Front Squat

1-1-1 or 3-3-3
Three attempts at a new 1RM. If you’re new to the lift then test a 3 rep max instead. 

Exposure 8/8
Post loads to comments.
_____________________ 

AMRAP 15 Minutes:
15 Thrusters 115/75
30 Kettlebell Swings 53/35
45 Double-Unders

The thrusters should be medium heavy, something you could do 15 unbroken of when fresh. The sub for double-unders is 20 attempts + makes. 

Post time and Rx to comments.

Past Athlete of the Month/The Tallest Man on Earth Michael C. hit muscle-ups again on Sunday night at Open Gym. More on why this is a big deal below!

Michael C.’s Journey with Muscle-Ups

In May, I got muscle-ups for the first time, and celebrated as you would expect—a mixture of fist bumps with folks at the gym, texts to bemused friends, and all-caps Facebook posts. I felt I had worked hard to get to that point; now, surely, my life was to be much different, right? Soon Dave Castro and I would be best buds, and my ascent to the loftiest peaks of fitness could truly begin!

Things didn’t quite work out that way. For the next few weeks I made attempt after attempt after attempt, and couldn’t quite seem to get myself over the rings again. Exasperated at open gym one day, I asked Coach Ro for advice, and he told me the last thing I wanted to hear: that to prevent myself from reinforcing bad movement patterns, I should refrain from making any attempts for a while, and instead refocus on the progressions that got me there in the first place—kip swings and hips to rings, box humps, and transitions. 

After being so excited to have finally performed a complicated movement for the first few times, it was tough advice to hear. It felt like I was starting over. That feeling, coupled with my newfound inability to demonstrate a movement I had told a bunch of people I could actually do, made me feel like a baseball player who had suddenly lost the ability to throw to first. What the hell was going on?

Ultimately, though, I got over myself. Skills, movements, and badass weights are earned, not given, so I swallowed my pride and invested in the process. I swung. Then I tightened the swing. I did transitions, and lots of them. Determined to burn the patterns into my brain, I slowed them down, and got to the point where I felt like I could do them in my sleep.

I tend to go in waves as far as my perception of my own ability—some weeks I feel like I am crushing it, and others I feel hopeless, like I have no business being in a gym attempting anything. Such is life, I guess. But at Flex on the Beach last week I hit a pretty unexpected snatch PR, and it gave me a shot of confidence. I remember deliberately thinking less about what would happen if I missed my attempt, and more on just being in the moment and moving correctly, like I knew I could.

Therein was the cure to my yips. Instead of just assuming I would keep failing, I came into open gym on Sunday determined to make it happen. I had practiced. I had focused. So I warmed up, and decided to make a few passes at another muscle-up. And I failed. Three times. I knew I was close, and with a heaping dose of encouragement from all in attendance, managed to finally get back up on attempts four and five. After a long summer break, the muscle-ups came back to me.

I know now this is probably far from over. I demonstrated to myself that muscle-ups aren’t a fluke—they are something I can clearly do. But the trick now will be taking them from an occasional thing to an on command thing. I’m ready to continue doing the work, but more importantly, I know not to beat the crap out of myself if the road to mastery ends up being a little longer than I want.

Fight Gone Bad Fundraising Update (T-16 Days!)

Congrats everyone! We’re almost at $4,000—which is 23% of our fundraising goal for Brooklyn Community Foundation. Matty C. and Jay-Star are crushing it! 

The best part? Once we hit our goal of $15,000 Brooklyn Community Foundation is going to match match contributions dollar-for-dollar. You or your friend puts in $10? Their Board puts in $10, doubling your impact on Brooklyn’s communities. We’re so close! 

Congrats to those teams and individually topping our leaderboards on CrowdRise! Below are our top fundraisers from both the individual and team divisions (as of 12:30pm Tuesday 9/29):

Top Five Teams:

1. I’m Not a Player I Just Squat a Lot: $950
2. Awesomesauce: $425
3. Artisanal Fitness Coop: $400
4. Fight of the Living Dead: $400
5. Fight Gone Bad 2015 tied with Who Let the WODs Out: $225

Top Five Individuals: 

1. Matty C.: $500
2. Jay-Star: $400
3. Michael A.: $350
4. Bob S.: $300
5. Morit S.: $225

Send an email to your friends and family! Maybe something like this?

Dear ______ [insert name],

I know you probably think I’m bananas for doing CrossFit, but I love it so much—largely because my gym, CrossFit South Brooklyn, is so freaking awesome and doesn’t just care about getting “swole” (defined by the Urban Dictionary as the state of being very muscular and/or buff and in good shape), but we also care about helping our neighbors in Brooklyn.

That’s why I need your help! Through this fun competition we’re doing in a couple weeks, we’re raising money for a local organization called Brooklyn Community Foundation. BCF supports tons of great and important programs in Brooklyn.

Donate here, and I promise to send you a photo of me drenched in sweat after I crush this workout on Saturday. Also, I’ll love you forever!

XXOO _______ [your name] 

_____________________
What water on Mars can teach us about scientific ‘breakthroughs’ The Washington Post 
Glowing sea turtle discovered: Mutant, maybe, but definitely not a ninja Christian Science Monitor 

Coach Whitney and bar partner Lauren B. watch Chris deadlift

• Want to try something other than group class today? Check out Vinyasa Flow Yoga at 7am, Active Recovery at 6:30pm, Pilates with KH at 7:30pm, or AntiGravity at 7:30pm.

Chasing Rx: When To Scale and When To Go Heavier

An interview with David Osorio and Jess Fox, edited by Kate Reece
Originally posted on 3.17.2015

If you don’t know why workouts are named after women, Greg Glassman, the founder and President of CrossFit, explained it like this: “I thought that anything that left you flat on your back, looking up at the sky asking ‘What just happened to me?’ deserved a female’s name. Workouts are just like storms, they wreak havoc on towns.” 

Regardless of whether you welcome or abhor that feeling of being wrecked (particularly when it doesn’t happen in your bedroom), we all know what it’s like to approach a nasty WOD from the mindset of wanting it to be over before it even starts. But sometimes, the desire to cruise through a workout can cause us to take shortcuts, maybe not go as heavy as we could, and ultimately sacrifice our long-term strength goals on the altar of feeling like a beast in the moment. Hopefully, we all do want to get stronger. In that case, it’s important to realize that the lifting segments of group classes are not your only opportunities to achieve your goal. You should aim to get stronger through the conditioning portion of class as well.

Maintaining excellent technique should always be your priority, but if you want to close in on the Rx-ed loads for a WOD, you need to gradually increase your base numbers—which might involve surrendering a bit of the metabolic stimulus of some workouts. (“Rx” refers to the prescribed, standard weights for a workout, or those scary numbers written after each weighted movement on the blog and whiteboard.) Simply put: you need to lift heavier and go slower so that you can eventually lift heavier and go faster. 

I sat down (i.e. emailed a lot) with Coach David and Coach Jess to ask them everything you wanted to know (but were too scared to ask) about chasing Rx in workouts. The bottom line: don’t be complacent about the weights you choose for any given workout. Getting stronger is a process. Here are David and Jess’s experiences with exactly that.

CFSBK: When did you start Rx-ing all the WODs? What did your journey look like to get there?

David: When I started CrossFit, I was self-teaching myself the movements, so I did what I could and then practiced the movements that I didn’t know how to do yet. It took me about a year before I was doing almost everything Rx-ed. I definitely was biasing a heavier weight and slower times in the beginning, which helped me develop the requisite strength to be able to eventually move the Rx-ed weights faster. I still occasionally scale some of the weightlifting loads in WODs when appropriate 

Jess: I’d say the first things I could Rx fairly quickly were workouts with deadlifts, double-unders, box jumps, and kettlebell swings. I knew my road to Rx-ing weights in the Olympic lifts would take some time, and honestly we weren’t doing as much of those when I started. So, I chose to target kipping pull-ups as my first big goal, since they tend to come up in so many WODs—and what girl doesn’t want to do pull-ups! My road to getting them meant practicing them EVERY time I was in the gym. I started out with thick green-band but over the course of a few months, I was able to get my rhythm down enough to get a few unassisted kipping pull-ups in spurts. They weren’t consistent enough though so I always resorted back to the band for workouts.  

However, that changed when I visited my other “home” CrossFit in Ohio. The WOD was “Cindy” and although I knew that I could get a few rounds Rx-ed, I still set up a band. During the workout, when I started to slow down on pull-ups, I reached for the band. The coach there stopped me and just told me it was okay to move a little slower. Sure, I didn’t get a high number of rounds but it allowed me to continue to work on that skill and it gave me a baseline for “Cindy” Rx-ed. After that experience, I got rid of the band. That didn’t mean I did every pull-up workout Rx-ed right away though. Until I got better at them, scaled volume was my friend. 

CFSBK: If I’m moving fast and getting a good workout in the WODs, why should I worry about what weight I’m doing? 

David: The balancing act between performing workouts with their intended metabolic stimulus, versus going heavier or sticking to a calisthenics version that slows you down considerably, can be somewhat nuanced. Ideally, you want to be able to keep moving at a somewhat reasonable pace. If you’re shuffling your feet, looking at the pull-up bar for a minute, you’re probably not getting the most out of your time on either end. But if you’re not at the Rx-ed weights and want to start pushing toward them, you’ll just have to accept that you’re going to be slower and the workout probably won’t be as spicy. In my opinion, that’s fine. Recently, I told a member that would have rather her go with a heavier dumbbell and get capped versus going lighter and getting a good time. As long as you can perform about 3/4 of the workout before getting capped, you should be fine. If you want to get stronger in the WODs, you’re always going to have to bias a little heavier and slower, technique permitting. 

Jess: As CrossFitters, we’re all a little Type A and want to move fast through workouts. However, our training should include different stimuli and heavier weights—higher skilled movements can provide that. As I mentioned before, it took a little nudging from coaches, and a little/lot of swallowing my WOD pride to not scale those pull-ups in “Cindy.” Looking back though, I’m so grateful for that intervention. Not just because it was my first Rx-ed “Cindy,” but because I didn’t really realize that I had the strength and skill to do it. I see this a lot with push-ups in workouts as well. Though I see many of you work your strict push-ups like a boss in our warm-ups and even start a workout with strict pushups, as soon as the going gets tough, the knees drop down. Sometimes you just have to gut it out (provided your movement is technically sound), knowing that you might need to scale volume and accepting that you might be the last person to finish.   

CFSBK: How do I know when to go heavier during WODs?

David: When you feel like you “own” a weight that is below Rx-ed, then it’s time to bump it up. Don’t get complacent with certain loads. For example, if you’re a guy and you always do 65-pound thrusters, even if it still feels difficult, you need to start gradually adding five to 10 pounds to push your strength and comfort level with the movement and load. If you always swing the 16 kg kettlebell, start voyaging out to heavier territory. As long as you feel confident in your technique, which might mean going a bit slower or breaking up reps more, then the weights or your modification should feel heavy.

Jess: This is where logging your workouts comes into play. Early on in your CrossFit life, you will and should start lighter than you think. Use the warm-up time to pick a load that you know you’ll be able to move consistently well through. Then, take note of how that felt in your logbook so that you know what to aim for next time. Also, listen to the advice your coaches give you. I think we do a pretty good job of talking about the intention of the workout and providing scaling options or percentage markers to help guide you in determining an appropriate weight. If it’s ever not clear, just ask! 

CFSBK: If I want to set a goal to get to Rx or heavier weights (and I know I should!), what should my battle plan or strategy be?

David: As Jess mentioned, make sure you’re logging and writing down both qualitative and quantitative data! You’ll never remember to go heavier on that barbell if you can’t refer back to previous experiences. Focus on writing notes specific to how heavy things felt and if you think you could have gone a bit heavier and kept your technique together. You’ll have to dip into loads or movements that intimidate you a little if you want to get better.

Jess: Be consistent in your practice. If it’s barbell lifts, then aim to make each rep at lighter weights perfect and slowly increase the weights from week to week or from WOD to WOD.  If you did the past three thruster workouts at 75 pounds and flew through them, then go for 80 next time. If you’re training a skill, then lay out a specific plan to help you get there.  Also, tell a buddy and have them help keep you accountable, or better yet, have them join you! Note though, that skill is singular. Don’t be the person that has a list of 10 skillz and can never really devote enough time to any one of them. 

CFSBK: Any parting thoughts?

David: Use your coaches as a resource! We want you to improve and always will let you know how a movement looks and whether you should scale up or back down. Let us know you’re trying to get stronger and we can give you some thoughts about how to modify your workout intelligently.

Jess: Know that for most of us, this stuff doesn’t come naturally and that some of us might never hit Rx-ed weights. We’re now in the CrossFit Open season, so now you can compare your WOD scores to people around the world. But just remember that ultimately you’re competing with yourself. In the beginning, focus on establishing your baseline. Keep a good logbook, set realistic goals, set time aside to practice, and then use your training to beat yourself. 

(An important caveat: Rx is not an advisable goal for all athletes. It can serve as a point of reference to make the process of choosing your weights easier, and enables our coaches to help you scale appropriately at the whiteboard.) 

_____________________ 
Your Phone Is Helping and Hurting Your Weightlifting Technique Catalyst Athletics 

Bench Press

1-1-1 or 3-3-3
Three attempts at a new 1RM. If you’re new to the lift then test a 3 rep max instead. Feet must stay on the floor and butt must stay on the bench. It should go without saying, but use spotters.  

Exposure 8/8
_____________________ 

Deadlift

1-1-1 or 3-3-3
Three attempts at a new 1RM. If you’re newer to the lift then test a 3 rep max instead. No hitching, and you must control the barbell back to the floor. Dropped bars will be missed lifts. 

Exposure 8/8
Post loads to comments.
_____________________ 

3 Rounds For Time:
25 Dumbbell Power Cleans
270m Run
Rx for the dumbbells is 45% of bodyweight.

Check out this instructional for dumbbell cleans, and don’t be this guy. He’s strong but the gross hitch makes it a no-lift (and dangerous).

Post time and Rx to comments.

David warming up his clean

• FGB TEAM CAPTAINS: You need to get your team’s t-shirt info submitted to Info [at] CrossFitSouthBrooklyn.com by 12pm TOMORROW. If you don’t do this, Coach Jess gets to pick your team names and the ugliest color combos, and she will have to guess your sizes.
• There is one spot left on a team! First come, first served. Email Coach Jess ASAP at Info [at] CrossFitSouthBrooklyn.com. Also, if you are interested in Fight Gone Belated, email Jess ASAP. Date will be determined based on those who sign up.

Fight Gone Bad Fundraising Tips (T-19 Days!)

Have you started fundraising for Fight Gone Bad? You and your team should be registered with CrowdRise. We’ve included some fundraising tips below to get you started, adapted from Convio. We’ve also included info below about Brooklyn Community Foundation (the organization for which we’re raising money!). 

Tip #1: Start early. The sooner you start asking for donations, the more money you will raise. 

Tip #2: Set a challenging but attainable goal. Your fundraising goal should be a stretch, but doable. If you are getting close to your goal, then raise it so people continue to donate.

Tip #3: Contact everyone you know. Start with your email address book, then your regular address book and member lists from clubs you belong to. You’ll be surprised who gives! 

Tip #4: Customize your emails. Make the email template yours! Include a personal story—why you’re raising money, why it’s important to you, and where the money goes. (Tell people why you love Brooklyn, and why you love CFSBK and that we partner with BCF!) 

Tip #5: Create an email schedule and stick to it. Set dates to send a first email announcing your participation, a second email asking for donations, an update email, and a ‘last chance’ email.

Tip #6: Ask, ask, and ask again. People can only make a donation if you give them the opportunity. Don’t be shy about asking more than once. People need to be reminded! 

Tip #7: Add social media to the mix. Use status updates in Facebook, Twitter, or LinkedIn to update friends on your fundraising and provide a direct link to your fundraising webpage.

Tip #8: Get creative. Add the URL for your fundraising webpage to your email signature. Give out “piggy banks” and ask people to save their change for a month. Hold an auction. Throw a party!

Tip #9: Stay focused. Remind yourself of why you are participating in the event, and how the money you will raise will help others. Turn to other fundraisers for inspiration and ideas.

Tip #10: Send a personalized thank you. After you’ve completed your fundraising, send your results to donors and thank them again for their help. You might need their support again next year! (And dude, always say thank you. It’s the right thing to do.)

Learn More About Brooklyn Community Foundation

Brooklyn Community Foundation (BCF) is proud to partner with CrossFit South Brooklyn on Fight Gone Bad for the fourth year running. BCF is on a mission to spark lasting social change, mobilizing people, capital, and expertise for a fair and just Brooklyn. Since their founding in 2009, the Foundation and their donors have provided over $20 million in grants to more than 300 nonprofits throughout the borough, bolstering vital programs and services while responding to urgent community needs and opportunities to fuel community-led change. 

This year, BCF plans to distribute a total of $3 million in grants across three distinct areas:

• Invest in Youth: Creating better opportunities and a stronger future for Brooklyn’s next generation;
• Neighborhood Strength: Fostering community leadership and identity in Crown Heights;
• Brooklyn Accelerator: A hub for strengthening Brooklyn’s vibrant nonprofit sector.

Highlights from 2015 so far include the launch of the Brooklyn Youth Fellowship supporting 10-month fellowships for young people at 12 youth-serving organizations, a Restorative Justice Project in partnership with four public schools in Brooklyn and the Mayor’s Leadership Team on School Climate and Discipline, and an Incubator Project for Brooklyn nonprofits. Visit bcfny.org to learn more about all of their work. 

Join Jacyln K. For an a New Vinyasa Flow Yoga Class at 7am on Tuesdays in the Upstairs Annex 

Jaclyn has always had a love for fitness and overall health. She started practicing yoga as her source of recovery both physically and mentally. Her love for yoga drove her to get her first certification in 2007. Since, she has been teaching both Bikram and Vinyasa in the tri-state area. With her extensive study in many lineages of yoga, Jaclyn takes aspects from each creating a flow both challenging and accessible for everyone. 

For Jaclyn, CrossFit and yoga are a brilliant team. She uses her yoga practice not only for added mobility but for strength, focus, and breath work as well.  When Jaclyn works with athletes, she will gear her class around these principles while still keeping things light and fun in the same spirit that a CrossFit class has. Whether you’re a seasoned practitioner or brand new to a yoga mat, Jaclyn will offer plenty of options so everyone feels challenged yet still comfortable in this Vinyasa flow class. 

When: Tuesdays at 7am
Cost: Free as part of our Unlimited Membership option, or counts as one of your regular group classes

_____________________
Stop Googling. Let’s Talk. The New York Times 

Fitness
Back Squat: Heavy Triple
Use spotters.
Exposure 7/8 

Performance
Medium Intensity
Back Squat: 75-80% x 5 x 2
Front Squat 75-80% x 5 x 2
Add a few pounds to your last Medium Intensity day. 
Exposure 13/16 

Post loads to comments.
_____________________ 

5 Rounds or 20 minutes:
20-30-second Handstand Hold (use a wall if you can not hold freestanding)
8ea Dumbbell Reverse Lunges (hold a pair of dumbbells at the hang)
10 V-Ups, GHD Sit-Ups, or 5 Floor Levers (on a bench)

Post time/rounds and Rx to comments.

CFSBK prides itself on being a kid- and dog-friendly gym. But in the interest of keeping everyone as safe and focused on their fitness as possible, we have policies regarding our favorite tiny humans and creatures. If you have a child or dog, please review those policies here! Also: stuffed chicken doggy necklaces are complimentary with your membership.

• Check out AntiGravity at 2pm (or Tuesdays at 7:30pm). The class focuses on the gymnastics skill and strength components that are most commonly demanded in CrossFit workouts, using a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight movements.

Fight Gone Bad Updates (T-20 Days!) 

• TEAM CAPTAINS: You need to get your team’s t-shirt info submitted to Info [at] CrossFitSouthBrooklyn.com by Tuesday (9/29).
• EVERYONE: Go sign up for your CrowdRise page, which your team captain has set up for you. And start fundraising! We’ll have more tips about how to fundraise coming this week. Jump on it, and remember that the top 3 fundraising teams will get awesome prizes! 

As of 5pm last night, we were 7% of the way toward our $15,000 goal. Congrats to those teams and individually currently topping our leaderboards… But who’s ready to knock them off?

Top Five Teams:

1. Fight Gone Bad 2015
2. The Jay-Stars
3. Who Let the WODS Out
4. The Buck Furpees
5. The Team With the Golden Guns

Top Five Individuals: 

1. Morit S. 
2. Jay-Star
3. Greg A. 
4. Brendan B.
5. Kevin G.  

_____________________
The Mother of All Questions Rebecca Solnit, Harper’s

Power Clean and Push Jerk

Take 15 minutes to work up a bit beyond your work weight on a power clean + push jerk for the WOD.

Post loads to comments.
_____________________ 

For Time:
550m Run
20 Clean and Jerks 135/95
40 Sit-Ups
550m Run
15 Clean and Jerks 
30 Sit-Ups
550m Run
10 Clean and Jerks
20 Sit-Ups
550m Run  

Post time to comments.

Coach MeLo’s version of a recovery squat

• Want to try something other than group class today? Check out Yoga for Athletes at 10am, Active Recovery at 11am, or Open Gym from 2-4pm!
• New crop of LOST AND FOUND goods. Check it out.

Join Jacyln K. For an a New Vinyasa Flow Yoga Class at 7am on Tuesdays in the Upstairs Annex 

Jaclyn has always had a love for fitness and overall health. She started practicing yoga as her source of recovery both physically and mentally. Her love for yoga drove her to get her first certification in 2007. Since, she has been teaching both Bikram and Vinyasa in the tri-state area. With her extensive study in many lineages of yoga, Jaclyn takes aspects from each creating a flow both challenging and accessible for everyone. 

For Jaclyn, CrossFit and yoga are a brilliant team. She uses her yoga practice not only for added mobility but for strength, focus, and breath work as well.  When Jaclyn works with athletes, she will gear her class around these principles while still keeping things light and fun in the same spirit that a CrossFit class has. Whether you’re a seasoned practitioner or brand new to a yoga mat, Jaclyn will offer plenty of options so everyone feels challenged yet still comfortable in this Vinyasa flow class. 

When: Tuesdays at 7am
Cost: Free as part of our Unlimited Membership option, or counts as one of your regular group classes

Take a Bucket Bath at the Gym, Donate to charity: water, and Help Raise Money For Clean Water

The charity Dan G. works for, charity: water, is raising money to bring 50,000 people clean water. One of Dan’s colleagues, Julia, has circulated small yellow buckets around NYC to demonstrate how difficult it is to live under a water quota for a day. The purpose of the yellow buckets is to take a “bucket bath” where you basically fill it up with water and you can only use the water in the bucket to shower. In Ethiopia, the national standard for water is 15L per person per day for everything. The water issue is not just a lack of clean drinking water, but also a lack of water for hygiene.  

Everyone who is “tagged” with the bucket (meaning you have it, do the challenge, then and hand it to someone else) is challenged to take a bucket bath or donate to Julia’s campaign. 

You can do this in the showers at CFSBK! Grab the bucket from the Front Desk. Instructions are inside of the bucket or right here here.  

Learn more about charity: water’s September campaign here. 

_____________________
Pope Francis in NYC Reuters
23-Year-Old Legless Lingerie Model Challenges Beauty Standards: “I’m Different and That Is Sexy” Cosmopolitan 

Did you know coaches DO, Lady Fox, Melo, and Chris are competing in the CrossFit Team Series? This is a digital competition that is similar to the CrossFit Open where CrossFit HQ releases a series of workouts and athletes have to complete and submit their scores for ranking. They recently finished the first wave of workouts which included a 20:00 “Grace” ladder with increasing weight, a 15:00 chest-to-bar “Fran” ladder with increasing reps as well as two other spicy events. To see the full event descriptions click here. Currently, they’re ranked 512 out of 2183 teams who have submitted scores for the first wave of workouts. So… they’re basically gonna win it all. Thanks to Rickke M. for beign their official judge. The next four events will be released in early October. Stay tuned to the blog for more updates!

Catching Up With CFSBK Classifieds

The Classifieds section still isn’t working. If you have something to post, email it to our Managing Editor, Kate R. at Katharine [at] CrossFitSouthBrooklyn.com.

• Melissa is selling an almost-new pair of Rogue Do-wins, 1/2″ heel, red suede. Really stable, great for strength work. They’re size 6.5 men’s or 7.5-8 women’s. She might have worn them 10-15 times. She has narrow feet, and they were a bit too wide. She bought them for $95 and will sell for $35. She can bring them to the gym for you to check out if you’re interested. Hit her up at kudzucreature [at] gmail.com. 

Have Plans Tomorrow Night? Let Us Take Care of Your Kids!

Want a night off for yourself and your kids? Sign up for our first CFSBK Kids night out! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.

What:  We’ve organized a night of CrossFit kids physical activities and games. We’ll all share a pizza dinner and then watch a movie on the CFSBK big screen. 
When: TOMORROW from 6 PM -9 PM
Who: Kids ages 3-12, parents can stay if they want or go out on the town. 
Cost: $50 per child with a 40% discount for additional siblings. Dinner will be provided. Late pickups will result in a $25 fee. 

RSVP Required. Email cfsbkfrontdesk [at] gmail.com. This event is capped at 15 children so RSVP soon!

_____________________
Exercise Might Mitigate the Effects of Bullying Science of Us
Ladies: Sign-up for “Hail to the Queen” NYC’s premiere competition at CitiField 

EMOM 16 Minutes:
Even: 2 Hang (hip) Snatch
Start at 60% of your best snatch and go up from there.

Odd: Kipping Pull-Up Practice
Spend about 10-20 seconds and perform up to 10 reps. Butterfly, Regular Kip, or simply hollow/arch swings on the pull up bar. End the set if you fall out of rhythm.  

Exposure 7/8
Post loads to comments.
_____________________ 

AMRAP 10 Minutes: 
10 Russian Kettlebell Swings 72/53
8 Box Jumps 24/20
6 Burpees

Post rounds and Rx to comments.

Strong Nate O. picking it up and putting it down. Check out lots of new photos in our Flickr account from Tuesday’s early evening classes!

Where You At, Fight Gone Bad? It All Goes Down in T-23 Days!

• ATTENTION FIGHT GONE BAD TEAM CAPTAINS! You should have received an email inviting you to sign up for our CrowdRise page. YOU MUST DO THIS BY TOMORROW. 
• There are still 8 spots left if you missed the boat and want to be on it. Email Info [at] CrossFitSouthBrooklyn.com.
• Let the fundraising games begin! Brooklyn Community Foundation is thrilled to announce that they will match the funds we raise! Once overall fundraising hits $15,000, the Board will match contribution dollar for dollar. You or your friend puts in $10, our Board puts in $10, doubling your impact on Brooklyn’s communities. That’s only $100 per person. Let’s do this, CFSBK!
• Thanks to all of our donors so far—Fleishers, Lululemon, Left Bank NYC, Brooklyn Boulders, Caffeine and Kilos, and Ho’Brah taco joint. We are still open for any and all donations for FGB prizes! If you own or work at a business that wants to provide some sort of prize (no matter how small!) for our top performers (for the WOD and fundraising) please email David [at] CrossFitSouthBrooklyn.com. 

Are You a Man, and Do You Want to Talk About What You Eat?

Grace R. needs male interviewees for her master’s thesis about male food attitudes. If you’re a man and you’re up for talking about what you eat and why you eat it, email Grace at gir213 [at] nyu.edu. Interviews will be held at the location and time most convenient for you (home, office, etc.) and will be entirely confidential. Interviews will take around 45 minutes. It will be fun, she promises. 

Catching Up With CFSBK Classifieds

The Classifieds section still isn’t working. If you have something to post, email it to our Managing Editor, Kate R. at Katharine [at] CrossFitSouthBrooklyn.com.

Former Front Desk superstar Ruth P. is selling a lot of stuff as she’s moving to California next week (boo!!). Please reach out to her at ruthpardee [at] gmail.com if any are of interest. She’s offering discounts for CFSBKers. 🙂

Loveseat – Tufted gray upholstered, quite new and nice (sad to give it up…)
Electric Piano – really nice full 88 key keyboard, weighted keys with really nice action and tone
32” LCD TV – purchased less than a year ago, works great
2 Bar Chairs
Air mattress
Ikea folding bar stool
Storage Ottmans, a bit worn (I’d give these away if anyone wanted them)

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A Toxic Work World The New York Times
Arch Hollow Swing The Ark Fitness
The Wily Political Strategy of Pope Francis New York Magazine 

Performance:
Low Intensity
Back Squat 65-70% x 7 x 2
Front Squat 65-70% x 7 x 2
Add a few pounds to your last low intensity day.
Exposure 12/16 

Fitness:
Front Squat – work up to a heavy set of 3
Add a few pounds to last week. 
Exposure 7/8

Post loads to comments.
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For Time:
20 Power Cleans 115/75
50 Double-Unders
15 Power Cleans
35 Double-Unders
10 Power Cleans
20 Double-Unders

This should be a sprint. The goal on the top end would be unbroken on both movements. The load on the bar should be light for you. Scale volume on doubles and/or count makes and attempts so that they don’t eat up too much time. 50 unbroken doubles would take around 30 seconds. 

Post time and Rx to comments.

Shots by Asta F. of last year’s Art Show. The show featured a live painting by Brooklyn-based mural artist Matthew Reid, and featured work from two local artists, in addition to work from 15 CFSBK artists. Coach David also bought us a lot of booze. 

Save the Date for CFSBK’s Second Art Show, on November 21, 2015!

Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, those of us that participated in or attended CFSBK’s first Art Show last year know it looks pretty awesome. Our second Art Show will be Saturday, November 21st, so save the date!

The aim of the evening isn’t to sell the work of our artists (though if that happens, great), but to showcase the often hidden talents of our members, bring our community together in a novel way, and to continue being the coolest CrossFit gym on the planet.

Want to Participate?
If you are an artist (even if your art is just a hobby!) and are a member at CFSBK, reach out to Kate R. at Katharine [at] CrossFitSouthBrooklyn.com by October 16, 2015 to get on the roster of artists. Your email MUST INCLUDE 2-3 images of pieces you would consider showing or pieces that are similar to what you would create for the show. The volume of responses we receive will determine how many of your pieces we can include.

The more diversity of mediums the better—painting, photography, film, collage, printmaking, design, textiles, installations, or something we haven’t heard of yet. (We have a 180” projector that can be used for video-based art, and we can set up booths in the changing rooms for audio-based art.) If you participated last year, please DO NOT repeat work you included for that show.

Want To Make Plans This Weekend? Let Us Take Care of Your Kids!

Want a night off for yourself and your kids? Sign up for our first CFSBK Kids night out! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.

What:  We’ve organized a night of CrossFit kids physical activities and games. We’ll all share a pizza dinner and then watch a movie on the CFSBK big screen. 

When: Saturday, September 26^th from 6 PM -9 PM

Who: Kids ages 3-12, parents can stay if they want or go out on the town. 

Cost: $50 per child with a 40% discount for additional siblings. Dinner will be provided. Late pickups will result in a $25 fee. 

RSVP Required. Email cfsbkfrontdesk [at] gmail.com. This event is capped at 15 children so RSVP soon!

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NSCA Admits Publishing False Claims About CrossFit Injuries The Russells 
100 Years Old. 5 World Records. The New York Times 

Coach DO teaching an Active Recovery class how to voodoo wrap their wrists

“Oh my god, I’m so sore…”: The Benefits of Active Recovery

By Chris Fox

Many of you may have noticed a slight uptick in the volume and time domains of our group class programming this cycle. The goal of the increased “CrossFit” of this cycle is to improve our stamina, endurance, and overall work capacity, in addition to providing increased exposure to the barbell lifts and common CrossFit gymnastics skills required in WODs. This increase in volume of the lifting segments and the overall volume from week to week has many of us feeling sore. I know for myself, I feel sort of like I did when I first started doing CrossFit! Quads, lats, triceps… In fact some part of my entire body has been sore for the last few weeks. So what’s an SBKer to do?

• Roll Out! Spend 10 minutes on a foam roller/lax ball/etc. each day. Self Myo-Fascial Release (SMR) helps by increasing blood flow to sore muscles and uses the property of autogenic inhibition to reduce neuromuscular hypertonicity… WHAT? Put more simply, it coaxes your nervous system into relaxing your muscles.
• Eat your PROTEINZ! When you train, you break down muscle tissue. In an ideal training session the breakdown is small enough to create disruption to your system to which you can adapt. Your muscles (and tendons, and bones, and immune system, etc.) are made from protein. Having enough available in your bloodstream stimulates the repair process. Your body prefers to assimilate animal protein so if you’re a vegetarian be sure to eat plenty of it from vegetarian sources. In either case, you may consider supplementing with a serving of protein powder or branched chain amino acids soon after your workout. There’s a bunch of info out there on the effectiveness of these supplements. I’ll refrain from brand recommendations here but feel free to ask myself or any of the coaches what they prefer. In a nutshell, you want one that provides easy to digest (for you) protein and a relatively spartan ingredient list.
• Pop a few Omega-3s. Soreness is the result of inflammation. Omega 3 fatty acids reduce overall inflammation in the body. Again, lots of info on these and lots of brands to choose from, some of lesser and some of better quality. The fatty acids you’re really after are EPA and DHA. Choose a supplement with a high ratio of these. Better fish oils come specifically from smaller fish as opposed to large ones that potentially contain more toxins.  
• MOVE, lightly. Do some DROMs, go for a short and easy jog, row, or bike ride, or simply do a few sets of air squats, sit ups, and push ups. Getting some blood flowing will help move the metabolites that create soreness along their way. 

Most people feel significantly better after moving through the ranges-of-motion in which they were sore. The sorer you are, the more important it is to be proactive about your recovery. These simple steps in 10 minutes or so each day can help you go from feeling like this after squats and thrusters, to this after AR!

Clueless about where to start with a foam roller or lacrosse ball? Want to get a full hour of coach-led Active Recovery at CrossFit South Brooklyn—a space where you can ask all the questions and get even more tips? Check out our popular AR classes at one or more of the following times, in the upstairs annex. These classes are part of our Unlimited Membership option, or count as one of your regular group classes. 

Tuesday at 6:30pm (TONIGHT!)
Thursday at 7:30pm
Saturday at 11am
Sunday at 11am

For more information about why we run these classes at CFSBK, check out the article Coach David wrote for his blog Inside the Affiliate, called “Running an Active Recovery Class at Your Affiliate.”

Along with Active Recovery, CFSBK Offers Two Other Options For Your Tuesday Night

• Pilates with KH at 7:30pm. Have you ever been told by a coach or PT that you have a weak core? Are you not sure what “keep your ribcage down” means? Do you suffer from a tweaky lower back after lifting heavy weights? Help is on the way!
• AntiGravity at 7:30pm (and Sundays at 2pm). The class focuses on the gymnastics skill and strength components that are most commonly demanded in CrossFit workouts, using a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight movements.

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Gray’s Donation Radiolab
This new, ‘complete’ tree of life shows how 2.3 million species are related The Washington Post 
This Week’s Night Sky: A Lunar Eclipse and Mars Meets a Lion National Geographic 

What’s your personal Active Recovery regimen? 

Bench Press

Performance: Low Intensity: 65-70% x 7 x 4
Add a few pounds to last week’s low Intensity exposure.  

Fitness: 3 x 5 Linear Progression
Add two to five pounds to last week’s exposure. 
Exposure 7/8
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Deadlift

Fitness and Performance: Work up to one heavy set of 3 using perfect form.
Heavier than last week’s set of 3. Dead start, no touch-and-go. 

Exposure 7/8
Post loads to comments.
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AMRAP 10 Minutes:
5 Pull-Ups
10 Push-Ups
15 Squats

Sub for Pull-Ups is Banded Pull-Ups or Ring Rows. Be legit about all your reps. There can be a tendency to short change range-of-motion in order to move faster in low-skill gymnastics movements like those today’s classic triplet… don’t be that person. 

Post rounds and Rx to comments.

Congrats to all our TFBA Flex on the Beach competitors! One of our teams, pictured above, made it into the top 10 on both days. Yesterday, Alex, Coach MeLo, Tina, and Coach McD were 7th out of 38 teams, and today they were 9th out of 25 teams. Full scores available here!

• Stella Z. is having surgery on her wrist today. Heal fast and come back to us ASAP! 

Strength Cycle Still Has a Few Spots Open, Register Now!

We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it’s pretty badass. 

Upcoming Cycle Times and Dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Wednesday Oct 7th – Friday Dec 4th  
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | THIS OPTION IS FULL
C cycle: Morning beginners, 6:30am Mon/Wed | Wednesday Oct 7th – Wednesday Dec 2nd
D cycle: Continuing Education, 6pm Mon/Wed | Wednesday Oct 7th – Wednesday Dec 2th
E cycle: Late morning, all levels, 10am Mon/Thurs | THIS OPTION IS FULL
F cycle: Noon with Margie, 12pm Mon/Thurs | Thursday Oct 8th – Thursday Dec 3rd

Each cycle will culminate in a CrossFit Total on Sunday, December 6th.

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes 

Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point 

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!
This add-on membership allows our 2x/week Strength Cycle to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, open gym, and Active Recovery/Yoga/Pilates. 

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement. 

Check Out CrossFit Teens!

Have a teenager who is looking to gain a competitive advantage in their sport, improve their fitness, learn new skills, and have fun in a supportive, social environment?

CrossFit Teens is a strength and conditioning program that is specifically designed for teenagers and helps them develop a lifelong love of fitness. In a group setting, teens participate in fun and engaging workouts that deliver measurable results and prepare them to be well- rounded athletes. The workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive and general and scalable for any participant at any level. 

Classes will begin with a warm-up and icebreaker-style question. Each class will include skill practice and a strength development aspect, specifically designed to be accessible and appropriate to teenaged athletes. Classes will finish with a WOD, or Workout of the Day, designed to test work capacity, endurance, skill, and strength in a fun, competitive, but inclusive environment. As the school year starts, post-class homework time will be included to take advantage of the increased mental capacity brought about by movement and physical exertion.

Dates/Times:
Tuesday/Thursday at 4:30pm

Cost: 
10-Class Punch Card: $300 SIGN UP HERE
Drop In: $35 SIGN UP HERE

Questions:
Email Coach Noah at Noah [at] CrossFitSouthBrooklyn.com

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11 Transgender People Who Are Shifting Our Views in 2015 Buzzfeed
Flexible Dieting May Include Doughnuts CBSNews
87 Deceased NFL Players Test Positive for Brain Disease FRONTLINE