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.

_____________________ 
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

_____________________
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
_____________________ 

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

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

Performance: Medium Intensity, 75-80% x 5 x 4 
Fitness: 3 x 8 Linear Progression 
Heavier than last week.

Exposure 2/8
Post loads to comments.
_____________________ 

For Time:
30 Power Cleans 75/55
20 Pull-Ups
30 Push Presses 75/55
20 Pull-Ups
30 Power Cleans 75/55

The load is meant to be very light, possibly unbroken on the fast end but no more than three sets on the slower end. Scale for Pull-Ups is Jumping Pull-Ups today so that intensity can stay up. 

Post time and Rx to comments.

Suzanne Y. mid-flight at Fight Gone Bad last weekend | Photo by Thomas H.

• 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!
• SCHEDULE UPDATES: AntiGravity is CANCELLED tomorrow.

Good Luck to Our Starting Strength Fall Classic Competitors!

Tomorrow, CrossFit Gantry will host the 2015 Starting Strength Fall Classic. The Fall Classic is a strength meet where competitors have three attempts to establish a one-repetition maximum effort on the squat, press, and deadlift. This meet is held conjunction with gyms around the US and Canada on the same weekend and the results are combined to announce a national winner for the men, women, and teams. Coach Fox and Coach Margie are judging, and the following strong ladies and gents will represent CFSBK at the meet:

Cam C.
Adele M.
Bethany E.
Charlie N.
Nicole A.
Caroline B.
Brad D.
Rob U.

Get after it, everyone! Take lots of photos in your spicy singlets. We’ll be cheering for you!

Plans Tonight? Come Dance the Night Away at the Gym! 

When: Tonight, 8pm to midnight
Where: Your favorite gym on earth!
What: A fundraising dance party with lots of great raffle prizes, food, and drinks, hosted by Brooklyn Community Foundation!
Attire: Gym chic
Cost: Special Discounted price of $30! BCF would also like to extend a $5 discount to CrossFit South Brooklyn members. Purchase discounted tickets here!

Featuring DJ Idlemind “The Appropriate Agent” + chances to win fabulous raffle prizes including exclusive Yankees box suite tickets, courtside Nets tickets, a signed jersey from Mariano Rivera, theatre tickets and more!

Wine provided by Heights Chateau. Light bites provided by JOYA Thai and Concord Market.

All proceeds will benefit BROOKLYN NOW’s 2016 grantmaking program supporting emerging nonprofit leaders.

_____________________ 
Messages For the Future VSauce 

All five of the Chmieleckis participated in Fight Gone Bad last Saturday, and they made this fun video of the day. We DARE you to watch it and not to get a little emotional. 

• SCHEDULE UPDATES: AntiGravity is CANCELLED on Sunday, October 25.

Plans Tomorrow? Come Dance, Drink, and Party at the Gym! 

When: Saturday night, 8pm to midnight
Where: Your favorite gym on earth!
What: A fundraising dance party with lots of great raffle prizes, food, and drinks!
Attire: Gym chic
Cost: $35, TICKETS ON SALE NOW!

Featuring DJ Idlemind “The Appropriate Agent” + chances to win fabulous raffle prizes including exclusive Yankees box suite tickets, courtside Nets tickets, a signed jersey from Mariano Rivera, theatre tickets and more!

Wine provided by Heights Chateau. Light bites provided by JOYA Thai and Concord Market.

All proceeds will benefit BROOKLYN NOW’s 2016 grantmaking program supporting emerging nonprofit leaders.

Want to Learn to Row from an Olympian? Come to the C.R.A.S.H.-B. Kick-Off Meeting With Coach Nick, on October 31!

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
• The program cost is TBD, and various payment options will be available. The program entry fee does not include the CRASH-Bs entry fee, travel to Boston, or accommodations there.

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. 

_____________________ 
Ermahgerddon: The Untold Story of the Ermahgerd Girl Vanity Fair
If you want to fight breast cancer, follow DeAngelo Williams, not the NFL SB Nation

Every 90 seconds for 12 Minutes (8 working sets):
Performance: 3 Touch-and-Go Power Clean + Jerk
Fitness: 2 Clean and Jerks (bail and reset each rep)

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

Exposure 2/8
Post loads to comments
_____________________

For Time:
30 Russian Kettlebell Swings 72/53
400m Run
20 Russian Kettlebell Swings 
400m Run
10 Russian Kettlebell Swings 
400m Run

The kettlebell weight should be light enough for you to perform the reps in 1-2 sets. 

Post time and Rx to comments.

Front Desk Champ Mirko B. beasting out at FGB! | One of our favorite photographers, Asta F., came back to visit and shoot for us on Saturday. Her shots are up in our Flickr account!

• SCHEDULE UPDATES: AntiGravity is CANCELLED on Sunday, October 25.

Go Fishing at CFSBK, and Get Fresh Wild Fish until December!

Thought it was too late to sign up for our amazing fish CSA with BigCityFish? It’s not! 

The season lasts through December 12, and you can still get in on their tremendous program of wild-caught, fresh (never frozen) local fish. Think yellowfin tuna, mahi-mahi, sea bass, flounder and much more! Shares are available in one- or two-pound increments. 

The minimum commitment is only four weeks, they will take the Thanksgiving Saturday off, and you can pause your account easily online any time. Deliveries are Saturdays from 10-12 at the gym. Plus, at $17/lb, the CSA is an unbeatable value. 

Sign up now! Questions/concerns, email Michele at mignyc [at] gmail.com. 

Plans on Saturday Night? Come Dance, Drink, and Party at the Gym! 

When: Saturday night, 8pm to midnight
Where: Your favorite gym on earth!
What: A fundraising dance party with lots of great raffle prizes, food, and drinks!
Attire: Gym chic
Cost: $35, TICKETS ON SALE NOW!

Featuring DJ Idlemind “The Appropriate Agent” + chances to win fabulous raffle prizes including exclusive Yankees box suite tickets, courtside Nets tickets, a signed jersey from Mariano Rivera, theatre tickets and more!

Wine provided by Heights Chateau. Light bites provided by JOYA Thai and Concord Market.

All proceeds will benefit BROOKLYN NOW’s 2016 grantmaking program supporting emerging nonprofit leaders.

_____________________
I Flipped My “Pyscho Switch”: The surprising rage and fury I felt in the cage with mixed martial arts champions Salon
Terry Gross and the Art of Opening Up The New York Times 

Back Squat

Performance: Medium Intensity, 75-80% x 5 x 4 
Fitness: 3 x 8 Linear Progression 
Heavier than last week.

Exposure 2/8
Post loads to comments.
_____________________ 

Performance

“Amanda”

9-7-5 Reps for Time:
Muscle-Ups
Snatches 135/95
Rx for the snatch is a full squat. If it’s caught high there cannot be a discernible pause before riding to the bottom of a squat. Scaling to power snatches is acceptable if lack of mobility requires it. 

Fitness

For Time:
21/15 Calorie Row
15 Power Snatches 95/65
15/12 Calorie Row
10 Power Snatches
9/9 Calorie Row
6 Power Snatches
The barbell weight should be light enough to perform them unbroken on the fast end, or with minimal rest.

Post time and Rx to comments.

The kiddos competed in Fight Gone Bad 2015, too! They all won, of course.

Want to Learn to Row from an Olympian? Come to the C.R.A.S.H.-B. Kick-Off Meeting With Coach Nick, on October 31, at 8:30am!

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
• The program cost is TBD, and various payment options will be available. The program entry fee does not include the CRASH-Bs entry fee, travel to Boston, or accommodations there.

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. 

Here’s what some 2015 team members say about their experience…

“I loved this program. It was challenging and inspiring and I learned a lot about training—accepting the days that are failures, celebrating tiny victories, persevering regardless. For someone who has some social anxiety, it was really the first time I felt real community at the gym. Getting to know the other [participants] was such an amazing bonus to a great program.” 

“I would recommend the program because it truly pushed me to move outside of my comfort zone from what I was used to with exercise and gain a true experience of what it was like to train for something…[Nick is] brimming with experience and knowledge but goes above and beyond—he truly cares about every individual athlete.”

“It’s rare to get the level of focus and feedback we received on mechanics, mental approach, and regimen—for any activity. Let alone from a true expert, let alone in a way that dovetails fluidly from your current (CFSBK) regimen. This sort of attention to detail not only makes you much better at that thing, but reminds you of the importance of that level of focus for anything you want to do well.”

Need a Private Healthy Chef or Baker? Hit Up the Talented Callie F.! 

In addition to being a health-supportive and allergy-friendly private chef, Callie F. is also an allergy-friendly baker. In fact, baking is her true love, and she’s created a pop-up menu of cakes, pies, tarts, and tortes for the holiday season. And if you celebrate nothing, personal sizes are perfect for hitting those macros (she’s lookin’ at you, Noah). All items are completely free of gluten and refined sugar. All can be made dairy-free, several can be adjusted to paleo standards, and absolutely none of them taste like sand!  

In short: 

• All gluten free
• All refined sugar free 
• Allergy-friendly
• Seasonal flavors
• Locally sourced ingredients wherever possible
• Available in personal and standard sizes
• Not disgusting

Cake Menu 

• Spiced Carrot cake with Cashew Cream Frosting (I’m famous for it)
• Real Red Velvet with Goat Cheese Frosting (real beets, real goats)
• Citrus and Cardamom Olive Oil Cake (simple and elegant)  

Pie Menu 

• Pumpkin and Sweet Potato Pie with Goat Cheese Cashew Cream Citrus Icing (personal fave)
• German Dark Chocolate Pecan Pie (holy sheisse!)
• Upstate Apple Crumble Pie (no twist, just delish)

Raw and Vegan Tarts and Tortes 

• Salted Chocolate and Date Caramel Torte (so smooth)
• Chocolate Peppermint Ganache Torte (a cool breeze in your mouth)
• Ambrosia Tart (promotes everlasting life) 

Callie’s website is under construction. Contact her at calmesefreeman [at] gmail.com for price sheets, orders, and inquiries. Bon appetit, mes animaux!

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