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!

Katie's weighted overhead walk

So ends another strength cycle at CFSBK.  Our movement pool for the last month was comprised of Hang Snatches, Front Squats and Handstand Push-ups.  Did you improve your capacity in these movements?  How many exposures of each exercise did you train?  Where do you see room for the most improvement?
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Poland's National Weightlifting Team Training Footage Part 1 of 10

1 or 2 reps on the minute, every minute, for 20 Minutes

If your HSPU's hit failure before 20 minutes is up, switch to 5 Push-ups on the minute until the WOD is completed.

Post volume and rounds completed to comments.

"Annie"
50-40-30-20-10 reps for time of:
Double Unders
Sit-Ups

Post time and Rx to comments.
compare to 7.10.10

Pull, Melissa!

Ragner Relay Information Session
Interested in running the Ragner Relay? Sarah H will be hosting an information session on Sunday, November 14th at 12pm.

NYC Marathon Viewing at SBK
CFSBK, lululemon athletica Brooklyn and the Brooklyn Triathlete Club will be joining forces to watch the NYC Marathon this Sunday from 9:30am-12pm.  Come on out to support Jess F, Jenn M and Meghan R as they run a grueling 26.2 miles.  Spectors will be meeting at Degraw and 4th ave and using SBK as a home base for bathroom breaks and down time.  Check out the box seats we had to the marathon last year!

1-1-1-1-1
(E8/8) Max Effort

Post loads to comments.
compare to 10.30.10 and 7.10.10

3 Rounds Not For Time:
12 Knees to Elbows or 25 Sit-ups
12 Dislocate Lunges
Wall Quad Stretch, 1 Min each Leg

Post impressions to comments.

Yoon S pulling from blocks

David working his Hang Snatch Technique

Video Analysis
We've just completed our Hang Snatch cycle and were pleased to see lots of PR's and technical improvements in our athletes.   Successful Snatching requires aggression on your ascent and a quick turnover followed by a rapid descent.  Observe how these two athletes quickly pull themselves under the bar.  How comfortable do you feel pulling yourself under the bar during snatches?

Jessica Bailey!

Interview by Chris Fox

I can hardly believe that October is over already. That means November is here and it’s time for a new Athlete on the Month! This month we looked for someone who had really stepped his or her game up as of late, someone who seemed to have developed a new confidence and commitment to their training. We found exactly the right person in Jessica Bailey (aka, J-Bay-Lo or J-Bails ). A native East Coaster from Boston, she came to Brooklyn via San Diego. Jess has been CrossFitting with us for a little over a year but more recently seemed to be hitting the lifts and WODs a bit fiercer. Just last week she hit triple digits in her front squat and we the coaching staff at CFSBK could not be prouder. So I sent Jess a (creepy, apparently) Facebook message and a follow up email and asked her to meet with me for a bit. She though she was in trouble and responded with an apology for spilling some water in the gym. Once that was cleared up we set a time to meet. We ran into each other (actually, I walked right passed her in my haste) on the way to the gym so I ended the suspense on our walk. After the initial surprise and disbelief that our first 2 AOTMs shared, this is what I got.

Fox – Congratulations! We chose you as Athlete of the Month! We’ve noticed a real change in your approach at the gym lately. You’ve been more aggressive in everything and have been improving quite a bit. It’s been really nice to see.

JB – THANKS! You guys are so nice. I really can’t believe I’m athlete of the month. I’ve never won anything.

Fox – Well you have now! So, let’s start at the beginning. When did you start CrossFitting with us? And how did you get started?

JB – I started Foundations in September ’09. A good friend and her boyfriend told me about it. They were doing CrossFit at CrossFit East Bay in California and would tell me about all this crazy stuff they were doing in the gym. I was bored with the regular “gym and spin” routine and wanted something fun. I searched online and CFSBK was a few blocks from home. So I signed up.

Fox – What were your goals when you started? And how have they changed?

JB – Every spring and summer I’d run, swim, and cycle a lot and be in good shape. Then every fall into winter the cold weather would come and I’d ditch the routine and backtrack. I needed something to keep me consistent. I really just wanted to be fit and do something that wasn’t spinning. I was an active kid; I skied, swam in high school  (the 500m and 200m) and had a bit of competitiveness. CrossFit seemed good for that. Now, after a year I want to do the things that for a long time I figured I’d never do. I want to do Murph Rx’d! It was awesome to see Jess and Charlotte do that this summer. It’s great, the women in this community and the things they can do. And the best part of it is how supportive we all are of each other.

Fox – Do you find that to be in contrast with other arenas where women compete? It seems like the SBK gals aren’t “catty” like I’ve seen in some other places. You guys hang out outside of the gym, and you’ve made some close friends through the gym, right?

JB – Totally. I think the ladies here truly want to see the others succeed. It’s inspiring to see each other perform well.

Fox – You’ve been pretty inspiring as of late, too. Triple digits on your front squat! How’d that feel.

JB – Awesome! That’s one of those things I never thought I’d accomplish.

Fox – What helped change your mindset? Where did this come from?

JB – I guess I finally started trusting the coaches, and myself.. You guys believed for a while that I was better, and then I started believing it too. The community here is great and the coaches are all so supportive. It’s helped me to push it a bit. Seeing people push through physical adversity, like David after his injury, inspires me to do better also. I have a fully capable body and feel like it’s my responsibility to use it.

Fox – Do you think CrossFit has bled through to any other areas in your life?

JB – Definitely. It’s helped me at work (Jess is a teacher) to realize that just because a student doesn’t understand something right away doesn’t mean they can’t. Sometimes it just takes a different approach. I can’t remember the cue, but one day I was doing cleans and Margie said something that just clicked for me. I look for moments like that now when I teach.

Fox – Tell me some stuff that most of our members wouldn’t know.

JB – Hmmm…I did a sprint triathlon this summer. 1/3 mile swim, 15 mile bike, and 3 mile run. It was pretty hard, but I did it. What else? I sew. Not as much as I used to but I like to make clothing. I moved back east from San Diego 3 years ago to be closer to my family. I was really done with the west coast but I’ve always been close with my 3 sisters. Also, I am a T-Rex.

Fox – Last thing. What should we look for in our next Athlete of the Month?

JB – Easy. Someone who tries hard and is nice.
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Well there you have it folks. Congratulations, J-Bay-Lo, on being CFSBK’s November Athlete of the Month. Thanks for meeting with me, in a non-creepy way, and we look forward to watching you continue to crush it on a weekly basis. 3 cheers to our T-Rex!