6 Minute "Isabel"

30 Snatches for time

The competiton loads for "Isabel" are 135lbs for men and 95lbs for women. Attempt find the most weight you can Snatch for 30 reps in under 6 minutes. The goal is to scale this workout so that you can achieve the metabolic stimulus of a short, intense workout.  Your scale will depend on how much you can lift and how techincallly sound your Snatch is. There is a hard cut off at the 6 minute mark.

Post time and Rx to comments.
Josh Everett does "Isabel" at 135lbs in 1:11

Broad Jump Test
5 attempts

Post distances to comments.
compare to 8.2.10

Steph P and Coach Shane during yesterdays on the minute Hand Stand Push-Ups

CFSBK, lululemon athletica Brooklyn and the Brooklyn Tri Club will be watching the marathon on 4th and Degraw from 9:30-12 tomorrow.  Stop by before or after class to watch the spectacle and cheer on Meghan R, Jennifer M and Jess F!
Remember that the NYC Marathon will be happening right on 4th avenue and you might need to augment your usual route.

CFSBK Recipe numero uno!

Curried Collard Greens
By Christian Fox
You’ll need:
1 Bunch Collards (or other hearty greens), chopped or medium julienne
1 medium Onion, sliced thin
2 cloves Garlic (or more to taste), finely chopped
1 Tbsp Ginger, minced
1-2 Tbsp good Curry powder or paste (I like one with some HEAT!)
½ can Coconut Milk
½ - 1 cup Chicken Stock (salted water will do as well)
1 Tbsp Coconut Oil
Salt to taste
Juice from ½ Lime
Honey (optional)
Cilantro, chopped
Red Peppers, chopped
-        Sauté the onion, garlic, and ginger in oil over medium heat in a medium saucepot till onion is slightly caramelized
-        Add the curry powder and sauté a few seconds before adding the greens (if using paste stir it in 1-2 Tbsp water or stock first so it incorporates better)
-        Add ½ cup stock or water and salt to taste and cook covered till greens are al dente, adding more liquid as needed. You don’t want more than 1-2 Tbsp of liquid left when greens are done
-        Add the coconut milk and simmer uncovered for a few minutes until the greens are cooked through and the whole thing thickens up a bit
-        Remove from heat amd add lime juice and a small amount of honey if using
-        Garnish with cilantro and red pepper
The dish packs a healthy dose of good fats from the coconut milk including lauric acid, along with a good dose of calcium from both the greens and the coconut milk. Curry powders contain numerous anti-inflammatory agents as well.  It keeps well so 2x or 3x it for leftovers. Pair it with some roast pork tenderloin (or any piece of meat) to make a meal, and add a starchy veg to make that meal superb post-WOD. To make it more calorically dense use a whole can of coconut milk.


Rest Day

Katie's weighted overhead walk

So ends another strength cycle at CFSBK.  Our movement pool for the last month was comprised of Hang Snatches, Front Squats and Handstand Push-ups.  Did you improve your capacity in these movements?  How many exposures of each exercise did you train?  Where do you see room for the most improvement?
Poland's National Weightlifting Team Training Footage Part 1 of 10


Handstand Push-Ups

1 or 2 reps on the minute, every minute, for 20 Minutes

If your HSPU's hit failure before 20 minutes is up, switch to 5 Push-ups on the minute until the WOD is completed.

Post volume and rounds completed to comments.

50-40-30-20-10 reps for time of:
Double Unders

Post time and Rx to comments.
compare to 7.10.10

Pull, Melissa!

Ragner Relay Information Session
Interested in running the Ragner Relay? Sarah H will be hosting an information session on Sunday, November 14th at 12pm.

NYC Marathon Viewing at SBK
CFSBK, lululemon athletica Brooklyn and the Brooklyn Triathlete Club will be joining forces to watch the NYC Marathon this Sunday from 9:30am-12pm.  Come on out to support Jess F, Jenn M and Meghan R as they run a grueling 26.2 miles.  Spectors will be meeting at Degraw and 4th ave and using SBK as a home base for bathroom breaks and down time.  Check out the box seats we had to the marathon last year!


Front Squat

(E8/8) Max Effort

Post loads to comments.
compare to 10.30.10 and 7.10.10

3 Rounds Not For Time:
12 Knees to Elbows or 25 Sit-ups

12 Dislocate Lunges
Wall Quad Stretch, 1 Min each Leg

Post impressions to comments.

Yoon S pulling from blocks

David working his Hang Snatch Technique

Video Analysis
We've just completed our Hang Snatch cycle and were pleased to see lots of PR's and technical improvements in our athletes.   Successful Snatching requires aggression on your ascent and a quick turnover followed by a rapid descent.  Observe how these two athletes quickly pull themselves under the bar.  How comfortable do you feel pulling yourself under the bar during snatches?


November Athlete of the Month

Jessica Bailey!

Interview by Chris Fox

I can hardly believe that October is over already. That means November is here and it’s time for a new Athlete on the Month! This month we looked for someone who had really stepped his or her game up as of late, someone who seemed to have developed a new confidence and commitment to their training. We found exactly the right person in Jessica Bailey (aka, J-Bay-Lo or J-Bails ). A native East Coaster from Boston, she came to Brooklyn via San Diego. Jess has been CrossFitting with us for a little over a year but more recently seemed to be hitting the lifts and WODs a bit fiercer. Just last week she hit triple digits in her front squat and we the coaching staff at CFSBK could not be prouder. So I sent Jess a (creepy, apparently) Facebook message and a follow up email and asked her to meet with me for a bit. She though she was in trouble and responded with an apology for spilling some water in the gym. Once that was cleared up we set a time to meet. We ran into each other (actually, I walked right passed her in my haste) on the way to the gym so I ended the suspense on our walk. After the initial surprise and disbelief that our first 2 AOTMs shared, this is what I got.

Fox – Congratulations! We chose you as Athlete of the Month! We’ve noticed a real change in your approach at the gym lately. You’ve been more aggressive in everything and have been improving quite a bit. It’s been really nice to see.

JB – THANKS! You guys are so nice. I really can’t believe I’m athlete of the month. I’ve never won anything.

Fox – Well you have now! So, let’s start at the beginning. When did you start CrossFitting with us? And how did you get started?

JB – I started Foundations in September ’09. A good friend and her boyfriend told me about it. They were doing CrossFit at CrossFit East Bay in California and would tell me about all this crazy stuff they were doing in the gym. I was bored with the regular “gym and spin” routine and wanted something fun. I searched online and CFSBK was a few blocks from home. So I signed up.

Fox – What were your goals when you started? And how have they changed?

JB – Every spring and summer I’d run, swim, and cycle a lot and be in good shape. Then every fall into winter the cold weather would come and I’d ditch the routine and backtrack. I needed something to keep me consistent. I really just wanted to be fit and do something that wasn’t spinning. I was an active kid; I skied, swam in high school  (the 500m and 200m) and had a bit of competitiveness. CrossFit seemed good for that. Now, after a year I want to do the things that for a long time I figured I’d never do. I want to do Murph Rx’d! It was awesome to see Jess and Charlotte do that this summer. It’s great, the women in this community and the things they can do. And the best part of it is how supportive we all are of each other.

Fox – Do you find that to be in contrast with other arenas where women compete? It seems like the SBK gals aren’t “catty” like I’ve seen in some other places. You guys hang out outside of the gym, and you’ve made some close friends through the gym, right?

JB – Totally. I think the ladies here truly want to see the others succeed. It’s inspiring to see each other perform well.

Fox – You’ve been pretty inspiring as of late, too. Triple digits on your front squat! How’d that feel.

JB – Awesome! That’s one of those things I never thought I’d accomplish.

Fox – What helped change your mindset? Where did this come from?

JB – I guess I finally started trusting the coaches, and myself.. You guys believed for a while that I was better, and then I started believing it too. The community here is great and the coaches are all so supportive. It’s helped me to push it a bit. Seeing people push through physical adversity, like David after his injury, inspires me to do better also. I have a fully capable body and feel like it’s my responsibility to use it.

Fox – Do you think CrossFit has bled through to any other areas in your life?

JB – Definitely. It’s helped me at work (Jess is a teacher) to realize that just because a student doesn’t understand something right away doesn’t mean they can’t. Sometimes it just takes a different approach. I can’t remember the cue, but one day I was doing cleans and Margie said something that just clicked for me. I look for moments like that now when I teach.

Fox – Tell me some stuff that most of our members wouldn’t know.

JB – Hmmm…I did a sprint triathlon this summer. 1/3 mile swim, 15 mile bike, and 3 mile run. It was pretty hard, but I did it. What else? I sew. Not as much as I used to but I like to make clothing. I moved back east from San Diego 3 years ago to be closer to my family. I was really done with the west coast but I’ve always been close with my 3 sisters. Also, I am a T-Rex.

Fox – Last thing. What should we look for in our next Athlete of the Month?

JB – Easy. Someone who tries hard and is nice.

Well there you have it folks. Congratulations, J-Bay-Lo, on being CFSBK’s November Athlete of the Month. Thanks for meeting with me, in a non-creepy way, and we look forward to watching you continue to crush it on a weekly basis. 3 cheers to our T-Rex!



Hang Snatch

(E4/4) Max Effort!

Post loads and PRs to comments.
Compare to 10.18.10, 10.11.10, & 7.5.10

Row 2000m
at +10/15s of your best 2K
Run 1 Mile
Easy pace

Heroes in a Half-Shell, Turtle Power!

Team TMNT took first place at the Trick-or-Treat Throwdown on Saturday!

Team Teenage Mutant Ninja Turtles is:
Noah A as Leonardo
Josh M as Raphael
Katie M as Donatello
Steph P as Michaelangelo
Jess B as Master Splinter

Great work you guys on the WODS and the costumes!!


Get better soon Luca!

Luca L sustained an injury to his leg while playing rugby this weekend.  We wish him a speedy recovery. 


Lost and Found

Another gentle reminder to retrieve your belongings from the lost and found.  All remaining items will be donated to charity at the end of the week.  


It's now November and that means time to start talking goals for the new month!  Remember when thinking of your goals for the new month it pays to be as specific as possible and set a due date by which you want to accomplish your goal. 

Post 1-2 goals for the upcoming month to comments.  What are you looking to put on the accomplishment board at the end of the month?


Setting Goals
SMART Goal-setting
Teenage Mutant Ninja Turtles (Theme Song)


Active Recovery

30 Minutes

Kettlebell Clean and Kettlebell Snatch
30 Minutes

Today's programming comes in anticipation of a week of BIG PRs by all our athletes in the three strength movements in this cycle. Starting tomorrow with the Hang Snatch, then Wednesday and Thursday with Front Squats and Handstand Push-Ups respectively. We want everyone fresh and raring to go. You'll be spending about 1/2 the class with a foam roller, a lacross ball, and some fancy stretches to take care of your tissues and "mobilize your business", and the other half on kettlebell skill work learning the clean and the snatch, the different methods and nuances of both. Peace and PRs be with you...

JZ enjoys his comfy new Paleo Chair

Happy Halloween Boys and Ghouls!!

A HUGE shout out to CFSBK's Team Teenage Mutant Ninja Turtles (Noah A, Katie M, Josh M, Steph P and Judge Jess B) who won yesterday's Trick or Treat Challenge at Crossfit Virtuosity!! Tremendous work on the WODs AND the costumes!

Check out the three WODs they competed in here!

The Ragnar Information Session

The Ragnar Info session will be held at CFSBK Sunday, November 14th at 12p.  This meeting is for those interested in participating or just learning more about what the race and training leading up to the race entails.  You don't have to commit to participate in the race just come out to learn more.  Sarah H. will be leading the session and all are encouraged to attend.  RSVP to sarah(AT)


Article on Old Texas Barbell Company
Manny Pacquiao working the mits with Freddie Roach (Thanks Edgar)