As Many Rounds as Possible in 20 Minutes of:

3 Muscle Ups
10 1 Arm DB Thrusters Left
3 Muscle Ups
10 1 Arm DB Thrusters Right
* Sub for Muscle-ups: Muscle Up from the floor OR 5 Pull Ups + 5 Ring Dips/Push Ups = 1 Muscle Up

Post loads and rounds to comments.

Kevin R. does today's WOD.

Paleo Challenge Rest Day Dinners

Thanks to all attended last night's first rest day dinner of the Challenge!  We hope you had a great time and some delicious ancient ancestral cuisine.  A special thanks to Coach Fox for organizing the innaugural dinner.  With the exception of next weekend we have rest day dinners scheduled for each Friday night of the challenge.  We have FOUR dates that still need organziers and we need YOUR help in organizing them.  Please email us if you're interested in organizing/hosting one.  The dates are:

1/21, 1/28, 2/4, 2/11

Remember, these can be informal, either hosted in-home or at a restaurant. The whole purpose of these rest day dinners is to serve as reinforcement along the way, giving folks a way to share difficulties and successes in a positive environment!

Email us at info(AT)CrossfitSouthBrooklyn.com if you want to host!
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SBK Community Paleo Potluck Countdown!

 Our big Paleo Potuluck is just under a week away!  The Potluck is next Saturday, January 15 at 6pm. Please RSVP to info(AT)CrossfitSouthBrooklyn.com so we know you're coming AND what you're bringing.  And all you SBKParents don't fret kids are welcome! Looking forward to seeing you there!
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How can it be Paleo? It's called Bierkraft not Mietkraft?!

Ben G. Crossfitter extraordinaire also happens to own one of our favorite establishments, Bierkraft on 5th Ave.  They are known far and wide for their delicious sandwich specials and their amazing selection of ice cold liquid gluten (beer).
But did you know that Ben and his crew now have a selection of paleo meals that'll sate the hunger of any would-be caveman or cavewoman?  On weekends ask about the Pinwheel Special (a selection of meats, salad and avocado).  All sandwiches ordered without bread come instead on a big pile of mixed greens.  Oh, and all their meats are from local farms and from pastured animals.  NOM! 

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Paleo Poor: Your Guide to the Grocery Store Whole9life.com

5-5-5
(E2/8) 2-3-1 Tempo Squats. Use 85-90% of heaviest weight from exposure 1.

A tempo simply means that the amount of time you spend in certain positions of an exercise are controlled.  This is a great way to develop position-specific strength and stability. Tempo for this squat will be 2-3-1. Todays tempo looks like this:

:02 Descent to bottom
:03 Hold at full depth
:01 Ascent back to top

Post loads to comments.
Compare to 1.5.11

For time:
Row 500 meters
100 Double Unders
Row 500 meters

Post time to comments.

Juliana A. levitates.

Why do I Feel Funny?
By Margie Lempert

It's a little over one week into the Paleo Challenge, you've done at least one big shopping trip, you're getting into this cooking thing, you're diggin' the meat, feeling hardcore, totally rockin' it!

Except. Well. You feel kinda funny. Not like gym class funny; more like slept too long, contact high funny. What gives? I mean, paleo eating is supposed to make you feel really good. "Look, feel, perform better" Right?

Right. And you will, but first your body has to adapt. Unless you are cracking out on fresh and dried fruit and coconut water (which is hopefully not the case), your carbohydrate consumption has dropped considerably. No more grains, legumes, sugar, even dairy – aka carb, carb, carb and carb. The standard american diet is carbohydrate intensive, and carbs are super easy for the body to turn into energy. You've just dumped most of your main supply of gas, and your body is a bit pissed. Feeling weak, nauseated, dehydrated, constipated, even flu-ish are all very common reactions. And engaging in strenuous exercise (ahem) generally exacerbates such reactions.

But this will pass. Once your body figures out how to run on fat, both dietary and your own, things will smooth out and the real health benefits will begin.

You might be thinking that if it feels this crappy to "switch" your fuel source, maybe it's not such a good idea – this whole paleo thing has a fatal flaw. I think Gary Taubes' puts it best: "Carbohydrate withdrawal is often interpreted as a need for carbohydrate. It's like telling smokers who are trying to quit that their withdrawal symptoms are caused by a need for cigarettes and then suggesting they go back to smoking to solve the problem." (From Gary Taubes' Why We Get Fat.) Excess carbohydrates may be easy to burn, but they promote all kinds of problems including fat growth, insulin insensitivity, metabolic derangement/type II diabetes, a crappy cholesterol profile, and, many believe, can contribute to cancer growth and heart disease.

So, what's a girl to do? Eat lots of protein and fat, throw in some starchy veg post workout, give yourself a break if your workouts feel harder than usual and hang in there. Once you're passed the initial week or two, you should start feeling back to normal. And then you'll start feeling really damn good.
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Paleo Challengers, How are you feeling? How are have your workouts been? Your Sleep? Any unexpected 'side-effects?'
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There's a (Paleo) App for that- Part 4 Paleoblocks.blogspot.com
17 Ways to Improve Your Sleep Mark's Daily Apple

3×5
(E 1/4) Sets Across

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compare to 4.28.10 and 4.14.10

Push-ups
5×5

Buy-in for Bench Press is 20 strict push-ups unbroken with good form. Athletes who can't accomplish this will work push-ups as the Upper Body strength movement for this cycle. Choose a submaximal rep range for today's Push-ups, i.e. if you fail at 8, do 5 x 5 reps with the goal being to increase total volume by exposure 4. You should NOT be hitting failure on any of your sets today.

5-5-5
(E 1/4) Find a Heavy 5 today

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Compare to 9.29.10 and 8.28.10

WOD

On the minute for 10 Minutes:
1 Back Squat
20 Double Unders
*Use 85% of 1RM on BSQ

Post loads to comments.

Coach Nick opens w/ 315×3

Last Chance to Join the Paleo Challenge!

A HUGE shout out to all the folks who have already joined the Challenge!  We've received a ton of awesome, thorough action plans and are looking forward to seeing folks achieve their goals for the Challenge. 

Today, January 5th is the last day to officially join the 2011 Paleo Challenge.  Please send your before pictures and Plan of Action to info(AT)crossfitsouthbrooklyn.com today! 

Remember anything you could ever wish to know about the Challenge is right here.
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Good luck to Steph P. who is running in the Ragnar Relay: Miami to Key West this weekend!!
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Are you keeping a food log as part of your action plan?  For those who've kept a food log before have you found it effective in helping you reach your nutrition/dietary goals?
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Paleo Fitness OutsideMagazine.com
Easy Ways to Be a Sleep Viking RobbWolf.com

Pork Tenderloin with Marinara Sauce/ Pork Tenderloin with Aji Sauce

Roasted Pork Tenderloin with Vegetables

By Christian Fox

Here’s a great, simple, way to enjoy either of the two sauces from the last recipe installment. If you have the sauces on hand (you do, right?) then most of the prep time, which is minimal, is spent chopping the vegetables. The vegetables are easily interchangeable with others you have on hand or like better. Zucchini, cauliflower, parsnip, or bell pepper would all work well. The denser the vegetable the smaller you’d chop it so they all finish at the same time.

Preheat oven to 425 degrees

You’ll need:
2 1¼ – 2 lb Pork Tenderloins (these often come wrapped two in a pack)
3-5 cloves of garlic, minced
1 large Onion, chopped or sliced into bite sized pieces
1 large Carrot, peeled and ¼ inch slice on the bias
1 head of Broccoli, chopped into bite sized pieces
4 Tbsp Olive Oil
1 tsp Thyme
2 tsp Black Pepper
3 tsp Salt
2 tsp Oregano
2 tsp Cumin
¼ – ½ tsp Cayenne Pepper (or dried chipotle), optional

In a large mixing bowl, toss the onion, carrot, and broccoli with 2 Tbsp olive oil, thyme, and 1 tsp salt to coat the vegetables in oil and seasoning. Spread the vegetables into one layer on a large sheet pan. Put the pork tenderloin in the mixing bowl with the remaining olive oil and salt, black pepper, oregano, cumin, garlic, and chile if using, and toss to coat. Place pork on top of vegetables on the sheet pan and roast at 425 degrees in pre-heated oven until a thermometer reads 150 degrees on the pork, probably 15-20 minutes. Remove the pork to cool before slicing and let the vegetables roast for another 10 minutes so they become a bit crispy (and infinitely more yummy).  Serve the pork sliced over the vegetables and top with either the marinara or the aji’.

Cook! Enjoy!
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Friday Rest Day Dinner

This Friday, January 7th will mark our first Rest Day Dinner of the Paleo Challenge.  Join your host Coach Christian Fox for an evening of food and fun at:

What's your favorite Paleo-friendly eatery?
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Take the Red Pill-PDF Version of The Food Matrix RobbWolf.com
Olga Kotelko, 91-year-old Master Athlete NYTimes.com

3-3-3
(E1/4)  Find a heavy triple with perfect form*
*Technical breakdown will be considered a missed lift.

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Compare to 9.20.10 and 9.6.10

WOD

3 Rounds for time of:
7 Pull-ups
14 Box Jumps
21 Sit-ups

Post time to comments.

Grip.

And We're Off!

Today begins our first Strength Cycle of 2011! 

Remember our three main movements will be:

Pull Variant-Deadlift (Monday)
Squat Variant-Overhead Squat (Wednesday/Saturday)
Upper Body Variant-Bench Press (Thursday)

See you in the gym!

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PDF of Tim Ferriss' Slow-Carb Cookbook (Tons of paleo/or easy make paleo recipes)  RobbWolf.com
A Healthy Body and Mind in 2011: A Plan of Attack MarksDailyApple.com

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

For Max Weight.

Post loads to comments.

Before.

*We're back on our regular schedule today!*

Coach Fox, Man with the Plan (of Attack)

Coach Fox has graciously volunteered his before pictures and his Plan for the Paleo Challenge to give folks a better idea of what we're looking for. He's got a nice, detailed plan of action that is both realistic and personally challenging.
Those of you who've sent your photos and POAs thus far have done a great job!  Those who haven't don't hold off too long January 5th will be here before you know it. Heeeeeere's Foxy:

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Tuesday is now Tough Titsday w/ Coach Margie

Ladies, it is time to get your estrogen on! Join Coach Margie for a special four part series on going heavy. We will refine technique on Squat, Deadlift, Bench and Press and, most importantly, break down the mental aspect of moving maximal loads. Together, we will develop a solid sense of how to translate your linear gains at SBK into that triumphant 1 Rep Max. This is an opportunity to dude out in a women's only environment.

For women who have been out of Foundations several months and attempted heavy singles. Limited to 6 participants.

Tuesdays @ 6pm Jan 18, 25, Feb 1 and Feb 8.

Cost is $100/4 sessions

Register here!
Please email margie@crossfitsouthbrooklyn.com if interested.

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8 Spices You Should Get to Know Robb Wolf/The Paleo Table
Sprinter Harry Aikenes does 40 Pull-ups in 46 Seconds Youtube.com

1-1-1

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Compare to 11.9.10 and 7.10.10

WOD
For Time:
10 Front Squats 155/105
20 Double unders
8 Front Squats
30 Double Unders
6 Front Squats
40 Double Unders
4 Front Squats
50 Double Unders
2 Front Squat
60 Double Unders
*This WOD is courtesy of the 2010 NY/NJ CrossFit Sectionals

Post loads and times to comments.

Fox & Lucy McG. just saw David O's "Before" Picture

*Special New Year's Day Schedule*

Remember there is only one 12PM group class today!
We will resume our regular schedule tomorrow. Happy New Year!

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The 2011 Paleo Challenge Is Upon Us!

Day 1 of our 60-day 2011 Paleo Challenge is here!  For those who haven't thrown their hat in the ring yet there is not time like the present.  All you need is $20, a "before" photo (you can submit a photo until January 5th) and a plan!

Whether you want to lose some weight, feel and perform better in the gym (and maybe in the boudoir), or just see what all the hoopla is about this is a great way to kick off the 2011.

There's a sign-up list at the gym and the official Paleo Challenge page has all the info you need including some awesome resources.

Good luck to all folks participating in the Challenge we'll be keeping you supplied w/ even more resources and events to help make the next two months a major success for you!
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Intro to Paleo Workshop

John Durant and his friends at Eating Paleo in NYC are hosting a talk/Q & A session on January 4th, 2011 covering the basics of the Paleo lifestyle. If you want to learn more about Paleo without having to sift through the ever deepening sea of information on the subject this should be a great way to get a starter's guide.

Check out the full details here.
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Crossfit on the Road Powell Fitness

On Saturday, March 5 at 6pm, SBK will celebrate the end of our 2011 Paleo Challenge AND our 1 year anniversary at Degraw Street with a potluck. The first one was such a delicious success that we wanted to give you all another chance to show off your skills with the slowcooker and celebrate . If you missed the last one, don’t let it happen again!

We will also be awarding our top Paleo Challenge success stories with a slew of sweet stuff. Check it out:

Top Male and Female each receive:
1) 2 months of 5x/week membership
2) A lululemon athletica “Fit and Function Session” valued at $100
3) A steak from Grazin’ Angus Acres valued at $40

2nd place Male and Female:
1) $300 cash
2) $50 gift certificate to Bierkraft
3) A steak from Grazin’ Angus Acres valued at $40

3rd place Male and Female:
1) $150 cash
2) A steak from Grazin’ Angus Acres valued at $40

All post Paleo Challenge write ups and “after” photos are due by March 1st.  Please email your follow up to info(at)CrossFitSouthBrooklyn.com with the subject “(your name)’s Paleo Results”

In true potluck fashion, the only request is that you contribute a dish that will feed at least four people. For those new to Paleo, the guidelines are:

The Good Stuff

– meat and fish
– vegetables
– fruits
– nuts and seeds
– healthy fats (from avocado, olives, coconut, and grass-fed or pastured meats)

Generally speaking, Paleo eaters avoid:

– refined and unrefined sugars
– cereal grains in any form (wheat and wheat flour, bread, cereals, pasta, rice, quinoa)
– legumes (including soy and peanuts)
– dairy (milk and milk-derived products)
– processed foods, including vegetable oils

You Need Ideas? We Got Ideas!

There are tons of resources for recipes.
Everyday Paleo
Health Bent
Melissa Joulwan’s “Dino Chow”recipes
Foodee MOD
Mark’s Daily Apple

Wait, I Can’t Cook!

Come anyway. Note in your RSVP that you’d like to contribute another way – we’ll need some basic paper goods, Paleo beverages, etc. – and we’ll work something out.

RSVP: Please email info(at)CrossFitSouthBrooklyn.com to confirm that you’ll come and how many people are in your party. Please let us know what you’d like to bring so we can coordinate dishes.

A huge thank you from the SBK Staff for another wonderful year!

*NEW YEARS SCHEDULE*

Friday-6 &7 AM Group and Noon Classes.  NO EVENING OPEN GYM
Saturday-12PM Group Class ONLY.
Sunday-Normal Class Schedule.  We've got kids to feed.

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Happy New Year!

2010 was an incredible year for SBK.  We moved into our very own space, we have seen our staff, our program and our membership grow. 

We owe it all to you who inspire us and help us to keep growing as trainers and athletes.  Thank you so much for an amazing year and with your continued hard work and support we look forward to an even bigger and better 2011.

We want to wish all of our members and extended family a very safe, happy, healthy and successful New Year! 

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Plan You Work then Work Your Plan

Yesterday we asked you to spend some time brainstorming two or three fitness goals for 2011.  Now these goals can be as big or small as you want them to be but we've got a couple of guidelines. 

Your goals can be as bold and daring and exciting as you want them to be but they must be Specific and Measurable, and Attainable ("I PR my Squat by 20lbs by May 2011" vs. "I want to be stronger"), they must be Realistic (This is NOT an excuse to dream small but "I complete 30 Muscle-ups for time tomorrow" isn't a realistic goal if you don't have a single pull-up today) and they must be Timely (If you like it then you better put a date on it.  Don't just let your goals float out there in the ether).  The SMART guidelines as they are known are a pretty solid framework to help you define what it is you really want.  And you know how we Crossfitters love us some definitions and specificity!

Got your two or three goals in that pretty little head of yours?  Good!  To get the ball rolling right away post your goals and along with one or two steps/actions (per goal) in the comments. These actions should be ones you can take IMMEDIATELY aka no later than 24 hours from now (Ex: Sign-up for that competition or race, register for the Paleo Challenge, find a new paleo recipe, hell, maybe it's just throwing out that pack of Hot Pockets in the freezer). These steps will be the first step or two you take toward toward turning what is now only a goal into an achievement in 2011.

Remember this is what YOU want in 2011 and the SBK staff and your fellow members are here to support and help you in anyway we can!
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Art Devany Book Signing in NYC

All you Paleo Challenge participants may want to check this out!  Art Devany, one of the foremost thinkers/writers on the subject of Paleo/Primal diet and author of "The New Evolution Diet" will be in town Thursday, January 13th at 7pm.  Click here for the 411.

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What are your plans for New Year's Eve?