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 CrossFit.com



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

Post load to comments.

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 GymnasticsWOD.com


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


Rest Day

Big Dave P. hitting the high pull

More PRs!
More Squat PRs from Wednesday night

J. Bails 160PR
Joe W. 250PR
JZ 220PR
Matt U. 185PR
Mike W. 215PR
Melissa 195PR
Marian 135PR
Nick K. 210PR
Rob N. 220PR
Rob H. 220 PR
Shaun M. 200PR

Hoboken Winter Challenge

Tomorrow Team SBK is heading out to represent at the CF Hoboken Winter Challenge.  We wish Coach Fox, Lady Fox, Josh M., Dan L. good luck tomorrow!  Have a great time and do us proud and we look forward to hearing of your successes over the weekend! 


New 8pm Group Class!/Saturday Active Recovery

Remember our newest group class starts 8pm this Monday, December 13!  See you then

Feeling the need for a little R & R after a big week of PRs and tough programming?  Active Recovery is every Saturday at 12p and every Tuesday at 6p.  Get some.


 So you missed that last lift by a fraction?  How do you recover from a failed attempt? 
How do you handle it when when you miss it by a mile? 


Strong is Beautiful Sicfit.com


WOD 12.9.10

30 Muscle-Ups for Time

Post time to comments.
compare to 9.7.09

or for athletes without Muscle-Ups:

15 Minutes of Muscle-up skill work followed by:

AMRAP in 10 minutes:
5 Pull-ups
10 Push-ups
15 Double Unders

Post Rounds to comments.

Accessory Work
10 Minutes of Foam/Lax Ball rolling your nasty bits.

Extension. Thrice. 


The PR Train Keeps on Chugging!

TONS of PRs today on the BSQ.  Here is just a sampling....

Pete H. hit a whopping 30lb PR on his BSQ w/ 195
Will S. made 250 look like a warm-up set. This up from 165!
Robin S. for 125
Ryan P.
added 10lbs to hit 235
Willie N. fought for a 235. a 15lb PR
Becca S. got 165 a 5lb PR!
Jess F. 220 for a PR
Josh M. 320 for a PR

There are many more names to be called out tomorrow.  Fantastic work everyone both tonight and over the last few 8 exposures. 


Seminars and Events around the NYC Area

Rob Orlando's Hybrid Athletics hosting it's next Strongman Seminar on Sunday, December 19th from 9am-4pm.  The Seminar will cover Stones, Yoke, Farmers Carry, Axles, Kegs and Logs.  If you're interested in adding strongman skills to your tool box register here!

CrossFit Virtuosity is hosting CF Endurance's Brian McKenzie on Saturday, December 18th for the Brooklyn Run & Performance Seminar.  Spend the day with Brian learning proper running mechanics and how to set up your performance for success with the correct scaling to understand where your success will start.

You will be video taped before and after and be given drills to learn how to run effectively along with proper queuing. You will then learn how to properly take this new skill and implement it into your own programming for success.

Also Tim Ferriss of the "4-Hour Work Week" will be doing a signing for attendees from 11a-12p!

Register here


How do you prepare yourself mentally/physically for a PR attempt?


Back Squat

(E8/8) Find a new 1RM!

Post loads to comments.
Compare to 8.18.10 and 8.21.10

Today you'll find out if this month's 20 rep squats benefitted your 1RM Back Squat. We think it will, and bet it'll translate to other areas of CrossFit as well.

Accessory WOD
Tabata Row (For Calories)

Athlete's score is their lowest round.

Post score to comments. 

Warming up for Power Clean PRs!

More PR News!

Ashely PC 165
Whitney DU 7
Steph P PC 140 DU 52
Jess F PC 125
Isaac W PC 115 DU 7
Justin Z PC 165
Marian PC 78  DU 3
Jess B PC 118
Dan H2 PC 120 DU 7
Greg N PC 135
BAZ PC 135 DU 22
Rob H PC 135 DU 7
Asta PC 85
Dave Byrd PC 185

And there have been two BSQ PRs already with Michael F. hitting a 25lb PR on his BSQ (215-240) and Nick P. hit a 40lb PR (225-270). 

Here's to even more new PRs tonight with BSQs.  Great work everyone!


Mo' Classes, No Problems

Beginning Monday, December 13 we'll be adding a Monday night 8pm group class to our schedule!


SBK Love the Kids!

Still have holiday shopping to do? Crossfitters Ari & Arlene K's son Eli's school needs your help! Shop at B&N online (BN.com) from 12/4 - 12/9 and use Bookfair ID #10258416 at checkout.  The Brooklyn School of Inquiry will get a percentage of every purchase.

Monday we're doing a CrossFit benchmark.  Which WOD do you think high-volume, heavy-ish squats might benefit best?"