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”
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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.
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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

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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

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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!

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

5 Sets Not For Time Or Weight
5 Front Squats 
Row 350m with 22 S/M Cap

Rest as needed between rounds

Go medium heavy on the Front Squats. Heavy enough require organization and effort, light enough to be perfect for every rep.  Try to stay consistent at 22 S/M on the erg. Count how many total strokes each piece takes you.

Post loads and time to comments.

Rickke M

• Programing Note: Tomorrow is the final day in our “Back Off Week” where we focus on skills and lower intensity workouts.  We’ll be starting a 6 week training cycle starting Monday. For more information about the template, check the post on 8.22.12

• CFSBK Wine Wasters! Happy tasting this evening at the 3rd CFSBK Wine Wasting with Brian Scott.  Participants will take a trip around the world via wine bottle while learning all the ins and outs of wine tasting and selection. We suggest walking or taking the subway to the gym!

Good Luck Team SBK!

Today is the final event in the 2012 CrossFit Subway Series.  Team SBK will be taking on this hellish workout at CrossFit Virtuosity in Williamsburg.  Best of luck to the competitors and a big thank you to any spectators going to show some Sea of Black love!

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Gender Differences in Fat Metabolism Mark’s Daily Apple
Band Pull-Aparts For Healthy Shoulders Elite FTS

Coach MeLo, Marian and Ellie at the last Subway Series event

Check out more videos of some of SBK’s finest guys and gals attacking this workout: Coach Jess, Rickke M, Mike M, Jessica B, Teresa, Coach Josh, Christian R

Run to Heal!

Diaspora Community Services (DCS) is proud to be a charity partner of the ING New York City Marathon. On Sunday, November 4th, 47,000 people will run 26.2 miles through all five boroughs in New York City.

Located just a couple of blocks away from CrossFit South Brooklyn, DCS has been serving low income New Yorkers and immigrants for the past 31 years, and 5 years ago expanded their work to Port-au- Prince, Haiti where they operate a health clinic. Learn more at diasporacs.org.

DCS is has 5 guaranteed slots in this year’s New York City Marathon. If you are interested in running this year’s marathon and making an important impact, join ‘Team Diaspora’! Spots are available to people who can commit to raising $2,500.

Run and make a difference in your community if:

1. If you weren’t selected in the New York Road Runners Marathon lottery, join our team instead for a guaranteed marathon entry slot.

2. If you already have a guaranteed, join our team anyway! You can support DCS programs by creating your own team member page and fundraising at any level to bring services to Brooklyn residents in need.

Get your guaranteed entry in the ING NYC Marathon and support homeless youth, women living with HIV/AIDS, teen civic engagement, families facing chronic health challenges, support single dads, legal services and access to financial stability programs.

Call 718-399-0200 for more details or visit Diaspora at diasporacs.org.

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Rest Day Trivia Questions:
1. In the 1200’s the Persians introduced what exciting sport played with an animal, today played with a ball?
2. Geography of England: Which range of hills runs in a north-south direction through the central part of England?
3. What two Middle Eastern cities formed the eastern and western end-points for eastern Mediterranean trade routes?
4. Which English architect designed many buildings in London after the “Great Fire” of 1666, including Saint Paul’s cathedral?
5. The part of an ancient Greek city used as a marketplace and center of congregation was known as the what?

As always, no researching allowed. If you know the answers post to comments, even if someone else already answered and you didn’t read it yet!