Fitness: High Hang Snatch + Behind-the-Neck Push Press + Overhead Squat (1+1+1)
Work up to a moderate load on the complex. This means one of each, so: 1 HHS + 1 BTNPP + 1 OHS. 

Performance: Hang (knee) Snatch 2 Rep Max
Must stay on the bar. You do not need to fully recover (stand up) the the first rep from the hang, but it must be a clear rep before dropping the bar back to the hips. Practice the jump/catch recovery during warm-up sets.

Post loads to comments.
e4/6 
_____________________

Partner AMRAP in 15 minutes
With one partner working at a time, complete as many rounds as possible of:
6 Pull Ups
9 Burpees
12 Dumbbell Snatches (6 each, alternating arms)

Go as heavy as possible on the dumbbell snatches but maintain control of the weight all the way to the floor after each rep. Assess a 130m run for dropping the dumbbell from anywhere above the floor.

Post rounds and Rx to comments.

Michael C. tearing the erg up on Sunday at the Subway Series

News and Notes

• Happy birthday, Daniel O.!
• Yoga for Athletes with Coach Whit is canceled on Saturday, but come bend and stretch with her tonight at 7:30pm!

Fight Gone Bad 2014

Guys, we keep bringing it up because it’s that important and that fun. You now have four days (a mere 96 hours!) left to sign up for FIGHT GONE BAD 2014. Read more here, sign up here. 

Also, we are now open for any and all donations for prizes. If you own or work at a business that wants to provide some sort of prize (no matter how small!) for our top performers (for the WOD and fundraising) please email Info [at] CrossFitSouthBrooklyn.com. 

Throwback Thursday

Around this time in 2010, Saturday classes were canceled to accommodate Robb Wolf’s Paleolithic Solution Seminar. “Folks” (which remains David’s favorite synonym for people) who didn’t go to the seminar went to Red Hook for track work and tacos, organized by Coach Fox (the taco loving should give that away). John D. (“The Hammer”) was Athlete of the Month. The Accomplishments and Goals board was packed full, and Coach Jess PR-ed her double unders at 60—ask her how many she can do unbroken now, or just look at the Leader Board. 

David also wrote some notes about how to set goals and record accomplishments in the gym, which are below (edited, of course):

All goals written must be achievable within a month and task-driven. For example “I want 100 muscle ups!” is not an acceptable goal. “I will practice muscle ups 2x per week for 4 weeks” is a goal that is short-term, quantifiable, and contributes to a larger objective. Another example: “I want to be more flexible,” would not work, however, “I will go to Active Recovery Class 2x this month and do the MobilityWOD 3x per week” is.

As far as the accomplishments go, here you can track not only your adherence to posted goals, but any minor and major achievements as well. Did you PR your double unders? Sleep more than 6 hours 5 nights a week? Did you deadlift a new 3RM today? Write it down!

_____________________
14 Tips to Help You Rest Easier and Perform Stronger Box Life
Escape! Radiolab
Confusion Over Best Way to Brush Teeth, Study Finds BBC
The Fitstagrammies: 25 Best Instagram Accounts to Follow Daily Burn

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

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

Post loads to comments.
_____________________

Fitness
For Time:
30 Kettlebell Swings
21 Dumbbell Push Presses
30 Kettlebell Swings
15 Dumbbell Push Presses
30 Kettlebell Swings
9 Dumbbell Push Presses

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

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

One AbMat scale max, 10 minute cap.

Post Rx and time to comments.

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

News and Notes

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

Catching Up With CFSBK Classifieds 

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

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

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

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

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

Modified Labor Day Schedule

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

8:00am
9:00am
10:00am
12:00pm 

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

Have You Signed Up for Fight Gone Bad 2014 Yet?

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

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

Call for CFSBK Artists!

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

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

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

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

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

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

Post loads to comments.
Press e4/6
__________________

5 Rounds, Each for time of:
20 Calorie Row
25, 20 or 15 Push-Ups

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

Post best and worst round time and Rx to comments.

Thank You and Congratulations!

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

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

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

2014 Subway Series at CFSBK TODAY!!!!

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

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

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

The Teams…

Team:
Coach Noah
Coach Arturo
Lauren S. 

Team:
Brandon N.
Brad D.
Laura C. 

Team:
Zachariah H.
Ryan J.
Mare L.

Team:
Michael C.
Alex C.
Shaye L.

Team:
Greg A.
Eduardo C.
Michele W.

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

Team:
Asta F.
Dan R.
Marco D.

Team:
Brad L.
Kayleigh R.
Jun  

Team:
Alan L.
Brett F.
Zanna

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

The Workouts…

Open Team Workout:

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

Competition Team Workout:

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

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

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

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

Post loads to comments.
_____________________

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

Post loads to comments.

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

Bend, Stretch, Mobilize, and Swing on the Rings

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

2014 Subway Series at CFSBK TOMORROW

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

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

First Annual Brooklyn Barbell Club Olympic Weightlifting Meet

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

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

The whole crew from Fight Gone Bad 2013

Announcing Fight Gone Bad 2014!!!

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

Last year we had 180 members participating and this year, we’re capping it at 200. 

The registration deadline is Monday September 1, 2014.

Tell Me More… 

When is Fight Gone Bad? 
Saturday, October 18th, 2014. First heat begins at 9am. 

What is Fight Gone Bad?

Three rounds, as many reps as possible, of:
Wall-balls, 20lb, 10ft / 14lb, 9ft 
Sumo deadlift high-pulls, 75/55 pounds
Box Jumps, 20″ box 
Push-presses, 75/55 pounds 
Row 

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. When the announcer calls “Rotate,” athletes must move to next station immediately. Each of the three rounds is five minutes, followed by a one-minute rest. One point is given for each rep, except on the rower where each calorie is one point.

What if I can’t attend that Saturday, October 18?
Sign up anyway and select the option to be on Fight Gone Belated! We’ll do our best to coordinate a make-up date with those athletes that can’t attend so you can still participate in the fun. You’ll still get to create a team name, participate in fundraising, and get a FGB t-shirt!

Why are we fundraising?
In the past, our annual FGB fundraiser has been a great way to bring our community together to support great charities—and we chose to support the Brooklyn Community Foundation because Brooklyn has been exceptionally good to us and we want to help give back to the community that CFSBK is proud to call home. If you’re not familiar with BCF, make sure you visit their website to check them out. Or if you’re lazy, at least check out their list of Grantees; we’re sure you’ll find one or two not far from you!

Will there be a fundraising minimum?  
While we’d love for everyone to make wholehearted attempts to raise funds, there is no fundraising minimum to participate. However, as in years past, there will be some sweet prizes awarded to the top Individual and Team fundraisers!  

Ok, you keep talking about fundraising but how should I do this and when should I begin?
Once our registration deadline ends on September 1, we’ll create teams consisting of six athletes. Shortly after, athletes will get an email from us with their team assignments and all of the details to set up their fundraising pages. We’ll be using Crowdrise as our fundraising platform again and participants will have individual fundraising pages that will be super easy to share with friends and family.  (Check out last year’s main fundraising page HERE!)

Tell me more about the workout. What if I can’t do it Rx’d?
Here’s Coach Glassman explaining FGB in detail. And don’t worry, we have scaling options available!  

So the day begins at 9am, but how long will it last? When will my team go?
The length of the event depends on how many total athletes/teams we have. We run three teams through the workout simultaneously and new heats start every 20 minutes.  Unfortunately, we can’t tell you exactly what time your team will be going until we get closer to the event. Of course, we hope that you plan on spending a few hours with us, not only competing but also supporting your fellow teams.  And per usual, we’ll have some tasty adult beverages to enjoy!

Ok, I’m sold.  Where do I register?
Sign up here for Fight Gone Bad 2014!

Once registration closes after September 1, we send an email to request the following information: t-shirt size, your division (Rx or scaled), and whether you need to be on a Fight Gone Belated team.  

_____________________
The Secret to Holding a Plank Longer Science of Us
Humans Need Not Apply CGP Grey
The 38 Most Haunting Abandoned Places On Earth Distractify
7 Reasons Your Injury Is Not Getting Any Better Breaking Muscle

Fitness: High Hang Snatch + Behind the Neck Push Press + OHS (1+1+1)
Work up to a moderate load on the complex. 

Performance: Snatch + Snatch Balance + Hang (knee) Snatch (1+1+1)
Perform 7 reps of the complex at 75% of your 1 Rep Max snatch. 

Post loads to comments.
e3/6 
_____________________ 

15 Minutes or 5 rounds NFT (whichever comes first):
5 Muscle Snatches (with a two-second pause at the knee)
5 Overhead Reverse Lunges, Left
5 Overhead Reverse Lunges, Right
15 Calorie Row in as few strokes as possible

Post rounds and Rx to comments.

The Coach Fox shenanigans continue! Also, check out a new batch of gorgeous photos from photographer Susan Pittard up in our Flickr.

News and Notes

• Please remember that all classes are canceled on Sunday, Open Gym is extended to start at 5pm, and we still need a few judges to volunteer their time to help run the competition. Please contact David [at] CrossFitSouthBrooklyn.com with “Subway Series” as the subject line if you’re interested.
• Feeling like you could be a bit more limber? Check out Yoga for Athletes with Coach Whitney (aka one of our favorite pescatarians) tonight at 7:30pm. 
• CFSBK member Amanda Mc. wrote a super cool article about David’s journey with CFSBK for About.com, called “How One CrossFit Affiliate Owner Built a Thriving Business.” Share it with your CrossFit friends!

Want to Explore the World of the Rings? 

This primer class with Ken H. will introduce participants to the various aspects of the rings: the different grips, above the rings, below, swinging and still rings. We will also touch on how to take care of your hands and taping techniques. We will go over basic positions, movements, and strength holds. 

Time: THIS SATURDAY, August 23, 2-3:30pm
Cost: $20
Buy-in: 10 strict push ups and 1 toes-to-bar or knees-to-bar.

The class is capped at 10 participants, so don’t think twice! Register Here!

Call for CFSBK Artists!

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

In order to move forward (and convince David this is a good idea), we must hear from at least 10-15 artists by August 31 who are willing to commit to participating. The aim of the evening isn’t to sell the work of our artists (though if that happens, great!), but to showcase the often hidden talents of our members, bring our community together in a novel way, and perhaps be the first CrossFit gym ever to curate an art show.

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

_____________________
Always Talk to Strangers The Atlantic
Everything You Need to Know About Planet Earth Kurzgesagt
A Tiny Good Deed Can Go a Long Way Science of Us
A Group Lifts Paraclimbers to Higher Goals New York Times

Fitness: 3 x 5 Linear Progression
Add 5 pounds to last exposure. 
e5/12 

Performance: 1 x 20
Add 5-10 pounds to last exposure.
e3/6 

Post loads to comments.
_____________________

Fitness
AMRAP 10 minutes:
5 Push Ups
10 Dumbbell Hang Power Cleans
15 Sit Ups 

Performance
AMRAP 10 minutes:
8 Box Jumps 30/24″
4 Handstand Push Ups
2 Muscle Ups

Scale is banded muscle ups. Buy in for scaling is 3 Chest to Bar and 3 Ring Dips. Folks close to a muscle up have the option of performing the Outlaw Muscle Up progressions, or doing ONE of the exercises below as a cash out as space and time permit post-WOD. This is entirely up to the coach. Please view this video, starting at around 4:30.

5 x 5 Box Humps (use a false grip)
5 x 3 Banded Transitions (use a false grip)
In both of these movements be sure to set the rings high enough that the arms are fully extended at the bottom. 

Post Rx and rounds to comments.

Thoughtful coaches writing thoughtful notes in their journals 

• Please remember that all classes are canceled this Sunday!

Want to Explore the World of the Rings? 

This primer class that will introduce you to all things rings. The class will introduce participants to the various aspects of the rings: the different grips, above the rings, below, swinging and still rings. We will also touch on how to take care of your hands and taping techniques. We will go over basic positions, movements, and strength holds. 

Time: THIS SATURDAY, August 23, 2-3:30pm
Cost: $20
Buy-in: 10 strict push ups and 1 toes-to-bar or knees-to-bar.

The class is capped at 10 participants, so don’t think twice! 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.

_____________________
An Insider’s Guide to CrossFit New York Times
Breathtaking Aerial Landscapes of Iceland by Sarah Martinet Colossal
Are You an Athlete or an Exerciser? Catalyst Athletics
Google Knows You Better Than You Know Yourself The Atlantic

Catching Up With CFSBK Classifieds 

Have you checked out CFSBK Classifieds recently? Jess M. is still available the next couple weeks as a date night/weeknight babysitter. Jude wants you to know about L&M Foreign Auto, who she highly recommends after they helped her out with her 2002 Mini Cooper. And Gina G. still needs to find a new home for her beloved felines, Tim Riggins and Lyla Garrity. Yes, those are their names. 

Have You Traveled to an Affiliate Recently?

Tell us about it in Travel Gym Recommendations. Dan L. recently visited CrossFit 404 in Atlanta and really enjoyed his experience, and our beloved Rebecca C. (who left us for New Jersey) wrote about her new home, CrossFit Speakeasy, in Belmar. Share your travels with us, CFSBKers!

Check out Pilates with KH TONIGHT at 7:30pm!

Feeling like your core could be stronger? Visit Kristin H.‘s world-renowned Pilates class tonight. Drop-in rate is $20, 5 class punch card is $85. You should also attend her class if you want to know what it’s like to practice Pilates while also attending a comedy show. Seriously. K-Dawg is damn funny, and our interview with her in July is proof.

QOD: Are you on Instagram? We are, @crossfitsouthbrooklyn! Include your handle in the comments and share a few of your favorite follows.