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Last weekend, Jenny M. dropped in at EverProven CrossFit in Dover, NH while on vacation. The owner, Matt, saw her shirt and immediately said “Wait… That’s Constance’s gym, right??” He grabbed all the other coaches to tell them. He said they all follow her journey and that she’s a huge inspiration and that people like her are why he runs his gym. Go Constance, and cheers to our friends in Dover! 

• Please join us in welcoming our new Events Director: Danae M.! You can reach her with ideas for events at Events [at] CrossFitSouthBrooklyn.com. 
• The Starting Strength Seminar is happening this weekend in 608, but have no fear: our regular schedule will stay intact. Why? Because we have a sweet second location, yo! 

Good Luck to CFSBK’s Flex on the Beach Competitors This Weekend!

CFSBK is sending two teams to the Flex on the Beach event next weekend, Saturday, September 19th and Sunday, September 20th on Long Beach. Workouts are posted here and video demonstrations of the workouts are posted here.  

Teams:

Coach McDowell
Alex B.
Coach MeLo
Tina D.

Brendan N.
Michael C.
Val
Tyler

Catching Up With CFSBK Classifieds

The Classifieds section still isn’t working. If you have something to post, email it to our Managing Editor, Kate R. at Katharine [at] CrossFitSouthBrooklyn.com.

Below are two posts from Blaire B.: 

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The NYC Subway Map of Calorie Burning Spoiled NYC

Performance:
High Intensity
Back Squat 85-70% x 3 x 2
Front Squat 85-70% x 3 x 2
Add a few pounds to your last high intensity day.

Exposure 8/16 

Fitness:
Front Squat 3 x 5
Add a few pounds to your 3 x 8 exposure last week. 
Exposure 5/8

Post loads to comments.
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AMRAP 15 Minutes:
30 Russian Kettlebell Swings 72/53
200m Run
10 Handstand Push-Ups

Scale the HSPU to 1 or 2 AbMats, or scale some volume as necessary. The intention is to do the 10 reps in one or two sets. Sub 3 Wall Walks with a :05 Hold at the top if you can not perform the handstand push up.

Post rounds and Rx to comments.

Kathleen R. from CrossFit Virtuosity at our Subway Series event | Photo by Ewan B.

CFSBK Kids Club Night: Saturday, September 26^th from 6pm-9pm

Want a night off for yourself and your kids? Sign up for our first CFSBK Kids night out! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.

What:  We’ve organized a night of CrossFit kids physical activities and games. We’ll all share a pizza dinner and then watch a movie on the CFSBK big screen. 

When: Saturday, September 26^th from 6 PM -9 PM

Who: Kids ages 3-12, parents can stay if they want or go out on the town. 

Cost: $50 per child with a 40% discount for additional siblings. Dinner will be provided. Late pickups will result in a $25 fee. 

RSVP Required. Email cfsbkfrontdesk [at] gmail.com. This event is capped at 15 children so RSVP soon!

Join the 2015 Fight Gone Bad Fun! 

There are still spots open for Fight Gone Bad. Learn more here, and register here. 

We are 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 David [at] CrossFitSouthBrooklyn.com. 

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. 

What are you waiting for? 

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Man Suddenly Regretting Asking To Be Taken Seriously By Peers 

Bench Press

Performance: Medium Intensity: 75-80% x 5 x 4
Add a few pounds to last week’s medium intensity exposure.  

Fitness: 3 x 5 Linear Progression
Add two to five pounds to last week’s exposure. 
Exposure 5/8
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Deadlift

Fitness and Performance: Work up to one heavy set of 5 using perfect form.
Heavier than last week’s set of 5. Dead start, no touch-and-go. 

Exposure 5/8
Post loads to comments.
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3 Rounds For Time: 
12 Burpee Box Jumps 24/10″
15 Deadlifts 225/135

Post time and Rx to comments.

Another great shot from Ewan B. at the last Subway Series event

Schedule Changes

The following classes will be offered as a modified schedule today:

• 8am
• 9am
• 10am
• 12pm

Join the 2015 Fight Gone Bad Fun! 

There are still spots open for Fight Gone Bad. Learn more here, and register here. 

We are 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 David [at] CrossFitSouthBrooklyn.com. 

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. 

What are you waiting for? 

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When Labor Day Meant Something The Atlantic 

KH (aka Cage), Coach Whit, Jenna J., and KMo have spent the past week hiking 35 miles on the Laugavegur Trail in Iceland. They survived (!!!) and are coming back to us tonight. Ask them about their adventures!

• FIGHT GONE BAD 2015: Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called Fight Gone Bad. Have you signed up yet? The deadline is only 10 days away. REGISTER HERE!
• SCHEDULE UPDATE: Pilates is CANCELLED tonight.

Want to Model Your CrossFit Muscles?

Ewan B. (who took a bunch of great photos for us at the final Subway Series event) has a client that sells a fat burner, and they are looking for ripped athletes (male and female) with low body fat. Ewan is doing a casting, and needs athletes with the necessary physique. It’s a paying gig ($500) and he would need a signed model release. The shoot may be as soon as tomorrow, so have a flexible schedule! Email Ewan [at] ewanburns.com, and check out more of his work at www.ewanburns.com. 

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Breathing and Breath Control for Olympic Weightlifting Catalyst Athletics
The Science Of Why You Should Spend Your Money On Experiences, Not Things Fast Company

Fitness
Back Squat: 3 x 8
Heavier than last week. 
Exposure 3/8 

Performance
High Intensity
Back Squat: 85-90% x 3 x 2
Front Squat 85-90% x 3 x 2
Add a few pounds to your last High Intensity day. 
Exposure 5/16 

Post loads to comments.
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5 Rounds For Time:
400m Run
15 Chest-to-Bar Pull-Ups 

Sub regular pull-ups, banded pull-ups, or challenging ring rows as appropriate. Also consider scaling volume to perform a more challenging version of the pull-up. If chest-to-bar pull-ups are in your wheelhouse, scale up and perform 5 bar muscle-ups instead.

Post time and Rx to comments.

Another awesome shot by Ewan B. from last Sunday’s Subway Series event

• Happy birthday, Lisa C. and Matthew C.! 

Schedule Changes

• The following class is CANCELLED next week: Pilates on Tuesday, 9/1
• LABOR DAY UPDATES: The following classes will be offered as a modified schedule for Labor Day. Please note the changes to the morning and evening classes:
  • 6:30pm
  • 8:00am
  • 9:00am
  • 10:00am
  • 12:00pm
  • 4:30pm
  • 5:30pm

Three Ways to Spice Up Your Sunday CFSBK Life

• Active Recovery at 11am. This class is designed to give your muscles and mind a rest. For an hour you’ll be guided through a combination of soft tissue work, mobility techniques, and general restorative movement. Want to learn more? We wrote a detailed article about this class on Coach David’s blog, Inside The Affililiate, called “Running an Active Recovery Class.”
• AntiGravity at 2pm (and Tuesdays at 7:30pm). The class focuses on the gymnastics skill and strength components that are most commonly demanded in CrossFit workouts, using a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight movements. 
• Open Gym from 6-8pm. CFSBK has been offering Open Gym hours for a few years now, as an opportunity for members to perform some independent programming, while a coach monitors training. We now offer an Open Gym membership option and extended hours just for athletes who would like to use our facilities and equipment to do their own programming and training independent of group classes.

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The Paleozoic Diet Lucky Peach
NASA’s Next Horizon in Space The New York Times 

Clean and Jerk

Take 5 minutes to warm up a bit beyond your clean and jerk weight for the WOD.

Post loads to comments.
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A) AMRAP, 8 minutes:
1 Clean 185/125
1 Jerk 185/125
2 Cleans
2 Jerks
3 Cleans
3 Jerks 

 Rest 5 Minutes 

B) AMRAP, 8 Minutes:
10-20-30-40-50-… of:
Double-Unders
AbMat Sit-Ups 

Rest 5 Minutes 

C) AMRAP, 8 Minutes:
30 Russian Kettlebell Swings
10 Burpees

Post rounds and Rx to comments.

All the pull-ups at last Sunday’s Subway Series event | Photo by Ewan B.

Schedule Changes

• ACTIVE RECOVERY ON SATURDAYS AT NOON IS CANCELLED INDEFINITELY. This class has had consistently low attendance for a while, and we’re nixing it. Check out Active Recovery at 11am on Saturday or Sunday to get your weekend mobility fix.  
• The following classes are CANCELLED this week and next week:
  • Yoga for Athletes today, 8/29 
  • Pilates on Tuesday, 9/1
• LABOR DAY UPDATES: The following classes will be offered as a modified schedule for Labor Day. Please note the changes to the morning and evening classes:
  • 6:30pm
  • 8:00am
  • 9:00am
  • 10:00am
  • 12:00pm
  • 4:30pm
  • 5:30pm

Come Party on Degraw Street With Our Neighbors Today from 12-5pm!

DanceWave—a nonprofit Brooklyn based dance center—is moving to Degraw and hosting a block party today between 12-5pm. Businesses on our block—between 3rd and 4th—will be participating. Brooklyn Boulders will be setting up an outdoor obstacle course and the School of Rock will offer music lessons. CFSBK’s Comp team will display their super human skills outdoors from 2:30pm onwards. Come join in the festivities!

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Exercise, Government Style Starting Strength
No, You Do Not Have To Drink 8 Glasses of Water a Day The New York Times
Stop Wasting Time in the Gym CrossFit Invictus

We’re loving the incredible photos Thomas H. and Ewan B. got from last Sunday’s fourth and final Subway Series event. Check them out in our Flickr account!

• The following classes are CANCELLED this week and next week:
  • Yoga for Athletes on Saturday, 8/29 
  • Pilates on Tuesday, 9/1
• Congrats to Kristin C., who got married last weekend! In her words: “It was a magical time at Blue Hill Stone Barns in Westchester. Right now we are traveling (and eating) our way through Japan for two weeks!” Check out some photos of Kristin and her husband Marcello at their wedding here and here!
• Lose something recently? Check out our latest batch of lost and found items here and here!
• Happy birthday, Rob U.!

Got Plans Tomorrow? Come Party on Degraw Street!

DanceWave—a nonprofit Brooklyn based dance center—is moving to Degraw and hosting a block party this Saturday between 12-5pm. Businesses on our block—between 3rd and 4th—will be participating. Brooklyn Boulders will be setting up an outdoor obstacle course and the School of Rock will offer music lessons. CFSBK’s Comp team will display their super human skills outdoors from 2:30pm onwards. Come join in the festivities!

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Why Eating Late at Night Might Be Particularly Bad for You and Your Diet The Washington Post
Lactic Acid Is Not Muscles’ Foe, It’s Fuel The New York Times
New NASA research points to an “unavoidable” rise of several feet for the Earth’s oceans Quartz

Bench Press

Performance: High Intensity: 85-90% x 3 x 4

Fitness: 3 x 5 Linear Progression
Add two to five pounds to last week’s exposure. 
Exposure 3/8
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Deadlift

Fitness and Performance: Work up to one heavy set of 5 using perfect form.
Heavier than last week’s set of 8. Dead start, no touch-and-go. 

Exposure 3/8
Post loads to comments.
_____________________ 

For Time:
21 Deadlifts 185/125
15 Handstand Push-Ups
15 Deadlifts 185/125
9 Handstand Push-Ups
9 Deadlifts 185/125
6 Handstand Push-Ups

The deadlift should be light-medium and possibly unbroken. Scale the handstand push ups to 1 or 2 AbMats or strict push-ups.

Post time and Rx to comments.

Congrats to everyone who participated in the Subway Series this year! CrossFit Virtuosity won overall, and our SBK athletes did awesome yesterday! In the scaled men’s division, Greg took first. In the scaled women’s division, Mo took first and Kayleigh took second. In the Rx-ed women’s division, Coach MeLo took second.
We’d also like to thank all the volutneers who helped with judging, scoring, photography and setting up and breaking down equipment. We couldn’t pull of such a big event without the support of our amazing community. Thank you CFSBK!

• Happy birthday, Simon P.!

Upcoming Class Cancellations

The following classes are CANCELLED this week, as Coach Whit and KH leave for Iceland today for an epic hiking adventure:

• Pilates on Tuesday, 8/25, and Tuesday, 9/1
• Active Recovery on Thursday, 8/27
• Yoga for Athletes on Saturday, 8/29 

Check Out CrossFit Teens at CrossFit South Brooklyn!

Have a teenager who is looking to gain a competitive advantage in their sport, improve their fitness, learn new skills, and have fun in a supportive, social environment?

CrossFit Teens is a strength and conditioning program that is specifically designed for teenagers and helps them develop a lifelong love of fitness. In a group setting, teens participate in fun and engaging workouts that deliver measurable results and prepare them to be well-rounded athletes. The workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive and general and scalable for any participant at any level.

Classes will begin with a warm-up and icebreaker-style question. Each class will include skill practice and a strength development aspect, specifically designed to be accessible and appropriate to teenaged athletes. Classes will finish with a WOD, or Workout of the Day, designed to test work capacity, endurance, skill, and strength in a fun, competitive, but inclusive environment. As the school year starts, post-class homework time will be included to take advantage of the increased mental capacity brought about by movement and physical exertion.

Dates/Times
Summer: Monday/Wednesday at 3:30
Fall: TBD

Cost
1x/Week: $120/Month
2x/Week: $200/Month
10 Class Punch Card: $325
Drop In: $35 

REGISTER HERE

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Meet Moringa, The African Superfood That’s Healthier Than Kale Fast Company
Your New Workout Hero: 80-Year-Old CrossFit Enthusiast Constance Tillit ESPNW 

Fitness
Back Squat: 3 x 10
Go heavier than last week. 

Performance
Low Intensity
Back Squat: 65-70% x 7 x 2
Front Squat 65-70% x 7 x 2 

Exposure 2/8
Post loads to comments.
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5 Rounds, For Time:
20 Kettlebell Swings 72/53
200m Run

 Rest two minutes between sets.

Post time and Rx to comments.

Asta F.’s photos from last year’s Subway Series event at CFSBK are some of our favorites in our Flickr account. Check them out, and come cheer on our SBK crew from 12:30-4pm. Wear your SBK shirts and gear!

• The following classes are CANCELLED today:  
  • Kids Club at 9am
  • Active Recovery at 11am
  • 12pm/1pm group class
  • AntiGravity at 2pm

• Today is Alex N.’s last day at CFSBK before he heads back to school. We will miss you, and think of you anytime your PR song, Florida Georgia Line’s “Anthing Goes,” comes on. Join us in wishing him luck, and come watch him kick some ass in his heat at 1:45pm today! 
• Happy birthday, Adam P. and Cori C.! 

Good Luck to Our Subway Series Competitors!

The fourth and final Subway Series event is happening on your home turf today. Here are the CFSBKers that will be representing for us, listed in order of heat assignment:

Eduardo C.
Jay R.
Greg A.
Allie B.
Kayleigh R.
Erin M.
Sarah M.
KLove
Morit S.
Jason M.
Brendan N.
Michael C.
Alex N.
Andrew S.
Pierre D.
Coach Whitney
Coach K HarpZ
Brad D.
Coach Jess
Steph M.
Alex B.
Coach MeLo

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Hummingbirds Are Fierce, Deadly Gods of War Slate 

Clean and Jerk

1-1-1

Take 12 minutes to warm up a bit beyond your clean and jerk weight for the WOD.

Post loads to comments.
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AMRAP 20 Minutes:
Row 500/400 meters
10 Burpees
3 Clean and Jerk 205/135 

The clean and jerk is meant to be on the heavy side, scale accordingly. Use it as a strength training stimulus. 

Post rounds and Rx to comments.

Chris Y. takes CrossFitting on vacation very seriously. Here he is, at CrossFit Barbados (not really), performing a WOD he likes to call “Watch Your Back Ben Smith.” It’s a grueling NFT AMRAP of 2 Beers, 1 Sandwich, and 4m Flotsam float. How long could you last?

• Not competing in the fourth and final Subway Series event tomorrow? Come show your support/SBK love from 12:30-4pm, and wear your SBK shirts and gear!
• The following classes are CANCELLED tomorrow: 
  • Active Recovery at 11am
  • 12pm/1pm group class
  • AntiGravity at 2pm
• Want to try something other than group class today? Check out Yoga for Athletes at 10am, Active Recovery at 11am and 12pm, or Open Gym from 2-4pm!
• Happy birthday, Adam S.!

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What Does “Self-Care” Really Mean? The FADER
The World’s Biggest Pet Store Has 250,000 Animals Bloomberg Business
Living in a Post-Delete World The Cut
He Carried Her Off the Handball Court, but Didn’t Quite Sweep Her Off Her Feet The New York Times