WOD 11.18.10

9-6-3 Reps for time of:
Muscle Ups
Deadlifts, 275/185
Sprint 100 yards (after each round)

If you don't have muscle-ups, spend 15 minutes working this skill and then perform the WOD without them.

Post time and Rx to comments.

Saturday at CrossFit

The Kipping Knee to Elbow Tutorial Again Faster

Miranda Oldroyd Hang Power Cleans up to 150lbs CrossFit
Handstand hold, Squat hold, L-Sit Hold, Pull-up Hold WOD Demo with Lauren Galassi CrossFit


Back Squat

Add 2-5lbs max from the previous exposure

Post load and experience to comments.
compare to 11.13.10

5 Rounds for time of:
25 Double Unders
10 Knees to Elbows

Post time and Rx to comments.

Yoda: The Pain Cave. A domain of evil it is. In you must go.
CFSBKer: What's in there?
Yoda: Only what you bring with you.

Jason Z won the caption contest on our Facebook page yesterday. Nice work, JZ!  Also, thank you to Ariel K who "found" our new mentor.

Happy belated birthday, Paul B!
We're halfway through November, time to assess progress with your goals.  Give us an update on how things are going. Have you made improvement, and looking back, is your goal realistic and quantifiable?

Dan R: 15x BW OHS
Nick K: Double Under practice 2x/W before class
Jess: Finish Marathon/2 HSPU/4 Strict Pull-ups/Snatch 83#
Asta: 65lb Press/140lb LBBSQ
Charlotte: 3x Max Pull-Ups every time I'm here
Rob H: 10 Strict Pull-ups, no band
C Fox: Practice Snatch 3xW/BSQ 350+
Julie: get a Double Under/Do plank :30 Daily
Juliana: Make it to class on Sat+Sun/ November Paleo
David O: Cook 1 Paleo Meal per day and post to comments
Ariel: 5 Strict Pull-Ups
Isaac W: 10 reps Double Unders/12-15 Push-Ups
Dan L: 6 Minutes in 3rd World Squat
Mindy: 2 Strict Pull-ups on Blue Band
Michele: 1 No BS elbows in Push-up
Deb: 10 Min Doubles practice every time in gym
Pietri: Paleo Weekdays
Kevin M: Lose 6lbs
Dan H: 100 Double Unders
Alex V: Big Improvement in Flexibility
Josh M: 200lbs, Post WOD Milk
Paul B: 3 Double Unders/Practice FSQ
Steffi: Practice DU's 4xW
Counter Argument: Keep your Goals to Yourself by Derek Sivers


Rest Day

Congratulations to Nino and Kira on the birth of their first daughter, Olivia Kathleen DePaola!

20 Rep Squats
by Christian Fox
            Holy Cow! What’s gotten into our water? As you likely have seen or experienced, we’ve started a new strength cycle at CFSBK. The squat programming is something that many of you have not seen before. We’re doing 1 work set each exposure, and that one set will be for 20 repetitions. This is a new challenge to your body, but also to your mind and will. 20 reps is a LONG set, and it takes a bit of fortitude to stay under the bar and keep moving down and up. As this is quite a departure from the way we’ve programmed the squat variants in the past, here is a short write-up on it…
Why? – Mainly twofold. One reason is the added volume. We’ve been working 3 sets of 5 reps or less (15 or fewer reps total) for some time now. The increased volume will stimulate muscle growth, and more muscle equals stronger. Once the bar starts to feel heavy you’ll have to literally use your whole body to move the weight. It’ll call in some muscles you may not have squatted with before. If you’re trying to gain muscle mass then the next 4 weeks will be a good time to add in some extra calories, especially on squat days.
            The other reason for 20 reps is mental. 4 sets of 5 does not 1 set of 20 make. It’s a different approach to the lift, and sometimes it’s good to break up monotony. This is a new challenge.
How? – Warm up the lift like you’re warming up for a set of 5. Here’s a sample warm up for a work weight of 200lbs. 45x5, 95x5, 135x5, 165x3, 190x2, and 200x20.  Some people like to do single rep at a weight heavier than the work weight so the bar will “feel” lighter. Since the work weight is significantly sub-max you can do this, but I think it’s unnecessary. Importantly, this is NOT 20 reps for time! These sets can last quite some time. Once you get to the halfway point it can almost become rest/pause training. Some programs call for 3-5 deep breaths in between reps making a set last as long as 3 minutes. The point is to take your time. Reps 10-15 should feel hard, with the last few being a real struggle. It will be hard, don’t stop when it starts to feel heavy. Breathe and keep going. If you crank out 20 reps without slowing down you’ve gone too light. Re-assess. We’re doing 20 reps for exposures 1-6, then a back off exposure, and finishing on exposure 8 by testing a 1RM. Ideally you are adding 2 ½ - 5 lbs to the bar in exposures 2-6 so plan accordingly.
What if I don’t get all 20 reps? – Go at the same weight next exposure. If you miss the reps for 2 exposures in a row drop back 5-10 lbs.
Do I have to do 20 reps? – Yes.
Really? – Ok, maybe not if you haven’t completed at least 1 squat exposure of sets across in a linear progression, either with us or on your own. If you’re new out of Foundations this may apply to you. Talk to your coach and ask if you should do 5x3 instead. If you have significant movement impairments that will be made worse by adding intensity you may also be better served by 5x3. Again, just ask.
What else? – Surprise! 20 rep squats will likely make you sore. This can be especially true the first few exposures. We’re going to be doing power cleans this cycle to keep additional squatting to a minimum, so that should help. Keep in mind that muscle soreness doesn’t have to be an impediment to a good training session. Here’s what you can do as well:
-Eat! Right after your squat workouts, have something to start the muscle recovery process. I don’t care if that means GOMAD, or 3 oz of chicken breast with ¼ cup of rice and 1 Tbsp of macadamia butter (you Zone freak you) just eat. You already do that though, don’t you?
-Move! Light calisthenics, foam roll/lax ball work, and some stretching can work wonders on a set of sore legs and hips. Wait, you already do this too? I’m sorry.
-Dose! Do your fish oil thing. Here’s the deal, yo! I’m really preaching to the choir here. Jiggy. CFSBK Gals and Guys do all this stuff already.
            One last thing…ENJOY your squats! 3 Cheers to squats!
On December 11th, CrossFit Hoboken will be hosting their annual Winter Challenge.  We sent a team last year and would love to send some folks this year too!  Dan L has alright signed up and offered to drive 3 more people.  Interested? Sign up today!


Power Clean

(E1/4) Find a heavy single today
We'll also work some 3 postion cleans pre work sets.

Post load to comments.
compare to 8.9.10

21-15-9 Reps for time of:
Box Jumps, 20"

Post time to comments.
compare to 10.25.09

Get up and go!

HUGE thanks to Kathleen M for re-certifying all the CFSBK Coaches on CPR yesterday!

Congratulations on all the "Helen" Pr's yesterday!  We even saw 3 new top times for the men on this benchmark.
Scott L: 7:50
Dan L: 7:55
Ryan P 8:11

Great work to Steve K who since Foundations has dropped 30lbs of unwanted body weight!

Congrats to Isaac W on his first Double Under!

Thanks to Josh M for building out our new medball racks! (see scrap book picture)  Josh has really helped out the gym by installing the new speakers, building out the storage room in the office and providing regular* eye candy for everyone.

Yesterday was the official info session for the Ragner Relay. Who all is interested in being on team CFSBK?



3 Rounds For Time:
Run 400m
21 KB Swings 1.5pd/1pd
12 Pull-ups

Post time and Rx to comments.
Compare to 7.18.10 and 3.25.10

Alec H warming up for his 20 reps.

Ragnar Relay Info Session

Join Sarah H. today for a general information session about the Ragnar Relay.  Are you in? Are you unsure? Doesn't matter all are encouraged to participate.  Come on in to the gym and find out more today at 12p!

Another Great from the Crate: OPT's sub-7:00 Helen


Back Squat

Take 15 minutes to find a heavy single. Then do a set of 20 reps at 70% of that weight.

Post load to comments.

AMRAP in 8 Minutes:
250m Row

7 DB Power Cleans at 40%BW
7 Push-ups

Happy Birthday Dan R!

Remember, we're all invited to Dan's Birthday Bash tonight!
Branded Saloon
603 Vanderbilt Ave @ Bergen St
9:30p til 6 in the mornin!

David "D-Turn" Turnbull has been working to help put together "Rebel Buddha: On the Road to Freedom Tour" featuring author Dzogchen Ponlop which will be an event at Cooper Union this Sunday, November 14.  Get more info and tickets here!

Kelly Starret Tire Flip & Back Flip WOD at SFCF Nakaa Athletics


Rest Day

Nice Shirt!
(Front Row: Herschel, Shane W-Back Row: Nick P, Laurel M, David O, Sam S, Adrian B, Jeremy F)

Dan Reshef's Birthday Celebration!
Mr. Rx'd is having a birthday party and you're invited! Come out this Saturday, November 13th to help celebrate.  Here's the details:

Branded Saloon
603 Vanderbilt Ave @ Bergen St.
9:30p until the wheels fall off!
11:30p birthday burlesque

There'll be paleo drink specials, debauchery and Dragons.  Yes Laurel, Dragons.  See you all there!

Bang for your Buck Chicken

By Christian Fox

Do you buy free-range/pastured chicken? Do you buy whole chickens? You should. Don’t let the price of free-range/pastured chicken be an impediment to buying good quality poultry. The more the butcher at the market does for you, the more you’ll wind up paying. Pre-cut breasts, thighs, and other parts are simpler to deal with, but not the way to go if you want to save a buck or two or get the full nutritional value of a bird. Do you buy chicken stock? Why not buy a whole chicken, get ALL of the meat from it, and a homemade mineral rich broth to boot. It’s super simple. Here’s the low down.

 You’ll need:

1 Whole Chicken, rinsed and any gravy bits renoved (buy the best quality you can afford)

4 Celery stalks, cut into chunks

3 Carrots cut into chunks

2 Onions, cut into chunks (if you have some scallion or leek tops you can use them and use less onion)

A few cloves of garlic, smashed

1Tbsp Black Peppercorns

2 Bay Leaves (fresh if you’ve got ‘em)

Herbs: 2 Handfuls: Parsley, Thyme, Chervil, Oregano, Cilantro, Margoram, etc all work well. Fresh is great and stems count but you can use about 2-3 Tbsp total if using dried.

2 tsp Salt, or more to taste (a little bit of salt helps draw out minerals from the bones)


  • First quarter the chicken. Using kitchen shears or a sharp chef’s knife, cut it in half breast side up, starting at the leg end. Pry the legs joints open and cut through them to separate. Then cut the backbone and neck from the split breasts. You should now have 2 breasts with wing tips attached, 2 legs, and the backbone.

  • Place the chicken parts and the rest of the ingredients in a large stockpot and cover with water by about 1”.

  • Bring to a boil over high heat and then reduce to medium and simmer.

  • Remove chicken parts as they fully cook. Breasts will be done first, in about 30 minutes. The legs should be done within an hour.

  • Separate all cooked meat and skin from the bone and place bones back into pot.

  • Simmer broth with the *chicken bones and vegetables for up to another hour and then strain.

  • You can leave it here, or reduce the liquid further to make a richer stock.

  • Make sure everything is cool before storing. The stock keeps well frozen, and the chicken will keep for about a week.

  • *If you want to get fancy, roast the bones and more vegetables in a hot oven before placing them back in step 6. Strain the broth first if you do this.

A 3lb chicken will yield about 2-¼ lbs of meat this way, plus about 2 quarts of stock. The pulled chicken can be added to warm in soups, scrambles, stir fries, curries, or tossed on top of salads. If you go the corn tortilla route then this chicken is the perfect addition to the classic Mexican breakfast, Chilaquilles; corn tortillas sautéed in fat with onions and then simmered in a tomatillo salsa with shredded chicken. If not, the chicken works great as a protein in Butternut Squash Bisque, or the Coconut Curried Collard Greens from last time. There’s no ailment my mom wouldn’t give us chicken soup for. Simmer a ½ cup of chopped vegetables in a 1-¼ cup of the broth until tender and add a bit of chicken for a complete homemade chicken soup.



Poland's National Weightlifting Team Training Part 3 of 10