1-1-1-1-1
(E1/4) Find a heavy single today
We'll also work some 3 postion cleans pre work sets.

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compare to 8.9.10

21-15-9 Reps for time of:
Burpees
Box Jumps, 20"

Post time to comments.
compare to 10.25.09

Get up and go!

HUGE thanks to Kathleen M for re-certifying all the CFSBK Coaches on CPR yesterday!

Congratulations on all the "Helen" Pr's yesterday!  We even saw 3 new top times for the men on this benchmark.
Scott L: 7:50
Dan L: 7:55
Ryan P 8:11

Great work to Steve K who since Foundations has dropped 30lbs of unwanted body weight!

Congrats to Isaac W on his first Double Under!

Thanks to Josh M for building out our new medball racks! (see scrap book picture)  Josh has really helped out the gym by installing the new speakers, building out the storage room in the office and providing regular* eye candy for everyone.

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Yesterday was the official info session for the Ragner Relay. Who all is interested in being on team CFSBK?

3 Rounds For Time:
Run 400m
21 KB Swings 1.5pd/1pd
12 Pull-ups

Post time and Rx to comments.
Compare to 7.18.10 and 3.25.10

Alec H warming up for his 20 reps.

Ragnar Relay Info Session

Join Sarah H. today for a general information session about the Ragnar Relay.  Are you in? Are you unsure? Doesn't matter all are encouraged to participate.  Come on in to the gym and find out more today at 12p!

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Another Great from the Crate: OPT's sub-7:00 Helen Crossfit.com

1×20
(E1/8)
Take 15 minutes to find a heavy single. Then do a set of 20 reps at 70% of that weight.

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AMRAP in 8 Minutes:
250m Row
7 DB Power Cleans at 40%BW
7 Push-ups

Happy Birthday Dan R!

Remember, we're all invited to Dan's Birthday Bash tonight!
Branded Saloon
603 Vanderbilt Ave @ Bergen St
9:30p til 6 in the mornin!

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David "D-Turn" Turnbull has been working to help put together "Rebel Buddha: On the Road to Freedom Tour" featuring author Dzogchen Ponlop which will be an event at Cooper Union this Sunday, November 14.  Get more info and tickets here!

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Kelly Starret Tire Flip & Back Flip WOD at SFCF Nakaa Athletics

Nice Shirt!
(Front Row: Herschel, Shane W-Back Row: Nick P, Laurel M, David O, Sam S, Adrian B, Jeremy F)

Dan Reshef's Birthday Celebration!
Mr. Rx'd is having a birthday party and you're invited! Come out this Saturday, November 13th to help celebrate.  Here's the details:

Branded Saloon
603 Vanderbilt Ave @ Bergen St.
9:30p until the wheels fall off!
11:30p birthday burlesque

There'll be paleo drink specials, debauchery and Dragons.  Yes Laurel, Dragons.  See you all there!
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Bang for your Buck Chicken

By Christian Fox

Do you buy free-range/pastured chicken? Do you buy whole chickens? You should. Don’t let the price of free-range/pastured chicken be an impediment to buying good quality poultry. The more the butcher at the market does for you, the more you’ll wind up paying. Pre-cut breasts, thighs, and other parts are simpler to deal with, but not the way to go if you want to save a buck or two or get the full nutritional value of a bird. Do you buy chicken stock? Why not buy a whole chicken, get ALL of the meat from it, and a homemade mineral rich broth to boot. It’s super simple. Here’s the low down.

 You’ll need:

1 Whole Chicken, rinsed and any gravy bits renoved (buy the best quality you can afford)

4 Celery stalks, cut into chunks

3 Carrots cut into chunks

2 Onions, cut into chunks (if you have some scallion or leek tops you can use them and use less onion)

A few cloves of garlic, smashed

1Tbsp Black Peppercorns

2 Bay Leaves (fresh if you’ve got ‘em)

Herbs: 2 Handfuls: Parsley, Thyme, Chervil, Oregano, Cilantro, Margoram, etc all work well. Fresh is great and stems count but you can use about 2-3 Tbsp total if using dried.

2 tsp Salt, or more to taste (a little bit of salt helps draw out minerals from the bones)

Water

• First quarter the chicken. Using kitchen shears or a sharp chef’s knife, cut it in half breast side up, starting at the leg end. Pry the legs joints open and cut through them to separate. Then cut the backbone and neck from the split breasts. You should now have 2 breasts with wing tips attached, 2 legs, and the backbone.
• Place the chicken parts and the rest of the ingredients in a large stockpot and cover with water by about 1”.
• Bring to a boil over high heat and then reduce to medium and simmer.
• Remove chicken parts as they fully cook. Breasts will be done first, in about 30 minutes. The legs should be done within an hour.
• Separate all cooked meat and skin from the bone and place bones back into pot.
• Simmer broth with the *chicken bones and vegetables for up to another hour and then strain.
• You can leave it here, or reduce the liquid further to make a richer stock.
• Make sure everything is cool before storing. The stock keeps well frozen, and the chicken will keep for about a week.
• *If you want to get fancy, roast the bones and more vegetables in a hot oven before placing them back in step 6. Strain the broth first if you do this.

A 3lb chicken will yield about 2-¼ lbs of meat this way, plus about 2 quarts of stock. The pulled chicken can be added to warm in soups, scrambles, stir fries, curries, or tossed on top of salads. If you go the corn tortilla route then this chicken is the perfect addition to the classic Mexican breakfast, Chilaquilles; corn tortillas sautéed in fat with onions and then simmered in a tomatillo salsa with shredded chicken. If not, the chicken works great as a protein in Butternut Squash Bisque, or the Coconut Curried Collard Greens from last time. There’s no ailment my mom wouldn’t give us chicken soup for. Simmer a ½ cup of chopped vegetables in a 1-¼ cup of the broth until tender and add a bit of chicken for a complete homemade chicken soup.

 Enjoy!

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Poland's National Weightlifting Team Training Part 3 of 10

Lax Ball/Foam Rolling
PNF, Static & Banded Stretching
Mobility Complex

Post most challenging stretches and most painful foam rolling spots to comments.

This is the last day of our Back-off week before heading into the new strength cycle starting Saturday!
Use today as an opportunity to work out any knots, kinks or tight spots.

XtremeFTS Padova – Promo Video from Loris Pignoletti on Vimeo.
Check out this video for CrossFit Padova (Italy) directed by SBK member Loris P.

The Upcoming Strength Cycle will be comprised of the following movements:

• Squat Variant
  Back Squat
  Day: Saturday/Wednesday
  
  
• Pull
  The Clean
  Day: Monday
• Upper Body
  Muscle-Up
  Day: Thursday

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Happy Veteran's Day!  Thank you to all the men and women of the Armed Forces for your service and sacrifice. 

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Check out more of Loris' awesome filmography Vimeo.com
Collected Training at Catalyst Athletcs Performancemenu.com
Chinese Weightlifters Training Youtube.com
More Chinese Weightlifters Training (In Chinese) Youtube.com

5x250m Sprints on Erg
Rest 5:1 [example: if you rowed a :40 250m you will rest 200s (3:20s)]Compare to 7.5.09

Post times to comments.

Accessory Work:
Beginners-Skin the Cats
Advanced-Back Levers

Post option to comments.

Rip: OMG u r totes strong!
Shane: Thx Rip, Ttyl!

Happy Birthday Dear David, Happy Birthday to You!!

Please Join us in wishing a very happy birthday to our fearless leader David Osorio and his lady Sam S!  David turns 26 today!  When you see him, give him a hug (don't be creepy) or a handshake and make sure to leave a message on the blog.  Without David and his continued hard work and dedication this gym and the amazing community that has grown out of it would not exist. 
David, have a wonderful day and we all hope that 26 is another year of continued health, happiness and success!

Got a favorite David Osorio moment? Post hilarious annecdotes and touching stories of friendship to comments.

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Congratulations to Gabrus and his rugby team the Village Lions on winning their game this past weekend and moving up to Division 1!

 On the goal/accomplishments front we're a little over a week in to November and already people are working on and knocking out their November goals.

• Isaac W. hit is goal of 2 Double Unders and is now bumping that number up to 10
• Isaac G. (no relation) hit 225 for a BIG FSQ PR
• The Foxes hit his and hers PRs in Annie with Jess at 6:57 and Chris at 4:57
• Carrie M. hit her first strict pull-up
• Peter H. hit 19 consecutive doubles and an FSQ of 185
• Nick Klagge and Joe W. put up 200 for a 1-RM FSQs
• Samir C. has 10 consecutive 20# weighted pull-ups under his belt now
• and finally Lil' Stephie Rivera Front Squatted 85lbs

Congratulations to all the athletes who have hit PRs and achieved goals already.  Remember we LOVE giving you shine and the Accomplishment board is the best way outside of the blog to let us know how your hard work is paying off. 

Debbie P gets up

The incredibly talented Robin Reed will be performing in her variety show Radio Happy Hour and Friends next Wednesday November 17 at the Bell House! There'll be special guests and a brand new Radio Happy Hour murder mystery!

5 Rounds NFT of:
3 Turkish Get Up-to-Windmill each arm
10 Wave Squats
20 Hand-to-Hand Swings

Use same bell for the whole round, working towards heaviest bell you can handle
Rest as needed between rounds

Post loads to comments.
Back off Week

James N got hops

Congrats to the CrossFit SBK Athletes who competed in the Marathon yesterday!   Here are their race results:
Meghan R 3:25
Jess F 4:19
Jenn M 4:36

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Poland's National Weightlifting Team Training Footage Part 2 of 10
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Chris Spealer does "Angie" in 10:11 CrossFit
Paleo Meal of the Day Foodee
Lies, Damn Lies and Medical Science The Atlantic

For Time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

Post time and Rx to comments.
compare to 9.19.09 or "Half Angie" 3.3.10

Juliana's HSPU's

Bon voyage to Coach Margie who left for Safari in Africa!  Margie will be back in about a month, stay tuned for updates from her adventure, including working as a commentator in a power lifting meet.

Coaches Shane and Jeremy are away this weekend at Mark Rippetoe's Starting Strength Seminar.  Rippetoe is one of the most well respected coaches in the barbell game.  We're excited to see all the new coaching and programming information they bring back to the gym!

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Good luck to Jess F, Meghan R and Jenn M on the NYC Marathon today!  These ladies have been training hard for the past few months in preparation for today's 26.2 miles of running.  The marathon is a true test of endurance capacity and mental fortitude, we wish them a great race today.
If you'd like to view today's race, lululemon athletica Brooklyn, The Brooklyn Tri Club and CFSBK will be cheering and spectating on Degraw and 4th from 9:30am-12pm today. 
Athletes attending class today might have to take an alternate route if they can't cross 4th avenue.

30 Snatches for time

The competiton loads for "Isabel" are 135lbs for men and 95lbs for women. Attempt find the most weight you can Snatch for 30 reps in under 6 minutes. The goal is to scale this workout so that you can achieve the metabolic stimulus of a short, intense workout.  Your scale will depend on how much you can lift and how techincallly sound your Snatch is. There is a hard cut off at the 6 minute mark.

Post time and Rx to comments.
Josh Everett does "Isabel" at 135lbs in 1:11

Broad Jump Test
5 attempts

Post distances to comments.
compare to 8.2.10

Steph P and Coach Shane during yesterdays on the minute Hand Stand Push-Ups

NYC MARATHON
CFSBK, lululemon athletica Brooklyn and the Brooklyn Tri Club will be watching the marathon on 4th and Degraw from 9:30-12 tomorrow.  Stop by before or after class to watch the spectacle and cheer on Meghan R, Jennifer M and Jess F!
Remember that the NYC Marathon will be happening right on 4th avenue and you might need to augment your usual route.

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CFSBK Recipe numero uno!


Curried Collard Greens
By Christian Fox
 
You’ll need:
 
1 Bunch Collards (or other hearty greens), chopped or medium julienne
1 medium Onion, sliced thin
2 cloves Garlic (or more to taste), finely chopped
1 Tbsp Ginger, minced
1-2 Tbsp good Curry powder or paste (I like one with some HEAT!)
½ can Coconut Milk
½ – 1 cup Chicken Stock (salted water will do as well)
1 Tbsp Coconut Oil
Salt to taste
Juice from ½ Lime
Honey (optional)
Cilantro, chopped
Red Peppers, chopped
 
-        Sauté the onion, garlic, and ginger in oil over medium heat in a medium saucepot till onion is slightly caramelized
-        Add the curry powder and sauté a few seconds before adding the greens (if using paste stir it in 1-2 Tbsp water or stock first so it incorporates better)
-        Add ½ cup stock or water and salt to taste and cook covered till greens are al dente, adding more liquid as needed. You don’t want more than 1-2 Tbsp of liquid left when greens are done
-        Add the coconut milk and simmer uncovered for a few minutes until the greens are cooked through and the whole thing thickens up a bit
-        Remove from heat amd add lime juice and a small amount of honey if using
-        Garnish with cilantro and red pepper
 
The dish packs a healthy dose of good fats from the coconut milk including lauric acid, along with a good dose of calcium from both the greens and the coconut milk. Curry powders contain numerous anti-inflammatory agents as well.  It keeps well so 2x or 3x it for leftovers. Pair it with some roast pork tenderloin (or any piece of meat) to make a meal, and add a starchy veg to make that meal superb post-WOD. To make it more calorically dense use a whole can of coconut milk.
 
Enjoy!