Nate recently visted CrossFit Fenway. “Great box right across the street from Fenway Park. Got hazed considerably for being from NY (made me do an extra round of the WOD)”

• We’re in “back off week” where we start prepping for the upcoming cycle. If you’ve been hitting it hard lately, make some extra time in your personal life for some R&R.

PR City!

Here are some recent accomplishments from some CFSBKers. If you’ve got a recent PR or accomplishment, post it to comments.

Whitney H: 0:42 L-Sit
Coach Melo: 9:24 “Helen, 12:04 “DT”, 15:59 30 Muscle-Ups for time
Jake L: 240lb Snatch, 297lb Clean and Jerk
Coach Jeremy: 225lb Press
Charlotte K: 155lb Bench Press
Courtney H: First Chin-up

Our thoughts are with everyone affected by yesterday’s tragedy in Boston. The CFSBKers who were in attendance at the Marathon are all okay.
________________
Shelter From The Storm CrossFit

Today we’ll spend 20 minutes working a variety of handstand progressions. From basic wall walks to free standing holds

Post experience to comments
_________________

Complete the following work NFT
100 Kettlebell Swings
75 Sit-Ups
50 Push-Ups

Break up however desired.

John McD and Nate O take to the Rings at Prospect Park

___________________
The Five Essential Olympic Lifting Drills CrossFit

The gym is closed today for the final day of the Starting Strength Seminar with Coach Mark Rippetoe. We’ll be back to our normal schedule tomorrow morning. We love you!

Mirko and Zach at the Spartan Race at Citi Field

Also, from Pavel M

If you normally come to the gym Saturdays or Sundays, what are you doing to replace that time this weekend?
________________
Level 1 Lunchbreak workout with Jason Khalipa and Austin Stack CrossFit

The gym will be closed today while we continue to host Mark Rippetoe and Staff for the Starting Strength Seminar.  A bunch of CFSBKers are meeting are Red Hook Track tomorrow at 11am to do a Track/Bodyweight WOD followed by some food.  If you’re meeting anyone at the gym, show up around 10:30am out front. The gym inside will be closed.

Coach Rippetoe uses a wrench to explain moment arm forces in barbell training

Pork Tenderloin with Marinara Sauce/ Pork Tenderloin with Aji Sauce

By Christian Fox

Here’s a great, simple, way to enjoy either of the two sauces from the last recipe installment. If you have the sauces on hand (you do, right?) then most of the prep time, which is minimal, is spent chopping the vegetables. The vegetables are easily interchangeable with others you have on hand or like better. Zucchini, cauliflower, parsnip, or bell pepper would all work well. The denser the vegetable the smaller you’d chop it so they all finish at the same time.

Preheat oven to 425 degrees

You’ll need:
2 1¼ – 2 lb Pork Tenderloins (these often come wrapped two in a pack)
3-5 cloves of garlic, minced
1 large Onion, chopped or sliced into bite sized pieces
1 large Carrot, peeled and ¼ inch slice on the bias
1 head of Broccoli, chopped into bite sized pieces
4 Tbsp Olive Oil
1 tsp Thyme
2 tsp Black Pepper
3 tsp Salt
2 tsp Oregano
2 tsp Cumin
¼ – ½ tsp Cayenne Pepper (or dried chipotle), optional

In a large mixing bowl, toss the onion, carrot, and broccoli with 2 Tbsp olive oil, thyme, and 1 tsp salt to coat the vegetables in oil and seasoning. Spread the vegetables into one layer on a large sheet pan. Put the pork tenderloin in the mixing bowl with the remaining olive oil and salt, black pepper, oregano, cumin, garlic, and chile if using, and toss to coat. Place pork on top of vegetables on the sheet pan and roast at 425 degrees in pre-heated oven until a thermometer reads 150 degrees on the pork, probably 15-20 minutes. Remove the pork to cool before slicing and let the vegetables roast for another 10 minutes so they become a bit crispy (and infinitely more yummy).  Serve the pork sliced over the vegetables and top with either the marinara or the aji’.

Cook! Enjoy!
________________
This is Colossal
Abandoned Porn (SFW)

Jay R after running a 30 minute PR on his Marathon in Richmond, VA. This Qualified Jay for the Boston Marathon this Monday.  Good luck!!!

• Reminder that there is No Open Gym tonight nor are there any classes this weekend while we host Mark Rippetoe for the Starting Strength Seminar

Red Hook Track WOD this Saturday

Bummed the gym is closed this weekend? Come on down to Red Hook Track at 11am on Saturday for a track and calisthenic WOD followed by a post workout meal at the trucks. All are invited! Honarary coaches Chopra, Cornish and Cavello will be organizing the event.

CFSBK Training Videos

Jeremy Goes For A Heavy Single On The Bench Press  David Osorio
Christian Reiss Goes for a 1RM Deadlift David Osorio
Kettlebell, Pull-Up WOD Demo with Josh and McDowell David Osorio
CFSBK Collected Training: V1 David Osorio
Matt Ufford: Fight Gone Bad 2010 Ari Bassin-Hill
David Slow Motion Snatch Malcolm Spittler
David 2 Methods Kipping Muscle Ups Malcolm Spittler
Brian D Clean and Jerks 280lbs

Share something art related in the comments section!
__________________
Who lives longest? NYT
Floor Living Conditioning Research

For Time:
Row 2000m
50 Pistols
30 Hang Power Clean, 225/135

Annie Thorisdottir does this workout in 11:47
Carl Paoli Talks Pistols for this workout

Post time nad Rx to comments.

JBails goes Chest to Bar

Red Hook Track WOD this Saturday

Bummed the gym is closed this weekend? Come on down to Red Hook Track at 11am on Saturday for a track and calisthenic WOD followed by a post workout meal at the trucks. All are invited! Honarary coaches Chopra, Cornish and Cavello will be organizing the event.

Meet the Farmer and Meat Share Raffle, 4.20.13

One of the most important benefits of belonging to a CSA is the opportunity to know your farmer – in person! On Saturday, April 20, Jerry Peele and Christine Harrington from Herondale Farms (providers of our meat, poultry and egg CSAs) will visit CFSBK. Come say hi!

From 8:30-1, they’ll be in the house to answer questions, sell bacon, sausage, hot dogs and eggs, show off a sample 15-lb meat share, and sign folks up on the spot for all of their CSA options. They can even accept your share payments.

Just like last time, they’ll also be selling raffle tickets for a 15-lb share, and at noon they’ll choose a lucky winner to take that meaty goodness home.

Questions? Email Michele at mignyc (at) gmail.com.
_________________
Mikko Salo Does 13.5

21-15-9 Reps for time of:
Overhead Squat 135/95
Chest to Bar Pull-Ups

Barbells come off the floor in this workout.

Post time and Rx to comments.

Coach Noah and Joe get mentally prepped for 13.3

Scheduling Reminder

We’re hosting renound coach Mark Rippetoe this weekend for the Starting Strength Seminar and will be closed on Friday evening and this weekend. If you usually come to one of these times please bank your class(es) and use it in the upcoming week or after. If you’re a 5 time a week athlete you can use up the missed classes at Open Gyms.  Thanks for your understanding!

MCA Day on Degraw Street!

On Saturday May 4th, the Littlefield Performance and Art Space across the street will be hosting a free event to celebrate the life of Beastie Boy Adam “MCA” Yauch. There will be art to check out, music to listen to and some entertainment to pay proper tribute to the musician, rapper, activist and director and Brooklyn native. For more information visit www.facebook.com/mcadaynyc.

What do you think about right before a hard workout or lift?
_________________
That’s Gotta Hurt Chirontraining
A New Endorsement For Fish NYT

Do you love awesome pictures of CFSBKers as much as we do? Well then head on over to Bekka P’s Flickr page to see some more shots like the one above from 13.5

• Last week we linked to this beautiful video of Chad Vaughn Snatching. Check out this follow up where Chad talks about his positions and what he’s thinking while lifting heavy.

The Veggie CSA Deadline is April 15!

Sign up today for the Sol Flower Farm Vegetable CSA, which starts in June. The deadline for registration is April 15. Don’t miss out on this awesome opportunity, and don’t forget you can post to the blog if you’re looking for someone to split a share with. Veggie CSA sign-up details are here. Email Michele with questions: mignyc (at) gmail dot com.

Hold the Date: CFSBK Field Trip to Herondale/Sol Flower, June 30

We’re working with our CSA farmers to plan an awesome trip upstate for any interested CFSBK members. Farm tours, a big picnic, and even farm WODs are all in the works! Save the date: Sunday, June 30.
_____________________
CrossFit… What is it??
Strength Training as a Family Affair NYT
“I’m Google” (Keep scrolling down)
Spasm!! Spasm!! Dang It!! Cathletics

For Time:
Run 1000m
30 Handstand Push-Ups
Row 1000m

Modify the Handstand push-ups with either slightly decreased range of motion or Dumbbell Presses.

Post time and Rx to comments.

Scott Panchick crushes 13.5 with a total of 254 Reps. That’s almost 3 sequential Chest to bar Frans!

Thus ends the Open!

We’re 5 for 5 in the 2013 CrossFit Open.  CFSBK is proud of every single athlete that signed themselves up for this year’s competition.  We hope you enjoyed it and got some valuable experiences about your strengths and weaknesses. For many, the workouts were Rx’d beyond what they’ve ever attempted and through the 5 weeks many surprised themselves with what they were capable of when put to task. More competative athletes also gave each workout 100% and put up some incredible numbers. If certain movements or loads were simply impossible at this point in your training career, fret not. Make note of it, train hard and see if you can’t make those weaknesses strengths over the next year.

Ultimately, the Open is a chance for Affiliates and the greater CrossFit community to throwdown together and see where we all stack up. We hope you had fun with it over the last 5 weeks and enjoyed the weekly gut checks.

Results

Below are the top 10 Men and Women CFSBKers from this years Open. To see the full gym leaderboard, click here. As a team, we placed 88th out of 262 in the North East and 944th our of 2,822 world wide!

MEN

Women

_____________________
What feedback did you get out of this year’s Open?

12 minutes to practice the Clean and Jerk Complex of:
First Pull to Knees + Hang Clean + Split Jerk

Post loads to comments.
e6/6 compare to 3.23.13
__________________

Open WOD 13.5

Complete as many rounds and reps as possible in 4 minutes of:
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

To read the full workout description and standards, click here. Don’t forget to submit your scores before 8pm today.

Coach Josh (122 Reps) and Paul D from CFV (140 reps)

• Thank you so much to everyone who came out to either volunteer, compete or spectate yesterday.  The final workout was a huge success and team CFSBK represented extremely well.
• There is no Comp Class today
• Check out CFSBK on CrossFit Holistic’s blog! These guys have a CrossFit affiliate in Sweden and are in the states for a few weeks to learn more about CrossFit in the states. Awesome! (Anyone read Swedish?…)

Police Commissioner’s Brownsville Basketball League

_________________
The Proper Way To Eat A Pig NYT
#Timehacker: How Do You Keep Your Email Inbox Under Control? Greatist