1-1-1-1-1
(e4/4) Max Effort

Push-Ups
If you're scaling your push-ups on the rack, attempt to find the lowest pin you can complete a rep at.  If you're already on deck, find a new rep max.

Post loads/reps to comments.
compare to 1.20.11 or 4.28.10

10 Rounds for time:
(With one dumbbell)
Hang Power Clean
Front Squat
Push Press
Front Squat
Push Press
Then Switch arms

Completion of the complex with both arms constitutes one round.  If the Dumbbell is put down there is a 5 Burpee Penalty.  Use a dumbbell heavier than you'd expect for yourself.

Post load and time to comments.

Eric warms up his Overhead Squats

Results from San Francisco CrossFit's "Spring Leaning Challenge"
Perfection is not Reality CrossFit Lisbeth
Full Service Gyms feel a bit Flabby NY Times
Brains and Brawn NY Times

One Rep, Every Minute On The Minute for 12 Minutes
Loading= 75% of your heaviest triple
Today is a deload for the OHS before we test out on Saturday

Post loads to comments.
(e7/8) compare to 1.15.11

Weighted Pull Up
1-1-1

Post loads to comments.

Name that dish from our last Rest Day Dinner!

Happy Birthday Juliana A.!!!

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We're approaching the halfway point in the Paleo Challenge!  We want you to revisit your original plan and take a look at your goals to see how they've lined up with your execution. Where are you doing well? What needs to be augmented? Do your goals still seem realistic? Are there any new goals you might have for yourself going into month two??  Don't answer just yet, review your plan and think about what you want out of yourself in February.  We'll revisit this on the first!
We believe in you and are behind you, Team SBK!

Why can some people eat anything they want and never gain a pound? Marks Daily Apple
The Big Lie Dr. Micheal Eades
The SBK Paleolilith Speaks again
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Attention SBK Competitors: The CrossFit Games Open begins on March 15th, 2011
Christine Cousins from CrossFit Virtuosity gets a Documentary by City Athletes
Weighted Pull-Up with Lauren Galassi CrossFit.com
Darren Mehling and a very heavy Dumbbell CrossFit.com

Will S Concentrates During an Overhead Squat Set

Here comes the Deadlift PR Train!
Katie 325
Tom S 275
Craig C 485
Justin Z 275
Kristen H 180
Sam H 155
Aaron S 255
Alec H 335
Deb P 185
Will S 305
Robin R 205
Chris A 335
Teresa B 235
Melissa L 230
Becca S 200
Dan H3 335
Nick K 235
Greg H 215
Sarah H 180
Matt U 270
Jess F 260
Marian L 185
Ryan P 415
Paul B 185
(All scores taken from big white board)
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Due to overwhelming demand, we've added a new Foundnations cycle in February!

February Foundations
2/9/11 – 3/6/11
Wednesdays from 8:00pm-9:15pm
Sundays from 10:00am-11:15am
Register Here!

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The Case that Human Athletes have Reached their Limits Boston Globe

1-1-1
(e4/4) Max Effort

Post loads to comments.
compare to 1.17.11 and 9.20.10

3-4 Rounds NFT of:
5 Windmills, each side
:30 Hollow Rocks (Cumulative)

Post loads to comments.

Chris A times Dan R's Ring Support

The CFSBK Olympic Weightlifting Cycle!
Want to spend 8 weeks improving your olympic lifts?  Check out our upcoming Olympic Weightlifting Cycle.  The class will focus on mechanical efficiency and technical proficiency emphasising proper position, tempo and finally load.  The program is comprised of full squat variations of the lifts, squats and a selection of basic plyometrics and assistance exercises.
Whether you are looking to be a better Olympic lifter or Crossfitter this class will help improve your numbers and cut your WOD times. 

For more information and for registration links, Click Here!

What is your favorite/standard homemade Paleo Breakfast?
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Paleo Breakfast Recipes
Eggs in a Daze Everyday Paleo
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CFSBK circa 2008

5 Rounds for Time:

Row 300m
6 Clean and Jerk 135/95
12 Clapping Push Ups

Post loads and times to comments.

Go girl!!!
 

Love is in the Air

Join us in congratulating Ariel K. and Ben W. on their recent engagement!

Also join us in congratulating SBKer-for-life Steph "Snip" Wilson and her fiancee Neal who got engaged this weekend as well!

We wish both couples the the best!!

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Robb Wolf Teaches the Kipping Pull-up Part 1 & Part 2
The Paleo Pitch Whole 9

3×10
(E 6/8) Sets across. Use your rep out from your last exposure to base your sets of 10 on. 

Post loads to comments.
Compare to 1.15.11 and 1.12.11

Four Rounds for Max Reps:

1 Minute Pull-ups
Rest 30 Seconds
1 Minute Kettlebell Swings
Rest 30 Seconds

Post loads and reps to comments.

These weights were made for walkin'

It's like the CrossFit of Knowledge

Q: What's short, intense, constantly varied and full of useful information?!

A: CFSBK's Josh D.'s youtube show "The Professor Show"  Learn everything you can from The Professor in 90 seconds. 

Check out Josh as "The Professor" kicking all kinds of knowledge as quick as possible here!

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Phood Philosophy: Nutritional Relativism Whole9 via Robb Wolf
Strong: the Movie (60-minute Joe De Franco Documentary) Team-Andro

Deb P. works out some "issues"

Coach Nick's C.R.A.S.H-B's Rowing Workshop

Final reminder that Coach Nick will hold a FREE workshop here at 12pm on Saturday, the 22nd. While the focus of the session will be on preparing for the Crash-B's it's a perfect chance for members just interested in improving their rowing and getting a better understanding of maximizing time spent on the erg.

Please email Nick(at)CrossFitSouthBrooklyn.com if you're interested in attending. 

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You Lost It, We Found It

It's that time again, please come into the gym and check the lost and found container by the fridge for your valuables.  We've got a whole lot of water bottles, winter gear and even boots and shoes.  Please check the bin next time you're in the gym as we'll donate our findings to the less fortunate at the end of the month. 

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What's the last album you bought? 

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Adrian Bozman teaches the Kip using the hips  Crossfit.com
CFSBK BFF Adrian Bozman teaches Kipping Part 1 & Part 2 Crossfit.com

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The Paleo Diet's Secret Mistress Paleolilith
The CrossFit & the Politics of Supplementation Progenex
Protein Wars, and Why Selling Out is So Damn Easy Unscared

3×3
(E 3/4) Sets Across

then 1 set for Max Reps
Men-225/185/135/95
Women-135/95/65/45

Push Ups
5 Sets Across
Add 1-2 Repetitions to last weeks work sets.

Post loads/reps to comments.
compare to 1.13.11 and 1.6.11

For Time:

1000m Row
50 Box Jumps

Post times to comments.

No man is an island. But Baz is no ordinary man.

C.R.A.S.H.-B Training info from Coach Nick

Coach Nick will take a group of CrossFitters to the CRASH-B Indoor Rowing Championships – "like lambs to the slaughter," he says – on Feb. 20th in Boston. He has developed a program and will hold a few sessions with anyone who's interested in going.  To view the training program from now until then, click this link

Nick will hold a FREE workshop here at 12pm on Saturday, the 22nd. At the workshop he will cover the following:

• The CRASH-B – the format, what to expect, etc.
• The training program
• Rowing technique
• The 2000m race
• The ins and outs of the Concept 2 rowing ergometer (the "erg")
• Nick will also lead a short workout.

Please email Nick(at)CrossFitSouthBrooklyn.com if you're interested in signing up for the CRASH-Bs. Even if you're not going, you're welcome to join the workshop and do the training program.
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Kipping Pull-up Workshop Tonight

Join David O. tonight at 8pm for a dedicated kipping tutorial. If you're ready to learn the kipping pull-up or in the process of putting the pieces together this is a great opportunity to dial it in. 

RSVP to David(AT)Crossfitsouthbrooklyn.com Price of admission: One strict pull-up or chin-up.

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Rest Day Dinner Reminder

This week's Paleo Challenge Rest Day Dinner is Friday January 21st @ 7pm and is being hosted by the illustrious Will S. & Robin R.  This is a potluck-style dinner (we know y'all know how to do those) and the theme is Paleo versions of dishes "Grandma Used to Make".

RSVP to Robin R. at reedrobin(AT)gmail.com no later than 12pm on Friday.

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High Fat, High Cholesterol Diet Linked to Breast Cancer? Mark's Daily Apple
Choosing Organic Milk Could Offset Climate Change Science Daily
Shoulder Function Not Fully Restored After Rotator Cuff Surgery Science Daily
Improve Your Handstand Beast Skills via Conditioning Research

5 Rounds for time of:

5 Power Snatch 115/75
5 Overhead Squat 115/75
25 Double Unders

*Last Power Snatch leads into first Overhead Squat
 

Post loads and times to comments.

 
Ladies of the Competition Class

CrossFit South Brooklyn Competition Team!!

CrossFit South Brooklyn is proud to announce the launch of it's newest class, SBK Competition Team. This class is for the advanced CrossFitter who has an interest in competing in CrossFit on the regional and national level. Programming is challenging and focused. Attention is paid to the more esoteric aspects and full squat versions of the Olympic lifts, advanced gymnastics skills, team workouts, and WODs that hit harder in general. Scaling options for these WODs are little to none and srtict ROM standards are enforced. We’ve invited a few athletes to join the beta version of the class based on either previous participation in competitive CrossFit events, an expressed desire to compete, or the ability to do most if not all WODs Rx’d (and with competitive results).  We’re stoked to put together a team to represent South Brooklyn at the CrossFit Games and other events this year! The class currently meets on Tuesday at 7pm  and Sunday at noon and is by invitation only. Email Christian@CrossFitSouthBrooklyn.com or Jeremy@CrossFitSouthBrooklyn.com for info.

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Speaking of Competition…..

For those interested in competing in a CrossFit competition there are two great events coming up over the next couple of months:

 CrossFit Long Island City is hosting a pretty unique event on January 29, 2011.  Their "Frostbite Competition" will feature intense CrossFit WODs in freezing cold temperatures.  Click HERE for details/registration.

Our good friends CrossFit Queens are putting on a women's-only competition "Hail to the Queen" on February 26, 2011.  This event was created to showcase the strength and skill of the local CrossFit community's female athletes.  Click HERE for details/registration.
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Rest Day Dinner with Will S. and Robin R.

Red Meat Gives Women Strokes? No. Primal Wisdom
Hey Robb, This Person Said Gluten Free Diets Are Bogus Robbwolf.com 

Malcolm nice and upright during the OHS

A Star is Born

Congratulations to Scott J. and Suzy on the birth of their son August (Gus) Myers Jackson!  Gus was born 1/15/11 and both mom and baby boy are doing great!
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Rest Day Dinners Hosts Needed

We've got 5 remaining Paleo-themed Rest Day dinners remaining during the Challenge.  We currently have two hosting slots unfilled: 

Friday, January 21
Friday, February 4

Remember, these can be informal, either hosted in-home or at a restaurant of your choosing. 

The purpose of these dinners is to serve as reinforcement during the Challenge, giving folks a way to share difficulties and successes in a positive environment. If you're interested in being the host w/ the most please email us at info(AT)crossfitsouthbrooklyn.com. 
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Upcoming Seminars and Certs and SBK

There are still slots available for Kelly Starrett's Movement and Mobility Certifications.  We'll be hosting not one, but TWO full-day seminars with K-Starr.  If you're serious about improving your peformance by making increases to your flexibility and mobility check the links on the Upcoming Events sidebar or take the shortcuts here to register!  Saturday, February 5, 2011 & Sunday, February 6, 2011

We're also excited to announce that we're hosting Jeff Tucker and crew for the CrossFit Gymnastics Trainer Course Certifcation November 5-6, 2011.  Jeff and his team put on a phenomenal weekend of gymnastic skill development when they visited us before and we can't recommend their cert enough.  Check here to register! 
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Come "concur" the Kipping Pull-up  with our Kipping 101 Workshop

Do you have strict pull-ups but haven't pieced together the kip yet? Have you recently started kipping and can't quite get the rhythm right?  Join David O. this Thursday, January 20th at 8pm for a dedicated kipping tutorial. RSVP to David(AT)Crossfitsouthbrooklyn.com

Price of admission: One strict pull-up or chin-up.
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Hypocritical…or Human? Whole 9
Dessert Demons in Disguise Whole 9
Glow from Eating Well Judged Healthy Looking Scientific American