Samir doing Active Recovery on the banks of the Ganges

6am and 7am CrossFit Group Classes are cancelled today! We apoligize for the late notice.  Feel free to come in for some light movement but please note that we will not be running formal classes due to an instructor absence. 

Paleo Challenge Mid-point Check-in

We've got less than 30 days left in the 2011 Paleo Challenge and we want to check in to see how you're feeling and performing. What are you most proud of so far?  What are you looking to improve upon in the next month?

Also what, if any, changes you've made to your goals or plan of attack since starting the program and what you've got planned on the goals front for the month of February? 

Congratulations to on making it this far, the toughest part is largely over! 

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A Year and a Day

Yesterday, marked the 1 year anniversary of our 'soft open' at Degraw Street.  We want to thank all of our members, staff and extended family for an incredible year and all that you have brought to this phase of SBK!

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Rest Day Dinner Reminder

Our beloved Kahrin B. is hosting this Friday's Paleo Challenge Rest Day dinner.  Join her at The Smoke Joint in Ft. Greene for heaping helpings of heavenly BBQ this Friday, February 4th at 7p. 

To RSVP please email: kcbennett2010(AT)gmail.com by 2/2/11

For all the details on the evening including the meeting time and location check here.

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Sleep is Awesome Fast Company
Childhood Obesity Linked to Habits Not Heredity University of Michigan

5 Rounds for time of:
5 Deadlift 275/185
10 Burpees

To scale the Deadlift up/down consider using ~75% of your 1RM

Post loads and times to comments.
Compare to 10.20.10 and 9.20.09

Luca L. keeps telling himself it's only a dream….

The train just keeps on chuggin…

Katie M 165
Ashley F 110
Ritchie Y 105
Stella 55
Kevin R 255 (PR Tie)
Jess F 125
Rob N 105
Robin R 95
Will S 145
Devi A 67
Aaron S 105
David F 160
Jon S 95
Allan E 145
Sameer 165
Andrew W 135
Kiki 110
Nick K 165
Eric L 165
Fox 195
Melissa L 105
JMD 155
Asta F 80
Damian 175
Ari 135
Dan H2 135
Carlos G 155
Dan R 225

Great work everyone on another successful OHS cycle!

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As Many Rounds as Possible in 20 Minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats

Post Rx and rounds to comments.
compare to 3.7.10

Teresa B warms up for a Heavy Single

CFSBK Group Class Programming Notes
Starting today, we'll be programming a "Crush Week" of WODs before starting the back off week on Saturday the 5th.  Our normal cycle of programming will continue on 2/12.  Here it is all spelled out for ya:
1/30-2/4 "Crush Week"
2/5-2/12 Back Off Week
2/12 New cycle of programming starts. 

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

SBK Competition Team Athletes
We'd like you to get a dose of doing multiple WODs in a day while managing pre and post WOD nutrition. Most, if not all, CrossFit competitions involve multiple events in a day and what/when to eat can  be critical to performance. We'd like you to get that dose this weekend. While not mandatory, you are all strongly encouraged to come to either the 10 or 11am group class today and do the WOD, replenish your stores, and come back for the noon SBK Team Competition Class. If you come to the 11am class let the coach know you're also doing the noon class and you will be allowed to get started right away so you'll have time for a snack in between.

What to eat? Nothing new to your system. Something small and easily digestible. You need some protein and some carbohydrate, but nothing too heavy, and little to no fat. Fat slows digestion, which is not good here. You don't want a 1/4 pounder to be sitting in your stomach come WOD time.

Examples:
Boiled egg and a few dried apricots
2-3 oz Chicken and a 1/4 sweet potato
1/3 -1 cup Chili made with lean ground beef chili and butternut squash
*1/2 serving Whey protein and carb (malto) shake (*During events, only do the whey shake route if you've done it before and know you handle it well)

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Sign up for the Hail to the Queen Throwdown on 2/26/11! A Women's only CrossFit Competition!
A New Recipe from the SBK Paleolilith

Host: Michele Knaub + Craig Canton

Host Contact: mignyc(AT)gmail.com

Location: Craig C’s House 47-49 Lincoln Place apt 1a

Time: 8:30pm, (Special time to Strength Cyclers can come)

RSVP: By Wedbesday ideally.  Thereis no limit on attendants!

What to bring: Nothing!! If your paleo challenge includes alchohol and you want to drink, bring some to share.  Michele will be doing all the cooking!

Will You be there? Email Michele and Post to comments!

Host: Kahrin Bennet

Host Contact to RSVP: kcbennett2010(AT)gmail.com

Details:

 7PM at

The Smoke Joint (in Fort Greene)
87 South Elliot Place
Brooklyn NY
11217
RSVP by: 2/2

The Smoke Joint is a delicious BBQ joint right in the heart of Fort Greene with a full bar (tequila and wine too!) and loads of delightfully carnivorous treats; Ribs, Whole Chickens and Pulled Pork. Their most popular dish (that isn’t BBQ) is a half a head of lettuce covered in bacon and blue cheese.  

The Smoke Joint doesn’t really take reservations, but they can seat up to 15 people together and will set up a few table for us… and believe me, we will eat good.

I just spoke to the folks at The smoke Joint again and they suggested we meet at Mulane’s a bar across the street at 7pm, and they will set up a table for us when we see how many folks show up.
Mulanes address is:
71 Lafayette Ave
(between Elliott Pl & Portland Ave) and is across the street

Will You be there? Email Kahrin and Post to comments!

1-1-1-1-1
(E8/8) Max Effort

Post loads to comments.
compare to 9.29.10

Tabata Row for meters
or
Tabata Double Unders

Score as lowest meter round or total Double Unders

Julia W. Push, Pull, Smile.

CFSBK on ABC's Nightline
According to the producers at Nightline, the Paleo Nutrition and Exercise piece they did which includes SBK will air on Monday night.  Get Stoked!

Dig Around the Site!
We've updated the "Training" page located under the "Resource Links" tab to the right.  Some good links to check out there!  The Rest Day Dinner dates and information are now listed to the left under the "2011 Paleo Challenge" tab.  The next RRD will be on 2/4/11 at the Smoke Joint!

When was the last time you checked out our "Articles & Media" page?  Here are a few links to get you started:

"Getting Ready to Squat" Margie Lempert
"Good Training Habits, Pt 1" David Osorio
"How Do I Prioritize when Only Training 2-3 Times Per Week? Chris Fox

"Starting CrossFit South Brooklyn" CrossFit Journal Preview
Healthbeat Brookyn comes to CFSBK

Weeeeeeee!

Next weekend CFSBK is hosting Kelly Starrett of MobilityWOD for the CrossFit Movement and Mobility Certification.  When was the last time you checked out the MWOD and gave you and your soft tissue a little love?  We've got a 1RM OHS test tomorrow, why not check out these two OHS mobilizations and see if you can't use them to help you achieve a new max??
MWOD Episode 81 and MWOD Episode 9/6

Bench Press PR Train!
David T 190
Craig C 295
Rob N 235
Robin R 80
Will S 95
Aaron S 160
Jess F 120
Chris F 235
Chris J 155
Peter H 145
Jeff B 210
Jay Z 145
Chris A 185
Krishnan 135
Jon S 155
Sarah H 102.5
Tom S 170
Scott J 255
Ryan P 210
Sean B 300
JMD 150
Katie M 165
Kiki 120
Laurel M 145
Dan H3 235
Teresa B 130
Melissa L 125
Justin Z 195
David B 190
(All score taken from white board)
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This is what hides in Taco Bell's Meat Gizmodo
418×1 Overhead Squat
Wayne Johnson doing some technically sound squats
Paleo in a nutshell, part 1: Food
Pat Sherwood's Home Gym CrossFit Journal

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