« Rest Day | Main | Power Clean and Jerk | WOD 3.19.17 »

Press | WOD 3.20.17



Build to a heavy single.


Build to a heavy triple.

Post loads to comments.


5 Rounds for Time:
30 Russian Kettlebell Swings 24/16kg
50 Double-Unders

Scale the Double-Unders to 50 Singles or 20 attempts as needed.

Post time and Rx to comments.

March Athlete of the Month: Mo Acosta

By Chris Fox

Next up in our Athlete of the Month series is a class act—perpetually smiling, relentlessly cheerful, and an all-around great member: Mo Acosta. He’s made an impression on the coaching staff with his consistency, coachability, and dedication for a while now, so we figured we should name him AOM before he takes his leave of absence this summer!

Fox: Mo! Congrats! You’ve been on the radar for awhile now so I’m glad we’re sitting down for this. Tell me when and how you started CrossFit. 

Mo: Thanks so much. I feel like I should call my mom and tell her! I probably started in 2011 when I was a member of NYSC. I was taking their “CrossFit” class (called UFX for Ultimate Fitness Experience) and was really digging the intensity. My friend Jessica was a coach at CrossFit Merrick in Long Island and told me about it. I started at CrossFit Class One, and when they suddenly closed their CrossFit program, Google led me to CFSBK. 

Fox: What about CrossFit appealed to you?

Mo: It seemed like an exercise program tailor-written for me. I don’t have to think, just show up and follow the program. I liked that we were shown the movements and the specific points about them. Before coming here, I thought I could lift weights. I realized I had a lot to learn!

Fox: What did you have trouble with? And what are you working on now?

Mo: Well I thought I knew how to do everything, so I had trouble with it all! Even something as basic as the  Back Squat gave me trouble. Snatches were new to me and are always a work in progress. I’m still working on that elusive Ring Muscle-Up, though, I have finally gotten a few Bar Muscle-Ups! My body composition goals have also shifted and now I’m actually trying to put some size on instead of losing it. To that end, I did 10 sessions with Coach Brett and have been working on the things he gave me, adding weight to the movements as appropriate.

Fox: What were your impressions of CFSBK, especially having come from another gym? Why did you stay?

Mo: First of all, classes started on time. Even the 6am! I can tell you that this is not the usual case at many gyms. I recognized that the programming was organized, and the coaching was on a different level. The trainers at my previous gym were all nice and I definitely learned stuff, but it’s another experience here. I’ve travelled to other affiliates around the world and haven’t found anything like it. Lifting progressions also seem to be missing from many gyms.

Fox: It’s always great to hear that CFSBK stands out in those ways. Let’s get away from fitness for a minute. We’ve spoken about where you grew up and how you dislike a certain TV show…

Mo: Ha! I was born and grew up in Medellín, Colombia in the 1980s. It was a rough town back then but now is one of the most beautiful cities in the world. It’s surrounded by giant lush mountains, and is one of the largest flower exporters in the world so the landscape is just amazing. As kids we knew there was violence, but it luckily didn’t plague us. I grew up playing soccer in the streets there in the same field at the National Team practiced. My family came to the US in 1990, first my grandparents and then my mom, my sister, and I. We lived in Carle Place in Nassau County, Long Island, which was quite a shift. I’m pretty sure there was one other kid that spoke Spanish other than my sister Natalia and I.

Fox: Did you continue to play soccer once you got here?

Mo: No soccer but the tennis coach of my high school recruited me. Turned out I was awful at it, so he suggested I try out for football! I did and played guard during my time there. I’m still friends with the guys on my team.

Fox: No college ball? Where did you go to school and what do you do now?

Mo: Ha... no, no college ball. I first went to SUNY-New Paltz for a day. Let’s just leave it at “I was a mess.” I got myself together and went to NCC (Nassau Community College) before going to NYIT (New York Institute of Technology) for Advertising and Marketing. I somehow lucked into my first job with the New York Islanders while still in school and then worked for Colgate-Palmolive for a few years, during which time I met Kat. In 2005 when Colgate-Palmolive was getting rid of my department, I decided it was time to open my own business. Kat and I have been running Acosta Design since then. It’s pretty amazing to spend my work day with the love of my life and our pittie mix, Lillan (Swedish for “Little One”).

Fox: That’s great, and I can relate! How did you and Kat meet?

Mo: A friend at work suggested we should meet, but it was the summer time! Plus, she lived in Brooklyn and I was in Great Neck! All I knew of Brooklyn was what was on the news and I was not really into that. Turned out she lived in Brooklyn Heights and it was more “Huxtables” than “NYPD Blue”. It all happened pretty quickly once we first dated. We fell in love, moved in together, got married in 2008, and moved to Park Slope in 2009.

Fox: Tell us about you outside of the gym and work. What are your hobbies?

Mo: Well, I love the gym and it really is my main hobby. And I love my work and am always working on new company ideas. Other than that, I love to travel and eat. I cook at home and also like to eat out and explore new restaurants. Katsui has been a recent great find! Last year’s LFPB Challenge was amazingly influential on how we eat both at home and out and it’s something that has become part of who I am. Also, we’re moving to Sweden for a year or two (maybe the next four?) to spend some time with Kat’s parents, and I’ve been taking Swedish lessons to prepare.

Fox: Thanks again for sitting down with me and letting us learn a bit about you. Last question, what should we look for in a future AOM?

Mo: Man, there are so many dedicated people working their asses off to pick from. It must be hard. I think listening and being coachable are important in addition to helping others when you can. Whether it’s helping clean up equipment, cheering people on, or just saying thank you. I think those things go a long way.

Chuck Berry Lives! The New Yorker
The Highest Court of the Land Atlas Obscura

Reader Comments (30)

Congrats Mo!! Well deserved. Proud to be a fellow Snatcho!

March 20, 2017 | Unregistered CommenterJay-Star

Right on Mo! You da man. Congrats!

March 20, 2017 | Unregistered CommenterSamir Chopra

Mo!! Such a well deserved pick. He and Kat made an effort to make me & Thaisa feel right at home in CFSBK even when we didn't know almost anyone there - and helping build that sense of community is what athletes of the month do. Someone that I always try to pace during metcons, only to realize, every time, how much stronger and faster than me he is.

You and Kat will be sorely missed during your Swedish leave!

March 20, 2017 | Unregistered CommenterDaniel R

Congrats, Mo! Perfect example of what it means to be a real ATHLETE at cfsbk! Dude is relentlessly hard-working ALWAYS! From short circuit to private sessions to real commitment to LFPB--I am amazed by Mo (and Kat!) Such determination. Definitely going to miss seeing you guys, especially at AR hangs!-- such great people, role models, and athletes.

March 20, 2017 | Unregistered CommenterAllie B.

Mo is a mensch and has EXCELLENT taste in sushi. Congrats!

6 AM (for which I was shockingly alert and awake)

LOVE pressing and miss it sorely, so I went with the volume work. 65x5, 75x5, 80x5, 85x3, 87.5x3. Good to work with Kayleigh -- I had originally intended to top out at 85 but when I saw her beast out 85x3 I knew I had to do it for MY fourth set.

I feel bad that McDowell got all the ergs out before Ro said, "Any questions about the metcon?" and I said, "Yes, when did it change from kettlebell swings to rowing?" But I'm not sorry we didn't have to row. 11:29 Rx. Double unders were only semi-there this morning.

March 20, 2017 | Unregistered CommenterStella

Congrats Mo well deserved!!!

March 20, 2017 | Unregistered Commenterpierre

Excellent choice for AOM!!
Well deserved Mo!

March 20, 2017 | Unregistered CommenterCharles S

Go Mo! I don't know how the Art Show is going to get set up without you when you leave! You will be sorely missed.

March 20, 2017 | Unregistered CommenterKate R.

Mo!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Super supportive of others and self-motivated. Excellent choice!

Press: 45x5, 65x5, 75x3, 80x3, 85x3
Triples felt appropriate for the day. Attempted a single at 90, but failed immediately - did not give myself enough rest before attempting.

WOD: 7:44 Rx. KB swings unbroken. DUs unbroken for second and fifth round, in 3 sets for the rest. Whoa grip.

March 20, 2017 | Unregistered CommenterKayleigh

Congrats Mo! Very well deserved and have been impressed by all your gainz recently! Hanging out with you during Crash B's was one of the reasons I joined the CFSBK community. Going to miss you!

March 20, 2017 | Unregistered CommenterSteve

Mo! Congrats, so well deserved! always impressed with your dedication - and always a great positive energy. we are going to miss you guys!

March 20, 2017 | Unregistered CommenterLauren S

Mo Mo, awesome man. Congrats!!
Definitely going to miss having you here.

6am with RoDowell
Strict press 95x5, 125x3, 135x1

Wod - 9:43 Rx
KBs unbroken first 2, then 20-10 last 3
Dubs, unbroken first 2, 30-20, 35-15, then unbroken last round
Forearm burner

I bet CFSBK AOM super star Mo does all 5 rounds unbroken!
Without even breaking a sweat

March 20, 2017 | Unregistered CommenterJames A

Congrats Mo!! Outstanding choice!! Mo is always a friendly face to see and it's been so impressive to see how hard he works and how much it's been paying off. We will miss you and Kat so much!

March 20, 2017 | Unregistered CommenterLinda

Mo is awesome. Though I can't help but smile each time I see him and Kat, I was particularly excited to see the blog this AM and think about seeing him at Short Circuit. Incredibly humble, kind, helpful, strong, and determined.

You and Kat will be sorely missed.

March 20, 2017 | Unregistered CommenterPaul

Congrats Mo!
I did 17.4 today and am writing my thank you note to Henry for judging after he took 7 am class!

Dear Henry,
Thank you very much for taking the time and keeping me on task for what were 51 really heavy deadlifts. I appreciate the help and encouragement.


I don't feel like I'm lifting as strong as I was last year and deadlifts haven't been in the rotation too much and felt a bit foreign. I just wanted to get through them and almost did - 51 reps today. Last year was 55 so I was closer than I thought I might be. Did a quick 20/20/20: wall ball, row, HSPU just to get a taste of what that workout would have been had I been able to get through it. Used 2 abmats on the HSPU. I was spent!

March 20, 2017 | Unregistered CommenterShawn

Mo! So welcoming, supportive, & dedicated! Congrats.

March 20, 2017 | Unregistered CommenterKate Tk

Noooo I don't want Kat and Mo to go! Why was I not consulted!

March 20, 2017 | Unregistered Commenterariel

Congrats MO!!!
Well deserved.

WOD today should have been mine but working out late last night at open gym destroyed me and my recovery for today.

March 20, 2017 | Unregistered CommenterKeith W

Mo has been such a great addition to our community and so deserving of AOM!! Its been great seeing him (and Kats) transformations since joining. Will be so sad to see them go :(

17.4 Today

173 Reps (8 HSPU) with a 12:25 Tie Break

This wasn't AS awful as last year but it was still pretty terrible. Was happy with my DL and WB strategy but just like last year the row crushed me. Kept it in the low 800s and coudn't seem to pull any harder. Had about :30 on the wall and banged out some strict HSPU till the clock ran out. Got about 3 no reps because I kicked up too far away from the wall.

Took me about 20 minutes to feel somewhat normal. So glad that one is done!! I was hoping to get somewhere around 15-20 HSPUs, but I guess I'm just not that Fit!!!

Thanks to anyone who watched the live feed!

March 20, 2017 | Registered CommenterDavid Osorio

MO! Well-deserved and earned AOTM! Mo and Kat are always a blast to have in class. Will miss having them around, particularly at couple's therapy... I MEAN ACTIVE RECOVERY on Thursday nights ;-)

191 reps, RX'd
9:54 tiebreak

8 more reps than last year and maybe :20-:30 faster on tie-break?
DL done by 3:13. All 5's with short rest. Think this was a great strategy for me.
WB done by 6:01. 12-10-9-9-8-7. Just breathing and taking short breaks, staying calm.
Row... got right on and started going. actually felt better in the first :30-:45 than expected, so I was pulling in the 900-1000 range. Got a little dark after the first 20 cal and settled in to more 850-950, trying not to let it dip below 800 for more than a stroke or too. Closed my eyes a bit, focused on driving through heels and breathing steadily.
HSPU: 3-3-3-2-2-2-2-2-singles to the end. No fails, no missed reps.

My neck has been tweaky/painful/weird for the past 4-5 weeks, so my plan for the workout was to move at a challenging pace through the first three movements and then just see what happened when I got to HSPU and not be attached. In other words, STOP if it gets painful or sketchy. Luckily, things felt great and focusing on staying tight and in good positions throughout the HSPU made it easier -- amazing how that works!!

Warm up was important. Lots of blood flow and body heat, then lat/t-spine/rhomboid smash, strict OH pressing with dumbbells, and minimal HSPU to 2, then 1 abmats.

I essentially took HSPU out of my training in January because they often tweak my neck, so great to see some fitness improvement and skill transfer from focusing in different ways -- upper body pushing strength, body position, holds, etc.

Sunday: rest, walking, and all the carbs

Short Circuit with a super fun crowd!! Love those burpee sprints!
Then about 30 min of recovery movement, dynamic stretching, etc.

March 20, 2017 | Unregistered CommenterWhit H

Congrats Mo! Love you guys!! Can't believe you are leaving us!!

12pm with Fox


65 x 5, 70 x5, 75 x 5, 80 x 3, 85 x 3, 90 x 1, 95F... guess my 1RM isn't 100# anymore!!!

WOD in 6:43 Rx

Unbroken except I tripped up on Round 3, 22 DU's in.

My kinda workout!

March 20, 2017 | Unregistered CommenterChainsaw

Congrats Mo!

March 20, 2017 | Unregistered CommenterEbony

Yayyy congrats Mo!!!! So well deserved!!!

My shifts at front desk are not complete without the beautiful smiling faces and warm energy of both Mo and Kat (and sometimes Lila!) ♥

March 20, 2017 | Unregistered CommenterCam

Haven't posted workouts on the blog in a bit.

Saturday: 17.4 *almost* went scaled after reading the blog. So glad I didn't. Last year it took me 13:00 to do the 155 deadlifts. And I don't know why, but I had a 100 degree fever and felt dead the day after! It was cray. Maybe unrelated, but still a bad memory!

Anyway, this year I did all the deadlifts in sets of 2s or singles, all 55 wall balls, and 8 cals. Big improvement! When we do this workout again (hopefully!) I'd love to get to the HSPUs. Also, did not feel destroyed in the slightest :)

Sunday: LOVED this workout so much. It's so fun to have light barbells-- I love barbell workouts but generally can't RX them. I did learn a lesson thanks to Fox: I was trying to move as fast as I could and I wasn't fully standing up my power cleans. Next time, I'll muscle clean.

Super fun AG, as well! I couldn't resist attending to AG when it was another workout I loved (lunges, kb swings, hspus, and ttb!? My favorites in one WOD!)

Press: 53x5, 63x5, 68x5, 70.5x3, 73x2. Boo. This is a definite weakness.

WOD: Don't remember time. But I only did 30-35DUs the first four rounds. Stuck it out to 50 in the last round, but it took me 1:00 to get the last 20. All KB's unbroken, grip was feeling it!

Did some muscle up accessory work across the street after class. Must get stronger!!!!

Sad to miss AG tomorrow...but it's gotta be a rest day. Plus I'm seeing "Hamilton" on broadway. :P

March 20, 2017 | Unregistered CommenterAllie B.

Congrats MO!!! A beacon of awesomeness!

March 20, 2017 | Unregistered CommenterKarl

Would like to echo everyone's praise of Mo and Kat. They have been so warm, friendly, and quietly hardworking since they joined. It's awesome to see such extraordinary progress at the gym.

Would like to add: 1) The picture of Mo, Kat, and their dog is so stinking cute! I might go as far as to say it's the best AOTM picture I have ever seen, and 2) Um, Mo & Kat, could you please share your address in Sweden so we can visit/move-in/also escape?

We will dearly miss you, but very excited for your next chapter - what an incredible experience of family, learning, and perspective ahead!

March 20, 2017 | Unregistered CommenterAsha

oh my! so nice to read all of these comments. thank you all so much for all the love!

March 20, 2017 | Unregistered CommenterMo

Glad I read the blog today (haven't been keeping up this last month)!!

Congrats, Mo!! So well deserved! Loved learning more about you except the fact that you and Kat are leaving! I'm going miss you two!

March 20, 2017 | Unregistered CommenterKLove

Nice work Mo! Love working out together in short circuit!

March 20, 2017 | Unregistered CommenterMboynton

Congrats, Mo. You the man.

March 21, 2017 | Unregistered CommenterHenry

PostPost a New Comment

Enter your information below to add a new comment.
Author Email (optional):
Author URL (optional):
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>