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Press / Dumbbell Bent-Over Row | WOD 10.31.16

Press / Dumbbell Bent-Over Row Superset*

1A) Press

Fitness and Performance
3 x 10

Perform these at about 90% of what you successfully made for 10 in Week 1. Touch-and-Go is permitted.

1B) Dumbbell Bent-Over Row

Fitness and Performance
3 x 8-12

Perform 3 sets of 8-12 reps. Use Week 1 as a guide. Aim initially to get 3 sets with perfect form and aim to increase either reps or load from week to week. Keep in mind that these are an accessory movement and you’ll get more out of them by performing the movement well than by heaving heavier dumbbells around with poor form. If you can finish the cycle with 3 perfect sets of 12 at your heaviest 10 from week one, you win! These are both arms at the same time. Keep these strict and avoid using momentum from your back and hips. Elbows finish close to the torso. Drop weight if you need to heave the dummbells.

*Superset means that you perform a set of exercise A (in this case the Press) and then after a short rest, 30 to 90 seconds, you perform a set of exercise B (in this case the Dumbbell Bent-Over Row). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.

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Exposure 3 of 8


AMRAP 20 Minutes:
5 Toes-to-Bars
10 Push-Ups
15 Box Jumps 24/20"

Scale the Toes-to-Bars with Hanging Leg or Knee Raises as needed. Scale Push-Ups to Elevated, Knee, or Switch (toes down, knees up) Push-Ups as needed. The Box Jump is Rx'd as a two foot take off.

Super Karl, our October Athlete of the Month, gets into the Halloween spirit!

Athlete of the Month: Karl-Henry Cesar

Time for another installment of awesomeness! Karl started doing CrossFit in early 2013. He has been coming to CFSBK since he started working in NYC in fall 2013 and is a staple at classes, Open Gym, and social events. Aside from his approachable demeanor and 24-hour smile, the coaches all recognized Karl’s dedication to improving in the gym by arriving early and staying late to put in the work. Read on to learn a little bit about “Super Kar,l” the only man who can rock a fedora while wearing tights and a tank!

Fox: Karl, congrats! Thanks for meeting up with me. Let’s get started. When and how did you first start CrossFit?

Karl: Thank you! I really appreciate it. I started when I was living in Baltimore and doing a year-long fellowship at Baltimore City Public Schools. I attended a local gym because there was this woman who had a deal with the gym to keep her Olympic lifting equipment there and she happily allowed people to share it. During grad school, I had developed an interest in Olympic weightlifting and I was excited to finally get a chance to try it. Unfortunately, she had a falling out with the gym’s new management and left. So, I searched for places to continue which is how I found CrossFit Harbor East. They had a deal for 40% off your first month which is what got me in the door. What kept me was the people I befriended while I was there and how much I really had to learn to keep up with the other people in classes. I mean, I could probably do 5-6 strict Pull-Ups back then, but I thought kipping was sort of cheating. Then I encountered workouts that had 50 Pull-Ups in them and realized that kipping thing might have something to it! So I came for the weightlifting part of CrossFit but soon developed a respect for the other aspects as well. I stayed at Crossfit Harbor East there until I started working in Brooklyn in fall 2013. Not too long after that, I found you guys!

Fox: Yeah, that first time doing a workout that has a bunch of Pull-Ups in it can be a lesson alright. It’s interesting that your journey to CrossFit is the reverse of how many people are becoming interested in weightlifting and powerlifting. What brought you to CFSBK and what kept you? 

Karl: When I started working for the New York City Department of Education on Court Street, I was still commuting to and from my parents place in NJ. I needed a place where getting to Penn Station wouldn’t be a chore and CFSBK fit that criterion. Most importantly, I really wanted a place that had a similar community to CFHE, so I bought a 10-class punch card to try this place out. Fun fact" Coach Whitney was working the front desk at the time and sold it to me! Anyway, I was sold after those first 10 classes. I liked the people and the structure of classes and programming. The programming allows for some individual freedom and the whiteboard talk gives you options to express that. If I want to work more on strength, then I could use a heavier (relative to the individual) load and bias that aspect of fitness. The people here are great and that extends to outside of the gym. Obviously there are the gym social events, but this year alone I’ve been to The Rub with fellow CFSBKers as well as trivia at The Rock Shop (shout-out to Brainz and Gainz!) and the educator discussion group that Coach JB put together. It’s great to be around people who are comfortable with giving and receiving feedback. Also, I come to CrossFit so I can survive NY Jets games. Without this fun, challenging, and supportive environment in which I healthily push myself, who knows what foolery I’d embark upon while yelling at my Jets...

Fox: Haha, spoken like a true sports fan. Tell us a little about you outside the gym. Where’d you grow up? Were you athletic as a kid?

Karl: Well, I’m the oldest of three and was born right here in Brooklyn. My family moved to New Jersey when I was young and my folks are still there. My siblings both live in NYC and we’re very close. We’re also all huge Ronaldo fans and text each other constantly about his exploits and other things! We like him because he is great, is not ashamed of his greatness, and works hard to be even greater. While I’m no Ronaldo, I was somewhat athletic as a youth. I wrestled in high school, rowed crew, and did some Ultimate Frisbee on the side. Wrestling was an especially great experience for me because it reinforced the notion that a healthily competitive environment is a team and individual endeavor.

Fox: Where’d you go to school and what do you do for work?

Karl: I went to Phillips Exeter Academy for high school and Washington University in St. Louis for college. In college, I wanted to do pre-med. However, medicine wasn’t meant to be (cough cough Organic Chemistry, Genetics, and my laziness) and the summer before my senior year, I participated in a summer enrichment program in Providence, RI, where I co-taught ELA. That experience unearthed an interest in education that I wasn’t aware of until that point. Senior year, I applied for post-graduate teaching residencies and was accepted to one in France where I taught high school English in Venissieux, a suburb of Lyon. Funny how life works because that was when I realized that I want to make education my career (still figuring out what this means). After France, I did admissions in Western Massachusetts for 2 years, worked at Harlem Children’s Zone Countee Cullen Community Center, and then attended Carnegie Mellon for grad school. After grad school, I did a yearlong fellowship in Baltimore City Public Schools. In fall 2013, I started working at the DOE, and since early August, I’ve been working for Success Academy Charter Schools as a project manager.

Fox: Sounds like quite a journey to where you’re at now. How fortunate that you spent that summer in Providence! What do you do for fun outside of the gym (and tearing up the dance floor at The Rub)? 

Karl: Nerds, unite! I read comics and love going to comic book movies. I also love to draw, especially sketching people. I’ve been to Dr. Sketchy’s a few times and am looking forward to more. I really just enjoy learning and building new skills. I’m always learning something and staying humble.

Fox: What are your current gym goals?

Karl: The thing that first got me into a CrossFit gym, the Snatch. My goal is that by the end of 2017, I hit 185 lbs consistently (Squat and Power). I’ve definitely improved on the lift; heck, I’ve even had some lifts where I thought I’d “gotten it,” but the saga continues. I love the Snatch because there is absolutely no room for doubt. In order for the lift to go well, first you have to believe in yourself.

Fox: I couldn’t agree more. Last question: What should we look for in a future AOM?

Karl: People who are friendly and coachable and want to improve. There are some introverts here also, so don’t overlook them!

In the 1800s, People Would Consult Cookbooks Before Doctors Atlas Obscura
The 3 Most Common Types of Periodization BarBend

Reader Comments (43)

Yes!!!!! Congrats Karl!!

October 31, 2016 | Unregistered CommenterJay-Star

Super Karl!!! Brainz n Gainz would be nothing without his encyclopedic knowledge of blockbuster films, superheroes (naturally), and sports. And he's just an all-around awesome human being. A++++++!

October 31, 2016 | Unregistered CommenterStella

Congrats Karl!

October 31, 2016 | Unregistered CommenterDaniel R.

Super Karl! Very strong interview and perfect choice for AOTM!

October 31, 2016 | Unregistered CommenterAmanda Mc


Hey everyone. Alex and I are going on our honeymoon for the last three weeks of December and are looking to possibly rent out our clean, modern, super-awesome one bedroom apartment while we're going. If anyone has any trustworthy friends/family members looking for a place to stay (for a great price!) please email me at mathew.a.katz@gmail.com

October 31, 2016 | Unregistered CommenterMatt Katz

Nice work Karl!! It's been great getting to know you and to see you at so many cool events around the city. Keep up the great work!


6am with DO

Press: Did 120# x 3 (90# of my previous 135# for 10). The last two reps of each set were a doozy.

Metcon: 13 rounds + 6 box jumps at Rx. Did all the T2B unbroken, pushups were unbroken for a while and then became 5/5, box jumps were jump up / step down.

October 31, 2016 | Unregistered CommenterDJ Flash

KHC!!!! So well deserved!!! It's always a good day at the gym when you walk into the door with all of the high fives!!!! ♥

October 31, 2016 | Unregistered CommenterCam

KARRRRRRRLIIIITOS!!!!! Congrats Man. Still taking notes on your pre and post-class stretching routine. Well deserved sir!

6am w/McDowell in 608 after Ro messed up the split today. It's never A-B, everyone knows that.

Press 100# 3x10, last 2 presses were slightly less than pleasant.

Metcon: 14 rounds even
TTB and Push-ups were all unbroken. BJs slowed way down towards the last few rounds. Legs were feeling yesterdays workout

October 31, 2016 | Unregistered CommenterJames A

Congrats Karl!!

6am with Ro in 597

Press/rows with DJ Flash - 120x10x3 / 65x12x3

That was a lot of reps

Metcon - 14 rounds plus 4 BJ

Went out too fast but eventually settled in. Box jumps were the slow part for me.

October 31, 2016 | Unregistered CommenterDan L

Congrats Super Karl! Couldn't pick a better more fashionable AOTM!

October 31, 2016 | Unregistered CommenterBen Lock

Mega-7 AM today!

Press 55x10x3, apparently I'm not quite getting full ROM because I don't come all the way down at the bottom. Whoops.

DB rows 30x10 each time. I probably should have gone with 35.

WOD: I did hanging knee raises, otherwise Rx. 9 rounds + HKR + 10 pushups. This wasn't *so* bad, I guess because pushups go away on me fast enough that this could never be a true cardio challenge for me unless I switched to knee pushups or something. My wrists held up fine, which is good.

Need to start incorporating T2B back into warmups. I've been playing the wrist card on those a little too long, I think.

October 31, 2016 | Unregistered CommenterStella

I've come to praise Cesar, not bury him. Congrats Karl! You da Man. I'll give you the keys to the AOTM restroom when I see you next.

October 31, 2016 | Unregistered CommenterSamir Chopra

7am with McRo

Press / Row - 80# x 10 x 3 / Up to 40# x 12
Press feeling great till that last set. Still not staying braced enough on these.

Metcon Rx - 11 rounds
Push ups are not my strong suit, but happy I broke 10 rounds. Was not expecting that. Everything else unbroken less one round of box jumps. Kip stayed in tact for 9 of 11 rounds of TTB which was big.

October 31, 2016 | Unregistered CommenterBrendan B

Karl! Congrats! This put a big smile on my face, just like the man himself. Perfect choice for AOM. Great interview- love learning more about you. We must converse en Français some time. You are much loved. Xxx

October 31, 2016 | Unregistered CommenterCharlie

Super Karl! You're the man and SO deserving of this. Your positivity, dedication, humor, and fashion make the gym such a wonderful place for so many people.


October 31, 2016 | Unregistered CommenterPaul

Jumped into 10am group class when a client didn't show (Thanks Ro and Brett!)

(45x10, 57.5x5) 67.5x10x3
-all dynamic reps and moved fine but I certainly felt the burn! ;)

DB Row:
(20x10) 35x11x3
-added one rep to last week. these are hard.

11 rounds even RX'd
-all TTB unbroken. Only first round of pushups unbroken, then broken to 6-4 for several rounds, then smaller sets but tried to keep moving. Box jumps all jump up step down until the final 5 minutes when I switched to bounding to try to pick up the pace.
-I hate when afterwards you realize how many reps you just did (110 pushups!) and already start to anticipate the soreness...

Also, congrats to Karl! A well-deserved AOM who also has his game plan laid out. If you haven't seen his whiteboard on Saturdays for OG, you're missing out!

October 31, 2016 | Unregistered Commenterlady fox

Mazal tov to the man who extends his Super Karl wisdom while braining, gaining, and doing 16 other things -- am amazing multi-tasker, and AOTM!!

October 31, 2016 | Unregistered CommenterKarina

Yay Karl! Well deserved- always so positive and supportive.

10 AM with Arturo and Brett
Press- 6 x 45#, 3x10x60# Moved well- can probably go up a bit.
DB Row- 3x10x30# More reps than last time, need to get horizontal.

Metcon- 11 rounds plus 11 reps- rx save knee raises.
knee raises and box jumps all unbroken, pushups unbroken for 3 rounds then devolved into
This workout embodied crossfit for me- When Ro gave the 5 mins in call, I was kinda miserable and wanted it to end. When Brett gave the 19 minutes in call, I was pissed because I wasn't going to finish 12 rounds.

October 31, 2016 | Unregistered CommenterCharlesS

Go Karl! Great choice.

October 31, 2016 | Unregistered CommenterScott

Congrats Super Karl! Your positive attitude and happiness are contagious

6am with Ro (didn't realize DJ Flash had a private with DO this morning)

Press 95 x 10 x 3. Only the last two reps of last set got a little rough
DB Row 55 x 10 x 3. No issues

WOD - 9 rounds + 7 push-ups Rx'd. I probably paced this out too much but I had no motivation to move any faster this morning. T2B all unbroken and push-ups very broken after 3 rounds. Strongly considered a coffee break with Joy around 14 minutes in.

October 31, 2016 | Unregistered CommenterSteve

Congrats Karl!

6am with McD in 608

Press: 105x10, 95x5. My back is a bit tweaked and I didn't want to push it further after the first set. Rows with 45# due to 608 limitations.

WOD - 9 rounds + 3 push-ups Rx'd. T2B kipped through 4 rounds which is a big deal for me. After that: unbroken, but giant swings. Pushups unbroken for 2 rounds then 2 or 3 sets each round after. Box jumps with step downs.

October 31, 2016 | Unregistered CommenterDan G.

Another incredible AOTM choice! Way to go, Super Carl!

October 31, 2016 | Unregistered Commenterariel

Congrats Karl! A real nice guy with perhaps the coolest name at CFSBK.

6 a.m. WOD: A box jump set shy of 10 rounds. Did half TTB and half hanging knee raises. Shamed by James next door to me during the box jumps.

October 31, 2016 | Unregistered CommenterGerry M.

Karl! A gentleman and a scholar - and a strong one! Excellent choice, cannot say enough good about this guy.

Press 60 x 10 x 2, 60 x 9 x 1. Failed the very last rep - went a little over 90%, should have grabbed those fractionals.
DB Row 30 x 10 x 3.

WOD - Lost track, but I think 8 rounds + 6 push ups (may have been 9, so I am giving myself the lower score for losing track). Went better than I thought it would because my shoulders are pretty shot from the weekend.

October 31, 2016 | Unregistered CommenterKayleigh

Congrats Karl!! If you need snatch help I am your man! #AllTNGMuscleUnbroken

Also, I know many of folk whose hopes and dreams of the medical field were dashed by the evil of organic chemistry haha.

October 31, 2016 | Unregistered CommenterAndré

Awesome choice for Athlete of the Month. Always helpful and supportive, always working hard and an active part of the community. Congrats Karl!

I worked hard today!

4 Rounds NFT
8 ea straight leg step ups 24"
8 kip swings moving into 3 sets of 2 butterfly swings
8 ea straight leg hip bridges on bench
:10 wide grip pull up hold

Press -- went back to strict when I realized we have a choice this cycle
45 x 10, 53 x 5, 63 x 5 - woa this felt heavy, then I was relieved to realize I had chosen the wrong weight
48# (90% of heaviest set 1st week) x 10 x 3

Superset with 20# DB Bent Over Row x 10 x 3

20 min AMRAP
5 TTB -- most sets unbroken, legs straight and together
10 push ups -- 5-3-2
15 Box Jumps
11 rounds 5 TTB

5 x 400m Run with 4 min rest in between
1:45 (looping into the street)

4 sets:
Power Clean to 5 FSQ
83#, 103#, 113#, 118# -- these felt great
Weighted Pull ups
3-2 @bodyweight, 2-2-1 @5#, 2-1-1-1 @7.5#, 1-1-1-1-1 @10#

October 31, 2016 | Unregistered CommenterLauren

Congratulations Karl-Henry!!!!!

October 31, 2016 | Unregistered CommenterTomas

Congrats Karl!
Noon class destroyed me literally.
Made all my press and rows but the during the WOD slipped and left a considerable amount of my shin still on the box while I sat on the floor in pain.

Cleaned up the box, my shin and hobbled home. Boooo.

Might be out for a few days. Ice and elevation the rest of the afternoon. Reminds me of a bad skateboarding accident I had years ago.

October 31, 2016 | Unregistered CommenterKeith W

If we needed any more validation of Super Karl being anointed AOTM, these are the top 10 Halloween Costumes according to the National Retail Federation courtesy of NPR Ed:

1. Action/Superhero
2. Princess
3. Animal (Cat, Dog, Lion, Monkey, etc.)
4. Batman Character
5. Star Wars Character
6. Witch
6. DC Superhero (excl. Batman)
8. Marvel Superhero (excl. Spider-Man)

9. Zombie
10. Spider-Man

While Karl is a super hero, he is also a true super human - rare combo!

October 31, 2016 | Unregistered CommenterAsha

Brett warned against ripping yesterday, so I went ahead and ripped my hands up anyway. I suck. Skipped the workout today but hope to hit it tomorrow. You know who doesn't suck? Karl! And CFSBK for being smart and picking him as AOTM. Nice work guys! And congrats!

October 31, 2016 | Unregistered CommenterChris A.

KHC was mucho fun to sit down with and a well deserving AOM! Congrats!

October 31, 2016 | Unregistered CommenterFox

Karl is truly super, whether in the gym, hanging out after, or hoisting the trivia team up to another grand victory. Congrats on being the well-deserved AOTM, sir!

On my less-super side, 7 a.m. w/McDowell & Ro.

Press: 90x10x3. 90%, so about right. Could've gone a touch heavier, maybe?
DB row: 45sx12x3. Fine.

Metcon: 8 rounds exactly, Rx'ed. On the one hand, slowwww and TTBs featuring a lot of excess movement. On the other hand, that's the most TTBs I've done in a metcon, so hooray, progress? Thanks again to Jess Fox last Thurs for the tip about keeping your eyes on the bar. Changed my whole trajectory.

October 31, 2016 | Unregistered CommenterChas C.

One of the friendliest people at the gym. So well deserved, you go Super Strong Karl!

October 31, 2016 | Unregistered Commenterkristin caps


Press: 90% of week 1's max 10: 50x10x3. All felt super snappy and fast
Row: 30x8x3

Wod : subbed weighted step ups because I can't wear contacts right now and I am... very blind without them. I'm already clumsy on box jumps when I CAN see.

I think I got 10 rounds plus 2 reps? Might have been 9+2. I wasn't counting but Erik and I were the same pace and he counted :)

Congrats Karl!

October 31, 2016 | Unregistered CommenterJenny M

Congrats Super Karl! Always a pleasure to be around and great choice as AOTM!!

October 31, 2016 | Unregistered CommenterLinda

Awesome, congrats Karl! Had a great time meeting and chatting with you at Pig Beach after FGB a couple weeks ago. Hope to see you again soon!

Press: 3x10, 43 lbs
DB Row: 3x10, 25 lbs

WOD: 12 rounds even. Pushups on my knees.

October 31, 2016 | Unregistered CommenterJaime

630 with RoHarper

Press: 85x10x3

WOD with 10 V-ups instead of TTBs. Got 9 rounds + 6 BJs of the 10th round.

October 31, 2016 | Unregistered CommenterSamir Chopra

7:30 with El Capitano!

Press 10-10-10 @ 75-85-90 (Failed 10th Rep @ 90lbs)

Metcon: 10+9 Rx

Great Interview Karl you deserve AOTM, Congratulations! Karl is always taking the time to say hello, see how you're doling, mobilize on the mats and even down for some crazy WODs at Open Gym! Well deserved!

October 31, 2016 | Unregistered CommenterBrian

(242, 253, 264)x2


Back Squat: 380x4x2

For time:
30 Hang power Clean (165#)
90 WBs
180 Dus


this was my Last Wodapalooza WOD. Type 2 fun at best trying to complete all 10 of these Workouts in 10 days.

60 GHD situps

October 31, 2016 | Unregistered CommenterJakeL

Karl!!! A truly magnificent human! Infectious positivity, true belief in those around him to succeed, and of the hardest working folks I have ever met! So glad to know you... and yes- that whiteboard is INSANE! #brianzngainz Congrats, buddy!

Press: 53 10x1, 9x2 :/ too heavy-technique was solid. Stay here? Go down?

Wod: 12 + 5 ttb. Passed my goal thanks to the push from
Coach kharpz. Yay!

October 31, 2016 | Unregistered CommenterAllie B

SUPER KARL! I'll never forget the day I really met Karl. He was always just that friendly guy lifting intimidatingly huge amounts of weight at open gym - until I needed a judge for 16.1 and he didn't even hesitate to take 20 full minutes out of his whiteboard-full-of-workouts. That was a long time to stick with a terrified newbie Opener who had never managed chest-to-bar before, but he was right there the whole time, doling out advice, encouragement, and rightful no reps. Huge reason I got through that workout. He's always super generous with his time, energy, and expertise. Thinks about his training, puts it into practice, and works hard. AOTM, every month. Go Karl!

November 1, 2016 | Unregistered CommenterMeredith

Evening follow up ..

4 rounds
48' ea side suitcase carry +80#
12 GHD sit ups

4 handstand hold attempts next to wall
30 mins leg and posterior chain mobility

November 1, 2016 | Unregistered CommenterLauren

I have nothing but wonderful things to say about Super Karl. I have been waiting for this nomination to happen for some time.

We can all speak on behalf of the extra work that Karl puts in. We can even talk about how he mismatches plate colors and squats without shoes on. I would rather speak on his character.

Karl, you have made my experience at CFSBK so wonderful. I too was a newbie once, and you made me feel welcome. Thank you. You cheered me on when I missed 17 C2B during 16.1. Until the 18th.Thank you. You randomly yell at me when I am WOD-ing by myself at open gym and need a little pep in my step. Thank you.

Well deserved. High fives later!


November 1, 2016 | Unregistered CommenterG-Money

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