Thursday
Mar202014

Clean and Jerk

Performance: 3 Position Clean + 1 Jerk

Fitness: Segment Deadlift + 1 Mid Hang Clean + 1 Jerk


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Team Chipper
In teams of 3 with one partner working at a time, complete the following for time:
3000m Row
150 Box Jumps
100 Dumbbell Thrusters

We recommend doing 500m relays on the row, breaking up the box jumps into 25s and the Thrusters into 16 rep sets. Go heavy on the DB Thrusters

Will Wall Balls make their apperance in the 14.4 Chipper?

  • Happy Birthday Uzef G!

News and Notes

  • Save the date! On April 5th, we'll be hosting a bike maintenance class to help bring your bike out of winter hibernation. Basic bike maintencene like flat repair, brake and gear adjustments as well as general maintencence tips will be covered. You'll be able to bring your bike right into the gym to use it as an example with the folks from Bicycle Habitat.  Click on the event page to the right for more info!
  • We're also considering a clothing swap event on April 19th after Saturday group classes pending interest. If you're interested in swapping some gently used adult and children's clothing, please let us know in the comments.
  • Don't forget, Yoga for Athletes with Whitney H is now at 7:30pm on Thursday nights!

Meat CSA: Free gift for new members and NEW refer-a-friend bonus! 

We are having a special sign-up bonus for new members who join the Herondale meat and poultry CSA in the months of April or May.

New 15-lb share members will receive three of our most-loved items: a juicy NY strip steak, a pack of pork chops, and a pack of our legendary bacon. That's in addition to the regular share - a $50 bonus! 

New 10-lb share members will receive a NY strip and a pack of bacon in addition to the regular share - a $35 bonus!

Refer-a-friend: Any existing CSA member who refers someone to the program will receive 2 packs of the brand-new Jacuterie bacon - choose any 2 from Jack's great new flavors (maple, honey garlic, or Italian.) All are mouth-wateringly good, so refer your friends today! Write to csa@herondalefarm.com to make it happen. Remember, you don't need to be a member of CFSBK to belong to the CSA.

Sign up here.

Questions? Email mignyc at gmail dot com.

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Check out "A Tale of Two Wendler Waves" written by our own Samir C!

Wednesday
Mar192014

Low Bar Back Squat

Work Up To A Heavy Triple
No Failing! No Bailing!
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As Many Rounds as Possible in 10 Minutes of:

Fitness
20 Russian Kettlebell Swings, 45/25
10 Push Presses, 115/75

Performance
20 Russian Kettlebell Swings, 72/53
10 Handstand Push-Ups

Post rounds completed and Rx to comments.

Rosie's first day of CrossFit

Why Join a CSA?

Are you curious to know why CFSBK supports the Community Supported Agriculture model? Our very own Margie Lempert, founder of the CSA program here and currently finishing a masters' degree in agroecology at the University of Wisconsin, will approach that question from several angles in a short series of articles, starting today.

Two Faces of Agriculture: Industrial vs. Agroecological

Farming uses land in order to make food (I see you hydroponics, but I’m ignoring you for now). How we use the land varies in different systems. It’s common to think of farming as a one-directional relationship: we try to make the land conform to our goals on our terms. These terms distinguish farming ideologies, which influences the how and whether the relationship can be reciprocal.

Industrial agriculture, like any other industry, tries to achieve consistent yields so that it can scale up continuously in order to turn an increasing profit. Climate, soil, precipitation, and topography are examples of conditions that must be overcome. Given the scale and geographic reach of this kind of agriculture, its terms have to be uniform and prescriptive in order to efficiently and consistently meet demand.

In contrast, Agroecology merges agriculture and ecology by seeking to recognize, value and be part of the dynamic conditions of farming. The primary goal is still to produce food, of course, but the terms are based on dialogue rather than prescription. Agroecosytems contextualize the goal of growing food by understanding the intrinsic nature of discrete elements like soil, plants, wildlife, climate, people and economics, as well as the interactions among and between those elements. This is a holistic way of farming characterized by multiple goals, which include, but are not limited to, turning a profit. Resiliency (against erratic climate, volatile markets, personal crisis, blight and disease...) is a central tenet of the approach.

There is certainly crossover between the two systems, and lots of farms operate somewhere in between, but I’m being overly simple so we can keep them distinct in our minds.

A grazing farm is an example of an agroecosystem. The success of the practice depends upon studying and harnessing climate-land-plant-animal-human interactions in order to produce food.

This series of posts will unravel the elements and interactions of a grazing farm in order to help you understand grass-based livestock farming. We’ll focus mostly on beef production, but many of the same principles can be transferred to other livestock.

This is also an unabashed attempt to persuade you that by joining a CSA, you have a unique opportunity to be part of an agroecosystem.

Commodity and Grass-fed Beef

In the commodity beef market, production goals focus on speed, efficiency, consistency and uniformity in order to meet increasing demands for meat. (The U.S. supplied the world with about 20% of its beef in 2007.) If animals fatten at predictable rates, to similar weights, and consistent marbling, your entire production system can operate more efficiently and, hopefully, turn a reliable profit.

All beef cows start out on grass. Commodity cows are moved off grass relatively quickly and sent either to an intermediary farm where they’re fed a mixed diet of forage and grain, or directly to a feedlot. The distribution of cows is partly based on putting like with like (i.e. breed types, genetic strains) so that producers have a fairly clear idea of the process needed to reach a desirable time to slaughter.

Confined Animal Feeding Operations (CAFOs) are where most beef cows get “finished.” CAFOs are penned in areas, which contain a minimum of 1,000 tightly packed cows – no more than one acre per cow is allotted (that’s being generous). Food in the form of mixed rations (grain and forage) is brought to them. Because of the continuous concentration of animals, the ground is bare, exposed soil. As a cow nears slaughter, its diet becomes increasingly grain based in order to reach correct weight and marbling. This production method is intimately tied to corn production in the U.S. In fact, over one-third of our corn crop is used to feed animals.

On a 100% managed grazing farm, cows are either purchased as weaned calves, or the farmer breeds his/her own stock. In most cases, the animal will remain on the same farm for the duration of its life. The number of animals a farmer owns is tied to the size of the farm: in the Northeast, it’s typical to stock one steer per 1.5-2 acres. A decent herd size is a couple hundred head, with many at 100 or below. Farmers divide their land into paddocks and allow animals to wander within a fenced area, grazing the grass (their only food source) until the farmer feels it’s time to rotate the animals to new pasture. This decision is based on variables like precipitation, season, how hungry the cows are, or the impacts on the soil. But a key practice is never to let the animals eat the grass down to the ground, otherwise the leaves won’t be enough of a “solar panel” to photosynthesize for regrowth. Instead, grass would be forced to deplete its roots for energy, which would eventually reduce its capacity to grow. Over time, a rotational practice leads to robust above and below ground “biomass.” In other words: long roots and tall grass. Farmers in the Northeast will rotate their cows around the farm a couple of times during the growing season; it usually takes 4 weeks to return to a pasture.

So, grass-based farmers are actually growing both grass and cows by managing their relationship to each other. Cows are nourished by grass, and grass is nourished by cow manure, the physical impact of hooves, sun and water.

While both systems have the same goal of producing meat, it’s pretty clear how much they differ in terms of process. Commodity beef production simplifies and moves linearly. Grass-fed production uses guiding principles to respond to dynamic conditions.

Coming up next… animal welfare in each of these systems.

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Austin Malleolo wins 14.3 for the men's division
Danielle Siddel wins 14.3 for the women's division

Jared Fleming and the Overly Strong Squat
23 Words That Have A Totally Different Meaning When You Move To NYC
Kokedama: Make Your Own Living Moss Balls at the Brooklyn Brainery

Tuesday
Mar182014

Rest Day

Behind the Desk

Full name: Ava Christine Page

Where were you born and where did you grow up: Born: Washington, D.C. Grew up: all over the place.

First album that you loved: Something by Talking Heads or The Police. My Dad played those albums when my brother and I were really young. We used to dance around wildly on the wooden floors in our house to classic jams including "Roxanne" and "Psycho Killer."

What are you up to when you're not at 597 Degraw Street: Law schooling, running around criminal court, petting other people's dogs, biking to beaches, dreaming up foreign travel plans, dancing, adventurating with friends around Brooklyn and other boroughs.

"Ask me about that time I...":  swam through an underwater ravine of sharks in Ecuador.

Earth is about to implode but aliens on a previously undiscovered planet named Euripides want to preserve one artifact from humans. What would you offer them? Hm. I would try to trick them into accepting a dozen puppies contingent on their promise to whisk humanity away to safety on Euripides.
 
Favorite shade of blue: Red.

Favorite lift: Clean and jerk!

CFSBK Front Desk Reminders

  • Use your scan card to check-in to class.  (If you lost your card and/or the barcode won't work, then let us know and we'll issue you another one!)
  • Please don't walk away from the front desk until you know you've been checked-in.
  • Always try to arrive a few minutes before class so that you have enough time to check-in and get ready for class.
  • Let FD staff know in advance if you plan on taking multiple classes. 
  • Be patient and smile!

Also, did you know that FD staff can help with you handle many of your membership issues?  This includes membership holds, upgrades/downgrades, cancellations and updating payment information.  Just plan on taking care of these requests about 10 minutes before/after your class, or you can also email us at cfsbkfrontdesk(AT)gmail.com.
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Week 3 CFSBK Men's Leaderboard
Week 3 CFSBK Women's Leaderboard

What do you think of this idea? Torrance CrossFit's Intramural Open

Monday
Mar172014

Press

Take 15 minutes to work up to a heavy set of 5 reps.

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Half "Angie"

50 Kipping Pull-Ups
50 Push-Ups
50 Sit-Ups
50 Squats


Post time and Rx to comments.

Thanks to everyone who came out to the "Brooklyn Get Down" this weekend! The event was a big sucess and will become an annual event at the gym.

  • There's a new article on Inside the Affiliate about our Good Training Habits article. Check it out and share it with your CrossFit friends!
  • We have a bunch of olympic lifting shoes that were left behind! We've pulled them from the closet and are holding on to them. Check out the Flickr for pics of all the shoes! If you can't make it into the gym please email cfsbkfrontdesk (at) gmail.com to digitally claim them before they're eventually recycled. We can't accomodate the volume of shoes that has gradually accumulated from our awesome, proactive and slightly taller oly shoe clad members. Stay tuned for notes on a new system moving forward. 
  • Don't forget to submit your 14.3 scores to the CrossFit Games site by 8:00pm today!

Where's Coach Josh?

Many of you have noticed that Coach Josh hasn’t been in class with us lately. He has moved on to pursue new opportunities and adventures in his career as a CrossFit coach. He is now coaching at Brick CrossFit in the city. I wanted to take an opportunity for all of us to collectively wish him well on his new endevour.

Josh started coming to the gym almost four years ago and quickly became one of our top athletes. He was Athlete of the Month in April of 2011, for all the right reasons—his humbleness, willingness to be coached, and desire to be better. He’s incredibly hardworking, with years of experience, and I’ve heard from many of you and seen on your blog posts that his cues and coaching have made a world of difference in your training. His strength and dedication has inspired all of us to also be better, best of luck to Coach Josh moving forward!

Pilates for 14.3

Is your lower back fried from 14.3?  Come on down to Kristin's Pilates class Tuesday night at 7:30 and fire up that anterior chain!  As always, we'll focus on working the abdominal muscles, practice pelvic stabilization, and do some flexibility work.  Click on the link HERE to purchase a class, and we'll see you tomorrow!  Mad abs, yo.
Thanks.
xo, KH (Cage)

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Sweat and Sobriety CrossFit Journal
Gut Microbes Respond within Days to Major Diet Changes Scientific American

Sunday
Mar162014

WOD 3.16.14

Deadlift*

Performance: Work up to a heavy single deadlift

Fitness
: Work up to heavy triple deadlift


Post loads to comments.

*If you came yesterday and got your deadlifts in you'll work on the following triplet instead:

12 Minutes NFRs of:
10 reps per leg dumbbell reverse lunges
20 Calorie Row
:30 L-Sit Hold

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For Time:
Run 5K


If you've got a stopwatch, bring it! We'll be running the following route

Start AT GYM TO 3RD AVENUE,
LEFT AT 3RD AVENUE
RIGHT AT 3RD STREET.
RIGHT AT CLINTON STREET
RIGHT AT PACIFIC STREET
RIGHT AT 3RD AVENUE
BACK TO CFSBK.

Post time to comments.

What are these CFSBK show shoe'ers so excited about? Maybe it's the our awesome Flickr account!

  • Good luck to Ryan J and Todd C who will be competing in an Olympic Weightlifting meet today in Garden City NJ. Resident oly lifter Jake L will be helping them warm-up and hit their lifts. This will be Ryan's first meet and Todd's second.
  • Thanks to everyone who came out to the Brooklyn Community Foundation's Brooklyn Get Down event last night. They sold about 120 tickets and we had a great time!

Yoga moving to 7:30pm

Effective this week Yoga for Athletes with Whitney will be moving from 6:30pm to 7:30pm on Thursday evenings. Come down and get your OM on a little later in the evening!

Programming Note

Due to the Open, we'll be extending the current cycle a few weeks so we don't wind up Crushing or Backing Off in the middle of it. For the next few weeks we'll follow a similar template to the current cycle, with a Back Off week starting on Monday, 3/31.

CFSBK Endurance at Red Hook Today

Hey athletes!  If any CFSBK'ers would like to sweat it out on the track today, feel free to come by our endurance session at the Red Hook Track. Interested athletes should show up at 9:45am to support the endurance athletes finishing up and then take on a 8x400m set with Mike O's guidance.
Here is a description of the planned workout for the day.

Also, GOOD LUCK to Aileen H. and Evan R. who are running the NYC Half-Marathon today.  Just getting the season started.If you are racing and we missed you please post your results to comments.

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Brent Fikowski's 151 rep 14.3 performance CrossFit
I’m A Man Who Knows What He Wants And Goes After Something More Realistic

Saturday
Mar152014

Deadlift

Performance: Work up to a heavy single deadlift

Fitness
: Work up to heavy triple deadlift


Post loads to comments.
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Open Workout 14.3

 

8 minute AMRAP:
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.

15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Each time the Athlete returns to the deadlift they will be responsible for loading their own barbell to the next appropriate weight. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of each set of 15 box jumps time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of box jumps.


Tired of watching elite CrossFitters crush this workout? See DO's 14.3 video submission as a refreshing change of pace!


The Brooklyn Get Down Tonight starting at 8pm!

CFSBK is hosting a party/fundraiser for the Brooklyn Community Foundation. The proceeds from this event will benefit local non-profit organizations. The event will honor CFSBK for our Fight Gone Bad contributions to the local community. All are welcome to attend for drinks, food and dancing. BCF is offering two levels of tickets -- $30 "Rookie" admission which includes 2 tickets that can be used for drinks or raffle entry and $55 "Pro" admission with 10 tickets for drinks/raffle entry.  Both levels are specially discounted for CFSBK members. 

Purchase Tickets Here

Friday
Mar142014

Rest Day


Check out Rob I's best lifts from the recent Powerlifting meet CFSBK sent a team to. Strong work, Rob!

  • Don't forget that tomorrow CFSBK is hosting the Brooklyn Community Foundation's "Brooklyn Get Down" party and fundraiser. If you're going to drink this weekend, it might as well be for a good cause!
  • 14.3 has been announced! Are you happy you practiced your box jumps? What is your plan for this workout?

Last day to take home your shoes

CFSBK has a shoe problem. As many of you have noticed the oly shoe situation in the coat room is out of control. Today is the last day to remove your shoes before we remove and eventually recycle abandoned oly shoes. If you can't make it to the gym, please email cfsbkfrontdesk (AT) gmail.com and we'll label and put your shoes aside.

Sign up for Strength!

There are a few slots left in Coach Jeremy's upcoming Strength Cycles, if you want to dedicate some time on your strength, strike while the irons hot.

Strength Cycle A: Novice PM
Dates: March 17th, 2014 - May 9th, 2014
Schedule: Monday, Wednesday at 7pm, Friday at 6pm

Register here (Only 4 slots left)

Strength Cycle C: Novice AM
March 17th, 2014 - May 7th, 2014
Monday and Wednesday 6:30am

Register here (Only 1 slots left)

Both cycles will wrap up with a CrossFit Total on Sunday May 11th, 2014.
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How to Clean Your Smelly Workout Clothes Properly lifehacker
Why High-Impact Exercise Is Good for Your Bones NYT
Bodyweight Single Leg Squat Progression