Performance: 1RM Rack Jerk
Take 15 minutes to find a 1RM on the Rack Jerk. Any press-outs will not count. We’ll be using this number to do some % work with through the next cycle.

Fitness: Heavy Single Push Press
Take 15 minutes to find a heavy single push press. Prioritize maintaining a neutral midline as the weight goes up.

Post loads to comments.
e0/6
________________

Take 10 Minutes to find a heavy set of 8 reps on the Dumbbell Press

Including warm-ups, perform 4-6 total sets of the DB press finding a load that challenges you but remains symmetrical. Try to perform about 3 sets of your top weight across. Rest as needed between attempts.

Post loads to comments.
________________

AMRAP 10 Minutes:
Row 20 Calories
10 or 20 Push-Ups

Gauge intensity on how you feel. If you’re feeling great drop the hammer on this workout, if you’re smoked from last week take it easier and work at a moderate pace.

Post rounds completed and Rx to comments.

You can run, but you can’t hide from the CFSBK coaches!

Programming Feedback

Tomorrow we’ll be revealing the upcoming programming cycle, but we want to hear what you all thought about the previous seven weeks of training. Please let us know what you thought in the comments!

News and Notes

• Congratulations to Jake L. on his 300kg Olympic Lifting Total yesterday! Jake hit a 130kg/297lb Snatch and 165kg/363 Clean and Jerk to qualify for the American Open in the 105lg weight class. Amazing!
• Congratulations to the CFSBK Fighting Tacos on their 1-0 victory yesterday. The team is currently undefeated.
• There is a new post on Inside the Affiliate called “A CrossFit Coaches Guide to Training Pregnant Women.” Check it out!

CrossFit Field Trip to …Brooklyn Boulders!

CrossFitters, get your climb on! Brooklyn Boulders is hosting a special one hour course where you’ll learn climbing techniques, compete on the auto-belays, and get a chance to put all of your training to the test – on the walls. You’ll use your gymnastics-heavy, explosive-lifting skills on dynamic cave-esque walls like The Beast, and get to connect with the climbing community at BKB! The course has been specially designed for CrossFit South Brooklyners AND discounted (their 30-minute Learn-to-Boulder class is normally $45).

When: Saturday, October 11, 4pm
How Much: $30, includes day pass and gear rental for the day of the class (a $36 value)
Sign up here!

Class is capped at 10 people, but if you find the 4pm class is sold out, please email Mare at mare [at] crossfitsouthbrooklyn.com as we can set up another class that afternoon if there is enough interest!
__________________
City Mulls Plan to Dig Up Gowanus Park and Pool to Install Sewage Tanks DNA Info
The Iron Triathalton CrossFit
Injury and Opportunity by Bill Starr CrossFit
The Paleo Lifestyle, the Way Way Way Back NYT

Performance
Partner WOD
AMRAP 20 Minutes
Partners alternate rounds for 20 minutes of:
1 Rep of the Bear Complex at 225/155
(1 Power Clean + 1 Front Squat + 1 Jerk + 1 Back Squat + 1 BTN Jerk)
5 Toes to Bar 

Fitness
Partner WOD
AMRAP 20 Minutes
Partners alternate rounds for 20 minutes of:
5 Power Cleans 155/95
5 Push Jerks 155/95
5 Front Squats 155/95
5 Dragon Flags 

Post rounds and Rx to comments. Peace out, Crush Week!

Alan L. at Flex on the Beach last weekend

News and Notes

• Jake L. is attempting to re-qualify for the American Open in the 105kg weight class today at the Rudy Sablo meet in Garden City, NJ. His goal is to hit 297# on his snatch and 363# on his clean and jerk. Crush it, Jake!
• People’s Climate March is today! The March takes place two days before the UN meets to decide on key issues regarding climate change. Head over to Central Park at 11am and check it out!

_____________________  
CrossFit Versus Yoga: Choose a Side The Atlantic
The Expanding American Waistline New York Times

Partner WOD
In teams of 2 with one partner working at a time, complete the following for time:
120 Kettlebell Swings 53/35
120 Box Jumps 24/20
120 Wall Balls 20/10, 14/9
80 Kettlebell Swings
80 Box Jumps
80 Wall Balls
40 Kettlebell Swings
40 Box Jumps
40 Wall Balls
Break up into sets as desired but aim to split the work up as evenly as possible. An even split would have each partner performing 120 reps of each movement in the triplet. 

Post time and Rx to comments.

Foam rolling and couch stretching should always elicit winsome smiles. Enjoy that pain cave, Matt K. and Keith W.!

Schedule Changes

• Active Recovery is CANCELED today and tomorrow.  
• Check out Yoga for Athletes with Coach Whitney at 10am.
• If you signed up for Ken H.’s rings class, remember that you’re meeting today from 2-3:30pm! 

Community Announcements

• Congrats to Coach Jeremy and Margie who are getting married today up at Herondale Farm!
• Good luck to platform superstar Jake L. who is attempting to re-qualify for the American Open in the 105kg weight class tomorrow at the Rudy Sablo meet in Garden City, NJ. His goals are to hit 297# on his snatch and 363# on his clean and jerk. Crush it, Jake!
• Happy birthday, Aimee G. and Chris Y.!

Walk for Climate Change Tomorrow!

People’s Climate March is tomorrow, September 21. The March takes place two days before the UN meets to decide on key issues regarding climate change. If you are interested in participating in the March (which starts on the west side of Central Park), sign up here. Email Keith F. at keithrfr [at] gmail.com if you’d like to join other CFSBKers. 

_____________________ 
The Real Reason You Love Crossfit: Says Who? Science Box Life 
21 Words That Mean Something Different When You Have A Cat Buzzfeed

Performance
For Time:
1 Mile Run
then,
2 Rounds:
7 Power Snatches 155/105
50 Double Unders
then,
50 Burpees

Fitness
For Time:
1 Mile Run
then,
3 Rounds:
10 Deadift 225/155
30 Double Under
then,
50 Burpees

Score load and total time.

Post time and Rx to comments.

Todd (or Scott Ian?) dumbbell bench pressing like a boss

CFSBK Classfieds and Travel Gym Recommendations

Some recent highlights…

• Amy M. is looking for a physical therapist. 
• David and Rachel run a pet care business, and want to help with your cute creatures! They offer a variety of services including boarding, walking, off-leash romps, and raw food delivery. Check out their website. 
• Matty C. visited River North Crossfit Chicago, which he recommends, and Scott visited Reebok Crossfit BCN, Barcelona Spain, and shares some interesting thoughts. 

Check it out, post your own!

Come Roller Skate with CFSBK on October 12th!

What: All-ages roller-skating, admission for the first 25 people that RSVP is compliments of CFSBK
When: Sunday, October 12, 2-4pm (Note: this is the weekend the gym is closed for the Starting Strength Seminar)
Where: the newly-opened Pier 2 Roller Rink at Brooklyn Bridge Park

Event is a go with a minimum of 10 people. Skate rental is not included. The same pier also has bocce and shuffleboard courts we could play on. Afterwards, we’ll head to 68 Jay Street Bar (where Charlie works) for some post-skating drinks. Stella Z.‘s SMART in DUMBO trivia night is also happening later that day at 7pm, in case people want to stay for that too. 

RSVP to mare [at] CrossFitSouthBrooklyn.com by Friday, October 10.  

_____________________
The Ghost Trains of America The Atlantic
5 Common Mistakes New Athletes Make CrossFit Invictus
Are We All Unique Snowflakes? Hyperallergic 
Hydration by CrossFit Endurance CrossFit

How much water do you drink everyday? How do you gauge your intake?

“Fran”

21-15-9 Reps For Time of:
Thruster 95/65
Pull Ups

Post time and Rx to comments. 
Compare to 10.2.2013 and 2.13.2013.

Coach DO and Dan go to the video for further analysis. (Or are they just Googling cat memes?)

Fight Gone Bad 2014 Reminders

• ATTENTION FIGHT GONE BAD TEAM CAPTAINS! You should have received an email yesterday inviting you to sign up for CrowdRise. Jump on it! Also, if anyone got assigned to multiple teams, email Info [at] CrossFitSouthBrooklyn.com ASAP!!! We’re also still accepting registrations for anyone that missed the boat but still wants to participate.
• We are still on the hunt for super awesome (or just awesome) 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 David [at] CrossFitSouthBrooklyn.com. 

Upcoming Schedule Changes

Saturday 9/20: 11am/12pm Active Recovery CANCELLED
Sunday 9/21: 11am Active Recovery CANCELLED
Saturday 10/4: 11am/12pm Active Recovery CANCELLED

Walk for Climate Change this Sunday!

People’s Climate March is this Sunday, September 21. The March takes place two days before the UN meets to decide on key issues regarding climate change. If you are interested in participating in the March (which starts on the west side of Central Park), CFSBKer Keith F. would love if you’d join him. First, sign up here, then email him at keithrfr [at] gmail.com. 

_____________________
Everything: You’re Doing It Wrong The Atlantic
Seeing the Invisible New York Times
Artist ‘Bordalo II’ Brings Trash and Found Objects to Life on the Streets of Lisbon Colossal
Fitness Through Sports? The CrossFit Journal

Bethany’s Mother’s Day CrossFit Total 

CrossFitting While Pregnant: An Interview with Four Women and a Coach, Part 1 

By Kate Reece 

Over the last couple years, the CrossFit blogosphere has exploded with articles about pregnancy and CrossFit. Beyond the typical and legitimate concerns about what is “safe,” many women who become pregnant while CrossFitting often find themselves lost in a sea of conflicting information—not just on the Internet, but also from their doctors and other well-intentioned friends and family members with strong opinions. In the interest of caring as well for CFSBK’s community of women and parents as possible, we decided to enter the conversation from our perspective and experience, and gather as many resources as possible for anyone who is training with us and becomes pregnant. 

Our approach is simple, and acknowledges that everyone’s experience is different—and that the most important thing is listening to your body. We talked to four CFSBK members who became pregnant during their training: Bethany E., Noor A., Courtney S., and Ellie M. We also interviewed Coach Fox about CFSBK’s guidelines for training women who are pregnant (available here). 

We got such great information from these women and Coach Fox that we’ve broken the article into three parts, which we’ll post over the next three weeks. There will also be an article on ITA soon. 

CFSBK: Tell us about your training history before you became pregnant, or where your CrossFit journey intersected becoming a mom. Did you already have a child before you started CrossFitting? 

Bethany E.: When I became pregnant with my first child, Alex, I had been CrossFitting for about four years already, and was a few weeks into my second consecutive Strength Cycle with Coach Jeremy. Two years later when I became pregnant with my second son, Oscar, I was a week or two into my fourth Strength Cycle. 

Noor A.: I was CrossFitting for about three years before I became pregnant—the intensity of the workouts were a perfect antidote for the stress of law school. The game plan between my husband, Samir, and me was to make a baby while I was in school, and for me to start Coach Jeremy’s Strength Cycle while we were working on it. By the time I started Strength Cycle, there were already two or three other pregnant women who had gone through at least one eight-week cycle, so I figured it couldn’t hurt to give the “Squat Whisperer” a try.

Courtney S.: I started CrossFit in April of 2011 when I moved from San Francisco to New York.  In June of 2012 my box started, and I participated in, a competition team for those who were interested in CrossFit training at a competitive level. We trained two-plus hours a day, five days a week. I trained with the team until I moved to Brooklyn this past September.  My first child, Hannah, was born October 4, 2013.

Ellie M.: I started doing CrossFit-type workouts sometime in 2008 when I lived in Virginia with McDowell. I followed the main site programming, with everything scaled beyond recognition, but I enjoyed it, and was able to start building skills just by reading, watching videos, and winging it. I took Foundations at CFSBK when we moved to Brooklyn in August of 2011. For the past two years, I’ve focused on training and learning, participating in random local competitions, and just having fun with it.

CFSBK: What was your reaction to finding out you were pregnant in the context of your training? 

Bethany E.: Delight and an even stronger commitment to my physical health and consistent training for the duration of my pregnancy. I have non-insulin dependent diabetes, and was well aware of how carefully (i.e. medically) diabetic pregnancies are treated. I wanted to have the most low-key pregnancy possible and a natural, unmedicated delivery, and knew that training would help me achieve that. 

Noor A.: After years of trying not to get pregnant, Samir and I assumed that the minute we actually consciously tried to make a human it would happen. Not so much. To spare you the details, I was pretty psyched when I finally realized I was pregnant. I was in the middle of my second strength cycle at the time, and felt pretty good overall. More than anything, the forced abstention from alcohol and caffeine probably did me a lot of good, because if I remember correctly, I was pretty happy with my Total. 

Courtney S.: I knew that to the extent I had a healthy and low-risk pregnancy that I would continue to CrossFit throughout my pregnancies. I found out I was pregnant with Hannah two months prior to the 2013 Open. I honestly didn’t expect to get pregnant so quickly, and although I was ecstatic that it happened right away I was (secretly) a little bummed that I wouldn’t be able to help the team qualify for Regionals. I actually think I napped in the corner of the gym during the Open workouts that year. 

Ellie M.: I was so excited to be pregnant. I knew it would be a big change, and I kind of looked forward to slowing down and focusing on something different for a while. Gwen Stefani once said, “I imagine my children will save me from my vanity.” (Who knew I’d ever be quoting Gwen Stefani’s maternal wisdom?) I like this quotation, because becoming a parent means sacrificing your vanity, and women certainly experience that when they see their bodies and training change so dramatically.

CFSBK: Did you seek out resources or advice from our coaches or other coaches about how to proceed? What was some of the best or most resounding advice you received/learned about how to proceed?

Bethany E.: Because I was enrolled in Strength Cycle at the time, Coach Jeremy was the first person after my immediate family to know about both of my pregnancies! We both did our research and didn’t find a whole wealth of information on pregnancy and powerlifting specifically. There is a lot of good info on CrossFitting and pregnancy so that was a good start. We decided to just take it a session at a time and use common sense and listen to my body. The best advice I’d read was exactly that: use some common sense, protect your belly and abs from diastasis (no sit-ups!), stay cool and hydrated, and in general just listen to your body. There is a great forum on BabyCenter.com called “BBC Crossfit Moms” that I found helpful. 

Noor A.: My mother’s a doctor, and … I knew many women who were cautioned against doing anything by their doctors while pregnant. … [I was skeptical of] medical advice regarding working out and pregnancy, [so] I decided to use the more unscientific approach of asking around, checking out blogs, and listening to my own body when it came to working out. Of course, I was aware of certain changes to look out for, such as the effect of the hormones relaxing my ability to maintain proper form on my squats, or problems that could arise if I were dehydrated or overheated. I don’t consider myself to be an overly competitive person, so I wasn’t too worried about overdoing it. 

My general principle was to keep coming to the gym, to keep moving, and to do things at a pace where I felt good and stayed in proper form. The best advice I got was from other moms, who told me to make sure I could always keep up a conversation while doing any WOD, and those who taught me to adjust my stance in my squats, or in my rowing, to make room for my growing belly.

Courtney S.: Oddly enough, I was only the second member at our box, and the first who was training competitively, to become pregnant. As a result, my coaches—who were the first people to find out I was pregnant outside of my immediate family—and I did a lot of experimenting with modifications and substitutions throughout the different stages of my pregnancy. Learning to think creatively and modify workouts within the context of my pregnancy was not only fun, but allowed me to do many of the workouts up until the last weeks of my pregnancy (Barbara at 37 weeks—yup!), and also allowed me to continue to train with the team as opposed to doing totally different workouts off on my own. 

Aside from seeking advice from my coaches whenever I had a question or needed inspiration, my main focus was to simply listen to what my body was telling me felt okay on each particular day I made it to the gym. Although it sounds simple, that was the most important lesson that I learned during my pregnancy:  to listen to my body on a day-by-day, movement-by-movement basis. What felt good one day often did not feel good the next, so I would try to focus in the moment and not push too much or have too many expectations about what I should or could be doing. 

Ellie M.: I read a lot online, seeking a story like mine. I wanted to hear about another experienced CrossFitter who kept it up throughout pregnancy, and find out how it felt, how it benefitted the pregnancy, what’s possible, etc. I know that relying on the voices of the Internet can be tricky—I had to navigate my way around a wide spectrum of opinions and experiences. But basically, I knew deep down this was something I wanted to try. I never discussed CrossFit with my doctor.

The biggest challenge is all the conflicting information. You see guidelines that tell you not to go upside down or lie on your back during the second trimester, but find that those movements still feel just fine, and that your handstands are actually better than ever! Or you’ll see videos or photos of pregnant women in their third trimesters doing muscle ups. It’s hard to determine what’s safe.

The best advice I received came from CFSBKer Kristin H., who told me that from her experience training pregnant women, she learned that exercising while pregnant is a deeply personal and relative experience for each woman. We decide what is best for us and what we feel safe doing. That might seem obvious, but with a first time pregnancy, you are seeking some kind of blanket advice to help steer your actions, and the truth is, this is it. The best thing you can do is take it one day at a time, listen to your body, and put your vanity aside.

CFSBK: Coach Fox, how do you respond, as a coach, when a CFSBKer tells you she is pregnant? What resources do you point them to? 

Coach Fox: Usually a smile and a hug or high-five first. Then if I don’t know already, I’ll ask if it’s their first kid, and how they’ve been feeling. I’d explain many of the things we included in our new internal guide—explaining what to expect in the beginning, and how things change in the second and third trimester. CrossFit as a whole obviously supports women working out while they’re pregnant, but I can only speak from my experience training pregnant women and doing research. All the useful information is common sense—how does it feel? If it doesn’t feel good, don’t do it. I tell women not to ever be afraid to scale something, ask if they’re not sure, and to look at the next nine months as maintaining a level of fitness. You’re not going to be coming in and crushing workouts. 

We’ll be back next week, with Part Two!

News and Notes

• ATTENTION FIGHT GONE BAD COMPETITORS! Teams need to reply to their welcome email with the name of their team captain ASAP. Team captains will then receive a separate email with details on how to set up their fundraising page, invite their teammates, and start fundraising! Also, if anyone got assigned to multiple teams, email Info [at] CrossFitSouthBrooklyn.com ASAP!!! We’re also still accepting registrations for anyone that missed the boat but still wants to participate.
• People’s Climate March is this Sunday, September 21! The March takes place two days before the UN meets to decide on key issues regarding climate change. If you are interested in participating in the March (which starts on the west side of Central Park), CFSBKer Keith F.would love if you’d join him. First, sign up here, then email him at keithrfr [at] gmail.com. 

_____________________
The Learning Myth: Why I’ll Never Tell My Son He’s Smart Khan Academy
Pumping Iron in Cuba: Arien Chang Reveals an Underground Scene National Geographic
Introducing Brooklyn’s Threes Brewing, on 333 Douglass Street around the corner from CFSBK

Performance
For Time:
Row 250m
9 Muscle Ups
9 Push Jerks, 135/95
Row 500m
6 Muscle Ups
6 Push Jerks, 135/95
Row 750m
3 Muscle Ups
3 Push Jerks, 135/95 

Compare to 7.5.12 and 12.2.10

Fitness
For Time:
Row 250
21 Dumbbell Push Presses
21 Ring Rows
Row 500m
15 Dumbbell Push Presses
15 Ring Rows
Row 750
9 Dumbbell Push Presses
9 Ring Rows
Use a heavy-ish load on the dumbbells that you can move through in sets of at least 7 when fresh. Make the Ring rows hard. No pull up scale today.

Post time and Rx to comments.

Strength Cylers Post Total

Ever Wanted to Compete in a Strength Competition? 

Now’s your chance—and you don’t even need a singlet (but you can wear one if you want)! On Saturday, October 25th, eight gyms across the US and Canada will hold a strength lifting meet organized by Starting Strength coaches. Three attempts to establish a one-repetition maximum in the Squat, Press, and Deadlift. The competition will be both local and international. Coach Fox and others will be attending the event in Queens from 8am to 4pm, and there are still a few places left if you want to compete. Learn more here.

Each meet will have its own winners, but the results from all the meets will also be combined and the best lifters announced. Each best lifter wins a spot at a Starting Strength Seminar.

News and Notes

• We recently updated our Membership Policies (and included some advice for choosing between Fitness and Performance programming). Please review this page in case you need to make any changes to your membership!
• There’s a new post over on Coach David’s blog, Inside the Affiliate, about CFSBK’s standardized warm-ups. Geek out about body temperatures and the fragility of cold tissue!
• Lost something and want to find it? Check out the items in our recent found collection, and grab your stuff by 9/25 in the bin by the sink, or we’re going to donate it!
• Congrats to everyone who PRed their lifts this past week. We saw some awesome numbers in the comments and on the white board!  
• CFSBK’s soccer team won their first game yesterday, 4-0, with goals by Coach MeLo, DH3, Moe, and someone on the other team, forced by Murat. In Coach Noah’s illustrious words, “We are awesome.”

Calling all Food and Wine Geeks! 

Resident CFSBK sommelier, Brian S., is looking for some help pouring wine at his fundraiser, Sip for the Sea, this Thursday (9/18) at the Central Park Zoo. No experience necessary as long as you can open a bottle of wine and are over 21. Sip for the Sea is an upscale food/wine pairing event to benefit the rebuilding of the NY Aquarium in Coney Island, which is still recovering from Hurricane Sandy (can you believe it?). All the details are here.

Brian is looking for 5-8 people to help pour wine from 6pm-9pm. You will be fed and have plenty to drink! If you are interested, please send him an email at bscott [at] hesscollection.com. 

_____________________
Your Body Is Not Your Masterpiece Huffington Post
On Resetting Wellfesto
Scrabble Versus Crossword Champs: Who’s Smarter? Science of Us
Yes, The R Train Will Connect Brooklyn and Manhattan Once Again WNYC

1 Rep Max
Work up to a 1RM for the day. If you have a hard time organizing the pull from the floor, then work from the hang. Press outs are missed lifts.

Post loads to comments.
e6/6  
_____________________ 

For Time:
10-9-8-7-6-5-4-3-2-1
Power Clean 115/75
Push Ups

Post time and Rx to comments.

All the pull ups

• The Teaser class is canceled today! 

Strength Total Today at 2pm

_____________________ 
Training Dogs to Sniff Out Cancer New York Times
Werewolf Legend Bell Onnit

Fitness: 3 Rep Max or 1 Rep Max
Only more experienced lifters (3+ cycles consistently following an Linear Progression) are allowed to go for a 1RM. Start at about 5% above your 3 x 5 weight. Add about 5% to your next attempt and go from there. 
e12/12 

Performance: 90%x 1 x 5
e6/6 

Post loads to comments. 
_____________________ 

4 Rounds Not for Time:
25 Wall Balls 20/10, 14/9
25 Calories Rowed
Focus on developing a rhythm on each movement and doing the wall ball unbroken. Rest as needed between movements. If you can perform the Rx for wall balls easily unbroken, consider scaling up by using a heavier ball or a higher target. 

Kettlebell Kascade

News and Notes

• Fight Gone Bad 2014 teams have been announced! Please check your email for details. If you registered but received nothing, please email Info [at] CrossFitSouthBrooklyn.com. Fight Gone Belated emails have not been sent yet, so hold your tiny horses on that one. 
• Happy belated birthday, Alex B.! And happy birthday, Murat U.!
• Congrats to Front Desk Super Star Lindsay S. and Megan D. who participated in the GORUCK challenge to commemorate 9/11.  
• Yoga for Athletes with Coach Whitney is canceled today. Check out Active Recovery at 11am and 12pm with Coach David instead. He’ll ask you a bunch of weird questions and his cute dog Herschel might be co-coaching…
• If you signed up for Ken H.’s rings class, remember that you’re meeting today from 2-3:30pm! 

Strength Total Tomorrow at 2pm

_____________________ 
Squatting Specifics—What Technique Is Best For Your Sport? Juggernaut
The Upside of Pessimism The Atlantic