Rest Day

Teresa's Split Jerk

Changing Weight 1.0
(The Simplified Version)
by Christian Fox
                Many people start fitness routines like CrossFit because they just plain want to look better naked, this does not escape me. With my being a fitness coach you may be surprised, however, that I see nothing wrong with it. Vanity, if it gets you moving and eating well, is a fine motivator in my book. It does however, frequently shock me when clients kick ass on the training floor only to have their progress toward said goals negated by crappy nutrition. I know, I know, it’s hard work…but it sure isn’t rocket surgery or brain science (haha). Some of the rules depend on where you are with your diet but here are two simple guidelines to help.

       1. Focus first on food quality. What does this mean? A healthy diet should be based around a few components: quality animal protein, healthy fats, vegetables, and fruits.
    A. Quality animal protein – This means “the good stuff” - grass-fed meat, pastured chicken and eggs, wild game, and fresh fish from uncontaminated waters. If you can’t afford or don’t have access to these types of things then you should buy the lower-fat cuts of animal protein to reduce your exposure to “the bad stuff” (and add in extra fats from the following list). Toxins are stored primarilly in the fat and organs of animals, so avoid organ meat from conventional animals as well.

    B. Healthy fats – If you’re getting “the good stuff” then you can get a lot of good fat from the animals you’re eating. If not then add or cook with things like coconut oil, virgin olive oil, fish oil supplements, tinned sardines, and avocado. This is not a comprehensive list, but do make a point to stay away from vegetable oils (except the few listed above) and the fat of poorly raised animals. For some people, nuts and seeds and their butters can be problematic (aside from being a potent calorie source) so it may be best to limit intake or at least keep an eye on any possible negative reactions.
    C. Vegetables and fruits – This is a no-brainer, right? Aside from a few outliers, anything in this category is a safe bet. Prepare them simply, get organic if you can, but don’t stress out about it. Nobody ever got fat by eating too much apple and broccoli.

       2. Focus then on food quantity, or more specifically on caloric intake. If you’ve been eating a diet based on pasta, bread, rice, potatoes, soda, desserts, and take-out, then just focusing on quality at first will help regulate weight. If not, and eventually anyway, you’ll need to change overall intake. Again, not rocket surgery or brain science here.

    A. Small changes in caloric intake while taking longer to change weight are better for long-term weight change.
    B. A lower-carbohydrate diet will help with losing weight, and adding more carbohydrates will promote growth. When going lower-carb be sure to eat enough of them to keep you feeling and performing well. If you always feel sluggish and your performance in the gym is diving add some carbs back in a little at a time till you feel better.
    C. Remember also that changing weight is a process. You’ll need to make constant adjustments along the way. What helped you lose the first 5 lbs will not help you lose the last 5. You’ll need to reduce calories as you weigh less, you need fewer calories to support the new, smaller you. The other side of the coin is gaining weight. As you grow you’ll need to up intake to keep up with the beefier version of yourself.
    D. For gaining mass, liquid meals can be a real help. Try adding milk to the equation and see if you don’t grow.
    E. Alcohol, while it can be extremely enjoyable, is not a desired calorie source. Try and limit intake whether you’re trying to gain weight or lose weight. It has estrogen-promoting effects that will hamper muscle synthesis needed to gain lean mass, and alcohol alone can destroy an otherwise valiant effort at dropping body fat. Beer belly, wine belly, tequila belly, whatever, let less be more. A few drinks can add up fast calorie-wise, so be wise, wise guy.

    Make sense? I know it’s hard to stick to a plan, but if you don’t have a plan you’re lost. So develop your plan and get cooking!

What’s your nutritional plan for the New Year? Same? Different?



If your arms are feeling sore from "Fran" and/or Elizabeth, consider making today a practice session with moderate weight. If you feel good, attempt a heavy single.
Athletes can Push Jerk or Split Jerk.

Post loads to comments.

"Death by": Box Jump
Complete +1 Box Jump every :30 until you cant keep up with the required reps. Choose a box height that will allow you to complete at least 10 rounds.

Post total work and Rx to comments.

Compare today's entire WOD to 3.31.10

Felipe deadlifts 405lbs

Strength Cyclers post Total

Numbers don't lie.  The results

"Sex at Dawn" by Christopher Ryan and Cacilda Jetha (WFS)
A scientific and anthropological perspective on human sexuality


"Power Elizabeth"

21-15-9 Reps for time of:
Power Cleans 135/95
Ring Dips


9-6-3 Reps for time of:
Power Clean 185/135
Muscle Ups

Post version, time and Rx to comments.
Compare 6.20.10

"Elizabeth" Demo CrossFit
"Power Elizabeth" Demo CrossFit

Overhead squats are the squat variant for the next month of programming.  Here, Coach Laurel demos some overhead squats under fatigue.

Today is the accumulation of 8 weeks of dedicated weightlifting for the SBK Strength Cycle athletes.  Starting at 6pm, all of Coach Jeremy's athletes will compete in the CrossFit Total.  Come on down to cheer on these guys and girls.  Happy PRing!

Do you have any pets?  If so, how long have you had them, any unusual habits?


Rest Day

Paulie SteinSquat on Wall-Ball

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!


Remember that the Strength Cycle CrossFit Total is tomorrow at 6pm.  Come support these guys and girls as they test their Back Squat, Press and Deadlift!
Miko Salo does 30 Deadlifts at 315 and 60 GHD Sit-Ups in 3:54



21-15-9 reps for time of:
Thrusters 95/65

Post time and Rx to comments.
compare to 5.16.10

Welcome back, Coach Laurel and Malcolm!

Remember that TONIGHT is our first Monday 8pm Group Class. Be there or be square, night owls!

This Wednesday at 6pm CFSBK's Strength Athletes will test the last 8 weeks of their hard work with the CROSSFIT TOTAL.  Come early, stay late or just come on in and watch these feats of strength!
What is your "Fran" Strategy for today?


WOD 12.12.10

Kettlebell Play Day

5 Rounds NFT of:
5 Dead Swings
5 H2H Swings (ea)
5 High Pull-to-Snatch Left
5 High Pull-to-Snatch Right
5 OH Swings

*Scale back for athletes without a proficient KB Snatch is to do 7 1-arm swings and 7 high pulls for each arm in lieu of the high pull and snatch

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The Birthday Boy Transistions

Happy Birthday Coach Fox!

Join us in wishing Coach Chris Fox a very happy birthday!  Fox is a great trainer, mentor and friend.  Since coming to SBK he's worked tirelessly as an athlete and as a coach to make this a better gym and a better community and his contributions have been invaluable. 

Fox, on behalf of the rest of the staff and the rest of the community we wish you another year of health, happiness and fitness.  Thank you for all you've given to SBK.  Here's to many more!


Hoboken Winter Challenge Wrap-up

 Yesterday Birthday boy Coach Fox, Jess Fox, Josh M., and Dan L. went to war with some very tough WODs out at CF Hoboken as part of the Winter Challenge.  Not only did they have a blast but they kicked ass and repped CFSBK to the fullest.  Here's how they did:

Jess Fox-11th Place
Josh M.-22nd Place
Dan L.-28th Place
Chris Fox-32nd Place

Great job guys!!


Monday's another benchmark WOD. What's your strategy for the following workouts: Fight Gone Bad, Fran and Cindy? Do you break them down? Do you build in specific rests? Do you just go all out?


Carl Paoli's Gymnastics WOD


WOD 12.11.10

For time:
Row 2000m

If you haven't please read Coach Nick's excellent write-up "Rowing a 2000m Race".  If you've already read it, read it again.

Post time to comments. 
Compare to 11.1.10 and 2.14.10 

Accumulate 2 Minutes each of:
Hollow Rocking
Wall Quad Stretch (each side)


Winter Challenge at CrossFit Hoboken

Good luck to Josh M., Dan L., Chris Fox & Jess Fox as they compete at today's 2nd Annual Winter Challenge!  Go get 'em guys!

Starting Strength Coaches at CFSBK

Congratulations to Coach Jeremy and Coach Shane who have completed the requirements for Mark Rippetoe's Starting Strength Seminar and are now certified Starting Strength Coaches.  Well done ge

Coach Rippetoe and crew will be conducting their Starting Strength Seminar at Paulie T-Shirts' South Brooklyn Weightlifting Club April 15-17, 2011.  Click here to register!

Diggin' in the Crates: What's So Great About a 2K Row? Urban Gets Diesel