Fitness 3 x 5 Linear Progression
Add 5 pounds. 
e6/12 

Performance: 85%x1, 90%x1, 95%x1, 90%x1, 85%x1
e3/6 

Post loads to comments.
_____________________

4 Rounds For Time:
400m Run
15 Deadlifts 185/135
15 Wall Balls 20/10, 14/9

Post loads to comments.

Ask Coach Nick how much time he averages daily in a paleo squat 

Bend, Stretch, Mobilize, and Swing on the Rings

• Yoga for Athletes with Coach Whitney at 10am.
• Active Recovery is back on at 11am and noon today with Coach David.
• If you signed up for Ken H.’s rings class (AND THERE’S STILL SPACE!) remember that you’re meeting today from 2-3:30pm!

2014 Subway Series at CFSBK TOMORROW

Tomorrow, from 8am-1pm, we are hosting the final event for the 2014 Subway Series. Please note the following…

• Day classes are canceled.
• Open Gym is extended and starts at 5pm.
• The Teaser class is canceled.
• There will be an after party at Die Koelner Bierhalle afterwards and all are invited.

First Annual Brooklyn Barbell Club Olympic Weightlifting Meet

Ryan J. is lifting today at CrossFit Virtuosity from 11am – 4pm today in the first Brooklyn Barbell Club Oly meet. Is anyone else from CFSBK participating?? Please respond in the comments!

_____________________
Four Things I Learned from Being Bad at CrossFit Tabata Times
Feeding Your Canine Athlete New York Times

The whole crew from Fight Gone Bad 2013

Announcing Fight Gone Bad 2014!!!

Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called Fight Gone Bad. Last year, we raised over $40,000 for the Brooklyn Community Foundation (BCF), a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grantmaking, and community service. This year, we’ll be partnering with BCF again and hope to surpass last year’s donation numbers.

Last year we had 180 members participating and this year, we’re capping it at 200. 

The registration deadline is Monday September 1, 2014.

Tell Me More… 

When is Fight Gone Bad? 
Saturday, October 18th, 2014. First heat begins at 9am. 

What is Fight Gone Bad?

Three rounds, as many reps as possible, of:
Wall-balls, 20lb, 10ft / 14lb, 9ft 
Sumo deadlift high-pulls, 75/55 pounds
Box Jumps, 20″ box 
Push-presses, 75/55 pounds 
Row 

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. When the announcer calls “Rotate,” athletes must move to next station immediately. Each of the three rounds is five minutes, followed by a one-minute rest. One point is given for each rep, except on the rower where each calorie is one point.

What if I can’t attend that Saturday, October 18?
Sign up anyway and select the option to be on Fight Gone Belated! We’ll do our best to coordinate a make-up date with those athletes that can’t attend so you can still participate in the fun. You’ll still get to create a team name, participate in fundraising, and get a FGB t-shirt!

Why are we fundraising?
In the past, our annual FGB fundraiser has been a great way to bring our community together to support great charities—and we chose to support the Brooklyn Community Foundation because Brooklyn has been exceptionally good to us and we want to help give back to the community that CFSBK is proud to call home. If you’re not familiar with BCF, make sure you visit their website to check them out. Or if you’re lazy, at least check out their list of Grantees; we’re sure you’ll find one or two not far from you!

Will there be a fundraising minimum?  
While we’d love for everyone to make wholehearted attempts to raise funds, there is no fundraising minimum to participate. However, as in years past, there will be some sweet prizes awarded to the top Individual and Team fundraisers!  

Ok, you keep talking about fundraising but how should I do this and when should I begin?
Once our registration deadline ends on September 1, we’ll create teams consisting of six athletes. Shortly after, athletes will get an email from us with their team assignments and all of the details to set up their fundraising pages. We’ll be using Crowdrise as our fundraising platform again and participants will have individual fundraising pages that will be super easy to share with friends and family.  (Check out last year’s main fundraising page HERE!)

Tell me more about the workout. What if I can’t do it Rx’d?
Here’s Coach Glassman explaining FGB in detail. And don’t worry, we have scaling options available!  

So the day begins at 9am, but how long will it last? When will my team go?
The length of the event depends on how many total athletes/teams we have. We run three teams through the workout simultaneously and new heats start every 20 minutes.  Unfortunately, we can’t tell you exactly what time your team will be going until we get closer to the event. Of course, we hope that you plan on spending a few hours with us, not only competing but also supporting your fellow teams.  And per usual, we’ll have some tasty adult beverages to enjoy!

Ok, I’m sold.  Where do I register?
Sign up here for Fight Gone Bad 2014!

Once registration closes after September 1, we send an email to request the following information: t-shirt size, your division (Rx or scaled), and whether you need to be on a Fight Gone Belated team.  

_____________________
The Secret to Holding a Plank Longer Science of Us
Humans Need Not Apply CGP Grey
The 38 Most Haunting Abandoned Places On Earth Distractify
7 Reasons Your Injury Is Not Getting Any Better Breaking Muscle

Fitness: High Hang Snatch + Behind the Neck Push Press + OHS (1+1+1)
Work up to a moderate load on the complex. 

Performance: Snatch + Snatch Balance + Hang (knee) Snatch (1+1+1)
Perform 7 reps of the complex at 75% of your 1 Rep Max snatch. 

Post loads to comments.
e3/6 
_____________________ 

15 Minutes or 5 rounds NFT (whichever comes first):
5 Muscle Snatches (with a two-second pause at the knee)
5 Overhead Reverse Lunges, Left
5 Overhead Reverse Lunges, Right
15 Calorie Row in as few strokes as possible

Post rounds and Rx to comments.

The Coach Fox shenanigans continue! Also, check out a new batch of gorgeous photos from photographer Susan Pittard up in our Flickr.

News and Notes

• Please remember that all classes are canceled on Sunday, Open Gym is extended to start at 5pm, and we still need a few judges to volunteer their time to help run the competition. Please contact David [at] CrossFitSouthBrooklyn.com with “Subway Series” as the subject line if you’re interested.
• Feeling like you could be a bit more limber? Check out Yoga for Athletes with Coach Whitney (aka one of our favorite pescatarians) tonight at 7:30pm. 
• CFSBK member Amanda Mc. wrote a super cool article about David’s journey with CFSBK for About.com, called “How One CrossFit Affiliate Owner Built a Thriving Business.” Share it with your CrossFit friends!

Want to Explore the World of the Rings? 

This primer class with Ken H. will introduce participants to the various aspects of the rings: the different grips, above the rings, below, swinging and still rings. We will also touch on how to take care of your hands and taping techniques. We will go over basic positions, movements, and strength holds. 

Time: THIS SATURDAY, August 23, 2-3:30pm
Cost: $20
Buy-in: 10 strict push ups and 1 toes-to-bar or knees-to-bar.

The class is capped at 10 participants, so don’t think twice! Register Here!

Call for CFSBK Artists!

Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, you might have the opportunity to find out! We are considering hosting the very first CFSBK Open Gallery this fall, which would involve displaying a variety of art created by our members, right here at the gym. If you are a visual artist (even if your art is just a hobby!) and are a member at CFSBK, we want to hear from you.

In order to move forward (and convince David this is a good idea), we must hear from at least 10-15 artists by August 31 who are willing to commit to participating. 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 perhaps be the first CrossFit gym ever to curate an art show.

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.) If you make cool shit that would look nice on our walls and want to participate, please email Kate at katharine [at] crossfitsouthbrooklyn.com by August 31. 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. 

_____________________
Always Talk to Strangers The Atlantic
Everything You Need to Know About Planet Earth Kurzgesagt
A Tiny Good Deed Can Go a Long Way Science of Us
A Group Lifts Paraclimbers to Higher Goals New York Times

Fitness: 3 x 5 Linear Progression
Add 5 pounds to last exposure. 
e5/12 

Performance: 1 x 20
Add 5-10 pounds to last exposure.
e3/6 

Post loads to comments.
_____________________

Fitness
AMRAP 10 minutes:
5 Push Ups
10 Dumbbell Hang Power Cleans
15 Sit Ups 

Performance
AMRAP 10 minutes:
8 Box Jumps 30/24″
4 Handstand Push Ups
2 Muscle Ups

Scale is banded muscle ups. Buy in for scaling is 3 Chest to Bar and 3 Ring Dips. Folks close to a muscle up have the option of performing the Outlaw Muscle Up progressions, or doing ONE of the exercises below as a cash out as space and time permit post-WOD. This is entirely up to the coach. Please view this video, starting at around 4:30.

5 x 5 Box Humps (use a false grip)
5 x 3 Banded Transitions (use a false grip)
In both of these movements be sure to set the rings high enough that the arms are fully extended at the bottom. 

Post Rx and rounds to comments.

Thoughtful coaches writing thoughtful notes in their journals 

• Please remember that all classes are canceled this Sunday!

Want to Explore the World of the Rings? 

This primer class that will introduce you to all things rings. The class will introduce participants to the various aspects of the rings: the different grips, above the rings, below, swinging and still rings. We will also touch on how to take care of your hands and taping techniques. We will go over basic positions, movements, and strength holds. 

Time: THIS SATURDAY, August 23, 2-3:30pm
Cost: $20
Buy-in: 10 strict push ups and 1 toes-to-bar or knees-to-bar.

The class is capped at 10 participants, so don’t think twice! Register Here!

Ken Haller’s Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.

_____________________
An Insider’s Guide to CrossFit New York Times
Breathtaking Aerial Landscapes of Iceland by Sarah Martinet Colossal
Are You an Athlete or an Exerciser? Catalyst Athletics
Google Knows You Better Than You Know Yourself The Atlantic

Our fearless paddleboarders on Saturday!

Catching Up With CFSBK Classifieds 

Have you checked out CFSBK Classifieds recently? Jess M. is still available the next couple weeks as a date night/weeknight babysitter. Jude wants you to know about L&M Foreign Auto, who she highly recommends after they helped her out with her 2002 Mini Cooper. And Gina G. still needs to find a new home for her beloved felines, Tim Riggins and Lyla Garrity. Yes, those are their names. 

Have You Traveled to an Affiliate Recently?

Tell us about it in Travel Gym Recommendations. Dan L. recently visited CrossFit 404 in Atlanta and really enjoyed his experience, and our beloved Rebecca C. (who left us for New Jersey) wrote about her new home, CrossFit Speakeasy, in Belmar. Share your travels with us, CFSBKers!

Check out Pilates with KH TONIGHT at 7:30pm!

Feeling like your core could be stronger? Visit Kristin H.‘s world-renowned Pilates class tonight. Drop-in rate is $20, 5 class punch card is $85. You should also attend her class if you want to know what it’s like to practice Pilates while also attending a comedy show. Seriously. K-Dawg is damn funny, and our interview with her in July is proof.

QOD: Are you on Instagram? We are, @crossfitsouthbrooklyn! Include your handle in the comments and share a few of your favorite follows.

1 Press + 3 Push Presses + 5 Push Jerks
Spend 15 minutes working up to a 1 Rep Max on the complex. 

Post loads to comments.
_____________________

5 Rounds, As Many Reps as Possible:
:20 Deadlifts 155/105
:40 Rest
:20 Hang Power Cleans 155/105
:40 Rest
:20 Push Jerks 155/105
:40 Rest 

Post reps and Rx to comments.

The Subway Series crew yesterday at CrossFit Virtuosity 

News and Notes 

• Ever wonder how Coach Jeremy and CFSBK run Strength Cycle? The follow-up to last week’s Inside the Affiliate post is up, called “How to Run a Dedicated Strength Program at your Gym.” Read some CFSBK testimonials and learn even more about getting strong!
• Coach Noah and the Fighting Tacos still need 1-2 more women to play for CFSBK’s soccer team on Sundays on the Lower East Side (the registration for guys is capped and already full). Think of it this way: if you don’t sign up, you’re basically ensuring you’re missing out on good times. Email Noah [at] CrossFitSouthBrooklyn.com for more information.
• SAVE THE DATE FOR FIGHT GONE BAD on October 18, 2014. We are now open for any and all donations for prizes. If you own or work at a business that wants to provide some sort of prize (no matter how small!) for our top performers (for the WOD and fundraising) please email Info [at] CrossFitSouthBrooklyn.com. 

2014 Subway Series at CFSBK this Sunday, 8/24

This Sunday, August 24, from 8am-1pm, we are hosting the final event for the 2014 Subway Series. Please note the following…

• Day classes are canceled.
• Open Gym is extended and starts at 5pm.
• The Teaser class is canceled.
• There will be an after party at Die Koelner Bierhalle afterwards and all are invited.

We Need Judges and Volunteers!

• CFSBK is looking for 12 judges to volunteer their time to help run the competition. There will be a review session with David a few days before the event to discuss range-of-motion standards, judge protocol, and etiquette. Members with Level 1 Certifications will get priority. 
• We also need 1-2 more volunteers to help setting up the PA and running the scoring system. 

Please contact David [at] CrossFitSouthBrooklyn.com with “Subway Series” as the subject line if you’re interested in volunteering.

_____________________
Fixing The Immature Overhead Squat with Miranda Oldroyd CrossFit
10 Things New WOMEN Weightlifters Should Know Catalyst Athletics
Clint Smith: The Danger of Silence TED Talks
How to Enjoy Running on a Treadmill

Fitness: High Hang to Knee Hang to High Hang to Knee Hang Clean + Jerk
Work up to a heavy single on the complex.

Performance: Power Clean + Hang (knee) Clean + Jerk (1+1+1)
Work up to a heavy single on the complex. Press outs are considered missed lifts. 

Post loads to comments.
e3/6  
_____________________

For Time:
550m Run 
3 Rounds
30 Double Unders
20 Thrusters 75/55
10 Burpees
270m Run 

Post time and Rx to comments.

Benson says, “Godspeed and may the wind ever be in your favor” to our Subway Series competitors today!

The 2014 Subway Series is Back with the Third Week! 

Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the 2014 Subway Series! The second competition continues this morning at 9:00am at Crossfit Virtuosity. All are invited to spectate, so come cheer on your fellow South Brooklynites as they compete against other local gyms.

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Relationship Between Core Stability Functional Movement and Performance Team USA
Fixing Droopy Elbows in the Jerk Catalyst Athletics
The Connection Between Beauty and Happiness The Atlantic

Fitness 3 x 5 Linear Progression
Add 5 pounds. 

Performance: 85%x1, 90%x1, 92.5%x1, 90%x1, 85%x1

_____________________

5 Rounds or 15 Minutes:
10 V-Ups
8 Dumbbell Bench Press
6 Chin Ups 

Post loads to comments.

Coach Jess Fox shows us how to smile while lifting like a badass

Bend, Stretch, Mobilize, and Stand on Your Hands

• Yoga for Athletes with Coach Whitney at 10am.
• Active Recovery is at 11am ONLY. THE NOON CLASS IS CANCELED.
• If you signed up for Ken H.’s handstand class, remember that you’re meeting today from 2-3:30pm!

_____________________ 
Mo’ne Davis becomes first girl to throw LLWS shutout CBS Sports
A Day in the Life of Lauren Fisher PurePharma
The Psychology of Oversharing Facebook Couples The Atlantic
5 Tips On How To Start A Conversation About Mental Health Time to Change

Here is Todd C with a solid position during the first pull of a recent Snatch. Note the following 5 things:

1. His back is in full extension and his eyes are looking forward. A rigid spine is necessary for safety as well as effective force transfer through his body. The forward gaze helps keep his chest up and makes coming to full extension at the top of the pull more likely.

2. The bar is balanced over his mid-foot, indicating that he is pulling his knees BACK out of the bar’s path, not moving the bar forward around his knee. Allowing the barbell to trail forward off the floor is one of the most common errors we see at the gym. When you start your pull, stay compact and think about keeping the barbell over the knot of your shoe laces until you clear your knee.

3. Todd’s knees are pushed out, which helps him get into a better start position by facilitating more room for hip flexion. It’s common in a snatch to have your knees literally touching your arms in the initial set up. Not doing this causes an impingent of the thigh and lower abdomen which makes setting your back and achieving an effective start position difficult for most and impossible for other. KNEES OUT!

4. If you drew a plumb line down from Todd’s shoulders, you’d note that they were forward of the barbell, not directly over or behind it. This is an optimal pulling position which will allow him to generate a lot of force when he begins to quickly extend his back during the second pull. This position is achieved by the hips and shoulders raising at the same rate when the lift is initiated. A common error is to either shoot one’s hips up first or prematurely lifting the chest which will decrease your leverage into the rest of the lift.

5. That tight game. 

Recent PRs at CFSBK

At CFSBK, we love to celebrate the gains and accomplishments of our athletes! Below are some recent PRs that people wrote on the board above the wrestling mat, listed in no particular order. Congrats, folks! 

• Laura Mc.—”DT” in 11:39
• Coach Jess Fox—”DT” in 9:28, Clean at 185, 
• Matt Katz—Clean and Jerk at 286, Jerk at 305, “Elizabeth” in 6:53
• Dan L.—”DT” in 10:50
• Alex B.—”DT” in 10:05, Handstand for 1:06 minutes, Clean and Jerk at 285
• Kristie F.—”Nancy” in 15:26
• Flynn Dog Millionaire—”Nancy” in 13:09
• Alex—”Annie” in 5:39 and “Nancy” in 13:03
• Coach MeLo—”DT” in 8:40, “Nancy” in 15:14
• Serene—Deadlift at 315, Squat at 315
• Courtney S.—”Annie” in 5:51
• Zach H.—Muscle up on the rings
• Asta F.—Back squat at 175, Deadlift at 215, Front squat at 145
• Coach Whit—Clean at 145, 98 Double Unders
• Coach McDowell—Clean at 290
• Lauren B.—Snatch at 99, “Elizabeth” in 13:04
• Dee—Snatch at 95kg
• T-Bone—Snatch at 86kg
• Erica—Squat at 3x5x215
• Isaac G.—Clean at 197, Deadlift at 375
• Stella—Deadlift at 280, Squat at 250
• Coach Fox—”Elizbabeth” in 7:47
• Coach JB—”Elizabeth” in 7:30
• Charlie—Deadlift at 315, Squat at 255

QOD: What goals have you achieved in the gym recently?

• SATURDAY SCHEDULING NOTE: The noon Active Recovery class is canceled, but 11am AR is still on. Come on in and mobilize! 

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How Exercise Helps Us Tolerate Pain New York Times
Reebok Jumps on Paleo Bandwagon With Its Own Brand of Bacon The Washington Post
Sleep Hack: Keep Your Feet Outside Your Covers Science of Us
New Nike Running App Tells You What You’re Really Running From The Onion

News and Notes