CFSBK Doubles In Size: 608 Degraw Street

You may have heard recent rumors about a lease being signed after a very, very long search for additional space. We are so excited to officially announce that CFSBK will be expanding to a second, 5,000 square foot location mere feet across from the current gym. The intention of this expansion is to decrease average class sizes, create more options for programming, add new classes and workshops, and generally increase the quality of your member experience with us. We’ve poured our hearts into the gym and have been so grateful to build up a loyal following within our community. Building out the new space will require much more work, but this next chapter in our history continues the theme of responding to your needs and doing the best we can to give you the most effective and engaging training experience possible.

What would you be most excited to see in the new space?

The Life of CFSBK

Sept 2007: David starts CFSBK at St. Mary’s Playground in Carroll Gardens

December 2007: CFSBK moves to The Brooklyn Lyceum and rents space by the hour starting with a whopping two classes per week

January 2010: We find our current home, 597 Degraw Street. Four years later, we still feel like we’re moving in (+4,800 square feet)

December 2013: CFSBK adds the upstairs annex for private training, Foundations, Active Recovery, and a variety of other classes and services (+1,200 square feet)

November 2014: CFSBK expands to add second location on 608 Degraw street (+5,000 square feet)

News and Notes 

• There are lots of new items in the Lost and Found, including lots of Oly shoes. Check it out here and here, claim your stuff!
• Because of the New York City Marathon on Sunday, 4th Avenue will be closed off and you will only be able to cross the street underground at 4th and Pacific, no swipe required (though this will still be a slow process). Please plan ahead!
• Daylight Saving Time ends at 2am this Sunday morning, meaning we gain an hour, so also plan ahead for that (or let your smartphone plan for you). 
• Happy birthday, Alan C.!

_____________________
The Evolutionary Epic Crash Course
We Are All Confident Idiots Pacific Standard
The Dangers of Eating Late at Night New York Times
Squatting Below Parallel with Adrian Bozman CrossFit
This Is What Street Harassment Looks Like For A White Guy Identities.Mic

Fitness: Power or Squat Clean 1-1-1-1-1
5 attempts at a 1RM clean or power clean. Misses count as attempts. 

Performance: Clean 3 x 1
Hit 3 singles between 80% and 90% of your recent 1RM. If you’re feeling good then work at the 90% end, if you’re feeling off then work at the 80% end. Your work reps must be no lighter than 80% and no heavier than 90%. 

then,

Clean Pull
Perform 3 sets of 2 clean pulls at 110% of your 1RM clean. Practice movement and bar path that is consistent with your actual lift on these. 

Post loads to comments.
e5/6
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For Time:
1000m Run
50 Box Jumps
400m Run

Post time and Rx to comments.

CFSBK Masters athlete Bob S. working power cleans

Throwback Thursday

Around this time in October 2008, CFSBK was still meeting in The Brooklyn Lyceum. In lieu of any actual heating system, CFSBK offered the following suggestions for staying warm while working out. Anyone from the Lyceum era can relate to the last recommendation:

1. Wear a hat. A significant amount of heat can be lost from your head, so bring a beanie or cap to help retain heat.
2. Wear layers. Especially for the upper body. Your bottom-most layer should be some sort of synthetic wicking material like DryFit or Thinsulate, while a hoodie or fleece should be fine for your outer layer.
3. Bring an extra layer. Your body can produce a fair amount of heat during the workout, enough to make you sweat buckets despite the temperature. Don’t get caught cooling down… then freezing up in a wet shirt. Have something warm and dry to change into after your workout.
4. Donate massive amounts of money for a new roof, new windows, and more space heaters.

The blog also featured a quote from Louie Simmons, found in The Westside Barbell Book of Methods, that is just as inspiring six years later:

“As far as training partners go, if you run with the lame, you will develop a limp. So only train with those who have the same goals as your own. Everyone can’t be a world champ, but we can all be better.”

There’s Still Time to Sign Up for CFSBK’s Endurance Program, Which Starts TODAY!

What: An 8-Week intensive program based in the form and endurance needs for CrossFit Runners
When: Thursdays at 7pm and Saturdays at 11am, STARTING TODAY!
Where: Determined each week between Prospect Park or Red Hook Track
Schedule and Pricing: $175 full-access to the 8-week program (including bi-weekly coached group sessions, benchmarking, training data, and full plan support and guidance) 

REGISTER HERE 

What to Expect:  This will be 8 Weeks of 2x/a week Running, Drill Work, and the basic biomotor requirements to become a more fluid runner and increase your endurance relative to Crossfit training.  We will work on everything from basic balance and stability, to some run-specific single leg plyo training, and power production specific for the needs of a strong athlete. This program will NOT be a Half-Marathon or Marathon Training program, but it will enhance your ability to absorb any program like that, or simply to increase your metabolic energy systems to help you absorb higher and more intense work loads in your training

Due to the progressive nature of the program, athletes will not be permitted to join after November 6th, 2014.

_____________________ 
Hacking the Workout Journal: Tips for Tracking Your Workouts James Clear
Chronic Resistance Training Reduces the Anabolic Signaling in Response to Exercise – 12 Days of Detraining Restore It SuppVersity 
Artist Steve Spazuk Paints with Fire Colossal 

Fitness: 3 x 5 Linear Progression
Add 5 pounds to last week.

Performance: 5/3/1 3 Week
70% x 3
80% x 3
90% x 3+

Percentages are based off your TRAINING MAX (90% of a recent 1RM). Aim to hit around 6 on the rep out, but save 2 reps in the tank. 

Post loads to comments.
e5/6
_____________________ 

Fitness
3 Rounds:
1 Minute Max Calorie Row
1 Minute Rest
1 Minute Max Push Ups
1 Minute Rest
1 Minute Max AbMat Sit Ups
1 Minute Rest 

Performance
3 Rounds:
1 Minute Max Calorie Row
1 Minute Rest
1 Minute Max Ring Push Ups
1 Minute Rest
1 Minute Max Toes to Bar
1 Minute Rest

Post reps and Rx to comments.

The top fundraising team from Fight Gone Bad 2014, Wall Ball Me, Maybe!

News and Notes 

• TODAY IS THE FINAL VEGGIE CSA PICK-UP! Dry your tears, and come get your greens. Eggs will also be for sale, $6/dozen, exact change only.
• Weekend note: Because of the New York City Marathon this weekend, 4th Avenue will be closed off and you won’t be able to cross the street in the morning. Please plan ahead!
• Daylight Saving Time ends at 2am this Sunday morning, meaning we gain an hour, so also plan ahead for that (or let your smartphone plan for you). 
• Coach David recently visited Rhode Island and dropped in on two gyms. Check out his write-ups in the Travel Gym Recommendations tab, and post your own if you’ve visited other affiliates recently.
• Happy birthday, Nishi U.!

Catching Up With CFSBK Classifieds

• Michele W. wants you to know that Chameleon Cold Brew is hiring Area Sales Managers in NY.
• JJ is subletting her large, studio apartment with fully equipped, separate kitchen from December 24-Jan 5. Perfect for holiday visitors!
• Joel W. was giving away a couch last week, check out his post if you’re interested! He also brilliantly created a thread for holiday car-pooling—check out his post about traveling to Portland, ME over Thanksgiving! 
• Stella Z.‘s choir is performing Haydn’s Die Schöpfung (“The Creation”) at Carnegie Hall on November 3rd and she would love for you to come! 
• Ruth P. wants to help you celebrate loved ones in a meaningful, nonmaterialistic way (intriguing, right?).
• Dan Rx’ed‘s company is hiring a web developer. 
• Erin Mc. posted a reminder to come check out Threes Brewing around the corner from CFSBK, if you haven’t yet! (It’s awesome!)

To the CFSBK Fight Gone Bad 2014 Teams, from Brooklyn Community Foundation

Thank you for another incredible year of Fight Gone Bad. Your strength, energy, and teamwork are truly inspiring and it shows. This year you raised over $38,170 for your Brooklyn communities. Our Board of Directors recognized your leadership and initiative with a match, bringing your total fundraising to $64,510. Congratulations to all of you, especially to the top team, The Paleo Breakfast Club, and top fundraising team, Wall Ball Me, Maybe.

CFSBK is an amazing community and we are proud to have you as a partner in our work to support other amazing communities across Brooklyn. It is evident in your teamwork and camaraderie that you know how to bring out the best in one another. Brooklyn Community Foundation believes in this model. Our mission is to spark lasting social change for a fair and just Brooklyn. We do this by listening and engaging the community, funding and supporting successful programs that are working, and investing in new and innovative ideas. Since 2009, we have directed over $20 million to over 300 of the best and most effective nonprofits across Brooklyn. We have spent the last year talking to residents and leaders from across Brooklyn to identify our borough’s most pressing needs. On October 30th, we will release the findings from this project and talk about how what we heard will translate into an actionable plan for how we can best support our Brooklyn communities.

We cannot do this work without the support of donors like you—thank you. Your support is helping us build a fair and just Brooklyn not just for today, but also for the future. We invite you to join us on the morning of Thursday, October 30th at the Brooklyn Museum to hear about what’s next for the Foundation. You can also check out the following resources to learn more:

Visit BrooklynInsights.org to learn more about our community engagement process and hear more stories from the people we talked to

RSVP for our strategy launch at Brooklyn Museum on October 30th

Learn more about how you can get involved at BrooklynCommunityFoundation.org

From all of us at Brooklyn Community Foundation, thank you for all your hard work and support!

_____________________
The Cold Logic of Drunk People The Atlantic
10 Hours of Walking in NYC as a Woman Hollaback!
Help Save Brooklyn’s Double “D” Pool by Signing This Change.org Petition
How to Eat Real Food for Cheap Barbell Shrugged

Are you running the NYC Marathon this weekend? The CFSBKers we know of are Rob U., Eric E., Aileen, Lily, and Evan.

Adele M. and Coach Nick at CRASH-B’s 2014 in February. To see more cool photos from the event, head over here.

• REMINDER: ACTIVE RECOVERY IS CANCELLED TONIGHT! Check out Pilates with KH at 7:30pm instead. Mad abs, yo!

Want to Learn How to Row From an Olympian Rower?

Whenever we have rowing in a workout, does part of you die inside? Then what could be better than slaving away at the erg for the next three and half months?! Learn to love the erg as much as you fear it: join the CFSBK Indoor Rowing Team to train for CRASH-Bs, the premier indoor rowing championship, on March 1!

Coach Nick (who competed in the Sydney 2000 Summer Olympics) will lead the team through a program to prepare for CRASH-Bs, which be held in Boston on Sunday, March 1. The participants will meet up for three technique clinics (each of which will conclude with a workout), plus regular races at the gym. Nick will post a program for each week, and will provide support (answering questions, evaluating videos, etc.) throughout the next few months for the team. Members will perform the workouts on their own.

The cost of the program is $220. Various payment installment options are available. The fee does not include the $25 CRASH-Bs entry fee, travel to Boston, or accommodations in Boston.

If you’re interested, come to Nick’s kick-off meeting at 2:15pm this Sunday, Nov. 2. He’ll explain the program in detail and answer questions. (Best not to PR your squat that morning – there might also be a workout.) Send Nick an email at nick [at] crossfitsouthbrooklyn [dot] com if you plan to show up or if you have any questions.

Here’s what some past team members say about their experience training for CRASH-Bs:

“The strength of the program, and what makes it so gut-wrenchingly brutal, is that Nick treats you like an Olympian. He was persistent in his desire to push us beyond our limits to new bests and see us succeed on race day.“

“It was an amazing experience for me. I’ve always struggled with staying motivated and consistent with workouts. The team dynamic and structure helped me overcome that in a way that I never have before… It was the hardest physical challenge I have ever tackled, well, except for giving birth… It was freaking amazing…“

There’s Still Time to Sign Up for CFSBK’s Endurance Program!

What: An 8-Week intensive program based in the form and endurance needs for CrossFit Runners
When: Thursdays at 7pm and Saturdays at 11am, starting this Thursday, October 30th
Where: Determined each week between Prospect Park or Red Hook Track
Schedule and Pricing: $175 full-access to the 8-week program (including bi-weekly coached group sessions, benchmarking, training data, and full plan support and guidance) 

REGISTER HERE 

What to Expect:  This will be 8 Weeks of 2x/a week Running, Drill Work, and the basic biomotor requirements to become a more fluid runner and increase your endurance relative to Crossfit training.  We will work on everything from basic balance and stability, to some run-specific single leg plyo training, and power production specific for the needs of a strong athlete. This program will NOT be a Half-Marathon or Marathon Training program, but it will enhance your ability to absorb any program like that, or simply to increase your metabolic energy systems to help you absorb higher and more intense work loads in your training

Due to the progressive nature of the program, athletes will not be permitted to join after November 6th, 2014.

____________________ 
Against the Grain: Should you go gluten-free? The New Yorker
Inner Voices Radiolab
National Geographic Photo Contest 2014 Entries
Stay Healthy on Vacation With This Simple Hack Nerd Fitness

Fitness: Push Press 5 x 3 Linear Progression
Add 2-5 pounds to last week’s weight.

Performance: Rack Jerk 5 x 1
Hit 5 singles between 80% and 90% of your recent 1RM. If you’re feeling good then work at the 90% end, if you’re feeling off then work at the 80% end. Your work reps must be no lighter than 80% and no heavier than 90%. 

Post loads to comments.
e5/6
____________________

Fitness
15-12-9-6-3, for Time:
Deadlift 115/75
Push Press 115/75
Burpee 

Performance
5-4-3-2-1, for Time:
Push Jerk 205/135
Muscle Up

Post times and Rx to comments.

Oly lifting Coach Frank Murray at the 2013 Senior Nationals

LAST CHANCE FOR THE OLYMPIC LIFTING PROGRAM

**We won’t be able to run the cycles if we don’t get enough participants. The deadline for the PM cycle is 12pm today and the AM cycle is at 7pm tonight. Read a couple testimonials below, and even more in the comments on yesterday’s post (including a hilarious little Q&A by Jay)!**

Here’s a testimonial from Front Desk and Social Media Strong Man Matt K.:

“Frank helped me work on all the tiny nagging issues with my snatch and clean and jerk, showing me how to overcome all the issues I’ve had for years. I look at Olympic lifting in a completely different way now, and I’ve already seen Frank’s coaching make my lift more efficient during WODs. Sign up for this class, you won’t regret it.”

And another testimonial (and mild threat) from Funny Strong Man Jay R.: 

“SIGN UP FOR THE OLYMPIC LIFTING CLASS. Personal coaching from two national-level lifters (the man can clean and jerk like 400lbs or something). You will develop a deeper understanding of all of the lifts and and be able to show off to your friends. I don’t know of anyone who did not improve after finishing a cycle. Plus you get to mock the 8:30 class. If you are on the fence DO IT–or else you will have to see more of me in gen pop for the next eight weeks . . .”

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to 2 Open Gym or group class per week.
When: Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 or Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

AM Cycle
Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 
REGISTER HERE

PM Cycle
Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14
REGISTER HERE

Learn more about Frank’s background here.

A Parting Love Letter from Gina G.

Dear CFSBK, 

I’ve been composing this love letter to you in my head for a while now. It’s really all your fault that I’m leaving. Now, that makes it sound like this is not a love letter at all but it is I promise. A little over two years ago I moved back to Brooklyn. I was bummed that the commute was too far to my old Bikram studio and decided I had to find a new way to work out. Maybe something not so repetitive. I was never really great at hot meditation anyway. At that same time I was physically and mentally not feeling great. I was slipping into my 30s. I was an accountant and auditor and didn’t want to be one. My body was in a shape, but just a shape that was all wrong. One day walking up the last block to my office, probably after the subway steps really kicking my ass, I remember thinking to myself, ‘Well I guess this is what getting old feels like and the best shape I’ve been in, in my life is now behind me’. Like a door had shut and an air-lock vault had sealed and I was sucked out into the void of space in some sort of Battlestar Galactica themed metaphor that I now don’t know my way out of. Anyway I was feeling bad and very stuck. And then I heard about CrossFit. And then I booked a teaser at the Black Box. And then I came across CFSBK before that Black Box teaser and the rest is the history of why you’re reading this right now instead of bizarro you over at the Black Box.   

I don’t think I could be doing what I’m doing right now, which is moving to Austin, TX (look me up!) for a part-time job (totally out of my comfort zone) at a little film production company, if I hadn’t build up the physical and mental strength I have over the last two years as a member of Crossfit South Brooklyn. And I never would have shown up to amass all that strength if it weren’t for all of you kick-ass individuals who make up this community, because a lot of what we do is seriously awful, it’s torture you guys, but it’s ok because we all seem to think it’s ok to do that to ourselves as long as we’re doing it together.   

So, I love you Crossfit South Brooklyn. Thank you for being so strong and making me strong and helping me find the strength within myself to start living out some dreams in my life. That dream being, getting my Friday Night Lights namesake cats to Austin, TX where I’ll obviously just live off of the fame of being the human to cats named after FNL characters.  You know that’s my real plan.  (Yes, both cats are coming with me, those beasts are mine forever and ever.) 

Thank you David for bringing these great people together under one roof. Can my life be complete without Saturday morning AR? Maybe, but it will be difficult. Fox, you better not ever have another Foundations better than we were, not ever, never. Aileen, you may be married to Fung now but you’ll always be my Crossfit soulmate.  

Everyone who comes to Austin better look me up! (Take that as a friendly threat.) I leave behind my max taco-eating legacy and you know that game is only going to get stronger where I’m going.

GG Gatto Out!

We miss you already, Gina! You’ll always be a CFSBKer in our hearts. Come back and visit!

____________________ 
An Extraterrestrial Time-Lapse, As Seen From the International Space Station The Atlantic
Revised Nutrition Labels Still Won’t Tell Whole Story New York Times
News About CFSBK’s Old Home, The Brooklyn Lyceum DNAInfo
Putting Your Dumbbells Away—What You Think v. Reality NorCal Strength & Conditioning

If you went Trick-or-Treating as a kid, was there any kind of candy you didn’t like to get?

Fitness: Power Snatch, On the Minutes x 10 minutes
Work at the same heavy weight you worked up to last week, or slightly higher. 

Performance: Snatch 5 x 1
Hit 5 singles between 80% and 90% of your recent 1RM. If you’re feeling good then work at the 90% end, if you’re feeling off then work at the the 80% end. Your work reps must be no lighter than 80% and no heavier than 90%. 

Post loads to comments.
e4/6
_____________________ 

Fitness
In 10 minutes:
200 Double Unders 
then,
As Many Rounds as Possible:
20 Kettlebell Swings
20 Lunges

Performance
Mainsite WOD
As Many Rounds as Possible in 10 minutes:
10 Triple Unders
15 Kettlebell Swings 53/35
20 Lunges

Post rounds and Rx to comments.

Coach Fox recounted his performance at October Iron Fest in the comments last night, but he forgot to mention that he WON the Masters division, in a tie with CrossFit Gantry owner Jay H. He squatted 375#, pressed 175#, and deadlifted a lifetime PR of 490#. We’re so proud of you, Coach Fox! Brad D., Rob U. and Mike also competed and kicked ass!

• Happy birthday, Megan D.!

Want to Improve Your Snatch and Clean and Jerk? 

**We won’t be able to run the cycles if we don’t get enough participants. The deadline for the PM cycle is Monday at 12pm and the AM cycle is Monday at 7pm.**

Here’s a testimonial from Front Desk and Social Media Strong Man Matt K.:

“Frank helped me work on all the tiny nagging issues with my snatch and clean and jerk, showing me how to overcome all the issues I’ve had for years. I look at Olympic lifting in a completely different way now, and I’ve already seen Frank’s coaching make my lift more efficient during WODs. Sign up for this class, you won’t regret it.”

And another testimonial (and mild threat) from Funny Strong Man Jay R.: 

“SIGN UP FOR THE OLYMPIC LIFTING CLASS. Personal coaching from two national-level lifters (the man can clean and jerk like 400lbs or something). You will develop a deeper understanding of all of the lifts and and be able to show off to your friends. I don’t know of anyone who did not improve after finishing a cycle. Plus you get to mock the 8:30 class. If you are on the fence DO IT–or else you will have to see more of me in gen pop for the next eight weeks . . .”

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to 2 Open Gym or group class per week.
When: Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 or Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

AM Cycle
Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 
REGISTER HERE

PM Cycle
Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14
REGISTER HERE

Frank has competed in weightlifting for over seven years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others. 

Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.

Credentials/Experience 

USAW Level II Advanced Sports Performance Coach
Level 1 Local Referee
B.A. Physical Education
2013 American Open Silver Medal: Clean & Jerk
2013 Nationals Weightlifting Silver Medalist: Snatch Clean & Jerk and Total
2011 Nationals Weightlifting Bronze Medalist: Clean & Jerk and Total
2010 Nationals Silver Medalist in Clean & Jerk
2010 Empire State Games Champion in Olympic-Style Weightlifting
2009 Nationals Bronze Medalist: Snatch, Clean & Jerk, and Total
2009 American Open Bronze Medalist: Clean & Jerk and Total

_____________________ 
The 50 Funniest Puns In The History Of Funny Puns Distractify
Cake Left Out In Break Room With No Instructions

Fitness: 3 x 3 Linear Progression
Add 5 pounds to your last exposure.

Performance: 3 – 3 – 3
Work up to a heavy set of 5 reps. No failing. 

Post loads to comments.
e4/6
_____________________ 

For Time:
500m Row
21 Dumbbell Thrusters
400m Row
15 Dumbbell Thrusters
300m Row
9 Dumbbell Thrusters

Post time and Rx to comments.

Lavender Lake Swim Team’s got ups!

News and Notes 

• ACTIVE RECOVERY IS CANCELED TODAY. Check out Yoga for Athletes with Coach Whitney at 10am instead!
• Threes Brewing, our post-Fight Gone Bad host, is having an event from 2pm to midnight, with a food vendor from 4-9pm and some music. Follow them on Instagram to learn more, spread the word and come hang!
• Coach Fox is competing today at the IronFest strength lifting meet organized by Starting Strength coaches at CrossFit Gantry from 8am-4pm. He will have three attempts to establish a one-rep maximum in the squat, press, and deadlift. We’re cheering for you, and can’t wait to hear how it goes!

_____________________ 
Let the Body Rest, for the Sake of the Brain The Atlantic
10 Best Stretches for Runners SparkPeople

Coach Whitney shows Juan how to use his lats to keep the bar tight to his body

News and Notes

• Happy birthday, Thomas H.!
• SCHEDULE UPDATES: Active Recovery is cancelled tomorrow (10/25). Check out Yoga for Athletes with Coach Whitney at 10am instead!
• Threes Brewing, our post-Fight Gone Bad host, is having an event tomorrow from 2pm to midnight, with a food vendor from 4-9pm and some music. Follow them on Instagram to learn more, spread the word and come hang!
• Reminder: Construction is being done on the two downstairs bathrooms from 7am – 6pm over the next two weeks, and only one will be available at all times. Some work is also being done to a couple pull-up bars. You can use the bathroom upstairs (on the way to the annex). We apologize for any inconvenience, but we promise we’ll be prettier by the end!
• Gina G. is leaving us to pursue her dreams in Austin, TX, and tonight is her last night in town! She’s hanging out at Double Windsor in Park Slope and would love for you to join her, from 7pm onwards. 210 Prospect Park West at 16th street!

These 3 Programs Start in the Next Week! What Are You Waiting For?

1. CFSBK Olympic Lifting Program with Coach Frankie Murray

If we don’t get enough people to sign up for both of these options, we won’t be able to run the cycles! Spread the word, and don’t delay!

Here’s a testimonial from Front Desk and Social Media Strong Man Matt K.:

“Frank helped me work on all the tiny nagging issues with my snatch and clean and jerk, showing me how to overcome all the issues I’ve had for years. I look at Olympic lifting in a completely different way now, and I’ve already seen Frank’s coaching make my lift more efficient during WODs. Sign up for this class, you won’t regret it.”

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to 2 Open Gym or group class per week.
When: Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 or Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

AM Cycle
Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 
REGISTER HERE

PM Cycle
Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14
REGISTER HERE

Learn more here.

2. Strength Cycle with Coach Jeremy

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.

We are offering five 8-week strength programs that will involve the following:
* Small group training designed to increase your competency with the lifts.
* Consistent and repeated exposure to the powerlifts along a linear progression of weight
* Short and intense complementary conditioning workouts.
* Group discussions on lifting topics including: planning warm-ups, the mental aspect of lifting, and elements of the adaptive response to strength training.
* New PRs.

Upcoming cycle times and dates:
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday Oct 28th – Sunday Dec 21
E cycle: All levels, 10am Mon/Thurs Monday Oct 27th – Thursday Dec 18th 

The A, C, and D cycles are FULL.

Each cycle will culminate in a CrossFit Total on Sunday, December 21th.

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

2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point

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. 

3. CFSBK Endurance Program with Coach Mike O.

What: An 8-Week intensive program based in the form and endurance needs for CrossFit Runners
When: Thursdays at 7pm and Saturdays at 11am, starting October 30th
Where: Determined each week between Prospect Park or Red Hook Track
Schedule and Pricing: $175 full-access to the 8-week program (including bi-weekly coached group sessions, benchmarking, training data, and full plan support and guidance) 

What to Expect:  This will be 8 Weeks of 2x/a week Running, Drill Work, and the basic biomotor requirements to become a more fluid runner and increase your endurance relative to Crossfit training.  We will work on everything from basic balance and stability, to some run-specific single leg plyo training, and power production specific for the needs of a strong athlete. This program will NOT be a Half-Marathon or Marathon Training program, but it will enhance your ability to absorb any program like that, or simply to increase your metabolic energy systems to help you absorb higher and more intense work loads in your training

Program begins on Thursday October 30th, 2014. Due to the progressive nature of the program, athletes will not be permitted to join after November 6th, 2014.

REGISTER HERE 

_____________________ 
10 Things You Should Never Do in the Box… No Neon No Rep
The Most Famous Sitcom Residences In New York City Scouting New York
10 Signs You’re Overtraining Box Life Magazine
This Is the Average Man’s Body The Atlantic

Fitness: Power Clean, On the Minutes x 10 minutes
Work at the same heavy weight you worked up to last week, or slightly higher. 

Performance: Clean 5 x 1
Hit 5 singles between 80% and 90% of your recent 1RM. If you’re feeling good then work at the 90% end, if you’re feeling off then work at the 80% end. Your work reps must be no lighter than 80% and no heavier than 90%. 

Post loads to comments.
e4/6
_____________________ 

5 Rounds for Time:
6 Clean and Jerks 135/95
20 Double Unders

Post Rx and reps to comments.

CFSBK’s new brood of cute kittens, or the fierce Gatto Vatos at FGB on Saturday? (Alternate caption: Who knew Coach Fox would make such a good house cat?)

Random Musings from Coach David

If you’ve ever been in a class with Coach David, you know that sometimes really weird, interesting, and beautiful things come out of his mouth. Over the summer of 2013, when I was hammering him with questions about his yet unbirthed blog, Inside the Affiliate, he happened to say the following and I quickly wrote it down. It’s pretty great and articulates CFSBK’s ethos in a beautiful way. Enjoy—and go out of your way to connect with someone new in class today!

“A psycho–social element of fitness that’s part of our business philosophy is that this isn’t just about getting fit, but about meeting people and doing things that might make you uncomfortable. These things are important for a tribe to build community and togetherness—it all creates a deeper connection to the program and a deeper relationship with what you’re doing physically. This kind of community engagement encourages retention—the more people you know, the more people who will notice you’re not in class. Especially in New York, it’s easy to be alone in a crowd and though we have eight million-plus people, it’s often hard to meet people. We’re creating opportunities for like-minded people to connect.” 

These 3 Programs Start in the Next Week! What Are You Waiting For?

1. Strength Cycle with Coach Jeremy

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.

We are offering five 8-week strength programs that will involve the following:
* Small group training designed to increase your competency with the lifts.
* Consistent and repeated exposure to the powerlifts along a linear progression of weight
* Short and intense complementary conditioning workouts.
* Group discussions on lifting topics including: planning warm-ups, the mental aspect of lifting, and elements of the adaptive response to strength training.
* New PRs.

Upcoming cycle times and dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday Oct 27th – Friday Dec 19th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday Oct 28th – Sunday Dec 21
E cycle: All levels, 10am Mon/Thurs Monday Oct 27th – Thursday Dec 18th 

The C and D cycles are FULL.

Each cycle will culminate in a CrossFit Total on Sunday, December 21th.

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

2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point

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. 

2. CFSBK Endurance Program with Coach Mike O.

What: An 8-Week intensive program based in the form and endurance needs for CrossFit Runners
When: Thursdays at 7pm and Saturdays at 11am, starting October 30th
Where: Determined each week between Prospect Park or Red Hook Track
Schedule and Pricing: $175 full-access to the 8-week program (including bi-weekly coached group sessions, benchmarking, training data, and full plan support and guidance) 

What to Expect:  This will be 8 Weeks of 2x/a week Running, Drill Work, and the basic biomotor requirements to become a more fluid runner and increase your endurance relative to Crossfit training.  We will work on everything from basic balance and stability, to some run-specific single leg plyo training, and power production specific for the needs of a strong athlete. This program will NOT be a Half-Marathon or Marathon Training program, but it will enhance your ability to absorb any program like that, or simply to increase your metabolic energy systems to help you absorb higher and more intense work loads in your training

Program begins on Thursday October 30th, 2014. Due to the progressive nature of the program, athletes will not be permitted to join after November 6th, 2014.

REGISTER HERE 

3. CFSBK Olympic Lifting Program with Coach Frankie Murray

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to 2 Open Gym or group class per week.
When: Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 or Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

AM Cycle
Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 
REGISTER HERE

PM Cycle
Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14
REGISTER HERE

Learn more here.

_____________________
The Case for Drinking as Much Coffee as You Like The Atlantic 
If You Were Blind, How Would You “See” a Photo?
Your Horoscopes—Week Of October 21, 2014
Spinal/Body Mobility Drills with Scott Hagnas Catalyst Athletics

Fitness: 3 x 5 Linear Progression
Add 5 pounds to last week.

Performance: 5/3/1 5 week
65% x 5
75% x 5
85% x 5+

Percentages are based off your TRAINING MAX (90% of a recent 1RM). Aim to hit around 10 on the rep out, but save 2 reps in the tank. 

Post loads to comments.
e4/6
_____________________ 

AMRAP 10 Minutes:
10 Chest to Bar Pull Ups
15 Push Ups
30 Squats

Post time and Rx to comments.

Jason M. was so frightened by Val shouting at him that he did enough reps (331) to take second place at FGB on Saturday

• Happy birthday, Aileen!!

Construction for the Next Two Weeks

Construction is being done on the two downstairs bathrooms from 7am-6pm over the next two weeks, and only one will be available at all times. Some work is also being done to a couple pull-up bars. You can use the bathroom upstairs (on the way to the annex). We apologize for any inconvenience, but we promise we’ll be prettier by the end!

4 Remaining Options to Augment Your Training at CFSBK

Along with all our regular programming, we love providing you with additional ways to augment or push your training at CFSBK. We offer Pilates classes on Tuesday nights at 7:30pm with KH, Yoga for Athletes with Coach Whit on Thursday nights at 7:30pm and Saturday mornings at 10am, and Active Recovery classes on Tuesday nights at 6:30pm, Saturday at 11am and 12pm, and Sunday at 11am. 

We also offer the following four programs, which are all about to start new cycles either this weekend or next week. Ken’s Rings Class and two sections of Strength Cycle already sold out, so check the other options out, and look forward to challenging yourself in a new way! 

1. Strength Cycle with Coach Jeremy

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.

We are offering five 8-week strength programs that will involve the following:
* Small group training designed to increase your competency with the lifts.
* Consistent and repeated exposure to the powerlifts along a linear progression of weight
* Short and intense complementary conditioning workouts.
* Group discussions on lifting topics including: planning warm-ups, the mental aspect of lifting, and elements of the adaptive response to strength training.
* New PRs.

Upcoming cycle times and dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday Oct 27th – Friday Dec 19th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday Oct 28th – Sunday Dec 21
E cycle: All levels, 10am Mon/Thurs Monday Oct 27th – Thursday Dec 18th 

The C and D cycles are FULL.

Each cycle will culminate in a CrossFit Total on Sunday, December 21th.

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

2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point

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. 

2. Competition Team Practice with Coaches MeLo and Arturo

CFSBK Competition Team practices will recommence this Saturday, October 25 at 2pm.  Practices will be held every Saturday at 2pm going forward.  Participation and eligibility requirements are outlined below.  

Participation / Competition Requirements:
Register for and compete in the Open, and submit scores for all workouts.
Register for and compete in at least 2 other CrossFit competitions per year. 

Eligibility Requirements / Performance Standards:
Athletes must possess all of the Strength and CrossFit Benchmark requirements, seen here. 
Athletes must possess 1/3 of the Skill requirements, seen here.

Please email Coach MeLo at Melissa [at] CrossfitSouthBrooklyn.com if you are interested in participating or if you have any questions. 

3. CFSBK Endurance Program with Coach Mike O.

What: An 8-Week intensive program based in the form and endurance needs for CrossFit Runners
When: Thursdays at 7pm and Saturdays at 11am, starting October 30th
Where: Determined each week between Prospect Park or Red Hook Track
Schedule and Pricing: $175 full-access to the 8-week program (including bi-weekly coached group sessions, benchmarking, training data, and full plan support and guidance) 

What to Expect:  This will be 8 Weeks of 2x/a week Running, Drill Work, and the basic biomotor requirements to become a more fluid runner and increase your endurance relative to Crossfit training.  We will work on everything from basic balance and stability, to some run-specific single leg plyo training, and power production specific for the needs of a strong athlete. This program will NOT be a Half-Marathon or Marathon Training program, but it will enhance your ability to absorb any program like that, or simply to increase your metabolic energy systems to help you absorb higher and more intense work loads in your training

Program begins on Thursday October 30th, 2014. Due to the progressive nature of the program, athletes will not be permitted to join after November 6th, 2014.

REGISTER HERE 

4. CFSBK Olympic Lifting Program with Coach Frankie Murray

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to 2 Open Gym or group class per week.
When: Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 or Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

AM Cycle
Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 
REGISTER HERE

PM Cycle
Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14
REGISTER HERE

Learn more here.

_____________________ 
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