.1.10

10 Minute Double Under Test
Take 10 Minutes to find out how many doubles you can do unbroken.

Post attempts to comments.

Charmel R, The Calm Before the Storm

Good luck to all the Strength Cycle A athletes starting their 8 week training program with Coach Jeremy today!

New Foundations dates for April have been posted!

April Evening Foundations
4/5/11 – 4/28/11
Tuesdays and Thursdays from 8:00-9:15pm
Register Here!

April Morning Foundations
4/5/11 – 4/28/11
Tuesdays and Thursdays from 7:00-8:15am
Register Here!

April AM/PM Foundations
4/13/11 – 5/11/11
Wednesdays from 8:00-9:15pm
Sundays from 10:00-11:15am
Register Here!
*this class does not meet on Easter Sunday (4/24)

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Log your workouts for free online with Gymga
I've got to Hand it to you Pt1-4 CF Virtuosity
For Tendon Pain, Think Beyond the Needle NY Times

1-1-1-1-1
Play with this today before going for 1RMs next week

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compare to 7.14.10

Complete the following in teams of 2-3:

3 Rounds NFT:
Run 270 meters (Row 250 if poor weather)
5-10 Knees-to-Elbows or Hanging Leg Raises
5 Handstand Kick Ups* to partner, free standing, or wall
*Sub Wall walk ups if you have significant overhead mobility issues

David Byrd-One of the big winners last night!

And the Winners are…..
Congratulations to the winners of the 2011 Paleo Challenge!  Due to the great strides and successes of so many of the participants the decisions were incredibly difficult.  Congratulations to everyone who participated and completed the challenge!  And the winners are…

Male/Female
1. Yoshi S./Erica N.
2. Paul R. /Collette K.
3. David Byrd/Charlotte K.

Thank you to all our sponsors who contributed awesome prizes to this event: Bierkraft, Lululemon Athletica, and Grazin' Angus!

A Huge Thank You!
Thanks to everyone who came out to the Potluck/Party last night!  We hope you had as much fun, food and tasty beverage as we did!  We look forward to seeing your continued progress with the Paleo lifestyle and to many more great years here at Degraw St!

For those of you who brought food and are willing to share your secrets please post your recipe under the "Paleo Potluck & Party at CFSBK" link.  We'd love to compile a list of the amazing recipes we sampled last night for future generations of CFSBKers. 

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Congratulations to one of our newest coaches Jess Fox on her completion of her CrossFit Level 1 certification!

3×3
Sets Across using 75% of planned 1RM on exposure 8/8
Rest 2 minutes between sets.

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(E 7/8) Compare to 3.2.11

2 Rounds of: 

AMRAP 5 Minutes

2 Deadlifts 315/225
5 Box Jumps 24/20
10 Push Ups

Rest 5 minutes between rounds

Post rounds and Rx to comments.

Dan R. and Coach Nick setting a new PR at C.R.A.S.H.-Bs

Paleo Potluck/Anniversary Party

It's here!  Tonight at 6pm we're throwing the biggest, bestest, Paleoist party of the year in honor of the Paleo Challenge and to celebrate our first year at Degraw St.  Bring meat, bring veggies, bring friends and family (Kids and Pets too!)  Heck, even if you didn't participate in the Challenge or come empty-handed we'll be more than happy to have you in house. 

We'll be announcing the 1st, 2nd and 3rd place Male/Female finishers in the Paleo Challenge as well as a few other exciting surprises.  Festivities start at 6pm and go til we have to bail David out of jail again. 

Late RSVPs should be sent to info(AT)crossfitsouthbrooklyn.com.

See you there!

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Wake Up to Your Sleep Deficit America! NPR

Carlos Guerra!!!

As the winter finally leaves us here in Brooklyn we honor in a Spring Chicken of an athlete…Carlos Guerra. Carlos much like a good handful of you came to CFSBK at the behest of a significant other, his wife Christine. Christine, who like previous AOTM David McGrath had found CFSBK through fellow Brooklyn Triathlon Club members, had been doing private sessions with David for a while. Somewhere along the way she convinced Carlos to attend a few sessions with her and so Carlos’ journey with CrossFit began. It so happened that when I told Carlos we had chosen him to be our Athlete of the Month he was in the middle of one of his busiest work periods of the year. We wound up meeting for the interview late night over food and a few drinks at a local pub; I hope our next honoree is real busy with work as well…

Fox – Carlos, thanks for meeting me after a long workday, and congratulations on being our March Athlete of the Month! We’re proud to have chosen you for a few reasons; your longevity with the program, your consistent blog posts, your ability to hang with the big young guns on any given WOD, and the fact that your entire immediate family is in one way or another involved at the gym.

Carlos – Thanks so much. I’m surprised it’s little old me you guys picked. It’s an honor.

Fox – Alright, let’s get into it. How did you first come to CrossFit South Brookyn?

Carlos – As with many things that have been good for me, Christine convinced me to try it. I had been working out at a Crunch gym on my own following a power-lifting program and was getting bored. I began tagging along on Christine’s sessions with David back at the Lyceum and liked it right away. I did that for a while and then began to get curious about Group classes. After some time working with David and Christine I asked and David told me I was ready. I remember this one time after doing classes for a while I was deadlifting maybe 375 or something and David came over to talk to me. “That was awesome! And, don’t ever do that again.” David then gave me a short lecture on safe deadlifting practices, as apparently this was the first time I was learning that form mattered and not just weight.

Fox – Do you remember your first group workout?

Carlos – I believe it was Helen or something, definitely a met-con and not a strength day.

Fox – You mentioned training on a power-lifting program, did you compete?

Carlos – No. Back in college at Texas University I took a Power Lifting class but there was no team. The instructor Jan Todd was great. She was a power lifter who had competed and won championships in the 70’s. We followed a periodization program with periods of stamina, hypertrophy, power, and strength with max-effort days. It’s basically the program I was still following until I began at CrossFit.

Fox – Cool! It sounds like you were put on a smart program early on. Did you compete in any other sports as a youth?

Carlos – In High School I played competitive golf but I was so small that no colleges would recruit me! Before college I weighed a whopping 118 lbs. During my power lifting days at UT I was able to put on more than 20 lbs of muscle. Now I try and stay strong for work, or rather I need to stay strong for work. CrossFit prepares me for life in a way that power lifting did not. I feel stronger all around.

Fox – You’ve got an interesting career, tell me about that. What you do, how you started, etc.

Carlos – I work in TV and movies on the steady cam. It’s a big camera that weighs over 75 lbs that I strap on and hold for hours at a time and sometimes 14 hr days. Sometimes when I’ve walked onto a new set I’ve gotten skeptical looks as if I can’t possibly be the steady cam man, but I’ve been quickly able to prove I can hold my own. Currently, for the last few years, I’ve been working on the set of. Law and Order Special Victims Unit. This is the first time I’ve worked on television, before this it was all on movies. I started while I was still in college working on movie sets as a loader and began working my way up through the ranks. I made a name for myself and eventually was offered promise of work in both LA and New York. As with other good decisions, Christine decided we should move to New York. A friend helped me get into the union and I did movies for a while until deciding to look for something a bit more stable and close to home. We had the boys at home so that made that decision easy.

Fox – You work with Ice T! Crazy. What movie sets have you worked on? Anything I’d know?

Carlos – The Departed, most everyone knows that one. My favorite was probably Eternal Sunshine of the Spotless Mind. Then there was a bunch of others, some big budget ones that didn’t make it like All The Kings Men and The Lovely Bones, and some smaller independent ones also.

Fox – Sounds glamorous! Any hobbies outside of CrossFit?

Carlos – Oh yeah, Christine and the kids and I stay busy with lots of stuff. Snowboarding, surfing, yoga, I also skateboard but more as a means of transportation, no tricks. Our snowboarding trips got cut short this year when Manuel broke his arm. We’ve taken a surfing vacation to Rincon Puerto Rico also which was great. I run a bit too, although not too much over the winter.

Fox – You really are a busy dude. The boys (Manuel, Patricio, Carlitos, and Joaquin) are all in CrossFit Teens and Kids with Shane. What do they think of that?

Carlos – They love it. They really look forward to it and enjoy the challenges and variety. I know sometimes they can be a bit much to handle but once they get going they’re into it, and we love seeing them accomplish stuff in class. (Note: Coach Shane could not remember an instance when the Guerra boys were difficult. Maybe Carlos was thinking of someone else’s kids…)

Fox – You recently started doing our Competition Team class. How’s that? And, are you looking to compete as a Master this year?

Carlos – I love the class, and am nervously looking forward to competing this year. We’ll see how it goes.

Fox – What things do you like about CrossFit, and why do you train here as opposed to at another gym?

Carlos – I like the members and the community in general. In any other gym most people have their headphones on and are trying to ignore everyone else. I like that I actually know and like the people I’m working out with. We have dinners together and socialize. It’s a whole different experience. The coaching and programming at SBK is phenomenal also. I’d been lifting for like 20 years and still feel like everything in CrossFit was new to me.

Fox – Great stuff. Last thing; what should we look for in future Athlete’s of the Month?

Carlos – People who are involved in the extra-curricular stuff that happens at the gym, like helping to organize events and such. Also people who make sacrifices to train here, whether time-wise, travel-wise, family-wise or all of it. I see families handing off kids between classes often, like mom just finished working out and now dad is gonna come in. That is a lot of commitment to be here.

Fox – Well said, my man. Thanks again for meeting me late and good luck in the CrossFit Games this year!
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Paleo Potluck & First-Year Anniversary Party Saturday!

Tomorrow (March 5th) at 6pm we'll be partying our faces off!  Come one, come all and bring friends, bring family (even your kids!).  All are invited whether you've been with us for three years or just finished Foundations.  It promises to be a great night and we'll be announcing the winner's of the Paleo Challenge!  For the full details on the evening go to the Potluck page.

We encourage everyone to bring a delicious Paleo-friendly dish.  Those in need of meal ideas can check here and here.

Please RSVP with the number of people in your party and the dish(es) you'll be bringing to info(AT)crossfitsouthbrooklyn.com.  We look forward to partying with you!
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Last but certainly not least we wish David Mak a Happy Belated Birthday!!
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Coconut Oil From Villain to Health Food NY Times
Paleo Fail/Paleo Success Paleolilith
50 TED Talks on Hulu Hulu

3-3-3
Heavier than last week
then, 1x Max Reps @ 75% of work weight from today

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Compare to 2.24.11

As Many Rounds As Possible 12 Minutes of:
30 Double Unders
20 KB Swings 24/16kg
10 Pull Ups

Post Rounds and Rx to comments.

CFSBK Featured on Nightline's "Eat Like a Caveman"

We know you're Family but are you our Friend on Facebook?

The kids these days love the Facebook!  So do we and we'd love to have you as our friend if you aren't.  So check us out at  http://www.facebook.com/CFSBK.  Let's be friends. Best friends….

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Meet the Caveman Dieters Nightline
A Growing Debate: How to Define Organic Food NPR
Is Eating Too Much Protein Going to Harm My Kidneys? Mark's Daily Apple

2-2-2
HEAVY!

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(E 6/8) Compare to 2.26.11 and 2.23.11

In 3 Minutes Complete:
400m Run
Max Rep Front Squats 135/95 in the remaining time.

Rest 3 minutes in between rounds.  3 rounds total.

Post Rx and FSQ totals to comments.
To scale use ~65% of heaviest FSQ set from the strength work.

Four Queens: Coach Margie, Kiki, Jess F., Steph P.

Feeling Competitive?

Jess F., Kiki, Steph P. and Coach Margie showed their stuff this weekend at the Hail to the Queen event at CrossFit Queens.  Are you looking for a way to test your mettle?  If so there are a couple of competitions coming up that'll give you the shot. 

2011 CrossFit Games Open Sectionals begin in a little over 2 weeks.  The competition this year is sure to be the fiercest yet.  The full details of how the open sectionals will run can be found here and you can register  at the following link:  http://nyccrossfitgamesopen.eventbrite.com/

Brooklyn Bun is a duathalon (Bike/Run) being held on April 17th in Prosepct Park.  If you're interested in a 20k bike followed by a 3.3 mile run check out the event's official site.  CFSBK members get $10 off registration! Post interest to comments or email David(AT)Crossfitsouthbrooklyn.com 

Party of the Century!

Hyperbole aside join us this Saturday starting at 6pm for the final paleo potluck and our first birthday at Degraw St. There will be paleo friendly drinks, a whole host of delicious food and we'll be announcing the winners of the Challenge as well as some other surprises.  Bring your friends, bring your family, bring food! To RSVP email info(AT)crossfitsouthbrooklyn.com with your number of guests and the dish you're bringing.  This is for all members whether you were in on the challenge or not.  Come out and party with us!

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So, you had that cheat meal(s), how're you feeling?
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The Secret of Loaded Carries Dan John
The Classic Things You Will Do in the Gym to Shoot Yourself in the Foot Staley Training Systems