Fitness: 3 x 5 Linear Progression
Add 5 pounds to last exposure. 
e6/12 

Performance: 1 x 20
Add 5-15 pounds to last exposure.
e4/6 

Post loads to comments.
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Fitness
For Time:
30 Kettlebell Swings
21 Dumbbell Push Presses
30 Kettlebell Swings
15 Dumbbell Push Presses
30 Kettlebell Swings
9 Dumbbell Push Presses

Kettlebell swings should be unbroken. Go heavy-ish on the dumbbells.

Performance
“Dianabeth”
For time:
9 Power Cleans 185/135
21 Handstand Push Ups
7 Power Cleans
15 HSPU
5 Power Cleans
9 HSPU

One AbMat scale max, 10 minute cap.

Post Rx and time to comments.

Zach H. mid-leap over the erg at the Subway Series on Sunday

News and Notes

• Have you seen the new photos by Pigeon, Asta F., and Dan R. in our Flickr account? Most of them are from the Subway Series on Sunday, and they’re all awesome.  
• You’ve got five days (5!) left to sign up for what promises to be one of the most fun days of your existence thus far: FIGHT GONE BAD 2014. Jump on it! Read more here, sign up here. If you don’t sign up, we promise you’re going to feel super left out about two weeks from now.

Catching Up With CFSBK Classifieds 

Have you checked out CFSBK Classifieds recently? Breebree is giving away a few things (for freaking free!) and she’s looking for an Assistant Conference Planner (ACP) for the 6th Annual NYCoRE Conference. 

Also, please note that all posts will be deleted after one month, unless they are advertising long-term services, such as Camille’s work as a freelance Illustrator/Graphic Designer or Amanda Mc.’s work building websites.

If you’d like to remove a post sooner or have any questions, email Kate at katharine [at] CrossFitSouthBrooklyn.com. Go team!

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Home Is Where Your Dolphin Is Radiolab
The End of Tanning? The Atlantic
Weary of Pro Tennis Delays? Cry Into the Towel New York Times
An Open Letter to Everyone Who Has Told Women “Don’t Get Too Muscular” Tony Gentilcore

CFSBK superstar Rickke M. is traveling in Barcelona right now and while not working, eating, or beaching, he’s CrossFitting! The above photo is from his visit to Condal CrossFit. Report on the affiliate coming soon in Travel Gym Recommendations! #winning

Modified Labor Day Schedule

Next Monday, September 1, 2014 (which is Labor Day, for those who don’t excel at remembering the holidays where day drinking is encouraged/an imperative), we are observing a modified class schedule:

8:00am
9:00am
10:00am
12:00pm 

4:30pm
5:30pm
6:30pm

Have You Signed Up for Fight Gone Bad 2014 Yet?

The registration deadline is Monday September 1, 2014. Head over to the event page to learn more and sign up now! 

Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called Fight Gone Bad. Last year, we raised over $40,000 for the Brooklyn Community Foundation (BCF), a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grantmaking, and community service. This year, we’ll be partnering with BCF again and hope to surpass last year’s donation numbers. Last year we had 180 members participating and this year, we’re capping it at 200. 

Call for CFSBK Artists!

Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, you might have the opportunity to find out! We are considering hosting the very first CFSBK Open Gallery this fall, which would involve displaying a variety of art created by our members, right here at the gym. If you are a visual artist (even if your art is just a hobby!) and are a member at CFSBK, we want to hear from you.

In order to move forward, we must hear from at least 10-15 artists by August 31 who are willing to commit to participating. The aim of the evening is to showcase the often hidden talents of our members, bring our community together in a novel way, and perhaps be the first CrossFit gym ever to curate an art show.

The more diversity of mediums the better—painting, photography, film, collage, printmaking, design, textiles, installations, or something we haven’t heard of yet. (We have a 180” projector that can be used for video-based art.) If you make cool shit that would look nice on our walls and want to participate, please email Kate at katharine [at] crossfitsouthbrooklyn.com by August 31. Your email MUST INCLUDE 2-3 images of pieces you would consider showing or pieces that are similar to what you would create for the show. 

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Everything You Need to Know to Do a Perfect Pistol Breaking Muscle
The Stationary Bike of the Soul The Atlantic
The Art of SoulCycle Hairography well+good
Why Every Man Should Be Strong The Art of Manliness

3-3-2-2-1-1-1

Work out of a rack and build to a 1 Rep Max Jerk for the day. We’ll review jerk mechanics as well as bailing safety. Today’s Jerks will only count for clean lock outs. Press outs will be no repped!

Post loads to comments.
Press e4/6
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5 Rounds, Each for time of:
20 Calorie Row
25, 20 or 15 Push-Ups

Rows are all out efforts, for push-ups choose a rep scheme that challenges you but allows you to do them unbroken, or with minimal rest. Rest about 3 minutes between sets.

Post best and worst round time and Rx to comments.

Thank You and Congratulations!

We’d like to thank all the volunteers who helped make yesterday’s event a huge success! We were honored to host the last event for the 2014 CF Subway Series and had many people come up to us to say how impressed they were with the organization of the event as well as the quality of judging. We’d also like to thank any and all CFSBKers who came out (the black sea!) to support Team SBK. Finally, tremendous work to all the OPEN teams who competed in not only this event but all in the events of the last three weeks. Our COMP TEAM did an incredible job and took third place yesterday and second place overall after four weeks of competition.

Have you ever competed in CrossFit? What about other sports? What are some of your highlights (or lowlights) from athletic competition?
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Eva T Rack Jerks CrossFit
A Day in the Life of Lauren Fisher (9th Place, CrossFit Games, Junior National Champion in Olympic Weightlifting) Pure Pharma
Breakfast Downgraded From ‘Most Important Meal of the Day’ to ‘Meal’ The Atlantic
The Life Aquatic: Amazing Underwater Photos From Around the World CNN

An action shot from last year’s Subway Series event at CFSBK

2014 Subway Series at CFSBK TODAY!!!!

From 8am-1pm, we are hosting the final event for the 2014 Subway Series. Please note the following…

• Day classes are canceled.
• Open Gym is extended and starts at 5pm.
• The Teaser class is canceled.
• There will be an after party at Die Koelner Bierhalle afterwards and all are invited.

Come cheer on all the CFSBKers that are competing! Check out heat assignments here.

The Teams…

Team:
Coach Noah
Coach Arturo
Lauren S. 

Team:
Brandon N.
Brad D.
Laura C. 

Team:
Zachariah H.
Ryan J.
Mare L.

Team:
Michael C.
Alex C.
Shaye L.

Team:
Greg A.
Eduardo C.
Michele W.

Team:
Rob U.
Karl-Henry C.
Kristin H.

Team:
Asta F.
Dan R.
Marco D.

Team:
Brad L.
Kayleigh R.
Jun  

Team:
Alan L.
Brett F.
Zanna

Competition Team:
Coach MeLo
Coach Jess
Coach McDowell
Alex B.

The Workouts…

Open Team Workout:

Jumping “Jackie”
For Time (18 minute cap):
3000m Row
150 Thrusters 45#
90 Burpees over the rower

Competition Team Workout:

For Time:
Each team member runs through the following couplet once
18 Thrusters, 115/75
18 Pull-ups
Each team member runs through the following couplet once
12 Snatches, 135/95
12 CTB Pull-Ups
Each team member runs through the following couplet once
6 Clean and Jerks 165/115
6 Muscle-Ups
*Order must be M,F,M,F

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Good luck to everyone competing today! We can’t wait to hear how it goes! 

Fitness 3 x 5 Linear Progression
Add 5 pounds. 
e6/12 

Performance: 85%x1, 90%x1, 95%x1, 90%x1, 85%x1
e3/6 

Post loads to comments.
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4 Rounds For Time:
400m Run
15 Deadlifts 185/135
15 Wall Balls 20/10, 14/9

Post loads to comments.

Ask Coach Nick how much time he averages daily in a paleo squat 

Bend, Stretch, Mobilize, and Swing on the Rings

• Yoga for Athletes with Coach Whitney at 10am.
• Active Recovery is back on at 11am and noon today with Coach David.
• If you signed up for Ken H.’s rings class (AND THERE’S STILL SPACE!) remember that you’re meeting today from 2-3:30pm!

2014 Subway Series at CFSBK TOMORROW

Tomorrow, from 8am-1pm, we are hosting the final event for the 2014 Subway Series. Please note the following…

• Day classes are canceled.
• Open Gym is extended and starts at 5pm.
• The Teaser class is canceled.
• There will be an after party at Die Koelner Bierhalle afterwards and all are invited.

First Annual Brooklyn Barbell Club Olympic Weightlifting Meet

Ryan J. is lifting today at CrossFit Virtuosity from 11am – 4pm today in the first Brooklyn Barbell Club Oly meet. Is anyone else from CFSBK participating?? Please respond in the comments!

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Four Things I Learned from Being Bad at CrossFit Tabata Times
Feeding Your Canine Athlete New York Times