Joe M., Coach Nick, Liz M., Mike M., Stephanie H., Jude G., and Richard G. represented CFSBK at the Row New York Jingle Mingle last weekend. Want to know how it went? Coach Nick wrote a blog post for Row New York, which you can read here!

This Week at CFSBK in Review

We had some big annoucements on the ole blog this week. Let’s review!

1. It’s that time of year again! That’s right, the Look, Feel, Perform Better Challenge is back. We’ll have sign up info very soon!

2. It’s also another time of year again! Time to register for the Iron Maidens Raw Open, a rare, women’s only environment of badassery. Compete for awesome prizes and cheer on female feats of strength. This meet is open to women of all ages; you do not need to be a member of Crossfit South Brooklyn to participate. We have space for 60 participants, so sign up soon!

3. Want to get stronger? Of course you do. Registration opened for Coach Margie and Jeremy’s Starting Strength Program this week. These classes fill up quick, so act now! See Tuesday’s post for details.

4. CFSBK is now offering Short Circuit classes on Saturdays at 9am. Foundations isn’t a prerequisite for Short Circuit, so bring a friend. Head over to the Short Circuit website for more info.

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Yesterday’s Whiteboard: Snatch Metcon
On the Social Function of Noobs NY Mag
Found: A One-of-a-Kind Dinosaur Tail Preserved in Amber, With Its Feathers Atlas Obscura

Snatch

50% x 3
60% x 2
70% x 2
80% x 1
85% x 1
90% x 1
95% x 1
100% x 1
100+% x 1

Press outs are missed lifts. If you miss a lift (either a press out or a straight up miss), then redo it. If you miss it again, go down in weight for a make before going up again. If you’re feeling good, then go for it today. If not then aim to make a few reps above 80% and call it a day.

Post loads to comments.
Exposure 8 of 8

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AMRAP 3 Minutes:
75% of your best Snatch on the day full Snatches.

Post rounds, reps, and Rx to comments.

Back Squat

Fitness
1-1-1 or 3-3-3

Establish a new 1RM, or if you’re newer to the lifts, then perform a heavy triple instead.

Performance
1-1-1

Post loads to comments.
Exposure 8 of 8
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AMRAP 12 Minutes:
30 Double-Unders
20 Squats
10 Toes-to-Bars

Scale Dubs to 75 Singles or 15 attempts as appropriate. The rope portion should take 20-60 seconds. Scale Dubs to Hanging Leg or Hanging Knee Raises as needed. 1-3 sets is appropriate.

Post rounds, reps, and Rx to comments.

Announcing Registration for the 3rd Annual Iron Maidens Raw Open!

Hosted by CrossFit South Brooklyn
February 18, 2017, 9am-6pm
Squat, Bench Press, Deadlift 

You are invited to test your one rep maxes in a rare, women’s only environment of badassery. Compete for awesome prizes and cheer on female feats of strength. This meet is open to women of all ages; you do not need to be a member of Crossfit South Brooklyn to participate. We have space for 60 participants, so sign up soon!

We’ve already lined up some great sponsors, including: Cafe Grumpy; Sara June Salon; Twig Terrariums; Threes Brewing/Meat Hook/Ninth Street Espresso; Left Bank Restaurant and more!!

Go here to register!

About
All lifters will have three attempts to lift one maximal rep, in the following order, for:

1. Back Squat
2. Bench Press
3. Deadlift

The sum of the heaviest successful attempts will constitute each lifter’s Total. For each weight class, a first, second and third place will be awarded to the highest Totals. 

Weight classes: 123lbs and under; 132lbs and under; 148lbs and under; 165lbs and under; Over 165lbs

Iron Maidens Stay Strong Scholarship
We are thrilled to continue our partnership with Grace Outreach, a Bronx-based nonprofit that works with women to further their education and gain financial independence. Through competitors’ fundraising efforts, the annual Iron Maidens Stay Strong Scholarship assists low-income women in paying for their college tuition.

In 2016, competitors raised $30,000 in scholarship money – $10,000 above our goal. We hope to match or exceed last year’s incredible show of support.

Questions? Contact Meet Director Margie Lempert: Margie [at] crossfitsouthbrooklyn [dot] com.

Details
Entry Fee: $60 for non-CFSBK members; $50 for CFSBK members.
Includes: Eligibility for prizes, a t-shirt and an awesome day!

Registration Deadline: January 7, 2016
Visit www.ironmaidensrawopen.com for more info.

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Yesterday’s Whiteboard: Rest Day
Taking Control of Your Distracted Mind Thrive Global
Dialing In Your Squat Catalyst Athletics

Olga P. pulls a Deadlift at a recent Starting Strength Program Total. Read on to find out how you can be a badass, too! 

Register Now For Starting Strength Program

The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.

Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

Upcoming Program Times and Dates:
A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday, Jan. 2nd – Friday, Feb. 24th (8 slots)
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday Jan. 3rd – Sunday, Feb. 26th (8 slots)
C cycle: Morning Novice, 6:30am Mon/Wed | Monday, Jan, 2nd – Thursday, Feb, 23rd (8 slots)
D cycle: Continuing Education, 6pm Mon/Wed | Monday, Jan. 2nd – Wednesday, Feb. 22nd (4 slots)
E cycle: Late morning, all levels, 10am Mon/Thurs, co-taught by Coach Margie | Monday, Jan. 2nd – Thursday, Feb. 23rd  (12 slots)

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 Starting Strength Program 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.

News and Notes

• A note from Stella Z.: “My choir, the Oratorio Society of New York, will be performing Handel’s Messiah at Carnegie Hall on Wednesday, December 21 at 8pm. Messiah always sells out, so now is the time to reserve a seat if you want to come! I have two rear-balcony tickets available at $23 each (slight discount off the regular $25 price), or tickets in other sections (along with full concert details) are available here.”
• CFSBK is now offering Short Circuit classes on Saturdays at 9am. Foundations isn’t a prerequisite for Short Circuit, so bring a friend. Head over to the Short Circuit website for more info.
• Tonight’s 7:30pm Anti-Gravity class is cancelled.

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Yesterday’s Whiteboard: Press | Deadlifts, Bar Muscle-Ups
How Selfies and Social Media Changed Bodybuilding Vice
Can You Regain Muscle Mass After Age 60 NY Times

Press

1-1-1-1-1

Establish a new 1RM Press. If you’re newer to this lift, then perform 5 heavy singles or triples instead. The goal is no missed reps.

Post loads to comments.
Exposure 8 of 8

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For Time:
5-4-3-2-1
Deadlifts 315/205
Bar Muscle-Ups

The Deadlifts should be heavy but unbroken on the fast side. The scale for the Bar Muscle-Ups is 1 Chest-to-Bar Pull-Up + 1 Burpee per Bar Muscle-Up. Sub Jumping BMUs, or regular Pull-Ups as needed. Bands are okay for the Pull-Up + Burpee sub.

Post time and Rx to comments.

A quick glimpse of Saturday’s Active Life Bulletproof Workshop. We highly recommend this workshop to anyone who wants to learn more (a lot more!) about movement, performance, and how to get rid of pain!

The 2017 Look Feel Perform Better Challenge Info Session and Q&A Meeting 

It’s that time of year again… New Year’s Resolution time. While we believe it’s best to make choices in accordance with your goals and values all of (or at least most of) the time, we recognize that many of us use markers like the beginning of the year to kick-start positive changes. This year’s Challenge will follow a similar model to last year. There are two levels that you can choose to participate from. 

1. With Level 1, you’ll focus primarily on food quality and eating from a large spectrum of whole foods (lean proteins, veggies and fruits, whole grains, and legumes). This is a perfect place to start if you’re new to healthy eating or are having to re-learn what that means for you.
2. With Level 2, you’ll be tracking macronutrients and focusing on eating particular quantities of them, adjusting along the way as necessary.  

As with last year, the Challenge will last 12 weeks. The reason behind this is that while extreme actions can bring rapid results, we’ve seen this often result in a “crash” where the individual rebels against the limiting factors of extreme dietary challenge. We’d rather you have more inclusive food options and change a few manageable things over a longer period than change many things for six weeks only to get lost in a haze of bagels, beer, and chocolate cake once the Challenge ends. 

Who? The entire CrossFit South Brooklyn Community. 

What? A 12-week challenge meant as a collective kick-start toward healthier nutrition and recovery habits.

Where? Right where you are. You’re encouraged to organize “rest day dinners” either in your homes or out at restaurants with fellow participants. There will be twice monthly (non-mandatory, but helpful) LFPB Challenge Meet-Ups at the gym in addition to the online forums that you can look to for daily support. The key to success is not sweeping immediate change but rather consistent practice each day.

When? There is an Info Session and Q&A on Sunday, December 18th at 12pm in the Annex! Here we’ll further outline the Challenge and answer any questions you have. The dates of the Challenge are from Monday, 1/2/17 through Monday, 3/26/17. We’ll also be hosting a Community Potluck Dinner on 1/28/17 where you can meet and greet with fellow SBKers and sample some delicious ways they keep on track with their food choices.

What will I need? For Level 1, only a desire to begin to make better food choices. For Level 2, you’ll need a food scale and a set of measuring cups and measuring spoons since you’ll be measuring out servings of lean protein, clean carbs, veggies, and fats. Whichever level you choose you should plan to do a bit of food shopping and prep beginning the first week to make good food choices easy. 

Why? To look, feel, and perform better! And, for some sweet prizes!

Wait, did you say prizes? Yes! The grand prize for both the men’s and women’s category is one month of FREE unlimited training at CFSBK, a $265 value! There are also 2nd and 3rd place prizes for the men’s and women’s categories including a punch card for free specialty classes at CFSBK, and a free personal training session

Alright, you’re in? Great!

How To Participate:

We’ll have full sign-up details right here on the blog. Keep a lookout. In the meantime… See you at The Look, Feel, Perform Better Challenge Info Session on December 18th at 12pm in the Upstairs Annex! 

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Sammy Lee, First Asian American Man to Earn Olympic Gold, Dies at 96 NY Times
Chest-to-Bar Pull-Ups: Common Faults CrossFit
Johnson & Johnson Has Released an 8,000-Calorie Shampoo People Can Eat If They Get Trapped in the Shower