“Randy”

For Time:
75 Power Snatches 75/55

These should be on the very light side for you today. 40-60% is appropriate. It should be a weight that you can perform (initially at least) sets of 5-15 reps of. Fastest time are a little over 2 minutes (and performed unbroken!), but we’ll have a soft 10 minute cap on this hero WOD today. Even though the Power Snatches are light, it’s 75 reps and most people should still drop under a little bit to save your shoulders.

Post time and Rx to comments

Congrats to Bring It On Fleek! (Matt E., Jay-Star, Chiara P., Kirby S., Coach David, and Allie B.) on taking home the Fight Gone Bad Spirit Award!

Results from Fight Gone Bad 2016

Top Ten Teams 

1. Basket of High-Scorables, 1,735 reps
2. James and His Giant Peaches, 1,602 reps
3. Mikey Marinara’s Spicy Wall Balls, 1,581 reps
4. Prince and the Ro-Volution, 1,568 reps
5. He-Man and the Masters of the Universe, 1,532 reps
6. Posterior Chain Gang, 1,518 reps
7. The Gowanus Superfunders, 1,492 reps
8. Guns and Kips, 1,474 reps
9. Capital Gainz, 1,466 reps
10. Six-er Pack 1,417 reps

Top Ten Females 

1. Coach KHarpz, 351 reps
2. Coach Whitney, 338 reps
3. Kayleigh R., 304 reps
4. Charlie N., 297 reps
5. Coach Jess, 294 reps
6. Linda H., 281 reps
7. Jenny M., 276 reps
8. Kelly L., 270 reps
9. Natalie R., 269 reps
10. Allie C., 256 reps

Top Ten Males 

1. Coach Brett., 346 reps
2. Ryan H., 342 reps
3. Coach Nick., 339 reps
4. Dan L., 337 reps
5. Joe W., 333 reps
6. James A., 318 reps
7. Liam M., 313 reps
8. Jake L., 309 reps
9. Matt K., 308 reps
10. Jess P., 307 reps

VIEW ALL SCORING RESULTS HERE.

Top Ten Fundraising Individuals

1. Charles S., $3,280
2. Richard G., $2,988
3. Allie C., $1,350
4. Jay-Star, $1,150
5. Scott M., $1,080
6. Mike I., $900
7. Coach David., $875
8. Erik B., $870
9. Runit C., $750
10. Kevin L., $560

Top Ten Fundraising Teams  

1. Gowanus Superfunders: $4,648
2. He Man and the Masters of the Universe: $3,615
3. Bring It On Fleek!: $2,480
4. Prince and the Row-Volution: $1,730
5. Victorious Secret, $1,635
6. Posterior Chain Gang, $1,240
7. Six-er Pack, $1,095
8. Mike Marinara’s Spicy Wall Balls, $1,025
9. Golden Girls, $820
10. This Is My Fight Squad Take Back My Life Squad, $750

VIEW ALL FUNDRAISING RESULTS HERE.

Because of Brooklyn Community Foundation’s Board matches, our total of $26,049 (158% of our goal!) goes all the way up to over $30,000!!! We are so proud of you guys and all of your hard work! You rule. Thanks to everyone who organized, judged, fundraised, and competed. And a huge thanks to Brooklyn Community Foundation for being such a wonderful organization.

Additional Thank You to Our Sponsors

We’re able to give out some awesome prizes to our event leaders yesterday due to the generosity of the following sponsors:

Fleisher’s
Afro Brutality
Ho’Brah Tacos
Left Bank Restaurant
Olympia Wine Bar
Dinosaur BBQ
Olivier Bistro
Brooklyn Fencing
Lululemon

How was “Fight Gone Bad” (the workout and the event) experience? Tell us in the comments!

Today! Iron Maiden’s Lift n’ Learn Session

All IM competitors and IM curious are welcome!
October 16, 2016
2-4pm

Press and Negotiating
BYOProgram OR plan to focus on working up to a heavy five on your Overhead Press. Feedback on technique can be provided. Post-lifting, we’re happy to welcome CFSBKer and Starting Strength Cycle alum Karina Totah for a workshop in negotiation skills:

Women don’t ask. Research shows they forego over ½ million dollars in salary over their lifetimes. 

Like lifting, negotiation skills get better with practice. But unlike lifting, success and failure aren’t as black and white in negotiations. Come out to lift, and stay to learn the nuance of negotiation so you can successfully navigate asking for what you need and want.

In this workshop, we’ll cover negotiation framing and prep, do a live practice, and discuss negotiation plans.

Karina Totah’s Middle-Eastern father had her haggling from a young age.  She strengthened her negotiation instinct with more structured training at Yale’s School of Management.  Now she enjoys sharing her knowledge with other women.  By day, Karina is Vice President of Strategic Initiatives at the New York City Housing Authority; by morning, usually at 7am, she’s a CFSBKer.

__________________
Jason Khalipa Does “Randy” YouTube
Photographing the Incredible Costumes of Japan’s Supernatural Festivals Atlas Obscura

“Fight Gone Bad”

Three Rounds, As Many Reps as Possible, of:
Wall Ball Shots 20lb-10’/14lb-9′
Sumo Deadlift High-pull, 75lbs/55lbs/35lbs
Box Jumps, 20″
Push Press, 75lbs/55lbs/35lbs
Row

In this workout, you move from each of the five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Please note: For the Box Jumps, step-ups are considered a scale in “Fight Gone Bad.”

Add your points and post them to comments.

When FGB ends around 1:30pm, we’ll take another big group shot! If you finish early, please come back for the picture and after party! | Photo by Thomas H.

• ALL CLASSES ARE CANCELLED TODAY (including Yoga for Athletes, Active Recovery, Comp Team Class, and Open Gym)!
• Don’t forget about the next Iron Maidens Lift’n’Learn Session, which is TOMORROW from 2 to 4pm. See the event page for more details.

Fight Gone Bad is Today!

Today is the day! To check details about the movement standards and flow of the day, please refer to yesterday’s post. 608 will be available for warm ups all day. Team captains or an assigned proxy must pick up the t-shirts and distribute them to their team.

There will free beer provided by CFSBK! Friends, family, and well wishers are all welcome at the gym. Please note that bike parking might be tight on Degraw, so plan accordingly!

8:30am: Gym Opens
9:00-1:10pm: Fight Gone Bad Heats
1:30pm: Group Photo
A word from BFC
Awards Ceremonies

Afterward, we’ll celebrate with an after party right here at the gym. Food will be available from the Kimchi Taco truck throughout the day!

Fundraising Totals

As of 8:00pm last night, we hit just shy of $21,000. CONGRATS, CFSBK! You crushed it! With BCF’s board matching our funds dollar for dollar, we’ve once again raised more than $40,000 (!) to benefit local programs.

The race is still tight, and there are great prizes for the top fundraisers. All final numbers will be pulled from CrowdRise at 1:30pm. If you can, send one more email!

Team CFSBK: $20,737

Top Ten Teams:

1. He Man and the Masters of the Universe: $3,440
2. Gowanus Superfunders: $2,939
3. Bring it on Fleek!: $2,430
4. Prince and the Row-Volution: $1,705
5. Victorious Secret: $1,565
6. Posterior Chain Gang: $1,240
7. Mike Marinara’s Spicy Wall Balls: $1,205
8. This Is My Fight Squad Take Back My Life Squad: $750
9. Sixer-Pack: $695
10. Make Wall Balls Great Again: $675

Top Ten Individuals: 

1. Charles S.: $3,230
2. Allie C.: $1,350
3. Richard G.: $1,329
4. Jay R.: $1,150
5. Scott M.: $1,080
6. Mike I.: $850
7. Coach David: $825
8. Runit C.: $750
9. Erik B.: $695
10. Linda H.: $500

To see the full list, click here!

Thank You to Our Sponsors

We’re able to give out some awesome prizes to our event leaders today due to the generosity of the following sponsors:

Fleisher’s
Afro Brutality
Ho’Brah Tacos
Left Bank Restaurant
Olympia Wine Bar
Dinosaur BBQ
Olivier Bistro
Brooklyn Fencing
Lululemon

__________________
Good luck today, everyone! Let us know how it goes in the comments!

Asha B. as Ace Frehley at Fight Gone Bad 2015. We can’t wait to see your costumes this year! The team with the best costumes/spirit will get 50% off their next month of CrossFit Group Classes at their current membership rate.

• There will be no CrossFit Group Classes, Active Recovery, Competition Team Class, Yoga for Athletes, or 2-4pm Open Gym tomorrow for Fight Gone Bad 2016.

Everything You Need to Know About Fight Gone Bad 2016

Please check the heat assignments to see when you’re competing and judging tomorrow. Plan to arrive at least 20 minutes before your heat to get registered and ready. 608 will be available all day to warm-up. Your team captain will pick up shirts at the Front Desk when everyone on your team arrives. Immediately after your heat, there will be a team portrait taken outside, so look your best!

At the end of the day, we’ll have an awards ceremony and group picture. We encourage everyone to hang out, drink beers (provided by the gym!), and cheer on the other teams. If you’re in an early heat, please hang out and then try to make it back for the awards ceremony… especially if you’re going to the podium. The Brookyn Community Foundation will also be introducing themselves and talking about the Foundation after the last heat.

8:30am: Gym Opens
9:00-1:10pm: Fight Gone Bad Heats
1:30pm: Group Photo!
BCF will speak, then the Awards Ceremonies will follow

Afterward, we’ll celebrate with an after party right here at the gym. Food will be available from the Kimchi Taco truck throughout the day!

Team CFSBK has raised close to $19,000 for charity so far! Check out our CrowdRise page to see who our top teams and individuals are so far. And don’t forget that Brooklyn Community Foundation will be matching our donation dollar for dollar for funds raised over $15,000, so keep on fundraising!

Awards:
Top 6 Individual Fundraisers
“Spirit” of FGB award
Top 3 Rx’d Male and Female Competitors

Movement Standards

Everyone competing in Fight Gone Bad tomorrow also has a judging assignment slot. Please come familiar with the movement standards so you can accurately perform and judge the workout. We’ll review that day, too. The box jump is still a CrossFit Games-Standard Box Jump, which means you’ll need to show extension and control at the top of every rep as opposed to being able to reach extension as you jumped off. 

Box Jump: Demo Video
Men’s Rx: 20″
Ladies’ Rx: 20″
Additional option: 16″

Standards:
Start: Standing on Ground
Finish: Standing on top of the box with knees and hips fully extended and under control. Athletes may jump down or step down, jumping off at the top before showing control is a no rep. For FGB, step-ups are considered a scale.

Sumo Deadlift High Pull: Demo Video
Men’s Rx: 75lbs
Ladies’ Rx: 55lbs
Additional option: 35lbs

Standards:
Start: Both plates on ground
Finish: Knees and hips fully extended and barbell at approximately collar bone height. 

Wall Ball: Demo Video
Men’s Rx: 20lb ball, 10′ target
Ladies’ Rx: 14lb ball, 9′ target
Additional option: 10lb ball, optional target

Standards:
Start: Hip crease dips below parallel
Finish: Ball hits ABOVE target line

Rowing: 
No Scales
No ROM standards

Push Press: Demo Video
Men’s Rx: 75lbs
Ladies’ Rx: 55lbs
Additional option: 35lbs

Standards:
Start: Bar in a racked position in front of shoulders
Finish: Knees, hips, shoulders and elbows fully extended with the barbell above the shoulders

If you need any additional modifications, don’t hestitate to let us know!

Don’t be afraid to call a “No Rep” on someone if they’re not meeting the standards! You’ll be doing them and the event itself a favor. 

If you think you’ve got a top 3 score in you and want to go for the CFSBK Leaderboards, please let one of the coaches know ahead of time so we can communicate with your judge. Also remember that to get on the board, you need to start on the Wall Ball station and that step ups are a scale on box jumps.
______________________
Matt Ufford – FGB 2010 CFSBK

“Grace”

For Time:
30 Clean and Jerks 135/95

The Cleans for this benchmark should be power and the Jerks are shoulder-to-overhead anyhow. Be sure to come to complete knee and hip extension with the bar held overhead at the top of each rep. If you can do the Rx’d loads, then go for it. Choose a weight when scaling that allows you to get through the 30 reps fast. You can cycle or you can do singles but the weight should be on the light side for you. There is a soft 7 minute cap today.

Post time and Rx to comments.

Trick or chalk!

Fight Gone Bad Fundraising Update (T-2 Days!)

Well, you guys are kicking some serious ass. Since Tuesday, we’ve raised more than $3,000 dollars for Brooklyn Community Foundation, surpassing our $15,000 goal for a total of $18,163 raised.

But that’s not it! We have some big news. Brooklyn Community Foundation is thrilled to announce that they will match funds raised by CrossFit South Brooklyn’s 2016 Fight Gone Bad! Now that we’ve passed the $15,000, the Board will match your contribution dollar for dollar. You or your friend puts in $10, their Board puts in $10, doubling your impact on Brooklyn’s communities. All the more reason to hit that $20,000 dollar mark by Friday! 

We’ll have more info about Satuday’s big event in tomorrow’s post, but we’re also pleased to annouce that the Kimchi Taco truck will be peddaling its delicious foods at Fight Gone Bad. Try the Korean fried chicken taco. And the short rib taco. And the spicy pork. In fact, just eat all of them.

Short Circuit: A Testimonial from Ariela R.

For the past couple of weeks, we’ve been telling you about Short Circuit, a new class utilizing some of the best training methods to give you a great total body workout in just one hour. Each class includes two circuits programmed specifically to help you shed pounds while increasing your strength, stamina, and flexibility. Today we’re thrilled to bring you our first testimonial. It’s from Ariela R., and here’s what she has to say:

“For the past year, I’ve been attending circuit and HIIT (high-intensity interval training) classes around the neighborhood. Though I enjoy the workouts, it’s hard to ignore the shoebox size rooms they are crammed into, the unlabeled dumbbells that are seemingly kept in as much disorder as possible, the lack of corrections from coaches, and that dust bunnies that are getting their workout right alongside of you. Yes, CFSBK spoils you! So imagine my delight when I heard about the new Short Circuit classes. A total body workout in an hour, CFSBK level coaching with small tweaks throughout to make sure your form stays on point, and a ton of variety within the workout that makes it fly by. What more could you ask for? And, there is no need to have taken Foundations class in order to participate, which means you can drag along all three of your non-Crossfit friends in for a great workout.”

Yes! As Ariela mentions, unlike our CrossFit group classes, you don’t have to have taken Foundations or have any kind of CrossFit background to participate in Short Circuit, so now you can sweatily bond with your friends and family. Now they’ll get to find out what this CFSBK place you’ve been talking up is all about!

How is this different from CrossFit? While some movements will be familiar, Short Circuit does not include barbell training or higher-skilled calisthenics (like Kipping Pull-Ups or Handstand Push-Ups). You will get a a kick-ass workout, though, and as with our other specialty offerings like Active Recovery, Anti-Gravity, Pilates, and Yoga for Athletes, it’s up to you to decide how Short Circuit might fit into your overall training. That’s why members with CrossFit Group class memberships can use their existing memberships to attend any of these classes! 

Schedule

Monday 9:00am
Wednesday 9:00am
Friday 9:00am

For more info on drop-in pricing and packages, head over to the Short Circuit program page.

_____________________
Yesterday’s Whiteboard: Rack Thruster | “Karen”
Dan Bailey Does “Grace” in 1:01 CrossFit
8-Year-Old Does “Grace” YouTube

Rack Thruster

1-1-1-1-1

Work up to a 1RM Thruster taken out of a rack. Take the bar out strong and maintain a strong rack position through the drive. Any re-bend of the knee is missed rep.

Post loads to comments.
_____________________ 

“Karen”

For Time:
150 Wall Ball 20/10, 14/9

Settle in and embrace it. Do your best to keep your feet in the same place to help with accuracy. Cycling your arms back to the rack position immediately after the toss can save your shoulders quite a bit. If you think you’re gunning for the CFSBK Leaderboard, be sure to let a coach know so that they can verify your score.

Post time and Rx to comments.

What are these nifty new signs all about? We’re glad you asked!

CFSBK and NYC Smoke-Free 

You may have noticed some new No Smoking signs outside 597 and 608 Degraw. NYC Smoke-Free, a program of Public Health Solutions, works to protect the health of New Yorkers though tobacco control policy, advocacy and education. They partner with community members, organizations, legislators and health advocates to support local efforts to end the devastating tobacco epidemic throughout NYC. NYC Smoke-Free believes that every NYC resident has the right to breathe clean, smoke-free air where they live, work and play.

We are thrilled that CrossFit South Brooklyn has signed a tobacco-free policy for its entrances on Degraw Street. By doing so, CFSB is protecting athletes, coaches and employees from exposure to toxic secondhandsmoke, reducing cigarette butt litter, and showcasing its commitment to public health. Adopting smoke-free protections will help to denormalize tobacco use – still the number one cause of preventable death in NYC and beyond.

Fight Gone Bad Fundraising Update (T-3 Days!)

We’ve passed our $15,000 fundraising goal for Brooklyn Community Foundation and are up to $16,120, but don’t stop now! Every dollar we raise will benefit great local programs. 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.

As if that weren’t incentive enough, our top team and individual fundraisers will win prizes from our generous sponsors: Fleisher’s, Afro Brutality, Ho’Bra, Lululemon, Dinosaur BBQ, Left Bank restaurant, Brooklyn Fencing, Olympia Wine Bar, and Olivier restaurant.

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 8:30pm Tuesday night):

Top Five Teams:

1. He Man and the Masters of the Universe: $2,915
2. The Gowanus Superfunders: $2,285
3. Bring It On Fleek!: $2,080
4. Posterior Chain Gang: $1,240
5. Victorious Secret: $1,115

Top Five Individuals: 

1. Charles S.: $2,755
2. Jay R.: $1,150
3. Scott M.: $1,080
4. Mike I.: $850
5. Richard G.: $775

Send a last-minute email to your friends and family! Maybe something like this?

Dear ______ [insert name],

I know you probably think I’m bananas for doing CrossFit, but I love it so much—largely because my gym, CrossFit South Brooklyn, is so freaking awesome and doesn’t just care about getting “swole” (defined by the Urban Dictionary as the state of being very muscular and/or buff and in good shape), but we also care about helping our neighbors in Brooklyn.

That’s why I need your help! Through this fun competition we’re doing on Saturday, we’re raising money for a local organization called Brooklyn Community Foundation. BCF supports tons of great and important programs in Brooklyn.

Donate here, and I promise to send you a photo of me drenched in sweat after I crush this workout on Saturday. Also, I’ll love you forever!

XXOO _______ [your name] 

_____________________
Yesterday’s Whiteboard: Rest Day
Is Innate Talent a Myth? Scientific American
Feeling Like You’re on a Team at Work Is So Deeply Good for You NY Mag

We are SO. CLOSE. to our hitting our $15,000 fundraising goal to benefit Brooklyn Community Foundation for Fight Gone Bad 2016. It’s go time, CFSBKers!

• Schedule Change: Don’t forget that Coach Ro is traveling this week, and Anti-Gravity class is cancelled. AG will resume on October 18th.

Short Circuit: Reprogram Your Body!™

CrossFit South Brooklyn is thrilled to announce Short Circuit, a new class utilizing some of the best training methods to give you a great total body workout in just one hour. Each class includes two circuits programmed specifically to help you shed pounds while increasing your strength, stamina, and flexibility. At Short Circuit, we want you to get sweaty, have fun, and build confidence, one workout at a time. We create an inclusive space where people can feel comfortable exactly where they are in their fitness journeys and, more importantly, challenge themselves to get better. Our instructors have worked with clients in every age group, with every body type, and across all ability levels. We want to show you that you’re capable of much more than you thought! This is our passion. This is our goal.

Each Short Circuit class consists of 4 segments:

Plug In
We start classes with a comprehensive, dynamic warm-up programmed to get your body ready for exercise while practicing skills and positions relevant to the day’s class.

1st Circuit (Strength and Stamina)
The 1st Circuit focuses on your strength and stamina by using 3-4 exercises done in sequence for 15-20 minutes. We use dumbbell, kettlebell, and bodyweight exercises programmed to keep your muscles strong and toned.

2nd Circuit (Conditioning and Intervals)
Here’s where things heat up! We’ll use a variety of high-intensity intervals to bump up your heart rate up and really make you sweat. Whether you’re on the rowing machine, swinging a kettlebell, or doing some Burpees, you’ll get your endorphins pumping with our higher intensity circuit.

Unplug
Finally, we finish with some extra core and flexibility work before sending you off to take on the rest of your day. You’ll be recharged and ready to go!

What if I can’t do something?

Every movement we teach and perform will have a variety of scaling options, so you’ll be challenged whether you’re flying through a set of 10 Push-Ups or still working on your first one. Our seasoned coaches can modify your workouts specifically for your abilities all while motivating you to do your best and to go a little further, faster, longer than you thought possible. We are here to help everyone achieve their goals, one drop of sweat at a time! No experience is required to take a Short Circuit class. Just show up and get fit!

Schedule & Location

Monday 9:00am
Wednesday 9:00am
Friday 9:00am

Prices

Members of CrossFit South Brooklyn may use their existing memberships to drop into this class; however, anyone and everyone is welcome as there are no prerequisites for this class. Because no experience is required, this is a great opportunity to workout with your friends! If you’d like to purchase a punch card for this and our other specialty classes (Yoga, Short Circuit, Active Recovery and Pilates) you can purchase one of the cards listed below:

Single Class Drop-In: $25
10 Class Punch Card: $200
20 Class Punch Card: $360

REGISTER HERE!

_____________________
Yesterday’s Whiteboard: “Diane”
A YouTube Video Is Doctor’s Secret Weapon Against Back Pain NPR
These Creepy Vintage Halloween Costumes Will Scare You Way More Than Modern Ones 22 Words

“Diane”

For Time:
21-15-9
Deadlifts 225/155
Handstand Push Ups

This benchmark (and CFSBK Leaderboard) workout is done unbroken on the fast end, with top times world-wide under 2 minutes. Average times, however, creep up into double digits. We’ll have a soft 15 minute cap today, so feel free to make it more of a strength workout and challenge yourself via load on the bar and/or degree of difficulty on the push. The Handstand Push-Ups start and finish with both arms fully extended and both feet touching the wall. Kipping is allowed. Hands must be within 24 inches of the wall and no wider than 36 inches apart. Scale HSPU volume, ROM, or to Box Piked or regular Push-Ups as needed. If you think you might be pushing for the CFSBK Leaderboard, then be sure to let a coach know so that they can verify your performance.

Post time and Rx to comments.

Dave and Dan capturing the essence of Fight Gone Bad

Fight Gone Bad Fundraising Update (T-5 Days!)

We’re at $14,185—so close to our $15,000 fundraising goal for Brooklyn Community Foundation. Can we surpass our goal by the end of the day? Hell yeah we can. Let’s do it, CFSBK!

Did you know that we have been hosting our annual “Fight Gone Bad” charity event since 2008? Our fundraising efforts have benefitted a wide variety of charitable organizations in Brooklyn, with our total amount raised to date exceeding $360,000. Let your friends and family know that you’ll be sweating for one of the best causes around!

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 on Sunday 10/9):

Top Five Teams:

1. He Man and the Masters of the Universe: $2,865
2. Bring It On Fleek!: $2,005
3. The Gowanus Superfunders: $1,715
4. Posterior Chain Gang: $1,240
5. Victorious Secret: $1,040

Top Five Individuals: 

1. Charles S.: $2,755
2. Jay R.: $1,150
3. Scott M.: $1,080
4. Mike I.: $850
5. Richard G.: $675

_____________________
Dan Bailey Vs. “Diane” CrossFit Games
Kristan Clever’s World Record “Diane” CrossFit Games

Power Snatch

1-1-1-1-1

Max effort day. After a few warm up sets, attempt to set a new personal best on the Power Snatch. If you’re very new to the lift, then perform 5 heavy singles instead of a true max effort single. Focus on a strong and aggressive 2nd pull followed by an immediate and equally aggressive 3rd pull under the bar. No press-outs. Footwork should not get too crazy either.

Post loads to comments.
Exposure 8 of 8

_____________________

For Time:
20 Power Snatches 155/105
5 Burpees every minute on the minute, starting at 0:00

The Power Snatch can be on the heavy-ish side today. However, you should still be able to do at least 3-5 reps per minute on the slow end.

Post time and Rx to comments.

Coach McDowell helped out with some much-needed barbell TLC this week. We’re in the process of wire brush scubbbing, oiling, and wiping down our whole fleet of barbells!

• Schedule Change: Today’s 2:00pm Anti-Gravity class is cancelled. Coach Ro is out of town for the week, so AG will resume on October 18th.

Register Now for the Pelvic Floor Health Workshop!

Iron Maidens Lift n’ Learn presents:

A Pelvic Floor Health Workshop
November 13, 2016 from 2:00-4:30pm

Do your hips ever feel a little unstable at the bottom of your squat? Are you fastidious about making a trip to the bathroom before that heavy Deadlift… because you learned the hard way? Do you sometimes feel pressure in your pelvis on a max set of 5?

The health of your pelvic floor is part of the equation here! Correct pelvic floor engagement is an essential, but often overlooked component of lifting, and everyday life.

This team taught workshop aims to shed light on what exactly constitutes the pelvic floor, how to strengthen it, and engage it under load. Our goal is to provide you with the tools to cultivate healthy pelvic floor function and prevent dysfunction.

You will walk away with:

• A basic understanding of pelvic floor anatomy
• Exercises you can do at home or as part of your warm-ups to engage and strengthen the pelvic floor, including breathing and bracing techniques
• An understanding of how to apply engagement under load 

This workshop is for women only.
Limited to 25 participants
$75 registration fee

REGISTER HERE

Developed and presented by:

Katie Harper received her Doctorate in Physical Therapy in 2016 and has been a CrossFit coach and personal trainer at CFSBK since March 2015. She is a CrossFit Level 1 trainer, CrossFit Movement and Mobility Trainer, Functional Range Conitioning Mobility Specialist (FRCms), Functional Movement Screen Provider (FMS), Graston Technique Provider, Rocktape Functional Movement Specialist I, and has attended the Proprioceptive Neuromuscular Facilitation I course offered by the Institute of Physical Arts.

Kristin Hoesl has been training clients one on one and in groups in Pilates for over a decade. She specializes in helping athletes access their pelvic floor, and find both stability and mobility through their abdominal core and spine.

For over 30 years, Debbie Parsons has been teaching and studying movement. From a professional dance career to Pilates certification (1994), and continuing through Crossfit Level one and Starting Strength programs, Debbie has been helping clients to move with economy and efficiency.

Margie Lempert has been a coach at CFSBK since 2009, always with a focus on barbell training for women. She founded Iron Maidens Raw Open, an annual all-women powerlifting competition in 2015, teaches small group barbell classes with her husband, and trains individual clients. She is a Starting Strength Coach and CrossFit Level 1 Trainer. 

Melissa Loranger received her Doctorate in Physical Therapy in 2016 and has been a CrossFit coach and personal trainer at CFSBK since April, 2012. She is a CrossFit Level 1 trainer, a Certified Starting Strength Coach and has taken multiple continuing education courses offered by the Institute of Physical Arts, Graston Techniques, LLC and Rock Tape.

__________________
Teach Every Child About Food TED
Weightlifting Technique with Brooke Ence Barbell Up

Front Squat

1-1-1

Max effort day. After a few warm up sets, attempt to set a new personal best on the front squat. For Fitness athletes, start a little heavier than where you squatted 3 reps last week and go from there. For Performance athletes, start around 90% and go from there. If you’re very new to the lift then perform 3-5 heavy singles instead of a true max effort single. We will discuss how to properly bail a Front Squat attempt in class.

Post loads to comments.
Exposure 8 of 8
_____________________

3 Rounds for Time:
400m Run
21 Thrusters 75/55
12 Pull-Ups

The barbell should be light today and ideally unbroken. Scale volume or to Jumping Pull-Ups as needed.

Post time and Rx to comments.

Daisy is also happy that it’s Saturday!

• Schedule Change: Tomorrow’s 2pm Anti-Gravity class is cancelled.

Next Sunday: Iron Maiden’s Lift n’ Learn Session

All IM competitors and IM curious are welcome!
October 16, 2016
2-4pm

Press and Negotiating
BYOProgram OR plan to focus on working up to a heavy five on your Overhead Press. Feedback on technique can be provided. Post-lifting, we’re happy to welcome CFSBKer and Starting Strength Cycle alum Karina Totah for a workshop in negotiation skills:

Women don’t ask. Research shows they forego over ½ million dollars in salary over their lifetimes. 

Like lifting, negotiation skills get better with practice. But unlike lifting, success and failure aren’t as black and white in negotiations. Come out to lift, and stay to learn the nuance of negotiation so you can successfully navigate asking for what you need and want.

In this workshop, we’ll cover negotiation framing and prep, do a live practice, and discuss negotiation plans.

Karina Totah’s Middle-Eastern father had her haggling from a young age.  She strengthened her negotiation instinct with more structured training at Yale’s School of Management.  Now she enjoys sharing her knowledge with other women.  By day, Karina is Vice President of Strategic Initiatives at the New York City Housing Authority; by morning, usually at 7am, she’s a CFSBKer.

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Greg Everett’s Olympic Lifting Warm-Up Routine BarBend
Inside the New York Public Library’s Last, Secret Apartments Atlas Obscura

CFSBK socks on fleek! Pick up a pair at the front desk or our online store!

This Week at CFSBK in Review 

1. Coach Whit is out of town for an OPEX seminar this weekend, but tomorrow’s 10:00am Yoga for Athletes is ON with guest instructor Sasha S.

2. We announced our upcoming Pelvic Floor Workshop! Register here!

3. Now that face-melting summer weather is past us, we’ve introduced Around Degraw, a new feature in which we’ll profile small businesses and attractions within walking distance of the gym. This week we told you about Ample Hills Creamery, which is owned by CFSBKers Jackie C. and Brian S.!

4. Last weekend, some intrepid CFSBKers completed Ragnar Wawayanda! Go here to read Packer’s report.

5. As of today, we’re up to $12,640 of our $15,000 fundraising goal for Fight Gone Bad! Can we make it to $13,000 by the end of the day? What about $15,000 by Monday? C’mon gang, let’s do this!

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Yesterday’s Whiteboard: Power Clean | Double-Unders, Power Cleans
Do Superheroes Exist? CrossFit
Scientists Develop New Extra-Sloppy Peach