One of Leah S.’s second-grade students wrote a super cute story about climbing the rope at CFSBK, and Leah shared the story with us. Sophia is Charmaine E.’s daughter. We’ve also written the text of the story below, with a few minor edits…

The First Time I Climbed a 30-Foot Knotted Rope

By Sophia Hopkins

Me and my mom were walking to CrossFit where my mom works out. When we got there, I felt embarrassed. Everyone was staring at me. I bet they were curious to see what I can do.

My mom’s trainer asked, “Can you climb that knotted 30-foot rope?”

I said, “Yes, but I’m nervous!”

“It’s okay, maybe you need some time to stretch,” said Jess.

I thought, “Hmmmm, maybe I will climb the knotted rope.”

I asked, “Can a lot of adults climb that rope to the top?”

She said, “Not a lot.”

I said, “I will climb the knotted rope.”

But I was scared. I didn’t know what to do.

“What if I fall off?” I asked.

“Trust me, you won’t, ” said Jess. “I’ll put a mat under it.”

1, 2, 3, 4, 5, 6, 6, 8, 9, 10 knots I clmibed. It was not scary, personally. I climbed it multiple times!

But the seventh time, it was time to go. I did not want to go. So I had to climb down the rope. We got our coats on and said bye.

The End!

News and Notes

• Want to try something other than group class today? Check out Active Recovery at 6:30pm, Pilates with KH at 7:30pm, or AntiGravity at 7:30pm.
• Get your yoga on with Jaclyn, at the new time of 9am on Thursday mornings! Whether you’re a seasoned practitioner or brand new to a yoga mat, Jaclyn will offer plenty of options so everyone feels challenged yet still comfortable in this Vinyasa flow class. 
• Still want to sign up for the C.R.A.S.H.-B. World Indoor Rowing Championship? You have until FRIDAY to do so. Get all the details HERE.

_____________________ 
Farewell, Grantland Slate 

Press

Performance: Low Intensity, 65-70% x 7 x 4 
Fitness: 3 x 5 Linear Progression 
Add a few pounds to last week

Exposure 4/8
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Deadlift

Work up to one heavy set of 3 reps
Go heavier than last week’s set of 5. 

Exposure 4/8
Post loads to comments.
_____________________ 

4 Rounds:

In 2 Minutes:
Row 250/200 Meters

then,

Max Thrusters 95/65

Rest 2 Minutes between rounds.

The rows are meant to be fast and the thruster weight should be on the light to medium side. 

Post total reps of thrusters and Rx to comments.
Compare to 2.23.2015. 

60 minute CrossFit group class in 60 seconds!

Hand Care for CrossFitters, Part 2 

In Part 1, Coach Noah explained the why behind tearing, and offered some great tips for how to prevent tears and deal with them when they do happen. This week, we’re back with Part 2 in our Hand Care for CrossFitters series. Coach Fox sat down with (i.e. emailed) CFSBK’s coaching staff recently about the topic. Here’s what the gals on staff had to say about how to keep your hands from opening up and what to do about it if they do.

Fox: How often do you tear your hands or blister while doing CrossFit, and when is the last time you tore? 

Jess:  Sadly, I’ve torn fairly recently. Normally, I tear during high volume pull-ups WODs. I’ve also historically used a lot of chalk so I’m trying to cut back on that. 

Whit: I used to tear quite a lot, maybe once a month? Now, I rarely do. I was sure I would tear during “Murph” with high volume this year, but I have built up a bit of a tolerance by doing higher volume pull-ups more regularly and more Olympic lifting. Yay! Also… I got a weird blood blister thing recently, like a callous that wanted to tear/pop but didn’t quite, and luckily when that eventually came off there was a good layer of skin underneath. 

K Harpz: If I were to put a number on it, I would say about once every two months or less. Generally mine heal up pretty quickly too, unless that sucker is in the palm/crease of my hand. Those are the worst.

JB: I tear about two to three times per year, typically during high volume pull-up WODs. The last time I tore was during “Cindy.” 

MeLo: I honestly can’t recall the last time I tore. I think I’ve gotten good at 1) maintaining my leathery hands and taking care of them regularly and 2) recognizing when my calluses are on the verge of tearing during a workout and changing grip, slowing down, or stopping. The disruption a bad tear causes to training consistency isn’t worth it.

Fox: Have you stopped or modified a workout in order to not tear? 

Jess: Yes, recently I had to modify a 30-minute AMRAP with toes-to-bar because I knew that my hands couldn’t handle it. 

Whit: Yes, not recently, but after my first few tears, I realized it really wasn’t worth it to keep going if I knew I was about to tear. I would be in a lot of pain and end up having to modify my training for a week or so afterward, which is stupid and a potential loss of GAINZ!

K Harpz: Yes. In my opinion, a gnarly tear is not worth ruining your training week.

JB: Yes, but sometimes I get a little too gung-ho and ignore a tear (hence the two to three tears per year). Like Whit and HarpZ said, it’s never worth messing up a week of training.

MeLo: Yes, agree with the ladies above and refer to my answer to #1.

Fox: What is your routine to maintain your hands/calluses? Include stuff like home care as well as how you choose to grip a bar, chalk use, etc…

Jess: I use a pumice stone and foot file combo in the shower, but not as diligently as I should.

Whit: I use a pumice stone in the shower or right afterward, maybe two to three times a  week. I know it’s not ideal, but on high volume pull-up or toes-to-bar work, I use a thumbs-on-top monkey grip most of the time, and then alternate using thumbs-around grip here and there. I don’t use nearly as much chalk for that stuff as I used to… but I still use a decent amount, esp. for Olympic lifting. When gripping a bar for pulling (deadlift, clean, snatch), I try to line up the bar in the crease of my first knuckles, not in the middle of the palm of my hand. 

K Harpz: I like to grip the bar with my thumbs around, as close to the underbelly of my knuckles as possible. The less skin I bunch up in the palm of my hand, the less likely I am to tear. Once I start to notice callus buildup, I shave it down with a pumice stone after allowing my hand to soak in water/applying hand balm. I also have the tendency to chalk up as an excuse to rest, and am trying my best to kick that habit.

JB: I don’t do much hand care, unless picking at my calluses when I am bored or anxious counts. In workouts, I try to be diligent about grabbing the bar right under my knuckles and avoiding bunching up the skin in the middle of my hand (that’s where my worst tears always happen). For the most part, I wrap my thumbs underneath the bar. 

MeLo: I use a pumice stone in the shower regularly plus a callus remover/razor to shave down my calluses two times a month, then smooth them out with a pumice stone. For pull-ups, I tend to use a thumb-over grip to get better purchase on the bar, but that comes at the cost of skin bunching up and making you more susceptible to tears. If I haven’t been diligent about hand care, or if my hands feel at risk, I’ll use a thumb around grip with conscious effort to flatten out the skin on the bar so it doesn’t bunch (that sounds really gross). For barbells, I’ve only had a problem with my thumb using a hook grip, so I tape around my proximal phalange (aka, thumb).

Fox: How do you care for a torn callus or blister when it does happen?

Jess: I immediately wash my hands and cut off any loose skin. I apply an ointment like Aquaphor on the tear to keep it from drying out and then cover with a Band-Aid. I tend to keep it moist so that it doesn’t dry out and crack. Antibiotic ointments tend to dry the wound out so I reserve them for when a tear actually becomes infected, which shouldn’t happen if you keep it clean with soap and water. 

Whit: Wash hands immediately, cut away loose skin with clippers. I use a bit of bacitracin and cover with a Band-Aid for the first couple nights/days. Either keep using a little bacitracin or Aquaphor as it heals so it doesn’t keep splitting. 

K Harpz: Immediately disinfect/wash the area, take sterile manicure scissors, and cut back all of the dead skin. Apply Neosporin and leave the wound open as often as possible, generally I’ve found healing is optimal if it is moist and uncontained. (Unless I’m going on the subway and need to grab onto them slimy poles, of course.) I have Burt’s Bees Hand Balm but also have this stuff for rock climbers that I occasionally use. 

JB: I immediately wash my hands (so painful!) and cut away the loose skin. I’ll apply Neosporin and a Band-Aid. I generally keep a Band-Aid on until it heals.

MeLo: Same as the gals above.

Fox: Any other advice or thoughts you think would be helpful?

Jess:  Don’t have sissy hands like mine! But really, apply less chalk during WODs and try to grip the bar a little higher in the hand (fingers) instead of the palm. Don’t let calluses get big and out of control.

Whit: Gymnastics grips!!! These have made a huge difference for me in high volume workouts and training. I have torn so much less since I started using them.

K Harpz: I know how to make a cheap/reusable hand-wrap made of elastic self-adhering first aid tape. I find it doesn’t really mess up my grip and it adds a nice protective layer for a higher volume pull-up WOD. If anyone would like me to show them how it’s done, I’m happy to help anytime!

MeLo: Consistent hand care. Don’t let your calluses get so big that they get in the way of your training, file them down regularly and keep them smooth. If you feel a tear coming on in a workout, modify your grip, take the time to tape, or sub a different movement. 

Thanks, ladies! Next time we’ll hear from the guys and see what they have to say to help out with out mitts. 

_____________________ 
For Michael Sam and Gay Athletes, What Comes After Coming Out ESPN 

What’s your experience with tearing? Share your tips in the comments!

Every 90 Seconds for 12 Minutes (8 total sets):
Fitness: 1 Snatch
Performance: 1 Hang (full) Snatch
Start at 60% and add weight every 90 seconds. The goals is to finish heavier than last week.

Post loads to comments.
Exposure 3/8
_____________________ 

3 Rounds For Time:
3 Rounds of “Cindy” 
7 Hang Power Cleans 155/105
7 Jerks

One round of “Cindy” is: 5 Pull-Ups, 10 Push-Ups, and 15 Squats. Bands or Ring Rows are okay for the pull ups. The power cleans must start from the hang, and the jerks can be shoulder-to-overhead anyhow (push press, push jerk, split jerk). This should be done unbroken on the fast end, but the bar weight should be medium heavy for most athletes. If breaking up the barbell reps, consider breaking up the hang power cleans at 6, then taking the 7th rep right into your first jerk. TRY NOT TO PUT THE BAR BACK ON THE FLOOR UNTIL YOU COMPLETE ALL 7 JERKS.

Post time and Rx to comments.

Mega congrats to our CrossFit Gantry Spooky Halloween Fest competitors! They CRUSHED it. Team PB & Jacked (Brett F., Bryan B., and Coach Whit) took first, and the Modern Marvels (Matt K., Lauren S., and Brendan N.) took third!

• DAYLIGHT SAVING TIME ENDED AT 2AM. Fall back an hour!
• The New York City Marathon is TODAY. Please allow for extra time crossing Fourth Avenue, and read yesterday’s comments to get some pro tips!
• Kids Club is cancelled today! Join us for CrossFit Preschool at 9am or 10am. 

Check Out Anti-Gravity at 2pm Today! (or Tuesdays at 7:30pm)

Is your kip krap? Are you muscle-ups more like muscle downs? Are your pistols mere pop guns? Coaches Noah and Arturo have designed Anti-Gravity: an hour-long gymnastics strength, skill, and conditioning class.

The class will focus 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. Our goal is to improve not only skill, but gymnastic work capacity and muscular endurance. 

When: Tuesdays at 7:30PM and Sundays at 2PM 
Cost: This counts as a regular group class

Each class will consist of skill work, strength development, conditioning, and flexibility training. Every class will include dedicated strength work and a WOD, so its intention is to be a complete workout of the day on its own.

Email Noah [at] CrossFitSouthBrooklyn.com or Arturo [at] CrossFitSouthBrooklyn.comwith any questions!

_____________________ 
Marathon The New York Times 

Good luck to all SBKers running the marathon today! Be sure to let us know how it goes!

Performance: High Intensity, 85-90% x 3 x 4 
Fitness: 3 x 8 Linear Progression 
Heavier than last week.

Exposure 3/8
Post loads to comments.
_____________________ 

AMRAP 10 Minutes:
20 Wall Balls 20/10, 14/9
20 Burpees

Post rounds and Rx to comments.

Coach Fox’s long-time client, Jess—Neal G.‘s daughter—made Coach Fox this cool shirt… featuring Neal and Coach Fox!

• SCHEDULE UPDATES: Yoga for Athletes is CANCELLED this morning.
• DAYLIGHT SAVING TIME ENDS TOMORROW. Fall back an hour!
• The New York City Marathon is tomorrow. Please allow for extra time crossing Fourth Avenue!
• Don’t forget to attend Coach Nick’s kick-off meeting and technique clinic for the C.R.A.S.H.-B. World Indoor Rowing Championships! He will prepare members in the months leading up to race day, which is Feb. 28th. Get the training schedule/more details HERE, and come learn more (and workout!) at 8:30 AM TODAY.

Good Luck to our CrossFit Gantry Spooky Halloween Fest Competitors!

The following competitors will rep CFSBK tomorrow at CrossFit Gantry. Wish them lots of tricks and treats as they compete!

Muscle Marvels:
Matt K.
Brendan N.
Lauren S. 

PB & Jacked:
Bryan B.
Brett F.
Coach Whitney

_____________________
The Fastest American Woman in the NYC Marathon Is a College Freshman The Wall Street Journal
Daylight Saving Time 101 National Geographic

Speaking of costumes… I don’t even know who this is.

• Don’t forget to attend Coach Nick’s kick-off meeting and technique clinic for the C.R.A.S.H.-B. World Indoor Rowing Championships! He will prepare members in the months leading up to race day, which is Feb. 28th. Get the training schedule/more details HERE, and come learn more (and workout!) at 8:30 AM TOMORROW.
• SCHEDULE UPDATES: Yoga for Athletes is CANCELLED tomorrow, October 31.
• Lost and Found is up. Get your gear before we give it away!

CrossFit Hoboken Winter Challenge 8.0 

CFSBK has sent competitors to this event for the last six years, and it’s always a good time. Some of our people are already signed up. Are you?!

Location: CrossFit Hoboken located at 38 Jackson Street in Hoboken, NJ (See Map)
Time: Day of Check-in begins Saturday December 12th at 7:30am (First WOD to begin at 9:00 am)
Cost: $90 for early registration!
Divisions: Mens RX/ Womens RX & Mens Scaled / Womens Scaled 
Registration: Sign up Here! 

Get more details HERE. See the workouts HERE.

Email Coach MeLo at Melissa [at] CrossFitSouthBrooklyn.com when you register. She’s coordinating practice sessions and rides to the event!

Coat + Canned Food + Book Drive

We’re combining our coat and can drive with a book drive this year. To keep it simple our collection dates for coats and cans and books (children, to be specific) are going to run from November 15 – 25. Please bring all donations to the Front Desk.

New York Cares Coat Drive 
Give the gift of warmth this holiday season. CFSBK is collecting new and gently used winter coats to help keep those in need warm during the winter season. New York Cares aims to collect 100,000 gently used winter coats each November and December and distributes them to thousands of men, women, and children who would otherwise go without them. They work hand-in-hand with a wide variety of Community Partners in New York City to make sure coats are distributed as quickly as possible. We are only collecting coats at this time.  

City Harvest Canned Food Drive 
CFSBK is collecting canned foods to help stock NYC’s food pantries and soup kitchens. City Harvest helps feed the more than 1.4 million New Yorkers facing hunger each year. They provide free deliveries of food to more than 500 emergency food programs throughout New York City. The most needed foods are canned fruit, canned vegetables, canned proteins (like fish and chicken), and peanut butter (plastic jars).

Reading Partners Children’s Book Drive
Reading Partners is a national nonprofit organization that trains students from low-income schools to be confident readers and they need more books! Bring your your gently used children’s books to CFSBK for the Reading Partners Book drive. These books benefit struggling readers from kindergarten to the 4th grade. We’ll post a flyer on the bulletin board with author and title suggestions, please donate new or gently used books only.

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Simone Biles Wins Third All-Around Title at World Gymnastics Championships USA Today 

What’s your favorite Halloween costume you’ve worn?

Every 90 seconds for 12 Minutes (8 working sets):
Performance: 1 Power Clean + Hang Clean + Jerk
Fitness: 1 Clean and Jerk (bail and reset each rep)

Start at 60% and add weight as appropriate. Work up to a max on the complex for the day, heavier than last week. 

Exposure 3/8
Post loads to comments
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5 Rounds Not For Time, or 15 Minutes:
10 Dumbbell Bench Press, as heavy as possible  
10 Erg Strokes
5-10 Floor Levers

Work up to a max set of 10 on the dumbbell bench press. Pull as hard as possible on the rower and record the lowest split you achieve each round. Scale to tuck levers as necessary or scale up to levers up and down (instead of just a controlled down haw we usually run them) if 10 is easy for you.

Post time/rounds and Rx to comments.

Griselle pulling hard at Fight Gone Bad 

• Get your yoga on with Jaclyn THIS MORNING at the new time of 9am! Whether you’re a seasoned practitioner or brand new to a yoga mat, Jaclyn will offer plenty of options so everyone feels challenged yet still comfortable in this Vinyasa flow class. Or check out Active Recovery at 7:30pm.

Bethany E. Shares Thoughts From the Starting Strength Fall Classic

Congrats to all our CFSBK folks who competed in the Starting Strength Fall Classic last Sunday. Superstar Bethany E. also competed, and sent us this cool write-up about her experience at the meet.

About six weeks before the meet I realized I needed to do some specific training, so I asked Coach Margie to write my programming and I switched to an Open Gym membership. I was nervous about squatting heavy for the first time since my second child was born. I had a few failed attempts at returning to heavier squat weights in group class that ended in injury and all seemed to point towards an end to heavy squatting for me. Margie’s program had me squatting three times a week which turns out to be very safe and highly effective. 

The day of the meet started EARLY—weigh-in started at 7am and it was in Long Island City so we all met at the gym at 6:30. I had not eaten or drank any water since 8pm or so the night before because it pays to weigh as little as possible to help your Wilks total. I missed the 56kg weight class by a pound and a half but tried not to care since there wasn’t anything I could do about it at that point. 

Squats are always the most nerve wracking part of a meet so I was happy that my first and second attempts felt smooth. Going on the platform and lifting in front of a bunch of people is always a bit of an out-of-body experience for me. Not having to wait for any cues from the judge was a complete luxury because I could simply look at the bar and then the floor and tune everything out. On my third attempt I hit a lifetime PR and long-standing goal of mine with a 200 pound squat!

My press was a mess—I did my opener but it did NOT fly up like it did in practice earlier in the week. My second attempt didn’t even come off my chest. My press training had been going well, but I guess under pressure I tend to resort to bad old press form habits because I’ve failed the same way at Strength Cycle totals (see the Mother’s Day Total video for example). Margie gave me some cues (hips forward, lean back) and had me practice them with the bar before my last attempt and I managed to pull it together enough to get 72.5 up on my last attempt. I had to use my hips a bit but that’s legit at a Starting Strength meet. Side note: be sure to ask Margie or Coach Jeremy about “Press 2.0” next time you see them. 😉

My deadlift opener felt pretty fast and solid at 215 so I decided to go off plan a bit and jump to 235. When 235 came up fine (despite getting one red-card from Rori who said I didn’t fully lock-out at the top), I decided to go for broke and try my old lifetime PR of 250. I didn’t even realize it until the announcer said it as I was approaching the bar that I was about to attempt a 2x bodyweight deadlift. It came up, it was ugly, my back was rounded, and I totally hyper-extended at the top, but I did it! Next goal is to do it but make it pretty.

Huge huge thanks and love to Margie for taking the time to write out both an A and B plans for attempts for all of the lady lifters. It removed any stress of selecting subsequent attempts and increased my total confidence because I knew that Margie wouldn’t have written down a number she didn’t feel I could physically accomplish since she’d already stated that the goal was to go 9/9 on all of our lifts and to do them with great form.   

I’ve totally got the lifting bug again and cannot wait for Iron Maidens in the spring. Meets are fun in that for the most part you’ve already put in the hard work and now you just get to show up and lift and cheer for and be cheered on by a bunch of other nice strong people. You don’t even have to load your own bar! 😉 I think the best part of the entire experience was by far the camaraderie and company of all the other awesome lifters, especially our crew from CFSBK. 

_____________________ 
Is Seaweed the New New Superfood? The New Yorker 
Some Thoughts About Constant Connectivity The Awl 

Back Squat

Performance: High Intensity, 85-90% x 3 x 4 
Fitness: 3 x 8 Linear Progression 
Heavier than last week.

Exposure 3/8
Post loads to comments.
_____________________ 

For Time:
20 Thrusters 95/65
20 Power Cleans 95/65
20 Push Presses 95/65
20 Overhead Squats 95/65
20 Front Squats 95/65
*5 Burpees every minute starting at 1 minute.

This should be a light/medium weight. Scale as needed, and scale the number of burpees if needed so that you have plenty of time in each minute to perform barbell reps. This WOD is based off programming that came up recently at CrossFit New England where they call it “Air Force.” We changed the Sumo Deadlift High Pulls to Power Cleans.

Post time and Rx to comments.

We loved all of Asta F.’s photos of Andre B. at Fight Gone Bad so much, we decided to post all of them. 

• SCHEDULE UPDATES: Yoga for Athletes is CANCELLED on Saturday, October 31.

Want to Learn to Row from an Olympian? Updated Details and Registration Available for C.R.A.S.H.-B.s!

Do you hate and fear workouts that involve rowing? Do you secretly love them but don’t want to admit it? Either way, you have a good reason to train for the C.R.A.S.H.-B. World Indoor Rowing Championship! Coach Nick will prepare members in the months leading up to race day, which is Feb. 28th. Come to Coach Nick’s  kick-off meeting and technique clinic at 8:30 AM on Saturday, Oct. 31st. What you get:

• 17 weeks of programming
• Three two-hour technique clinics (each of which includes a workout), plus four group races
• One competition T-shirt ($25 value)
• Gym access for workouts on the rowing machine and assigned assistance work
• Remote coaching through video analysis
• Online support via the Facebook group and general support/feedback.

The 17-week program costs $250 for members and $285 for non-members. The price includes free use of the rowing machines and equipment for accessory workouts. A monthly payment option is available.Click HERE for more pricing information. Current members should register at the Front Desk and/or contact us to get the discount code (CFSBKFrontDesk [at] gmail.com).

Saturday Oct. 31: Kick-Off Meeting and Technique Clinic 1
Saturday Nov. 7: 2K Race 1
Saturday Nov. 21: Technique Clinic 2, with workout
Saturday Dec. 5: 6K Race 1
Saturday Dec. 12: Technique Clinic 3, with workout
Saturday Jan. 2: 6K Race 2
Saturday Jan. 30: 2K Race 2
Sunday Feb. 28: C.R.A.S.H.-B. World Indoor Rowing Championship in Boston, MA 

All the Saturday sessions will start at 8:30 AM.

At the kick-off meeting at 8:30AM on Saturday, Oct. 31st, Nick will explain the program in detail. The session will also include the first technique clinic, which will conclude with a workout. 

Send Coach Nick an email at Nick [at] CrossFitSouthBrooklyn.com if you’re interested in the program or if you have any questions. 

Join Jacyln K. For Yoga at the New Time of 9am TOMORROW!

Jaclyn has always had a love for fitness and overall health. She started practicing yoga as her source of recovery both physically and mentally. Her love for yoga drove her to get her first certification in 2007. Since, she has been teaching both Bikram and Vinyasa in the tri-state area. With her extensive study in many lineages of yoga, Jaclyn takes aspects from each creating a flow both challenging and accessible for everyone. 

For Jaclyn, CrossFit and yoga are a brilliant team. She uses her yoga practice not only for added mobility but for strength, focus, and breath work as well.  When Jaclyn works with athletes, she will gear her class around these principles while still keeping things light and fun in the same spirit that a CrossFit class has. Whether you’re a seasoned practitioner or brand new to a yoga mat, Jaclyn will offer plenty of options so everyone feels challenged yet still comfortable in this Vinyasa flow class. 

When: NEW TIME Thursdays at 9am
Cost: Free as part of our Unlimited Membership option, or counts as one of your regular group classes

_____________________ 
Rippetoe Goes Off T Nation
What Happens When a Couple’s Dog Photobombs Their Engagement Pics DnK Photography 

We want to have an annual CrossFit competition at CFSBK, but we need a name for it—something that reflects Brooklyn. Share your suggestions in the comments!

Neal G., a longtime client of Coach Fox’s, has been lifting weights for two decades and training at CFSBK since 2009. He turns 75 next month, and in celebration of his commitment to fitness, we made this fun video.

• Want to try something other than group class today? Check out Active Recovery at 6:30pm, Pilates with KH at 7:30pm, or AntiGravity at 7:30pm.
• Get your yoga on with Jaclyn, at the new time of 9am on Thursday mornings! Whether you’re a seasoned practitioner or brand new to a yoga mat, Jaclyn will offer plenty of options so everyone feels challenged yet still comfortable in this Vinyasa flow class. 

Last Call to Participate in CFSBK’s Second Art Show, on November 21, 2015!

Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, those of us that participated in or attended CFSBK’s first Art Show last year know it looks pretty awesome. Our second Art Show will be Saturday, November 21st, so save the date!

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 to continue being the coolest CrossFit gym on the planet.

Want to Participate?
We’re so excited about everyone who has reached out so far, but we want to hear from more of you! If you are an artist (even if your art is just a hobby!) and are a member at CFSBK, reach out to Kate R. at Katharine [at] CrossFitSouthBrooklyn.com by October 30, 2015 to get on the roster of artists. 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. The volume of responses we receive will determine how many of your pieces we can include.

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, and we can set up booths in the changing rooms for audio-based art.) If you participated last year, please DO NOT repeat work you included for that show.

Want to Learn to Row from an Olympian? Come to the C.R.A.S.H.-B. Kick-Off Meeting With Coach Nick This Saturday!

Do you hate and fear workouts that involve rowing? Do you secretly love them but don’t want to admit it? Either way, you have a good reason to train for the C.R.A.S.H.-B. World Indoor Rowing Championship! Coach Nick will prepare members in the months leading up to race day, which is Feb. 28th. Come to Coach Nick’s info session at 8:30 AM on Saturday, Oct. 31st, to learn all about it. Here’s some basic info: 

• The events at CRASH-Bs are individual
• You don’t have to be an SBK member to participate
• The group will get together for three technique clinics (each of which will conclude with a workout) and four races
• Participants will do the workouts on their own
• Nick will provide support—including video analysis of your technique—throughout the program
• Anyone can join—there is no minimum performance requirement

Come to Nick’s kick-off meeting at 8:30AM on Saturday, Oct. 31st. He’ll explain the program in detail and answer any questions you may have. The session will also include the first technique clinic, which will conclude with a workout.

Send Coach Nick an email at Nick [at] CrossFitSouthBrooklyn.com if you plan to show up or if you have any questions. 

_____________________ 
Recovering Addicts Maintain Sobriety With CrossFit The Mercury Lifestyle
Bad Day For Bacon: Processed Meats Cause Cancer, WHO Says NPR 

Press

Performance: High Intensity, 85-90% x 3 x 4 
Fitness: 3 x 5 Linear Progression 
Add a few pounds to last week

Exposure 3/8
_____________________ 

Deadlift

Work up to one heavy set of 5 reps
Go heavier than last week’s set of 5. 

Exposure 3/8
Post loads to comments.
_____________________ 

Partner AMRAP, 16 Minutes:
5 Toes to Bar
10/7 Push Ups
15 Squats

Partners alternate full rounds. Men do 10 push-ups, women do 7. 

Post time and Rx to comments.

Congrats to all CFSBKers who competed in the Starting Strength Fall Classic yesterday at CrossFit Gantry. They CRUSHED it.

Here are some numbers from our strong folks:

• Charlie N. WON Best Female Lifter, with a squat of 270#, press of 92.5#, and deadlift of 335# (which was also a personal PR). 
• Nicole A. WON Best Female Lifter in the Masters division!
• Bethany E. hit a lifetime PR on her squat at 200#, and hit her all-time deadlift PR at 250# (which is two times her bodyweight!).
• Cam C. hit 210# on her squat, 85# on press, and 245# on her deadlift, all PRs!
• Rob U. hit a deadlift PR of 420# and squat PR of 360#!

If you competed yesterday and we didn’t get your numbers yet, please tell us how it went (even if it didn’t go according to plan)! And anytime you compete in anything athletic or CrossFit-related, please take photos and tell us how it went by posting in the comments or emailing Managing Editor, Kate R., at Katharine [at] CrossFitSouthBrooklyn.com. <3

Join Jacyln K. For Yoga at the New Time of 9am on THURSDAYS!

Jaclyn has always had a love for fitness and overall health. She started practicing yoga as her source of recovery both physically and mentally. Her love for yoga drove her to get her first certification in 2007. Since, she has been teaching both Bikram and Vinyasa in the tri-state area. With her extensive study in many lineages of yoga, Jaclyn takes aspects from each creating a flow both challenging and accessible for everyone. 

For Jaclyn, CrossFit and yoga are a brilliant team. She uses her yoga practice not only for added mobility but for strength, focus, and breath work as well.  When Jaclyn works with athletes, she will gear her class around these principles while still keeping things light and fun in the same spirit that a CrossFit class has. Whether you’re a seasoned practitioner or brand new to a yoga mat, Jaclyn will offer plenty of options so everyone feels challenged yet still comfortable in this Vinyasa flow class. 

When: NEW TIME Thursdays at 9am
Cost: Free as part of our Unlimited Membership option, or counts as one of your regular group classes

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Why Weightlifters Should Front Squat With a Closed Fist Instead of Two Fingers Catalyst Athletics
What New Yorkers Do After Being Stuck on the Subway For Two Hours Gothamist 

Every 90 Seconds for 12 Minutes (8 total sets):
Fitness: 2 Snatches (bail and reset each rep)
Performance: 1 Power Snatch + Hang (full) Snatch
Start at 60% and add weight as appropriate. Finish heavier than last week.

Post loads to comments.
Exposure 2/8
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AMRAP 15 Minutes:
30 Goblet Reverse Lunges, Alternate Legs
40 AbMat Sit-Ups
50 Double-Unders 

Use a kettlebell or dumbbell for the goblet lunges. Rx at 1/4 of body weight. Range-of-motion for the goblet lunge is from full standing to the back knee kissing the floor back up to full standing. Scale to 20 attempts if you don’t have double unders or scale some volume as necessary.

Post rounds and Rx to comments.

Carlos at the top of his SDHP | Photo by Asta F.

• SCHEDULE UPDATES: AntiGravity is CANCELLED today.

CFSBK Kids Club: Sundays at 9am 

Want to come to class on Sundays but can’t find a babysitter? Let CFSBK Kids Club help! This one hour drop-off program is designed for children ages 3 to 8, and will keep them engaged with hands-on activities. While you’re working out, your child(ren) will have the opportunity to explore arts & crafts, science experiments, games, and movement activities. You’ll get peace of mind and they get an hour jam packed with FUN!   

When: Sundays at 9am
Cost: 1st child – $10/child (take 20% off for the older child when siblings are registered together)
5 Pack – $40/child (1 child), $55/siblings (2 children). Purchase packages here.
RSVP Required (at the Front Desk), capped at 8 children

Please note that CFSBK Kids’ Club is a separate program from CrossFit Kids. 

Questions? Email Janelle [at] CrossFitSouthBrooklyn.com

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A $365 Foam Roller? It Exists The New York Times