Melody S. (now Melody W.) got married on Sunday, September 6th in Philadelphia. Here she is above with CFSBK members Jennifer G. and KLove, who are “pressing” Melody’s husband Mike (who trains muay thai down the street). Melody reports: “The wedding was awesome. We had a strongman and a fire breather and a magical carnival themed wedding in Philadelphia. It was the best day ever.” Melody and Mike are back in Brooklyn for a couple of weeks before they head to Bali and Singapore for the honeymoon of awesomeness. 

• Bye bye, birthdays on the blog: With 750 members and counting, we’re doing away with giving birthday shout-outs on the blog. If you have other exciting news to report, such as Melody’s news above, send it to Managing Editor Kate R., at Katharine [at] CrossFitSouthBrooklyn.com.  
• There are still spots open for Fight Gone Bad 2015! Learn more here, and register here. 

Three Ways to Spice Up Your Tuesday CFSBK Life

• Active Recovery at 6:30pm. This class is designed to give your muscles and mind a rest. For an hour you’ll be guided through a combination of soft tissue work, mobility techniques, and general restorative movement. Want to learn more? We wrote a detailed article about this class on Coach David’s blog, Inside The Affililiate, called “Running an Active Recovery Class.”
• 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! Learn more about KH in our interview with her, called “‘Mad Abs, Yo!’ How Pilates Complements CrossFit, and Getting to Know Kristin H.“ 
• 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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How Does Twitter Use You? The Los Angeles Review of Books
Inside CrossFit Games Training Camp: Team NORCAL CrossFit 

Bench Press

Performance: Medium Intensity: 75-80% x 5 x 4
Add a few pounds to last week’s medium intensity exposure.  

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

Fitness and Performance: Work up to one heavy set of 5 using perfect form.
Heavier than last week’s set of 5. Dead start, no touch-and-go. 

Exposure 5/8
Post loads to comments.
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3 Rounds For Time: 
12 Burpee Box Jumps 24/10″
15 Deadlifts 225/135

Post time and Rx to comments.

Another great shot from Ewan B. at the last Subway Series event

Schedule Changes

The following classes will be offered as a modified schedule today:

• 8am
• 9am
• 10am
• 12pm

Join the 2015 Fight Gone Bad Fun! 

There are still spots open for Fight Gone Bad. Learn more here, and register here. 

We are open for any and all donations for 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. 

Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called Fight Gone Bad. Last year, we raised over $40,000 for the Brooklyn Community Foundation (BCF), a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grantmaking, and community service. This year, we’ll be partnering with BCF again and hope to surpass last year’s donation numbers. 

What are you waiting for? 

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When Labor Day Meant Something The Atlantic 

Fitness
Back Squat: 3 x 8
Heavier than last week. 
Exposure 4/8 

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 High Intensity day. 
Exposure 7/16 

Post loads to comments.
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Partner WOD
In teams of 2 with one partner working at a time, complete the following for time:
200 Wall Ball 20/10, 14/9
50 Ring Muscle-Ups

Sub for the muscle-up is 1 burpee + 2 pull-ups/ring rows (50 burpees and 100 pull-ups for the team). The burpee and pull-ups/ring rows must be performed as 1+2 at a time, i.e., you can not perform 10 burpees then 20 pull-ups/ring rows to equal 10 muscle-up. 

Post time and Rx to comments.

Kristin C. crushing all things athletic on her honeymoon: handstands on Taketomi island, kayaking in the Irimote river, and a major bike climb in the Arashiyama bamboo forest in Kyoto. Kristin reports: “Japan is incredible—an adventure seeker’s paradise. The food ain’t too shabby either! Special thanks to Coach Whit for the all the strength training this past year!”

Schedule Changes

• AntiGravity is CANCELLED today.
• Kids Club at 9am is CANCELLED today. 
• CrossFit Preschool is CANCELLED today. 
• The following classes will be offered as a modified schedule tomorrow for Labor Day (9/7):
  
  • 8:00am
  • 9:00am
  • 10:00am
  • 12:00pm

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Keeping It Real: Runners Share Self-Portraits Runner’s World 

Clean and Jerk

Take 12 minutes to warm up a bit beyond your clean and jerk weight for the WOD.

Post loads to comments.
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“2-Mile Grace”

For Time:
1-Mile Run
30 Clean and Jerks 135/95
1-Mile Run

The fastest “Grace” times are around 2 minutes. For scaling, choose a weight here that you can throw around a bit, maybe even cycle some of the reps and finish the barbell portion in no more than 7 minutes. 

Post time and Rx to comments.

A note from Coach David: “Bliss and I dropped into Full Range CrossFit in Providence, RI while in town for a wedding. Here we are with head coach and owner Alecia post workout. I’d recommend people stop in at FRCF if they’re in town. The class was well organized, they offered leveled programming and train in macrocycles like we do at CFSBK. The space was also clean and well organized and everyone was very friendly! Will be going back soon.” For more details, check out his Travel Gym Recommendation—and post your own!

• Don’t forget to sign up for FIGHT GONE BAD 2015! Learn more here, and register here. 

Upcoming Schedule Changes

• ACTIVE RECOVERY is CANCELLED today, and Saturday’s Noon class is cancelled indefinitely. Check out Yoga for Athletes at 10am with Coach Whit instead!
• Kids Club at 9am is CANCELLED tomorrow (9/6). 
• The following classes will be offered as a modified schedule for Labor Day (9/7):
  
  • 8:00am
  • 9:00am
  • 10:00am
  • 12:00pm

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Posture: An Easy Way to Up Your Performance StrongFirst
Never Too Old! 77-Year-Old Woman Transforms Herself Through CrossFit People 

Alex B. mid snatch pull | Photo by Ewan B.

• Happy birthday, Coach Margie! 

Fight Gone Bad 2015

Guys, we keep bringing it up because it’s that important and that fun. You now have six days (a mere 144 hours!) left to sign up for FIGHT GONE BAD 2015. Learn more here, and register here. 

Also, we are now open for any and all donations for 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 Info [at] CrossFitSouthBrooklyn.com. 

Upcoming Schedule Changes

• ACTIVE RECOVERY ON SATURDAYS AT NOON IS CANCELLED INDEFINITELY. AR at 11am is also CANCELLED this Saturday (9/5).
• Kids Club at 9am is CANCELLED this Sunday (9/6).
• LABOR DAY UPDATES: The following classes will be offered as a modified schedule for Labor Day (9/7). Please note the changes to the morning and evening classes:
  
  • 8:00am
  • 9:00am
  • 10:00am
  • 12:00pm

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Long Island teenager told he only had a ten per cent chance of walking again takes his first steps just three months after breaking his neck in a Jones Beach diving accident DailyMail
The Giant Blue ‘Eyes’ of the Prawn Nebula CNET