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Tuesday
Jan062015

Rest Day

Behind the Desk: Camillionaire!

You all love the Underneath the Hoodie series and now we’re bringing back the Behind the Desk series, about our beloved and much appreciated Front Desk staff. These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together.

We'll be rolling out a few of these over the next few weeks, so stay tuned! And now (drum roll, please), introducing...

Name (and any nicknames): Camille aka Cam (which most people call me) aka Camillionaire

Where were you born and where did you grow up: I was born in Manila, Philippines and moved to the U.S. when I was 3 years old. I grew up in Springfield, Virginia, about 12 or so miles outside of Washington, D.C. 

How long have you been CrossFitting, and how did you arrive at CFSBK? I have been CrossFitting for a little more than a year now, I actually got into CFSBK through Todd C. and Crystal C. I used to run a lot with Michael C. (September's Athlete of the Month!) then started lifting weights at the YMCA and was looking for a change!

What are you up to when you're not at 597 Degraw Street: I am at home drawing, staring at my laptop screen while drawing, annoying our three cats, playing board games with buds, watching crappy TV, watching movies, or going to shows to see cool bands!

First album that you loved: I definitely fell in love with the Minor Threat - Complete Discography at the age of 15, it was one of the first CDs I bought at this local store called Waxie Maxie's. This was recommended to me by some friends who were into the DC hardcore/punk scene at the time. This band and album got me into that kind of music, and I met some really cool people in that community.  I just remember hearing songs like 'In My Eyes' and having my teenage mind completely blown. Before that I was listening to 90s alternative bands, rap, and bad/awesome 90s dance music on the side (I still have a soft spot for 90s Jock Jams). 

"Ask me about that time I...": Met Harvey Pekar (of American Splendor fame) and got him to smile in a picture with me... I can show you the picture!

Favorite restaurant or bar in Brooklyn: I am a big big fan of Dram Shop because they have the best burgers!!! Second fave is Hometown BBQ.

Favorite and least favorite lift: My favorite lifts are cleans! My least favorite lifts are snatches!

Any Front Desk PSAs you'd like to share? I always enjoy a good smile on a CFSBKer's face as they come in or walk by! I enjoy people telling me about their day or whatever is on their mind. So come say hi (when we aren't busy) to a Front Desk person!  

Also, a PSA for CFSBK and life in general, from the words of two dudes named Bill and Ted: "Be excellent to each other!!!"

Tuesday Reading Material

_____________________
‘Battling’ Up a Sheer Yosemite Face, Seizing a Dream, Not a Rope New York Times
The Most Important Skill In Science or Self-Improvement Is Noticing the Unexpected Slate
What’s New on Netflix: January 2015 Vulture
CrossFit-Obsessed Travelers Are Taking Adventure to the Extreme Yahoo Travel

Reader Comments (36)

Wednesday's Programming

Front Squat

Fitness: 3 x 3 Linear Progression
Add 5-10 pounds to last week.

Performance: Work up to a Heavy Single (80-90% of 1RM), then Max Reps at 80% of 1RM (capped at 20)

Post loads to comments.
e6/6
_____________________

Courtesy of Pat Sherwood
4 Rounds For Time:
4 Power Cleans 205/135
4 Front Squats
4 Shoulders to Overhead
Should be heavy but manageable. Scale to a load at which you can perform four unbroken reps of each movement, understanding that the shoulders to overhead will likely be the limiter.

Post time and Rx to comments.

January 5, 2015 | Registered CommenterDavid Osorio

Totally creeping at midnight to check the workout before bed. That resolution to go to bed early failed tonight.

All I need to say is - love cam! She's always friendly, smiley and encouraging. Plus- her deadlifts are badass!

January 6, 2015 | Unregistered CommenterJenny M

Cam is all the badasses put together

January 6, 2015 | Unregistered CommenterBrad

YAY CAM!! I love Cam! Such an awesome addition to our FD staff!

January 6, 2015 | Unregistered Commenterlindstar

Any day Camille's in the house, the whole gym sets a PR for coolness, just saying. Great interview!

January 6, 2015 | Unregistered CommenterAmanda Mc

A) Camille is awesome
B) Dram Shop burgers are awesome
C) That photo of Cam jumping in the air is also awesome.
D) YAY CAMILLE.

Squats from yesterday:
350x3
400x4
500x2 - This was an accidental double at my old PR (!). I forgot to take off a pair of 25s, so I picked this up thinking it was 450. It was not 450.
4 sets of 450x5

Followed by 5 sets of 20 hollow rocks and ABC.

January 6, 2015 | Unregistered CommenterMatt Katz

Cam, queen of positive peer pressure! Yeah!

7 AM (with Cage, yay!) Went too easy on myself today on everything, based on feeling really beaten down by yesterday's meatheadness and burpees. I'm still not at 100%, but...yeah, I was working at about 75% and I think I'm closer to all the way healthy than that.

FSQ 165, then 150x8. True 80% would have been 160. I should have either done that or tried for one more rep at 150.

WOD 5:20 with 93#. Again...should have done 103. I feel really unsure of myself cleaning above 100 but it was only 4 reps/round...I could have done it (and gotten it overhead with no issues).

Cash out was fun. I have an inexplicable love for one-handed KB swings.

January 6, 2015 | Unregistered CommenterStella

Cam is perfect as the first person people see when entering CFSBK. Always smiling, super friendly and remembers everyone's name. Now I have to try a dram shop burger.

January 6, 2015 | Unregistered CommenterMattyChm

Normally I am quite disdainful of people who are not born and bred New Yorkers . Cam, however, is the exception. What a great person to see when you arrive at the gym - so happy she made her way to CFSBK and is repping us up front.

Last night: Bench - 165x3x5. Should have gone heavier. I hope we do another round of bench next cycle so I can try and pr. Deadlift - managed 285x4. The last rep was a major grind so I did not attempt the fifth. Burpees in 8:51. Probably went a little slow, but that is what happens when you have a whole day to contemplate the impending suck.

January 6, 2015 | Unregistered CommenterJay-Star

Yay Camille! I always love walking in and seeing Camille smiling at the front desk! Great interview.

Some 7am Oly lifting work...haven't been doing much of this lately.

Worked up to five single hang snatches at 42kg. These felt pretty good today, light and I was getting underneath the bar fairly legitimately...much better than snatches from the floor at this weight.

Then, worked up to five single clean and jerks at 60kgs. Cleans were fine, jerks were kind of here and there. My fourth one went up super easy and felt weightless, but I had trouble stabilizing underneath the bar. Working on maintaining a straight bar path (I tend to push out) and actually getting underneath the bar.

January 6, 2015 | Unregistered CommenterLil JB

Cam is awesome and always smiling. In her honor, I'm going to try to be excellent to everyone today.

6am. Front squat: 135x5, 225x3, 255x1, 275x1, 295F, 225x8. 295 would have been a 10# PR. McDowell encouraged it after seeing 275 move so well. The rep at 295 came down a little slowly and then tipped a little forward. Pretty sure I can hit that weight if the stars are aligned. Metcon Rx: 14:18. Doing this at 205 was a little insane. Shoulder to overhead was the limiter. Warmed up with push presses and push jerks, but those quickly devolved into a bit of ugly during the workout. Body didn't want to drop under the bar. In hindsight, should have warmed up with split jerks. Didn't want to attempt the switch part way through the workout when we haven't split jerked this cycle.

January 6, 2015 | Unregistered CommenterPeter

Congrats Cam. She always has a smile and an upbeat greet at 6am.

6am.

FSQ: 220x2, 180x8
I confused myself about which program I was following. Quickly adjusted and did my rep out. I felt that I had a rep or two left but had a hard time maintaining a good rack position.

Metcon: 16:37 @ 155#
First round at 175# and then dropped to 155# for the remaining 3 rounds. My form was ugly as sin and there is no particular place to hide in this metcon. I reverted to split jerk after the 2nd round which helped. Avoid singles on the S2O.

January 6, 2015 | Unregistered CommenterBK

BK and Peter: After our class, Jess said we all went too light, and McD said, "I made 6 AM go way too heavy!" He wasn't kidding!

January 6, 2015 | Unregistered CommenterStella

Cam is the absolute best! so great to see at the front desk and even more fun to workout with!

January 6, 2015 | Unregistered CommenterSam P

6am. FSQ 205x3x3 with a fail on the last rep. Fox said my hips were back and I felt it on the way down. I'm disappointed in that fail because I should have had it.

WOD: 10:44 @ 155. I was nervous to do this at 155 but that ended up being the right weight. This was heavy though and I hated every minute of it. I'm walking around pretty stiff now and will definitely be feeling this one tomorrow.

January 6, 2015 | Registered CommenterElliott

Camille is the best. Always glad to see her excited and happy face around the gym.

6am

Front Squats: 215x3x2, 215xF
Lost tension at the bottom, dropped the bar.

Metcon @ #155: 11:45ish
Stuck to my strategy throughout of
3 cleans
1 clean/4 squats/1 s2o
2 s2o
1 s2o

Switched to split jerk more towards the end, which was a big help. A few ugly press-outs here, but I think this weight was right for me. Tough workout!

January 6, 2015 | Unregistered CommenterAlex C

Wow, great to be back after 6 weeks off b/c of knee surgery. Nice to see your shining faces, 6am! And go Cam!

Felt fine on the strength portion of Monday's workout - 245x1 and 185x16 on bench, 285x5 a-ok on deadlift - but my conditioning is, well, not too great: I limped through to 81 burpies in the 10 minutes. Bird by bird....

January 6, 2015 | Unregistered CommenterScott

For The Cam I will slink out to say YASSSSSSSS. The best. Okbai!

January 6, 2015 | Unregistered CommenterOGJB

I <3 Camille!!!!

January 6, 2015 | Unregistered CommenterK HarpZ

Cam is the best life and lifting partner a person could ever hope for. <3

Anyway, last Meathead Monday last night with David and Ro at 7:30:

Bench Press - 45x5, 135x5, 185x3, 205x2, 215x1, 185x11
The 185 felt rough in warm-ups, so I was surprised to get 11 on the rep out.

Deadlifts
135x5, 225x5, 315x3, 360x5
Hook grip killed me on the work set, and looking back I think I should have done another warm-up set at around 275 like I have been doing for the past few weeks to acclimate better. The first four reps at 360 were not great, as it felt like I was about to drop the bar. Used a switch grip on the very last rep and it felt fine.

WOD - 8:48. Buck furpees. Maybe could have gone a touch faster, but I decided to focus on landing flat on my feet, since I usually tend towards the toes and need to work on that a bit. I was successful earlier on, but less as the reps increased and I just wanted to stop doing burpees.

January 6, 2015 | Unregistered CommenterMichael C.

I don't know, I mean, sometimes Cam isn't that friendly, or snarls at people when they ask for help... JUST KIDDING THAT'S NOT EVEN CLOSE TO BEING TRUE. Cam is such a wonderful addition to this community. Value add, as those business-y people say.

January 6, 2015 | Unregistered CommenterKate R.

YAY CAM!!!!!!!

Solo sesh at 11:30am... although it's nice to never really be alone in our gym!

Hips tight, back tired. Some good mobz and movin' to get warmed up, then a couple minutes on the erg. Hip ext/int rot, ankle banded dist.

SQUAT: 45x5, 95x5, 125x3, 145x1
150x5x3
-Fox gave me a good adjustment on on right wrist. make sure knuckles don't roll too far fwd.
-decent speed, but definitely feeling what it's like to have weight on the bar again.
-watch stance: turn L toes out more and then shove that knee out A LOT

PRESS: 33x5, 43x3, 53x2
58x5x3
-first two sets strict. first rep on third set was like... oh, boy. decided to go dynamic on third set.
-why is press so hard?!? need to stay committed to this lift.

Cash Out that sort of resembled conditioning...?
Row 1000m (4:19)
Rest 1 minute, then 3 RNFT
-20 hollow rocks
-5 strict (ish) ring dips (2-2-1, each time)

January 6, 2015 | Unregistered CommenterWhit H

Great post yesterday, Samir. I hope you recover quickly from those Cinci chili cheese fries.

This came at the perfect time for me since my daily routine over the holidays rivaled Deniro's performance in Awakenings, and I also managed to get run over by the flu bus that the CDC basically threw the country under.

So I was going to go in today to resume with the regularly scheduled Meathead Monday programming (to facilitate my glorious MacArthurian return to the Jersey Shore) by adding weight, but instead I think I'll scale it just a little by staying home and reading the workout ten times. For time, of course.

January 6, 2015 | Unregistered CommenterChris Yun

Aww hey it's my 15 mins of blog fame!! Not just counting the pot socks shot on cfsbk IG! I just wanted to say THANK YOU for the kind words that it made me tear up a bit! You are all amazing and that is one reason I can't help but smile when I see all of you! I couldn't be happier to be in such an incredible community of people who are positive, intelligent, inspiring and supportive! You guys made my 2014 shine, forreal. One funny tidbit is every time I go out somewhere I at least see one or two people from the gym and it's really funny and awesome all recognizable because of working FD hahah! Love you guyzzz! Here's to a wonderful 2015!

Did a noon class with Jeremy and McD today

Had to take two and a half weeks off because I got stitches on my leg (got them off yesterday) so I was antsy to get back. Did Meathead Monday and sadly had to back off to 70# today because 75# (which was fast and smooth three weeks ago) felt like 300#. D'oh! I'll get it back!!

DL @160# because I was worried my last exposure at #165 3 weeks ago was gonna suck today. Felt good!

Burpees finished at 9:45. Wooof

Three weeks lost of work really takes it out of you!

January 6, 2015 | Unregistered CommenterCam

Yay Camille! Always a positive presence! Great interview.

12pm with McDowell and Jeremy.

LBBS
205 x 5 x 3. (PR for sets across!) Quite surprised by how well this LP has been going and I feel I can add another 5# next week. I know it will be crush week but I'll squeeze it in somewhere, I hope!

4RFT
4 x power cleans
4 x front squats
4 x shoulder to overhead

Did this at 93# in 6.24 with about half push jerks and half split jerks. Surprisingly the worst part for me was transitioning from front squat to S2O, for the last two rounds I had to drop the bar after the squats and add in an extra clean. Still, I feel I did pretty well.

Cash out with 16kg bell- prob should have gone heavier. These were fun. The planks were not.

January 6, 2015 | Unregistered CommenterCharlie

Cam is such a cool person. Definitely a great addition to the gym. Plus, she likes METAL! Friday will mark the 3rd show I'll have been to with her and Mike in the past few months :)

---

11am lifts
Squat
275x5
315x3
345x1
Used the belt for the single and it moved well.

Deadlift
340x10x5
These were, tough. Hook gripped every 5x10 deadlift during the cycle.

2 days left of the Boring But Big Challenge that McD and I have been on for the past 9 weeks. I'll almost be sad to see it go.

January 6, 2015 | Unregistered CommenterFox

Sleep Related New Year's Resolution update:

Not that I've told anybody about it before, but this seems like a good SBK blog topic. Mack and I have recently instituted a no screens in the bedroom at night rule. Almost immediately, I've found I am sleeping more deeply. If you're doing LBFBPB challenge, consider it. Side benefit is reading more books and less twitter.

January 6, 2015 | Unregistered CommenterJoel W

I love Camillionare because she's not scurred to be ridin dirrtyyy. She's such a great addition to our team, always positive, always helpful and always knows about some cool show coming up that I didn't know about.

Joel,
I originally read your post as no "screams" in the bedroom. :)
I've tried unsuccessfully to implement a no screen an hour before bed rule on myself, but alas, my rational brain is losing to the emotionally charged part that wants to see WHATS HAPPENED ON THE INTERNET OVER THE LAST 5 MINUTES. :(

January 6, 2015 | Registered CommenterDavid Osorio

I heart Camille too! Always super great energy coming from her :)

January 6, 2015 | Unregistered CommenterMare

Cam rocks!

Last night I took a yoga class that highlighted problems I've been having w my left shoulder and hamstring.

Warm up x3
5 strict T2B legs straight -- not kipping bc of shoulder
10 push ups
15 air squats

Front squat
45x5, 95x5, 125x3, 135x1, 145x1
Moved pretty well. Didn't realize I did 150 last week.
80% of 145 - 115x10, started losing elbows

4 rounds of:
4 power cleans
4 FSQ
4 split jerks
93#
7:12
First round unbroken. Took breaks bw rounds and split up the cleans but kept the FSQs and jerks unbroken. Jerks felt snappy. The limiting factor was what felt like an intense CNS response to the complex as a whole

2 rounds:
30 HTH KB 16 kg
1:00 plank

Had some deep tissue work on my left shoulder, pec and lat -- I've been having limited mobility and pain in my left shoulder

Also work on left leg to address chronic discomfort at gluteal tuberosity and limited mobility/pain in left hamstring

January 6, 2015 | Unregistered CommenterLauren

It's always great to see Camille at the gym! So happy to see her interview on the blog today!

While I'm posting, I'll mention how excited I am that Strength Cycle started again yesterday. It was starting to feel weird to have all of that free time in the evenings, though I probably shouldn't have spent so much of it lying on the couch. Nothing felt heavy, which is awesome to say because they're all at or close to my 1RMs prior to last Strength Cycle, but I've definitely got some soreness today (both upper and lower body).

Squat 115x3x5
Press 55x3x5
Deadlift 145x5

January 6, 2015 | Unregistered CommenterMichelle D.

Just love that camillionaire!!! Nice piece on a great gal :)

January 6, 2015 | Unregistered CommenterKristin c

Thanks for being so kind, sincere, and positive, Cam. It's impossible to be grumpy after interacting with you!!

January 6, 2015 | Unregistered CommenterAllie B

Already praised Cam at 12:03am ;-)

7:30pm with Jess and Noah- Wednesdays work

Front squat 3x3 at 120#. elbows dropping big time.

This WOD was zero fun. I was a baby about it too. Started at 73# and dropped down to 68# for the 2nd round and lo and behold dropped to 63# for the final 2 rounds. The jerk was harder than expected and I broke down. Finished around 7 or 8 minutes? Too defeated to care lol.

January 6, 2015 | Unregistered CommenterJenny M

my brain doesn't work. I started at 78 and ended at 68#.. I think. lol

January 6, 2015 | Unregistered CommenterJenny M

Cam! I miss your face! Hopefully I'll be back soon.

January 6, 2015 | Unregistered CommenterBrad D

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