Fitness: 3 x 3 Linear Progression
Add 5-10 lbs to last week.
Performance: 97.5% x 1, 77.5% x 10 

Post loads to comments.
e4/8 
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AMRAP 8 Minutes:
3 Dumbbell Thrusters
3 Pull Ups
6 Dumbbell Thrusters
6 Pull Ups
9 Dumbbell Thrusters
9 Pull Ups
…Add 3 reps per round until time is called.

Rx dumbbell  thrusters is 45% of bodyweight. 

Post rounds and Rx to comments.

Have you checked out Active Recovery yet? 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. This class is also great for non-CrossFitters who could use a little soft tissue love. Check it out at 11am and noon today, and 11am tomorrow! Learn more in an article we wrote here. 

• Schedule Update: Yoga for Athletes is CANCELED today.

The Potluck Is Tonight!

Thanks to everyone who RSVP-ed for the Potluck tonight at 7pm. If you haven’t done so, head over to the event page and post in the comments.

Also, in the name of a little friendly competition, don’t forget that we will be awarding prizes to the winners of the following three categories (to be voted on after everyone has been fed):

• Best Dish
• Best Side Dish
• Best Dessert

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The Reality of Quantum Weirdness The New York Times 

When getting ready to take a barbell out of a rack, take your time achieving the best position you can get into with your feet directly below the bar. Before lifting it off the rack, take a big breath in and expand the volume of your chest and go through your bracing sequence before “feeling” the weight and unracking it. This will ensure you’re in the best position to walk out and start your lift. Most often you’ll need to take another breath before starting the first rep.

News and Notes

• Want to work out on Sunday at 9am and bring your kid/s? Now you can! Sign them up at the Front Desk for CFSBK Kids Club, and learn more here.
• CFSBK Classifieds: Samir C. and Noor are looking for a 3-bedroom apartment to rent. If you can help, send Samir an email! 
• CFSBK Classifieds: Front Desk superstar Jaclyn K. needs a physics tutor to help her out about 3 hours a week! 

Community Potluck TOMORROW

Thanks to everyone who RSVP-ed for the Potluck tomorrow at 7pm. If you haven’t done so, head over to the event page and post in the comments.

Also, in the name of a little friendly competition, don’t forget that we will be awarding prizes to the winners of the following three categories (to be voted on after everyone has been fed):

• Best Dish
• Best Side Dish
• Best Dessert

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To Everybody Who’s Training For Something: Obstacles & Opportunities Catalyst Athletics
My Own Life: Oliver Sacks on Learning He Has Terminal Cancer The New York Times
Fans of CrossFit Training Brag About Extra Bulk The Wall Street Journal

Fitness: EMOM for 8 Minutes, 2 Snatch High Pulls + 1 Power Snatch
Start at 50% and go up from there as appropriate, no slop reps. Focus on a smooth pull to the high hang and a close bar path. 

Performance: Snatch
70%x1x2
80%x1x2
85%x1x2
70%x1x2

Post loads to comments.
e4/8
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AMRAP 8 Minutes:
16 Kettlebell Swings
24 Sit-Ups

Post rounds and Rx to comments.

 

Behind the Desk: Charlie N.

You all love the Underneath the Hoodie series and now we’re bringing back the Behind the Desk series, about our beloved and much appreciated Front Desk staff. These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together.

A couple weeks ago, it was Josh (the birthday boy!). And now (drum roll, please), introducing…

Name (and any nicknames): Charlotte Nagle (Charlie, Charles, Charlo, Chuckles, Chainsaw Charlie)  

Where were you born and where did you grow up: Born in Cork, Ireland. Grew up in Kinsale, Co. Cork, Ireland. 

How long have you been CrossFitting, and how did you arrive at CFSBK? Just over two years. I had seen CrossFit mentioned in the cookbook Well Fed but hadn’t really thought anything about it. I had just joined a gym for the first time ever and I just assumed it wasn’t for beginners like me. I had recently quit smoking and had started running long distance but it was already taking its toll on my body. I met Lindsay S. in a bar through mutual friends and she was telling me about CFSBK and I was intrigued. We became Facebook friends that night and I actually followed up the very next day and signed up for the teaser class. 

What are you up to when you’re not at 597 Degraw Street: This and that. I’m a bartender at 68 Jay St Bar and Olympia Wine Bar, both in DUMBO. Sometimes I work at an art studio, Creatively Wild, teaching art to children. I also volunteer for Reading Partners at PS3. Check it out. It’s an amazing program. Thanks, Lily S., for telling me about it! 

First album that you loved: Nevermind

“Ask me about that time I…” came to NYC for three months and never went home… 

Favorite restaurant or bar in Brooklyn: 68 Jay. It pays my bills, the live music is great and the regulars are a fun and really creative and interesting cast of characters. The restaurant I frequent the most is probably Mirko’s restaurant, Ideya, in Prospect Heights. Yummy food, mojitos and margaritas, and always a warm welcome. 

Favorite and least favorite lift: Favorite, deadlift. Least favorite, I would have picked the snatch or clean and jerk a few weeks ago, but since I completed my first Oly Cycle, I feel like I have a much better understanding of these and they are now fun, so I’ll go with push press, since it still kind of confuses me. 

Any Front Desk PSAs you’d like to share? Don’t forget to RSVP 🙂

News and Notes

• Dan G. wants you to know about the 4th Annual New York Hot Dog Challenge, which involves running between 3 and 5 miles through midtown and stopping at 10 hotdog carts along the way. You have to eat all 10 hot dogs and can’t yack. Entry is $20 and the hotdogs are at the expense of each runner. Registration is just emailing the group organizer at baker [at] friendsofbaker.com with 4th Annual Hotdog Challenge in the subject line. Post to the comments if you want to coordinate with other CFSBKers!
• Want to work out on Sunday at 9am and bring your kid/s? Now you can! Sign them up at the Front Desk for CFSBK Kids Club, and learn more here.
• Happy birthday, Professor Schneiderman!

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The Scale of the Universe
Our Anti-Social September Whole9 Life 
Kings of Weightlifting
Save the Bros Organic Valley

Fitness: 3 x 5 Linear Progression
Add 5-10 pounds to last week’s exposure.
Performance: 97.5% x 1, 77.5% x 10 

Post loads to comments.
e4/8
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CrossFit Open WOD 11.1 and 14.1

AMRAP 10 Minutes:
30 Double Unders
15 Power Snatches 75/55

Please do not bail from overhead unnecessarily, and help save the 10- and 15-pound bumpers! 

Post time and Rx to comments.
Compare to 3.1.2014, 10.3.2013, and 3.2.2013

Have you signed up yet for the 2015 CrossFit Open? There will be Rx’d and scaled versions of each workout, so you can only help CFSBK’s team by signing up. Sign up here, and after you complete your registration, make sure to join CFSBK’s team (you can see everyone who has already signed up here). We currently have 63 athletes registered (43 men and 20 women).  

• Happy birthday to TFBA Bethany E.!!

Thank You To Our Sponsors For the Iron Maidens Raw Open

A BIG thank you to our top sponsors for the Iron Maidens Raw Open, which is less than two weeks away. Check out our sponsors’ sites to learn more:

Sara June Hair Salon (mention Iron Maidens for a 20% discount on services through April 2015)
Kettlebell Kitchen
Chameleon Cold-Brew
SlantShack Jerky
Cafe Grumpy

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61 Reasons Why I CrossFit Tabata Times 
Housing Is the First Solution to Homelessness Mother Jones
“Boxing Is a Way of Life” The Atlantic 

When spotting a fellow CrossFitter, always stand back to give them enough room to spot the ceiling. Don’t hover over them or keep your hands out over their face unless they’re about to fail and might need a spot. Either way, try to stay out of their direct line of sight. For more tips on good spotting, check out this post from a few weeks ago.

Community Potluck with Saturday

Thanks to everyone who RSVP-ed for the Potluck this Saturday at 7pm. If you haven’t done so, head over to the event page and post in the comments.

Also, in the name of a little friendly competition, we will be awarding prizes to the winners of the following three categories (to be voted on after everyone has been fed):

• Best Dish
• Best Side Dish
• Best Dessert

Catching Up With CFSBK Classifieds and Travel Gym Recommendations

• Mike J. and Colleen M. both posted in the Housing thread. Mike is looking for someone to take over his apartmetn on Smith St. and Dean St., and Colleen is looking to buy an apartment. Think you can help them out? 
• Bob S. wrote about his recent experience at Reebok CrossFit Life Spark in Dubai, UAE.

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Being Mortal Frontline 
Bombas Socks 
The Man Who Brought Us the Lithium-Ion Battery At the Age Of 57 Has an Idea For a New One At 92 Quartz

If you could go back and give one piece of advice or encouragement to your 16-year-old self, what would it be?