21-15-9 Reps for time of:
Power Cleans 135/95
Ring Dips

OR

"Musclebeth"
9-6-3 Reps for time of:
Power Clean 185/135
Muscle Ups

Post version, time and Rx to comments.
Compare 6.20.10

"Elizabeth" Demo CrossFit
"Power Elizabeth" Demo CrossFit

Overhead squats are the squat variant for the next month of programming.  Here, Coach Laurel demos some overhead squats under fatigue.

Today is the accumulation of 8 weeks of dedicated weightlifting for the SBK Strength Cycle athletes.  Starting at 6pm, all of Coach Jeremy's athletes will compete in the CrossFit Total.  Come on down to cheer on these guys and girls.  Happy PRing!

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Do you have any pets?  If so, how long have you had them, any unusual habits?

Paulie SteinSquat on Wall-Ball

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!

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Remember that the Strength Cycle CrossFit Total is tomorrow at 6pm.  Come support these guys and girls as they test their Back Squat, Press and Deadlift!
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Miko Salo does 30 Deadlifts at 315 and 60 GHD Sit-Ups in 3:54 CrossFit.com

21-15-9 reps for time of:
Thrusters 95/65
Pull-Ups

Post time and Rx to comments.
compare to 5.16.10

Welcome back, Coach Laurel and Malcolm!

Remember that TONIGHT is our first Monday 8pm Group Class. Be there or be square, night owls!

This Wednesday at 6pm CFSBK's Strength Athletes will test the last 8 weeks of their hard work with the CROSSFIT TOTAL.  Come early, stay late or just come on in and watch these feats of strength!
 
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What is your "Fran" Strategy for today?

Kettlebell Play Day

5 Rounds NFT of:
5 Dead Swings
5 H2H Swings (ea)
5 High Pull-to-Snatch Left
5 High Pull-to-Snatch Right
5 OH Swings

*Scale back for athletes without a proficient KB Snatch is to do 7 1-arm swings and 7 high pulls for each arm in lieu of the high pull and snatch

Post load to comments.

The Birthday Boy Transistions

Happy Birthday Coach Fox!

Join us in wishing Coach Chris Fox a very happy birthday!  Fox is a great trainer, mentor and friend.  Since coming to SBK he's worked tirelessly as an athlete and as a coach to make this a better gym and a better community and his contributions have been invaluable. 

Fox, on behalf of the rest of the staff and the rest of the community we wish you another year of health, happiness and fitness.  Thank you for all you've given to SBK.  Here's to many more!

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Hoboken Winter Challenge Wrap-up

 Yesterday Birthday boy Coach Fox, Jess Fox, Josh M., and Dan L. went to war with some very tough WODs out at CF Hoboken as part of the Winter Challenge.  Not only did they have a blast but they kicked ass and repped CFSBK to the fullest.  Here's how they did:

Jess Fox-11th Place
Josh M.-22nd Place
Dan L.-28th Place
Chris Fox-32nd Place

Great job guys!!

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Monday's another benchmark WOD. What's your strategy for the following workouts: Fight Gone Bad, Fran and Cindy? Do you break them down? Do you build in specific rests? Do you just go all out?

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Carl Paoli's Gymnastics WOD GymnasticsWOD.com

For time:
Row 2000m

If you haven't please read Coach Nick's excellent write-up "Rowing a 2000m Race".  If you've already read it, read it again.

Post time to comments. 
Compare to 11.1.10 and 2.14.10 

Warm-up:
Accumulate 2 Minutes each of:
Hollow Rocking
Wall Quad Stretch (each side)

*Gulp*

Winter Challenge at CrossFit Hoboken

Good luck to Josh M., Dan L., Chris Fox & Jess Fox as they compete at today's 2nd Annual Winter Challenge!  Go get 'em guys!

Starting Strength Coaches at CFSBK

Congratulations to Coach Jeremy and Coach Shane who have completed the requirements for Mark Rippetoe's Starting Strength Seminar and are now certified Starting Strength Coaches.  Well done ge

Coach Rippetoe and crew will be conducting their Starting Strength Seminar at Paulie T-Shirts' South Brooklyn Weightlifting Club April 15-17, 2011.  Click here to register!

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Diggin' in the Crates: What's So Great About a 2K Row? Urban Gets Diesel

Big Dave P. hitting the high pull

More PRs!
More Squat PRs from Wednesday night

J. Bails 160PR
Joe W. 250PR
JZ 220PR
Matt U. 185PR
Mike W. 215PR
Melissa 195PR
Marian 135PR
Nick K. 210PR
Rob N. 220PR
Rob H. 220 PR
Shaun M. 200PR

Hoboken Winter Challenge

Tomorrow Team SBK is heading out to represent at the CF Hoboken Winter Challenge.  We wish Coach Fox, Lady Fox, Josh M., Dan L. good luck tomorrow!  Have a great time and do us proud and we look forward to hearing of your successes over the weekend! 

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New 8pm Group Class!/Saturday Active Recovery

Remember our newest group class starts 8pm this Monday, December 13!  See you then

Feeling the need for a little R & R after a big week of PRs and tough programming?  Active Recovery is every Saturday at 12p and every Tuesday at 6p.  Get some.

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 So you missed that last lift by a fraction?  How do you recover from a failed attempt? 
How do you handle it when when you miss it by a mile? 

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Strong is Beautiful Sicfit.com

30 Muscle-Ups for Time

Post time to comments.
compare to 9.7.09

or for athletes without Muscle-Ups:

15 Minutes of Muscle-up skill work followed by:

AMRAP in 10 minutes:
5 Pull-ups
10 Push-ups
15 Double Unders

Post Rounds to comments.

Accessory Work
10 Minutes of Foam/Lax Ball rolling your nasty bits.

Extension. Thrice. 

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The PR Train Keeps on Chugging!

TONS of PRs today on the BSQ.  Here is just a sampling….

Pete H. hit a whopping 30lb PR on his BSQ w/ 195
Will S. made 250 look like a warm-up set. This up from 165!
Robin S. for 125
Ryan P. added 10lbs to hit 235
Willie N. fought for a 235. a 15lb PR
Becca S. got 165 a 5lb PR!
Jess F. 220 for a PR
Josh M. 320 for a PR

There are many more names to be called out tomorrow.  Fantastic work everyone both tonight and over the last few 8 exposures. 

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Seminars and Events around the NYC Area

Rob Orlando's Hybrid Athletics hosting it's next Strongman Seminar on Sunday, December 19th from 9am-4pm.  The Seminar will cover Stones, Yoke, Farmers Carry, Axles, Kegs and Logs.  If you're interested in adding strongman skills to your tool box register here!

CrossFit Virtuosity is hosting CF Endurance's Brian McKenzie on Saturday, December 18th for the Brooklyn Run & Performance Seminar.  Spend the day with Brian learning proper running mechanics and how to set up your performance for success with the correct scaling to understand where your success will start.

You will be video taped before and after and be given drills to learn how to run effectively along with proper queuing. You will then learn how to properly take this new skill and implement it into your own programming for success.

Also Tim Ferriss of the "4-Hour Work Week" will be doing a signing for attendees from 11a-12p!

Register here

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How do you prepare yourself mentally/physically for a PR attempt?

1-1-1-1-1
(E8/8) Find a new 1RM!

Post loads to comments.
Compare to 8.18.10 and 8.21.10

Accessory WOD
Tabata Row (For Calories)
Athlete's score is their lowest round.  

Post score to comments. 

Warming up for Power Clean PRs!

More PR News!

Ashely PC 165
Whitney DU 7
Steph P PC 140 DU 52
Jess F PC 125
Isaac W PC 115 DU 7
Justin Z PC 165
Marian PC 78  DU 3
Jess B PC 118
Dan H2 PC 120 DU 7
Greg N PC 135
BAZ PC 135 DU 22
Rob H PC 135 DU 7
Asta PC 85
Dave Byrd PC 185

And there have been two BSQ PRs already with Michael F. hitting a 25lb PR on his BSQ (215-240) and Nick P. hit a 40lb PR (225-270). 

Here's to even more new PRs tonight with BSQs.  Great work everyone!

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Mo' Classes, No Problems

Beginning Monday, December 13 we'll be adding a Monday night 8pm group class to our schedule!

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SBK Love the Kids!

Still have holiday shopping to do? Crossfitters Ari & Arlene K's son Eli's school needs your help! Shop at B&N online (BN.com) from 12/4 – 12/9 and use Bookfair ID #10258416 at checkout.  The Brooklyn School of Inquiry will get a percentage of every purchase.

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Monday we're doing a CrossFit benchmark.  Which WOD do you think high-volume, heavy-ish squats might benefit best?"

 Colette K. is the life of the party.

 

Congratulations to all the athletes who hit PRs yesterday!
Some of the higlights include:

 

John J. went from 13 to 25 consecutive DUs
Vincent hit 97 DUs
Kate B. strung together 2 Doubles
MIke F. 27 DUs
Nino got 4 unbroken
Andrew C. PR’d by 15 lbs on the Power Clean with his 150
Charlotte K. hit a solid 135!

 

Don’t forget to put your new PRs and milestone on the accomplishment board!
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Sett(l)ing for a New PR
Coach Christian Fox

 

It’s Max Effort week at CrossFit South Brooklyn. That very special time when the practice and hard work that you’ve put in over the previous three weeks of the strength cycle comes, hopefully, to fruition. I really enjoy few things more than witnessing one of our athletes (and by athletes I mean ALL of you) PR a lift or WOD at our gym. Better numbers on the bar or clock are tangible success. That can be something hard to achieve in other areas of our lives, and as a coach it’s great to feel a part of that success. Just today I watched one of our athletes nail a PR on a Power Clean by about 15 lbs more than she thought she might. AMAZING! I recognize though, and you should too, that not every day is going to be a PR. Shocking, I know.

 

We’re always trying to get better, that’s why we dutifully records metrics in CrossFit. But sometimes, sh*t happens. There are any number of things that can interfere with a good training session, especially for a population that isn’t getting paid to train, recover, and perform. Lack of sleep, poor nutrition, injury, stress, not warming up properly, or just not being able to “get your head in the game” can all negatively affect a training session. And, when we have lives outside of CrossFit, these things can be hard to control. When this happens try not to beat yourself up about it. Instead try to learn from it. Move on. Try to recognize what went wrong and see if you can control that factor next time around. In the end, getting down about a disappointing performance will not do any good at all. “Onwards and upwards”, as the saying goes.

 

Just as much as witnessing a PR is one of my greatest joys as a coach, seeing someone get down about their PR can drive me nuts. I’ve seen it too many times, an athlete thinking they should have been faster and/or stronger and not enjoying the moment. “It’s only a 5 lb PR”…A PR is a PR, whether by 1 lb or 10 lbs (or 2 seconds or 2 minutes). Heck, experienced Olympic lifters know that ½ kg can make all the difference in a competition and game it accordingly. As your training age increases, PRs become harder and harder to come by. A 5 lb PR on the snatch for example, is HUGE. You can ride those 5 lbs all year long! Additionally, keep in mind the percentage of the total that the PR represents. If you had an 8 minute Fran before and then do it at 7:45 that’s less than 4% better but huge in terms of a 15 second PR. If your clean goes from 95 to 100 lbs that’s better than a 5% increase, and again huge. It’s easy to think of increases only happening in terms of plates on the bar…95 to 115, 115 to 135, using the next set of bumpers. Don’t be that person. Don’t get caught up in that, it’s an ego trip and can be destructive to a successful fitness career. We have fractional plates at CFSBK that allow for increases as small as ½ lb on the bar, use them. Don’t get stuck failing at 135 lbs, instead try for 131 or 132 lbs. A PR is a PR and it represents progress and tangible success. That’s why we track all those metrics, remember?

 

Remember to keep this stuff in perspective with the other areas of your life. We’re trying to be fit for life. A few bad days at the gym will not make or break that, and you can ride the really good days for a long while. Your time at CrossFit should be like adult swim. It’s your playtime and should be fun. We coaches do our best to keep it that way.

 

 Three cheers to PRs!!! or not. And, to having fun while working toward them.
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Carol Dweck’s Attitude Chronicle of Higher Education

1-1-1-1-1
(E4/4) Find a new 1RM! 

Post loads and PRs to comments.
Compare to 11.15.10 and  8.9.10

Accessory Work
Athletes will have 12 minutes to hit a new Double Under PR.

Avi S. gets a new PR!

Hercules! Hercules!

Congratulations to Paulie S., Avi S., Jack L. and Coach Jeremy on a successful powerlifting meet.  The weeks and months of hard work paid off big time! 

All hitting PRs!
 

Squat/Bench/Deadlift
Avi 435/259/507
Paulie 474/303/573
Jeremy 374/275/452

Jack hit a couple of misses due to technical errors but will be back in the saddle again next go 'round! 

Great work everyone! Way to represent SBK!
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Fight Gone Bad T-Shirt Reminder

You worked so hard raising all that money for some great causes and now all you've got to do is come in and grab your shirt.  Please pick yours up this week and cross your name off the list.   

If You Kill it, Refill It

Congratulations on doing your part to end Global Dehydration please don't forget to refill the water pitcher in the fridge! 

-Gracias, el Management
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Inspired SBKs strong men and women? Learn how to get ready for your first meet  StartingStrength.com
Diggin' in the Crates: Buddy Lee on Double Unders Crossfit.com
Diggin' in the Crates II: Buddy Lee Rope Simulation (Can you spot the three original CFSBK coaches?) Crossfit.com