3 Rounds of:
In 5 Minutes
Row 500m
AMRAP Hang Clean and Shoulder To Overhead

Rest about 4-5 mintues between each round

Work Weight Options:
155/105
135/95
115/75
95/65
75/53
65/45

Post total reps completed and Rx to comments.

Assistance Work
Dumbbell Press
1×10 Warm-Up
1×20 Work

Malcolm S on his Hands

Gym Equipment Etiquette Reminders

While not comprehensive, these pointers can help your rack up credibility points at the gym.

Plyo Box Storage: For years we’ve told you, “DON’T STACK THE BOXES!!!” because they get wedged on top of each other and end up stuck together… well we take it back*! Josh M put some carpet material on the inside of each 16″+ box (thanks Josh!) so now you CAN stack them without fear of a coach reprimanding you. We’ve also painted some numbers on the boxes.  When you put them back, please organize them with the red numbers facing forward.

*This does not apply to the smaller 12″ wooden boxes we usually keep by the jump stretch bands. Those most certainly get wedged together and are a total pain in the ass to seperate. NEVER stack the small wooden boxes!

White Boards: We often do workouts that require you to track rounds or reps on the fly.  To make your life a little easier we cut up some whiteboards into little tablets for personalized use (Thanks DMak!).  Two points of etiquette with these. 1. Please erase your board after you’re done with it. 2. If the workout requires you to track rounds (as opposed to reps) please write a bunch of dashes on the board and use your finger to track completed rounds.  Keeping the marker uncapped during the workouts dries them out and leaves more stuff on the ground for people to potentially step on.

Erg (Rower) Handles: When you’re done with an erg, please put the handle all the way back in the window.  We know it seems intuitive to house them in the little dock that concept 2 provided but if you leave them there too long it weakens the spring that provides recoil on the handle.  The small dock is only for rest periods or partner transitions.

Bumpers: When you’re breaking down your barbells make sure to put them back in an orderly stack. If you’re the first person back to a low set of bumpers and the PVC holder is down, put it back so all the remaining bumps can be stacked properly. Also- whenever classes are large and we’re running low on weight, try to use the largest bumpers available.  For example, if you’re squatting 165, your bar should have a pair of 45s and a pair of 15s on it. Not 25s, then a bunch of 10s and change.

Bailing: Bailing is a necessary part of lifting heavy and metcons but don’t go crazy with it.  People can get a little bail-friendly and drop weight they could have just as easily put down under control.  Excessive dropping puts wear on the bumpers AND the bars. You’ve no doubt noticed the bumpers with big cracks and no metal inserts in them.  Why is that? Too much bailing! Also- it should go without saying but NEVER bail an empty bar, these will quickly destroy the finest barbells.

Bikes: We have a pretty lax policy on people leaving their bikes up by the front during class.  That being said there are two things to consider. First off, you should lock your wheel to the frame of your bike to discourage would-be theives. In the 2+ years we’ve been on Degraw street there has only been one attempted bike theft incident.. but you’re better off safe than sorry.  Secondly, please do not put your bike in front of the sign in desk, garbage can or fridge.  Stacking your bike in front of any of these makes it hard for other members to use the front area at all.

Being mindful of your foot print:  During peak hours the gym can be quite crowded.  If you’re stretching out on the mat or working on something, please be mindful of your surroundings and do your best to be as efficient with your personal foot print as possible.  This is especially true for jumping rope which can make it very difficult for people to get around you. If you’re going to skip rope, make sure you’re not in a high traffic area. If you want to use a rack or set up a barbell somewhere, make sure to ask a coach first if theres room and where you can go.

Finally, if you’re not sure about something, don’t hesitate to ask a coach.  A CrossFit gym is probably very different than the commercial gym you spent the last X years in.

Related Reading:
Degraw Street Etiquette 101 David Osorio
Gym Etiquette Noah Abbott
Bad CrossFit Gym Etiquette Satire Video

___________________
CrossFit Sonora Gym Tour
Vegetarians Are Great… 70’s Big
The Secret Advice From a Vegan CrossFitter

Fitness: Perform 4 ascending warm-up sets then 3×5 across work sets on the Box Squat

Performance: Take 6-7 total sets to work up to a heavy single on the Box Squat. Afterwards perform one set at 80% for 5-10 Reps.  Avoid failing, but use two spotters for your heaviest set just in case.

Conjugate Squat e1/6
compare to 6.27.12
___________________

As Many Rounds As Possible In 10 Minutes Of:
Run 400m
16 Wall Ball Shots 20lb-10′ / 14lb-9′

Post rounds and Rx to comments.

Jay Reingold at Mt. Hood starting point for the 2012 Hood to Coast 200 mile relay in Oregon, aka “the mother of all relays.”. Friday – Saturday August 24-25. Finished in 27:47:16, 206th out of 1070 team. (One of Jay’s teammates got injured and he had to work double duty, running approximately 26 miles!)

RAGNAR ADIRONDACKS!

If you’re interested please get in touch with Asta Fivgas at astafivgas(at)gmail.com ASAP!

Jim Ryan Wants Your Kids To Golf!

We are hosting 4 clinics at the Brooklyn Golf Center in Marine Park and one golf outing at the 9 hole Riis Park Golf Course. The clinic dates are: Saturday September 8th, 15th, 22nd & 29th from 4-5:30pm And the golf outing at Riis Park Golf Course will be on October 13th from 3:30-5:30pm.

More details:
Registration is only $125 per golfer, which covers the 4 clinics and the golf outing.

Golf balls and clubs are available for you to use but if you have your own clubs please bring them.

SFX will provide a golf shirt and hat for the young golfers.

You are responsible for your own child’s transportation.

Discounted buckets of balls will be available after each clinic.

Space is limited so spots will be reserved on a first come, first serve basis.

Register at www.sfxyouthsports.com click on register for any of our programs and you will be redirected to our registration website.

SFX Junior Golf is not intended to be a substitute for golf lessons, the program is intended to be an introduction to golf fundamentals and to promote an interest in the sport.

Please contact Jim Ryan at jimmyr72(AT)gmail.com if you have any questions.

See you on the links!

Jim Ryan
Director Of Golf
SFX Youth Sports
____________________
Rowing Lovers/Haters/Knowers Of, Coach Nick says this race was unbelievable: South Africa Wins First Ever Rowing Olympic Gold NBC Olympics
My Paleo Media Diet Lifehacker

Crystal Conquers The Wall

• Happy Birthday Sarah LR and Daniel O!

• Scheduling Note: CFSBK will be Closed on Labor Day

MAS CFSBK POR FAVOR

Want to see more shots from the gym? Check out our Flickr feed for great shots from the last week of training. We’re also on the Facebook machine, so friend us there and lurk our page! Finally, do you like CFSBK and writing reviews? Why not bring two of your hobbies together on our Yelp page!

Rebuilding Your Feet

Mobility WOD recently had two great posts about the integrity and maintenance of your feet.  Your feet after all are you connection to the earth and the foundation of all (most) movement. Check out part 1 and part 2 to see if you can’t develop some foot-friendly strategies as well as learn some Self Myofacial Release techniques you can do to thank your feet for carrying you around all day.   If you really want to go down the rabbit hole, check out any of these other foot-related posts by Kelly:

“Why Put Your Kids At A Movement Disadvantage?”
“Stop Walking Like A Duck, You Arent”
“Long Ruck Feet, Or Ultra Marathon Feet”
“Haiku Winner, Travel Ideas and Your Feet”
“The Standing Athlete”
“Athletes Don’t Wear Flip Flops”
“Pinchy Ankles and Weak Feet”
“Bro, Your Navicular Bone Dropped”
“Foot Position Test, Breaking Diane”
__________________
Do you actively do anything to protect or develop the integrity of your feet?  Do you ever experience foot pain? Why?  What is your thought process when purchasing a shoe?

Peformance: Work up to a 3RM

Fitness: Work up to a heavy set of 5. You’ll be adding 5-10lbs each exposure for the next 5 week so leave some room to grow.
________________

As many reps as possible in 5 Minutes of:
Burpees!

Post results to comments.
DL e1/6

Brian S and the Wine Wasters

Happy Birthday, Greg N!

Strength Training Template For The Next 6 Weeks

Mondays: Deadlift 5s and Dynamic Effort Deadlifts
Fitness will do a Starting Strength style heavy set while Performance will work Dynamic Effort Squats with Accommodating Resistance. These will be performed every :30 for the 8 reps. We will also program in additional Hamstring work as assistance work on Mondays.

• Fitness: 3-4 Warm-up sets and then 1 work set of a heavy 5 on DL. Linear progression for 6 weeks
• Performance: 3 RM, 45%1×8, 50%1×8, 55%1×8, 60%1×8, 1RM

Tuesdays: Rest Days

Wednesdays: Conjugate Squats
Each week we will rotate to a different squat variant. Performance will add a little volume by doing a drop set at 80% after finding their heavy single for the day.

• Fitness: Work up to a medium heavy 3×5
• Performance: Work Up to a heavy single, then 80% x4-8 Reps

Thursdays:
Mix Modal Conditioning/Assistance Work
Emphasis on Dumbbell Pressing Pre-WOD. Hypertrophy Bias

Fridays: Rest Day

Saturdays: Low Bar Back Squats

• Fitness 3×5 Linear Progression for 6 weeks
• Performance Work Sets Across. 3×5, 3×5, 3×3, 3×3, 5×2, 5×1 Try to Add Weight Each Week. You’ll do the same weight for all the work sets listed above.

Sundays:
Mix Modal Conditioning/Assistance Work

______________________
Snatch and clean and jerk throwdown from the CrossFit Tour Big Sky Event. Rich Froning’s 290kg total would qualify him for the 2013 USAW National Championships in the 94kg weight class had these lifts been at a sanctioned event – video (285lb Snatch, 355lb C+J)

Svend Karlsen – Viking Power Documentary ATG

Take 12 Minutes to work up to a heavy 5. No Failing

Post loads to comments.

Performance

10 Minutes NFRs
10 Kipping Pull-Ups
15 Squats
20 Sit-Ups

Fitness

10 Minutes NFRs
10 Ring Rows or 5 StrictPull-Ups
15 Squats
20 Sit-Ups

Post results to comments.

Team SBK

CFSBK is so proud of all the guys and gals who represented us over the last 4 weekends at this year’s Subway Series.  Team SBK got better every single week ending with 5th, then 4th, then 3rd and finally 2nd place finishes in each individual event.  Overall SBK took third place this year and we couldn’t be prouder.  Big props to our veteran and newer athletes for giving it their all as well as everyone who came to cheer on and support the team at each event.   We can’t wait until next year!

We had a great turn out at the Wine Wasting last night. Huge thanks to Brian S for organizing and leading us through the wonderful world of wine!

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)

Water

• 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.

 Enjoy!

_______________________
Ohh, I’ll Have The Stress Please! Mark’s Daily Apple
Talk To Yourself To Stay Motivated Greatist
Sustainablity Talk To Me Johnnie