Jerk
3-3-3-3
Find a 3 RM
 
Novice: 4×3
Sets Across
Athletes can Push Jerk or Split Jerk.

Post loads to comments.
Compare to 12.16.10

21-15-9 Reps for Time of:
Pull Ups
Burpees

Consider scaling this up with a weighted vest and/or chest to bar pull-ups

Post RX and time to comments.
Compare to 11.23.10

Photo Courtesy of David Byrd

Good Luck to David and Margie

Coaches David and Margie departed this afternoon for the Northeast Regionals being held in Boston, MA this weekend.  They are part of the organizing and planning committee making the event happen.  It's a ton of work and a lot of moving pieces and we hope it all goes off without a hitch!  Good luck guys.
___________________

5 Barbell Rules Crossfit Lisbeth
Healthy Eating is Too Expensive CAVEMomma
Natural Bug Repellant Mark's Daily Apple
Top 10 Foods I Couldn't Live Without Mark's Daily Apple

Advanced: 3-3-3-3-3
Find a 3 RM
Novice: 5×3
Sets Across

Post loads to comments.

As Many Rounds as Possible in 8 Minutes
10 Renegade Rows*, each arm
20 Kettlebell Swings

Renegade Rows require a high level of stability and balance to perform correctly.  Don't rush these in the conditioning today. There is no push-up portion as shown in the demo video

Post rounds completed and Rx to comment.s

Josh L Squatting

Good luck to Aneal H as she gears up for her first Sprint Distance Triathatlon this weekend.  Go get em' Aneal!

Happy Birthday, Will S

CrossFit Total at Hybrid Athletics
Coach Margie has volunteered to organize anyone interested in competing in the Hybrid Athletics CrossFit Total Competiton on July 9th.  This is a grea opportunity to test your strength in a new environment and represent your gym and your training.  We've already got about 8 folks signed up and a few on the fence. All are welcome to participate! Remember that this event is being scored on total numbers as well as relative to body weight so everyone has a chance to place well.  If you're interested, register on the Hybrid site and contact Margie(AT)CrossFitSouthBrooklyn.com

CFSBK Recipe Repost!

Got meat? Got veg? Need variety? Add sauce…
By Christian Fox

            You’ve dutifully prepare some meals at home. But now, you’re getting tired or bored. It happens all the time. Folks set out full steam ahead with every intention of cooking more healthy meals at home, but in a week or two it becomes either too much work, or too monotonous. I’ve said before that a big key to actually cooking at home is pre-prep, that way it’s as easy as possible to throw a meal together on a Wednesday night after a long day at work, and the gym, and the dozen other things that you have going on in your life. Having a pre-roasted piece of meat can be a lifesaver here, as can having a quick cooking protein like filleted fish, lean pork chops, lean steaks, and the like. Problem is that just good old salt and pepper can start to seem like punishment after a while to some. Having a few pre-made sauces in your fridge or freezer to call upon can add variety to the same meat and veg throughout the week. Try these…

Aji’ – Kind of a Columbian salsa. This stuff is like crack. It takes any meat or fish to another level, and also works as an amazing dip, best scooped with some tostones. Super easy to make.

In a food processor or a blender:
3 cloves Garlic
1 small Red Onion, rough chopped
1-2 Chiles, rough chopped, depending on how much heat you like (Serrano or Jalepeno work well)
1 Red Bell Pepper, rough chopped
1-2 medium Carrots, rough chopped (carrots bring both sweetness and texture)
½ Bunch Cilantro, rough stems removed
2 tsp Salt
1 tsp Black Pepper
1 cup White Vinegar (or cider vinegar to keep it mas Paleo)

Add ½ of the vinegar first to help chop the veg, and then the other ½ to mix

This makes about a quart of deliciousness. The vinegar helps it keep well, but you can also freeze half for next month.

Basic Marinara – Everyone should know how to make this staple. It’s a template that can serve as the base for other sauces as well. The later addition of herbs, spices, or veg, can take this in any direction you want to go.

2 Tbsp Extra Virgin Olive Oil

2-6 cloves Garlic, chopped (really depends on your taste, I love a lot of it)

1 Spanish Onion, chopped

*Optional – 1 Carrot, shredded (adds sweetness)

2 35 oz cans peeled Tomatoes (best is San Marzano D.O.P. certified. It really makes a difference especially if you’re using the sauce as-is)

2 tsp Dried Basil (or chopped fresh if you’ve got it, added at the end of cooking)

1 tsp Red Chile flakes

1 Tbsp Salt

2 tsp Black Pepper

– Saute the onion in EVOO over medium heat in a medium saucepan until translucent.

– Add the garlic (and carrot if using) and sauté till fragrant

– Add the dried basil and chile flakes and stir a few seconds to bring out their oils

– Add the tomatoes, crushing them with your hands into the saucepan (Alternately you can dump them in and use a spoon or potato masher to crush them, but where’s the fun in that?)

– Add the salt and pepper and bring to a hard simmer, then reduce to low. Simmer on low for 15 minutes, or longer depending on desired richness of sauce.

This sauce can be doubled or tripled and kept frozen for some time. Use it as-is on meats, stirred into greens, mixed into sautéed mushrooms or squash as a ragout, or just top your morning omelette with it. Add cumin, cilantro, and some chipotle en adobo and it’s a Mexican sauce. Add curry powder and mix it in with pan-roasted cauliflower with cumin seeds for an Indian side dish. Throw a pint of it in the blender with a cup of coconut milk and desired spices and herbs for a pink sauce rich in flavor and healthy fats. Heck, fry up a pound of ground beef with a Tbsp or 2 of chili powder; add a pint of this sauce and viola, chili.

Cook! Enjoy!

___________________
What did you have for Dinner last night?

Pre WOD Set-Up

The Warrior Prepares for the CrossFit Games
Your Hero, My Hero and long time friend and former Coach at CFSBK, Jacinto Bonilla gets ready for the CrossFit Games in July.  Check out the video here!

Undead Jazz Festival at CFSBK
On Saturday, June 25th from 8pm-3am CFSBK will be one of the hosts for the 2011 Undead Jazz Festival. Founded in June 2010 the Undead Jazzfest is new kind of festival, bringing together an incredible array of artists from the new jazz and improvised music community currently exploding in New York City.  With no headliners, affordable tickets, unorthodox venues and no drink minimums, the Undead Jazzfest aims to shake the public perception of what jazz can be today, celebrating the incredible music being made in a setting that is inviting to both the veterans and curious new fans.

For more information and to get tickets, click here.

Thank you, CrossFit!
As many of you know, I spent the last 12 days in Ecuador with my roomate Mike.  Our trip included hikes through the Andes, a three day adventure in the Amazon which included cutting down 5 trees with a machete to make a boat and lots of weighted (back pack) sprints to bus stations.   At about 5 hours into our 10 hour hike though the Andes I realized that without CrossFit everything we did would have been much, much harder.  It's a nice reminder that while we train for the sake of training and for the fun of it, we shouldn't forget to use that fitness to adventure and play.  It doesnt matter if that means chasing your kids through Prospect Park, biking to Coney Island or participating in recreational sports leagues. 

What kinds of non-CrossFit physical activity do you participate in or would like to this summer?
________________________
New York Social Sports Clubs
ZOG Sports NYC
Ricky Bruch TTMJ
MOBRx for Loud, Creaky Knees Mobility WOD
My Reebok Opportunity, by Josh Everett CrossFit Journal Free Article
Paleo 101 Paleo Diet Lifestyle
Robb Wolf Says What? (video) Paleo Diet.cz

Snatch Balance
1-1-1

Weighted Chin Up
1-1-1

Post loads/chin-up scale to comments.
Compare Snatch Balance to 2.28.11 and 12.29.10
Compare Chins to 12.18.11

Josh M. during Sectionals WOD #1

Join us in welcoming back our intrepid leader David O. as he returns from vacation today!

Our New Strength Cycle Starts Wednesday!

Back-off week officially ends today and the new Strength Cycle starts on Wednesday, June 15th.  For the next four weeks, our lifting schedule will be:

Pull-Deadlift (Monday)
Squat-Front Squat (Wednesday/Saturday)
Upperbody-Push Jerk (Thursday)

Sundays will return to having the longer Met Con focus.  If you're a 2x or 3x/week athlete and wondering how to maximize your training check out Coach Fox's article "How do I Prioritize When Only Training 2-3x/Week"

That start of a new cycle is also a grea time to set revise/set your training goals so check out Fox's other article "Goal Setting"

______________________

What movement are you most looking forward to in this next cycle?
______________________

Pain in the Ass CrosssFit South Bay

 5 Rounds NFT:
10 Ring Rows
:30 ea Side Plank
10 ea Walking OH Lunge
To be done with strict and with perfect form

Turkish Get-up
3-2-1-1-1-1-1

Post loads to comments.
Compare to 3.6.11 

Juliana hanging out

Thanks to all who came out last night for Scary Movie Night! Special thanks to Maggie G for organizing the event!

If You See Something, Say Something 

If we're out of toilet paper, paper towels or soap please tell one of us so we can restock.  Thanks! 

______________________

One-hand Muscle-Up CrossFit
US News Best Diets: The Paleo Diet US News & World Report
US News Best Diests: A Rebuttal #2 Robb Wolf

12-15 minutes each to practice

Skin the Cat/Front Lever
Forward rolls/Jump to Forward Roll
Pistols/Roll to Pistol

Post experience/progressions to comments.

Coach Noah gets all Main site in Montana!

Scary Movie Night is tonight starting at 8pm. 2nd feature starts at 10pm! Join us!
 
The Rumors of My Death Have Been Greatly Exaggerated

Active Recovery is still on today at 12pm!  Back off week is the perfect time to come give yourself some extra mobility/recovery loving. 

______________________

Skin the Cat Gymnastics WOD
Lever Progression pt. 1 Gymnastics WOD
Roll to Pistol Gymnastics WOD

Scott L. in Motion during Sectionals WOD #3

Lax Balls are Back!

You asked for 'em, we got 'em!  A new box of lax balls just came in today!  Just $2 gets you your very soft tissue tenderizing tool.  Great for work, the car home and even your own private jet!  Ask one of the coaches to grab you one or three next time you are in the gym. 

Scary Movie Night is Saturday!

Just cause you're strong like an ox doesn't mean you can't scream like a child!  This Saturday come see two great fright flicks for the price of NONE!  The Descent starts at 8pm and Ils aka "Them" starts at 10pm!  Bring drinks, bring snacks, bring a change of underwear!!

No one under 18 admitted without parent or guardian.

Civilian Military Combine

Adventure races are all the rage these days and now there is the Civilian Military Combine which claims to be the most challenging yet.  4 lifting events, a 7 mile run and an intense obstacle course await participants.  If you're interested check out more details here!  The race will be held September 10th, 2011 at the Camel Back Mountain Resort in Pennsylvania.  Any takers?

______________________

We got lax balls, we got t-shirts, we even got a flippin sink!  What else would you like us to offer the gym? 
______________________

CFSBKer Matt Ufford Makes Some of TVs Greatest Culinary Creations Warming Glow
ALWAYS ride in the bike lane Youtube
Muslim Weightlifter's Wish to Wear Modest Clothes Triggers Rules Debate CNN

Carlos does the Running Man

It's going to be even hotter today.  Stay hydrated during the day, and keep water with you throughout the workout! 

Open Gym: A Refresher

As most of you know, CFSBK programs a WOD 5 days a week: Monday, Wednesday, Thursday, Saturday and Sunday. This leaves Tuesday and Friday as rest days. Of course, sometimes your schedule doesn't line up with ours, so we run classes in order to let you get your workout in when you can.

All classes on Tuesdays and most on Fridays are lead by a coach. You have wiggle room in that you are free to ask a coach if you can work on something in particular. But generally, you'll find the structure pretty much the same as regular days in that you'll go through a lead group warm up and workout together. If you are new to group classes, we encourage you to attend regular classes or On-Ramp, but you'll definitely be taken care of in these classes.

Friday nights operate a little differently. I mean, it's Friday, right? People need to be able to chill after the long work week. So we run Open Gym from 5:30pm to 7:30pm. This is a two hour block of time for you to do what you need to do: make up a workout, stretch, practice a skill/movement, get in some lifting. The SBK coach is there to bounce ideas off of, give an eye to your form and make sure you don't kill yourself. But otherwise, it's your space. Since Open Gym is not a lead class, we think it's best to have been a member for 2 or 3 months before using it. If you want to come in to stretch or hop on the erg, that's perfectly fine. But we'd like you to be familiar with movements and able to workout safely without too much assistance before we let you run wild.

We know this is not news to most of our members, but with the constant flow of new folks into our community, we thought it'd be nice to give a little refresher.

______________________

Stand Up While You Read This! NY Times
Why and How I Switched to a Standing Desk LifeHacker
5 Songs for Sharks that Like AC/DC NPR (Via David Mak!)
This Woman Treats Every Week Like It's Shark Week The Mary Sue

AMRAP in 20 Minutes:
Run 400 meters
10 Handstand Push Ups*/**
*2 AbMat max for partials
**Push Press 135/95 otherwise

Post rounds and Rx to comments.

Coaches Chris & Jess Fox at this past weekend's CrossFit Endurance Cert

A Great from the Crate: Beat the Heat

This is a repost of an article from last year.  The next two days the temperature will be in the 90s so we thought it was worth reposting in full.  We want you to continue to train over the next few days and the coming summer months and we want you to train healthy and smart.  Here's how:

Beat the Heat!
You've no doubt noticed that it's getting hotter in the gym as we creep deeper into our first summer at Degraw Street.  This change of environmental conditions comes with some new responsibilities that we all need to be aware of.  The two biggest risks when working out in high or humid temperatures are dehydration and heat stroke.  Dehydration occurs when your body loses more water than it requires for normal functioning and heat stroke occurs when your body temperature rises faster than you can regulate.  Both of these conditions are very serious and can lead to sickness and even death in extreme cases.  That being said, you can do a few simple things to make sure you're safe while working out:

1. Hydrate! Drink cold water before, during and after you exercise.  We have water pitchers in the fridge for everyone to help themselves to.  We encourage everyone to bring their own reusable water container but also have cups available if you forget yours or don't own one.  Try to drink water at regular intervals, you want to be taking in more water than you're losing so don't wait until you're thirsty to start chugging.

2. Listen to your body  If you're feeling lightheaded, dizzy, nauseous, begin to cramp or display anything resembling fever symptoms, it's time to stop, cool-down and hydrate.   Sometimes during hard workouts we try to "push through the pain" but remember that putting yourself at risk in order to shave off an extra :15 seconds is both dangerous and contrary to why you're here in the first place. (to get fit!)

We also have ice in the freezer available in both cubes and cups that you can grab to eat, rub on your body (head,neck,chest, armpits..) put in your drinks or throw at Shane.  Additionally, I've ordered two industrial fans which should come in later this week.

If you've got any questions don't hesitate to ask one of the coaches or post to comments.

_______________________

Preparing for Masters: Jacinto Bonilla CrossFit
How to Wake Up and Feel Alert Mark's Daily Apple

There's more than one way….

Qualifiers are almost here! Help Wanted!

Regionals are set for June 16-19th at fancy the Reebok CrossFit facility in Canton, MA,  . This is the final Qualifier before the CrossFit Games in July.

Coaches David and Margie are on staff to organize and oversee the Judges and Athletes, as they have done for the past 2 years. We are looking for more Level 1's to join our volunteer Judging staff. We need folks who can uphold strict standards, work hard and give 100% focus. This is probably the most exciting job of the weekend since you get to be out on the competition floor in the middle of some fierce athletes.

Interested? Click here to learn more and register: http://cfnortheastjudges.eventbrite.com

Not a Level 1, but still want to be part of the weekend? Great! We need plenty of volunteers for important jobs such as scorekeeping, handling the athletes and set up/break down. Use the link above to sign up.

In the gym, No One Can Hear You Scream!

This Saturday, June 11th it's scary movie night at CFSBK! The Descent starts at 8pm and Ils starts at 10pm. 
Feel free to bring treats and drinks!

RSVP to Maggie G. at maggie.giorgio(AT)gmail.com

_______________________

What's your favorite thing to do in (or out of) the City in the summer? 
_______________________

What is America's Fittest City The Atlantic (via Hunter-Gatherer.com)
Mark Zuckerberg's New Challenge: Eating Only What He Kills CNN (via Hunter-gatherer.com)
How to Stay Motivated T-Nation