Kiki Overhead Squatting

Happy Birthday to our Athlete of the Month Bethany B!!

T-Shirts are Back in Stock

Just in time for spring our CFSBK Skull & Bones T-Shirts are back in stock.  If you've been waiting to grab one (or forced to wait) pick one up the next time you're in the gym. 

If You Kill It, Refill It

If you drink all the water in the water pitcher please take the time to refill it.  Courtesy is contagious. 

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A 60 Degree day in February? How do you plan to spend it?

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What Really Causes Runner's High? NY TImes
CrossFit Masters featuring Jacinto! CrossFit Excel
Everyday Paleo now has a Podcast Everyday Paleo

3×5
(E1/4) Sub max load, no fails.
Consider using 85-90% of 1RM Press.

Post loads to comments.
Compare to 10.25.09

For Time:
Row 1000 meters
15 Push Jerk 135/95
15 Pull Ups
10 Push Jerk 135/95
10 Pull Ups
5 Push Jerk 135/95
5 Pull Ups

Post loads and times to comments.

Bier Baron Ben W. Breaks down Breaking down a Bunny

 March AM/PM Foundations is Now Open

Great news for those looking to join the gym.  Our new Foundations Cycle is available for registration.  The cycle will meet Wednesdays at 8-9:15pm and Sundays 10-11:15pm.  This cycle starts Wednesday, March 13!  For more information and to register click here!

Rest Day Dinner Reminder

Michele and Craig's rest day dinner is almost upon us!  Remember is starts at 8:30pm and will be held at Craig's house just a couple of blocks from the gym.  For full details including location go here.

If you plan on coming out then we need you to RSVP!  So if you're in for some of the best food this side of the East River email mignyc(AT)gmail.com.

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Scaling at CrossFit Verve with Cherie Chan CrossFit.com
Insight into the 2011 CrossFit Games with Greg Glassman CrossFit.com

3-3-3

(E2/8) Today's lifts are done at a 2-2-X-1 tempo.  Use a submaximal load adding 2.5-5lbs to your previous exposure. 

Post work load to comments.
Compare to 2.12.11

3 Rounds for time of:
7 Thrusters 95/65
14 Burpees
21 Double Unders

Aaron & Ariel breaking down a bunny during this weekend's SBKitchen event

March Strength Intensive Sign-up

The current Strength Cycle is almost finished and will culminate in the always awe-inspiring Total next Wednesday at 6pm!  The upcoming cycles are now available for registration now!  If you're interested in spending 8 weeks getting seriously strong using the Squat, Deadlift, Press, Bench and Power Clean then sign up for Coach Jeremy's March Strength Cycle here!

C.R.A.S.H-Bs This Weekend

This Saturday, Coach Nick will lead an intrepid group of SBKers to the annual C.R.A.S.H-B's Indoor Rowing World Championship in Boston!  Dan R., Charmel R. and Collette K. will compete against hundreds of rowers in the widely-feared 2000m.  They've been training hard for this and we wish them all the best!

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What's your favorite Paleo treat?

A Not So Happy Valentine's Day with Paleolilith Paleolilith
The FDA wants to You to Eat a G*dd*mn Vegetable The Onion

Whitney H. and friend Tyra W. at the Taj Mahal

Happy Birthday Scott J.!

Beast of the East Competition

We may be midway through winter but October will be here before you know it.  Those looking for fierce competition look no further than the 2-day Beast of the East Competition to be held October 8 & 9, 2011 in Durham, Connecticut. (Where?!).  They promise a slew of events featuring Strongman, Olympic and Powerlifting and Endurance and cash prizes.  Check the website here for more information and to register. 

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Friday Rest Day Dinner

All info can be found at the link here!  Don't forget to RSVP!

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Everything You Know About Fitness is a Lie Men's Fitness
It's Just Exercise Pt. 1 Whole9
It's Just Exercise Pt. 2 Whole 9

3 Position Snatch
1-1-1

(E1/4) 3 Sets of the Following Complex: High Hang Snatch/Hang Snatch/Snatch
*Bar should stay in the hands for the entire complex. Work up as heavy as you can with good form. 

Post loads to comments.
Compare to 10.18.10 

Snatch Balance 
1-1-1

*Attempt to catch each rep as deep as possible 

Post loads to comments. 
Compare to 12.29.10

Steph P. Squatting in Iceland

REST DAY PALEO DINNER THIS FRIDAY 2.18

Craig and Michelle K. have teamed up to bring you the next Paleo Challenge Rest Day dinner.

Time: 8:30 PM

Place: Casa de Craig, only 2 blocks from the box.

What to bring: Drinks!

RSVP to: mignyc (at) gmail dot com for details and directions.

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Tyson Foods Settles Bribery Claims NY Times
How to Find & Join a CSA Robb Wolf

As Many Rounds as Possible in 15 Minutes of:
5 Ring Dips
10 Pull Ups
25 Sit-ups
Post Rx and rounds to comments.

Skill Work
Candlestick to Roll
Elevated Bridges

Post experience to comments

Kelly Starrett does an MWOD at CrossFit South Brooklyn

Rowing Seminar Today
Today at noon Coach Nick will be hosting a Rowing Technique Review and conditioning workout. Get Stoked!

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Eat.Move.Improve
CrossFit Gymnastics

3×3

Today's lifts are done at a 2-2-X-1 tempo.  Use a submaximal weight for this first exposure, emphasize consistent, correct posture during your lifts.

Post work load to comments.
(e1/8)

As many rounds as possible in 10 minutes:
5 Deadlift, 225/155
25 Double Unders

Scale this workout so that the deadlifts feel heavy, but doable, mostly in unbroken sets of 5 or 3/2 in later rounds.  Prioritize your ability to achieve and maintain a neutral back angle. Scale the Double Unders such that it won't take you more than about a minute and a half to complete your reps.

Post Rx and time to comments.

Melissa L somersaults over a barrier

Debbie Does Double Dream Hands

Tonight's Rest Day Dinner
Host: Justin L
Host Contact: Justin(AT)mutopo.com

Detals:
8:30pm Dinner at Coco Roco located at 392 5th Ave. between 6th and 7th.  The dinner is at 8:30 so the Friday night Open Gym folks can come too after their workout.  Please RSVP today, ideally by noon.

Thanks, Justin for volunteering to host!

New Movement Pool
The movement pool for the next cycle will be:
The Snatch, Front Squats & Push Press

As usual, the Snatch will be on Monday, Front Squats on Saturdays and Wednesdays and Push Press on Thursday.  Watch the above videos and do a little independent research on your own to dial in your understanding of these moves before we get started tomorrow.

Were you involved in any sports in college?
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Beware the Myth of Grass Fed Beef Slate
Gym Rats and Dope Fiends Slate
Kevin Paulings Home CrossFit Gym
Ian Mehr's Home CrossFit Gym

Row as many meters as possible in 15 minutes
There is a 23 strokes per minute cap on this workout.

Can you hit 3000m? 3500? 4000?
Check out this video of Nick or Nick's Dad rowing. Watch the smoothness of their pulls, the relaxed recovery and the consistency in their technique. Take notes, people.

Post meters to comments.

3 Rounds NFT
8 OH Walking lunges witha  Kettlebell, each leg
16 Hand to Hand Swings
8 Bent over Rows with a kettlbell, each arm

Post weight to comments.
This is the last Back Off Week WOD.

Resident badass, Teresa B hit 42 Unbroken Push-Ups yesterday!

No Mas Tuesday 7-8pm Open Gym
We are no longer holding open gym on Tuesdays at 7pm. Due to logistic issues, we're going to keep that time open for other programs.  If you've got any questions or comments please email David directly at David(At)CrossFitSouthBrooklyn.com

How does your body feel coming into the new cycle?  Which of the three movements we're focusing on this cycle are you  most excited for? (Push Press, Snatch, Front Squat)
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The SBK Paleolilith's 5 Week Wrap-Up
Prehistoric Pregnancy Booster now Fuels Diabetes Wired
Paleo Physicians Network

Host: Erica Nofi

Host Contact: erica.nofi@yahoo.com

Details:

Takashi NYC
456 Hudson Streetm between Morton and Barrow
Directions and Map

About The Food

Our menu is beef, all beef and nothing but beef!  Choice cuts of Premium Japanese and American Angus are delicately prepared and served raw to be grilled right at your table (yakiniku), as well as a decadent selection of variety meats (horumon).  Whether you’re a finicky eater and prefer to stick to delicious ribeye and short ribs, or more adventuous and up for our to-die-for raw liver and flash-boiled achilles tendon, you’ll be in cow-heaven.

About The Beef

We spent months hand-picking where each cut of beef would come from, settling for nothing but the tastiest meat from sustainably-raised cattle with no antibiotics or hormones.  We proudly feature beef from  local New York state farms courtesy of Dickson’s Farmstand in Chelsea Market, from Kansas’ Creekstone Farm courtesy of Pat Lafrieda, and Oregon’s Washugyu cows courtesy of Japanese Premium Beef. 

Are you going to this Rest Day Dinner? Email Erica to RSVP and Post to comments!