Fitness: Hang Snatch High Pull + Hang Power Snatch

Performance: Snatch Deadlift (with a pause at the knee) + Hang Snatch

Take 15 minutes to work up to a moderately heavy load on today’s complexes. See if you can meet last week’s numbers or surpass them with good form.
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High Bar Back Squat

Fitness: 3×8 Across
Add 2.5-5lbs from exposure 1

Performance Heavy 8
Try to beat last week’s heavy 8 by 5-10lbs.

Post loads to comments.
Snatch/HBBSQ e2/6
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Fartlek Mile

Fartlek, which means “speed play” in Swedish combines aerobic low intensity work with more anerobic high intensity intervals.  Generally the intervals are based on feel and somewhat unstructured.  Play with this protocol for three laps around the block.

Julian Sets Up His Pull Mid WOD

• Happy Birthday, Elena Y!

Upcoming Schedule Changes

Please make note of these upcoming schedule changes at the gym.

Monday, September 2nd (Labor Day)
We will have a slightly modified AM schedule that day with classes at 7am, 8am, 9am, 12pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm and 8:30pm

Friday, September 6th
There will be no PM open gym as we are hosting Mark Rippetoe for the Starting Strength Seminar this weekend. Morning and afternoon classes are on as normally scheduled.

Saturday, September 7th
There are no classes Saturday. We will instead be hosting a Track Workout in Red Hook if you’d like to get a WOD in.

Sunday, September 8th
There are no classes Sunday. We will instead be hosting a Flag Football Game and Social at Prospect Park. All are welcome to attend!
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6 Tips for Not being a CrossFit A$$hole CrossFit IF
Golden Arches: Human Feet More Flexible Than We Thought NPR
6 Truths About Exercise That Nobody Wants to Believe HuffPo

Work up to a heavy load on the barbell complex:
7 Deadlifts
5 Power Cleans
3 Reverse Lunges each leg
1 Thruster

Post loads to comments.

Deesha’s Double Unders

• Happy Birthday Sarah LR and Belated Birthday Sam Ay

Roasted Pork Tenderloin with Vegetables

By Christian Fox

Here’s a great, simple, way to enjoy either of the two sauces from the last recipe installment. If you have the sauces on hand (you do, right?) then most of the prep time, which is minimal, is spent chopping the vegetables. The vegetables are easily interchangeable with others you have on hand or like better. Zucchini, cauliflower, parsnip, or bell pepper would all work well. The denser the vegetable the smaller you’d chop it so they all finish at the same time.

Preheat oven to 425 degrees

You’ll need:
2 1¼ – 2 lb Pork Tenderloins (these often come wrapped two in a pack)
3-5 cloves of garlic, minced
1 large Onion, chopped or sliced into bite sized pieces
1 large Carrot, peeled and ¼ inch slice on the bias
1 head of Broccoli, chopped into bite sized pieces
4 Tbsp Olive Oil
1 tsp Thyme
2 tsp Black Pepper
3 tsp Salt
2 tsp Oregano
2 tsp Cumin
¼ – ½ tsp Cayenne Pepper (or dried chipotle), optional

In a large mixing bowl, toss the onion, carrot, and broccoli with 2 Tbsp olive oil, thyme, and 1 tsp salt to coat the vegetables in oil and seasoning. Spread the vegetables into one layer on a large sheet pan. Put the pork tenderloin in the mixing bowl with the remaining olive oil and salt, black pepper, oregano, cumin, garlic, and chile if using, and toss to coat. Place pork on top of vegetables on the sheet pan and roast at 425 degrees in pre-heated oven until a thermometer reads 150 degrees on the pork, probably 15-20 minutes. Remove the pork to cool before slicing and let the vegetables roast for another 10 minutes so they become a bit crispy (and infinitely more yummy).  Serve the pork sliced over the vegetables and top with either the marinara or the aji’.

Cook! Enjoy!

Pictures of the food here

What was the last thing you cooked that you were proud of?
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Training In The Heat with Bill Starr CrossFit Journal

Melissa Lloyd’s Squat Face

• Hot Shots 19 Workout Announced!
• On Labor Day we will be hosting a slightly modified AM schedule for Group Class. We will have 7am, 8am and 9am classses INSTEAD of 6am, 7am, 8am. Otherwise we will be hosting normal group class times. 

Melissa off to Nigeria!

Today I am packing the last bits and getting the last shots before heading off to Nigeria until February.  I am heading over to consult with the Agriculture Ministry to strengthen market access for commodity crops (consultant jargon,  basically hope to get farmers better prices for crops to build food security). The project is thrilling, but I will miss Brooklyn and the CFSBK crew.

For the past two years the instruction, coaching, cheering, support and friendship from CFSBK enabled gains both in the gym and my life beyond the walls of 597 Degraw. CFSBK’s community helped me develop priceless new outlooks on health, strength and beauty. My new path to fitness at CFSBK even inspired a family challenge resulting in a combined 145 lost since foundations! The reach of motivation from Brooklyn to Texas and beyond is a testimonial to both CFSBK’s quality of coaching and strength of community. Further ramblings will not begin to cover my appreciation of how I feel when I walk under that skull clad garage door.

I googled variations of hotel+gym+squat rack+concept 2 rower and pretty much got back “Did you mean machines you can read a magazine on while working out?” So I would love to hear from the community on hotel/home workouts and motivation tips while on the road. I will be posting to the blog and signing up for Crash B’s for some added accountability!

Thank you again and I look forward to seeing you all in the winter!

Blast From the Past. Here is a pan of the gym layout in 2010. For the folks who have been around at least a year, what has been your favorite gym upgrade?
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Being Present: Valerie Voboril
Why Do We Clap? Vsauce

Part A
3 Rounds NFT of:
2 Wall Walks with a :05 hold at the top
25 Hollow Rocks

Part B
4-5 Sets of:
Perform 3 kick-ups to the wall
Perform 10 Supine Press Ups on an elevated surface between kick-ups

We’ll be focusing on a smooth kick-ups with varying levels of inversion. From partial kick-ups, to heel taps and finally full inverts against the wall.
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10 Rounds For Max Reps of:
:30 Burpees
:30 Rest

Post total reps to comments.

Thank you to everyone who participated in this year’s CF Subway Series!

Hot Shots Workout

On June 30th 19 members of the Granite Mountain Hotshots firefighting crew tragically lost their lives while fighting a fire in Yarnell, AZ. Recently the CrossFit Kids Foundation organized a grant that would send 100% of the donations collected to the families of the fallen. As a sign of solidarity, CFSBK will be programming the memorial workout (Still TBA) this Saturday, August 31st. If you’d like to donate to the cause, you can do so directly online here. Alternatively, CFSBK will be accepting cash donations day of which we will then match via online donation.  There is no requirement or minimums to participate in the workout and all donations will be kept anonymous.

• To learn more about what a “Hotshot Crew” is, read the wikipedia page.
• To learn more about the events that transpired on read this NPR report
• To see a video about the Hotshot crew from their gym, Captain CrossFit, click here.

CFSBK Track Workout on Saturday, Sept. 7th

CFSBK will be hosting a remote Track workout on 9/7/13 in Red Hook. This will coincide with the weekend the gym is closed for the Starting Strength Seminar with Mark Rippetoe. We will meet up at 9:30 am by the bleachers at the Red Hook Track (Hicks and Bay) for an outdoor running and body weight workout with your CrossFit buddies. Football (aka , Soccer) is usually going on down the block and the food trucks (tacos!) should still be around for post-WOD replenishment and entertainment. Show up on time and plan to spend about an hour or so warming up and WODding with us. RSVP to christian(AT)crossfitsouthbrooklyn.com so we know how many folks to plan for. If all you know about Red Hook is the Ikea, you’ve been missing out. Come explore this great part of Brooklyn!

We will also be hosting a Flag Football and CFSBK Social at Prospect Park on Sunday September 8th.
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The Tabata Delision Tony Gentlecore
The Missing Link Of The CrossFit Athlete: Chiropractic Treatment Breaking Muscle

Fitness: Work up to a heavy but perfect triple on the Hang Power or Hang Squat Clean

Performance:  Work up to a heavy but perfect triple on the Power or Squat Clean. Leave room to grow.

Take 15 minutes to work up to a moderately heavy load on today’s complexes.
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Front Squat

Fitness: 3×5 Across
Take the time to find your first weight for a linear progression in the Front Squat

Performance Heavy 3
Work  up to a heavy 3 rep set. No Failing

Post loads to comments.
Clean/FSQ e1/6
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3 Intervals of:
400m at approx 90% perceived intensity

Consistent efforts. Perform 10 Burpees for every +/- 5 seconds off your first effort. For example if you run 1:32 on your first, 1:30 on the second, and a 1:22 on your last you owe 20 burpees for the 10 second deviation between the first and last sprints.

New Fish Oil, Vitamin D and Magnesium now in stock at CFSBK

• Happy Birthday, Dan L!

Pure Pharma and CFSBK

We recently switched from carrying Prosource Fish Oil to Pure Pharma. While this brand is more expensive per bottle, Pure Pharma (PP) proved to be a higher quality product as well as more environmentally conscience than Prosource (PS).  Here are some of the reasons we like it:

– PP has an Omega 3 concentration of 84% per capsule compared to PS’ 60%
– PP has a natural triglyceride form while PS uses an Ethyl Ester which is less stable and can create free radicals.
– PP uses deep sea anchovies and sardines only from 5 star Friend of the Sea certified fisheries where as PS is derived from Jack Mackerels, a fish higher on the food chain (less desirable) and does not publish where their fish are caught.

The benefits of Fish Oil are that it’s been proven to reduce inflammation, support cardiovascular and cognitive health as well as improving oxygen delivery and a myriad of other positive health benefits.

On top of carrying fish oil, we also now carry Vitamin D and Magnesium. To read more about the benefits of these products and how they’re sourced, click on the links for each one above to get a comprehensive outline of the product.

While we don’t think everyone needs to take supplements, they can sometimes fill in gaps missing in your nutrition that help support your performance and health. We like Pure Pharma because of their commitment to quality and the environment as well as having one of the smallest product portfolios in the entire supplement industry. Ultimately, it’s up to you to do some research, experiment with your body and see what’s right for you.

Each product is available for purchase at the front desk for the following prices:

Fish Oil: $35
Magnesium: $25
Vitamin D: $15
Or, purchase all three for $70
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Do you take any supplements? Why or why not? What have been your experiences with them?