Tempo Back Squat (31×1)

Work up to heavy triple tempo back squat.

Post loads to comments.

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3 Rounds for Time:
50/40 Calories Rowed
20 Thrusters 95/65

Row at an aggressive but maintainable pace. The Thrusters should be light-medium (“Fran” weight) and unbroken on the fast end, though 2-3 sets is appropriate.

Post time and Rx to comments.

Want to learn how to do cool stuff like the Zercher Squat? Come to Strong Fit on Saturdays at 8am! Read on for more info…

• Schedule Change: Today’s 10am Yoga for Athletes class is cancelled.

Strong Fit Returns to Saturdays at 8am!

Join us for Strong Fit, a strength program that includes lifting heavy things often. Strong Fit will stimulate different energy systems/intensities, and include objects not normally seen in group class: the yoke, axle, sandbags, handles, ropes, and sleds. Pick it up, put it down, hold it, squat it, push it, pull it, and move it from point A to point B. Full body functional movements performed at high intensity that will compliment your training and get you stronger. This is fitness in its rawest form.

When:
Saturdays at 8am

Pricing:
Members of CrossFit South Brooklyn may use their existing memberships to drop into this class. If you’d like to purchase a punch card for this and our other specialty classes (Yoga, Short Circuit, Active Recovery, and Pilates), you can purchase one of the cards listed below:

Single Class Drop-In: $25
10 Class Punch Card: $200
20 Class Punch Card: $360

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Yesterday’s Whiteboard: Rest Day
Should You Eat Fat After a Workout? BarBend
16-Year-Old CJ Cummings Clean and Jerks 407lbs Hookgrip

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Mar 31, 2017 at 3:07pm PDT

From our Instagram account: “Some fun sandbag carries at CFSBK! Want to play with sandbags, sleds, and other fun implements? Check out our Strong Fit class Saturday mornings at 8am!”

This Week at CFSBK in Review

1. This week we were thrilled to announce the winners of the 2017 Look, Feel, Perform Better Challenge. 1st place went to CFSBK power couple Steph M. and Andrew S. Congrats, you two! 

2. Coming in at 2nd, we had repeat-winner Mo A. and first-time competitor Sarah M.!

3. 3rd-place went to Barbara K. and Steven N. Great work, Barbara and Steven! 

4. Coach Fox gave a special shout out to the following LFPBers, “who could have been in the top 3 with the flip of a coin”: Dan H., Kayleigh R., Adam S., Michelle B., Matt Q, and Allie B.

5. From Coach Fox’s final note: “I couldn’t be prouder of all of the LFPBers who chose to get a little bit outside of their comfort zone and work hard and honest at being better versions of themselves these past three months. So many of you did so well and developed what are hopefully some healthy habits you can maintain for a lifetime. The ebb and flow of a 3 month challenge allows for some ups and downs and can be viewed as a fraction of a lifetime. Incorporating habits that are a little bit better, amplified by months and years, works out to a whole lot better you over time.”

6. We dare you not to get hungry after you read this recipe for an easy sausage and tortilla egg bake that appeared on the blog yesterday! Look for Coach Fox’s recipes to return as a regular blog feature. (You already lost the dare, didn’t you?)

7. SCHEDULE CHANGE: Tomorrow’s 10am Yoga for Athletes class is cancelled.

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Yesterday’s Whiteboard: Snatch | Squat Snatches, Burpees Over the Bar
The Hippies Have Won NY Times
Thoracic Mobility and the Cat-Camel Exercise Juggernaut

Snatch

Take 12 minutes to work up to a heavy single.

Post loads to comments.

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For Time:
15-12-9-6-3
Squat Snatches 115/75
Burpees Over the Bar

The Snatch weight should be on the light side for you. The Burpees Over the Bar are Rx’d as a two-foot take off. Stepping over is scaled.

Post time and Rx to comments.

Linda and Steve H. dropped into Coach Noah’s CrossFit Lumos in Austin and were “pleasantly surprised to see some CFSBK faces (and shirts), plus of course Noah!”

Eat, Pray, Gainz: Sausage and Tortilla Egg Bake

By Chris Fox

Is breakfast the most important meal of the day? Not sure, but it can certainly be the hardest one to get right on a busy morning. Here’s an easy, healthy, make-ahead breakfast idea that can be tailored to your taste and to what you happen have on hand in your kitchen.

The recipe below makes 6 servings, each at about 275 calories with 25 grams of protein, 10 grams of fat, and 15 grams of carbohydrate.

Ingredients

• 3 links chicken andouille sausages, diced (we used Amylu brand)
• 2 cartons egg whites (16oz ea)
• 6 corn tortillas, sliced
• 2 oz pepper jack cheese, shredded
• 2 cups frozen chopped spinach, defrosted and thoroughly drained
• 2 teaspoons of butter (for greasing the dish)
• Salt and pepper (to taste) 

Prep

• Preheat oven to 400 degrees
• Grease baking dish with butter
• Dice sausages
• Slice tortillas
• Shred cheese
• Drain spinach
• Season egg whites with salt and pepper

Instructions

• Layer tortillas, andouille, spinach, and cheese in the greased baking dish.
• Pour egg whites into the dish over layered ingredients.
• Place in center of preheated 400 degree oven and bake for 25-30 minutes, or until cooked through. It should be slightly browned and an inserted toothpick should come out dry.
• Let cool before slicing. Store in airtight container (or plastic wrap).

That’s it! You can nuke it for 40 seconds or so to reheat in the morning for a protein-packed breakfast, though Jess and I have often been spotted eating these at room temp out of our hands at around 7am. It doesn’t just have to be a breakfast meal! You can enjoy it any time of day. And, it travels and reheats well for lunch or brunch parties. Mimosas optional…

Hacks!

• Change ingredients to your taste, or to use what you have on hand!
• Use 2c cooked pasta or potatoes instead of the tortillas.
• Use any other cooked lean protein in place of the chicken andouille.
• Use any other cooked, chopped, and dried green vegetables.
• Use whatever cheese you have on hand.
• Use 12 whole eggs in place of egg whites for a higher fat content.

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Yesterday’s Whiteboard: Tempo Front Squat | Deadlifts, Box Jumps
6 Common Deadlift Errors Alan Thrall
Woman Who Drinks 6 Cups of Coffee Per Day Trying to Cut Down on Blue Light at Bedtime

Tempo (31X1) Front Squat

2-2-2-2-2

Work up to a heavy double Tempo Front Squat.

Post loads to comments.
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AMRAP 9 Minutes:
3-6-9-12-15-18…add 3 reps per round
Deadlifts 225/155
Box Jumps 24/20″

The barbell weight should be on the medium-heavy side for you and unbroken through the 9s, at least, on the fast end. The Box Jumps are Rx’d as a two-foot take off. Step-Ups are scaled.

Post rounds, reps, and Rx to comments.

And the winners of the 2017 Look, Feel, Perform Better Challenge are [drumroll]… CFSBK power couple Steph M. and Andrew S.! Congrats, you crazy kids. Here’s Steph before (L) and after (R). 

We’re so proud of everyone who recently completed the Look, Feel, Perform Better Challenge, our 12-week collective kickstart toward healthier nutrition and recovery habits in the New Year. Among the dedicated CFSBKers who rethought their diets, counted macros, and put in quality time with the foam roller, three women and three men stood out to us as winners, and we’ve been annoucing them this week. We’ve also asked them to tell us a bit about the “secrets” to their success. Monday we announced the 3rd-place winners and yesterday we brought you the 2nd-place winners. Today we’re pleased to announce the 1st place winners: Steph M. and Andrew S. This power couple really committed to changing some habits and reaped the rewards! They’ll each receive a free month of Unlimited Training at CFSBK.

Steph M.

“I can’t believe I thought I was living a normal life in 2016. I almost didn’t even do the Challenge because I didn’t think I was THAT bad. Then when I decided to do it, I got nervous that I wouldn’t be able to commit and maintain changes. Three months is a long time! And I really liked my Stacy’s pita chips. The first two weeks or so required mental strength and left some tummy growls at bedtime for dessert. After that it was smooth sailing – feeling amazing, pants fitting comfortably, performing like the ‘old’ me (2015 Steph) at the gym. I even dropped a weight class for Iron Maidens! I initially signed up for a higher one than I ended up weighing in at. I also didn’t want to do the Open this year because I knew my (aerobic) performance had been declining, but by the time the workouts rolled around my body was already adapting to a better lifestyle and I’m really proud of the workouts I posted. TBH, Andrew and I had some really good laughs comparing our before and after photos. Who were those people?!”

Andrew S.

Before (L), After (R)

​Tonight from 6-8:30, Herondale Farm’s Jerry Peele will be in the house​ during the monthly pickup​ to answer your questions about his​ grass-fed and pastured​ meat and egg CSA, which CFSBK has been offering for many years. ​ He can even sign you up on the spot for a ten-, fifteen- or twenty-pound ​share you can customize​.​

A meat CSA (community supported agriculture) subscription benefits both the farmer and the consumer by bringing highest-quality, whole-animal cuts to you at an extremely competitive price.

He’ll have cuts for you to buy and take home, and there will also be some samples to try.

As always, if you have questions about the CSA, reach out to Michele at mignyc [at] gmail.com.

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Yesterday’s Whiteboard: Rest Day
Goat CrossFit Weed’em & Reap
CrossFit Open 17.5: What Do 150K Results Say About the CrossFit World? Observatory

Mo A. before (L) and after (R) the 2017 Look, Feel, Perform Better Challenge.  Mo is among the top-3 winners of the LFPB Challenge for the second year in a row!

We’re so proud of everyone who recently completed the Look, Feel, Perform Better Challenge, our 12-week collective kickstart toward healthier nutrition and recovery habits in the New Year. Among the dedicated CFSBKers who rethought their diets, counted macros, and put in quality time with the foam roller, three women and three men stood out to us as winners, and we‘ve been annoucing them this week. We’ve also asked them to tell us a bit about the “secrets” to their success. Yesterday we announced the 3rd-place winners. Today we’re pleased to announce the 2nd place winners: Mo A. and Sarah M. They’re each taking home a Specialty 10-Class Punch Card.

Mo A.

This is my second time doing the Challenge. For me, this was more of a continuation of lifestyle goals of eating healthy, taking fish oil daily, drinking 64oz+ water, and getting a solid 8 hours of sleep. The biggest adaptation I made this time around was (due to) programming. I did 10 classes of 1:1 with Brett and followed a schedule of bodybuilding programming, Short Circuit, CrossFit, and AR. The biggest change for me was how my body reacted to the programming. I was able to shed belly fat and increase muscle mass, which translated into strength: a 20lb Bench PR and a 10lb Front Squat PR. This is my 15th month (continuing from last year) following the Challenge. For me, it’s just a continuation of keeping up with a healthy lifestyle. THANK YOU!!!

Sarah M.

Before (L), After (R)

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Yesterday’s Whiteboard: Bench Press | Run, Squats, Pull-Ups
Music in Training: Is It Helping, or Making You a Whiny Baby? Catalyst Athletics
Meditation’s Calming Effects Pinpointed in Brain Scientific American

Bench Press

10-10-10

Work up to a heavy set of 10.

Post loads to comments.

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3 Rounds for Time:
550m Run
40 Squats
20 Pull-Ups

Post time and Rx to comments.

Koji O. and Jess P. dropped into CrossFit Heart & Beauty in Tokyo for some Snatches and Thrusters yesterday

The Look, Feel, Perform Better Challenge Winners: 3rd Place

We’re so proud of everyone who recently completed the Look, Feel, Perform Better Challenge, our 12-week collective kick-start toward healthier nutrition and recovery habits in the New Year. Among the dedicated CFSBKers who rethought their diets, counted macros, and put in quality time with the foam roller, three women and three men stood out to us as winners, and we’ll be announcing them over the next three days. We’ve also asked them to tell us a bit about the “secrets” to their success. Today we’re pleased to announce the 3rd place winners: Barbara K. and Steven N. They’ll each receive a personal training session with Coach David.

Barbara K.

I went in to the Challenge thinking I would try to sleep more and work on Active Recovery, but I ended up succeeding most on eating more balanced macros. I have been at the same weight for a few years and had no intetest in losing weight, other than the typical 3 pounds extra from the holidays. This was my first time doing Level 2 and balancing out my macros. I was.very happy getting away with a high calorie and high fat intake thanks to 5 days at the gym each week. So reluctantly, I decided to watch my macros and then added in more effort in better timing my meals for recovery, and I’m so glad I did! It makes a difference in my recovery and how I felt. Also, since I lost close to 10 pounds, I leaned out a bit without sacrificing performance on lifts and in workouts. For my LFPB Capacity Test, I went from, 6 rounds +8 reps and 41 calories, to 7 rounds, 9 reps and 42 calories.

Steven N.

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Nick’s Journey CrossFit Press On
50 Reasons Why Everyone Should Want More Walkable Streets Fast Company

Cluster

Take 15 minutes to work up to a heavy Squat Clean Thruster, a.k.a. Cluster. No jerks allowed.

Post loads to comments.

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Tabata Mash-Up (8 rounds each, alternating):
Toes-to-Bars
Push-Ups
Reverse Lunges

Scale Toes-to-Bars to Hanging Leg or Knee Raises as needed.

Post work to comments.

Coach KHarpz, Ali B., Katie E., and Toni S. dropped into CrossFit NOLA this weekend!

MEET THE FARMER: CSA Event with Samples to Taste and Buy!

On Wednesday evening, Herondale Farm’s Jerry Peele will be in the house to answer your questions about his monthly meat and egg CSA, which CFSBK has been offering for many years. Grass-fed and pastured protein is his specialty, and the taste and quality of his offering is impossible to beat.

Herondale brings custom-cut beef, pork, lamb and chicken to the gym once a month in ten-, fifteen- and twenty-pound shares you can customize. There’s no more economical way to get grass-fed meat in your life! The pastured eggs, if you haven’t tried them, are incredible. 

He’ll have cuts for you to buy and take home, and there will also be some samples to try.

As always, if you have questions about the CSA, contact Michele at mignyc [at] gmail.com.

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Yesterday’s Whiteboard: Front Squat Metcon
Who Has The Healthiest Hearts In The World NPR
4 Movements to Improve Your Thoracic Spine Mobility BarBend

Front Squat Metcon

5 Rounds for Time:
15 Kettlebell Swings 32/24kg
12 Front Squats 165/115
9 Handstand Push-Ups

The swings are Rx’d as American. Bar comes off the floor. The FSQ weight should be medium heavy for you and unbroken on the fast end. Scale ROM or to Push Ups for the HSPU.

Post work to comments.

Coaches Margie and Jeremy just welcomed Clio Edith Fisher into the world! Clio weights 6lbs, 12oz and was born on March 30th after 30 hours of labor. Congrats, Margie and Jeremy!

This Week at CFSBK in Review

1. This week we shared member Susan Pittard’s photo series “Strong Is a Woman.” It’s an astonishing set of photos featuring CFSBK women. See Monday and Thursday‘s posts!

2. The 2017 CrossFit Open is OVER. On Thursday, we gave you the top-10 ranked women and men at the gym. Congrats to Bob S., who came in 15th in the Northeast Region’s Masters 55-59 division!

3. The 2017 CFSBK Open Intramural Team Competition is also over, but not really! Yesterday we recapped Week 5 of league action, which included flying kettlebells, legal name changing, and everyone’s favorite sporting outcome: the good ol’ tie.

4. Schedule Change: Strong Fit has returned to Saturdays at 8am!

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Yesterday’s Whiteboard: Rest Day
Fold & Cut Theorem The Kid Should See This
Are GMOs Good or Bad? Kursgesagt

CFSBK Open Intramural Team Competition: Final Rankings

The 2017 CrossFit Open is over. So is the 2017 CFSBK Open Intramural Team Competition. PSYCH! It’s not over because, like last year, there’s a tie for 1st place. You guys are annoyingly good.

After WHAMRAP! claimed sole ownership of first place last week, each and every team member legally changed his or her name to George or Andrew. This good-luck charm seems to have worked, as the team posted 41 points in Week 5, their highest score of the year. But is wasn’t quite enough as 2 Legit 2 Quit channeled the power of the Hammer and matched that score. Anyway, say hi to Coaches George Fox and Andrew Myers next time you see them.

This year, we awarded teams bonus points for participation based on the total number of Open Workouts each team completed. This proved to be the difference for Snatch Me If You Can, who finished the year in 3rd place. All in all, everyone put in an outstanding Week 5 performance, with no team scoring lower than 46 points. Cheers to everyone!

Jeers, however, to Los Snatchos team member Jay R., who proved that the rumors of PED use that have been plaguing him all season are true when a kettlebell slipped out of his hands and sailed across the gym during Tuesday night’s Anti-Gravity class. Which is the PED that enlarges your head but shrinks your hands? Jay is doing that one. Luckily, nobody was injured by this tiny-handed terror.

Stay tuned to the blog to find out how we’re going to break this here tie!

Team – Overall Average (Pariticipation Points) = Final Score

1. WHAMRAP!: 48 (-5) = 43

1. Team 2 Legit 2 Quit: 48 (-5) = 43

3. Snatch Me If You Can: 48 (-4) = 44

4. We Rx-Cited Just To Be Here: 50 (-4) = 46

 5. Los Snatchos: 52 (-4) = 48

6. Alternative Reps: 53 (-4) = 49

Open Intramural Team Scores

News and Notes

• Strong Fit, which was moved to Sundays at 8am for the Open, will be back to Saturdays at 8am starting tomorrow!
• CFSBK member Robert C., whose photos we’ve been featuring on the blog lately, recently wrote a fascinating article for Fast Company about building a bot to apply for thousands of jobs. Read the piece here!

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Why Is There So Much Fast Food in Poor Urban Areas? Pacific Standard
The Victorian Teenage Girl Who Entertained Crowds By Overpowering Men Atlas Obscura

Power Snatch

Take 10 minutes to warm up to work weight and maybe beyond.

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Partner WOD

In teams of 2, partners alternate full rounds to complete…
10 Rounds for Time:
5 Power Snatches 95/65
10 Overhead Squats
30 Double-Unders

The barbell should be light and unbroken on the fast end. Scale load and Double-Unders to Single-Unders as needed.

Post time, Rx, and partner to comments.

Alex B. takes on 17.5 at last week’s Friday Night Lights event. More photos from the 5th and final FNL can be found here

CFSBK Individual Open Leaderboard: Final Rankings

Men’s NE Region has about 15,525 athlete placings!