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


Active Recovery

Lax Ball/Foam Rolling
PNF, Static & Banded Stretching
Mobility Complex

Post most challenging stretches and most painful foam rolling spots to comments.

This is the last day of our Back-off week before heading into the new strength cycle starting Saturday!
Use today as an opportunity to work out any knots, kinks or tight spots.

XtremeFTS Padova - Promo Video from Loris Pignoletti on Vimeo.
Check out this video for CrossFit Padova (Italy) directed by SBK member Loris P.

The Upcoming Strength Cycle will be comprised of the following movements:

  • Squat Variant
    Back Squat
    Day: Saturday/Wednesday

  • Pull
    The Clean
    Day: Monday

  • Upper Body
    Day: Thursday

Happy Veteran's Day!  Thank you to all the men and women of the Armed Forces for your service and sacrifice. 

Check out more of Loris' awesome filmography
Collected Training at Catalyst Athletcs
Chinese Weightlifters Training
More Chinese Weightlifters Training (In Chinese)


WOD 11.10.10

5x250m Sprints on Erg
Rest 5:1 [example: if you rowed a :40 250m you will rest 200s (3:20s)]
Compare to 7.5.09

Post times to comments.

Accessory Work:
Beginners-Skin the Cats
Advanced-Back Levers

Post option to comments.

Rip: OMG u r totes strong!
Shane: Thx Rip, Ttyl!

Happy Birthday Dear David, Happy Birthday to You!!

Please Join us in wishing a very happy birthday to our fearless leader David Osorio and his lady Sam S!  David turns 26 today!  When you see him, give him a hug (don't be creepy) or a handshake and make sure to leave a message on the blog.  Without David and his continued hard work and dedication this gym and the amazing community that has grown out of it would not exist. 
David, have a wonderful day and we all hope that 26 is another year of continued health, happiness and success!

Got a favorite David Osorio moment? Post hilarious annecdotes and touching stories of friendship to comments.


Congratulations to Gabrus and his rugby team the Village Lions on winning their game this past weekend and moving up to Division 1!

 On the goal/accomplishments front we're a little over a week in to November and already people are working on and knocking out their November goals.

  • Isaac W. hit is goal of 2 Double Unders and is now bumping that number up to 10

  • Isaac G. (no relation) hit 225 for a BIG FSQ PR

  • The Foxes hit his and hers PRs in Annie with Jess at 6:57 and Chris at 4:57

  • Carrie M. hit her first strict pull-up

  • Peter H. hit 19 consecutive doubles and an FSQ of 185

  • Nick Klagge and Joe W. put up 200 for a 1-RM FSQs

  • Samir C. has 10 consecutive 20# weighted pull-ups under his belt now

  • and finally Lil' Stephie Rivera Front Squatted 85lbs

Congratulations to all the athletes who have hit PRs and achieved goals already.  Remember we LOVE giving you shine and the Accomplishment board is the best way outside of the blog to let us know how your hard work is paying off. 



Rest Day

Debbie P gets up

The incredibly talented Robin Reed will be performing in her variety show Radio Happy Hour and Friends next Wednesday November 17 at the Bell House! There'll be special guests and a brand new Radio Happy Hour murder mystery!

For a limited time, get $5 off tickets with the code RHHFRIEND -- Get your ticket's here for only $10!!

The marathon is now over but fear not because the Ragnar Relay we'll be here before you know it! If you're interested in participating or just want to learn more about this awesome overnight relay race come to the info meeting this Sunday November 14 at 12pm
What is Radio Happy Hour, you ask? (NSFW)!


Back Off WOD 11.8.10

5 Rounds NFT of:
3 Turkish Get Up-to-Windmill each arm
10 Wave Squats
20 Hand-to-Hand Swings

Use same bell for the whole round, working towards heaviest bell you can handle
Rest as needed between rounds

Post loads to comments.
Back off Week

James N got hops

Congrats to the CrossFit SBK Athletes who competed in the Marathon yesterday!   Here are their race results:
Meghan R 3:25
Jess F 4:19
Jenn M 4:36


Poland's National Weightlifting Team Training Footage Part 2 of 10
Chris Spealer does "Angie" in 10:11 CrossFit
Paleo Meal of the Day Foodee
Lies, Damn Lies and Medical Science The Atlantic