Dumbbell Complex

4-5 sets, progressively working up to a challenging load on the following complex:
7 Dumbbell Muscle Cleans
7 Dumbbell Front Squats
7 Dumbbell Push Presses

Only the thumb side globe of the dumbbell touches the floor for the Muscle Cleans. Use a proper front rack for the Front Squats. Control the dumbbells during the dip phase of the Push Press, finishing in a strong, stable overhead position. Please, no dropping the dumbbells from overhead!

Post loads to comments.
Exposure 1 of 8

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4 Rounds for Time:
400m Run
15 Pull-Ups
10 Ring Dips

If your 400m run times are longer than ~2:30, then scale to 270m. Sub Jumping Pull-Ups or Ring Rows for Pull-Ups as needed (based on equipment/space). You should be able to complete sets of 5-10 Ring Dips unbroken. If you can’t, scale volume to as little as half (5) or to double (20) Push-Ups as needed.

Post time and Rx to comments.

Holy Wall Balls, Batman! Fight Gone Bad is less than 2 weeks away! So far CFSBKers have raised about $4,500 for Brooklyn Community Foundation. That’s awesome, but we still have quite a ways to go before we reach our $25,000 goal. If you haven’t started fundraising yet, check out this list of tips we posted last week. And even if you’re not taking part in the event, you can go HERE to donate to your favorite team

Upcoming Training Cycle Template

Training Cycle Dates: M 10/8/18 – Su 12/2/18

Goals: This cycle we’re dedicating a regular training day (Mondays) to heavy unilateral training, utilizing varied dumbbell and kettlebell complexes (mixed with bodyweight exercises) in which the aim will be to work up to a heavy load for the day. Wednesday’s barbell lift will be both the Back Squat and the Front Squat. The Olympic lifting focus will include complexes and isometrics with more time under tension, building on the positional strength developed last cycle. Saturdays will continue to be the “Monster Metcon Day,” on which longer and/or partner workouts will be programmed.

Monday

Dumbbell/Kettlebell Biased Strength/Stamina/Balance Training

Varied complexes with a focus on unilateral loading and bodyweight training.

Wednesday

Back Squat/Front Squat

Performance
Week 1: 2 x 8/1 x 8
Week 2: 2 x 5/1 x 5
Week 3: 2 x 3/1 x 3
Week 4: Box Squat – Heavy Triple
Week 5: 2 x 3/1 x 3
Week 6: 2 x 5/1 x 5
Week 7: 2 x 8/1 x 8
Week 8: Heavy Singles

Start the 2×8 Back Squat at the load you were able to complete for the 10RM from last cycle. Begin the Front Squat at a challenging load, but one that leave a rep or two in the tank.

Fitness
Weeks 1-3: 2 x 5/1 x 5  Linear Progression
Week 4: Box Squat – Heavy Triple
Weeks 5-7: 2 x 5/1 x 5 Linear Progression
Week 8: Heavy Singles

Start your linear progression for the Back Squat/Front Squat light enough to add weight through 7 weeks, backing off a bit from where you finished the previous Back Squat cycle.

Thursday

Clean and Jerk

Multiple rep sets and complexes

Saturday

Monster Metcon Day

Partner/team and/or longer timeframe workouts

Sunday

Snatch

Multiple rep sets and complexes

Don’t forget: you can always check our CrossFit group class template over on the Current Programming Cycle page! 

News and Notes

• We’re running on a normal schedule today. Have the day off? Come get your fitness on!
• Missing something? Maybe a water bottle (lots of those!), lifters, or a nice looking belt? It might be in our most recent lost and found dump! Be sure to claim your stuff before we donate it to CHIPs in a couple of weeks.

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Yesterday’s Results Board: KB Swings, Power Snatches, Overhead Squats, Bar Muscle-Ups
Breaking Down Delayed Onset Muscle Soreness Breaking Muscle
Tag, You’re an Insect Atlas Obscura

WOD 10.7.18

Every 5 Minutes for 5 Sets:
15 Russian Kettlebell Swings
3 Power Snatches
3 Overhead Squats
3 Bar Muscle-Ups

Choose a challenging load on the Kettllebell Swings, increasing the barbell load on each set as able. Scaling for Bar Muscle-Ups is either 3 Jumping Bar Muscle-Ups or 5-10 Chest-to-Bar Pull-Ups. Further scale the Pull-Ups as needed to Jumping Pull-Ups.

Post work to comments.

We can’t guarantee that the CrossFit Jump Rope Workshop we’re hosting in November will get you jumping rope like Buddy Lee, but it’ll definitely make you better! (Seriously, watch this video.)

November 3rd: CrossFit Jump Rope Workshop at CFSBK

Want to get better on the rope? On November 3rd, we’re hosting the CrossFit Workshop: Jump Rope. This is a hands-on, fast-paced, fun seminar at which participants learn how to use a simple and effective tool to energize their programming and workouts. The workshop features longtime CrossFit proponent and 1992 U.S. Olympian Buddy Lee, who is widely recognized as one of the world’s foremost jump-rope authorities. Participants will leave the workshop with clear paths to elusive jump-rope skills such as double-unders, triple-unders and more.

LEARNING OBJECTIVES

The CrossFit Workshop: Jump Rope teaches participants how to:

• Use optimal biomechanics for jump-rope mastery.
• Properly set up jump-rope equipment.
• Correctly adjust the jump rope for optimal results.
• Use progressions that form the base of jump-rope techniques: basic jumping, speed jumping, power jumping (double-/triple-unders).
• Use visualization, imagery, breathing and relaxation techniques in combination with dynamic jump-rope path patterns (forward, backward, sideways, crossover, infinity).
• Program various jump-rope techniques into CrossFit workouts—beyond single-/double-/triple-unders.

What are you waiting for?

Register Here!

News and Notes

• Today’s 12pm Pilates class with Karina is cancelled. 
• Tonight at 7pm, CFSBKers Jenna Jerman and Maria Heinegg host “My Body, My Jokes,” a bi-monthly stand up comedy show on the bodily experience. This month’s theme: periods! Come share some laughs with them at Caveat on the LES.
• We’re running on a normal schedule tomorrow, October 8th. Have the day off? Come get your fitness on!

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Yesterday’s Results Board: 14 Minute AMRAPS
American Airlines Flight Diverted After Passenger Refuses to Stop Doing Pull-Ups Independent
It’s Okay to Google Your Symptoms The Outline

WOD 10.6.18

AMRAP 14 Minutes:
1-3 Strict Handstand Push-Ups

Scale to 1 AbMat or to Seated Dumbbell Z Presses.

Rest 1 minute, then…

AMRAP 14 Minutes:
Row/Bike for Calories

Rest 1 minute, then…

AMRAP 14 Minutes:
3 Goblet Squats
3e Single-Arm Bent Over Rows

The goal today is to maintain an aerobic pace on all 3 workouts. Make your effort noticeable but not so much that you can’t breathe comfortably through your nose the whole time. That means that your heart rate will probably stay below about 150 BPM (beats per minute). Perform “AMRAP” while staying at this level of exertion.

Post work to comments.

As we found out last year, Eduardo does a killer Blue Steel. So far Fight Gone Bad teams have raised just under $3,000 for Brooklyn Community Foundation, with Gowanus Globetrotters, The Hollow Rocky Balboas, and The Legwarmers occupying the top 3. Great work so  far, gang! Go here to donate! 

Save the Date: New York Health Act Film and Discussion on October 27th

Sick of medical bills, co-pays, deductibles, and rising health insurance premiums?

On Saturday, October 27th from 7 to 9pm, CFSBK will screen Fix It: Healthcare at the Tipping Point. This 22-minute documentary takes an in-depth look at our dysfunctional for-profit healthcare system and shows how moving to a universal, single-payer system might impact you as a patient, a provider, or a business.

Learn about a new comprehensive health plan with no premiums, deductibles, or co-pays that guarantees healthcare for every New York resident regardless of health, income, immigration status, or employment status.

We will have a Q&A after the screening and discussion about the ways YOU can help achieve guaranteed care for all.

Come learn why CrossFit South Brooklyn and hundreds of other businesses, freelancers, doctors, and other New Yorkers support the New York Health Act.

News and Notes

• Tomorrow’s 12pm Pilates class with Karina is cancelled. 
• Tomorrow night at 7pm, CFSBKers Jenna Jerman and Maria Heinegg host “My Body, My Jokes,” a bi-monthly stand up comedy show on the bodily experience. This month’s theme: periods! Come share some laughs with them at Caveat on the LES.

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Yesterday’s Results Board: Rest Day
All You Need to Know About the Barbell Bench Press Girls Gone Strong
Look Good, Move Well: Marcus Filly’s Big Mission Athlete Daily

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule, but you’ll have the option of doing either yesterday or tomorrow’s programming (which can be found in the comments section of today and every Rest Day’s post). We recently explained why we program Rest Days twice a week and how you can get the most out of them.

Huge congrats to Pierre D. and Coach Ro, who are currently ranked 5th worldwide and 1st in the Northeast Division in the 40-44 age division of the CrossFit Team Series.  Let’s show them some CFSBK love in the comments! 

1. Fight Gone bad is just a couple of weeks away! So far we’ve raised over $1,200 for Brooklyn Community Foundation, but there’s still lots more work to be done! On Wednesday, we posted a guide to getting started, and yesterday we posted some fundraising tips. Giddy up!

2. Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! An evening edition of Coach Keith’s popular Active Life Strength class starts October 15th, and registration opened last week. Check out Tuesday’s post for details!

3. Kristin Hoesl (aka KH, aka Cage) has teamed up with her longtime colleague Michele Rinaldi to open The Pilates Local, a beautiful, intimate Pilates studio in the heart of Union Square! The Pilates Local is offering a 10% discount off of all group classes to CFSBK members. To check out our schedule, or book and buy classes, visit www.thepilateslocal.com, and enter the code “CFSBK10” at checkout.

4. This Sunday, October 7th at 7pm, CFSBKers Jenna Jerman and Maria Heinegg host “My Body, My Jokes,” a bi-monthly stand up comedy show on the bodily experience. This month’s theme: periods! Come share some laughs with them at Caveat on the LES.

5. Are you competing in this Sunday’s Subway Series event at CrossFit Queens? Let us know in the comments so we can shout you out!

6. This Sunday’s 12pm Pilates class with Karina is cancelled. 

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Yesterday’s Results Board: Run, Push Presses, Front Squats
Why Women Can Handle More Training Volume Than Men BarBend
What Sports Reveal About Society JSTOR Daily

WOD 10.4.18

5 Rounds for Quality:
400m Run
8 Push Presses
8 Front Squats

Barbell comes off the floor. Work up to a heavy load across the 5 rounds, trying to go heavier with each round.

Post work to comments.

Discount at The Pilates Local for CFSBKers

Kristin Hoesl (aka KH, aka Cage) has teamed up with her longtime colleague Michele Rinaldi to open The Pilates Local, a beautiful, intimate Pilates studio in the heart of Union Square! Kristin and Michele have been teaching for a combined total of almost 30 years, and have experience working with people of all ages and abilities. They specialize in helping clients return to their preferred sports and activities after an injury, and can help you with your core strength and awareness, posture, alignment, and mobility. If you’ve even been curious about giving Pilates a try, now is the time!

The Pilates Local is offering a 10% discount off of all group classes to CFSBK members. To check out our schedule, or book and buy classes, visit www.thepilateslocal.com, and enter the code “CFSBK10” at checkout. We look forward to having you visit us soon; if you have any questions, or want to inquire about private sessions, reach out to KH at info [at] thepilateslocal.com.

Fight Gone Bad Fundraising Tips

Have you started fundraising for Fight Gone Bad? You and your team should be registered with CrowdRise. We’ve included some fundraising tips below to get you started, adapted from Convio. We’ve also included info below about Brooklyn Community Foundation (the organization for which we’re raising money!).

Tip #1: Start early. The sooner you start asking for donations, the more money you will raise.

Tip #2: Set a challenging but attainable goal. Your fundraising goal should be a stretch, but doable. If you are getting close to your goal, then raise it so people continue to donate.

Tip #3: Contact everyone you know. Start with your email address book, then your regular address book and member lists from clubs you belong to. You’ll be surprised who gives!

Tip #4: Customize your emails. Make the email template yours! Include a personal story—why you’re raising money, why it’s important to you, and where the money goes. (Tell people why you love Brooklyn, and why you love CFSBK and that we partner with BCF!)

Tip #5: Create an email schedule and stick to it. Set dates to send a first email announcing your participation, a second email asking for donations, an update email, and a ‘last chance’ email.

Tip #6: Ask, ask, and ask again. People can only make a donation if you give them the opportunity. Don’t be shy about asking more than once. People need to be reminded!

Tip #7: Add social media to the mix. Use status updates in Facebook, Twitter, or LinkedIn to update friends on your fundraising and provide a direct link to your fundraising webpage.

Tip #8: Get creative. Add the URL for your fundraising webpage to your email signature. Give out “piggy banks” and ask people to save their change for a month. Hold an auction. Throw a party!

Tip #9: Stay focused. Remind yourself of why you are participating in the event, and how the money you will raise will help others. Turn to other fundraisers for inspiration and ideas.

Tip #10: Send a personalized thank you. After you’ve completed your fundraising, send your results to donors and thank them again for their help. You might need their support again next year! (And dude, always say thank you. It’s the right thing to do.)

Brooklyn Community Foundation (BCF) is proud to partner with CrossFit South Brooklyn on Fight Gone Bad for the fifth year running. BCF is on a mission to spark lasting social change, mobilizing people, capital, and expertise for a fair and just Brooklyn. Since their founding in 2009, the Foundation and their donors have provided over $20 million in grants to more than 300 nonprofits throughout the borough, bolstering vital programs and services while responding to urgent community needs and opportunities to fuel community-led change.

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Yesterday’s Results Board: Box Squat | “Annie”
We Slow as We Age, but May Not Need to Slow Too Much NY Times
The Reset: Why and How Starting Strength

Tempo Box Squat (41X2)

Heavy 3

In 15 minutes, work up to a heavy set of 3 reps of a Box Squat at the prescribed tempo (4 seconds down, 1 second hold on the box, fast up, and 2 seconds at the top). “Sit” on the box for the 1 count while maintaining a braced torso and an active hip.

Post loads to comments.

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“Annie”

For Time:
50-40-30-20-10
Double-Unders
Sit-Ups

This benchmark “Girl” workout and CFSBK Leaderboard item is all about the Sit-Ups if your Doubles are dialed in. Stay loose on the rope and crank on the Sit-Ups. Anchoring the Sit-Ups is allowed. Scale as need to half volume on one or both movements, or to 2x Singles as needed.

Post time and Rx to comments.

Team Ruth Bader Gunsberg unanimously flexin’ after last year’s Fight Gone Bad

Fight Gone Bad 2018: Let’s Do This!

It’s hard to believe that we’re less than 3 weeks away from Fight Gone Bad 2018, but guess what? We’re less than 3 weeks away from FGB 2018! Here’s what your teams should have accomplished so far:

• Pick a captain. And pick a name! We have some good ones so far: Sorry, Fight Gone Bad Team #16 ain’t gonna cut it.
• Your captain should create a Crowdrise page for your team, then invite everyone to join the team.
• Join your team!
• Start fundraising! Check the blog tomorrow for some tips on fundraising.

Brooklyn Community Foundation (BCF) is proud to partner with CrossFit South Brooklyn on Fight Gone Bad for the 6th year running. BCF is on a mission to spark lasting social change, mobilizing people, capital, and expertise for a fair and just Brooklyn. Since their founding in 2009, the Foundation and their donors have provided over $20 million in grants to more than 300 nonprofits throughout the borough, bolstering vital programs and services while responding to urgent community needs and opportunities to fuel community-led change. Last year, CFSBK raised over $21,000 for BCF, and this year we’re shooting to beat that number!

Once again this year, we’re lucky to have some terrific sponsors, so some awesome prizes will be up for grabs. If you’d like to donate additional prizes, please get in touch with our Events Coordinator Coach Brett at Brett [at] crossfitsouthbrooklyn.com.

We might still be able to get you on a team if you’d like to compete! Contact Coach Jess at info [at] crossfitsouthbrooklyn.com as soon as possible if you’d like to take part.

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Yesterday’s Results Board: Rest Day
A New Project Weaves Patient Stories Into Art Smithsonian
Eating for Wellness CrossFit Journal (video)

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule, but you’ll have the option of doing either yesterday or tomorrow’s programming (which can be found in the comments section of today and every Rest Day’s post). We recently explained why we program Rest Days twice a week and how you can get the most out of them.

Register for Active Life Strength!

Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! This is a predominantly strength-based class very specifically programmed to strengthen movements and improve positions based on your individual needs.

The Active Life methods help athletes of all levels identify the root causes of their pain, injuries, and plateaus, and provide solutions for alleviating and eliminating those limitations through strength training, hands on treatment, corrective movements, and program modification. As the Head Coach at Active Life Athletics, Coach Keith worked closely with the Active Life doctors as they developed the system and led the charge to incorporate it into a gym model. Using those principles, this program will help you identify your individual weaknesses and limitations, guide you through the necessary strength and mobility exercises, and get you moving and lifting more efficiently, with less pain. A pain-free athlete is a confident athlete, and a confident athlete is a dangerous athlete. If your goal is to look better, feel better, and go hard into your 80s, this program will help you set and maintain the foundation.

For more information on The Active Life, check out:

• @activeliferx on Instagram
• www.performancecarerx.com
• The Active Life on YouTube

Schedule

PM Cycle
October 15th, 2018 – December 7th, 2018
Monday and Thursday evenings from 6:30pm to 7:30pm
2x per week for 8 weeks
Register Here!

Cost

The cost is $160 per month ($320 total plus NY state sales tax). The first charge will occur at the time of registration and the second payment of $160 will occur automatically 1 month later. This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.

(Please note that you are committing to specific days and times and there be no refunds for any missed classes or late cancellations.)

What happens in class?

We will start with testing your single leg strength relative to your Back Squat, your Deadlift stamina relative to your absolute strength, your 1-arm carry ability, and your upper body pressing and pulling. You will then receive progressive strength work during each class to address your weaknesses based off of your test results.

In addition, we will identify your general movement limitations through mobility and flexibility assessments. Each athlete will receive an individualized “Not for Time” piece to complete as a warm up/cool down for CrossFit group class or during standardized warm-ups to address these limitations through corrective movements, stretches, and holds.

Testimonials

“It was nice to delve into mobility and strength issues and focus on only a few movements (Squat, Deadlift, Farmer’s Carry, High Pull, and Overhead Press) that will improve them. I also was grateful to have a workout tailored for my needs, which will help me improve and which will be valuable indefinitely because I can add weight to many of the moves (i.e. Overhead Carry). Pain/soreness was less the impetus for my decision to take Active Life Strength than the hope that I can improve mobility and upper-body strength. ALS was a great addition to regular classes. I’m 56, so there are limits to what I can achieve, but the class gave me hope that with effort and focus I can reach a higher level”—Paul B.

“I liked how the program was tailored for each person’s situation. I thought the personalized quality work assigned to each person was spot-on and really helped address my weaknesses. I would totally take this class again. I definitely felt improvements in the areas I was experiencing pain. My strength has improved as well. I feel more stable in my upper body. I still have a way to go to balance out a strength discrepancy in my legs, but now I know what to pay attention to and have been given the strategy to continue to work on that. As a bonus, I have gained a bit more flexibility and mobility in areas I didn’t know needed it.”—Maria M.

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Yesterday’s Results Board: DB/KB Complex | KB Swings, Push-Ups
The Pros and Cons of Lifting Belts BarBend
Squats and Your Knees Starting Strength

Dumbbell / Kettlebell Complex

In 15 minutes, build to a heavy load (using a dumbbell or kettlebell) on the following complex:
Turkish Get-Up Ascent
5 OH (or Front Rack) Reverse lunges
Turkish Get0Up Descent

Start light-medium and find a heavy single for each arm on the complex. Ideally you’ll max out at the same load on each side.

Post loads to comments.

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Every Minute on the Minute x 21 (7e):
A) 20 Russian Kettlebell Swings, as heavy as possible
B) Max Push-Ups
C) Rest

Us the heaviest kettlebell that allows you to perform the sets unbroken with proper form. The goal is to perform the greatest total number of reps, not max unbroken sets. If you can’t yet do sets of 7+, scale to incline Push-Ups as needed. On the flip side, if you can perform sets of 10+ easily, scale up to Ring Push-Ups.

Post work to comments.

Tonight: Flex Your Fundraising Muscles!

Are you fundraising for Fight Gone Bad or something else exciting in your life? Looking for more ways to support your favorite local nonprofit? Considering starting up a project for social good? Let’s talk about how to find those dollars! Join CFSBK members Jen B. and Kate T., your resident nonprofit and philanthropic whiz kids, tonight at 8:00pm to learn some fundraising basics and get an introduction to some of the resources out there that can help you make a difference. In this 1.5hr workshop we’ll cover:

1. How to research foundation funders
2. Protips for fundraising from individuals
3. Our favorite things to do—and biggest mistakes to avoid—when you start fundraising
4. Supporting nonprofits through funds and beyond

Jen and Kate are both directors at Foundation Center, which is a goldmine for anyone in the nonprofit sector to learn and network.

If you have any questions regarding the event, feel free to contact Kate (katetkacik [at] gmail.com) or Jen (jen.bokoff [at] gmail.com).

News and Notes

• For our CrossFit group class programming, this week will be a “Transition Week” between testing week and the start of our next cycle. This week will look pretty similar to any regular cycle but will have some novel lift exposures followed by a metcon or not-for-time work. One thing of note is that the strength work on Mondays during the upcoming cycle will be dumbbell/kettlebell complexes. The goal on these will be to work up to a heavy load for the day, and we’ll be teasing this tomorrow. These should be a fun and novel way to go heavy on some unilateral work. As always, we value your feedback!
• Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! An evening edition of Coach Keith’s popular Active Life Strength class starts October 15th, and registration opened last week. Check out last Tuesday’s post for details!

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Yesterday’s Results Board: Clean and Jerk | Burpees, Toes-to-Bars
Huge Global Studies Find Low-Carb or Keto Diets Could Lead to Shorter Lifespan Blue Zones
The Benefits of Intuitive Lifting Breaking Muscle

Clean and Jerk

1RM TEST

Warm up (sample warm up progression below, notice the sets at lower weights) and test your 1RM. If you’re feeling good, then try to set a new personal best. If not then warm up and try to make a few singles at or above 85% of your previous 1RM. If you’re newer to the lift, or just want to break it down a bit, perform the complex of: Clean Deadlift + Hang Power Clean + Jerk (or Push Press).

Sample Warm Ups (previous 1RM 133): 53 x 3 x 2, 73 x 2 x 2, 93 x 1 x 2, 103 x 1, 113×1 (85%). If you’re feeling good then… 123, 130, 135, more?

Press outs are missed lifts, as is any part of the body other then the feet touching the floor.

Post loads to comments.
Exposure 8 of 8

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For Time:
21-15-9
Burpees
Toes-to-Bars

Set a fast pace and try to hang on. Scale Toes-to-Bars to Hanging Leg or Knee Raises as needed.

Post time and Rx to comments.

Next Sunday: The Subway Series Stops at CrossFit Queens

Another year has gone by, and it’s time once again for an NYC affiliate throw down: the 8th annual NYC Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year.

This year the 3rd event takes place at CrossFit Queens on October 7th. The Subway Series uses a team format (M/M and F/F), and there are both Scaled and Rx’d divisions, so we hope as many CFSBKers as possible will sign up.

Grab a partner and register here!

NEW CROSSFIT KIDS SCHEDULE

To better serve the littlest, cutest members of our community, we’ve made some adjustments to our Sunday CrossFit Kids schedule. Starting today, the new class times will be as follows:

8am – 9am: CrossFit Preschool (3 – 4)
9am – 10am: CrossFit Kids (5 – 7)
10am – 11am: CrossFit Kids (5 – 7)

All classes will take place in the Annex at 597.

Now that schools are back in session, our Kids programs are becoming more popular, so it’s really important that you register your child ahead of time. Our Preschool class is capped at 10, and our Kids classes are capped at 8. Please RSVP in advance via the member connect site.

“Jerry”

For Time:
1 Mile Run
2K Row
1 Mile Run

This benchmark hero workout and CFSBK Leaderboard item, “Jerry” (aka “The CrossFit 5K”), isn’t meant to be a relaxing jog/row sandwich. Set a goal to run a hard first mile, maintain an uncomfortable pace for the row, and empty the tank on the final mile. If you’re newer to CrossFit or your mile pace is greater than 10 minutes consider scaling to 2/3 Mile and/or a 1500m Row. If you have an injury that precludes you from running, sub 3 miles on the bike per mile on the run.

Post time and Rx to comments.

Fundraising 101: Flex Your Fundraising Muscles

Are you fundraising for Fight Gone Bad or something else exciting in your life? Looking for more ways to support your favorite local nonprofit? Considering starting up a project for social good? Let’s talk about how to find those dollars! Join CFSBK members Jen B. and Kate T., your resident nonprofit and philanthropic whiz kids, on Monday, October 1st at 8:00pm to learn some fundraising basics and get an introduction to some of the resources out there that can help you make a difference. In this 1.5hr workshop we’ll cover:

1. How to research foundation funders
2. Protips for fundraising from individuals
3. Our favorite things to do—and biggest mistakes to avoid—when you start fundraising
4. Supporting nonprofits through funds and beyond

Jen and Kate are both directors at Foundation Center, which is a goldmine for anyone in the nonprofit sector to learn and network.

If you have any questions regarding the event, feel free to contact Kate (katetkacik [at] gmail.com) or Jen (jen.bokoff [at] gmail.com).

News and Notes

• Today’s 10am Yoga for Athletes class is cancelled. 
• Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! In case you missed it, an evening edition of Coach Keith’s popular Active Life Strength class starts October 15th, and registration opened this week. Check out Tuesday’s post for details!

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Yesterday’s Results Board: Rest Day
The Benefit of Bad Training Catalyst Athletics
Nutrition: The Problem CrossFit Journal (video)