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Rest Day

Happy Birthday Coach Jess Fox!
(Thanks Nick A for the blinging her up)

We also wish a belated Happy Birthday to stand-up guy David McG!

Participate in the Barbells for Boobs Annual Fundraiser at CFQ!

Barbells for Boobs “Amazing Grace” Fundraiser WOD this October to benefit Mammograms In Action (MIA), a Southern California based non-profit that raises funds in the fight against breast cancer, both locally and nationwide.

On Saturday, October 29th, CrossFit athletes from around the tri-state area will be gathering at CrossFit Queens in Astoria to complete “Grace”, a workout consisting of 30 Clean & Jerks for time.

Check this link to register!

November Late Morning Foundations+Learn the Ropes Class

The second Late Morning Foundations starts in just a few weeks and is now open for registration.  This cycle is super cool in that participants get a free off-peak times Learn the Ropes Class (a $75 dollar value) with our next door neighbors Brooklyn Boulders.  For the full details on just what Learn the Ropes is click HERE. You can register for the cycle at the link below!

November Late Morning Foundations 
+ Brooklyn Boulders "Learn the Ropes" Course
11/3/11 - 11/28/11
Mondays and Wednesdays from 9:00am-10:15am
Register Here!


What do you know now about Crossfit/training/CFSBK that you wish you'd known in Foundations?


More than You Wanted to Know About Rice FITBOMB
Trigger Point 101 My Athletic Life

Reader Comments (30)

Wanted to get my box squats in before Monday was over so I did a short workout around 1000pm

Extensive DROMS
3 Rounds:
15 Air Squats
10 Strict Overhand Pull-Ups (all unbroken)
20 Hollow Rocks (first two sets unbroken, 3rd set surprisingly difficult)

Box Squats
(45x5, 135x5, 145x3, 155x2)
165x2x10 OTM

Having been at the gym all day with music blaring I decided to do this all in a quiet gym for a change. It was really very nice and somewhat centering. I felt very fatigued during all of this, really feeling not sleeping that much the last 2 weeks. Speaking of which, It's about time I hit the sack, luckliy I get to wake up naturally tomorrow!

October 11, 2011 | Registered CommenterDavid Osorio

For Julia: Just saw your last post from yesterday and wanted to say that it takes time to experiment with diet. My change from a traditional high-carb runner's diet to a more Paleo one (I'd say I eat about 80% Paleo, with small amounts of grains and sweets still) was something I did very gradually -- I didn't go cold-turkey right away. From what I hear, making a very drastic change in your diet all at once may make you hit the wall HARD, because your body hasn't had time to adjust to this new way of fueling itself. (See Margie's article here.) So you may want to slowly build up to low-carb Paleo, or perhaps start out with a lot of high-carb (but still Paleo) fruits and vegetables, then gradually decreasing those and upping the bacon :)

October 11, 2011 | Unregistered CommenterStella

Morning animals! Still sticking with all goals even on vacation. Very moderate alcohol intake. Went for a great run last night, the best that I've ever had in all my years coming down here. My cardio base is improving. I am off to hit my wendler numbers. Old school gym down here with big muscle heads carrying gallons of water. Yes, that is cheesy, I LOVE old rundown gyms where guys do work!

Getting lots of vitamin d, don't know if I will get into town to fix fin on my board so bodysurfing for now. Playing 3 rounds of golf down here too at trump puerto Rico. What a beautiful place. Lots of sleep, goodbye cortisol!

Have a great day and make it happen!

October 11, 2011 | Unregistered CommenterJr

Hey, that article on rice was great. But some of the science went over my head. What do the terms (near the end) "insulin resistant" and "insulin sensitive" mean in layman's terms? Thanks!

October 11, 2011 | Unregistered CommenterTom

I'll take a stab Tom.

Insulin is the hormone responsible for getting glucose out of the blood. We need glucose to function but too much is toxic. So when the body senses a glucose load, the pancreas produces insulin to get it out of the blood. Glucose is first stored as fuel in the muscles and liver. But we can't store very much that way and these are the stores that are used first in intense exercise. That's why it's good to eat starchy carbs post work-out (especially after a met con) to replenish these stores. Any extra glucose that can't be stored in the liver and muscles is stored as fat. If you're constantly flooding your system with glucose, your pancreas has to produce more and more insulin to remove the glucose. Eventually your cells become resistant to taking in more glucose and the pancreas needs to produce even more insulin to get it out of the blood. This is insulin resistance and can eventually lead to type 2 diabetes.These wild blood sugar swings are why people often feel like napping after lunch and why new paleo eaters often report less mood swings and steadier energy levels. Insulin sensitivity is the opposite, it means your cells respond properly to insulin. As they should, if they're not saturated with it.

October 11, 2011 | Unregistered CommenterBen W

@Julia- Again, I second what Stella said. A 20mile training run is not a good time to experiment with a new diet, especially trying to go cold turkey on the carbs... You will meet the wall quickly. If GI distress is the bigger concern, up your salt intake on the run and cut out anything with artificial sweetners.

October 11, 2011 | Unregistered CommenterJJ

Happy Birthday Jess, yeah October birthday crew!

October 11, 2011 | Unregistered CommenterNoah

Happy Birthday Jess!!!

October 11, 2011 | Unregistered CommenterDeb

Concise answer, Ben!

Happy Birthday, MCG and JESS

October 11, 2011 | Registered CommenterDavid Osorio

a fine 6am with happy birthday coach fox

pre wu
mountain climbers

3 Rounds of:

15 Hollow Rocks

15 Air Squats
 with mini band holding at the bottom for 1 sec
10 Push-Ups

6 strict Pull-Ups

(45x5 95x4 135x3 185x3)
still felt good. adding another 10lb next week.

3rnds NFT
5 turkish get up sit ups each side
8 SLRDL each leg
subbed DU's for my fave
20lbx25 slam balls.

and then tried at jess's suggestion

30 wall balls w the 30lb slam ball. good times. gotta try it next time with the 30lb wall ball.

October 11, 2011 | Unregistered CommenterMcGrath

Happy birthday to the foxiest Fox in the family :)

Nice stabbing, Ben!

Also, nice advice from Stella and JJ. So close to game day is not the time to experiment too much with nutrition.

October 11, 2011 | Unregistered CommenterFox

Does anyone else get really tired mid day after AM workouts? On the weekends a fifteen minute nap will completely re-energize me. Any tips for proactively fighting fatigue on days when a short nap isn't an option?

October 11, 2011 | Unregistered CommenterBilly Keefe

happy birthday coach jess!!! i made this blingee for you. it took me hours, so i hope you like it. http://i55.tinypic.com/1zmo6m9.gif

October 11, 2011 | Registered CommenterNick Angiolillo

Happy Birthday Jess!!

Did yesterday's workout at home before heading to the beach for a second time this weekend. I love being able to go to the beach, in NYC, in October!!!

400 meter run
1 pood KB
15 Burps


Harder than expected.

Rob F.

October 11, 2011 | Unregistered CommenterRobert F

@Billy I wod at 6:00 am and then work manual labor for 8-12 hours, the key to doing this without getting tired mid day for me is all diet. How does your diet look? If it is spot on, then i suggest contacting Heisenberg and smoking some glass shards.

October 11, 2011 | Unregistered Commentermarc "the Goose" mess

Nick A. FTW.

October 11, 2011 | Unregistered CommenterJJ

Happy Birthday Jess!!

October 11, 2011 | Unregistered CommenterCharlotte

Ben, super helpful, thank you very much. I was craving carbs after yesterday's 5pm and dusted a plate of carne asada with rice...

And many happy returns to you October babies - my kids are libras, so y'all are special people.

October 11, 2011 | Unregistered CommenterTom

Happy birthday Jess!

October 11, 2011 | Unregistered CommenterSamir Chopra

Happy Birthday Lady Fox and MCG!

October 11, 2011 | Unregistered CommenterJackie Z

whoa. blingy. hehehe.

October 11, 2011 | Unregistered CommenterBilly Keefe

I kind of love the "Gangsta" necklace.

October 11, 2011 | Unregistered CommenterStella

Second time at SBK this month -- can we say winning streak!? Feels good to be back.

Monday's WOD... 3 Rounds for Time: 400m row, 21 KB swings, 15 burpees.

Time: 12:18
Scale: KB swings at 12kg and Squat Thrusters.
My first time goin all-American style on the swings for one of these workouts, so glad I stuck with the lighter weight. Felt pretty dizzy during the STs in round two. Took a bit of rest to get my breath back between movements in each round, which helped me keep everything unbroken and a good pace throughout.

Accessory Work: foam rollin', handstands (3 sets of 10 donkey kicks and trying to lower into crow), and double unders (worked up to 100 through a handful of sets. top set was 25, which is 2 reps under my PR)

My goal: By March 2012 I complete 50 consecutive DUs and lower from handstand into crow pose. Doing one right after the other would be a super cool bonus.

October 11, 2011 | Unregistered CommenterWhit

Happy birthday, Jess! And happy belated McG! Aside from the lovely bling, I'm really into the subtle sideways cowboy hat on Mr. Fox in the background. It's a good look for ya, Fox.

Did yesterday's row, KBS, burpee WOD at 2pood in 12:32. First round unbroken swings and then I broke the swings up too many times in rounds 2-3 even though I really didn't need to put it down. One day I'll get over my mental barrier with the big bell.

Then bench press 155x5x3 with supersets (!) of pendlay rows 95x10x3. Thanks for the tips on the pendlay rows Fox. Apparently, my membership was revoked the bench press club because I benched on a Tuesday instead of Monday. Where do I return my sleeveless sweatshirt?

October 11, 2011 | Registered CommenterRickke

Happy Birthday Jess!

Made up yesterday's row/kbs/burpee WOD with Jeremy. I don't know why but that workout kicked the living hell out of me. I was nauseous with a headache for a good half hour after. My time was 14:55 (+ or -) with 1.5 pood. Thanks Jeremy for pushing me through the finish brother.

October 11, 2011 | Unregistered CommenterDM

Happy Birthday Jess!

I totally missed the hat the first 3 times of bling gazing. Good call-out Rickie.

October 11, 2011 | Registered CommenterRob Is

Happy B-Day Jess!!

Made up Sundays clean and jerk/pull up WOD 3, 6, 9, 12, 9, 6, 3
12:05 @ 115

Then did box squats 165 x 2 x 10 on the minute

October 11, 2011 | Unregistered CommenterDavid Mak

Nick, you made my day! Seriously, I saw your pic when I was on my lunch break at work and meant to comment but my phone died. Just got home to a real computer and got to see it again and am still in love. Thanks to all of the blog, inhouse and facebook birthday wishes. You guys make me smile!

First day back after a long weekend of drinking more booze than water, yes, that's a part of Foxtoberfest.

Comp Class:

Warmup--3 rounds of:
-5 kip swings up, then negative down...playing with different grips
-5 e.leg pistols, arm assisted
-10 pushups

WOD:--7 rounds for time of:
-5 Deadlifts, 185#
-5 box jumps, 24"
-100m run
-all dl's unbroken, box jumps in singles but consistent, run more of a jog.

Time to bring the diet back in check. Birthday officially over...but in a good way.

October 11, 2011 | Unregistered Commenterlady fox

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