Fitness: 3 x 3 Linear Progression
Start a bit heavier than your heavy 8 from last week, light enough to add weight for the next 6 weeks. 

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

Post loads to comments.
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AMRAP 10 minutes:
10 Push Presses 95/65
10 Sumo Deadlift High Pulls 95/65
10 Box Jumps 24/20 

Post rounds and Rx to comments.

Rob U. pulls 275 during the Deadlift Burpee WOD

News and Notes 

• SCHEDULE CHANGES TODAY: Yoga for Athletes and Active Recovery are canceled.
• Come check out Coach Frankie Murray’s Olympic Lifting crew crush their mock Olympic lifting meet tomorrow at 3pm!

Learn More About the Park Slope Babysitting Coop TOMORROW

CFSBK parents, are you looking for affordable and convenient babysitting? A way to get to to know other CFSBK/Park Slope families? The Park Slope Babysitting Coop—currently headed by CFSBK’s own Coach Nick (president) and Erica N. (secretary)—allows parents to trade babysitting shifts with each other, and is currently recruiting! The fall meeting will be held at CFSBK on October 5th at 3:30pm-5:30pm. If you are interested in joining or just want to learn more, please plan on attending! 

About the Park Slope Babysitting Coop 
The Park Slope Babysitting Coop is a convenient way to trade babysitting time with your neighbors! Babysit others’ children to earn points, and trade those points in when you need a night off. You have complete control over who you sit for and who sits for you. Scheduling and point management are handled though an easy-to-use website.

Best of all, trading babysitting is affordable. Annual coop dues ($10) pay for managing the website, and there are no additional costs for trading babysitting hours.

The Park Slope Babysitting Coop meets quarterly to ensure that all participants have a chance to get to know their potential sitters and children. Attendance at a meeting prior to joining is mandatory. If you are interested in joining, please plan to attend the summer meeting at CFSBK, October 5th, 3:30pm-5:30pm! RSVPing is appreciated, but not required.

Contact Erica N. with any questions and to RSVP: erica.nofi [at] gmail.com

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Your Paper Brain and Your Kindle Brain Aren’t the Same Thing PRI
Find Your Beach Zadie Smith, for The New York Review of Books

Resident Gymnastics coach Ken H. demonstrating a Back Lever (chest down) and Front Lever (chest up) during his gymnastics class.

Upcoming Scheduling Changes

Saturday 10/4: 11am/12pm Active Recovery CANCELED
Saturday 10/4: 10am Yoga for Athletes with Coach Whit CANCELED
Saturday 10/11: 11am/12pm Active Recovery CANCELED 
Saturday 10/11: 10am Yoga for Athletes with Coach Whit CANCELED 
Sunday 10/12: 11am Active Recovery CANCELED 

The gym will be closed next weekend from Friday evening through Sunday evening. There will be a few options for you to hang with CFSBKers that weekend and stay active, including a running clinic with Endurance Coach Mike O. on Saturday, October 11 (more details soon!) and roller-skating on Sunday, October 12 from 2-4pm. 

Fight Gone Bad Updates

Congrats everyone! We raised $5,000 in three days, putting us at around $10,000—which is 24% of our fundraising goal for Brooklyn Community Foundation. We posted some great fundraising tips last week, and a sample email template if you haven’t started fundraising yet.

Take a moment to learn more about The Brooklyn Community Foundation and all the great work they’ve done. They support a variety of artistic, agricultural, environmental, social, and educational programs helping people of all ages. No doubt there are several programs they’ve helped that you identify with. Here is a quick list of ALL their grants.

Congrats to those teams and individually topping our leaderboards on CrowdRise! Below are our top fundraisers from both the individual and team divisions (as of 6pm Thursday 10/2):

Top Five Teams:

1. Wodtoberfest
2. ¿DÓNDE ESTÁN MIS PANTALONES?
3. Menace to Swolbriety
4. Swoldiersoffortune
5. Gatto Vattos

Top Five Individuals: 

1. Erik B.
2. Peter M.
3. Scott M.
4. Asta F.
5. Richard G.

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Official Prancercise® Fitness with Passion
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‘Cattoo’: The Rise of the Cat Tattoo The Atlantic 

Fitness: Clean Deadlift + Hang Power Clean
Work up to a heavy weight on the complex and perform 3-5 reps there. 

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.
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Spend 15 minutes working one of the following options:

A) Strict Muscle Ups. Use a manual assist as necessary.

B) Muscle Up Progression:
-5×3 Box Humps (use a false grip, reset after each rep as necessary)
-5×3 Band Assisted Transitions (finish the dip as able)
Perform all reps of one then the other.

C) Upper Body Strength Work
-1a) 5×3 Strict Chin Ups, as difficult as possible
-1b) 5×3 Matador Dips, or Close Grip Push Ups
Alternate between exercise A and B.

Post what you worked on to comments. 

CFSBK Public Service Announcement: Please don’t store your phone or keys on the cinderblock ledge. Though there might be a happy ending if you’re Coach JB and have fishing line, a hook, and a talented significant other…

News and Notes

• ATTENTION FIGHT GONE BAD TEAM CAPTAINS! All team shirts will be ordered on Friday, and you must get your info to Jess by 5pm Thursday. Any team that doesn’t provide this info will all get large t-shirts and the color of her choosing! Also, if your team has not heard from their team captain, contact Jess ASAP. Info [at] CrossFitSouthBrooklyn.com.
• We’re at $8,662 as of 10:30pm last night! Nice job, FGB fundraisers! Special shout-out to Peter M. who pulled in first yesterday and Erik B. who continues to crush it! Team Wodtoberfest is in 1st Place!
• Happy birthday, Emily V.! 

Catching Up With CFSBK Classifieds 

• Pigeon is selling his iPad Mini retina 64gb, and is asking a great price for it!
• Mrav is selling a road bike!
• Mare has a furnished 1-bedroom condo in Crown Heights available for short-term stays, discounted to $95/night. Fully-equipped kitchen, washer, and dryer in the unit and private terrace, along with access to the shared roof. 

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Photographing the Extreme Transformation of the Meatpacking District Citylab
Swedish Scientists Square Off Over Who Can Sneak In Most Dylan Lyrics NPR
Mattias Adolfsson’s Manically Detailed Sketches and Doodles Colossal
Missing Lifts in Training Catalyst Athletics 

Fitness: 3 x 5 Linear Progression
Start a few pounds lighter than where you ended the previous cycle. 10 pounds off is enough if you were still moving well, up to 20 if you were really grinding through reps. 

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 10 plus on the rep out, but save 2 reps in the tank. 

Post loads to comments.
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Fitness
For Time:
1000m Row
50 Goblet Reverse Lunges 53/35 (25 each, alternating legs)
30 Ring Rows 

Performance
For Time:
800m Row
40 Overhead Squats 115/75
20 Chest to Bar Pull-ups 

Post time and Rx to comments.

It’s CSA bonanza day from 6-8:30pm—meat/fish/veg/eggs! If you want to pick up your goodies before then, please be SURE to leave your name (and what you took) with the Front Desk. Eggs will also be for sale for $6/dozen. Bring small billz!

• ATTENTION FIGHT GONE BAD TEAM CAPTAINS! FGB t-shirt information is due on Thursday (10/2) by 5pm. If you didn’t receive an email from Jess, email Info [at] CrossFitSouthBrooklyn.com ASAP.

Need Help with Emails for FGB Fundraising?

Guys, we’re at around $5,000—which is only 12% of our fundraising goal for Brooklyn Community Foundation. We posted some great fundraising tips last week, and below we’ve included a sample email template for you! Make it your own, and then send it off TODAY! 

Take a moment to learn more about The Brooklyn Community Foundation and all the great work they’ve done. They support a variety of artistic, agricultural, environmental, social, and educational programs helping people of all ages. No doubt there are several programs they’ve helped that you identify with. Here is a quick list of ALL their grants.

Congrats to those teams and individually topping our leaderboards on CrowdRise… But who’s ready to knock them off? Below are our top fundraisers from both the individual and team divisions (as of 6pm Tuesday 9/30):

Top Five Teams:

1. ¿DÓNDE ESTÁN MIS PANTALONES?
2. Menace to Swolbriety
3. In WOD We Trust
4. Gatto Vattos
5. Swoldiersoffortune

Top Five Individuals: 

1. Asta F.
2. Scott M.
3. Erik B.
4. Matty C.
5. Kate R.

Sample Fundraising Email for FGB

It’s almost like a Mad Lib. Select, replace, or delete adjectives as you feel led…

Dear/Salutations/Greetings/Hola/Aloha/Beloved [insert name], 

As you probably know, I’m really into CrossFit. It’s helped me/I love it because _______. Every year at my gym, CrossFit South Brooklyn, we have an event called Fight Gone Bad, where we do this crazy/hard/weird/incredible/soul-crushing/soul-enhancing workout (which you can see here). 

What makes the event even more cool/inspiring/sweet/meaningful is that it’s not just a competition for highest reps, but also a competition to raise money for a local organization called Brooklyn Community Foundation. BCF supports a variety of artistic, agricultural, environmental, social, and educational programs in Brooklyn, helping people of all ages. 

So, why am I telling you all of this? Because I need your help! [Insert any crazy story or incentives for hitting certain fundraising markers, i.e., If you donate $XX, I will do X, Y, and/or Z.] Donate here [insert link to your page]! 

I will be sure to let you know how the event goes, and probably send along a sweaty/hot/sexy/revolting photo of myself post-workout.

Sincerely/With love/Gratefully/Be well/Shalom,
[Your name]

AND REMEMBER TO SAY THANK YOU WHEN PEOPLE DONATE! It’s the right thing to do. 

Get motivated, and get weird!

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