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I had french toast and didn't notice anything. With extra maple syrup. "I'm different. I have a different constitution, I have a different brain, I have a different heart. I got tiger blood, man."
Toggle Commented Mar 2, 2011 on Front Squat at CrossFit South Brooklyn
The Total last night rocked-- thanks to Jeremy, Margie and Paulie for the coaching and judging. As part of my year's goals set in January I made what I thought was an ambitious but attainable goal of 800 for this total, which would be up from 725 in October. Needless to say I am super stoked to get 825 (!) in addition to 3 PR's. Lift made: Squat: 300, 315,325 (50# PR) Press: 135, 142.5, 145 (10# PR) Dead: 335, 355 (40# PR) My only missed lift came on my very last attempt for a 375 dead lift, which would have been amazing, so personally, this event was a major success. ---- I find a fire inside of me that is hard to get in touch with during the day-to-day, much less explain, but it makes me feel alive in a way that few things in life have ever done. I hope I never hear anyone at the gym complain that they aren't strong enough: there's a proven solution right here, strength cycle is a science and a surefire way get strong. Props to Jeremy and David for creating and offering this amazing program for us.
Toggle Commented Feb 24, 2011 on Push Press at CrossFit South Brooklyn
Thanks Michele! We just found a recipe that requires smoked Paprika. I thought this was a Potluck, no? FFront Squats: enjoy! Admittedly, I"ve done very few as low bar back squat is the lift of choice, but: I have read numerous trainers extoll the benefit of the fronts, and I have found them fun and challenging. Once I get to a place where accessory work is necessary, this will be first on my list. Currently I'm reading Dan John's "Never Let Go" (the oddest name for a book ever IMO since my first book may be named "always let go," but nonetheless, he basically obsesses on front squats and has two intriguing workouts: 1) Tabata front squats 2) Front squat a heavy 8 and then run 400m. x3 I am RSVP'ing now for Bina and I. We have a meatball app that we must bring
Toggle Commented Feb 13, 2011 on Front Squat at CrossFit South Brooklyn
Jenna, Your best bet for other types of beef (steaks, burgers, kabobs, etc) is the grill because it's provides a nice char. If not that, a cast iron skillet. Again, with steaks and burgers you want to have a bit of char on the outside as it helps create a caramelized flavor. You should always sear the beef before cooking it in another implement (roasting, crock pot, stew, whatever). You should always salt the beef before searing it. For grilled meats (beef, pork, lamb) you should season before cooking. (You don't have to salt first if you do this-- all store bought seasonings contain salt). You can just buy powder rubs and shaker bottles. There's tons of good ones- buy 3 and experiment. A simple one you can make yourself is just generous salt, pepper and thyme. Or salt, pepper and onion powder. Or salt, pepper and ... you get the idea. I have a good beef stew recipe I can post. It's simple to make and will help "break you in" a bit. Roasts are big and actually easy to make. It's a little intimidating at first because you are dealing with a $60+ piece of meat (for a nice one), but they are easy to do and come out amazingly.... Talk to me at the gym, I'm always happy to brag about my beef.
Toggle Commented Feb 11, 2011 on Rest Day at CrossFit South Brooklyn
Pot Roast in a crock pot 3-4 lb Top Round roast or chuck roast 2 TB olive oil ~1+ TB Paprika ~1 TB Salt (then add to taste) ~.5-1 TB black pepper 1 Quart chicken stock (Low Sodium!) 4-6 cloves garlic (minced) 2 cups dry red wine: something drinkable! 1 medium onion, chopped to medium chunks 2 large carrot or 1 bag baby carrots *Optional additions * 1 package mushroom (crimini, baby bella or white) * 1 onion sliced very thin * 2 large carrots (jullienne into smallish sticks for roasting) 1) Sprinkle salt and pepper (as much as you want) on all sides of the beef. Saute in olive oil over medium heat on all sides until each side is browned. This takes about 7-10 minutes. Put in crock pot. 2) Pour 8 oz. of wine into saute pan and deglaze the pan, scrapping all the beef bits off. Pour both chicken stock and wine from pan into crock pot. Start cooking that thing. I like to cook on high for about 1-2 hours to get it going and then reduce to low and cook it for another 5-7 hours. 3) Saute 1 chopped onion, garlic, salt, pepper and paprika at medium to med-low. After about 5 minutes add 4 oz. of wine. Saute another 5 minutes and then add another 4 oz. of wine and then reduce for about 5 minutes. (~15 minutes saute total) ----This part is probably more complicated than necessary, but it worked well the first time and there is some cooking logic to it, so I've made it part of the recipe. It could be in 2 parts, not 3.--- 4) Pour onion/spice/wine concoction into crock pot. 5) Chop up carrot and quarter mushroom (you don't want them too small as they will fall apart) and throw into crock. That's really it-- cook for 7-9 hours. You basically want it so it's really tender and starts to break apart. I've toying with trying to make a reduction out of the liquid and make a gravy, but I think you need a non-paleo thickener. Finally-- the chicken stock. I used non-low sodium last time and it was border line salty. I would highly recommend the low and then add salt to taste. Also, this will help if you do want to reduce some liquid and make a gravy or reduction. Options: 1) Caramelize sliced onion's put on top when serving. Adds a really nice sweetness. 2) Roast carrots and use as garnish. Again, a very harmonious additional flavor. 3) Greens. I frequently will quickly steam or saute some spinach, kale, whatever and throw in when serving to add more vitamins and healthy goodness. 4) I used to make this with potatoes. Yummy. Just peel and dice and throw in within 2-3 hours of finish time.
My fav was Margie's goat/plantain casserole. I gotta learn that... There were so many amazing dishes though-- what great cooks we have! Thanks to Ariel and Michele for getting this thing together-- it was a blast and I look forward to another gathering of the tribe soon. And a shout out to Shane for all the lime work.
Toggle Commented Jan 16, 2011 on WOD 1.16.11 at CrossFit South Brooklyn
First night of the B cycle Strength Intensive. Nice to finally do something different. (OK, not that different) Squat: 190x5x5 This was pretty easy, especially once I was warmed up. (which wasn't until the 4 and 5 work sets due to the fact the weight is a normal warm up set for me). Squatted, took a breath, squatted. Felt good. Press 95x5x3 My shoulder felt really crappy after the first set, a bit better after the second and totally fine after the 3rd. Not sure what's going on with that joint. Encourage, hope it's feeling this good tomorrow. Chins: 7, 7, 9 Very pleased to hit 9 on the last set! --------- The challenge... I had Monday off work so I spent it grilling meat, roasting vegies, doing MWOD stuff with KStarr and playing bass. If only I could be a house-husband! Went to bed nice and early- shoot, I should do that now! Anyway, I started this slowly (and an entire day late), but things are feeling good and I'm ready to take this lifestyle change to another level. I feel like I went through the hard part in October (getting over my heavy carb and sugar addiction) and even with the over-cheating around the holidays, I've been pretty dialed in paleo-wise for almost 3 months. Thanks to all of you for the great info, ideas, support and for sharing your perspective. Just reading all your goals has been both inspirational and educational-- I'm learning a ton.
Toggle Commented Jan 5, 2011 on Rest Day at CrossFit South Brooklyn
@Baz: I was totally sugar-addicted the first time through, and I'm not going to kid you-- it was hard... Between the bread, pasta, oatmeal, sugar, etc., etc., there was a lot to deal with...for about 2 weeks. After that, Paleo is easy and delicious- You can do it! Because of the fat! Embrace the fat Baz. Embrace the fat. Tonight's menu: Cold app: Fois Gras on apple slices (yes, a bit high in fructose, but let's not go crazy here) Warm app: Snow crab legs with clarified (pastured) butter. -- note that both of these were super easy and delicious (and fatty) Main: Fox's coconut curry with Kale, Collards with sautéed (in coconut oil) Black Cod on top. -- side note: I have never started with meat and gone to fish. What was cool about this meal was the richness never stopped. In the past if I start with a super fatty app, I found it hard to follow it up, but going to the crab with butter (thanks to the butter) and then the coconut milk really worked great. Desert: none needed. When you eat that much protein and fat you are satisfied for a long, long time. This is not a icy lake, but a warm, loving embrace from an old friend. Embrace the fat. Zone translation: 5 block meal with 1/4 carb and 10x fat (i'm totally guessing because weighing and measuring is like 5 fries).
Toggle Commented Jan 3, 2011 on WOD 1.2.11 at CrossFit South Brooklyn
DROM warm up, 3 sets of 10 push ups and air squats. 500m row. Power Cleans: first time finding my heavy single. All weights in Kilos. -------- Warmed up with some light hang cleans and triples of 40 and 50 Singles: 60-65-70f-f-f-f-f ------- I totally had 70 on the 5 attempt but didn't get low enough by about an inch. So I guess that means I didn't have it. Regardless, I'll get 70 next time, this was totally in my head and I wasn't aggressive enough and kept bailing. I wussed out and I admit it. *** Side note: that totally inspiration video of the O-lifter coming back from breaking both wrists scared the sh!t out of me. I'm a musician, just the thought of breaking 1 wrist is frightening. I didn't know that you could do that. I finally told Jeremy what was going on in my head and he enlightened me to the fact the dude was using straps. Lesson learned: never use straps for cleans, but I have to get that image of him falling backwards with the bar out of my head! *** 65kg (143#) is a new PR for me and I definitely got some good technique correction thanks to Jeremy, so it was good to take the clean to another level. New additional goal: BW (~75kg or 165#) Power Clean by end of Strength cycle. I know I can do 154, so this is doable, right?
Toggle Commented Jan 2, 2011 on WOD 1.2.11 at CrossFit South Brooklyn
Happy New Year SBK Crossfitters! I'm going to approach these as Q1 goals and then re-evaluate although number 3 & 4 definitely need to be an all-year long endeavor: 1) Get Stronger as measured by the CrossFit Total. Goal: 800 (up from 725 in October) I plan/hope/expect to PR all my lifts in 2 months. Seeing how I can probably do that now, this should be attainable, but I think 75# increase is both realistic and ambitious. 2) Chin-ups: 10 strict chins for 3 rounds. 3) Mobility: Get stuff moving 4-6 days a week. I need to collect a list like Shane and work it. Focal points: hips, ankles, shoulders, neck. 4) Meditation: You can only add so much to your life without something else falling off. I've had a pretty strong practice over the years, but this autumn I added cooking in the morning as part of my 1st paleo challenge and that just killed my sitting practice. Just couldn't fit it in. This needs to get back to activity number one. Goal: zazen 4-5 mornings a week for a minimum of 15 minutes. Bonus round, add back 1-2 evening sits. Finally, I am all-in on the paleo challenge. The holidays were much messier food/drink wise than I anticipated and this mass gain thing seems to mean one thing for me: belly fat. Therefore I've decided to lift heavy and continue with my 2010 body recomp. So, I won't get 70's big, but at least I won't be fat! Health first for 2011.
Toggle Commented Jan 1, 2011 on Front Squat at CrossFit South Brooklyn
I'm a newbie at everything, but obviously have been focused on Weightlifting. That said, I'm totally green in my technical lifts. I haven't even tried a jerk. My clean is weak, but at least it's improving. 2) Monostructural I guess. I was a competitive swimmer and ran cross country in 9th grade. I would like to learn pose running-- I was running a lot more over the spring and summer but have stopped. My rowing needs some serious help. 3) Gymnastics totally intrigues and scares me. I haven't done any at all, but I did learn rolls and falls in martial arts so I should be able to pick that up at least. I am going to continue my strength focus Jan/Feb and look forward to working in some body weight stuff this spring. Hopefully I'll be thin and strong enough to have a go at the gymnastics, but I do worry about my loose shoulders. Just looking at a back lever makes me cringe.
Toggle Commented Dec 22, 2010 on WOD 12.22.10 at CrossFit South Brooklyn
I was going to report my work out, but this post was way too long. So one more comment on the Paleo. Again. Let's remember two things. 1) Gratitude. (for sinplicity we should direct this at our teachers and coaches. 2) There's a boat load of Type-A folks here which leads to some amazing accomplishments. And some crazy-ass neurosis. Please remember that we are doing this to become more healthy and not more crazy. Have some fun. Drink some Tequila. (or hell, wine). Put down some dark chocolate. 85% is good enough. Sure 30 days is a finite number and doable, but let's have fun people! Sorry, I took my own advice and drank *some* wine with my lamb tonight. PS this is such an awesome group of folks-- looking forward to the pot luck Exclamation points!!!
Toggle Commented Dec 22, 2010 on Rest Day at CrossFit South Brooklyn
I did my Paleo challenge from Oct. 13th to Nov. 21st. I think Paleo eating is revolutionary and I am so happy to have found it. Leading up to the challenge I had already cut gluten and most starches. The last things to go were all refined sugar, legumes, sweetner for the coffee and dairy. I found I was heavily addicted to sugar and I use it as a reward for dealing with a hard day, stress or generally eating well. (yes I eat well for 2 days and then give myself sugar-- brilliant, right?) Anyway, the last part where it messed with my "food as reward" was hard. Also, I found I definitely needed more carbs than a lot of people and added sweet potatoes into the mix. That help my energy and it's been really good since. I started to finally lose some of my most stubborn fat around the belly in week 3 and it really was great. I lost a good inch off my waist-- very satisfying! I have since re-introduced dairy and have had a hard time staying away from cheese. And wine. Oh, the wine. I'm not giving it up although I drink far less often than before CFSBK. I am eating grass-fed, vegies and have been very close to 100% gluten free for 3 months now. To me that's been the biggest difference: My stomach is much happier and I'm sure I've healed my gut which was heading towards something very bad. I would do another challenge, but I'm toying with a mass gain. To be honest I'm on the fence: I would like to get bigger so I can get stronger, but I like being thinner and don't want to mess with a good thing. Right now I'm doing both in half-assed fashion. Maybe I'll mass gain for the holidays and then go back to cutting in January. Can...not...decide... Help... Bina and I are definitely in on the pot-luck!
Toggle Commented Dec 21, 2010 on Rest Day at CrossFit South Brooklyn
Work Sets... Back Squat: 235x5x3 These felt way stronger than Friday which leads me to believe I was just really, really tired after a long week. Instead of resetting the bench, I'm going to attempt 173 again. Shoulder Press: 115x5x3 Not bad. I still do not have this form down-- I am not the fastest learner, I really don't understand how I got good at tennis-- this is way more simple than a 2-handed backhand. Luckily I had Jeremy to help me work on it and the last two sets were way better. Clean: 60Kg (132#)x3x3 This felt better and was a 7 pound jump. Thank you to Foxy for pointers on getting under the bar. It feels pretty cool to get that weight moving through the air and having it land softly on the shoulders. Chins ups: 6,6,6,6 Been a full week since I chinned due to that misguided attempt at rock climbing. (sure it was fun, exciting and scary, but my arms are still not 100%) so I figured I should squeeze these in. Congrats to all you Sunday class participants for just getting through today's WOD. I did not envy you. Not one bit.
Toggle Commented Dec 19, 2010 on WOD 12.19.10 at CrossFit South Brooklyn
Friday's workout... I've decided to round up my 1/2 pound weight increments instead of using .5 pounds. It's an aesthetic choice. Back Squat: 233x5x3 work sets. These felt pretty good, better than Tuesday. Bench 173x5x3 work sets. I failed on rep number 5 in set 3. How crappy is that? I felt like sh!t all day long and ate cookies to compensate. (Cookies are falling out of every nook and cranny at work). I would have bailed on lifting altogether but I already took two days rest to let my arms recover from rock climbing. I blame the rock climbing. And my head: Not making a heavy lift is in my head (I'm not talking about skill based lifts like the snatch-- just these simple power lifts). I definitely did not go into this session feeling confident and basically gave up on the last rep. It seemed like it wouldn't move and so I stopped trying. I'm not saying that if I could convince myself I could bench 300 pounds that I could do it, but I really think that one can convince oneself that the lift is going to be made (or not) and it's a self-fulfilling prophesy. While actually doing the lift (and before I give up) I need to remember how pissed off I am after failing a lift. If I could harness that-- I would have made rep 15 and would be looking at 175 next week instead of a reset. That's my theory. Sunday I get to work with Coach Jeremy and we'll look at my funky shoulder press and cleans. Side note-- ate at Vinegar Hill House last night it was awesome, fatty goodness. Get there early. I never wait for tables but I did last night and it was worth it.
Toggle Commented Dec 18, 2010 on Weighted Chin-Up at CrossFit South Brooklyn
Great to be back in the gym tonight. Very up and down and up workout for me. I was going to give the short story, but what the hell.... Back Squat 252.x5 I basically stopped going up at rep 4 and out of nowhere I hear Coach Jeremy (he was working with the strength class and I was having at it alone across the gym) yelling "up! up! drive! drive with your hips!" I did and the 5th rep was easy. that was a high point. The next set not so much. I really went forward on rep 2 and my knees were doing funny things. Rep 3 was worse and I threw in the towel. I'm sure if I was having a session with Jeremy or wasn't alone (I had a witness) I would have ground out that set. I definitely gave up. That said, it was 9 days since being under the bar and it just wasn't feeling right. Bench: 170x5x3 Everything was strong but the very last rep I did not touch my chest. I'll take it and will move on to 172.5 next week. Chin ups 8,8,8 I'm super psyched to get 3 sets of 8. On the first set I had one more in me and saved. I read (yes, Jeremy, in Men's Health magazine) that when building pull ups and chins that to get your volume up you need to not totally max out on your sets. Last time I could only muster 9, 6, 6 so I was really pleased to get sets of 8 across. I think November's goal of 10 will get nailed this December. Thanks to the coaches for asking how my back was and noticing I was missing. It's kind of sucks to be more present on the blog than the gym, so it was great to see folks tonight. Icing the back tonight and hoping it doesn't tighten up on me over night so I can be there Thursday or Friday. I'm going back to those squats and will put 252.5x5x3 in the books.
Toggle Commented Dec 8, 2010 on Rest Day at CrossFit South Brooklyn
Congrats to the big guys lifting heavy! Awesome! Amazing DU work here, congrats on all the PRs.
Toggle Commented Dec 7, 2010 on Power Clean at CrossFit South Brooklyn
Awesome photo! Where I'd really like to go is CFSB but I'm still not feeling right and I've got a gig tonight, so I'm resting today. One day I'll actually see some of you again! (target: Tuesday) The coolest place I've been has to be Ambergris Caye, Belize where Bina and I went for our honeymoon. You take a little puddle jumper plane there from the capital. They don't allow cars except for the taxis-- just golf carts. Then we took a boat to the resort-- which had only 12 rooms and we literally stayed "on the beach" in a cabana (it was not the roughing type). Learned to scuba there. Amazing place... To Jeremy and the heavy lifters: hope it was a good time and new PRs abound.... PS why does the FaceBook login only work 15% of the time? Any tips?
Toggle Commented Dec 5, 2010 on WODS 12.5.10 at CrossFit South Brooklyn
@jr in regards to: "For example, when people say they don't eat tomatoes because the nightshade family didn't exist in xyz period, isn't that missing the point to some degree? Just curious what folks think." I think you are right-- it misses it. Recently the Paleo Solution podcast had a quote that I can't remember exactly but it went something like "we are not trying to do a historic reenactment, we are using our evolutionary understanding to inform healthy decisions now." Robb Wolf and Andy Deas LOVED this quote and I think it's a great guiding principle. Work Out: Reached my original "starting strength" goals of 5 reps at bodyweight bench and 5reps 1.5x bodyweight back squat. Actually passed bench now that I only weigh 165. (Yes, I'm get lighter and stronger simultaneously which is awesome) Work Sets: LBBS: 247.5x5x3 It was a grind. Almost failed on very last rep. Bench Press: 167.5x5x3 felt good and have more in me. Chin ups: 3x10, lightest white band. the first 5 are a breeze, but 7-10 are a struggle. I'm doing chin-ups first in my next workout, unassisted, to see where I'm at. I don't understand how I can do 6 unassisted and can barely do 10 with the band. And how is that with the band I can crank out the first 5 like it's nothing and then completely gas at 7 or 8? I leave for Florida tomorrow so see y'all in 10 days or so. I'll be checking in here though talking out of my ass about nutrition! :-) Happy Thanksgiving CFSB Emo pixie beasts!
Toggle Commented Nov 19, 2010 on WOD 11.18.10 at CrossFit South Brooklyn
After a reset 3 weeks ago on the Back Squat, the linear progression has continued and I'm in new terrain again getting 245x5x3 in the books today. (Yeah!!!!) I'm super stoked and look forward to my 'official' 1.5x body weight (x 5 reps) Back Squat Thursday. Also worked on Snatches which are driving me as crazy as is the Power Clean. If it's not one fault (bar drifting away) it's another fault (jumping early). I love the oly type stuff but wow, is it difficult. Finally, did 10x3 chinups with the lightest band. The first 7 are easy, but then not so much... 10 unassisted is seeming very distant, but I'll get there. @Chris-- thanks for the co-op tip, but I'm not a member. Anyone else have any grass-fed cheese tips?
Toggle Commented Nov 14, 2010 on "Helen" at CrossFit South Brooklyn
Don't know if this has been mentioned, but Fresh Direct is now carrying Hardwick Grass-Fed beef. It started as just ground-beef, but now they have steaks and roasts. Very $$, but convenient. I am looking for grass-fed cheese now that I'm re-introducing some dairy back in-- got a source for me? Also, any good pork vendor/store suggestions out there? @Fox: made coconut curry greens last night-- awesome! I used fish this time around and it's totally tasty too. This is definitely a go-to recipe for now on-- yummy and pretty fast to put together-- thanks!
Toggle Commented Nov 14, 2010 on "Helen" at CrossFit South Brooklyn
Happy Birthday Dan! Thanks to Michele for posting this stumptous.com interview with Robb Wolf yesterday. It's excellent, so I'll share again. Robb does a great rant about the psychological mechanisms of calorie counting and moderation which I found very enlightening: http://www.stumptuous.com/the-paleo-solution-podcast Super-cool blog all around, check it out.
Toggle Commented Nov 13, 2010 on Back Squat at CrossFit South Brooklyn
Happy Birthday David- enjoy!
Toggle Commented Nov 10, 2010 on WOD 11.10.10 at CrossFit South Brooklyn
Finally got back into a gym today after a week-long cold. Resumed my linear progression where I left off last Sunday. It was encouraging to make all the lifts but I've lost a chin-up (down to 6 unbroken) somewhere along the line so my goal of 10 by 12/1/10 is receding. Oh well, looking forward to stomping my fail point (242.5) on the back squat Tuesday. Nearing my initial goal of 1.5x bodyweight BS and 1x be bench for 5 rep work sets. Congrats to Jess, Meghan and Jenn!!! That is bad-ass!
Toggle Commented Nov 8, 2010 on "Angie" at CrossFit South Brooklyn
November Goals... 1) 10 uninterrupted straight chin-ups 2) Stay Gluten and grain free throughout my 10 Thanksgiving vacation. 3) Keep working out through vacation while traveling. I'm entering the last 1/3 of my Paleo challenge-- my body is finally adjusted. Sugar is a bitch people-- I'm an addict!
Toggle Commented Nov 2, 2010 on Hang Snatch at CrossFit South Brooklyn