Fitness: 3 – 3 – 3
Performance: 1 – 1 – 1 

Post loads to comments.
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AMRAP 8 Minutes:
3 Chest to Bar Pull Ups
3 Overhead Squats 115/75
6 Chest to Bar Pull Ups
6 Overhead Squats 115/75
9 Chest to Bar Pull Ups
9 Overhead Squats 115/75
12 Chest to Bar Pull Ups
12 Overhead Squats 115/75
etc… 

Post reps and Rx to comments.

The Art Show in full swing on Saturday night. Check out Asta F.’s photos in Flickr!

News and Notes

• CrossFit Desert Lightning wrote up a blurb about Coach David’s popular article on Inside the Affiliate last week about deadlifting. Check it out here!
• Attention Spartans! There’s a Black Friday discount code to sign up for future races. CFSBK is organizing a crew for the race on May 30th, learn more here, and use code Black20 for 20% off!
• Happy birthday, Mike G. and a belated happy birthday to Alan L.!

Want to Bring Your Kids to CFSBK?

Introducing: CFSBK Kids Club. This won’t be your ordinary kids’ watch program! 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 and crafts, science experiments, games, and movement. You’ll get peace of mind and they get an hour jam packed with FUN! But before we launch the program, we want to hear from you first. Fill out this survey by next Friday (12/5) at 5pm so we know what you want and need!

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The Morning Routines of 12 Women Leaders Forbes
Can Money Buy You Happiness? The Wall Street Journal
A Beautiful Mosaic of Filth, from the Gowanus Canal New York Review of Books
Ruslan Nurudinov 239kg Clean & Jerk Almaty 2014 World Championships

We often do some general movement prep during class, but before or after is the time to really dig into your specific mobility needs. If you’re stiff, sore, and generally not a flexible person, come before class to work your range-of-motion and perhaps do some light foam rolling to loosen up. If you want to do some intense tissue mashing with the orb, foam roller, or similar implements, save if for after class.

• SCHEDULE CHANGES: Please note our updated schedule here. Pilates with KH is canceled tonight. Yoga for Athletes is canceled Thursday and Saturday of this week.
• Do you like playing basketball? Michael C. is interested in starting a co-ed basketball team this winter with a league around the city. He’s looking at a 4-on-4 Zog league in Park Slope on Mondays and Wednesdays. Shoot him an email (michael.crumsho [at] gmail.com) if you’re interested!
• Happy birthday, Alan L.!

Training Cycle Template

As we mentioned briefly last week, due to the timing of the end of the current cycle leading in to Thanksgiving and the fact that many of you travel for it, we’re delaying the start of the next cycle by a week. The week between, “limbo week,” as the coaches are calling it, will offer some exposure to the movements in the next cycle (outlined below) in addition to some novel lifting and WODs. We’ll be looking to put all that turkey and stuffing to good use starting Monday, December 1, so travel safe and enjoy time with your family and friends! Of course, if you’re staying in Brooklyn, be sure to attend one of the morning classes we’re holding on Thanksgiving. Full modified holiday schedule can be found here. 

Training Cycle Dates: M 12/1 – Su 1/11
Crush Week: M 1/12 – Su 1/18
Back Off/Transition Week: M 1/19 – Su 1/25 

Cycle Goals

• Prepare for the 2015 CrossFit Open
• Lactate threshold work
• Cycling Olympic lifts
• Cycling Kipping Pull Ups and Toes to Bar
• Time Capped Ladders
• SWU: One kipping pull-up/ one Kipping T2B for more practice

Monday: Bench Press + Deadlift + WOD/NFT

Fitness 3×5 Linear Progression Bench, Heavy 5 Deadlift

Performance Work up to a Heavy Single (80-90%) then Max Reps at 60% (capped at 20). Try and beat your previous week’s rep max. Heavy 5 Deadlift.

Wednesday: Front Squat + WOD/NFT

Fitness 3×3 Linear Progression

Performance Work up to a Heavy Single (80-90%) then Max Reps at 60% (capped at 20). Try and beat your previous week’s rep max. 

Thursday: Power Clean + WOD/NFT

Fitness 5×3 Linear Progression (Start light. Bail each rep and reset within a few seconds)

Performance Touch and Go 5-5-5-3-3-3 (Start light and work on resetting hook grip on the descent) 

Saturday: Squat + WOD/NFT

Fitness 3×5 Linear Progression

Performance Work up to a Heavy Single (80-90%) then Max Reps at 60% (capped at 20). Try and beat your previous week’s rep max.

Sunday: Power Snatch + WOD/NFT

Fitness 5×3 Linear Progression (Start light. Bail each rep and reset within a few seconds)

Performance Touch and Go 5-5-5-3-3-3 (Start light and work on resetting hook grip on the descent)

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Most Heavy Drinkers Are Not Alcoholics New York Times 
Under-Desk Pedals Help Students Learn Better Community Health
Scotland From Above The Atlantic

Deadlift: 5 – 5 – 5
Work up to a challenging but perfect set of five on the deadlift. All dead stop reps, no touch and go. Use this as a starting place for the next cycle where we’ll be following a linear progression. 

Post loads to comments.
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4 Rounds for Reps
AMRAP 2 Minutes:
12 Lunges
9 Push Ups
6 Power Cleans 135/95
Rest two minutes.

Start back at the lunges for the start of each round. Score is reps per round. 

Post score and Rx to comments.

Congrats to the Fighting Tacos, who won their championship game yesterday 6-1!

News and Notes

• SCHEDULE CHANGES: Please note our updated schedule here. Pilates with KH is canceled tomorrow night. Yoga for Athletes is also canceled Thursday and Saturday of this week.
• Happy birthday, Dan G.!

Refresher: CFSBK Membership Policy Notes

Below are our current membership policies. If at any point you require any membership changes (i.e. upgrades/downgrades, cancellations, holds) please contact our Front Desk staff. Please review this policies as we head into the holidays and many of you will be traveling.

Signing In

• All members must sign in at the Front Desk (FD) prior to your scheduled class. This includes Foundations, Strength Cycle, Personal Training, Yoga, Pilates and any Speciality classes/events.
• To speed the check-in process, we ask everyone to carry their scan cards. If your scan card is not functioning consistently, please request a new one from the FD staff.
• If there are multiple classes going on (Ex: Group class and Active Recovery), please let FD staff know which you plan to attend.  
• Active Recovery and Open Gym classes count towards your membership as normal classes and members need to check in accordingly. If you plan to attend a group class and then take Active Recovery (or vice versa), you must let FD know at check in so that attendance counts are accurate.
• Please note that we have a 5-minute grace period for class attendance. Any member arriving over 5 inutes late will only be permitted at the coach’s discretion. 

Upgrade/Downgrades

• Members looking to upgrade their recurring membership before their next billing cycle will be charged a $15 upgrade fee to offset the difference between membership rates. Otherwise, you can simply wait until your next billing date to begin your new membership. Upgrade requests should be made at least 3 days in advance so that we have time to make the necessary changes before your next bill.

Example: David has a 3x/week membership and gets billed on the 15th of every month. Today is the 10th and he decides he wants to upgrade to a 5x/week membership. If he wants that upgrade to be effective today, then he gets charged $15 and can start attending 2 additional classes per week immediately. Otherwise, he can wait for his upgrade to be effective as of the 15th where his new 5x/week membership rate will go into effect.  

• Membership downgrades will be effective as of the member’s next billing cycle. Downgrade requests should be made at least 3 days in advance so that we have time to make the necessary changes before your next bill. We cannot provide refunds retroactively for time prior to notification.

Example: Jess is currently on a 5x/week membership that bills on the 1st of the month. Today is the 10th and she wants to downgrade to 3x/week. Her 5x/week membership will remain active through the end of the current month and her new 3x/week membership will begin as of the 1st of the next month.

Account Holds

• CFSBK will honor membership holds/suspensions of one week or more, provided that staff is notified at least 3 days in advance.
• Periods of suspension will extend the member’s current billing cycle by the total number of days absent, resulting in no financial loss for planned timed away.
• Memberships can be placed on hold for up to 3 months. Any suspensions beyond 3 months and/or of an indefinite time period will result in a dropped (inactive) membership. Memberships can easily be reactivated by purchasing a new membership online or by stopping by the front desk upon return. 

Banked Classes

• CFSBK will allow members to ‘bank’ classes only from the prior week’s missed classes. These banked classes are limited for use during the following week only.  
• CFSBK does not allow you to bank future classes.
• Anyone missing classes beyond a week should contact us ASAP to set up a membership hold. Classes missed beyond one week without a request for suspension is at a loss to the member.  
• Members must alert the FD staff at check-in when using the prior week’s banked classes.
• This policy allows us to offer flexibility for extenuating circumstances. We do not intend for members to ‘bank’ classes liberally when they don’t make it into the gym.

Example: Noah is on a 2x/week membership. His graduate school finals unexpectedly kept him out of the gym and he missed his 2 classes this week.   

– Noah will be back at the gym next week. He’s planning on hitting 2 extra classes (4 total) to make up for this week and then he will resume to 2x/week the following week.
– Outcome = No net loss of classes.

Example: Noah realizes that he needs additional time away during/after finals. He informs our staff ASAP. 

– Noah’s membership is put on hold effective from date of notification until he returns.
– Outcome = No net loss of classes, as long as the request was put in 3 days before he wanted to take a hiatus.

Example: Noah let things snowball, didn’t make it into the gym and never notified CFSBK of his absence. He returns 3 weeks later hoping to make up the missed classes.   

– Unfortunately, we cannot permit this since we were not notified in advance of his absence.
– Outcome = Loss of classes. 

Please note that your weekly class tally STARTS on Monday, so plan your schedule accordingly. So, if for instance you are on a 3x/week membership, you can’t come Monday/Wednesday/Friday and then attend Open Gym on Sunday night as part of the upcoming week. You would have to pay a drop-in fee for the additional class. Classes missed the previous week can be banked (see above) but you cannot use up your weekly classes in advance of the designated week.

Refunds/Cancellations

• Membership cancellations can occur at anytime and for any reason without additional fees. We do request that you provide a reason for cancellation for our tracking purposes.
• While cancellations can occur at any time, members looking to cancel prior to their upcoming bill must notify CFSBK at least 3 days prior the bill due date.  
• CFSBK will not provide refunds retroactively for any cancellation requests.
• Deleting your payment information from Zen Planner does not cancel your membership. Membership cancellations are only processed by contacting the Front Desk (cfsbkfrontdesk [at] gmail.com) or by sending an email to Info [at] CrossfitSouthBrooklyn.com. 

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Does Exercise Really Make Us Smarter? New York Times
Zulfiya Chinshanlo 134kg World Record Clean and Jerk
That Sugar Film

4 Rounds NFT of:
4 Chin-Ups
8ea Lunges
12 Weighted Sit-Ups
16 Calorie Row

Front Lever Practice

Ryan H. and Rio T. talk Taco strategy and coconut water. Come see them in action today!

• Good luck to Jason K. and Rosa M. who are running the Philly Marathon and Half-Marathon today. They’ve been working with Endurance Coach Mike O. in prep for this event!

CFSBK Fighting Tacos Soccer Team in the Finals TODAY, at 2PM

After a strong season, the CFSBK Fighting Tacos have advanced to the championship game of the playoffs, and their final game is today at 2pm. The field is Baruch Field on the Lower East Side of Manhattan, here is a link to a map. Come on out and support your Tacos!

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Congrats to all of our artists last night, and huge thanks to everyone who came out to CFSBK’s first Art Show, especially to Katie H. and Brad L. who helped set up at the eleventh hour and to everyone who helped put all the gear away. It was a fantastic night. Photos coming soon!

Pause Squat: 3-3-3-3-3
Work up to a challenging set of three. Pause for 3 seconds at absolute rock bottom depth (if low bar, then simply get to acceptable depth). 

Post loads to comments.
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Row 2K or Run 1 Mile
Go at an easy, conversational pace. 

Post details of your conversation to comments.

Roy C. always writes his numbers on the board—do you?

CFSBK’s Art Show is TONIGHT #CFSBKART

CFSBK’s first Art Show (and maybe the first ever at a CrossFit gym?) is TONIGHT from 7:30-10:30pm. Free entry and alcohol.

Matthew Reid, a local Brooklyn artist, will be live painting a mural from 8-10pm. Follow him on Instagram to see more of his stuff, and look through his website to see some of his past collaborations. We are also featuring the work of Travis Poston and Joshua Peters.

Most importantly, come check out art from fellow talented CFSBKers. Below are all the artists whose work will be on display:

Elyse Barton
Camille Cruz
Asta Fivgas
Katie Harper
Jenna Jerman
Alona Katz
Tim Mauseth
Kevin McDonald
Laura McElherne
David Osorio
Bekka Palmer 
Cait Vogt
Keith Walter
Brian “Baz” Zimbler

If you have any questions, email Kate at Katharine [at] CrossFitSouthBrooklyn.com.

If you take any photos tonight (and we hope you do!), use the hashtag #CFSBKART so we can all see them!

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Grandmas Smoking Weed for the First Time