Fitness: Hang Snatch Pull + Hang Power Snatch

Performance: Snatch Deadlift (with a pause at the knee) + Touch and Go Squat Snatch

Take 15 minutes to work up to a moderately heavy load on today’s complexes. See if you can meet last week’s numbers or surpass them with good form.
__________________________

High Bar Back Squat

Fitness: 3×8 Across
Add 2.5-5lbs from exposure 2

Performance Heavy 5
Try to beat last week’s heavy 8 by 5-10lbs.

Post loads to comments.
Snatch/HBBSQ e3/6
__________________________

Choose one to perform:
1 Mile run
2K Row
8 Minutes of Kipping Pull-Up Practice

The buy in for kipping pull-up practice is 5 strict pull-ups for the guys and 3 strict pull-ups for the ladies.

Zach H at the 3rd Subway Series event

• Dont forget that the gym will be closed on Friday night and all day Saturday and Sunday, including Sunday night Open Gym. Please check out the alternative events we’re hosting, Track workout on Saturday and Flag Football and picnic on Sunday
• For those who already came on Thursday and will also attend Friday’s group classes, we will have a special floater WOD on tap for you so come on down.

Lost and Found Pictures

Looking for your stuff? See if it’s turned up in our lost and found.
Water Bottles
Shoes and Shirts
Some random stuff

Thank you!

This is a repost from September of last years Athelte of the Month which was the entire community. While we have a new September AOM going live soon, we thought this sentiment still seemed appropriate!

September brings out the best AOM yet, our entire community! We coaches would like to honor you all, and this is the forum to do it in. You come to  Degraw street from near and far, even spending up to an hour on a bike or a subway car to train with us. You come to us early in the morning before work or school, you make time in your lunch hours to WOD with us, and you even make it in in the evening after a long day spent at a desk or caring for kids. You do ‘shifts’ at the gym, caring for your children while your spouse gets their WOD on. You’re willing to hold someone else’s kid so that their mom or dad can finish up at the end of a class. You make time for not just the fitness aspect of CFSBK but you also put in hours and energy to volunteer at events both in-house and on the road. You do your best to learn the names of the people who are squatting and skipping rope next to you. You cheer, hoot, and holler encouragement at your people. SBKers are YOUR people…You lift hard, you row hard, and you push yourself and everyone around you to be better. You are coachable. You are humble, and eager to help a new member feel right at home. You travel and visit CrossFit gyms around the country and world at large and represent South Brooklyn well. You are proud, if not even a little conceited, that you work out at CrossFit South Brooklyn. You bring your dogs into the gym so the dog-less among you can get a little canine love in the form of a belly rub or a lower leg tongue bath. You socialize outside of the gym with other SBKers and know how to show love the Brooklyn way, whether or not you were born here. Most of all, you ‘get it’. You are not selfish and you love to see people do well, which is a big part of why we do well.

Thanks to all you special people who make CFSBK what it is and are part of our team. It doesn’t exist without you.

_____________________
Last Words
The 5 Elements of Effective Thinking
The Open Is Upon Us CrossFit
Reebok CrossFit Anthem

“Fitness”
As Many Rounds As Possible in 15 minutes of:
3 Deadlifts 315/205
6 Toes to Bars
12 Push-Ups
130m Run

“Performance”
As Many Rounds As Possible in 15 minutes of:
3 Deadlifts, 315/205
6 Muscle-Ups
130m Run

Post rounds completed and Rx to comments.
_________________

3×12 Heavy DB Reverse Lunges

Post loads to comments.

A very serious looking Dave F

Ouch: Discomfort, Pain, and the Space Between.

By Noah Abbott

Life, inevitably leads to pain. Wow, hold on.  That’s an incredibly depressing way to start an article about Crossfit.  All the doom metal at the gym must be rubbing off on me.  That said, the mixture of lifting heavy weights, moving our bodies dynamically, and testing our metabolic limits- all agitated within the cocktail shaker of 9-5 sedentary desk jobs- can certainly lead to some ouchies.  Knowing the difference between a stubbed toe and an amputated leg is a crucial ability for any Crossfitter, so let’s examine the pseudo-science of “listening to your body.”

Discomfort

Most of us have had the good fortune to have been hit broadside by the Crossfit Truck.  That global, total body soreness, stiffness, and general fuckupedness is most often caused my high rep conditioning workouts and poor recovery (bad positions, bad sleep, Bad Bad Leroy Brown, or bad, bad, evil, sweet alcohol.) This is muscular soreness, often referred to as Delayed Onset Muscle Soreness (DOMS), and it’s a fact of Crossfitter life.  It’s mainly caused by the eccentric portion of lifts (lengthening/lowering.)  Soreness in and of itself isn’t really problematic, although it does sometimes signify fatigue of the affected muscle. >This feeling can generally be overcome.  Drink some water.  And a cup of coffee.  Get to the gym a little early and move around, jump on an erg or a rope and get your body temperature up.  Take some sort of foamy implement, stick it wherever it hurts (within reason) and roll around on the floor like a kid watching Pokemon.  Anything that increases blood flow to the region- massage, foam rolling or other self-myofascial release, or the awesome and scary Voodoo Band– will help clear up soreness lingering from a workout.

That said, the easiest way to avoid soreness is Not Jumping Off The Deep End.  The easiest way to make yourself really sore is to take a long vacation to New Orleans, subsist entirely on beignets, muffaletta, and booze, and then try and PR Helen on your first day back.  Ask me how I know this.

Discomfort can also present itself during a workout, again, generally a long, high rep conditioning piece.  Just because its hard to breathe doesn’t necessarily mean you are about to die, and just because your legs feel really, really heavy doesn’t mean they are going to fall off.  Both intra and post workout discomfort are pretty normal parts of being a Crossfitter, so get used to them.

When It’s a Problem

Although I’ve said before that some soreness or discomfort within or after a workout is acceptable, the whole game changes if my movement patterns begin to become compromised.  Are you so sore that it begins affecting your ability to get into these basic positions we require for safety:

1. A full depth squat with a neutral lumbar spine and pushed out (abducted) knees?

2. A neutral, braced spine when you deadlift or set up for a clean or snatch?

3. A healthy and mature overhead position, with your elbows locked and biceps in line with your ears?

If your soreness is preventing these positions, then you need to take the time to make it right.  That could mean the tactics described above or even *GASP*, a day off!

(Note: if you can’t get into those positions due to other mobility concerns, and you don’t come to class a half hour early and work on it, well, this is how I feel)

The problem of course, isn’t that your snatches or Fran time will suck, although they will.  The problem is that our bodies are really smart and sneaky, and will still find a way to throw that weight overhead or get your chin over the bar.  Like a carb crazed triathlete twerking their way across the finish line, you’ll get there.  But your body will not be happy with you.  Which leads us to…

Pain

Pain is sharp, localized discomfort that generally signifies structural or systemic damage has taken place. This most often results from some sort of trauma- hitting your thumb with a hammer, falling down stairs, and the like.  While that’s the norm, enough movement through suboptimal ranges of motion can certainly get you there as well.  Pain is a signal to your body that something is wrong and it wants you to stop.  We would be foolish to bull our way past this signal, but oftentimes thats exactly what we do.  If you feel pain during a workout stop, and talk to a coach.  Often this can be surprisingly quick and easy to fix- mostly by targeting the tissues above and below the painful site to feed some systemic slack to your grinding gear.  That approach (which Kelly Starrett calls Upstream/Downstream) along with some Voodoo Band compression can address most of what ails you.

Heed the clarion call of pain, friends, for if you don’t, prepare yourselves for:

Injury

Eventually, in our pursuit of competitive exercise immortality, we may find ourselves injured.  I won’t, and can’t, get too much into the minutiae of the anatomy, physiology, or rehabilitation of an injury.  I am not a doctor.  In fact, none of the coaches are doctors.  That is why, at the end of the day, when an athlete comes up to us with some sort of nebulous description of the pain they are feeling (“Noah, it feels like 2 hamsters are having a sword fight inside my left knee”) we will always recommend that you “get it checked out.”  That does not mean go home, drink a fifth of Old Grandad, and then come back tomorrow.  It does not mean ignore it, or do lots of yoga, and hope it gets better.  It means go to a doctor, who may know what we don’t, and/or get an MRI, which can see what we can’t.  Just because we wear tshirts with skulls on them does not mean that our coaching staff can fix something truly torn or broken.

Now that the gloomy semi-disclaimer is out of the way, I can talk about something I do have personal experience with; the mindset and perspective that injury will give you.  I had the pleasure of spending almost a year rehabbing a disc injury that I inflicted on myself (by being an idiot) before I ever walked into the hallowed hall of physical training that is CFSBK.  I’d never wish the injury or rehab on anybody, but it did give me lots of time to reflect on my priorities and how I wanted to train when I got better.  Ask anybody who has lost time to a significant injury and they will tell you this:

The major goal of each day of training is to have fun, learn a little, and equip yourself to come back tomorrow a little stronger and faster.  Fucking yourself up in pursuit of some vaguely held goal is the opposite of this paradigm.  It’s not fun, you miss “classroom time” and you can forever alter your ability to gain (or maintain) strength and speed.  When you are 80, nobody will care how much you squat, but you will care if you can get up off the toilet without assistance.  Train accordingly.

Coach Fox and Charlie do a partner version of Hotshots 19

CFSBK Closed Friday Night and This Weekend

The gym will be closed Friday night and Saturday and Sunday as we will be hosting Mark Rippetoe for the Starting Strength Seminar. As an alternative, we’re offering some fun off location workouts for all our members adventerous enough to take their fitness outside the box. On Saturday we’ll be running a track WOD in Red Hook and on Sunday we’ll be organizing some flag football in Prospect Park.  Peep the deets below:

Saturday Track Workout
CFSBK will be hosting a remote Track workout on 9/7/13 in Red Hook. This will coincide with the weekend the gym is closed for the Starting Strength Seminar with Mark Rippetoe. We will meet up at 9:30 am by the bleachers at the Red Hook Track (Hicks and Bay) for an outdoor running and body weight workout with your CrossFit buddies. Football (aka , Soccer) is usually going on down the block and the food trucks (tacos!) should still be around for post-WOD replenishment and entertainment. Show up on time and plan to spend about an hour or so warming up and WODding with us. RSVP to christian(AT)crossfitsouthbrooklyn.com so we know how many folks to plan for. If all you know about Red Hook is the Ikea, you’ve been missing out. Come explore this great part of Brooklyn!

Sunday Flag Football and Social
Are you ready for some football?  We will be hosting an informal flag football game in Prospect Park on Sunday, September 8th.  We had a similar gathering a few years ago and it was great fun, despite leaving many of our weekend warriors hobbling around for the next week!  Plan to meet at the Long Meadow field around 10AM, although we may have to move to find a good open space (check the blog for updates!)  Bring picnic blankets, food, drink, babies, dogs, friends and your GAME FACES!  This event is open to everyone, even folks who just want an excuse to hang out with the park and drink beer while people chase each other around. We will probably play until around 2 or 3 pm depending on how the day goes.

Email noah(AT)crossfitsouthbrooklyn if you’re interested in helping set up/break down or have any questions.

Consistency and accountability

Consistency and accountability are two of the most important components for creating success with your fitness goals. Read the two articles below and discuss in the comments section ways you’ve improved your ability to commit to long term habit formation. Conversely, if you’re struggling with either component in your nutrition or training, see what’s worked for other people and attempt to adopt their strategies or find an accountably partner to help keep you on track.

I know what to do … so why am I still not in shape? Precision Nutrition
Average Speed James Clear

Part A
3 Rounds NFT of:

Performance
3 Kick-Ups
20 Hollow Rocks
————————————-
Part B
5 Rounds NFT of:

Performance
5-10 Handstand Push-Ups
Log Roll Left 3 V-Ups, Log Roll Right 3 V-Ups
____________________________

“Annie”

50-40-30-20-10 Reps Rounds For Time Of:
Double Unders
Sit Ups

Post time and Rx to comments.
compare to 2.11.13

Katie Mo Gets Low on High Bar Back Squats

• Happy Birthday, Crystal Castles!

Today’s Schedule

We will have a slightly modified AM schedule today with classes at 7am, 8am, 9am, 12pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm and 8:30pm

Sign Up for Fight Gone Bad 2013!!!

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 $34,000 for the Brooklyn Community Foundation.  BCF is a local organization that is 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.

_________________
“Dizzy Diane” with Gillian Mounsey at CrossFit South Brooklyn CrossFit

Fitness: Work up to a heavy but perfect triple on the Hang Power or Hang Squat Clean

Performance:  Work up to a heavy but perfect triple on the Power or Squat Clean. See if you can best last week’s triples.

If you did the Hotshots 19 WOD yesterday you may be fried, adjust accordingly.
__________________________

Front Squat

Fitness: 3×5 Across
Add 5lbs to last week’s exposure weight.

Performance Heavy 3
Attempt to best last week’s triples by 5-10lbs.

Post loads to comments.
Clean/FSQ e2/6
___________________

10 Intervals of:
10 Russian Kettlebell Swings

Use a heavy Kettlebell and rest as needed.

Nothing like a little community support to get you through a rough WOD.

Thanks to everyone who donated to the Hotshots 19 grant yesterday and particpated in the workout. As of writing a total of 128K+ was raised worldwide for the families of those who perished. To see archived coverage of the live event from Prescott Arizona and see what the current total is, click here. Many of the elite CrossFit athletes completed the workout in sub 30 minutes. Amazing!

Tomorrow’s Schedule

We will have a slightly modified AM schedule that day with classes at 7am, 8am, 9am, 12pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm and 8:30pm
_____________________
What is a Hotshot Crew? CNN
Why Do We Sleep? TED Talks
Gabby Douglas’ routines from the 2012 Olympic Gymnastics trials

This WOD is a doozie and we’ll have scaling options available as usual. Aside from scaling bar weight and pull ups we’ll have a partner version of the workout. Partners will complete the full runs together and split up the volume on the squats, power cleans, and pull ups however they desire.

The CrossFit community recently lost 19 members of Granite Mountain Hotshots firefighting team who tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. CrossFit recently organized a fundraising workout with the CrossFit Kids Foundation where 100% of the donations will be distributed to the families. As a sign of solidarity, CFSBK will be programming the memorial workout today. If you’d like to donate to the cause, you can do so directly online here. Alternatively, CFSBK will be accepting cash donations day of which we will then match via online donation.  There is no requirement or minimums and all donations will be kept anonymous.

• To learn more about what a “Hotshot Crew” is, read the wikipedia page.
• To learn more about the events that transpired on read this NPR report
• To see a video about the Hotshot crew from their gym, Captain CrossFit, click here.

________________________
Hotshots Wives
Meet Clayton Whitted” with Kristi Whitted
Meet Travis Turbyfill” with Stephanie Turbyfill
Support The Families of Fallen Hotshots with Greg Glassman

Dr. Fidler Aligned for his Deadlifts

Annoucing Fight Gone Bad 2013!!!

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 $34,000 for the Brooklyn Community Foundation.  BCF is a local organization that is 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.

——————
When is Fight Gone Bad?
Saturday October 19th, 2013.  First heat beginning at 9am.

What is Fight Gone Bad?
Three rounds of:
Wall-ball, 20lb, 10ft / 14lb, 9ft
Sumo deadlift high-pull, 75/55 pounds
Box Jump, 20″ box
Push-press, 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. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

What if I can’t attend on Saturday 10/19?
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 that you can still participate in the fun!  You’ll still get to create a team name, participate in fundraising and get a FGB tshirt!

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 because Brooklyn has been good to us, we want to help give back to the very community CFSBK is proud to call home.  That’s why we chose to support the Brooklyn Community Foundation.  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 and we’re sure you’ll find one or two not far from you!

Will there be a fundraising minimum? 
While we’d love everyone to make attempts to raise funds, there will be no fundraising minimum to participate.  However as in years past, there will be 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 9/13, we‘ll create teams consisting of 5 athletes.  Shortly after, athletes will get an email from us with their team assignments and all of the details to set up your fundraising page.  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 fundraising page HERE!)

What is this workout again? What if I can’t do the workout Rx’d?
Here’s Coach Glassman explaining FGB in detail.   And don’t worry, we’ll 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 will depend on how many total athletes/teams we have.  We will run 3 teams through the workout simultaneously and will have new heats starting every 20 mins.  Unfortunately, we won’t be able to tell you exactly what time your team will be going until closer to the event.  We hope though that you plan on spending a few hours with us, not only competing but also supporting your fellow teams.  And as usual, we’ll have some tasty adult beverages to enjoy!

Ok, I’m sold.  Where do I register?
Sign me up for Fight Gone Bad 2013!

CFSBK and Ragnar Again!

It’s been too long since CFSBK has had a Ragnar team. Ragnar Cape Cod is happening next spring, so I’m putting out feelers now for how many SBK’ers and friends would be interested in joining a team.

What is Ragnar, you ask? It’s a 200-mile relay over the course of a day and a half. You’ll run, drive, and (maybe) sleep on a beautiful, flat course through Cape Cod, and kick back on the beach with your fellow racers when it’s over. The 200 miles are split unevenly among 12 runners, so there’s room on the team for both experienced distance runners and novices. For more info on the racecourse and how the relay works, visit their site.

Next year’s race takes place May 9-10. If you’re interested and/or have questions, email me at stellavision(AT)gmail.com. No commitments at this point, just putting together a list of interested people. I’ll start asking for firm yeses (and money) closer to race day.

This is not just for SBK members — if you have a friend whom you’d like to race with, have him/her email me too!
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Top 5 Road Blocks in Paleo Paleo Movement
What happened after 2 years of using a standing desk Tricks Of The Trade
Super Mario Brothers In Real Life Parkour
Bring Your Lunch To Work NYT

Fitness: Hang Snatch High Pull + Hang Power Snatch

Performance: Snatch Deadlift (with a pause at the knee) + Hang Snatch

Take 15 minutes to work up to a moderately heavy load on today’s complexes. See if you can meet last week’s numbers or surpass them with good form.
__________________________

High Bar Back Squat

Fitness: 3×8 Across
Add 2.5-5lbs from exposure 1

Performance Heavy 8
Try to beat last week’s heavy 8 by 5-10lbs.

Post loads to comments.
Snatch/HBBSQ e2/6
__________________________

Fartlek Mile

Fartlek, which means “speed play” in Swedish combines aerobic low intensity work with more anerobic high intensity intervals.  Generally the intervals are based on feel and somewhat unstructured.  Play with this protocol for three laps around the block.

Julian Sets Up His Pull Mid WOD

• Happy Birthday, Elena Y!

Upcoming Schedule Changes

Please make note of these upcoming schedule changes at the gym.

Monday, September 2nd (Labor Day)
We will have a slightly modified AM schedule that day with classes at 7am, 8am, 9am, 12pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm and 8:30pm

Friday, September 6th
There will be no PM open gym as we are hosting Mark Rippetoe for the Starting Strength Seminar this weekend. Morning and afternoon classes are on as normally scheduled.

Saturday, September 7th
There are no classes Saturday. We will instead be hosting a Track Workout in Red Hook if you’d like to get a WOD in.

Sunday, September 8th
There are no classes Sunday. We will instead be hosting a Flag Football Game and Social at Prospect Park. All are welcome to attend!
__________________
6 Tips for Not being a CrossFit A$$hole CrossFit IF
Golden Arches: Human Feet More Flexible Than We Thought NPR
6 Truths About Exercise That Nobody Wants to Believe HuffPo

Work up to a heavy load on the barbell complex:
7 Deadlifts
5 Power Cleans
3 Reverse Lunges each leg
1 Thruster

Post loads to comments.

Deesha’s Double Unders

• Happy Birthday Sarah LR and Belated Birthday Sam Ay

Roasted Pork Tenderloin with Vegetables

By Christian Fox

Here’s a great, simple, way to enjoy either of the two sauces from the last recipe installment. If you have the sauces on hand (you do, right?) then most of the prep time, which is minimal, is spent chopping the vegetables. The vegetables are easily interchangeable with others you have on hand or like better. Zucchini, cauliflower, parsnip, or bell pepper would all work well. The denser the vegetable the smaller you’d chop it so they all finish at the same time.

Preheat oven to 425 degrees

You’ll need:
2 1¼ – 2 lb Pork Tenderloins (these often come wrapped two in a pack)
3-5 cloves of garlic, minced
1 large Onion, chopped or sliced into bite sized pieces
1 large Carrot, peeled and ¼ inch slice on the bias
1 head of Broccoli, chopped into bite sized pieces
4 Tbsp Olive Oil
1 tsp Thyme
2 tsp Black Pepper
3 tsp Salt
2 tsp Oregano
2 tsp Cumin
¼ – ½ tsp Cayenne Pepper (or dried chipotle), optional

In a large mixing bowl, toss the onion, carrot, and broccoli with 2 Tbsp olive oil, thyme, and 1 tsp salt to coat the vegetables in oil and seasoning. Spread the vegetables into one layer on a large sheet pan. Put the pork tenderloin in the mixing bowl with the remaining olive oil and salt, black pepper, oregano, cumin, garlic, and chile if using, and toss to coat. Place pork on top of vegetables on the sheet pan and roast at 425 degrees in pre-heated oven until a thermometer reads 150 degrees on the pork, probably 15-20 minutes. Remove the pork to cool before slicing and let the vegetables roast for another 10 minutes so they become a bit crispy (and infinitely more yummy).  Serve the pork sliced over the vegetables and top with either the marinara or the aji’.

Cook! Enjoy!

Pictures of the food here

What was the last thing you cooked that you were proud of?
___________________
Training In The Heat with Bill Starr CrossFit Journal

Melissa Lloyd’s Squat Face

• Hot Shots 19 Workout Announced!
• On Labor Day we will be hosting a slightly modified AM schedule for Group Class. We will have 7am, 8am and 9am classses INSTEAD of 6am, 7am, 8am. Otherwise we will be hosting normal group class times. 

Melissa off to Nigeria!

Today I am packing the last bits and getting the last shots before heading off to Nigeria until February.  I am heading over to consult with the Agriculture Ministry to strengthen market access for commodity crops (consultant jargon,  basically hope to get farmers better prices for crops to build food security). The project is thrilling, but I will miss Brooklyn and the CFSBK crew.

For the past two years the instruction, coaching, cheering, support and friendship from CFSBK enabled gains both in the gym and my life beyond the walls of 597 Degraw. CFSBK’s community helped me develop priceless new outlooks on health, strength and beauty. My new path to fitness at CFSBK even inspired a family challenge resulting in a combined 145 lost since foundations! The reach of motivation from Brooklyn to Texas and beyond is a testimonial to both CFSBK’s quality of coaching and strength of community. Further ramblings will not begin to cover my appreciation of how I feel when I walk under that skull clad garage door.

I googled variations of hotel+gym+squat rack+concept 2 rower and pretty much got back “Did you mean machines you can read a magazine on while working out?” So I would love to hear from the community on hotel/home workouts and motivation tips while on the road. I will be posting to the blog and signing up for Crash B’s for some added accountability!

Thank you again and I look forward to seeing you all in the winter!

Blast From the Past. Here is a pan of the gym layout in 2010. For the folks who have been around at least a year, what has been your favorite gym upgrade?
_____________________
Being Present: Valerie Voboril
Why Do We Clap? Vsauce