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Tuesday
Apr052016

Rest Day

Evan H. rowing at Fight Gone Bad 2015. Read on to learn more about Evan!

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Better Know a Member: Evan Hunt

Welcome back to a newish feature on the CFSBK blog, Better Know a Member! (The name is a play on an old Stephen Colbert segment, Better Know a District.) You all love Underneath the Hoodie and Behind the Desk, and now, in a similar vein, we'll be profiling members from across the CFSBK community. In our previous installment, we introduced you to Meredith R. Today it's time to meet Evan H.

Name (and any nicknames) Evan Hunt, aka Big E, aka Evie Doug, aka De-De La (if you’re my mom or dad).

Where were you born and where did you grow up? I was born in the south burbs of Chicago. I grew up in the burbs and Chicago proper.

How long have you been CrossFitting, and how did you arrive at CFSBK? I have been at CFSBK for just over a year. I CrossFitted for a bit while I was living in the D.C. area, but really I was just having large amounts of money deducted from my bank account each month so that I could tell people I was doing CrossFit.

What are you up to when you're not at 597 Degraw Street? I work in HR at The Plaza, which usually amounts to me telling Eloise that she is not supposed to steal or be mean to her colleagues. When I’m not at work, I love wandering around Brooklyn. My favorite is to grab a coffee and just start walking.

What's the first movie you ever loved? I believe it was Flight of the Navigator. It seemed to have all the elements a child of the 80’s would love. I haven’t seen it in about 20 years, so I’m not sure if it stood the test of time.

You have friends or family coming to visit from out of town. What  do you take them to do in NYC? Cookies from Levain on the Upper West Side. Olive oil cake and a latte from Abraco on the Lower East Side. Pizza from Luigi’s. Ice cream from Ample Hills. They are just coming to eat, right? I guess we should probably spend some time in all of the wonderful parks, too.

Favorite and least favorite lift: Favorite – Deadlift. Least favorite – Thruster (If I wasn’t sure of it before, after 16.5, I certainly am.)

Any advice for new CFSBKers? If you’re like me, you probably aren’t good at much (i.e. Push-Ups, Pull-Ups, Squats… running). At first I spent a lot of my time avoiding workouts that “I wasn’t good at.” The problem was, I wasn’t good at anything, so I skipped a lot of workouts. The beautiful thing about CFSBK, is no one cares.  (Obviously the coaches do, but you know what I mean.) If you need to do Push-Ups from your knees, do them from your knees. If you need to do ring rows instead of pull-ups, knock yourself out! There is a beauty in conquering something new and that can only happen if you put in the work.  Also, always do what Coach Ro says. It’s not up for discussion.

_____________________
Yesterday's Whiteboard: 2014 Regional Workout #6
The History of the Burpee Task & Purpose

Reader Comments (23)

Wednesday's Programming

2014 Regionals Event #3

Nasty Girls V2
3 Rounds for Time:
50 One Legged Squats (Pistols), Alternating
7 Muscle Ups
10 Hang Power Cleans 175/115

or

Nasty Girls
3 Rounds for Time:
50 Squats
7 Muscle Ups
10 Hang Power Cleans 135/95

or

3 Rounds For Time:
50 Squats
20 Chest to Bar Pull Ups
15 Burpees
10 Hang Power Cleans 95/65

Scale the C2B to regular or jumping as needed. Scale load on the barbell as needed.

There is a 20 minute cap on all versions of today's WOD.

April 4, 2016 | Registered CommenterDavid Osorio

Alright, Evan! I think I pretty much wore out my VHS copy of Flight of the Navigator, but can't really remember anything about it now. Gym movie night?

Hello again from THE FUTURE, blog. 9:30 a.m. in a London Dungeon:

1.5 mi run

FSQ: 60kg x 10; 70kg x 10; 75kg x 10. Penance for broville yesterday: volume front squats under my own volition! Kept it light & worked on form. Gave my own "chest up elbows up" commands & did pretty well until the last few reps.

4 rds untimed but w/minimal pauses between movements: 25 kb swings @ 24 kg, 25 sit-ups.

The only other person in the tiny sub-basement where the kettlebells were hiding was a very fit guy doing some elaborate calisthenic march back and forth parallel to the mirror. Did not ask if he was warming up for the changing of the guard, but thought about it.

April 5, 2016 | Unregistered CommenterChas C.

AG

A.
3 Rounds
5 Yoga push ups with 10 sec hold
10 Blackburns
5e Lateral Lunges

B.
Handstand Push up
5-3-2-1-1

C.
For Time:
130m run
21 Burpees
21 Split jumps
270m run
15 Burpees
15 Split jumps
400m run
9 Burpees
9 Split jumps

April 5, 2016 | Unregistered CommenterCoach Ro

Monday's Work with JFox at 6am

Hit 278 reps Rx'd (28 BJOs in the second round)

I also want to formally change my QOD answer to World Champion of Box Jump Gymnastics after a pretty spectacular fail in the second set.

April 5, 2016 | Unregistered CommenterMattyChm

Wednesday's WOD in 18:16. Did some mixed scaling up and down of the fitness version. Here is what it looked like for me:

3 Rounds For Time:
50 Squats
15 Pull ups (Scaled down volume from 20 C2B)
15 Burpees
10 Hang Power Cleans 95 (Scaled up weight from 65)

I think this was appropriate - full volume pull ups are getting closer.

April 5, 2016 | Unregistered CommenterKayleigh R

AG should be great tonight. Nothing like running sprints in the cold and doing burpees after.

April 5, 2016 | Unregistered CommenterSean G

Wednesday's WOD in 18:38. Did the fitness version with HPC scaled up to 135. I should have considered scaling up to the 175.

3 Rounds For Time:
50 Squats
20 C2B pullups
15 Burpees
10 Hang Power Cleans 135 (Scaled up weight from 95)

Squats were the slowest for me - lack of ankle flexibility makes these more dicey than they used to be. pullups all done as singles with little rest. burpees reasonably quick and HPC all unbroken.

So ends crush week for me. I'm off to 5 days in the Bahamas.

April 5, 2016 | Unregistered CommenterDan G.

Monday.

Warm-up
1000m easy row

Bench Press
45 x 5, 75 x 5, 100 x 3, 115 x 3, 125 x 3

Press
45 x 10 x 5

Snatch practice.

4000m easy row

***

Today 8am class with Lady Fox and McDowell.

Monday's WOD with 30 push-ups- 299reps (19cal row)

This was long and hard. Thanks coaches for keeping me moving on those box jumps.

April 5, 2016 | Unregistered CommenterCharlie

Pretty big day for me yesterday...

Snatch, HS
286
297Fx3...just wasn't getting my head through. Frustrating.

Clean and Jerk
352
374
400 Failed Jerk, MAJOR PR clean by 11#. The jerk was close, that will go up at nationals. Clean and jerking 400# has been a goal of mine for a long time. The clean felt great, just needed to commit a bit more on the jerk.

Clean pulls,
374x3
396x3
407x3

April 5, 2016 | Unregistered CommenterJakeL

@Dan G
If you are heading to Nassau/Paradise Island, there is a group of transplants from NY that go in the afternoons to Crossfit Potcake. It is right by the airport or 25 minutes from the Atlantis.

Connor

April 5, 2016 | Unregistered CommenterCM

7am with Jess

Nasty Girls 1.0 - 16:22
Was going to scale the MUs to 3 per round as I had never done more than 2 in a day before, let alone tried them in a work out. Wound up doing 2/2/3. After a bunch of fails at the end of the first set, I just opted to move on after 2. Got in a groove at the end of set two after some failures to start, so threw in a third in the last round since there was time. 3 for 3 on that last set. Cleans were easy and I should not have scaled to 125#.

April 5, 2016 | Unregistered CommenterBrendan B

7am with Jess. Modified Nasty Girls to:

50 squats
10 pullups (switched to chinups last round)
15 burpees
10 hpc @95#

18:15. Fun one. Should have scaled up on the cleans.

April 5, 2016 | Unregistered CommenterBen S

6am with McDowell doing Nasty stuff

Fitness - 19:14 Rx+ (135# HPC)

Really need to focus on getting muscle ups as 60 c2b pull-ups suck. Of course ripped my fingers on the last 5 c2b..

Squats - fast first round then slow and steady
c2b 5 then 3s each round except the last round had a lot of singles and contemplation of life
HPC 5-5 each round

April 5, 2016 | Unregistered CommenterSteve

Nasty Girls V.2 in 19:45. After 150 pistols my legs feel like they're going to fall off.

April 5, 2016 | Unregistered CommenterMatt Katz

yesterday's. 252 reps as rx'd. Before the workout the Foxes warned that 50 ring dips would be the limiter. I didn't believe it. I do now.

April 5, 2016 | Unregistered CommenterChris A.

Public apology for leaving a loaded barbell out last night. Didn't remember it was there until 4am.

McDowell got even by incorporating all the artillery into our session and leaving me the 20 min job of putting it all away, which violates the fine print of our trainer-trainee agreement.

Warm up x3 -- lunges, hangs, handstands

Front rack box step ups 20"
Ascending weight up to max reps at 73#
- Left: 7, instinctively used right leg on 8th
- Right: 12, stopped at perceived exertion of 98%

3 rounds:
- Dogsled pushes 2 lengths of 608: +80, +80, +95 -- This is the first time I've collapsed from fatigue. Holy crap
- OH carries 2 lengths of 608: 73# barbell
- Single arm farmers carries each side 2 lengths of 608: 65# using barbell w handle

April 5, 2016 | Unregistered CommenterLauren

oh my god my legs

April 5, 2016 | Unregistered CommenterMatt Katz

Wahgwan!

Me do another Tropical WOD today mon!

7 rounds for island time:
30 double unders
5 KB Snatches + 5 OHS RR,LL
10 burpees

Island time me walk around a bit afte each round and not set a clock

Respect

April 5, 2016 | Unregistered CommenterDavid Osorio

@David, are you going to come back from this vacation with dreads?

Did a little before-and-after coaching since I enjoyed 9+ hours of sleep last night and slept right through my proposed training time this morning.

Before:

heat up: passthroughs, inchworms, lunges, handstand hold, dead hang, sotts press

Clean & Jerk (kilos)
35: 1 clean + 3 split jerks
45: 1 clean + 3 jerks
50: 1 clean + 3 jerks
55: 1 clean + 2 jerks x 3 sets (75%)

think i'm leaving the floor too much when i split my feet. feels like a big jump and slam instead of a fast and efficient ninja split. probably wasting time/effort here. need to focus on DOWN and push under... as always.


After:
Assault Bike
2:00 of :20 on, :10 off
2:00 rest
2:00 of :20 on, :10 off

(20 cal, 22 cal)

F*ck I hate that thing. Going to learn to love-hate it.

Did some handstand walks tonight before/after classes, too. Feeling put together!

April 5, 2016 | Unregistered CommenterWhit H

7:30pm with KHarpz

Nasty Girls V2 Rx in 15:19. Pistols really got nasty, and so did the cleans. Muscle ups were unexpectedly the easy part.

Off to Maine tomorrow for work. Planning to drop in at Stone Coast Crossfit in Rockport on Thursday for whatever they have on tap. Will post a write up in the travel gym section when I return.

April 5, 2016 | Unregistered CommenterBrad D

Big up tuh david bwoi brap brap! Him bad like yaz at patois!

Monday's workout way harder than I expected :(
Took 4:20 for the row :*(
Thought I could do 30 ring dips then 20 pushups. HA! Did 4 then switched to push-ups...which were still very challenging.
Then the wallballs felt like 63# thrusters on my shoulders. Only made it part way through second set of box jumps.

LUCKILY I had a great pilates class with the illustrious Evan afterwards, who is one of the friendliest dudes in the gym!

April 5, 2016 | Unregistered CommenterAllie B

Great interview, Evan!

WOD modified 235 reps (35 wall balls)

Row: Took about 3:40.

BJ-overs: steady

WBs: Surprised myself and did three sets of 10 before having to switch to 5s. (WBs are a major weakness).

10 ring dips +5 matador dips + 35 pushups: Kipped the ring dips and did singles. Boy did these go quickly. Did 3-1-2 on the matador dips and these went quickly as well. Forgot how tough pushups are after ring dips. Nearly impossible. Could only do a few sets of 2-3 pushups, then had to go to singles for the majority of them. Took a long time- wish I had looked at the clock.

WBs: The second set felt nearly impossible since my shoulders were so ridiculously fatigued (from 10 ring dips!) that it took me nearly 4 minutes to do 35 WBs!! No repped myself at least 5 times for air balls.

In hindsight, wish I had pushed a littler harder on the row and BJs since the dip/pushup portion took so long that my heart rate wasn't spiked anymore. Mayyyybe then I could've gotten through the second set of WBs.

April 5, 2016 | Unregistered CommenterKLove

7:30 with K Harpz

Did Wednesday's Fitness WOD with full volume regular kipping pull ups and 83# hang cleans
Finished in 16:33.

easy row as a cool down and then 20 minutes of Rom Wod

Guys- also would like to publicly thank Camille cockroach crushing Cruz for coming over and killing the famous roach from yesterdays comments section. And for letting me capture it all on video, which is hilarious and embarrassing :)

April 5, 2016 | Unregistered CommenterJenny M

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