CrossFit South Brooklyn

Established 2007

Rest Day

Posted on

Debbie
Debbie Does Double Dream Hands

Tonight's Rest Day Dinner
Host: Justin L
Host Contact: Justin(AT)mutopo.com

Detals:
8:30pm Dinner at Coco Roco located at 392 5th Ave. between 6th and 7th.  The dinner is at 8:30 so the Friday night Open Gym folks can come too after their workout.  Please RSVP today, ideally by noon.

Thanks, Justin for volunteering to host!

New Movement Pool
The movement pool for the next cycle will be:
The Snatch, Front Squats & Push Press

As usual, the Snatch will be on Monday, Front Squats on Saturdays and Wednesdays and Push Press on Thursday.  Watch the above videos and do a little independent research on your own to dial in your understanding of these moves before we get started tomorrow.

Were you involved in any sports in college?
__________________
Beware the Myth of Grass Fed Beef Slate
Gym Rats and Dope Fiends Slate
Kevin Paulings Home CrossFit Gym
Ian Mehr's Home CrossFit Gym

Comments

  1. Double dream hands…possibly the new official sbk dance? Great video, put a huge smile on my face!

    I love how the pic captures the energy of that movement. Deb you look fantastic as usual, and you got excellent lines!

  3. Deb, I can’t see the video yet, but I love the picture! that’s awesome!

    1988 was wearing girbauds and cavariccis.

    No collegiate sports other than the varsity keg stand team. I have a letter and a few records.

  4. Shiny-Happy-Pixie-Deb-Beast!

    That’s a great pic! And, I can totally Jim rocking Z Cavariccis and bopping to some Vanilla Ice. Circa 1988 I was rocking a frizzy mullet, tight jeans, a leather trench, and shit kicker boots.

    ———–

    No sports in college, I didn’t go to college until I was in my 30’s, closest I got then was getting schooled on the basketball court by all the kids who considered me a novelty of sorts.

    ———

    I am happy to be a Gym Junkie. I like my drug.

  6. No college sports for me, either. Just the standard recreational binge drinking, like Jr.

    I just bought myself a crock pot. Any recommendations on a good slow cooker cookbook? As a total newcomer to eating beef, I need all the help I can get. So far, when I cook beef, I can’t get it to taste like anything other than wet-dog. I can’t imagine this is what Peter Luger’s is making all of their money off of. What am I doing wrong? Tips, please!

  7. LOVE the photo, Debbie! In the 80s I wore a red beret and super-pegged baggy pants with my treasured bright yellow Esprit sweatshirt. Or else my big floral print sweatshirt. So many sweatshirts…

    In college I rowed for one year and then took my life back.

    That grass-fed beef myth article is really infuriating. It gives no attention to the big question of how meat gets contaminated with the content of a cow’s guts to begin with. If cows are raised humanely and butchered cleanly, contamination is much less of an issue than if they are standing in their own shit all their lives.

  8. That photo is incredible. I want those leggings! And jazz shoes.

    I did no sports in college, I mostly just did drugs and plays. I was a cheerleader in Junior High, though, with a big poufy bangs. I played softball freshman year in high school and then decided that competitive a capella choir was enough for me. We sang in Latin. Boom.

    Anyway. Fun morning class. I thought that row was going to be excruciating and difficult to focus on, but it wasn’t half bad. My killer strategy was to keep pace with Kevin. Takes the guesswork right out of it. 3327m at 21-23s/m, with only a handful of blips into 24s/m.

    And Jenna, I was given this crock pot cookbook a couple of years ago:

    http://www.amazon.com/Your-Mothers-Slow-Cooker-Cookbook/dp/1558322450

    It’s a good place to start, and you can easily Paleo up a lot of the recipes. I also love Cook’s Illustrated — their iPad/iPhone app is great, too.

  9. Jenna J- I own that Not Your Mother’s Slow Cooker book and would be happy to lend it to you.

    Another goldmine of crockpot recipes is this website by a woman who cooked in hers for a whole year in 2008:

    http://crockpot365.blogspot.com/

    Finally, for easy failproof crockpot beef I would recommend you start with pot roast. Below is a link to Rob Isreal’s recipe from the Paleo Potluck. Pay attention to the cut that is asked for in the recipe – that’s how you help guarantee results.

    http://crossfitbrooklyn.typepad.com/crossfit_brooklyn/cfsbk-paleo-challenge-2011.html

  11. Jenna,

    Your best bet for other types of beef (steaks, burgers, kabobs, etc) is the grill because it’s provides a nice char. If not that, a cast iron skillet. Again, with steaks and burgers you want to have a bit of char on the outside as it helps create a caramelized flavor.

    You should always sear the beef before cooking it in another implement (roasting, crock pot, stew, whatever). You should always salt the beef before searing it.

    For grilled meats (beef, pork, lamb) you should season before cooking. (You don’t have to salt first if you do this– all store bought seasonings contain salt). You can just buy powder rubs and shaker bottles. There’s tons of good ones- buy 3 and experiment.

    A simple one you can make yourself is just generous salt, pepper and thyme. Or salt, pepper and onion powder. Or salt, pepper and … you get the idea.

    I have a good beef stew recipe I can post. It’s simple to make and will help “break you in” a bit.

    Roasts are big and actually easy to make. It’s a little intimidating at first because you are dealing with a $60+ piece of meat (for a nice one), but they are easy to do and come out amazingly….

    Talk to me at the gym, I’m always happy to brag about my beef.

  12. Another cheer for the Not Your Mother’s Slow Cooker Cookbook. Also, Epicurious.com, MyRecipes.com, and FoodNetwork.com, all of which are pretty reliable for good recipes (pick the ones with high user ratings), all have crockpot recipes. Just search for “slow cooker” and all kinds of good stuff comes up.

  13. I did Shotokan Karate for 4 years in college, I ended up being president of the club. That was actually a lot of fun. IMO not terribly effective as any sort of self defense until you’ve had extensive training. I approached it more as sport and a challenging physical discipline. Lots of very refined movement patterns executed at high speed. Helped me develop body awareness, flexibility and quickness.

    I also did Brazilian Jiu Jitsu for 3 years, this was trained in a combination of the club sports program and the basements of people in the area who also trained. I loved Jiu Jitsu and found it incredibly challenging and rewarding in its effectiveness. My only gripe is that I was often nursing some sort of soft tissue injury. That’s what happens when 90% of the people you roll with have 20-40 pounds on you.

    Other than that, I lifted a lot with 2-4 of my friends. I would write the program for the day and then I’d manage my and their training as we went along. I also went for a run 1xW on average. I never liked it.

    I was 4 in 1988 and VERY interested in the trials and tribulations of the Teenage Mutant Ninja Turtles.

  16. my college life was equal parts meathead/nerd as it always was and always will be.I played rugby for all 4 years, some intramural soccer, and basketballI lifted 5 days a week with body building splits (i benched flat, incline and decline on Mondays), took creatine, protein, glutamine, xenadrine, zmass…You name it I was on it.

    But I also did improv/sketch wrote plays, acted in plays, wrote/directed/edited like 20 short films, and did a lot of drinking and some drugs.

  17. i attended a series of super-big-time sports universities (U Mich for undergrad, Syracuse for grad) and refused to attend or participate in a single sporting event the entire time.

    i am from a HUGE football family so this was seen as yet another pathetic act of useless rebellion.

    my mother was so appalled that i had never been inside the Michigan football stadium that, when she came to visit, insisted i take her to the empty stadium, break both of us in, and take a photograph of HER, in the END ZONE, assuming an extremely accurate approximation of the Heisman trophy statue.

  18. College… 8 years in the making:I did Goju karate near the end for about 18 months which I loved and was getting decent at. At one point I took a jogging for college credit (2 of them) and learned about my target heart rate and running against traffic. I jogged a bit too, but was not into it. I tried going to the gym a half dozen times ( they were free at UF) and couldn’t. Instead I played in lots of alt rock bands, cooked for a living, studied, took lots of electives in the music department, including playing string bass in the orchestra.

    As a HS student I was pretty athletic, but as a freshman pot was my most intensive discipline. I could overshare, but suffice to say I drank way more beers than the number of push ups i did over that span of time… Although I did have a couple periods where I got into push ups and tried to 100 a day for spans of time. I still drank way more beer though.

    Like Mig, I avoided all college sports even tho I was a “gator” (not!) but once went to a gymnastics meet (not even sure how I was dragged there) and was super amazed.

  19. 2 years of club ice hockey, a couple of intramural teams, and a lot of rec soccer during a year abroad. But, like the rest of you degenerates, most of my time was spent on vices.

    Back SquatWarmup: 45×5 95×5 135×5 185×3 215x1Work: 225x5x3

    PressWarmup: 45×5 75×5 95x5Work: 112.5x5x3

    Power CleansWarmup: 55×3 75×3 105×3 120x3Work: 130x3x3

    Back Squats will match at 5RM next session. I need to find a way to keep my chest up or I won’t get much past that.

    Press was fine. My wrist was relatively (surprisingly?) pain free.

    The 120 set on cleans was a result of poor bar math. These felt heavy in general, but again, I managed to get through it without hurting myself too badly.

    Afterwards did the 10:00 amrap of5 deadlifts (185 lbs)20 double unders

    Finished with 10 rounds exactly. Set a goal early on of not falling below a round/minute, so happy to keep to that. High rep deadlifts are always an adventure on my low back, so we’ll see how I feel mañana.

  22. I want to see a video of the actual dance in that photo!

    The pre-crossfit me fulfilled all of my college PE requirements with archery, belly dance and “relaxation yoga” (aka nap-time).

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