CrossFit South Brooklyn

Established 2007

Push Press

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Work Up To A Heavy Triple

No Misses, No Slop, lots of bar speed.

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As Many Rounds as Possible In 7 Minutes Of:
7 Ring Push-Ups
14 Box Jumps

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Bethany and Rocket Go For a Row

The CFSBK Book Club meets this Sunday! More Details here

Shaye’s Famous Paleo Brownie Recipe

If you went to the second potluck this year you no doubt tasted Shaye’s amazing Paleo Brownies. After countless petitions, much clamoring and a potential kidnapping that never happened, Shaye has finally revealed her brownie recipe! 

  • 2 Cups of almond butter
  • 2 Eggs
  • 1 Cup Agave Nectar or Raw Organic Honey **I use Raw Organic Honey – especially during the challenge.  
  • 1 Tbsp Vanilla Extract
  • 1/2 Cup Cocoa Powder ** I use a little bit more than a 1/2 a cup, probably close to 3/4
  • 1/2 Tsp Sea salt
  • 1 Tsp baking soda
  • 1 Cup Enjoy Life Chocolate chips
  • 1 Cup Freeze Dried Strawberries **Make sure you crush these up into a powder before you put them in the mix.
  • 1 Very ripe banana **I also use about 1 1/2 bananas
Process:
  1. Preheat oven to 325 Degrees F
  2. In a large bowl, using a hand mixer blend your almond butter to make it a smoother consistency
  3. Next blend in your two eggs
  4. Now blend in the raw honey and the vanilla
  5. Add the salt, baking soda, and then SLOWLY add in the Cacao powder.  Seriously. SLOWLY.  This shit goes everywhere when you’re using a hand mixer.  
  6. Crush of the freeze dried strawberries so that they are a powder (this kind of acts like a cup of sugar).  Now fold in the chocolate chips and the crushed up strawberries and mix well by hand to ensure an even distribution of it all **NOTE: I probably use more than a cup of Chocolate Chips.  I mean… why not.  
  7. Take your ripe banana and mash it to a paste and mix that in by hand as well
  8. Grease a 13×9 inch baking dish with coconut oil bake for 35-40 minutes or until it passes the toothpick test. 

What Was The Last Thing You Cooked?
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Ring Push-Up Demo Gymnastics WOD

Comments

  1. OMG FINALLY, Shaye! I tried another paleo banana brownie recipe last week and it was a HOT MESS DISASTER. Can't wait to make these for realsies.

    The last thing I cooked was swordfish with a citrus-basil pesto and a side of orange- and ginger-scented spinach. Not a meal to write home about, but pretty good.

  2. Grilled flap steaks and pork chops with a carrot-cucumber salad dressed in s&p, evoo, and vinegar. Quick, simple, and delicious. I'm a gas grill convert.

  4. 6am with Coach Osorio. Worked up to a 190# triple on the push press. That's 5# more than my press 1RM and I feel I can hit 195 or 200 next week. 4 rounds + 15 box jumps (24" box) on the metcon. First time doing ring push-ups in a wod. Not too bad. Box jumps were clearly the limiting factor. 100 sit-up cash-out was not easy.

    Last cooked meal: sous-vide tandoori chicken (chicken breasts, yogurt, garlic paste, grated ginger, curry powder, paprika, cayenne pepper, salt), carrots braised in chicken stock, white rice. The chicken was very moist and tender, but needed more flavor. Next time I'll brine the breasts first and up the spice content all around.

  5. Team Ryan has been involved. recent highlights were the pulled pork but added some orange juice to the lime juice, was a big success. Leg of lamb with rosemary and garlic, and we did salmon last night. Lots of asparagus lately

  7. I have lost all respect for Fox. he did not know who ally sheedy is.

    Good lifting with visitor from another state today, Cory.

    110# on the push press.

    then 4+4 rounds on the metcon, with 24" box

  8. 6am with coach D.O.

    pre wu
    foam roll
    lax ball
    droms
    intros

    wu2

    PUSH PRESS
    (45 95 135)
    165 185 195

    WOD
    6rnds + ring PU
    step ups for box jumps

    surprise gift of 100 sit ups at the end.

  10. Fox… really?! Ally Sheedy, for crying out loud!

    Last night – Sweet Italian Chicken sausages from the Northampton, MA, Co-op (best. sausages.ever.) with peppers, onions and mushrooms.

  12. I actually cooked my breakfast this morning: sauteed spinach and kielbasa with eggs and bacon. That's about as gourmet as I get.

    Now to catch up on some workouts. After taking about 2 weeks off of just about everything except for 1 attempt at surfing and 1 WOD during vacation, I'm back:

    Tuesday:
    Squat Cleans:
    -worked triples up to 133#, felt good.

    Wednesday:
    AM:
    –run, 1 lap around Prospect Park (Ragnar is right around the corner now, yikes!)
    PM:
    –Speed Squats 12×2 at 120#
    –Power-ish Helen–5 RFT of:
    100m sprint
    8 KB Swings, 24kg, Russian
    5 Pullups
    Time: 5:48ish
    I've been having some right shoulder issues for a bit but I had no pain with the pullups so that's exciting.

    Today:
    5000m Row (at home!) in 24:48.9
    -easy recovery day, kept at 2:30 split and 17s/m

  13. Back in 1994, I saw Ally Sheedy on the Upper West Side, wheeling her baby around in a stroller. I felt blessed; I used to have a crush on her.

  16. You may have noticed the rep scheme on the couplet changed from 21 to 14 box jumps. After observing the 6am class go through it I decided it wasn't as balanced as I wanted it to be. Thank you/sorry 6am Warriors

  17. Just wanted to say that I read the book club book, but cannot make the meeting. I had no thoughts on it so in that sense, it's not that big a deal. Still, I feel melancholic, to put it literarily. I hope you guys have a good time.

  18. Coach Fox just broke my heart.. "that weird chick from Breakfast Club?!!?" Sigh.

    This morning was good! Kept pace on the run with KH so nice and zippy, getting fast guys, beware! Then all the usual stuff. PushPressJumpPushupSitup.

    RE: greasing the wheel – I've been doing exactly that for pushups, per Coach Nick, and during each random drop down, as of today, can NOW DO one strict per set but with the rest using knees. I have done 3 so far today instead of my magical just one in total. I'm on the chinup quest as well. I may be flexing a little right now.. my dog is totally not impressed.

    Last thing I cooked: two poached eggs, braised kale with lemon, seared up a steak, and broiled japanese sweet potato = breakfast

  20. Push Press – worked up to 185 with Alex, who handled 235 like it was a baby.

    WOD W/ RPU and 24"
    6+2RPU

    I am going to wikipedia Ms. Sheedy right now…

  21. AWWW thanks for the brownie love you guys! My boyfriend will be happy to know that all of the horribly-failed paleo-dessert experiments that I forced him to eat were not in vain!

    Had an AWESOME 6 pm class tonight with the Lady Fox and Josh… PR'd my push press @ 75lbs.. and honestly feel like I could've gone up to 80 (I need to stop psyching myself out)

    Did 5 rounds + 2 pushups (modified).. conquered the 20" box jump, so I'm officially off the 16".

    Starting to see major improvements and I'm bumping up to 5x a week next month from 3x and I can't wait!

    ALSO Re: Fox vs. Sheedy: I feel as though "the weird chick from the Breakfast Club" IS in fact accurately recognizing Ally Sheedy, since that's what most people would say

  23. Cra-zee NY Strip steaks for me and the fellas, 20 minutes ago. Cast-iron pan method. Sublime.

    Dmak, we now have wings and sausage in our future.

  24. Thanks Jeremy, for letting me use the platform tonight.

    Light Snatches, Cleans, Jerks, Snatch Balances, and OH Squats to Warmup

    Clean and Jerk
    1-1-1-1-1
    45k-55k-65k-75k(f)-75k(f)
    Felt very solid even though I didn't get to 75 like I did last week.

    1-Handed Barbell Snatches
    3×3 each arm
    35#
    These were super fast, can easily go up next week. Also, I LOVE these, felt like they were much more crisp than my real snatches

    Tricept OH Extentions
    3×10
    45# plate

    Dumbell One-Legged Shoulder Raises
    5-5-5
    15-20-30#
    These were easier than I thought they would be. Will try opposite leg next time.

  25. Fox, tisk tisk tisk

    David, please make a WOD with everything Fox hates and call it "Ally"

    I HATE that there's no Thursday noon class. This is the second time it's screwed my game all up.

    Last meal- roasted chicken, brined with ginger powder, stuffed with ginger, cilantro, garlic and pepper (red + black), basted with soy, ginger powder and sesame oil.

    Next meal- chicken stock made from carcass/stuffing.

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