Spend 10 minutes warming up your Clean and Dips/Push-Ups for the metcon.
21-15-9 Reps for Time:
The Cleans are Rx'd as full (squat) cleans. If you struggle with these, then consider scaling to "Power Elizabeth" (Power Cleans). This is generally a Ring-Dip workout for most people, so scale volume as necessary or scale the movement to Push-Ups if you can not perform at least 7 unbroken Ring Dips. Kipping the Ring Dips is permitted and recommended.
Post time and Rx to comments.
June Athlete of the Month: Allie Clark
This AOM has been quietly been going about being a boss at CFSBK for about 2 years now but was still shocked to learn she was the staff choice for this month. I believe “Really? How did that happen?” were the first words she said when told. She’s been super consistent in training, made some major gains, and been a big part of multiple gym events. Get to know a little bit about an unassuming but unanimous AOM, Allie Clark.
Fox: Hi Allie, congrats and thanks for sitting down with me for this. Let’s get started... how and when did you start at CFSBK?
Allie: Thanks so much! I took an Intro Class in the fall of 2014. I was really just looking for a gym and I live around the corner so I lucked into this place.
Fox: What were you doing fitness-wise before coming to CrossFit? And why did you decide to stick with CFSBK?
Allie: Way back when I was a child athlete. That is to say that I played just about all the sports but wasn’t very good at any of them. I’d get bored and move from one to another. As an adult I’d been a runner and had done more than a few half-marathons. Immediately prior to starting CrossFit, I’d been in PT for a posterior tibailais injury (suffered from running) for a very long time. So long that I was actually getting angry about it and decided to try something else. I’d been to regular gyms in college but never with any sort of purpose. I looked for a gym near me and there you guys were! I remember that Nick taught my Intro Class and that I couldn’t move my arms for a week. Even though the workout was hard, the people in the class and the in whole gym were happy. I took Foundations right after that and was impressed by the overall positive vibe of the gym. The coaches seemed smart and had eyes on people. That part was particularly struck me, as I’d never been to gym where people threw weights around before, and I don’t think I’d have stuck around if not. Come to think of it, this is actually the first year in a long time that I haven’t run a half marathon!
Fox: I always love hearing the things that stuck out to members as they first came to CFSBK. First impressions are so important! Can you tell us a little bit about your life outside the gym? Where did you grow up?
Allie: I grew up in New Rochelle, and my folks are still there. I have a brother in Connecticut and an adorable 2 ½ year old nephew. Dad works in insurance and is one of 13 kids, so I guess my brother and I had it easy! Mom was a preschool teacher and is retired now. The family has a beach house in Long Beach Island, NJ, and we’re fortunate to get together there when we can.
Fox: Where did you go to school, and what do you do for work?
Allie: I went to Loyola and got a degree on Psychology and Spanish and also studied abroad in New Zealand. I went to Teachers College immediately after college, and I currently work as a college counselor at a high school with mostly first generation kids from low-income families. I’m pretty into setting goals and making plans to reach them, and I feel lucky to have a job that lets me do this with really awesome kids.
Fox: And what do you do when you’re not working or working out?
Allie: I cook a lot but am not really good at winging it. I'm definitely the person who reads, shops for, and follows recipes. I can eat eggs at any time of day and prefer them poached, preferably by someone else. I also read a ton and enjoy outside time and will often set off on aimless walks. My current goal is to learn to surf. I’ve taken lessons in LBI and may rent a board this season!
Fox: Sweet! I love that we have surf beaches, modest as they may be, available to us in this part of the country. And, plus one for a well poached egg! Do you have any gym goats and goals?
Allie: As far as goats I’ve overcome, I remember when starting out that a 65lb squat was super hard. Now my 1RM is 215 and I’ve squatted 200x5x3 as well, so I’d say that’s improved, as has my ankle mobility. I can’t really say that I’ve devoted lots of time to my ankles. I’ve been back and forth with mobilizing, but I’ve developed flexibility through CFSBK programming in general, which is neat. My current goals are to develop my Pull-Ups and to have my Olympic lifts reflect my Squat and pull strength.
Fox: Ah, that’s why we see you before and after class working biceps and triceps. It’s so great for us coaches to see people work on and achieve their goals, keep at it! You mentioned before that you’d played sports but never stuck with any. Why do you think you’ve stuck with CF?
Allie: I’d say it’s because the programming is varied but progress is still visible. It’s different enough that I don’t get bored. Also, I’ve dropped into a few other CF gyms and see the difference in the approach here.
Fox: You’ve been quite a fundraiser for a few things, Iron Maidens and Fight Gone Bad in particular. What motivated you do give the effort there and how were you so successful?
Allie: As fas as the success, I guess I just have very generous family and friends. This year's Iron Maidens cause (The Iron Maidens Stay Strong Scholarship for Grace Outreach) was particularly close to home as college access and education in general are very personal and important issues for me. I was happy to be able to help.
Fox: Well you helped a bunch and certainly made a difference to some folks. Last question: What should we look for in a future AOM?
Allie: I’m not really joking when I say you could just about pick a name out of a hat. There are so many great people at this place. That said, I think an AOM takes their training seriously but is nice to people. That, and they should be good at bar math!
News and Notes
- We're giving away 4 free entries to the Rugged Maniac race in Brooklyn on June 25th. The first 4 members to e-mail Coach David at David [at] CrossFitSouthBrooklyn [dot] com get them!
- Are you still saving the date? Coaches MeLo and Katie's graduation WOD and BBQ will happen on June 18th at 2:00PM!