Every 90 Seconds for 12 Minutes (8 total sets):
Fitness: 2 Snatches (bail and reset each rep)
Performance: 1 Power Snatch + Hang (full) Snatch
Start at 60% and add weight as appropriate. Finish heavier than last week.

Post loads to comments.
Exposure 2/8
_____________________ 

AMRAP 15 Minutes:
30 Goblet Reverse Lunges, Alternate Legs
40 AbMat Sit-Ups
50 Double-Unders 

Use a kettlebell or dumbbell for the goblet lunges. Rx at 1/4 of body weight. Range-of-motion for the goblet lunge is from full standing to the back knee kissing the floor back up to full standing. Scale to 20 attempts if you don’t have double unders or scale some volume as necessary.

Post rounds and Rx to comments.

Carlos at the top of his SDHP | Photo by Asta F.

• SCHEDULE UPDATES: AntiGravity is CANCELLED today.

CFSBK Kids Club: Sundays at 9am 

Want to come to class on Sundays but can’t find a babysitter? Let CFSBK Kids Club help! This one hour drop-off program is designed for children ages 3 to 8, and will keep them engaged with hands-on activities. While you’re working out, your child(ren) will have the opportunity to explore arts & crafts, science experiments, games, and movement activities. You’ll get peace of mind and they get an hour jam packed with FUN!   

When: Sundays at 9am
Cost: 1st child – $10/child (take 20% off for the older child when siblings are registered together)
5 Pack – $40/child (1 child), $55/siblings (2 children). Purchase packages here.
RSVP Required (at the Front Desk), capped at 8 children

Please note that CFSBK Kids’ Club is a separate program from CrossFit Kids. 

Questions? Email Janelle [at] CrossFitSouthBrooklyn.com

_____________________
A $365 Foam Roller? It Exists The New York Times 

Performance: Medium Intensity, 75-80% x 5 x 4 
Fitness: 3 x 8 Linear Progression 
Heavier than last week.

Exposure 2/8
Post loads to comments.
_____________________ 

For Time:
30 Power Cleans 75/55
20 Pull-Ups
30 Push Presses 75/55
20 Pull-Ups
30 Power Cleans 75/55

The load is meant to be very light, possibly unbroken on the fast end but no more than three sets on the slower end. Scale for Pull-Ups is Jumping Pull-Ups today so that intensity can stay up. 

Post time and Rx to comments.

Suzanne Y. mid-flight at Fight Gone Bad last weekend | Photo by Thomas H.

• 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!
• SCHEDULE UPDATES: AntiGravity is CANCELLED tomorrow.

Good Luck to Our Starting Strength Fall Classic Competitors!

Tomorrow, CrossFit Gantry will host the 2015 Starting Strength Fall Classic. The Fall Classic is a strength meet where competitors have three attempts to establish a one-repetition maximum effort on the squat, press, and deadlift. This meet is held conjunction with gyms around the US and Canada on the same weekend and the results are combined to announce a national winner for the men, women, and teams. Coach Fox and Coach Margie are judging, and the following strong ladies and gents will represent CFSBK at the meet:

Cam C.
Adele M.
Bethany E.
Charlie N.
Nicole A.
Caroline B.
Brad D.
Rob U.

Get after it, everyone! Take lots of photos in your spicy singlets. We’ll be cheering for you!

Plans Tonight? Come Dance the Night Away at the Gym! 

When: Tonight, 8pm to midnight
Where: Your favorite gym on earth!
What: A fundraising dance party with lots of great raffle prizes, food, and drinks, hosted by Brooklyn Community Foundation!
Attire: Gym chic
Cost: Special Discounted price of $30! BCF would also like to extend a $5 discount to CrossFit South Brooklyn members. Purchase discounted tickets here!

Featuring DJ Idlemind “The Appropriate Agent” + chances to win fabulous raffle prizes including exclusive Yankees box suite tickets, courtside Nets tickets, a signed jersey from Mariano Rivera, theatre tickets and more!

Wine provided by Heights Chateau. Light bites provided by JOYA Thai and Concord Market.

All proceeds will benefit BROOKLYN NOW’s 2016 grantmaking program supporting emerging nonprofit leaders.

_____________________ 
Messages For the Future VSauce 

All five of the Chmieleckis participated in Fight Gone Bad last Saturday, and they made this fun video of the day. We DARE you to watch it and not to get a little emotional. 

• SCHEDULE UPDATES: AntiGravity is CANCELLED on Sunday, October 25.

Plans Tomorrow? Come Dance, Drink, and Party at the Gym! 

When: Saturday night, 8pm to midnight
Where: Your favorite gym on earth!
What: A fundraising dance party with lots of great raffle prizes, food, and drinks!
Attire: Gym chic
Cost: $35, TICKETS ON SALE NOW!

Featuring DJ Idlemind “The Appropriate Agent” + chances to win fabulous raffle prizes including exclusive Yankees box suite tickets, courtside Nets tickets, a signed jersey from Mariano Rivera, theatre tickets and more!

Wine provided by Heights Chateau. Light bites provided by JOYA Thai and Concord Market.

All proceeds will benefit BROOKLYN NOW’s 2016 grantmaking program supporting emerging nonprofit leaders.

Want to Learn to Row from an Olympian? Come to the C.R.A.S.H.-B. Kick-Off Meeting With Coach Nick, on October 31!

Do you hate and fear workouts that involve rowing? Do you secretly love them but don’t want to admit it? Either way, you have a good reason to train for the C.R.A.S.H.-B. World Indoor Rowing Championship! Coach Nick will prepare members in the months leading up to race day, which is Feb. 28th. Come to Coach Nick’s info session at 8:30 AM on Saturday, Oct. 31st, to learn all about it. Here’s some basic info: 

• The events at CRASH-Bs are individual
• You don’t have to be an SBK member to participate
• The group will get together for three technique clinics (each of which will conclude with a workout) and four races
• Participants will do the workouts on their own
• Nick will provide support—including video analysis of your technique—throughout the program
• Anyone can join—there is no minimum performance requirement
• The program cost is TBD, and various payment options will be available. The program entry fee does not include the CRASH-Bs entry fee, travel to Boston, or accommodations there.

Come to Nick’s kick-off meeting at 8:30AM on Saturday, Oct. 31st. He’ll explain the program in detail and answer any questions you may have. The session will also include the first technique clinic, which will conclude with a workout.

Send Coach Nick an email at Nick [at] CrossFitSouthBrooklyn.com if you plan to show up or if you have any questions. 

_____________________ 
Ermahgerddon: The Untold Story of the Ermahgerd Girl Vanity Fair
If you want to fight breast cancer, follow DeAngelo Williams, not the NFL SB Nation

Every 90 seconds for 12 Minutes (8 working sets):
Performance: 3 Touch-and-Go Power Clean + Jerk
Fitness: 2 Clean and Jerks (bail and reset each rep)

Start at 60% and add weight as appropriate. Work up to a max on the complex for the day. 

Exposure 2/8
Post loads to comments
_____________________

For Time:
30 Russian Kettlebell Swings 72/53
400m Run
20 Russian Kettlebell Swings 
400m Run
10 Russian Kettlebell Swings 
400m Run

The kettlebell weight should be light enough for you to perform the reps in 1-2 sets. 

Post time and Rx to comments.

Front Desk Champ Mirko B. beasting out at FGB! | One of our favorite photographers, Asta F., came back to visit and shoot for us on Saturday. Her shots are up in our Flickr account!

• SCHEDULE UPDATES: AntiGravity is CANCELLED on Sunday, October 25.

Go Fishing at CFSBK, and Get Fresh Wild Fish until December!

Thought it was too late to sign up for our amazing fish CSA with BigCityFish? It’s not! 

The season lasts through December 12, and you can still get in on their tremendous program of wild-caught, fresh (never frozen) local fish. Think yellowfin tuna, mahi-mahi, sea bass, flounder and much more! Shares are available in one- or two-pound increments. 

The minimum commitment is only four weeks, they will take the Thanksgiving Saturday off, and you can pause your account easily online any time. Deliveries are Saturdays from 10-12 at the gym. Plus, at $17/lb, the CSA is an unbeatable value. 

Sign up now! Questions/concerns, email Michele at mignyc [at] gmail.com. 

Plans on Saturday Night? Come Dance, Drink, and Party at the Gym! 

When: Saturday night, 8pm to midnight
Where: Your favorite gym on earth!
What: A fundraising dance party with lots of great raffle prizes, food, and drinks!
Attire: Gym chic
Cost: $35, TICKETS ON SALE NOW!

Featuring DJ Idlemind “The Appropriate Agent” + chances to win fabulous raffle prizes including exclusive Yankees box suite tickets, courtside Nets tickets, a signed jersey from Mariano Rivera, theatre tickets and more!

Wine provided by Heights Chateau. Light bites provided by JOYA Thai and Concord Market.

All proceeds will benefit BROOKLYN NOW’s 2016 grantmaking program supporting emerging nonprofit leaders.

_____________________
I Flipped My “Pyscho Switch”: The surprising rage and fury I felt in the cage with mixed martial arts champions Salon
Terry Gross and the Art of Opening Up The New York Times 

Back Squat

Performance: Medium Intensity, 75-80% x 5 x 4 
Fitness: 3 x 8 Linear Progression 
Heavier than last week.

Exposure 2/8
Post loads to comments.
_____________________ 

Performance

“Amanda”

9-7-5 Reps for Time:
Muscle-Ups
Snatches 135/95
Rx for the snatch is a full squat. If it’s caught high there cannot be a discernible pause before riding to the bottom of a squat. Scaling to power snatches is acceptable if lack of mobility requires it. 

Fitness

For Time:
21/15 Calorie Row
15 Power Snatches 95/65
15/12 Calorie Row
10 Power Snatches
9/9 Calorie Row
6 Power Snatches
The barbell weight should be light enough to perform them unbroken on the fast end, or with minimal rest.

Post time and Rx to comments.

The kiddos competed in Fight Gone Bad 2015, too! They all won, of course.

Want to Learn to Row from an Olympian? Come to the C.R.A.S.H.-B. Kick-Off Meeting With Coach Nick, on October 31, at 8:30am!

Do you hate and fear workouts that involve rowing? Do you secretly love them but don’t want to admit it? Either way, you have a good reason to train for the C.R.A.S.H.-B. World Indoor Rowing Championship! Coach Nick will prepare members in the months leading up to race day, which is Feb. 28th. Come to Coach Nick’s info session at 8:30 AM on Saturday, Oct. 31st, to learn all about it. Here’s some basic info: 

• The events at CRASH-Bs are individual
• You don’t have to be an SBK member to participate
• The group will get together for three technique clinics (each of which will conclude with a workout) and four races
• Participants will do the workouts on their own
• Nick will provide support—including video analysis of your technique—throughout the program
• Anyone can join—there is no minimum performance requirement
• The program cost is TBD, and various payment options will be available. The program entry fee does not include the CRASH-Bs entry fee, travel to Boston, or accommodations there.

Come to Nick’s kick-off meeting at 8:30AM on Saturday, Oct. 31st. He’ll explain the program in detail and answer any questions you may have. The session will also include the first technique clinic, which will conclude with a workout.

Send Coach Nick an email at Nick [at] CrossFitSouthBrooklyn.com if you plan to show up or if you have any questions. 

Here’s what some 2015 team members say about their experience…

“I loved this program. It was challenging and inspiring and I learned a lot about training—accepting the days that are failures, celebrating tiny victories, persevering regardless. For someone who has some social anxiety, it was really the first time I felt real community at the gym. Getting to know the other [participants] was such an amazing bonus to a great program.” 

“I would recommend the program because it truly pushed me to move outside of my comfort zone from what I was used to with exercise and gain a true experience of what it was like to train for something…[Nick is] brimming with experience and knowledge but goes above and beyond—he truly cares about every individual athlete.”

“It’s rare to get the level of focus and feedback we received on mechanics, mental approach, and regimen—for any activity. Let alone from a true expert, let alone in a way that dovetails fluidly from your current (CFSBK) regimen. This sort of attention to detail not only makes you much better at that thing, but reminds you of the importance of that level of focus for anything you want to do well.”

Need a Private Healthy Chef or Baker? Hit Up the Talented Callie F.! 

In addition to being a health-supportive and allergy-friendly private chef, Callie F. is also an allergy-friendly baker. In fact, baking is her true love, and she’s created a pop-up menu of cakes, pies, tarts, and tortes for the holiday season. And if you celebrate nothing, personal sizes are perfect for hitting those macros (she’s lookin’ at you, Noah). All items are completely free of gluten and refined sugar. All can be made dairy-free, several can be adjusted to paleo standards, and absolutely none of them taste like sand!  

In short: 

• All gluten free
• All refined sugar free 
• Allergy-friendly
• Seasonal flavors
• Locally sourced ingredients wherever possible
• Available in personal and standard sizes
• Not disgusting

Cake Menu 

• Spiced Carrot cake with Cashew Cream Frosting (I’m famous for it)
• Real Red Velvet with Goat Cheese Frosting (real beets, real goats)
• Citrus and Cardamom Olive Oil Cake (simple and elegant)  

Pie Menu 

• Pumpkin and Sweet Potato Pie with Goat Cheese Cashew Cream Citrus Icing (personal fave)
• German Dark Chocolate Pecan Pie (holy sheisse!)
• Upstate Apple Crumble Pie (no twist, just delish)

Raw and Vegan Tarts and Tortes 

• Salted Chocolate and Date Caramel Torte (so smooth)
• Chocolate Peppermint Ganache Torte (a cool breeze in your mouth)
• Ambrosia Tart (promotes everlasting life) 

Callie’s website is under construction. Contact her at calmesefreeman [at] gmail.com for price sheets, orders, and inquiries. Bon appetit, mes animaux!

_____________________ 
How Food Porn Hijacks Your Brain Science of Us