Fitness: Power or Squat Clean 1-1-1-1-1
5 attempts at a 1RM clean or power clean. Misses count as attempts. 

Performance: Clean 1-1-1-1-1
Work up to a 1RM for the day.

Post loads to comments.
e6/6
_____________________ 

5 Rounds for QUALITY (or 15 Minutes):
5-10 Strict Toes to Bar or Floor Levers
15 Russian Kettlebell Swings, as heavy as possible

Perform the T2B/FLs with a tight body and your legs as straight as possible. On the KB Swings, focus on perfect positioning in the foreswing (knees and hips extended, shoulders down and back) and back swing (chest out, back flat, arms straight, and hips loaded). 

Post what you worked on to comments.

Sam F. in a good hang position. Note his flat back and vertical shins, and how his shoulders remain out in front of the bar while the bar is still in contact with his leg. 

CFSBK Art Show: Featuring Joshua Peters 

Do you have CFSBK’s first Art Show on your calendar? Saturday, November 22, from 7:30-10:30pm, with a live mural painting from 8-10pm. Free alcohol and lots of art from some of your favorite CFSBKers!

One of our three featured artists is a friend of Coach David’s, Joshua Peters. His artwork, according to his bio, “explores the social, political, and cultural response to the individual heroic aspiration. By focusing on both traditional and non-traditional role models, he attempts to deconstruct the influence of masculine stereotypes by examining the conventional social rules imposed on males and females. His work is a reaction to the failure of our heroes as well as our surprise when they defy expectation.”

In additional to traditional oil paintings, Joshua also paints sneakers, which are pretty incredible. Check out more of his work on his website, at Strength to Spare. Joshua is also a fellow CrossFitter and coach. 

Introducing: Bricks Meals and Snacks

CFSBK member Michele W. and her husband have launched a new Brooklyn-based brand built around back-to-basic, on-the-go, foundational food, Bricks Meals and Snacks. Their first products, Bricks Bars, are made from grass fed lean meats, veggies, fruit, and seeds. Real food kept simple.  

Bricks Bars are currently available at Brooklyn Boulders, Brooklyn Fare, Foragers, West Side Markets, and other select grocers and specialty shops throughout Brooklyn. 

Michele will leave some samples at the gym this week, so if you happen to see one, grab it! 

Bricks is also hiring a part time Social Media Intern, check out CFSBK Classifieds for more info. You can also check out their first blog post here, and follow them on Instagram @bricksbars. 

_____________________
Don’t Choke The Atlantic
The Workout: Running While Pregnant New York Times
What a Tattoo Looks Like Up Really, Really Close Science of Us
The Paradox of Music-Evoked Sadness: An Online Survey PLOS|ONE

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

Performance: 5/3/1 1 Week
75% x 5
85% x 3
95% x 1+

Percentages are based off your TRAINING MAX (90% of a recent 1RM). Aim to hit 3 on the rep out, but save 1 rep in the tank. 

Post loads to comments.
e6/6
_____________________ 

Partner WOD
In teams of 3 with one partner working at a time, complete:
AMRAP 21 minutes:
12/10 Calorie Row
7 Burpee-Box Jumps

Post rounds to comments.

What did one erg say to the other erg? 

News and Notes

• Attention C.R.A.S.H.-B.ers: If you are signing up to train with Coach Nick, please make your payments here. There are two options: A) full payment of $220 due at registration, or B) payment plan of $55 each month for four months. No refunds on any payments made!
• Curious about the Meat CSA? If you’ve been considering joining the meat CSA program, come to the gym tonight between 5-8pm to meet farmer Jerry Peele. He’ll be selling packages of his famous bacon and ground beef (at a discount), running a raffle for a 15-lb meat share, handing out shares to members, and signing up new ones on the spot. Questions? Email mignyc [at] gmail.com.
• Root Hill Cafe (on the corner of 4th Ave. and Carroll) is back open, and better than ever. They hired a Paleo pastry chef (what?!), and will be expanding their food menu soon. All CFSBKers get a 10% discount with them, so head over and say hi. 

Recent PRs (that we know about!) 

• K HarpZ hit 160# on her C&J last Saturday
• Evan R. ran the NYC Marathon on Sunday in 3:20:16 (his first time, so a PR)
• Jake L. PRed his jerk at 374# yesterday 
• T-Bone hit 88kg on his snatch and 112kg on his C&J for a 200kg total
• Dee hit 90kg x 2 on his snatch
• Coach Fox hit 260# on his bench last night

Come at us in the comments or write on the white board between the bathrooms if you’ve PRed something recently so we can celebrate with you!

Registration is Open for CrossFit Hoboken’s Winter Challenge 7.0

CFSBK sends folks to the Winter Challenge each year. Please contact Coach MeLo if you sign up or have any questions, Melissa [at] CrossFitSouthBrooklyn.com. Note that this is an RX’d-only competition, so no scaling options are offered. Also, it sells out FAST, so jump on it! 

Event Registration & Pricing: 
Registration: Event registration is officially OPEN (click here to register)
Competitor Pricing: The registration fee for this event is $95.00 and includes a free competition t-shirt and complimentary admission to the after party at Village Pourhouse. 
Spectator Pricing: Spectator tickets can be purchased and provide access to the event. CLICK HERE TO GET A SPECTATOR TICKET 

Event Overview: 
Date / Time: Saturday December 6th at 9am
Location: CrossFit Hoboken located at 38 Jackson Street in Hoboken, NJ 
Divisions: Men’s RX and Women’s RX WODs
Individually Scored Workouts WOD Announcements: Workout announcements begin on November 10th 

Learn more and see which CFSBKers are already registered on our event page.

_____________________
The Luxury Of Solitude NPR
Tunnel Vision vs. Training ADD Catalyst Athletics
Do You Know How Many Calories Are In These Alcoholic Drinks? Buzzfeed
Better All the Time: How the “performance revolution” came to athletics—and beyond The New Yorker

The second your feet hit the floor on a clean, your hands should be open, elbows up with the bar fully racked on your shoulders. Developing this timing should be one of the first things you focus on when performing cleans.

Do You Know the Difference Between Exercise and Training?

By David Osorio

In a Huffington Post article at the beginning of 2014, noted strength coach and author Mark Rippetoe discussed the differences between training and exercise. Read the full article here, but in essence, Rippetoe says:

Training involves “directed physical stress,” and is “the process of going from where you are now to where you want to be later for the purpose of meeting a specific performance goal.”
“Exercise is physical activity performed for the effect it produces today—right now. Each workout is performed for the purpose of producing a stress that satisfies the immediate needs of the exerciser: burning some calories, getting hot, sweaty, and out of breath, pumping up the biceps, stretching—basically just punching the physical clock” (Practical Programming, 3rd Edition). 

While some debate ensued regarding other specifics in the article, the real value of this discussion, in my opinion, is the standardization of semantics when discussing the effectiveness of a program. These definitions are useful because most people have no idea what the difference is between training and exercise—and as an affiliate owner or coach, I believe it’s important that you guys know why Barry’s Bootcamp or SoulCycle are not actually training.

If our goal is to get good at CrossFit—which means increasing work capacity across broad time and modal domains—then there are certainly more and less effective ways to approach programming. No one could argue that someone blasting out 30-minute metcons day-in, day-out without ever lifting heavy or practicing skills is expressing CrossFit as effectively as someone with a balanced, thoughtful program. A good CrossFit affiliate should understand the differences between exercise and training, and bias practices that lead toward training such that we can see long-term quantifiable progress among both novice and advanced members. 

Below is a list that further differentiates between the two ends of the spectrum between exercise and training. This list is valuable for easily differentiating where a program might fall on that continuum.

Characteristics of workouts that fall on the far end of the spectrum toward exercise include:

• No specific, long term performance goal(s) 
• Non-quantifiable work output
• No standardization of range-of-motion in the exercises 
• Inadequate intensity/stimulus to catalyze an adaptation
• Arbitrarily designed workouts which don’t fit into a larger plan
• No control or consideration of additional variables (recovery, nutrition, etc.)

Characteristics of workouts that fall on the far end of the spectrum toward training include:

• Pursues a specific goal or adaptation
• Quantifiable performance outputs
• Standardized range-of-motion in exercises being used
• Specifically-programmed intensities to develop or maintain physical capacities 
• Each workout is part of a larger framework organized to achieve the specific goals of the program.
• Considers additional and complementary variables (recovery, nutrition, etc.)

Yesterday, we published the full version of this article on my blog Inside the Affiliate. The article goes on to discuss all aspects of training at CFSBK—from Strength Training, Olympic Lifting, Calisthenics/Gymnastics, and Conditioning—and addresses even more of the why behind the how. Read the rest HERE, and learn more about how CFSBK biases our programming toward training. 

_____________________ 
This Aerobic Video Wins Everything
Why We Sleep Together The Atlantic
Get Ready to Pay More to Ride the Subway WNYC
USA is Ready CrossFit

What training goals are you currently pursuing?

Fitness: Push Press 5 x 3 Linear Progression
Add 2-5 pounds to last week’s weight.

Performance: Rack Jerk 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.
e6/6
____________________

For Time:
50 Double Unders
10 Deadlifts 275/155
40 Double Unders
8 Deadlifts
30 Double Unders
6 Deadlifts
20 Double Unders
4 Deadlifts
10 Double Unders
2 Deadlifts

Post times and Rx to comments.

LT Fisher and Camille Leblanc-Bazinet do the snatch workout from the CrossFit Team series. Camille was 2014’s Fittest Women at the CrossFit Games and a 5x Games athlete (and is finishing her degree in chemical engineering). Lauren took 9th place at the 2014 CrossFit Games and is a 2014 USAW Junior National Champion. 

• Do you know the difference between training and exercise? There’s a new post over on Inside the Affiliate, called “How to Find the Balance Between Training and Exercise at CrossFit Affiliates.” Read up, share it with your friends!
• Happy birthday to our favorite Pigeon! 

Curious about the Meat CSA? Herondale Meatfest on Wednesday!

If you’ve been considering joining the meat CSA program, come to the gym Wednesday evening (11/5) between 5-8pm to meet farmer Jerry Peele and sample his delicious wares.

He’ll be selling packages of his famous bacon and ground beef (at a discount), running a raffle for a 15-lb meat share (tickets are just $10), handing out shares to members, and signing up new ones on the spot. Questions? Email mignyc [at] gmail.com.

CFSBK Art Show: Seeking Graffiti Artist/s!

CFSBK’s first Art Show is less than three weeks away, on November 22, from 7:30-10:30pm. Save the date, it’s going to be completely awesome (and free alcohol, so, you know). All our artists and visiting feature artists are listed here (plus Alona K.!).

We are looking for one or two graffiti artists or people who are good at drawing on a large scale (especially letters) to help create decorations for the show that afternoon (between 2pm-6pm). If you’re interested in playing with lots of markers (not paint) and making some cool, temporary art in the gym, shoot Kate an email at Katharine [at] CrossFitSouthBrooklyn.com.

(One of the signs can created ahead of time, so if that time doesn’t work and you’re talented, still send an email.)

____________________
Photos That Give Voice to the Animal Kingdom TED
Flexibility for the Overhead Squat Catalyst Athletics
Stormscapes 2: An Amazing Severe Weather Time-Lapse Colossal
Is 10,000 Hours All I Need to Run a Faster Marathon? New York Times

Fitness: Power or Squat Snatch 1-1-1-1-1
Work up to a 1RM power or squat snatch in 5 attempts. Misses count as attempts. 

Performance: Snatch 3 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%. 

then,

Snatch Pull
Practice movement and bar path that is consistent with your actual lift on these. 

Post loads to comments.
e5/6
_____________________ 

4 Rounds for Time:
400m Run
15 Overhead Squats 95/65
Rest 2 minutes between rounds.

Post time and Rx to comments.

Coach Jess talks about how to find tension and stability when setting up a dumbbell snatch

News and Notes

• GOOD LUCK to all our runners who are racing in the New York City Marathon today: Mike O., Rob U., Eric E., Aileen, and Evan!! Let us know how it goes.
• Because of the Marathon, 4th Avenue will be mostly closed off during the high-traffic morning times, and you may only be able to cross the street underground at 4th and Pacific. Please plan ahead! 
• Daylight Saving Time ended at 2am, meaning we gained an hour.

Learn How to Row From an Olympian Rower TODAY!

Whenever we have rowing in a workout, does part of you die inside? Then what could be better than slaving away at the erg for the next three and half months?! Learn to love the erg as much as you fear it: join the CFSBK Indoor Rowing Team to train for CRASH-Bs, the premier indoor rowing championship, on March 1!

If you’re interested, come to Coach Nick’s kick-off meeting today at 2:15pm. He’ll explain the program in detail and answer questions. (Best not to PR your snatch that morning–there might also be a workout.) Send Nick an email at nick [at] crossfitsouthbrooklyn [dot] com if you plan to show up or if you have any questions.

Learn more here.

_____________________ 
Even Brutes Can Learn to Cry New York Times
Insider’s Guide to Spectating the New York City Marathon Runner’s World

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

Performance: 2 – 2 – 2
Work up to a heavy set of 2 reps. No failing. 

Post loads to comments.
e5/6
_____________________ 

For Load and Technique, Not for Time,
Work up to a heavy load on the following complex:
7 Kettlebell Swings
7 Kettlebell Swings Left
7 Kettlebell Swings Right
7 Kettlebell Reverse Lunges Left
7 Kettlebell Reverse Lunges Right
7 Kettlebell Swings
Hold the kettlebell goblet style for the lunges. Rest as needed between attempts. 

Post time and Rx to comments.

A burpee is complete when the hips and knees reach full extensions with the athlete’s feet off the floor. This is Luca… one second before completing a burpee

News and Notes

• Check out Yoga for Athletes with Coach Whitney at 10am, and Active Recovery with Coach David at 11am and 12pm!
• Because of the New York City Marathon tomorrow, 4th Avenue will be closed off and you will only be able to cross the street underground at 4th and Pacific, no swipe required (though it may take a loooong time). Please plan ahead! GOOD LUCK to all our runners who are racing tomorrow: Rob U., Eric E., Aileen, and Evan!!
• Daylight Saving Time ends at 2am tomorrow morning, meaning we gain an hour, so also plan ahead for that (or let your smartphone plan for you). 

_____________________ 
Podcasts So Good You Want to Binge-Listen The Atlantic
A Kinder, Gentler Taxidermy New York Times

CFSBK Doubles In Size: 608 Degraw Street

You may have heard recent rumors about a lease being signed after a very, very long search for additional space. We are so excited to officially announce that CFSBK will be expanding to a second, 5,000 square foot location mere feet across from the current gym. The intention of this expansion is to decrease average class sizes, create more options for programming, add new classes and workshops, and generally increase the quality of your member experience with us. We’ve poured our hearts into the gym and have been so grateful to build up a loyal following within our community. Building out the new space will require much more work, but this next chapter in our history continues the theme of responding to your needs and doing the best we can to give you the most effective and engaging training experience possible.

What would you be most excited to see in the new space?

The Life of CFSBK

Sept 2007: David starts CFSBK at St. Mary’s Playground in Carroll Gardens

December 2007: CFSBK moves to The Brooklyn Lyceum and rents space by the hour starting with a whopping two classes per week

January 2010: We find our current home, 597 Degraw Street. Four years later, we still feel like we’re moving in (+4,800 square feet)

December 2013: CFSBK adds the upstairs annex for private training, Foundations, Active Recovery, and a variety of other classes and services (+1,200 square feet)

November 2014: CFSBK expands to add second location on 608 Degraw street (+5,000 square feet)

News and Notes 

• There are lots of new items in the Lost and Found, including lots of Oly shoes. Check it out here and here, claim your stuff!
• Because of the New York City Marathon on Sunday, 4th Avenue will be closed off and you will only be able to cross the street underground at 4th and Pacific, no swipe required (though this will still be a slow process). Please plan ahead!
• Daylight Saving Time ends at 2am this Sunday morning, meaning we gain an hour, so also plan ahead for that (or let your smartphone plan for you). 
• Happy birthday, Alan C.!

_____________________
The Evolutionary Epic Crash Course
We Are All Confident Idiots Pacific Standard
The Dangers of Eating Late at Night New York Times
Squatting Below Parallel with Adrian Bozman CrossFit
This Is What Street Harassment Looks Like For A White Guy Identities.Mic

Fitness: Power or Squat Clean 1-1-1-1-1
5 attempts at a 1RM clean or power clean. Misses count as attempts. 

Performance: Clean 3 x 1
Hit 3 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%. 

then,

Clean Pull
Perform 3 sets of 2 clean pulls at 110% of your 1RM clean. Practice movement and bar path that is consistent with your actual lift on these. 

Post loads to comments.
e5/6
_____________________ 

For Time:
1000m Run
50 Box Jumps
400m Run

Post time and Rx to comments.

CFSBK Masters athlete Bob S. working power cleans

Throwback Thursday

Around this time in October 2008, CFSBK was still meeting in The Brooklyn Lyceum. In lieu of any actual heating system, CFSBK offered the following suggestions for staying warm while working out. Anyone from the Lyceum era can relate to the last recommendation:

1. Wear a hat. A significant amount of heat can be lost from your head, so bring a beanie or cap to help retain heat.
2. Wear layers. Especially for the upper body. Your bottom-most layer should be some sort of synthetic wicking material like DryFit or Thinsulate, while a hoodie or fleece should be fine for your outer layer.
3. Bring an extra layer. Your body can produce a fair amount of heat during the workout, enough to make you sweat buckets despite the temperature. Don’t get caught cooling down… then freezing up in a wet shirt. Have something warm and dry to change into after your workout.
4. Donate massive amounts of money for a new roof, new windows, and more space heaters.

The blog also featured a quote from Louie Simmons, found in The Westside Barbell Book of Methods, that is just as inspiring six years later:

“As far as training partners go, if you run with the lame, you will develop a limp. So only train with those who have the same goals as your own. Everyone can’t be a world champ, but we can all be better.”

There’s Still Time to Sign Up for CFSBK’s Endurance Program, Which Starts TODAY!

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 TODAY!
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) 

REGISTER HERE 

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

Due to the progressive nature of the program, athletes will not be permitted to join after November 6th, 2014.

_____________________ 
Hacking the Workout Journal: Tips for Tracking Your Workouts James Clear
Chronic Resistance Training Reduces the Anabolic Signaling in Response to Exercise – 12 Days of Detraining Restore It SuppVersity 
Artist Steve Spazuk Paints with Fire Colossal 

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

Performance: 5/3/1 3 Week
70% x 3
80% x 3
90% x 3+

Percentages are based off your TRAINING MAX (90% of a recent 1RM). Aim to hit around 6 on the rep out, but save 2 reps in the tank. 

Post loads to comments.
e5/6
_____________________ 

Fitness
3 Rounds:
1 Minute Max Calorie Row
1 Minute Rest
1 Minute Max Push Ups
1 Minute Rest
1 Minute Max AbMat Sit Ups
1 Minute Rest 

Performance
3 Rounds:
1 Minute Max Calorie Row
1 Minute Rest
1 Minute Max Ring Push Ups
1 Minute Rest
1 Minute Max Toes to Bar
1 Minute Rest

Post reps and Rx to comments.

The top fundraising team from Fight Gone Bad 2014, Wall Ball Me, Maybe!

News and Notes 

• TODAY IS THE FINAL VEGGIE CSA PICK-UP! Dry your tears, and come get your greens. Eggs will also be for sale, $6/dozen, exact change only.
• Weekend note: Because of the New York City Marathon this weekend, 4th Avenue will be closed off and you won’t be able to cross the street in the morning. Please plan ahead!
• Daylight Saving Time ends at 2am this Sunday morning, meaning we gain an hour, so also plan ahead for that (or let your smartphone plan for you). 
• Coach David recently visited Rhode Island and dropped in on two gyms. Check out his write-ups in the Travel Gym Recommendations tab, and post your own if you’ve visited other affiliates recently.
• Happy birthday, Nishi U.!

Catching Up With CFSBK Classifieds

• Michele W. wants you to know that Chameleon Cold Brew is hiring Area Sales Managers in NY.
• JJ is subletting her large, studio apartment with fully equipped, separate kitchen from December 24-Jan 5. Perfect for holiday visitors!
• Joel W. was giving away a couch last week, check out his post if you’re interested! He also brilliantly created a thread for holiday car-pooling—check out his post about traveling to Portland, ME over Thanksgiving! 
• Stella Z.‘s choir is performing Haydn’s Die Schöpfung (“The Creation”) at Carnegie Hall on November 3rd and she would love for you to come! 
• Ruth P. wants to help you celebrate loved ones in a meaningful, nonmaterialistic way (intriguing, right?).
• Dan Rx’ed‘s company is hiring a web developer. 
• Erin Mc. posted a reminder to come check out Threes Brewing around the corner from CFSBK, if you haven’t yet! (It’s awesome!)

To the CFSBK Fight Gone Bad 2014 Teams, from Brooklyn Community Foundation

Thank you for another incredible year of Fight Gone Bad. Your strength, energy, and teamwork are truly inspiring and it shows. This year you raised over $38,170 for your Brooklyn communities. Our Board of Directors recognized your leadership and initiative with a match, bringing your total fundraising to $64,510. Congratulations to all of you, especially to the top team, The Paleo Breakfast Club, and top fundraising team, Wall Ball Me, Maybe.

CFSBK is an amazing community and we are proud to have you as a partner in our work to support other amazing communities across Brooklyn. It is evident in your teamwork and camaraderie that you know how to bring out the best in one another. Brooklyn Community Foundation believes in this model. Our mission is to spark lasting social change for a fair and just Brooklyn. We do this by listening and engaging the community, funding and supporting successful programs that are working, and investing in new and innovative ideas. Since 2009, we have directed over $20 million to over 300 of the best and most effective nonprofits across Brooklyn. We have spent the last year talking to residents and leaders from across Brooklyn to identify our borough’s most pressing needs. On October 30th, we will release the findings from this project and talk about how what we heard will translate into an actionable plan for how we can best support our Brooklyn communities.

We cannot do this work without the support of donors like you—thank you. Your support is helping us build a fair and just Brooklyn not just for today, but also for the future. We invite you to join us on the morning of Thursday, October 30th at the Brooklyn Museum to hear about what’s next for the Foundation. You can also check out the following resources to learn more:

Visit BrooklynInsights.org to learn more about our community engagement process and hear more stories from the people we talked to

RSVP for our strategy launch at Brooklyn Museum on October 30th

Learn more about how you can get involved at BrooklynCommunityFoundation.org

From all of us at Brooklyn Community Foundation, thank you for all your hard work and support!

_____________________
The Cold Logic of Drunk People The Atlantic
10 Hours of Walking in NYC as a Woman Hollaback!
Help Save Brooklyn’s Double “D” Pool by Signing This Change.org Petition
How to Eat Real Food for Cheap Barbell Shrugged

Are you running the NYC Marathon this weekend? The CFSBKers we know of are Rob U., Eric E., Aileen, Lily, and Evan.

Adele M. and Coach Nick at CRASH-B’s 2014 in February. To see more cool photos from the event, head over here.

• REMINDER: ACTIVE RECOVERY IS CANCELLED TONIGHT! Check out Pilates with KH at 7:30pm instead. Mad abs, yo!

Want to Learn How to Row From an Olympian Rower?

Whenever we have rowing in a workout, does part of you die inside? Then what could be better than slaving away at the erg for the next three and half months?! Learn to love the erg as much as you fear it: join the CFSBK Indoor Rowing Team to train for CRASH-Bs, the premier indoor rowing championship, on March 1!

Coach Nick (who competed in the Sydney 2000 Summer Olympics) will lead the team through a program to prepare for CRASH-Bs, which be held in Boston on Sunday, March 1. The participants will meet up for three technique clinics (each of which will conclude with a workout), plus regular races at the gym. Nick will post a program for each week, and will provide support (answering questions, evaluating videos, etc.) throughout the next few months for the team. Members will perform the workouts on their own.

The cost of the program is $220. Various payment installment options are available. The fee does not include the $25 CRASH-Bs entry fee, travel to Boston, or accommodations in Boston.

If you’re interested, come to Nick’s kick-off meeting at 2:15pm this Sunday, Nov. 2. He’ll explain the program in detail and answer questions. (Best not to PR your squat that morning – there might also be a workout.) Send Nick an email at nick [at] crossfitsouthbrooklyn [dot] com if you plan to show up or if you have any questions.

Here’s what some past team members say about their experience training for CRASH-Bs:

“The strength of the program, and what makes it so gut-wrenchingly brutal, is that Nick treats you like an Olympian. He was persistent in his desire to push us beyond our limits to new bests and see us succeed on race day.“

“It was an amazing experience for me. I’ve always struggled with staying motivated and consistent with workouts. The team dynamic and structure helped me overcome that in a way that I never have before… It was the hardest physical challenge I have ever tackled, well, except for giving birth… It was freaking amazing…“

There’s Still Time to Sign Up for CFSBK’s Endurance Program!

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 this Thursday, 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) 

REGISTER HERE 

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

Due to the progressive nature of the program, athletes will not be permitted to join after November 6th, 2014.

____________________ 
Against the Grain: Should you go gluten-free? The New Yorker
Inner Voices Radiolab
National Geographic Photo Contest 2014 Entries
Stay Healthy on Vacation With This Simple Hack Nerd Fitness