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Front Squat

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As Many Rounds as Possible in 8 Minutes
10 Renegade Rows*, each arm
20 Kettlebell Swings

Renegade Rows require a high level of stability and balance to perform correctly.  Don't rush these in the conditioning today. There is no push-up portion as shown in the demo video

Post rounds completed and Rx to comment.s

Josh L
Josh L Squatting

Good luck to Aneal H as she gears up for her first Sprint Distance Triathatlon this weekend.  Go get em' Aneal!

Happy Birthday, Will S

CrossFit Total at Hybrid Athletics
Coach Margie has volunteered to organize anyone interested in competing in the Hybrid Athletics CrossFit Total Competiton on July 9th.  This is a grea opportunity to test your strength in a new environment and represent your gym and your training.  We've already got about 8 folks signed up and a few on the fence. All are welcome to participate! Remember that this event is being scored on total numbers as well as relative to body weight so everyone has a chance to place well.  If you're interested, register on the Hybrid site and contact Margie(AT)CrossFitSouthBrooklyn.com

CFSBK Recipe Repost!

Got meat? Got veg? Need variety? Add sauce…

By Christian Fox

            You’ve dutifully prepare some meals at home. But now, you’re getting tired or bored. It happens all the time. Folks set out full steam ahead with every intention of cooking more healthy meals at home, but in a week or two it becomes either too much work, or too monotonous. I’ve said before that a big key to actually cooking at home is pre-prep, that way it’s as easy as possible to throw a meal together on a Wednesday night after a long day at work, and the gym, and the dozen other things that you have going on in your life. Having a pre-roasted piece of meat can be a lifesaver here, as can having a quick cooking protein like filleted fish, lean pork chops, lean steaks, and the like. Problem is that just good old salt and pepper can start to seem like punishment after a while to some. Having a few pre-made sauces in your fridge or freezer to call upon can add variety to the same meat and veg throughout the week. Try these…

Aji’ – Kind of a Columbian salsa. This stuff is like crack. It takes any meat or fish to another level, and also works as an amazing dip, best scooped with some tostones. Super easy to make.

In a food processor or a blender:
3 cloves Garlic
1 small Red Onion, rough chopped
1-2 Chiles, rough chopped, depending on how much heat you like (Serrano or Jalepeno work well)
1 Red Bell Pepper, rough chopped
1-2 medium Carrots, rough chopped (carrots bring both sweetness and texture)
½ Bunch Cilantro, rough stems removed
2 tsp Salt
1 tsp Black Pepper
1 cup White Vinegar (or cider vinegar to keep it mas Paleo)

Add ½ of the vinegar first to help chop the veg, and then the other ½ to mix

This makes about a quart of deliciousness. The vinegar helps it keep well, but you can also freeze half for next month.

Basic Marinara – Everyone should know how to make this staple. It’s a template that can serve as the base for other sauces as well. The later addition of herbs, spices, or veg, can take this in any direction you want to go.

2 Tbsp Extra Virgin Olive Oil

2-6 cloves Garlic, chopped (really depends on your taste, I love a lot of it)

1 Spanish Onion, chopped

*Optional – 1 Carrot, shredded (adds sweetness)

2 35 oz cans peeled Tomatoes (best is San Marzano D.O.P. certified. It really makes a difference especially if you’re using the sauce as-is)

2 tsp Dried Basil (or chopped fresh if you’ve got it, added at the end of cooking)

1 tsp Red Chile flakes

1 Tbsp Salt

2 tsp Black Pepper

- Saute the onion in EVOO over medium heat in a medium saucepan until translucent.

- Add the garlic (and carrot if using) and sauté till fragrant

- Add the dried basil and chile flakes and stir a few seconds to bring out their oils

- Add the tomatoes, crushing them with your hands into the saucepan (Alternately you can dump them in and use a spoon or potato masher to crush them, but where’s the fun in that?)

- Add the salt and pepper and bring to a hard simmer, then reduce to low. Simmer on low for 15 minutes, or longer depending on desired richness of sauce.

This sauce can be doubled or tripled and kept frozen for some time. Use it as-is on meats, stirred into greens, mixed into sautéed mushrooms or squash as a ragout, or just top your morning omelette with it. Add cumin, cilantro, and some chipotle en adobo and it’s a Mexican sauce. Add curry powder and mix it in with pan-roasted cauliflower with cumin seeds for an Indian side dish. Throw a pint of it in the blender with a cup of coconut milk and desired spices and herbs for a pink sauce rich in flavor and healthy fats. Heck, fry up a pound of ground beef with a Tbsp or 2 of chili powder; add a pint of this sauce and viola, chili.

Cook! Enjoy!

What did you have for Dinner last night?

Reader Comments (31)

i'm in atlanta for a conference, and tonight i had a really excellent grass-fed burger with local bacon, feta, pickled vidalias, and a gluten-free bun. we ate at a place called farm burger in decatur, GA. if you're ever in the area i highly recommend it -- it was a damn good burger.

thanks for the sauce ideas, fox. the aji sauce sounds really good.
June 14, 2011 | Unregistered CommenterNick A
I came home from the gym starving last night. On my way home I stopped by Dubuque on Court Street and got 2 Burgers without the bun. So basically 2 meat patties with a salad "bun", onions, tomato and a pickle. Washed it down with some tap water. Later I had some frozen blueberries for dessert.

I'm a fancy guy like that
June 14, 2011 | Unregistered CommenterDavid Osorio
I'm usually only loosely paleo, but last night my dinner was pretty well paleo-approved. I pan-roasted some chicken thighs in a sauce made of orange juice, chicken broth, and mustard, and served them with a side of broccolini stir-fried with more chicken broth and balsamic vinegar. Yummy (and easy)!

Here's the recipe if anyone wants to try: http://www.epicurious.com/recipes/food/views/Chicken-Thighs-with-Creole-Mustard-Orange-Sauce-5665
June 15, 2011 | Unregistered CommenterStella
Fox, I've got to make that Aji, it looks awesome! I said that last time, too!

Last night was the first night in a long time that we ordered in. Coco Roco chicken baby! salad on the side. She gave me ice cream for dessert. I didn't ask for it!
June 15, 2011 | Unregistered CommenterJR
Dinner: Fatty Pork chops, with fresh peaches that were sauteed in the drippings, chopped cucumber and pepper salad. YUM! Salad was left over and pork chops + peaches is super easy, quick and delicious. For all of you co-op members, I've been having tremendous luck with the early stone fruit they have - flavorful apricots, tasty peaches.
June 15, 2011 | Unregistered CommenterLaurel
Front squat 145175205235

Felt good, I think my 3rm is probably 250

Amrap 4 rd (30 lb dumb 1.5 pood)

Ate at momofuku saam bar last night for my 3 year wedding anniversary. Had pork shoulder. Haters gonna hate.
June 15, 2011 | Unregistered Commentermarc mess
Two new additions on the mobility front this week. Monday I got to work to find my standing desk ready-- yea! I also got a rumble roller which is pretty intense. Digging both... Planned on doing AR last night, but needed to get my neck cracked-- I've had a serious kink that I really need worked out.


Strength Cycle Volume Day

I rejoined the class and am no longer flying solo. It was really fun sharing the bar with our AOTM and hanging out with Dave, Jeremy, Bina and Michele as we grunted and rested through Volume day.

Squat: 235x8x3 and 260x4Five pounds heavier and better than last week.

Bench: 175x5x3Arms a bit shaky and last 1-2 reps kinda slow. Will have to move to 2.5# jumps from here. At least shoulders feel good.

Chins: 6 with the tiny red band and 8, 8 with the thin blue band.This sucks. I was making progress but regressed this week.


Post-WO was 12 ounces chocolate milk and 25 gram whey protein. Dinner last night was a grass fed burger with bacon (no bun) with a side of Garlic-sauteed spinach. Bina and I split a beet salad.

Alchemy on 5th ave has GF burger and hanger steak on the menu.


Smart-alecky remark regarding Josh L's squat.
June 15, 2011 | Unregistered CommenterRob Is
Burgers for me last nite, too. Mix of ground beef and lamb. Some cheddar cheese and pickles and ketchup. On a POTATO bun. Also POTATO salad--German style with a mean vinaigrette my wife makes. Also salad featuring red leaf lettuce. split a bottle of wine. So I got my carb on a bit. I do that. Food (minus wine) all from the coop so I suppose it was mostly grass fed and organic goodness.
June 15, 2011 | Unregistered CommenterChris A.

WOD:5rnds1pd KB15# DB from knees (sore obliques from last few days)

Beware, this WOD will burn your forearms.
June 15, 2011 | Unregistered CommenterBilly K
baked chicken thighslarge salad (greens, carrots, avocado, tomato)tap waterand a grapefruit.
June 15, 2011 | Unregistered Commenter.DMG
The internet seems to have gobbled my post.

Tuesday night front squatsWarmup: 45x5 95x5 135x3Work: 155x3 165x3 175f

Accessory WOD20kg kettle bell30pound dumbbells

4 rounds + 5 rows/arm
June 15, 2011 | Unregistered CommenterJoe
For dinner last night, I had a grass-fed beef burger, sauteed chard, sauerkraut and a scoop of home made black beans.

I have started experimenting with intermittent fasting (IF). Does anyone on the thread have any experience (good or bad) with that?
June 15, 2011 | Unregistered CommenterDavid Turnbull
I went full non paleo last night.

After finishing up Shopping it was late so I went to Scottaditos.

Ate Bread, Ate Pasta--They have a Paparedelle al Funghi thats amazing if you like mushrooms. Some Tagliatelli and a big Porterhouse steak. There were soem mashed potatoes with the steak--and I ate those too. We shared this family style--but I did most of the eating.

I definitely felt stuffed and bloated after the meal and realized why I dont eat like that anymore--and why I shouldnt.

That said I wonder how Im gonna eat when I hot the Strength Intensive with jeremy next month. I can throw down a lot of food--but I dont like that stuffed feeling anymore. With all the food and milk ill be consuming im sure its bound to happen to some extent.

We'll see how it goes...
June 15, 2011 | Unregistered CommenterShawn$
Dinner last night was collards, roasted broccoli and lamb shoulder made by Allan, and a salad made from CSA stuff: greens, radishes, strawberries and a rhubarb dressing made by me. :)
June 15, 2011 | Unregistered CommenterBethany
Hey Turnbull,

I have partaken in the IF and thought it went well, in fact some days i felt like i could go much longer. I ended up having one big meal on those days with as many hours inbetween as i could handle. After a couple attempts, i didn't even feel like it was a bother.here's a sample:Eat regular meals one day, last one around 8PM. Sleeping is the easiest way to not eat for 7-8 hours. Don't eat breakfast that morning. I'd have a whole lot of water that morning and try to make it at least to lunch. That would be about a 16 hour fast. If i felt fine, it see if i could get to 18-20-22 hours. Whenever I had that first meal, it would be normal sized, not a pig-out. It also works best on a day that you will be busy so your mind isn't focused on food.
June 15, 2011 | Unregistered CommenterRobert F.
Bethany -

Are you willing to share the rhubarb dressing recipe, by any chance? I'm intrigued!
June 15, 2011 | Unregistered Commentermichele ma belle

I found it very very easy to eat more and not feel stuffed when doing the strength intensive. I never did GOMAD, so I can't speak to that part of it, but I distinctly remember my first strength cycle having a post-workout hunger that just made me eat like the hungriest motherfucker that ever lived.

And I was doing it paleo, so no big starch boluses for me.
June 15, 2011 | Unregistered Commentermichele ma belle
I miss the gym!! It's been 2 weeks since I've been there and it feels like eons. We moved on Saturday (HUGE thanks to Yoshi, Joe W, and Josh L for help moving our beast of a dental cabinet) and we are still getting our bearings. Linus wakes up every morning at 4:30 with a where-the-fuck-am-I wail. I can't find my shoes. Etc.We're doing pretty well on the food front, though. Dinner last night: cheese & parsley sausage from the coop, sugar snap peas.

BTW coop folks who know Alexis the receiving coordinator: He is very--i.e., terminally--ill with melanoma. Ping me if you want details on his care calendar, they are taking volunteers to bring him and his family dinners. So freaking sad. charlotte.jerome(at)gmail.
June 15, 2011 | Unregistered CommenterCharlotte
FS (3): (45, 95, 135, 165) 185, 195, 200(2)Acc WOD: 4 rds + 10 RR w/ 20# DBs and 1 pd KB
June 15, 2011 | Unregistered Commenterkatie
Back Squat(45x5, 135x5, 215x5, 265x3, 305x2)325x5x38 min AMRAP4 rounds even (30lb dumbell. 1.5 pood kb)
June 15, 2011 | Unregistered Commentergabrus
Michele Ma Bell - of course! I used this recipe: http://www.motherearthnews.com/Real-Food/Rhubarb-Vinaigrette-Salad-Dressing-Recipe.aspx

But it was waaaaaaaaaay too sweet for my liking so I put most of the sweet base in a jar, saved a bit on the side and cut it with lemon juice, dijon mustard, and more olive oil. Result!
June 15, 2011 | Unregistered CommenterBethany
35# DB - renegade rows55# KB

2 rounds + 10 KB swings

I went too heavy on the rows. They were really tough on the 3rd round.

Last night I cooked up some pastured pork meatballs in a coconut curry sauce with home pickled ginger. Threw in some local, organic swiss chard, green onions and shiitake and oyster mushrooms that I picked up from my CSA yesterday. I followed that with homemade coconut chocolate mint ice cream sweetened with stevia and xylitol. And of course washed that down with a glass of Graham's ruby port wine.
June 15, 2011 | Unregistered CommenterDajM
my total intake for the past 3 days:

mangalitsa loin steaksmangalitsa baconthree(3)homemade panna cotta with ditto strawberry coulisone hundred(100)cups of coffeemixed nutsspicy raw salad greensthree (3) shitty tacosone (1) Frustration Snack (bag of potato chips, FREE with CANCER CAUSING INGREDIENTS at my place of employment)

and i still squatted 3500 pounds last night.

June 15, 2011 | Unregistered Commentermichele ma belle
Noon Class

Warm up:3 rounds NFT270m run15 Air Squats

Front SquatWarm up:Barx5 135x4 185x3 215x2Work:255x3 265x3F 235x3

WOD8 Minute AMRAP10 Renegade Rows 30lbs dumbbells20 KBswings (USA style) 1.5 pood5 Rounds

Note:-First set of front squats felt awesome, but after that not so much. I think I might have to readjust my technique on these movements.. Squats (front and back), Deadlift, Thruster, and Pullups. If I'm not doing proper form then whats the point!What do you think? yes/no/maybe/FU

June 15, 2011 | Unregistered CommenterJosh M

Note:-Should have went with 35lbs dumbbells in the WOD, even tho I broke them up after first round. KBswings were all unbroken.
June 15, 2011 | Unregistered CommenterJosh M
Charlotte - that is devastating news. Please do send me the care schedule info. Alexis is a wonderful man.

FSQ: 135, 145, 155, 165x2. I felt my heart rate spike at 165 - didn't approach it with the right attitude. I know I can do it.

WOD with 15lb db, 1 pood kb. 5 rounds.
June 15, 2011 | Unregistered CommenterLaurel
First time squatting of any kind in the last 3 months or so. A bit tender on the knees but I iced them and they're feeling ok now. Stayed very light.45x5, 75x5, 95x3, 125x3145x3x3Acc WOD 3 rnds plus rows and 13 kb swings @ 40#, 1.5 pood American swing.Chris, that curry recipe you had was great, pull that one out again soon.Dinner for me was roasted chicken legs with my super secret buffalo wing sauce, home made guacamole with some chipotle action and qinua salad.
June 15, 2011 | Unregistered CommenterDavid Mak
Great meeting in Mass tonight for the Regional Directors.

Dinner tonight was:

NY Steak, medium rare about 8 ozMixed veggies, lots of different kindsWater

and then a glass of beer. The place we were at had over 100 beers on tap, the most in the world apparently. I drank it but was so focused on the meeting I didn't bother to taste it or remember what it was.

June 15, 2011 | Unregistered CommenterDavid Osorio
First front squat exposure with CFSBK

WU: 45x5, 95x4, 135x4, 185x2Works sets: 185-205-225-245-265

WOD with 30 LB DBs and 1 pood KB. 4 total rounds and 1 row rep. KB swings are still a work very much in progress. In good news, I made it all 4 rounds w/o my back seizing up. Accessory work to do: towel swings, to work on getting the F out of my own way.
June 15, 2011 | Unregistered CommenterJoel W
I've been so awful at posting lately. this. must. change.

Warmup:-alternating jump rope and droms

Front Squat:(45x5, 75x5, 105x3, 125x2)work: 135x3, 145x3, 155x3-fun partnering with Teresa and Melissa! we ran out of time though and I couldn't get my 4th set in. I'm pretty sure I could have had 165x3.

WOD:4 rounds even at 20kg American swings/17.5# dumbbells.-first round all unbroken and felt great. as soon as I got back to the rows, i realized my shoulders were already fried. had to break the rows up a lot after that and kb swings were in 10's.
June 16, 2011 | Unregistered CommenterJess
Recovery Day



Power Clean175x3x3

Great energy in all my classes tonight. Thanks!

June 16, 2011 | Unregistered CommenterFox

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