Ben L., demoing the appropriate attitude to display mid-WOD | Photo by Thomas H.

• Don’t miss CFSBK’s Star Wars movie marathon TOMORROW, starting at 3pm. Come dressed as your favorite character and bring along Star Wars snacks (and your own beverages!) to share. We’ll be showing movies 4, 5, and 6.  
• Best of luck to our CrossFit Hoboken Winter Challenge 8.0 competitors! Tomorrow, Bryan B., Rio T., Zach H., Andre L., and Brendan N. will be tackling some big WODs. Let us know how it goes, guys!

Seeking New Managing Editor for Your Favorite Blog

CFSBK Managing Editor Kate R. is heading back to Montana for five months starting in the middle of January and we are considering filling her position with a new editor. We will only fill the position if we find the right person. Maybe that person is you!

We’ve had several people tell us they joined CFSBK because they loved our blog and the kind of community and professionalism it reflects. Maintaining a popular blog has been a huge priority for us since the beginning, and we’ve been posting daily content since Day One. The blog is the primary means by which people get information about our gym.

On top of managing content on the blog, the Managing Editor maintains a consistent style guide for all our written materials, solicits and edits articles from our coaching staff, and writes interviews with community members and staff. It’s important that the Editor is an active member of the community.

Details

• Part-time, between 7-10 hours a week. Compensation will be commensurate with experience, and includes a comped membership.
• Posting daily blog posts before midnight according to the blog’s Style Guide, with an accompanying photo from our Flickr account.
• Posting and maintaining event and program pages (and all other pages).
• Posting and maintaining schedule changes on the Class Schedule page, and staying on top of last-minute changes and closures.
• Managing the gym’s Flickr account and ensuring photography needs are taken care of for relevant events.
• Daily communication with Coach David, and occasional check-in meetings.

Requirements

• Self-directed, independent working style, with willingness to take initiative in getting the necessary information for daily posts and events.
• Strong writing and editing skills, and attention to formatting style guidelines.
• Strong attention to detail and ability to quickly and frequently assimilate a large amount of information.
• Familiarity with Squarespace or proven ability to quickly learn a new CMS.
• Staying on top of 10-25 emails a day and responding in a professional manner within 24-48 hours to most correspondence. Regular correspondence with Coach Fox regarding programming and other coaches regarding selling out our various programs.
• Staying on top of all gym events and corresponding with our Events Coordinator. Promoting events in a clear, creative manner.
• Weekly maintenance of various forums and ability to repurpose material for daily blog posts (including Travel Gym Recommendations and CFSBK Classifieds).
• Willingness to take initiative in creating new blog material, including soliciting articles from coaches and interviewing members of the community.
• Willingness to acquire a strong historical knowledge of CFSBK through researching past posts.
• Enthusiasm for the CrossFit community in general and the CFSBK community in particular. Clear understanding of CFSBK’s ethos.
• Video and photography skills a plus, but not required.

To Apply

Email both Coach David (David [at] CrossFitSouthBrooklyn.com) and Kate (Katharine [at] CrossFitSouthBrooklyn.com) with “Managing Editor” in the subject line. Include a brief cover letter and your resume, along with three suggested article/interview or creative blog material ideas. Please include any relevant clips too. 

We will accept applications through December 20th, and will start interviewing potential candidates at the end of this month and beginning of January.

The key requirement for this position is loving the gym and CrossFit. To that end, we are only hiring from within the CFSBK community. 

_____________________ 
Never Miss the Big Lifts Again Juggernaut
People React to Being Called Beautiful 

Power Clean

Warm up to slightly above work weight.

Post loads to comments.
_____________________

“Hollyman”

30 Rounds for Time:
5 Wall Balls 20/10, 14/9
3 Handstand Push-Ups
1 Power Clean 225/155

Today’s hero WOD is a long one and a doozy. Our Comp team did it recently and average times were 25-35 minutes. The low rep scheme makes these movements and weights attainable but don’t let that fool you. The full WOD equals: 150 Wall Ball shots, 90 Handstand Push-Ups, and 30 Power Cleans at a heavy weight. You can scale height and/or weight on the wall ball so that they don’t eat you up too much. 1 or 2 AbMats is ok, or the sub for Handstand Push-Ups today is Push-Ups. The barbell should be heavy, up to about 85% of your best power clean. 

Post time and Rx to comments.

Who loves rowing during Crush Week? Dan, Chris, Eleanor, and Rich do!

• Don’t miss CFSBK’s Star Wars movie marathon this Saturday, starting at 3pm. Come dressed as your favorite character and bring along Star Wars snacks to share. We’ll be showing movies 4, 5, and 6
• The new Training Cycle begins Monday, and the upcoming template is live! You can always access this information in the left-hand tab under Member Resources.

The 2016 Look Feel Perform Better Challenge Info Session and Q&A Meeting 

It’s that time of year again… New Year’s Resolution time. While we believe it’s best to make choices in accordance with your goals and values all of (or at least most of) the time, we recognize that many of us use markers like the beginning of the year to kick-start positive changes. This year’s Challenge will follow a similar model to last year. There are two levels that you can choose to participate from. 

1. With Level 1, you’ll focus primarily on food quality and eating from a large spectrum of whole foods (lean proteins, veggies and fruits, whole grains, and legumes). This is a perfect place to start if you’re new to healthy eating or are having to re-learn what that means for you.
2. With Level 2, you’ll be tracking macronutrients and focusing on eating particular quantities of them, adjusting along the way as necessary.  

This year is a longer Challenge than we’ve done in a while—12 weeks instead of just 6. The reason behind this is that while extreme actions can bring rapid results, we’ve seen this often result in a “crash” where the individual rebels against the limiting factors of extreme dietary challenge. We’d rather you have more inclusive food options and change a few manageable things over a longer period than change many things for six weeks only to get lost in a haze of bagels, beer, and chocolate cake once the Challenge ends. 

Who? The entire CrossFit South Brooklyn Community. 

What? A 12-week challenge meant as a collective kick-start toward healthier nutrition and recovery habits.

Where? Right where you are. You’re encouraged to organize “rest day dinners” either in your homes or out at restaurants with fellow participants. There will be twice monthly (non-mandatory, but helpful) LFPB Challenge Meet-Ups at the gym in addition to the online forums that you can look to for daily support. The key to success is not sweeping immediate change but rather consistent practice each day.

When? There is an Info Session and Q&A on Wednesday 12/16 at 6:30pm in the Annex, where Kettlebell Kitchen will be serving free food! Here we’ll further outline the Challenge and answer any questions you have. The dates of the Challenge are from Saturday 1/2/16 through Saturday 3/26/16. We’ll also be hosting a Community Potluck Dinner on 1/23/16 where you can meet and greet with fellow SBKers and sample some delicious ways they keep on track with their food choices. 

What will I need? For Level 1, only a desire to begin to make better food choices. For Level 2, you’ll need a food scale and a set of measuring cups and measuring spoons since you’ll be measuring out servings of lean protein, clean carbs, veggies, and fats. Whichever level you choose you should plan to do a bit of food shopping and prep beginning the first week to make good food choices easy. 

Why? To look, feel, and perform better! And, for some sweet prizes!

Wait, did you say prizes? Yes. The grand prize for both the men’s and women’s category is two months of FREE unlimited training at CFSBK, a $530+ value! There are also 2nd and 3rd place prizes for the men’s and women’s categories. Last year there was more than $2000 total value in cash prizes and gifts including a free month of dinners from Kettlebell Kitchen, gift cards to Lululemon, grass-fed steaks from Herondale, and lots of other great stuff too. This year looks to have more of the same awesomeness.

Additionally, Kettlebell Kitchen is extending a 15% discount throughout the Challenge to all CFSBK members who are participating! 

Alright, you’re in? Great!

How To Participate:

Complete the following steps by January 5th in order to participate and be eligible for prizes:

• Sign your name on the big list in the community area of the gym.
• Buy-in of $30 cash, given to Front Desk staff.
• Answer a few brief questions and submit your “before” photos according to the guidelines on the Look, Feel, Perform Better website (coming soon). These entries are private will not be published or seen by anyone other than us without your consent.
• Perform the Test WOD and record your results.
• Track points earned daily on the spreadsheet based on how well you’re complying with the guidelines and submit 4 and 8 week check-in submissions.
• Complete your Post Challenge submission by 3/28/16 at the end of the Challenge.

See you at The Look, Feel, Perform Better Challenge Info Session on December 16th at 6:30pm in the Upstairs Annex! 

_____________________
How Harry Trained Harvard Rowing Magazine (this piece is about Coach Nick’s rowing coach at Harvard!)

Did you participate in last year’s Challenge, or a Challenge from years past? If so, how did it go? 

Rack Thruster

1-1-1

Work up to a heavy single thruster from a rack.

Post loads to comments.
_____________________

AMRAP 21 Minutes:
21 Calorie Row
18 Box Jumps 24/20″
15 Kettlebell Swings 72/53

Post rounds and Rx to comments.

Coach Arturo beasting out with his jerks last night, prepping for a big Olympic lifting meet this Sunday!

• CONGRATS to DH3 (October 2011 Athlete of the Month!) and Rebecca G.-C. on their new baby girl! Hazel Rose was born on December 3rd at 6:53pm weighing 7lbs 2oz, 20.5″ long, and she is a beauty. Check out these pictures in our Flickr account!
• 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. 
• SCHEDULE UPDATES: Active Recovery is CANCELLED this weekend, on both Saturday and Sunday.

Don’t Miss Your Chance to Register For the Starting Strength Program (formerly known as Strength Cycle)

In 24 hours, you crazy kids near sold out the Starting Strength Program! If you’re on the fence about signing up, we suggest you get off and sign up today.

Upcoming Program Times and Dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday Jan 4th-Friday Feb 26th (1 space left)
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | THIS OPTION IS FULL
C cycle: Morning beginners, 6:30am Mon/Wed | Monday Jan 4th-Wed Feb 24th (3 spaces left)
D cycle: Continuing Education, 6pm Mon/Wed | Monday Jan 4th-Wed Feb 24th (2 spaces left)
E cycle: Late mornining, all levels, 10am Mon/Thurs, co-taught by Coach Margie | THIS OPTION IS FULL

Each cycle will culminate in a CrossFit Total on Sunday, February 28th.

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes 

Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point 

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!
This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, open gym, and Active Recovery/Yoga/Pilates. 

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement. 

_____________________ 
How To Get Better at Double-Unders (STOP DOING SINGLE UNDERS!) WODPrep 

Miss Bliss, having way too much fun at FGB | Photo by Thomas H.

• SCHEDULE UPDATES: Active Recovery is CANCELLED this weekend, on both Saturday and Sunday.
• Stella Z. wrote a sweet little ditty ode to “Diane” in the comments yesterday, you should check it out. Think John Mellencamp, in case that wasn’t clear. (It took me a second.)

Register Now For Starting Strength Program (formerly known as Strength Cycle), Starting in the New Year!

We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it’s pretty badass. 

Upcoming Program Times and Dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday Jan 4th-Friday Feb 26th 
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday Jan 5th-Sunday Feb 28th 
C cycle: Morning beginners, 6:30am Mon/Wed | Monday Jan 4th-Wed Feb 24th 
D cycle: Continuing Education, 6pm Mon/Wed | Monday Jan 4th-Wed Feb 24th 
E cycle: Late mornining, all levels, 10am Mon/Thurs, co-taught by Coach Margie | Monday Jan 4th – Thursday Feb 25th

Each cycle will culminate in a CrossFit Total on Sunday, February 28th.

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes 

Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point 

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!
This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, open gym, and Active Recovery/Yoga/Pilates. 

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement. 

_____________________
The Challenges for Athletes When Body Image Seeps Into Sports Columbia Spectator
Men’s Locker Room Designers Take Pity on Naked Millennials The New York Times
Library of Babel (an algorithm that contains every possible combination of words, spaces and periods possible)

“Diane”

21-15-9 Reps For Time:
Deadlifts 225/155
Handstand Push-Ups

Scale the load on the deadlift so that you can perform at least 10 reps unbroken, or around 70% of your 1RM. Kipping is allowed on the handstand push-ups as long as you can maintain tension throughout, aka, don’t rest your body weight on your head and neck. Scaling for handstand push-ups is 1 or 2 AbMats or heavy dumbbell push press. If you can perform some handstand push ups but 45 of them isn’t in the cards, consider scaling volume to 15-9-6, or even 9-6-3. 

Post time and Rx to comments.
Compare to 1.12.15 and 6.12.14.

Congrats to everyone who PRed yesterday in Coach Jeremy and Coach Margie’s Strength Cycle Total. Everyone wrapped up a week of PRs in the eighth week of our eight-week programming cycle yesterday, which means… CRUSH WEEK BEGINS TODAY! Get psyched.  

• Coach David penned a new piece for his blog Inside the Affiliate about breaking down Olympic lifting for new(er) lifters. Check out his advice for coaches (and for new athletes)!

All The Good Reps, and Only the Good Reps

By Chris Fox 

We’ve almost all been there before. You’re tired, it’s your 50th pull up, handstand push up, power snatch, or whatever. You sort of, kind of, maybe executed full range-of-motion—but then again, maybe you didn’t. Then, you maybe even tried to squeeze in another (no) rep! Coaches see this, your fellow athletes see this, and you see this.

With a judge in front of you—whether it’s a regular group class, during the Open, or at a local throwdown—you’ll have a harder time getting away with garbage reps. I’d suggest that you shouldn’t let yourself off the hook in your daily training either. Your continued progress over the long haul is the ultimate goal. You want your movements to be truly quantifiable. If you count reps where sometimes your chin gets over the bar and sometimes it doesn’t, then you’re left comparing apples to durian fruit.

At CFSBK, we strive for virtuosity—the principle that you should aim to perform even the simplest movements exceedingly well. With effort and practice, your 300th squat in “Murph” can and in fact should be a mirror image of your first. Be honest about your reps and if you’re not 101% sure, then don’t count them. It sucks, yeah, but don’t be that person who moves really fast but really poorly. Don’t be the person who the next class coming in looks at and says “Uh uh… that’s not a rep.” Be the person with whom you’d be impressed, even if it slows you down a bit. Consider that you may need to scale WODs sometimes. The Rx isn’t for everybody, and even if you do some or most of our WODs Rx’d, there may be some that you should scale load and/or volume. Then, even when you really, really tried to do a good rep but didn’t, resist the urge to count your effort as execution. Only count the good ones.

Crush Week—during which we bias longer, higher volume or benchmark workouts and overlap elements that were programmed on particular days—begins today. Remember: all the good reps, and only the good reps!

 _____________________ 
Dan Bailey does Diane in 1:35 CrossFit
Kristan Clever does Diane in 1:54 CrossFit 

Snatch

1-1-1-1-1

5 attempts at a max for the day. Consider opening up at at around 85% and going up from there. No press outs. If you’re newer to the lift and the load used is more limited by technique than strength, perform 5 or more singles at your technical max, meaning where your form starts to fall apart.

Example Warm Ups (based off 1RM):
Bar
40%
50%
60%
70%
80%

Post loads to comments.
Exposure 8/8
_____________________ 

AMRAP 12 Minutes:
8 Dumbbell Snatch, Alternating, as heavy as possible 
8 Toes-to-Bar
8 Pistols, Alternating
10 Dumbbell Snatch, Alternating 
10 Toes-to-Bar
10 Pistols, Alternating
12 Dumbbell Snatch, Alternating 
12 Toes-to-Bar
12 Pistols, Alternating

…Add 2 reps each round to each movement until time is called. Choose a heavy dumbbell that challenges you, alternate arms from the floor each rep. Sub Knees-to-Elbows or Hanging Knee Raises for Toes-to-Bar and Lunges for Pistols as necessary. 

Post rounds and Rx to comments.

Kate B. getting set to snatch at a mock Olympic lifting meet. BEST OF LUCK to Oly Coach Frankie Murray, who is competing in the 2015 American Open Championships!! Frankie lifts at 4:30pm EST. Hit up this link to get the live webcast! 

Come Watch Even More PRs at Today’s Strength Cycle Total at 2pm!

Coach Jeremy’s and Coach Margie’s Strength Cyclers will wrap up their eight-week cycle today starting at 2:00pm. Lifters will be testing their 1RMs in the back squat, press, and deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs! 

Learn More About Coach Frankie’s Next Level Weightlifting Club at CFSBK

The Next Level Weightlifting Club offers Olympic lifting with strength training and mobility all in one. Weightlifting classes will be held in two-hour windows and taught by Coach Frank Murray. While there will be a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved will receive the week’s programming which they can either do during the training session or on their own times during open gyms. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via email and can submit videos to be evaluated and critiqued. Think of him as your personal coach.

While there are universal weekly workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress. 

Typical Sessions Include:

• Group Warm-up
• Heavy Lift (Snatch/Clean/Jerk)
• Light Lift (Snatch/Clean/Jerk)
• Squats
• Pulls/Presses
• Mobility 

Schedule:

Monday 7:30-9:30pm
Wednesday 7:30-9:30pm
Friday 6:30-8:30am

Pricing:

Drop-In: $30
10 Class Punch Card: $250 ($25 / Class)

Recurring Monthly Memberships:
3x/Oly $200 (Weightlifting Club only)
2x/Oly $150 (Weightlifting Club only) 

Group Group Class Add Ons:
If you’d like to combine Olympic Lifting with our Group class offerings, you can include an add on to your membership which can be used on CrossFit, Open Gym, Yoga, Pilates or Gymnastics Class.

+2x Group Class Add-on $100
+3x Group Class Add-on $150

Sign Up:

REGISTER HERE  

This program is ongoing so participants may sign up whenever they want.
Your credit card will be charged immediately at a prorated rated for the rest of the current month. This membership will then automatically renew on the first of every month moving forward until cancelled.

Any questions regarding this program can be sent to info [at] CrossFitSouthBrooklyn.com and olympiclifter88 [at] gmail.com.

_____________________
The CrossFit Games Needs an Enemy Garage Gym Reviews

Front Squat

1-1-1

Work up to a max effort single. Hip crease must clearly pass below the top of the knee cap before at the bottom of the squat. Feet must stay flat for the duration of the lift. Not hitting minimum depth and/or any movement of the feet constitutes a no lift. If you’re newer to front squatting then find a heavy triple instead.

Be careful not to let your warm-ups fatigue you too much for your heavy singe attempts. Example warm-ups and attempts are below. However, these are just examples, and you should adjust according to how you feel and what’s worked for you in the past. Understand that not every testing day will result in PRs. The takeaway in this example is doing only a few reps (singles or doubles) so as not to be too fatigued for your heavy attempts. Leave yourself at least 2 minutes between your last warm up and your first attempt, then between each heavy attempt as well.

Previous Front Squat 1RM of 165, goal new 1RM ~ 180
45×5, 95×5, 135×1-3, 150×1
165
175
180

Exposure 8/8
Post loads to comments.
_____________________ 

For Time:
50 Russian Kettlebell Swings 72/53
400m Run
30 Burpees
20 Pull-Ups or 7 Muscle-Ups

Post time and Rx to comments.

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

• Want to try something other than group class today? Check out Yoga for Athletes at 10am, Active Recovery at 11am, or Open Gym from 2-4pm!

CFSBK Is Hosting a Star Wars Movie Marathon Next Saturday at 3 PM!

What better way to spend next Saturday (12/12) but gorging on Star Wars? Come dressed as your favorite character and bring along Star Wars snacks to share. We’ll be showing movies 4, 5, and 6 starting at 3 PM!

_____________________
A Day in the Life of Brooke Ence PurePharma 

Attention Dog Lovers! Want a calendar of all your favorite CFSBK pooches? Bree is putting together the annual CFSBK Dog Calendar for 2016 and is considering ordering extra copies as a fundraiser for PupStarz Rescue. Calendars run between $25-30 a pop, and will feature many of your favorite CFSBK pups, as captured by the CFSBK paparazzi over the last year. Email breebree@mindspring.com if you would like to order a copy!

• Want a kitten for Christmas/Hanukkah/Kwanzaa/Chrimbus? KMo and her boyfriend have been fostering an ADORABLE kitten, nicknamed Hammy, who is looking for his forever home. Here’s his adoption page. Hammy will be at Petco Unleashed on 81 7th Ave from around 12:30-4pm TOMORROW. KMo would love to have Hammy adopted within the SBK community. Please contact her at Katie.Mohrhauser [at] gmail.com for more information (and really freaking cute pictures!). 

Take a Survey For PurePharma and Win Healthy Stuff!

PurePharma (our awesome supplement distributors) wants to get to know you better! Fill out their short survey and you’ll be entered to win a 3-month supply of PP3 (includes: 30 daily packets of omega-3, vitamin-D, and magnesium). Enter the survey here.

_____________________
Drunk Girls Get Surprised With Puppies Buzzfeed
A Day in the Life of Our Cavemen Ancestors The Toast 

Clean and Jerk

1-1-1-1-1

5 attempts at a max for the day. Consider opening up at at around 85% and going up from there. No press outs. If you’re newer to the lift and the load used is more limited by technique than strength, perform 5 or more singles at your technical max, meaning where your form falls apart.

Example Warm Ups (based off 1RM):
Bar
40%
50%
60%
70%
80%

Exposure 8/8
Post loads to comments
_____________________

Every Minute on the Minute, 10 Minutes:
8 Burpee-Box Jumps 24/20″

Post reps and Rx to comments.

Throwback to the Lyceum days in 2009, and this exquisite picture of Coach Nick at Fight Gone Bad. #quadgoals

Prevention Strategies to Help You Avoid Getting Sick

Tis the season for a lot of things, including icky colds. Here’s a list we pulled from WebMD to help keep CFSBKers safe and healthy: 

• Think of hand washing as a survival skill (more on this below).
• Never touch your mouth, nose, or eyes without washing your hands.
• Don’t share food and other things that go in the mouth, as in guzzling milk from the carton or double dipping chips.
• Encourage family members or friends to cover their mouths with a tissue when they cough or sneeze and to dispose of the tissue themselves. No time to grab a tissue? Cough or sneeze into the inside of your elbow instead of your hands.
• Avoid sharing personal items like toiletries, towels, and pillows.
• Get proper rest and good nutrition to improve resistance and bolster immunity.
• Use paper towels instead of community towels in the bathroom and kitchen.

According to the CDC, frequent and thorough hand washing is the single most effective way to prevent catching colds, flu, or any contagious disease. Be sure to wash your hands frequently, including the following times: 

• Before and after you prepare food
• Before you eat
• After you use the bathroom
• Before and after changing a baby’s diaper
• After handling animals or animal waste
• After coughing or sneezing
• When your hands are dirty
• More frequently if someone in your home is sick  

To wash hands properly, follow these steps: 

• Wet your hands and apply liquid or clean bar soap. Place bar soap on a soap dish that allows it to drain.
• Rub your hands together vigorously, scrubbing all surfaces for 15 to 20 seconds. That’s about how long it takes to hum the song “Happy Birthday to You” twice.
• Rinse well and dry your hands. In a public restroom, use the air dryer or paper towels.
• In the absence of soap and water, use alcohol-based disposable hand wipes or gel sanitizers.

_____________________
Awe Shots of Awe
Brawn and Brains The New York Times 

Back Squat

1-1-1

Work up to a max effort single. Hip crease must clearly pass below the top of the knee cap before at the bottom of the squat. Feet must stay flat for the duration of the lift. Not hitting minimum depth and/or any movement of the feet constitutes a no lift. If you’re newer to back squatting then find a heavy triple instead.

Be careful not to let your warm-ups fatigue you too much for your heavy singe attempts. Example warm ups and attempts are below. However, these are just examples, and you should adjust according to how you feel and what’s worked for you in the past. Understand that not every testing day will result in PRs. The takeaway in this example is doing only a few reps (singles or doubles) so as not to be too fatigued for your heavy attempts. Leave yourself at least 2 minutes between your last warm-up and your first attempt, then between each heavy attempt as well.

Previous Back Squat 1RM of 165, goal new 1RM ~ 180
45×5, 95×5, 135×1-3, 150×1
165
175
180 

USE SPOTTERS FOR ALL HEAVY ATTEMPTS, NO BAILING.

Exposure 8/8
Post loads to comments.
_____________________ 

50-40-30-20-10 Reps for Time:
Double Unders
Squats

Post time and Rx to comments.

Devi A. between push presses at Fight Gone Bad

CFSBK Is Hosting a Star Wars Movie Marathon Next Saturday at 3 PM!

What better way to spend next Saturday (12/12) but gorging on Star Wars? Come dressed as your favorite character and bring along Star Wars snacks to share. We’ll be showing movies 4, 5, and 6 starting at 3 PM!

Travel Gym Recommendations

• Nikhil visited CrossFit Bloomfield in Bloomfield Hills, Michigan (in the metro Detroit area).
• Rebecca W. recommended Desert Devil CrossFit in Las Cruces, New Mexico (southern NM). 

Visited a new affiliate while traveling recently, or forgot to write one up from past travels? Post a recommendation (or friendly warning) now!

Also, do you have a service you want to share with CFSBK’s community, or a need you think one of us could meet? Or stuff you want to give away/animals in need of adoption/tickets for sale/etc.? Post in CFSBK’s Classifieds! Our members have found apartments, pets, and jobs through our forum. 

_____________________ 
This sand person should really work on his range of motion. NO REP! (Thanks for this, Jess Bailey)