Shlomo S. Zercher Squats the yoke at a recent Strong Fit class. Check out Strong Fit on Satudays at 8am!

This Week at CFSBK in Review

1. Our new 8-week training cycle started Monday. Don’t forget: you can always check out our current training template over on the Current Programming Cycle page.

2. SAVE THE DATE: Murph Day 2017 goes down on May 29th, Memorial Day! This is a great community event where we perform this classic CrossFit benchmark workout followed by some grilling, side dishes, and beers. The workout is tough—very tough—but it can, of course, be scaled to meet everyone’s capacity. If this is your first Murph Day, you can check out photos from last year’s event here and here. We’ll have sign-up info soon!

3. We’re in the process of updating the bios on our Coaching Staff page. As we do so, we’ve been posting the new bios to the main blog as a way of reacquainting you with one of the main things that makes CFSBK a special gym: our wonderful, talented coaching staff! This week we brought you the AG gurg himself, Coach Ro!

4. In another installment of Better Know a Member, we got to know Holly Mess… we mean, Molly Hess a little better. Check our yesterday’s post to learn more about this Corgi-loving Jersey native!

5. Do you follow us on Facebook? How about Instagram? If not, you should! We’re always posting cool stuff there, and it’s an easy way to support the gym.

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Yesterday’s Whiteboard: Clean and Jerk | Double-Unders, Thrusters
Building an Engine Training Think Tank
Guy Snatching in Corner Secretly Hopes You’re Watching

Clean and Jerk Complex

Every 90 seconds for 12 rounds:
Clean High Pull + Mid Hang Clean High Pull + Mid Hang Clean + Push Jerk

Post loads to comments.

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For Time:
50-40-30-20-10 Double-Unders
10-8-6-4-2 Dumbbell Thrusters

Scale the Double-Unders to Single-Unders or 1/2 attempts as needed. The Dumbbell Thrusters should be heavy for you. Rx is 45% of bodyweight.

Post time and Rx to comments.

Better Know a Member: Molly H.

Last week marked the return of Better Know a Member, a blog-favorite in which we profile members from across the CFSBK community. First, we got to know Tori P. a little better. This week we talked to a member who, among many other virtues, has a very cute dog named Reesa.

Name (and any nicknames):

Molly Hess, Moll, Mollz, and my favorite, Holly Mess (switch the first letters of my first and last names and voila)

Where were you born and where did you grow up?

I was born and raised in Morristown, NJ. It’s a big-ish suburb about 45 minutes outside of NYC, although I had very little exposure to the city while I was growing up—my parents are not city people.

How long have you been CrossFitting, and how did you arrive at CFSBK?

I actually started CrossFitting around ten years ago at my high school in Morristown! One of my gym teachers was a weightlifter and also ran his own box out of a garage in Denville, NJ. At the time, my prospective college field hockey coach had seen me play and told me I had to get stronger because I was getting knocked around on the field, so I went to my gym teacher and he developed Crossift-lite programming that I used to do in the weightlifting room with the football team after school!

After 2 years of college field hockey and a few years of being very into running during and after college, I got bored and had heard amazing things about CFSBK through my boyfriend. I’ve subsequently been at the gym for around 2 and a half years now.

Ask me about that time I… 

Had lunch with Monica Lewinsky! My agency worked on an anti-bullying campaign with a nonprofit called Bystander Revolution that she was advising at the time. After years of cyber bullying and public shaming that was basically at the advent of viral content on the internet (she has a really good TED Talk on public shaming here), the anti-bullying cause had become very dear to her. She was very thoughtful and smart (London School of Economics grad!). It just shows how much your perspective of someone can change once you actually get to know him or her.

What TV shows are you recommending right now?

I’m almost finished with The Handmaid’s Tale, which I’m loving and is strangely relevant right now. We’ve also been binging Veep. Richard is my favorite character!

Did you have any mentors or heroes growing up?

I know this is going to sound cliché, but I have to say my mom! She was a stay-at-home of four kids who was also in killer shape and very creative. She was (and still is!) very much into the triathlon and running scene, so I grew up around a lot of runners and cyclists. She also always stressed the emotional/psychological benefits of being active. She very much comes from the mentality of pulling up your boot straps and working hard to get something done, no excuses. She also used to tell me, if I wasn’t feeling well, to “go for a run and you’ll better” (tough love, huh?). And almost always, I did!

I also used to be mortified because she would pull over on the side of the road to pick furniture out of people’s trash, but then she would refinish it into something so cool and beautiful. Both of my parents really instilled in me a good German work ethic and resilience.

What are you up to when you’re not at 597 Degraw Street?

I work at a communications/PR agency called Praytell in Crown Heights. I’ve been there for just over 3 years. We’ve grown from a team of 12 in Brooklyn to over 75 in SF, LA, Austin, and Chicago and were bought by a holding company last summer! I work on social media and digital projects for mostly tech and nonprofit companies. Right now, I’m working on a campaign called Keep Birth Control Co-Pay Free!

I love being so close to Prospect Park and the solace it brings from the city in general, so Liam and I will bring our corgi, Reesa there, even in the dead of winter. I’ve also tried to be better about doing more activities around the city (not just Brooklyn) and really take advantage of all it has to offer – in the past few months we’ve gone to the Met and the Natural History Museum, and did a whiskey/wine tour at Kings County Distillery. More suggestions are welcome!

Any advice for new CFSBKers?

For the first few months, you’re going to feel pretty lost in class (am I holding this bar right?) and be pretty sore, like, all the time. But (consistent) practice makes perfect! Don’t get too in your head about comparing yourself to other people and instead focus on growing your own skill set.

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Yesterday’s Whiteboard: Back Rack Reverse Lunges | Row, T2Bs, Burpees
It’s Asparagus-Is-Less-Expensive-and-Tastes-Better Season The Outline
Zen and the Art of Quality NY Mag

Back Rack Reverse Lunge

3 x 12e

Perform 12 reps on one leg, rack the bar, then perform 12 reps on the other. Start week 1 at a light-moderate load and aim to increase over the 8 weeks. You’re going to be sore after these the first few weeks, so pay attention to good recovery practices (i.e., eat some food). The last few reps of each set should be tough.

Post loads to comments
Exposure 1 of 8
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Performance
For Time:
1000m Row
50 Toes-to-Bars
50 Burpees

Aim to move at a sustainable pace that feels like you could go harder.

Fitness
For Time:
8 rounds of…
5 Burpees
5 Toes-to-Bars

then,

1000m Row

Aim to move at a sustainable pace that feels like you could go harder. Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed.

Post time and Rx to comments.

The CFSBK Coaching Staff: Arturo Ruiz

Editor’s note: We’re in the process of updating the bios on our Coaching Staff page. As we do so, we’ll be posting the new bios to the main blog as a way of reacquainting you with one of the main things that makes CFSBK a special gym: our wonderful, talented coaching staff! Last time, we brought you Coach Lynsey. Next up, Coach Ro!

Arturo comes to CFSBK with 9 years of training experience working with diverse populations in individual and group settings. Arturo’s fitness background stems from the competitive aspects of Mixed Martial Arts (MMA). Strength and conditioning were a major aspect of hi training for amateur MMA fights, amateur Muay Thai fights, and NAGA tournaments and therefore truly sparked his interest in fitness. Since then, he has participated in several CrossFit Opens, Olympic weightlifting meets, and many local CrossFit competitions.

His current certifications are: USA Weightlifting L1 Performance Coach, USA Weightlifting LWC Referee, Starting Strength Coach, NASM CPT and CES, CrossFit Level 2, CrossFit Powerlifting, CrossFit Gymnastics, and CrossFit Movement and Mobility.

Arturo is also the 2016 USA Weightlifting Masters (Age 40-44, 85kg) National Bronze Medalist

Catching Up with the CFSBK Classifieds

• Mo and Kat are moving to Sweden (boo!) and are selling their 2010 Subrau Forester (yay!). They’re even offering a discount to CFSBKers. Go here and scroll to the bottom for all the info.
• Dan G.’s co-op is looking for a plumber. More deets and Dan’s contact info can be found in the Employment Opportunities section.

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Yesterday’s Whiteboard: Rest Day
The Skill of Barbell Cycling Training Think Tank
Watch the Fastest Perfect Game Ever Bowled Atlas Obscura

It’s that time of year again… Murph Day approaches! | Photo by Thomas H.

SAVE THE DATE: Murph Day 2017

“Murph”

For time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

There is no charge for the workout, nor will it be deducted from your weekly class limit.

We’ll have sign-up info soon!

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Yesterday’s Whiteboard: Push Press | Run, Deadlifts
Dogs Are Doggos: An Internet Language Built Around Love For The Puppers NPR
2017 Qualifier Workouts CrossFit

Push Press

3 x 12

Start this week at a moderate weight. Perform each rep as it’s own event, focusing on moving from a solid rack to a stable overhead position. Hold each rep overhead for a 2 count before recovering.

Post loads to comments.
Exposure 1 of 8

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Every 4 minutes for 5 rounds:
270m Run
5 Deadlifts 275/185

The Deadlifts should be heavyish, unbroken touch-and-go reps.

Post work to comments.

Photo by Thomas H.

New Training Cycle Template

Our new 8-week training cycle starts today! Here’s what you can expect…

Training Cycle Dates: M 4/24/17 – Su 6/25/17
Crush Week: M 6/26/17 – Su 7/2/17
Transition Week: Will be the first week of the following cycle, starting July 3rd.

Goals: The strength work will use higher-volume sets at moderate loads to build muscular strength and endurance. The conditioning work will bias some aerobic endurance training using longer intervals and EMOM work, as well as moderate efforts on classic couplets and triplets.

Monday – Push Press

• Week 1: 3 x 12
• Week 2: 3 x 10
• Week 3: 3 x 8
• Week 4: 3 x 6
• Week 5: 3 x 6 (Back off week; use the same load as week 1)
• Week 6: 3 x 8 (Heavier than week 3)
• Week 7: 3 x 6
• Week 8: 3 x 4

Start week 1 at a moderate load and aim to increase it through the 8 weeks. The last few reps of each set should be tough, but the goal is no misses.

Wednesday – Back Rack Reverse Lunges

• Week 1: 3 x 12
• Week 2: 3 x 10
• Week 3: 3 x 8
• Week 4: 3 x 6
• Week 5: 3 x 6 (Back off week; use the same load as week 1)
• Week 6: 3 x 8 (Heavier than week 3)
• Week 7: 3 x 6
• Week 8: 3 x 4

Start week 1 at a light-moderate load and aim to increase through the 8 weeks. You’re going to be sore after these the first few weeks so pay attention to good recovery practices (i.e., eat some food). The last few reps of each set should be tough.

Thursday – Clean and Jerk Complexes and Pulls

Varied exposures

Saturday – Tempo Back Squats + Front Squats (41X1)
*2 sets of Back Squats, followed by one set of Front Squats

• Week 1: 2 x 12, 1 x 12
• Week 2: 3 x 10, 1 x 10
• Week 3: 2 x 8, 1 x 8
• Week 4: 2 x 6, 1 x 6
• Week 5: 2 x 6, 1 x 6 (Back off week; use the same load as week 1)
• Week 6: 2 x 8, 1 x 8 (Heavier than week 3)
• Week 7: 2 x 6, 1 x 6
• Week 8: 2 x 4, 1 x 4

Start week 1 at a moderate load and aim to increase through the 8 weeks. The last few reps of each set should be tough but the goal is no misses. Be true to the tempo work. This may mean eating some humble pie, starting with light weights, and trusting that it doesn’t have to be “heavy” to be effective.

Sunday – Snatch Complexes and Pulls

Varied exposures

Head over to the Current Programming Cycle page to see this cycle’s new standardized warm-ups!

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Yesterday’s Whiteboard: Partner Double “Morrison”
A Weightlifting Program Gives Ex-Cons a Chance at Change NPR
Use This Strategy to Make Your Commute a Little Less Awful NY Mag

Partner Double “Morrison”

In teams of 2, with one partner working at a time, complete the following for time:
100-80-60-40-20
Wall Balls 20/10, 14/9
Box Jumps 24/20″
Kettlebell Swings 24/16kg

Partition the work however desired.

Post time, Rx, and partner to comments.

How was your Crush Week? What was the toughest workout? Tell us in the comments! 

Today’s Schedule

We’re hosting the Starting Strength Seminar at 608 Degraw this weekend and will be running on a modified schedule. All classes will take place in 597 this weekend, which means that we can’t accomodate OGers outside the regular 6 to 8pm hours today. Here’s the full schedule:

597
8am CrossFit group class
9am CrossFit group class
10am CrossFit group class
11am CrossFit group class
12pm CrossFit group class
1pm CrossFit group class
2pm Anti-Gravity
2:15pm Free Intro Class
6-8pm Open Gym (597 only)

Annex
9:30am – 11am Starting Strength
11am Active Recovery

Cancelled
10am CrossFit Preschool
11am CrossFit Kids

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Yesterday’s Whiteboard: Clean | Partner WOD
Going It Alone Outside
Training and Discipline Starting Strength

Clean

Take 10 minutes to warm up to a heavy single Clean.

Post loads to comments.
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Partner WOD
For Time:
12-18-24-18-12
Burpees Over the Bar
Front Squats 185/125
Chest-to-Bar Pull-Ups

The Burpees are lateral to the bar. The Front Squats come off the floor and should be heavy for you. The first rep of any set can be a full Clean. Scale the Chest-to-Bar Pull-Ups to Chin-Over-Bar, bands, or Ring Rows as needed. Partners may break up the sets however desired. For example, partner A does 6 Burpees followed by partner B doing 6 Burpees to complete the first round of 12. Then Partner A does 7 Front Squats followed by partner B doing 5 Front Squats to complete the round, so on and so on.

Post time, Rx, and partner to comments.

Dr. Judy is happy it’s Saturday

We’re hosting the Starting Strength Seminar at 608 Degraw this weekend and will be running on a modified schedule. All classes will take place in 597 this weekend, which means that we can’t accomodate OGers outside the regular 2 to 4pm hours on Saturday and 6 to 8pm on Sunday. Here’s the full schedule:

597
8am CrossFit group class
9am Short Circuit
10am CrossFit group class
11am CrossFit group class
12pm CrossFit group class
1pm CrossFit group class
2-4pm Open Gym (597 only)

Annex
10am Yoga for Athletes
11am Active Recovery

Cancelled
8am Strong Fit
9am CrossFit group class
AG Strength

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Yesterday’s Whiteboard: Rest Day
When & How to Think for Weightlifting Technique Correction Catalyst Athletics
America’s Most Political Food The New Yorker

Zachary Z. enjoying a spring run | Photo by Thomas H.

1. We’re hosting the Starting Strength Seminar at 608 Degraw this weekend and will be running on a slightly modified scheduled. See below for details!

2. In the return of our Better Know a Member series, we got to know Tori P. a little better. See Monday’s post to find out how this professional dancer trains at CFSBK to get better at her job! 

3. What’s in or out of your control as a CrossFit athlete? How can a flexible mindset help you overcome challenges and simply have more fun at the gym? Coach Whit brought the fire this week with “Focus on the Process: How an Evolution in Mindset Changed the Way I Compete.”

4. This week we shared a fourth and final installment of member Susan Pittard’s photo series “Strong Is a Woman.” Check out Wednesday’s post. Thanks again to Susan for letting us share these amazing photos!

5. Last week we reported on Rob U. and Dan C.’s awesome work at the 2017 Starting Strength Challenge at CrossFit Gantry. The nation-wide results are in (see page 12), and we’re thrilled to annouce that Dan C. placed 1st in the nation in the Men’s Masters division! Congrats, Dan!

Weekend Schedule

With the Starting Strength Seminar happening in 608 from Friday through Sunday, 608 will not be available during Open Gym hours on Friday, Saturday, or Sunday. All classes will take place in 597 this weekend, which means that we can’t accomodate OGers outside the regular 2 to 4pm hours on Saturday and 6 to 8pm on Sunday. Here’s the full schedule:

Saturday, April 22nd

597
8am CrossFit group class
9am Short Circuit
10am CrossFit group class
11am CrossFit group class
12pm CrossFit group class
1pm CrossFit group class
2-4pm Open Gym (597 only)

Annex
10am Yoga for Athletes
11am Active Recovery

Cancelled
8am Strong Fit
9am CrossFit group class
AG Strength

Sunday, April 23rd

597
8am CrossFit group class
9am CrossFit group class
10am CrossFit group class
11am CrossFit group class
12pm CrossFit group class
1pm CrossFit group class
2pm Anti-Gravity
2:15pm Free Intro Class
6-8pm Open Gym (597 only)

Annex
9:30am – 11am Starting Strength
11am Active Recovery 

Cancelled
10am CrossFit Preschool
11am CrossFit Kids

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Yesterday’s Whiteboard: Nancy
Putting Retirement on Hold CrossFit
Sharing Workout Results with Your Friends Pushes You to Exercise Even Harder NY Mag

“Nancy”

5 Rounds for Time:
400m Run
15 OHS 95/65

Post time and Rx to comments.
Compare with 6.12.16

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Apr 12, 2017 at 11:29am PDT

From our Instagram account: “CFSBK babies sneaking in some Push-Ups and Hollow Rocks while moms get after it in our Diapers & Dumbbells class. Every MWF at 11am.”

Diapers & Dumbbells: Lift, Laugh, Learn, Love

Crossfit South Brooklyn is excited to offer Diapers & Dumbbells, a postpartum fitness class designed to help new mothers and their partners safely return to exercise, connect with other parents, and develop the strength they need to support their growing babies.

Diapers & Dumbbells is a one-hour class that focuses on postpartum rehabilitation, restorative exercises, strength training, and conditioning and includes time for socializing with other parents and their babies. It provides a supportive and educational environment and is appropriate for individuals with or without previous CrossFit experience. Classes are open to mothers (and partners) of all fitness levels and their pre-crawling/pre-walking babies. Scaling options are available to allow anyone to participate and progress. Bring your baby and enjoy an hour of fitness and community.

Classes are led by two coaches to ensure close attention to each participant and help parents manage their babies so they can get the most out of class.

Diapers & Dumbbells takes place at Crossfit South Brooklyn’s 597 Degraw Street location, between 3rd and 4th Avenues. Our facility includes new changing rooms (with showers and towel service) that may serve as a private nursing, pumping, or diaper-changing station.

We encourage new parents or parents-to-be to contact us with any questions at Melissa [at] CrossfitSouthBrooklyn.com

Schedule
Monday: 11am-12pm
Wednesday: 11am-12pm
Friday: 11am-12pm

Pricing
Single Class Drop-In: $25
10-Class Punch Card: $200
20-Class Punch Card: $360 

Members of CrossFit South Brooklyn may use their existing memberships to drop in to this class; however, anyone and everyone is welcome as there are no prerequisites for this class. You can also purchase a punch card for this and our other specialty classes: Yoga, Short Circuit, Active Recovery, and Pilates.

What to Bring
Along with yourself and your baby, we recommend that you bring typical baby changing supplies as well as a blanket to lay your baby on. We suggest bringing your baby to the class in a stroller so that they may be comfortable and easily wheeled around the gym during class.

News and Notes

• Last week we reported on Rob U. and Dan C.’s awesome work at the 2017 Starting Strength Challenge at CrossFit Gantry. The nation-wide results are in (see page 12), and we’re thrilled to annouce that Dan C. placed 1st in the nation in the Men’s Masters division! Congrats, Dan!
• Our friends and neighbors across the street at littlefield are relocating nearby and opening a sister bar and restaurant called Parklife. Back their Kickstarter campaign to help keep this awesome neighborhood institution going!
• Jenna J. recently published another fascinating study for the Guttmacher Institute. Check it out here!

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Yesterday’s Whiteboard: “Nate”
Bovine Colostrum Decreases Intestinal Permeability in Athletes Designs for Health
What It Really Means to Build a Functional Fitness Community BarBend

“Nate”

Performance
AMRAP 20 Minutes:
2 Ring Muscle-Ups
4 Handstand Push-Ups
8 American Kettlebell Swings 32/24kg

Jumping Muscle-Ups are an acceptable sub if you have a few Ring Dips and stability in the catch on the rings. Scale range of motion to up to 2 AbMats and load on the kettlebell as needed.

Fitness
AMRAP 20 Minutes:
10 Pull-Ups
15 Push-Ups
20 Kettlebell Swings

Scale the Pull-Ups to Jumping Pull-Ups and the Push-Ups to knees as needed. The Kettlebell Swings should be on the heavy side for you.

Post rounds, reps, and Rx to comments.

How have your perceptions of strength changed? “I think the biggest change has been in what I perceive to be attractive, what my body ideal is, and the women I find aspirational and inspirational. We grow up with supermodels and a warped sense of what is beautiful. Becoming strong and caring for yourself as an athlete crushes the impressions I once had.”—Coach Lauren

Susan Pittard: Strong Is A Woman

Today we’re very happy to bring you a fourth and final installment of CFSBKer Susan P.’s Strong Is A Woman photos. Susan has been running this series for the past few months. With her permisson, we’ve been reposting some of her photos. We wish we could post them all! Here’s what Susan herself had to say about the series:

“The motivation behind my ‘Strong is a Woman’ portrait series was and is the amazing women and men at CFSBK.  I knew I wanted to shoot a portrait series after being on a ‘break’ of sorts, having my son. I ultimately decided to focus on the women at CFSBK because being a woman, I am impressed by the women I workout next to and I am especially taken by the pregnant women who fly by me in WODs. I also thought about the diversity of this great community. My goal was/is to show that strength can come in a variety of sizes, shapes, and ages. In gathering quotes from my subjects, I have learned that strength breaks boundaries for most people. Being strong is not only physical but it permeates into one’s mental state and creates a wonderful sense of empowerment and well-being for anyone who seeks it. I feel like I have only scratched the surface with this project and I will be excited to shoot more women, hopefully soon. Thank you to ALL the STRONG women who participated and to CFSBK for providing this amazing community that inspires me daily.”

Check out Susan’s Instagram and website. Go here and here and here for our previous posts.

“My pregnancy has deeply enhanced my admiration of CrossFit moms! I feel so fortunate to be part of a community with incredibly strong and inspiring women who come back to the box, pick up the bar and keep adding weight to it. I am looking forward to flexing my momma muscles while I continue to re-conceptualize what my body is truly capable of.”—Mary M.

“Having grown up with violence and abuse, being strong gives me a mechanism whereby I no longer feel vulnerable and meek. Becoming stronger has given me the confidence to be who I am in the world without being apologetic.”—Jennie K.

“Becoming stronger physically has transformed the way I see myself. As a kid, I never considered myself as an athlete. Now I do. Training and competing in powerlifting has given me so much — confidence, discipline, new friendships… I love the fact that at 47-years-old, I took up powerlifting and just competed in my first USAPL meet. It’s fun to feel like a badass.”—Adele M.

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Yesterday’s Whiteboard: Rest Day
“Goat yoga” Is a Thing, and Hundreds Are Lining Up for It CNN
Mat Fraser: The Making of a Champion Bodybuilding.com