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Back Rack Reverse Lunge | WOD 5.3.17

Back Rack Reverse Lunges

3 x 10e

Go heavier than last week (or find a moderate starting weight). Perform 10 reps on one leg, rack the bar, then perform 10 reps on the other. You’re going to be sore after these the first few weeks so pay attention to good recovery practices (i.e., eat some food). The last few reps of each set should be tough.

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Exposure 2 of 8

20 Minutes Not for Rounds:
270m Jog
3 Ring Muscle Ups

Scale to Jumping Muscle-Ups as needed if you can do a few strict Ring Dips and Pull-Ups and are stable in the catch.

20 Minutes Not for Rounds:

6 L-Pull-Ups
6 Strict Ring Dips
270m Jog

Scale the L-Pull-Ups to regular or band-assisted as needed. Scale the Ring Dips to the Matador or to Tempo (31X1) Push-Ups as needed.

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Better Know a Member: Kirby S.

For the past few weeks, we've been having fun with Better Know a Member, a blog-favorite in which we profile members from across the CFSBK community. Last week we spoke to Molly H. This week, let's find out more about...

Name (and any nicknames):

Kirby Stirland. David calls me "Kirbasaurus Rex," though I’m not entirely sure why!

Where were you born and where did you grow up? 

I was born in Norwalk, Connecticut, and I grew up in nearby Rowayton, which is a little beach town about an hour outside of NYC. 

How long have you been CrossFitting, and how did you arrive at CFSBK?

Officially, I’ve been CrossFitting since I joined CFSBK in January of 2016!

I was a dancer from age 3 through college, and fairly serious about it during high school, competing all around the country and performing several times a year. Dance was my passion, and a huge part of my life for a long time, but it’s a very high-pressure world in many ways, and at a certain point it just stopped being fun for me. My dance background is a big part of who I am today, though, as well as the kind of athlete I am now—it’s how I developed self-discipline and precision when it comes to form, both of which I use in the gym every day!

Post-college I got more into fitness and tried a lot of different things (boxing, spinning, etc.), eventually discovering that I loved strength training. A few years ago I stumbled on a small group training class led by a CrossFit trainer at the New York Sports Club in Park Slope, and I got really into it. I tend to like the most intense version of anything (i.e. yoga is ok…but yoga in a 100-degree room? Sign me up) so those workouts really spoke to me. I always felt like I wanted to commit more seriously by joining an actual CrossFit gym, but I felt a little intimidated by it all. My New Year’s resolution in 2016 was to be brave, so I finally bit the bullet and I haven’t looked back. I’m not exaggerating when I say that CFSBK has changed my life. The members, the coaches, the workouts…I love this place sooo much!!

Ask me about that time I...

Lived with rock stars. My fiancé is a musician and used to tour with a pretty well known band. I moved out to LA with him right after we met and lived with him and some of his bandmates in a glorified bachelor pad in Malibu. It had no furniture aside from a sectional sofa and a giant television, and the only food in the kitchen was whiskey and a drawer filled with Halloween candy. Obviously, my parents were thrilled with THAT life choice. It worked out somehow, though! 

If you had to switch careers today, what would you choose to do?

I’m weirdly obsessed with true crime and serial killers, so I’d probably want to do something in forensics. That, or I’d be a music supervisor choosing songs for movies and TV shows.

What are you up to when you're not at 597 Degraw Street?

I’m the brand copywriter at an amazing wellness startup called Sakara Life that does organic, plant-based meal delivery... but our mission is really to change the way people think about food. The way you eat really can change your life! (And, at very least, your athletic performance, as we well know.) It’s cool to work for a company that is truly improving people’s lives every day by helping them eat better.

I’m a homebody, so if I’m not at work or the gym, I’m probably at home snuggling with my dog (a rescue terrier named Jackson…as in Michael, as in the King of Pop), cooking, drinking wine, listening to NPR, doing a face mask… maybe even all of those things at once if I’m getting really wild. These days I’m also doing lots of wedding planning tasks in my free time, because I’m getting married in September. Also, I volunteer at Planned Parenthood as a health center escort, so you can find me there some early Saturday mornings. And now that it’s almost summer, I’ll hopefully be spending as many weekends as possible at the beach…it’s my happy place.

Favorite and least favorite lift:

Favorite: Increasingly, Cleans! Also Back Squats and Deadlifts.

Least favorite: Snatch or Overhead Squat. But I’m determined to learn to love them both.

Any advice for new CFSBKers? 

Sign up for stuff! I’m SO not a joiner by nature, nor am I an especially competitive person, but being part of the CFSBK community has helped me come out of my shell and say “yes” more often…which is a highly transferrable life skill. There are so many ways to participate beyond simply coming to class, and it’s really fun to feel like a part of something. And you can take it as seriously as you want! The LFPB Challenge, Fight Gone Bad, the Open… do it!

10 Things You Didn't Know About Pumping Iron NY Daily News
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Reader Comments (23)

I have an outfit just like that Kirby!!!! Yeah!!!

Did some shuttle runs with the sled in AG yesterday. I saw the face of G-d. And she was pissed!!!

May 3, 2017 | Unregistered CommenterJay-Star

P.S. Very cool profile on Kirby. Proud to have BROUGHT HOME THE TITLE with her at FGB this year. Emphasis added for MAXIMUM TAUNTING POWER and so that everyone remains SOOO JEALOUS OF OUR VICTORY!

May 3, 2017 | Unregistered CommenterJay-Star

What a coincidence, I have the SAME outfit too, Jay!

Loved learning a little more about the amazing K-Rex! I remember doing a Foundations class make up with her and thinking "shes going to be really good at this!" So glad to have her as part of our CFSBK Family!!!

May 3, 2017 | Registered CommenterDavid Osorio

Kirby! 7 AM is the better for having her.

(Kirby: I don't think you'll ever find out how or why DO gave you a nickname. I have no idea how I became "Zawisteezy." Just embrace it.)

Jay is also EN FUEGO this morning. He is not wrong about the face of god being an angry one during sled sprints. OMG.

Came in for 7 AM after a not-so-great night of sleep. SO GLAD NFT work was involved.

Did 70# on the lunges -- maybe would have done 75 or 80 if I hadn't been sore from those damn sled sprints, but that was plenty for this morning. Regular chinups and ring dips for the NFT work. I used to have an L chin-up -- just one -- but yeah, that was ten pounds ago.

May 3, 2017 | Unregistered CommenterStella

PS, I was so proud of myself for thinking of "what's your favorite deadly sin?" as a QOD, until I realized that no one can remember all seven of them. Including me. Derp.

May 3, 2017 | Unregistered CommenterStella

Took a week off because my right shoulder has been feeling increasingly janky. Perhaps doing 21 muscle ups first thing in the morning wasn't the best way to inaugurate my return to the gym. So...

Does anybody have a recommendation on a crossfit-friendly orthopedist? Or maybe a PT? I am no longer convincing myself with "it's just sore from working out."

May 3, 2017 | Unregistered CommenterMLC

11am solo
Lunges at 105. Felt fine

7 rounds of the NFT subbing a half mile bike for the run so give my calves a break. All MU unbroken.

May 3, 2017 | Unregistered CommenterFox

@MLC I think I Just may know someone! ;) Katie@bespoketreatments.com

May 3, 2017 | Unregistered CommenterK HarpZ

7am with Kirby (sadly not in costume) and McRo

Lunges at 48, up 10# from last week. They felt good. I'm not sure if they're feeling too good? I guess if I'm not sore tomorrow I'll know I could have comfortably done more.

NFT was great practice, if humbling. I need to spend more time doing bodyweight stuff. Does that mean I need to try the AG class I keep reading about and am slightly scared of?

May 3, 2017 | Unregistered CommenterChristine

Noon class

So tired. Lunges at 60lbs, very pleased to see NFT work cause I was fried from yesterday.

Speaking of yesterday...make up post!

Push press 63, 65, 68. WOD with knee pushups instead of burpees cause of wrist 10:47. Jeremy's helpful advice while rowing was "well ya can't teach height" as my 6 foot neighbor's stroke rate was 8 below mine and we had the same pace :/ Then short circuit! Feeling those tempo chin ups today!

May 3, 2017 | Unregistered CommenterKarina S

Katie -- RIGHT. Email sent.

May 3, 2017 | Unregistered CommenterMLC


Lunges at 95lbs - Still moving fine, but in some ways they feel like more of a groin stretch than a strength exercise.

NFT - 2 rounds of fitness, before ghosting out to meet a contractor at my house. L-sit pullups are no joke. I have to work more strict pullups into my warmups.

May 3, 2017 | Unregistered CommenterDan G.

I love these "better know a member" pieces!! We have such an interesting and diverse member base and it's so great to learn more about everyone!

May 3, 2017 | Unregistered CommenterLinda

Kirby! I love the Get To Know Molly then Kirby back to back! As a fellow mostly 7-amer I have the pleasure and privileged of working out with them a lot and they've both soared so far! Kirby's dance background is apparent in her form on almost everything but her kips are the most elegant and I always say, "watch Kirby" to whoever is next to me when we're doing cossacks.

For those around this Saturday and thinking of joining in at my house for drinks and such - please know that your significant others, visiting friends and family members and children are welcome too. (I thought that might go without saying but just in case!!!) FB message or text me at 347-525-7887 if you need any info!

Last night's AG - I pulled up then I sledded.

May 3, 2017 | Unregistered CommenterShawn

Christine: Don't be scared of AG! It's such a good way to learn skills that take more time and concerted effort to learn than group class sometimes allows, especially for uncoordinated people like me who don't pick up complicated movements easily.

Karina -- LOL. Trust Jeremy to sum up your life situation in five pithy words.

May 3, 2017 | Unregistered CommenterStella

Christine! AG is the answer to your prayers! Super fun! Not scary at all. Except for the occasional sled push!

Kirby! Love you girl! I also am proud to have the same outfit Kirby is wearing in that photo! Such a trend setter :P I also can't believe you've only been doing this a year... you are SO good at crossfit.

And yes. Jay is hilarious. Guess he never sold his cheerleading skirt.

Excited for your party, Shawn!

May 3, 2017 | Unregistered CommenterAllie B

Lunges with Sabrina, worked up to 42 lbs. I feel very lopsided but I'm liking it! Melissa gave me a good tip to focus on leaning forward rather than trying to keep a straight back and to not pause so much on my knee. I feel way less wobbly when I try not to put any weight on the back leg.

I like the whole not for rounds thing. I genuinely lost track and just tried to focus on form. Good stuff!

May 3, 2017 | Unregistered CommenterSarahM

7:30 with Ro

Lunges: 3x10 at 80lbs. Felt good.
Nft was good, mix of pull ups and chin ups / ring and matador dips.

May 3, 2017 | Unregistered CommenterJenny M

Kirby! <3 seeing your friendly face in the morning and admire your progress and the way you push yourself - sometimes when I'm feeling timid I think, Be like Kirby

A+ QOD, Stella (grumpy, the eighth deadly sin. the more you know*)

Christine, come to AG! I started going recently and it's so much fun...though I missed those sled runs yesterday... :/

May 3, 2017 | Unregistered Commentervanessa


Not sure who asked about PT, but how about Dr. J upstairs from our gym? Currently doing sessions with him, no Crossfit :((( since I threw out my lower back from 6am deadlifts at 225lb. Learned my lesson and sitting on the sidelines for over 1 month is sooo hard. I love this place and staying away is tough. Especially after making it through the Open with so many special moments and successes.

See y'all soon.

May 3, 2017 | Unregistered CommenterMario

Lunges at 75#
Fast and easy but I know I'll still be sore tomorrow.

So happy for NFT work because I didn't get enough sleep last night.

Did 3-4 strict pullups per round and tempo push-ups. Originally started doing bench dips (I can now do them without ANY pain!) but Ro said strength gains from pushups will be more transferable to matador dips. Cannot wait until I'm strong enough to do dips again! Patience.

"Sprinted" the first half of the run and then did a regular-paced jog on the return.

May 3, 2017 | Unregistered CommenterKLove

Hey! If anyone is unable to pick up their Herondale CSA this week or next, I would be happy to buy it from you. Lemme know!

May 3, 2017 | Unregistered CommenterMichelle B

Y'ALL! Thanks for all the love!! <3 <3. It's truly an honor to grace the pages of the CFSBK blog :)

Wednesday 7am
Sore today from those lunges! Went light...worked up to 53# I think? I like these a lot more than the front rack step-ups, that's for sure.

Thursday 7am
Worked up to 108# on the C+J complex which miiiight be a PR! Then did the high pulls at 113. Tough!
WOD was harder than it looked. My pull ups were a little mehh today. Fun to do slightly higher box jumps! Made me think I should I should probably start using the 24" box more often.

May 4, 2017 | Unregistered CommenterKirby

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