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.
e5/6
____________________

Fitness
15-12-9-6-3, for Time:
Deadlift 115/75
Push Press 115/75
Burpee 

Performance
5-4-3-2-1, for Time:
Push Jerk 205/135
Muscle Up

Post times and Rx to comments.

Oly lifting Coach Frank Murray at the 2013 Senior Nationals

LAST CHANCE FOR THE OLYMPIC LIFTING PROGRAM

**We won’t be able to run the cycles if we don’t get enough participants. The deadline for the PM cycle is 12pm today and the AM cycle is at 7pm tonight. Read a couple testimonials below, and even more in the comments on yesterday’s post (including a hilarious little Q&A by Jay)!**

Here’s a testimonial from Front Desk and Social Media Strong Man Matt K.:

“Frank helped me work on all the tiny nagging issues with my snatch and clean and jerk, showing me how to overcome all the issues I’ve had for years. I look at Olympic lifting in a completely different way now, and I’ve already seen Frank’s coaching make my lift more efficient during WODs. Sign up for this class, you won’t regret it.”

And another testimonial (and mild threat) from Funny Strong Man Jay R.: 

“SIGN UP FOR THE OLYMPIC LIFTING CLASS. Personal coaching from two national-level lifters (the man can clean and jerk like 400lbs or something). You will develop a deeper understanding of all of the lifts and and be able to show off to your friends. I don’t know of anyone who did not improve after finishing a cycle. Plus you get to mock the 8:30 class. If you are on the fence DO IT–or else you will have to see more of me in gen pop for the next eight weeks . . .”

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to 2 Open Gym or group class per week.
When: Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 or Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

AM Cycle
Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 
REGISTER HERE

PM Cycle
Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14
REGISTER HERE

Learn more about Frank’s background here.

A Parting Love Letter from Gina G.

Dear CFSBK, 

I’ve been composing this love letter to you in my head for a while now. It’s really all your fault that I’m leaving. Now, that makes it sound like this is not a love letter at all but it is I promise. A little over two years ago I moved back to Brooklyn. I was bummed that the commute was too far to my old Bikram studio and decided I had to find a new way to work out. Maybe something not so repetitive. I was never really great at hot meditation anyway. At that same time I was physically and mentally not feeling great. I was slipping into my 30s. I was an accountant and auditor and didn’t want to be one. My body was in a shape, but just a shape that was all wrong. One day walking up the last block to my office, probably after the subway steps really kicking my ass, I remember thinking to myself, ‘Well I guess this is what getting old feels like and the best shape I’ve been in, in my life is now behind me’. Like a door had shut and an air-lock vault had sealed and I was sucked out into the void of space in some sort of Battlestar Galactica themed metaphor that I now don’t know my way out of. Anyway I was feeling bad and very stuck. And then I heard about CrossFit. And then I booked a teaser at the Black Box. And then I came across CFSBK before that Black Box teaser and the rest is the history of why you’re reading this right now instead of bizarro you over at the Black Box.   

I don’t think I could be doing what I’m doing right now, which is moving to Austin, TX (look me up!) for a part-time job (totally out of my comfort zone) at a little film production company, if I hadn’t build up the physical and mental strength I have over the last two years as a member of Crossfit South Brooklyn. And I never would have shown up to amass all that strength if it weren’t for all of you kick-ass individuals who make up this community, because a lot of what we do is seriously awful, it’s torture you guys, but it’s ok because we all seem to think it’s ok to do that to ourselves as long as we’re doing it together.   

So, I love you Crossfit South Brooklyn. Thank you for being so strong and making me strong and helping me find the strength within myself to start living out some dreams in my life. That dream being, getting my Friday Night Lights namesake cats to Austin, TX where I’ll obviously just live off of the fame of being the human to cats named after FNL characters.  You know that’s my real plan.  (Yes, both cats are coming with me, those beasts are mine forever and ever.) 

Thank you David for bringing these great people together under one roof. Can my life be complete without Saturday morning AR? Maybe, but it will be difficult. Fox, you better not ever have another Foundations better than we were, not ever, never. Aileen, you may be married to Fung now but you’ll always be my Crossfit soulmate.  

Everyone who comes to Austin better look me up! (Take that as a friendly threat.) I leave behind my max taco-eating legacy and you know that game is only going to get stronger where I’m going.

GG Gatto Out!

We miss you already, Gina! You’ll always be a CFSBKer in our hearts. Come back and visit!

____________________ 
An Extraterrestrial Time-Lapse, As Seen From the International Space Station The Atlantic
Revised Nutrition Labels Still Won’t Tell Whole Story New York Times
News About CFSBK’s Old Home, The Brooklyn Lyceum DNAInfo
Putting Your Dumbbells Away—What You Think v. Reality NorCal Strength & Conditioning

If you went Trick-or-Treating as a kid, was there any kind of candy you didn’t like to get?

Fitness: Power Snatch, On the Minutes x 10 minutes
Work at the same heavy weight you worked up to last week, or slightly higher. 

Performance: Snatch 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 the 80% end. Your work reps must be no lighter than 80% and no heavier than 90%. 

Post loads to comments.
e4/6
_____________________ 

Fitness
In 10 minutes:
200 Double Unders 
then,
As Many Rounds as Possible:
20 Kettlebell Swings
20 Lunges

Performance
Mainsite WOD
As Many Rounds as Possible in 10 minutes:
10 Triple Unders
15 Kettlebell Swings 53/35
20 Lunges

Post rounds and Rx to comments.

Coach Fox recounted his performance at October Iron Fest in the comments last night, but he forgot to mention that he WON the Masters division, in a tie with CrossFit Gantry owner Jay H. He squatted 375#, pressed 175#, and deadlifted a lifetime PR of 490#. We’re so proud of you, Coach Fox! Brad D., Rob U. and Mike also competed and kicked ass!

• Happy birthday, Megan D.!

Want to Improve Your Snatch and Clean and Jerk? 

**We won’t be able to run the cycles if we don’t get enough participants. The deadline for the PM cycle is Monday at 12pm and the AM cycle is Monday at 7pm.**

Here’s a testimonial from Front Desk and Social Media Strong Man Matt K.:

“Frank helped me work on all the tiny nagging issues with my snatch and clean and jerk, showing me how to overcome all the issues I’ve had for years. I look at Olympic lifting in a completely different way now, and I’ve already seen Frank’s coaching make my lift more efficient during WODs. Sign up for this class, you won’t regret it.”

And another testimonial (and mild threat) from Funny Strong Man Jay R.: 

“SIGN UP FOR THE OLYMPIC LIFTING CLASS. Personal coaching from two national-level lifters (the man can clean and jerk like 400lbs or something). You will develop a deeper understanding of all of the lifts and and be able to show off to your friends. I don’t know of anyone who did not improve after finishing a cycle. Plus you get to mock the 8:30 class. If you are on the fence DO IT–or else you will have to see more of me in gen pop for the next eight weeks . . .”

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to 2 Open Gym or group class per week.
When: Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 or Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

AM Cycle
Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 
REGISTER HERE

PM Cycle
Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14
REGISTER HERE

Frank has competed in weightlifting for over seven years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others. 

Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.

Credentials/Experience 

USAW Level II Advanced Sports Performance Coach
Level 1 Local Referee
B.A. Physical Education
2013 American Open Silver Medal: Clean & Jerk
2013 Nationals Weightlifting Silver Medalist: Snatch Clean & Jerk and Total
2011 Nationals Weightlifting Bronze Medalist: Clean & Jerk and Total
2010 Nationals Silver Medalist in Clean & Jerk
2010 Empire State Games Champion in Olympic-Style Weightlifting
2009 Nationals Bronze Medalist: Snatch, Clean & Jerk, and Total
2009 American Open Bronze Medalist: Clean & Jerk and Total

_____________________ 
The 50 Funniest Puns In The History Of Funny Puns Distractify
Cake Left Out In Break Room With No Instructions

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

Performance: 3 – 3 – 3
Work up to a heavy set of 5 reps. No failing. 

Post loads to comments.
e4/6
_____________________ 

For Time:
500m Row
21 Dumbbell Thrusters
400m Row
15 Dumbbell Thrusters
300m Row
9 Dumbbell Thrusters

Post time and Rx to comments.

Lavender Lake Swim Team’s got ups!

News and Notes 

• ACTIVE RECOVERY IS CANCELED TODAY. Check out Yoga for Athletes with Coach Whitney at 10am instead!
• Threes Brewing, our post-Fight Gone Bad host, is having an event from 2pm to midnight, with a food vendor from 4-9pm and some music. Follow them on Instagram to learn more, spread the word and come hang!
• Coach Fox is competing today at the IronFest strength lifting meet organized by Starting Strength coaches at CrossFit Gantry from 8am-4pm. He will have three attempts to establish a one-rep maximum in the squat, press, and deadlift. We’re cheering for you, and can’t wait to hear how it goes!

_____________________ 
Let the Body Rest, for the Sake of the Brain The Atlantic
10 Best Stretches for Runners SparkPeople

Coach Whitney shows Juan how to use his lats to keep the bar tight to his body

News and Notes

• Happy birthday, Thomas H.!
• SCHEDULE UPDATES: Active Recovery is cancelled tomorrow (10/25). Check out Yoga for Athletes with Coach Whitney at 10am instead!
• Threes Brewing, our post-Fight Gone Bad host, is having an event tomorrow from 2pm to midnight, with a food vendor from 4-9pm and some music. Follow them on Instagram to learn more, spread the word and come hang!
• Reminder: Construction is being done on the two downstairs bathrooms from 7am – 6pm over the next two weeks, and only one will be available at all times. Some work is also being done to a couple pull-up bars. You can use the bathroom upstairs (on the way to the annex). We apologize for any inconvenience, but we promise we’ll be prettier by the end!
• Gina G. is leaving us to pursue her dreams in Austin, TX, and tonight is her last night in town! She’s hanging out at Double Windsor in Park Slope and would love for you to join her, from 7pm onwards. 210 Prospect Park West at 16th street!

These 3 Programs Start in the Next Week! What Are You Waiting For?

1. CFSBK Olympic Lifting Program with Coach Frankie Murray

If we don’t get enough people to sign up for both of these options, we won’t be able to run the cycles! Spread the word, and don’t delay!

Here’s a testimonial from Front Desk and Social Media Strong Man Matt K.:

“Frank helped me work on all the tiny nagging issues with my snatch and clean and jerk, showing me how to overcome all the issues I’ve had for years. I look at Olympic lifting in a completely different way now, and I’ve already seen Frank’s coaching make my lift more efficient during WODs. Sign up for this class, you won’t regret it.”

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to 2 Open Gym or group class per week.
When: Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 or Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

AM Cycle
Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 
REGISTER HERE

PM Cycle
Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14
REGISTER HERE

Learn more here.

2. Strength Cycle with Coach Jeremy

We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it’s pretty badass.

We are offering five 8-week strength programs that will involve the following:
* Small group training designed to increase your competency with the lifts.
* Consistent and repeated exposure to the powerlifts along a linear progression of weight
* Short and intense complementary conditioning workouts.
* Group discussions on lifting topics including: planning warm-ups, the mental aspect of lifting, and elements of the adaptive response to strength training.
* New PRs.

Upcoming cycle times and dates:
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday Oct 28th – Sunday Dec 21
E cycle: All levels, 10am Mon/Thurs Monday Oct 27th – Thursday Dec 18th 

The A, C, and D cycles are FULL.

Each cycle will culminate in a CrossFit Total on Sunday, December 21th.

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes
Cost: 
3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point

2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] crossfitsouthbrooklyn.com to discuss placement. 

3. CFSBK Endurance Program with Coach Mike O.

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 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) 

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

Program begins on Thursday October 30th, 2014. Due to the progressive nature of the program, athletes will not be permitted to join after November 6th, 2014.

REGISTER HERE 

_____________________ 
10 Things You Should Never Do in the Box… No Neon No Rep
The Most Famous Sitcom Residences In New York City Scouting New York
10 Signs You’re Overtraining Box Life Magazine
This Is the Average Man’s Body The Atlantic

Fitness: Power Clean, On the Minutes x 10 minutes
Work at the same heavy weight you worked up to last week, or slightly higher. 

Performance: Clean 5 x 1
Hit 5 singles between 80% and 90% of your recent 1RM. If you’re feeling good then work at the 90% end, if you’re feeling off then work at the 80% end. Your work reps must be no lighter than 80% and no heavier than 90%. 

Post loads to comments.
e4/6
_____________________ 

5 Rounds for Time:
6 Clean and Jerks 135/95
20 Double Unders

Post Rx and reps to comments.

CFSBK’s new brood of cute kittens, or the fierce Gatto Vatos at FGB on Saturday? (Alternate caption: Who knew Coach Fox would make such a good house cat?)

Random Musings from Coach David

If you’ve ever been in a class with Coach David, you know that sometimes really weird, interesting, and beautiful things come out of his mouth. Over the summer of 2013, when I was hammering him with questions about his yet unbirthed blog, Inside the Affiliate, he happened to say the following and I quickly wrote it down. It’s pretty great and articulates CFSBK’s ethos in a beautiful way. Enjoy—and go out of your way to connect with someone new in class today!

“A psycho–social element of fitness that’s part of our business philosophy is that this isn’t just about getting fit, but about meeting people and doing things that might make you uncomfortable. These things are important for a tribe to build community and togetherness—it all creates a deeper connection to the program and a deeper relationship with what you’re doing physically. This kind of community engagement encourages retention—the more people you know, the more people who will notice you’re not in class. Especially in New York, it’s easy to be alone in a crowd and though we have eight million-plus people, it’s often hard to meet people. We’re creating opportunities for like-minded people to connect.” 

These 3 Programs Start in the Next Week! What Are You Waiting For?

1. Strength Cycle with Coach Jeremy

We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it’s pretty badass.

We are offering five 8-week strength programs that will involve the following:
* Small group training designed to increase your competency with the lifts.
* Consistent and repeated exposure to the powerlifts along a linear progression of weight
* Short and intense complementary conditioning workouts.
* Group discussions on lifting topics including: planning warm-ups, the mental aspect of lifting, and elements of the adaptive response to strength training.
* New PRs.

Upcoming cycle times and dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday Oct 27th – Friday Dec 19th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday Oct 28th – Sunday Dec 21
E cycle: All levels, 10am Mon/Thurs Monday Oct 27th – Thursday Dec 18th 

The C and D cycles are FULL.

Each cycle will culminate in a CrossFit Total on Sunday, December 21th.

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes
Cost: 
3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point

2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] crossfitsouthbrooklyn.com to discuss placement. 

2. CFSBK Endurance Program with Coach Mike O.

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 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) 

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

Program begins on Thursday October 30th, 2014. Due to the progressive nature of the program, athletes will not be permitted to join after November 6th, 2014.

REGISTER HERE 

3. CFSBK Olympic Lifting Program with Coach Frankie Murray

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to 2 Open Gym or group class per week.
When: Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 or Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

AM Cycle
Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 
REGISTER HERE

PM Cycle
Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14
REGISTER HERE

Learn more here.

_____________________
The Case for Drinking as Much Coffee as You Like The Atlantic 
If You Were Blind, How Would You “See” a Photo?
Your Horoscopes—Week Of October 21, 2014
Spinal/Body Mobility Drills with Scott Hagnas Catalyst Athletics

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

Performance: 5/3/1 5 week
65% x 5
75% x 5
85% x 5+

Percentages are based off your TRAINING MAX (90% of a recent 1RM). Aim to hit around 10 on the rep out, but save 2 reps in the tank. 

Post loads to comments.
e4/6
_____________________ 

AMRAP 10 Minutes:
10 Chest to Bar Pull Ups
15 Push Ups
30 Squats

Post time and Rx to comments.

Jason M. was so frightened by Val shouting at him that he did enough reps (331) to take second place at FGB on Saturday

• Happy birthday, Aileen!!

Construction for the Next Two Weeks

Construction is being done on the two downstairs bathrooms from 7am-6pm over the next two weeks, and only one will be available at all times. Some work is also being done to a couple pull-up bars. You can use the bathroom upstairs (on the way to the annex). We apologize for any inconvenience, but we promise we’ll be prettier by the end!

4 Remaining Options to Augment Your Training at CFSBK

Along with all our regular programming, we love providing you with additional ways to augment or push your training at CFSBK. We offer Pilates classes on Tuesday nights at 7:30pm with KH, Yoga for Athletes with Coach Whit on Thursday nights at 7:30pm and Saturday mornings at 10am, and Active Recovery classes on Tuesday nights at 6:30pm, Saturday at 11am and 12pm, and Sunday at 11am. 

We also offer the following four programs, which are all about to start new cycles either this weekend or next week. Ken’s Rings Class and two sections of Strength Cycle already sold out, so check the other options out, and look forward to challenging yourself in a new way! 

1. Strength Cycle with Coach Jeremy

We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it’s pretty badass.

We are offering five 8-week strength programs that will involve the following:
* Small group training designed to increase your competency with the lifts.
* Consistent and repeated exposure to the powerlifts along a linear progression of weight
* Short and intense complementary conditioning workouts.
* Group discussions on lifting topics including: planning warm-ups, the mental aspect of lifting, and elements of the adaptive response to strength training.
* New PRs.

Upcoming cycle times and dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday Oct 27th – Friday Dec 19th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday Oct 28th – Sunday Dec 21
E cycle: All levels, 10am Mon/Thurs Monday Oct 27th – Thursday Dec 18th 

The C and D cycles are FULL.

Each cycle will culminate in a CrossFit Total on Sunday, December 21th.

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes
Cost: 
3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point

2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] crossfitsouthbrooklyn.com to discuss placement. 

2. Competition Team Practice with Coaches MeLo and Arturo

CFSBK Competition Team practices will recommence this Saturday, October 25 at 2pm.  Practices will be held every Saturday at 2pm going forward.  Participation and eligibility requirements are outlined below.  

Participation / Competition Requirements:
Register for and compete in the Open, and submit scores for all workouts.
Register for and compete in at least 2 other CrossFit competitions per year. 

Eligibility Requirements / Performance Standards:
Athletes must possess all of the Strength and CrossFit Benchmark requirements, seen here. 
Athletes must possess 1/3 of the Skill requirements, seen here.

Please email Coach MeLo at Melissa [at] CrossfitSouthBrooklyn.com if you are interested in participating or if you have any questions. 

3. CFSBK Endurance Program with Coach Mike O.

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 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) 

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

Program begins on Thursday October 30th, 2014. Due to the progressive nature of the program, athletes will not be permitted to join after November 6th, 2014.

REGISTER HERE 

4. CFSBK Olympic Lifting Program with Coach Frankie Murray

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to 2 Open Gym or group class per week.
When: Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 or Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

AM Cycle
Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 
REGISTER HERE

PM Cycle
Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14
REGISTER HERE

Learn more here.

_____________________ 
Into the Streets (People’s Climate March + Flood Wall Street)
The Primal Blueprint Transformation Seminar
Abtanium: Available Now!
How to Spend the First 10 Minutes of Your Day Psychology Today

OG JB at the top of her sumo deadlift high-pull on Saturday. Check out her fun write-up about her FGB experience in the comments on yesterday’s post!

5 Upcoming Options to Augment Your Training at CFSBK

Along with all our regular programming, we love providing you with additional ways to augment or push your training at CFSBK. We offer Pilates classes on Tuesday nights at 7:30pm with KH, Yoga for Athletes with Coach Whit on Thursday nights at 7:30pm and Saturday at 10am, and Active Recovery classes on Tuesday nights at 6:30pm, Saturday at 11am and 12pm, and Sunday at 11am. We also offer the following five programs, which are all about to start new cycles either this weekend or next week. They sell out fast, so check them out, and look forward to challenging yourself in a new way! 

1. Strength Cycle with Coach Jeremy

We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it’s pretty badass.

We are offering five 8-week strength programs that will involve the following:
* Small group training designed to increase your competency with the lifts.
* Consistent and repeated exposure to the powerlifts along a linear progression of weight
* Short and intense complementary conditioning workouts.
* Group discussions on lifting topics including: planning warm-ups, the mental aspect of lifting, and elements of the adaptive response to strength training.
* New PRs.

Upcoming cycle times and dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday Oct 27th – Friday Dec 19th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday Oct 28th – Sunday Dec 21
C cycle: Morning, all levels, 6:30am Mon/Wed | Monday Oct 27th – Wednesday Dec 17th 
D cycle: Continuing Ed, 6pm Mon/Wed | Monday Oct 27th – Wednesday Dec 17th 
E cycle: All levels, 10am Mon/Thurs Monday Oct 27th – Thursday Dec 18th 

Each cycle will culminate in a CrossFit Total on Sunday, December 21th.

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes
Cost: 
3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point

2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] crossfitsouthbrooklyn.com to discuss placement. ICYMI, we also interviewing Coach Jeremy a few months ago about his background and Strength Cycle. Check it out!

2. Ken’s Rings Class

Join guest Gymnastics Coach Ken H. as he takes you through 5 weeks of gymnastics strength training. This 1.5 hour long class will incorporate different facets of body weight strength training and movement. Specifically, each class will be composed of 3 to 4 distinct areas, warm-up and active mobility, rings skill work (muscle ups, levers etc), body weight strength conditioning, balance (on hands and feet) and flexibility. Students will be asked to have a goal or intention to focus on for the next 5 weeks. Students can then focus on that goal outside of class.

Pre-reqs: 1 pull-up for women and 3 for men.
When: Saturdays from 2 – 3:30pm, October 25, 2014 – November 22, 2014
Price: $100 for 5 Weeks
Cap: 8 Participants

REGISTER HERE

Ken Haller’s Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.

3. Competition Team Practice with Coaches MeLo and Arturo

CFSBK Competition Team practices will recommence this Saturday, October 25 at 2pm.  Practices will be held every Saturday at 2pm going forward.  Participation and eligibility requirements are outlined below.  

Participation / Competition Requirements:
Register for and compete in the Open, and submit scores for all workouts.
Register for and compete in at least 2 other CrossFit competitions per year. 

Eligibility Requirements / Performance Standards:
Athletes must possess all of the Strength and CrossFit Benchmark requirements, seen here.
Athletes must possess 1/3 of the Skill requirements, seen here.

Please email Coach MeLo at Melissa [at] CrossfitSouthBrooklyn.com if you are interested in participating or if you have any questions. 

4. CFSBK Endurance Program with Coach Mike O.

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 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) 

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

Program begins on Thursday October 30th, 2014. Due to the progressive nature of the program, athletes will not be permitted to join after November 6th, 2014.

REGISTER HERE 

5. CFSBK Olympic Lifting Program with Coach Frankie Murray

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to 2 Open Gym or group class per week.
When: Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 or Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

AM Cycle
Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 
REGISTER HERE

PM Cycle
Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14
REGISTER HERE

Coached by Frank Murray, “participants can expect to build a strong foundation focused around proper technique, mobility, and attention to individual weak points. Building this foundation will not only help lead to higher lifts, but also set the base for continued and consistent progress. Moreover, by developing proper technique, mobility, and focusing on weak points, participants will become more confident, less prone to injury, and more consistent lifters. All of this giving you the tools for a longer, healthier, stronger career with the Olympic lifts.” —Next Level Weightlifting

A typical day* would consist of: 

Warm-up
Weak lift
Opposing lift
Mobility

*Each athlete may have different exercises depending on their individual needs. 

Catching Up with CFSBK Classifieds 

• Stella Z.‘s choir is performing Haydn’s Die Schöpfung (“The Creation”) in two weeks at Carnegie Hall and she would love to sell you one of four discounted tickets. 
• Joel W. brilliantly created a thread for holiday car-pooling—check out his post about traveling to Portland, ME over Thanksgiving! 
• 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. 

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Triple Unders CrossFit
Riding Unicycles in a Cave The Atlantic
There’s A New “Marcel The Shell” Video And It’s Freaking Adorable Buzzfeed
Your Arms Are Like Ropes: True or False? Catalyst Athletics 

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.
e4/6
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Start: 60 Kettlebell Swings 72/53 for time
Rest in the remaining time.

At 5 minutes: 500m Row for time
Rest in the remaining time.

At 10 minutes: 40 Burpees for time
Rest in the remaining time.

At 15 minutes: 30/20 Strict Handstand Push Ups or 30 Dumbbell Push Press for time

Post times and Rx to comments.

Congrats to everyone who competed in Fight Gone Bad 2014 on Saturday!

News and Notes

• Coach Arturo wants you to know about the Fit Wars 2014 competition in Freehold, NJ, on November 8th. Sign up before Wednesday (10/22) and get the early bird price of $80! Email Arturo [at] CrossFitSouthBrooklyn.com with any questions!
• Check out David’s interview in this great CrossFit Journal article from last week, “The Competitive Conundrum.”
• Our incredible photographers Asta F., Susan P., and Dan R. uploaded a bunch of amazing photos to our Flickr account from Fight Gone Bad 2014!

Community Announcements

• Happy birthday, Zach H.! 
• Belated baby announcement: Congrats to Mike and Sarah J. had Asher Paul on Labor Day!
• Gina G. is leaving us to pursue her dreams in Austin, TX, and on her last night in town, she’s hanging out at Double Windsor in Park Slope and would love for you to join her: this Friday, October 24, from 7pm onwards. 210 Prospect Park West at 16th street!

CFSBK Olympic Lifting Program 

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to 2 Open Gym or group class per week.
When: Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 or Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

AM Cycle
Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 
REGISTER HERE 

PM Cycle
Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14
REGISTER HERE

CFSBK 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 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) 

Program begins on Thursday October 30th, 2014. Due to the progressive nature of the program, athletes will not be permitted to join after November 6th, 2014.

REGISTER HERE and LEARN MORE HERE

Final Scores from Fight Gone Bad 2014

Top Ten Teams

1. The Paleo Breakfast Club 1,661 reps
2. Wodtoberfest 1,630 reps
3. Cobra Kai 1,619 reps
4. Swolemates 1,612 reps
5. In WOD We Thrust 1,593 reps
6. Hot WODs 1,584 reps
7. Degrawsi Junior High 1,568 reps
8. The Texas Tuxedos 1,559 reps
9. Fifty Shades of Cray 1,552 reps
10. Lift and Let Gain 1,540 reps

Top Ten Females 

1. Coach Jess Fox 328 reps
2. Coach MeLo 321 reps
3. Coach JB 310 reps
4. Coach Whit 298 reps
5. Charlie N. 294 reps
6. Kate R. 293 reps
7. Danielle M. 286 reps
8. Stella Z. 281 reps
9. Sarah M. 280 reps
10. Katie H. 279 reps

Top Ten Males 

1. Coach McDowell M. 350 reps
2. Jason M. 331 reps
3. Mario A. 324 reps
4. Michael F. 322 reps
5. Matt R. 318 reps
6. Zach H. 315 reps
7. Coach Arturo R. 315 reps
8. Brad D. 315 reps
9. Ryan F. 313 reps
10. Brad L. 313 reps

VIEW ALL SCORING RESULTS HERE.

Top Ten Fundraising Individuals

1. Erik B. $1,660
2. Scott M. $1,350
3. David O. $1,260
4. Asta F. $1,175
5. Richard G. $1,150
6. Asha B. $1,026
7. Matt C. $1,020
8. Peter M. $950
9. Ben W. $945
10. Shawn T. $780

Top Ten Fundraising Teams  

1. Wall Ball Me, Maybe $3,841
2. Swoldiersoffortune $2,840
3. Menace to Swolbriety $2,730
4. ¿DÓNDE ESTÁN MIS PANTALONES? $2,550
5. In WOD We Thrust $2,458
6. Gatto Vatos $2,060
7. Wodtoberfest $2,027
8. Lift and Let Gain $1,885
9. Tomato Tabata $1,692
10. Turn Down for WOD $1,677

VIEW ALL FUNDRAISING RESULTS HERE.

Because of Brooklyn Community Foundation’s Board matches, our total of $37,760 goes all the way up to $63,280!! We are so proud of you guys and all of your hard work! And a huge thanks to Brooklyn Community Foundation for being such a wonderful organization. 

____________________
There’s More to Life Than Being Happy The Atlantic
What’s Your Fitness Age? New York Times
AFTERGLOW—Lightsuit Segment Sweetgrass Productions
Retreat from the Water’s Edge New Yorker

Fitness: Snatch Deadlift to Knee + Knee Power Snatch + Overhead Squat (or Squat Snatch)
Work up to a heavy load on the complex and perform 3-5 reps there. 

Performance: Snatch 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 the 80% end. Your work reps must be no lighter than 80% and no heavier than 90%. 

Post loads to comments.
e3/6
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3-5 Rounds or 18 Minutes:
10 Thrusters, Heavy and Unbroken
1-2 Rope Ascents
30 Second L-Sit

Post loads and rounds to comments.

Coach Nick raced in the three-mile Head of the Charles Regatta in Boston yesterday and they WON—and set the course record by five seconds for their age group (the men’s master eights, 40+ age group). The “head” format is different from the standard rowing race: competitors start 30 seconds apart, single file. Nick competed for Shannon Boat Club (of Limerick, Ireland) with some other former US National and Olympic team athletes. Last year they came in third. Nick has spent many lonely hours on the rowing machine the past few months in preparation; we’re so glad it paid off!

Fight Gone Bad 2014! 

We’d like to thank everyone who volunteered their time and talents yesterday to make Fight Gone Bad 2014 such a smooth event. The amazing Ryan J. handled all the scoring including gathering scorecards and tallying results. He was assisted by Lauren B., Katie H., Matt J., and Brad L. Additionally, Asta F., Dan R., and Susan P. took pictures for the gym, which will be uploaded over the next few days. Big thanks to the Coach Fox for sacrificing his voice when the mike went out and for being such a great MC. Thanks to Coach Jess Fox for organization so many logistics and things on the back-end. And huge thanks to our wonderful Front Desk staff that was the glue keeping the whole event together.

And: a huge thanks to Coach David for donating lots of prizes on behalf of the gym and so much FREE BEER to the event, and for staying late on Friday night to set up the gym perfectly.

As always, the event is the sum of its parts. We loved having so many people in house and were excited to hit our fundraising goal. The biggest thank you goes to everyone who raised funds, cheered teammates on, and gave it their all yesterday. 

All final scores and fundraising tallies will be posted tomorrow and everyone can pick up their score cards at the Front Desk.

Additional 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:

Bricks, Brooklyn Boulders, Brooklyn Nets, Brooklyn Wine Exchange, Chameleon Cold Brew,Ho’Brah Taco Joint, Hu Kitchen, Ideya, Karla Otto New York, Kettlebell Kitchen, Left Bank, Lululemon, Olympia Wine Bar, Paisanos Meat Market, Porter Novelli, Reebok, Spartan Race, and Threes Brewing

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How’d it go yesterday, FGBers? 

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.

Add your points and post them to comments.

Today’s event culminates our fundraising push for the Brooklyn Community Foundation.

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!

• ALL CLASSES ARE CANCELED TODAY (including Yoga for Athletes and Active Recovery)

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. The upstairs annex will be available all day for the two teams in the upcoming heat to warm-up. Team captains or an assigned proxy must pick up the t-shirts and distribute them to their team.

There will be a Down Under Bakery food truck in front of the gym between 11am-3pm and… free beer provided by the gym and Threes Brewing! 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
9:00-1:30pm Fight Gone Bad Heats
1:30pm Group Photo
2:15pm Award Ceremonies

Afterward, some folks will trek to Threes Brewing on 333 Douglass Street around the corner from CFSBK for some food and (probably more) beer. 

Fundraising Totals

As of 10:30pm last night, we hit $35,000 last night, which means BCF’s Board is doubling their match past that point, so $2 for every $1 raised! CONGRATS, CFSBK! You crushed it! If anyone has any offline donations, email Info [at] CrossFitSouth Brooklyn and CFSBKfrontdesk [at] gmail.com BY NOON with the info so that it can be credited and reflected in your totals. 

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

Team CFSBK: $35,014
Plus Brooklyn Community Foundation’s Board Match: $XX,XXX (Will be revealed at 1:30pm!!)

Top Ten Individuals: 

1. Erik B. $1,660
2. David O. $1,210
3. Scott M. $1,100
4. Asta F. $1,025
5. Matt C. $1,020
6. Asha B. $1,006
7. Peter M. $950
8. Ben W. $945
9. Richard G. $800
10. Chris Y. $761

Top Ten Teams:

1. Wall Ball Me, Maybe $3,471
2. Menace to Swolbriety $2,680
3. Swoldiersoffortune $2,670
4. In WOD We Thrust $2,308
5. ¿DÓNDE ESTÁN MIS PANTALONES? $2,260
6. Gatto Vatos $2,060
7. Wodtoberfest $2,027
8. Lift and Let Gain $1,790
9. Tomato Tabata $1,617
10. Turn Down for WOD $1,566

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:

Bricks, Brooklyn Boulders, Brooklyn Nets, Brooklyn Wine Exchange, Chameleon Cold Brew, Ho’Brah Taco Joint, Hu Kitchen, Ideya, Karla Otto New York, Kettlebell Kitchen, Left Bank, Lululemon, Olympia Wine Bar, Paisanos Meat Market, Porter Novelli, Reebok, Spartan Race, and Threes Brewing

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Good luck today, everyone! Let us know how it goes!