Fitness: Power Snatch, On the Minutes x 10 minutes
Work at the same heavy weight you worked up to last week, or slightly higher. 

Performance: Snatch 5 x 1
Hit 5 singles between 80% and 90% of your recent 1RM. If you’re feeling good then work at the 90% end, if you’re feeling off then work at the the 80% end. Your work reps must be no lighter than 80% and no heavier than 90%. 

Post loads to comments.
e4/6
_____________________ 

Fitness
In 10 minutes:
200 Double Unders 
then,
As Many Rounds as Possible:
20 Kettlebell Swings
20 Lunges

Performance
Mainsite WOD
As Many Rounds as Possible in 10 minutes:
10 Triple Unders
15 Kettlebell Swings 53/35
20 Lunges

Post rounds and Rx to comments.

Coach Fox recounted his performance at October Iron Fest in the comments last night, but he forgot to mention that he WON the Masters division, in a tie with CrossFit Gantry owner Jay H. He squatted 375#, pressed 175#, and deadlifted a lifetime PR of 490#. We’re so proud of you, Coach Fox! Brad D., Rob U. and Mike also competed and kicked ass!

• Happy birthday, Megan D.!

Want to Improve Your Snatch and Clean and Jerk? 

**We won’t be able to run the cycles if we don’t get enough participants. The deadline for the PM cycle is Monday at 12pm and the AM cycle is Monday at 7pm.**

Here’s a testimonial from Front Desk and Social Media Strong Man Matt K.:

“Frank helped me work on all the tiny nagging issues with my snatch and clean and jerk, showing me how to overcome all the issues I’ve had for years. I look at Olympic lifting in a completely different way now, and I’ve already seen Frank’s coaching make my lift more efficient during WODs. Sign up for this class, you won’t regret it.”

And another testimonial (and mild threat) from Funny Strong Man Jay R.: 

“SIGN UP FOR THE OLYMPIC LIFTING CLASS. Personal coaching from two national-level lifters (the man can clean and jerk like 400lbs or something). You will develop a deeper understanding of all of the lifts and and be able to show off to your friends. I don’t know of anyone who did not improve after finishing a cycle. Plus you get to mock the 8:30 class. If you are on the fence DO IT–or else you will have to see more of me in gen pop for the next eight weeks . . .”

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to 2 Open Gym or group class per week.
When: Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 or Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

AM Cycle
Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 
REGISTER HERE

PM Cycle
Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14
REGISTER HERE

Frank has competed in weightlifting for over seven years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others. 

Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.

Credentials/Experience 

USAW Level II Advanced Sports Performance Coach
Level 1 Local Referee
B.A. Physical Education
2013 American Open Silver Medal: Clean & Jerk
2013 Nationals Weightlifting Silver Medalist: Snatch Clean & Jerk and Total
2011 Nationals Weightlifting Bronze Medalist: Clean & Jerk and Total
2010 Nationals Silver Medalist in Clean & Jerk
2010 Empire State Games Champion in Olympic-Style Weightlifting
2009 Nationals Bronze Medalist: Snatch, Clean & Jerk, and Total
2009 American Open Bronze Medalist: Clean & Jerk and Total

_____________________ 
The 50 Funniest Puns In The History Of Funny Puns Distractify
Cake Left Out In Break Room With No Instructions

Fitness: 3 x 3 Linear Progression
Add 5 pounds to your last exposure.

Performance: 3 – 3 – 3
Work up to a heavy set of 5 reps. No failing. 

Post loads to comments.
e4/6
_____________________ 

For Time:
500m Row
21 Dumbbell Thrusters
400m Row
15 Dumbbell Thrusters
300m Row
9 Dumbbell Thrusters

Post time and Rx to comments.

Lavender Lake Swim Team’s got ups!

News and Notes 

• ACTIVE RECOVERY IS CANCELED TODAY. Check out Yoga for Athletes with Coach Whitney at 10am instead!
• Threes Brewing, our post-Fight Gone Bad host, is having an event from 2pm to midnight, with a food vendor from 4-9pm and some music. Follow them on Instagram to learn more, spread the word and come hang!
• Coach Fox is competing today at the IronFest strength lifting meet organized by Starting Strength coaches at CrossFit Gantry from 8am-4pm. He will have three attempts to establish a one-rep maximum in the squat, press, and deadlift. We’re cheering for you, and can’t wait to hear how it goes!

_____________________ 
Let the Body Rest, for the Sake of the Brain The Atlantic
10 Best Stretches for Runners SparkPeople

Coach Whitney shows Juan how to use his lats to keep the bar tight to his body

News and Notes

• Happy birthday, Thomas H.!
• SCHEDULE UPDATES: Active Recovery is cancelled tomorrow (10/25). Check out Yoga for Athletes with Coach Whitney at 10am instead!
• Threes Brewing, our post-Fight Gone Bad host, is having an event tomorrow from 2pm to midnight, with a food vendor from 4-9pm and some music. Follow them on Instagram to learn more, spread the word and come hang!
• Reminder: Construction is being done on the two downstairs bathrooms from 7am – 6pm over the next two weeks, and only one will be available at all times. Some work is also being done to a couple pull-up bars. You can use the bathroom upstairs (on the way to the annex). We apologize for any inconvenience, but we promise we’ll be prettier by the end!
• Gina G. is leaving us to pursue her dreams in Austin, TX, and tonight is her last night in town! She’s hanging out at Double Windsor in Park Slope and would love for you to join her, from 7pm onwards. 210 Prospect Park West at 16th street!

These 3 Programs Start in the Next Week! What Are You Waiting For?

1. CFSBK Olympic Lifting Program with Coach Frankie Murray

If we don’t get enough people to sign up for both of these options, we won’t be able to run the cycles! Spread the word, and don’t delay!

Here’s a testimonial from Front Desk and Social Media Strong Man Matt K.:

“Frank helped me work on all the tiny nagging issues with my snatch and clean and jerk, showing me how to overcome all the issues I’ve had for years. I look at Olympic lifting in a completely different way now, and I’ve already seen Frank’s coaching make my lift more efficient during WODs. Sign up for this class, you won’t regret it.”

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to 2 Open Gym or group class per week.
When: Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 or Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

AM Cycle
Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 
REGISTER HERE

PM Cycle
Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14
REGISTER HERE

Learn more here.

2. Strength Cycle with Coach Jeremy

We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it’s pretty badass.

We are offering five 8-week strength programs that will involve the following:
* Small group training designed to increase your competency with the lifts.
* Consistent and repeated exposure to the powerlifts along a linear progression of weight
* Short and intense complementary conditioning workouts.
* Group discussions on lifting topics including: planning warm-ups, the mental aspect of lifting, and elements of the adaptive response to strength training.
* New PRs.

Upcoming cycle times and dates:
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday Oct 28th – Sunday Dec 21
E cycle: All levels, 10am Mon/Thurs Monday Oct 27th – Thursday Dec 18th 

The A, C, and D cycles are FULL.

Each cycle will culminate in a CrossFit Total on Sunday, December 21th.

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

2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point

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. 

3. CFSBK Endurance Program with Coach Mike O.

What: An 8-Week intensive program based in the form and endurance needs for CrossFit Runners
When: Thursdays at 7pm and Saturdays at 11am, starting October 30th
Where: Determined each week between Prospect Park or Red Hook Track
Schedule and Pricing: $175 full-access to the 8-week program (including bi-weekly coached group sessions, benchmarking, training data, and full plan support and guidance) 

What to Expect:  This will be 8 Weeks of 2x/a week Running, Drill Work, and the basic biomotor requirements to become a more fluid runner and increase your endurance relative to Crossfit training.  We will work on everything from basic balance and stability, to some run-specific single leg plyo training, and power production specific for the needs of a strong athlete. This program will NOT be a Half-Marathon or Marathon Training program, but it will enhance your ability to absorb any program like that, or simply to increase your metabolic energy systems to help you absorb higher and more intense work loads in your training

Program begins on Thursday October 30th, 2014. Due to the progressive nature of the program, athletes will not be permitted to join after November 6th, 2014.

REGISTER HERE 

_____________________ 
10 Things You Should Never Do in the Box… No Neon No Rep
The Most Famous Sitcom Residences In New York City Scouting New York
10 Signs You’re Overtraining Box Life Magazine
This Is the Average Man’s Body The Atlantic

Fitness: Power Clean, On the Minutes x 10 minutes
Work at the same heavy weight you worked up to last week, or slightly higher. 

Performance: Clean 5 x 1
Hit 5 singles between 80% and 90% of your recent 1RM. If you’re feeling good then work at the 90% end, if you’re feeling off then work at the 80% end. Your work reps must be no lighter than 80% and no heavier than 90%. 

Post loads to comments.
e4/6
_____________________ 

5 Rounds for Time:
6 Clean and Jerks 135/95
20 Double Unders

Post Rx and reps to comments.

CFSBK’s new brood of cute kittens, or the fierce Gatto Vatos at FGB on Saturday? (Alternate caption: Who knew Coach Fox would make such a good house cat?)

Random Musings from Coach David

If you’ve ever been in a class with Coach David, you know that sometimes really weird, interesting, and beautiful things come out of his mouth. Over the summer of 2013, when I was hammering him with questions about his yet unbirthed blog, Inside the Affiliate, he happened to say the following and I quickly wrote it down. It’s pretty great and articulates CFSBK’s ethos in a beautiful way. Enjoy—and go out of your way to connect with someone new in class today!

“A psycho–social element of fitness that’s part of our business philosophy is that this isn’t just about getting fit, but about meeting people and doing things that might make you uncomfortable. These things are important for a tribe to build community and togetherness—it all creates a deeper connection to the program and a deeper relationship with what you’re doing physically. This kind of community engagement encourages retention—the more people you know, the more people who will notice you’re not in class. Especially in New York, it’s easy to be alone in a crowd and though we have eight million-plus people, it’s often hard to meet people. We’re creating opportunities for like-minded people to connect.” 

These 3 Programs Start in the Next Week! What Are You Waiting For?

1. Strength Cycle with Coach Jeremy

We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it’s pretty badass.

We are offering five 8-week strength programs that will involve the following:
* Small group training designed to increase your competency with the lifts.
* Consistent and repeated exposure to the powerlifts along a linear progression of weight
* Short and intense complementary conditioning workouts.
* Group discussions on lifting topics including: planning warm-ups, the mental aspect of lifting, and elements of the adaptive response to strength training.
* New PRs.

Upcoming cycle times and dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday Oct 27th – Friday Dec 19th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday Oct 28th – Sunday Dec 21
E cycle: All levels, 10am Mon/Thurs Monday Oct 27th – Thursday Dec 18th 

The C and D cycles are FULL.

Each cycle will culminate in a CrossFit Total on Sunday, December 21th.

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

2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point

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. 

2. CFSBK Endurance Program with Coach Mike O.

What: An 8-Week intensive program based in the form and endurance needs for CrossFit Runners
When: Thursdays at 7pm and Saturdays at 11am, starting October 30th
Where: Determined each week between Prospect Park or Red Hook Track
Schedule and Pricing: $175 full-access to the 8-week program (including bi-weekly coached group sessions, benchmarking, training data, and full plan support and guidance) 

What to Expect:  This will be 8 Weeks of 2x/a week Running, Drill Work, and the basic biomotor requirements to become a more fluid runner and increase your endurance relative to Crossfit training.  We will work on everything from basic balance and stability, to some run-specific single leg plyo training, and power production specific for the needs of a strong athlete. This program will NOT be a Half-Marathon or Marathon Training program, but it will enhance your ability to absorb any program like that, or simply to increase your metabolic energy systems to help you absorb higher and more intense work loads in your training

Program begins on Thursday October 30th, 2014. Due to the progressive nature of the program, athletes will not be permitted to join after November 6th, 2014.

REGISTER HERE 

3. CFSBK Olympic Lifting Program with Coach Frankie Murray

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to 2 Open Gym or group class per week.
When: Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 or Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

AM Cycle
Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 
REGISTER HERE

PM Cycle
Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14
REGISTER HERE

Learn more here.

_____________________
The Case for Drinking as Much Coffee as You Like The Atlantic 
If You Were Blind, How Would You “See” a Photo?
Your Horoscopes—Week Of October 21, 2014
Spinal/Body Mobility Drills with Scott Hagnas Catalyst Athletics

Fitness: 3 x 5 Linear Progression
Add 5 pounds to last week.

Performance: 5/3/1 5 week
65% x 5
75% x 5
85% x 5+

Percentages are based off your TRAINING MAX (90% of a recent 1RM). Aim to hit around 10 on the rep out, but save 2 reps in the tank. 

Post loads to comments.
e4/6
_____________________ 

AMRAP 10 Minutes:
10 Chest to Bar Pull Ups
15 Push Ups
30 Squats

Post time and Rx to comments.

Jason M. was so frightened by Val shouting at him that he did enough reps (331) to take second place at FGB on Saturday

• Happy birthday, Aileen!!

Construction for the Next Two Weeks

Construction is being done on the two downstairs bathrooms from 7am-6pm over the next two weeks, and only one will be available at all times. Some work is also being done to a couple pull-up bars. You can use the bathroom upstairs (on the way to the annex). We apologize for any inconvenience, but we promise we’ll be prettier by the end!

4 Remaining Options to Augment Your Training at CFSBK

Along with all our regular programming, we love providing you with additional ways to augment or push your training at CFSBK. We offer Pilates classes on Tuesday nights at 7:30pm with KH, Yoga for Athletes with Coach Whit on Thursday nights at 7:30pm and Saturday mornings at 10am, and Active Recovery classes on Tuesday nights at 6:30pm, Saturday at 11am and 12pm, and Sunday at 11am. 

We also offer the following four programs, which are all about to start new cycles either this weekend or next week. Ken’s Rings Class and two sections of Strength Cycle already sold out, so check the other options out, and look forward to challenging yourself in a new way! 

1. Strength Cycle with Coach Jeremy

We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it’s pretty badass.

We are offering five 8-week strength programs that will involve the following:
* Small group training designed to increase your competency with the lifts.
* Consistent and repeated exposure to the powerlifts along a linear progression of weight
* Short and intense complementary conditioning workouts.
* Group discussions on lifting topics including: planning warm-ups, the mental aspect of lifting, and elements of the adaptive response to strength training.
* New PRs.

Upcoming cycle times and dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday Oct 27th – Friday Dec 19th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday Oct 28th – Sunday Dec 21
E cycle: All levels, 10am Mon/Thurs Monday Oct 27th – Thursday Dec 18th 

The C and D cycles are FULL.

Each cycle will culminate in a CrossFit Total on Sunday, December 21th.

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

2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point

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. 

2. Competition Team Practice with Coaches MeLo and Arturo

CFSBK Competition Team practices will recommence this Saturday, October 25 at 2pm.  Practices will be held every Saturday at 2pm going forward.  Participation and eligibility requirements are outlined below.  

Participation / Competition Requirements:
Register for and compete in the Open, and submit scores for all workouts.
Register for and compete in at least 2 other CrossFit competitions per year. 

Eligibility Requirements / Performance Standards:
Athletes must possess all of the Strength and CrossFit Benchmark requirements, seen here. 
Athletes must possess 1/3 of the Skill requirements, seen here.

Please email Coach MeLo at Melissa [at] CrossfitSouthBrooklyn.com if you are interested in participating or if you have any questions. 

3. CFSBK Endurance Program with Coach Mike O.

What: An 8-Week intensive program based in the form and endurance needs for CrossFit Runners
When: Thursdays at 7pm and Saturdays at 11am, starting October 30th
Where: Determined each week between Prospect Park or Red Hook Track
Schedule and Pricing: $175 full-access to the 8-week program (including bi-weekly coached group sessions, benchmarking, training data, and full plan support and guidance) 

What to Expect:  This will be 8 Weeks of 2x/a week Running, Drill Work, and the basic biomotor requirements to become a more fluid runner and increase your endurance relative to Crossfit training.  We will work on everything from basic balance and stability, to some run-specific single leg plyo training, and power production specific for the needs of a strong athlete. This program will NOT be a Half-Marathon or Marathon Training program, but it will enhance your ability to absorb any program like that, or simply to increase your metabolic energy systems to help you absorb higher and more intense work loads in your training

Program begins on Thursday October 30th, 2014. Due to the progressive nature of the program, athletes will not be permitted to join after November 6th, 2014.

REGISTER HERE 

4. CFSBK Olympic Lifting Program with Coach Frankie Murray

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to 2 Open Gym or group class per week.
When: Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 or Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

AM Cycle
Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 
REGISTER HERE

PM Cycle
Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14
REGISTER HERE

Learn more here.

_____________________ 
Into the Streets (People’s Climate March + Flood Wall Street)
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