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Tuesday
May092017

Rest Day

Better Know a Member: Zach Z.

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 Kirby S. This week, let's find out more about a man who has Deadlifted on the roof of CrossFit Bangkok...

Name (and any nicknames):

Zach Zinn (Zinn City, Z Squared, Slippery Double Z—not sure why)

Where were you born and where did you grow up?

Philly and its general environs. I'll never be converted to a full New Yorker, though I'm dangerously trending towards hipsterdom with new beard and first-ever glasses in the last year.

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

About a year and a half now. Former co-worker and fellow CFSBKer Lauren M. insisted I'd like it and should give it a go. I didn't really want to but she managed to convince me and was totally right, which is pretty par for the course for us. 

Program your nightmare workout:

The sled push is a true nightmare factory, so anything involving that. It's one of several medieval torture devices that are all part of the fun at Strong Fit!

Ask me about that time I...

Was on a live Nickelodeon show with Paula Abdul while wearing a cow suit. Performing the role of "Cow," naturally. 

What are you recommending right now?

Everyone should try the miracle fried Korzo burger at Korzo in Park Slope at least once. They also have also have a hilarious bartender and occasional Coach Foxes sightings.

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

I do techy/communications type things at the Social Science Research Council in Downtown Brooklyn, which has been making fantastic social science for almost 100 years. If you're the kind of person who gets jazzed up about the origin of the word "interdisciplinarity," then I have lots of reading material for you. I'm occasionally shipped away to far off lands for projects, which is great opportunity to tour CrossFit gyms of the world. This year I visited Cambodia's "Angkor Fight Club," which has many rules.   

Any advice for new CFSBKers?

"Trust the Process" (I've been waiting to say that). Picking stuff and putting it down is way more complicated than it seems. It will take a long time for things to click but the payoff is well worth it. I've easily made more progress here in a year than in 10 years of sports club gyms! I definitely recommend trying a Starting Strength cycle to slow things down and improve technique. CFSBK is also a fun place to dress like you are in an '80s home workout video.

News and Notes

  • Sign ups for Murph Day 2017 are open! This is a great community event where we perform this classic CrossFit benchmark workout followed by some grilling, side dishes, and beers. The workout is tough—very tough—but it can, of course, be scaled to meet everyone's capacity. What're waitin' for? Sign up today! See the event page for more details.
  • We recently cleared out our lost and found, and the goodies are up on Flickr. Does any of this stuff belong to you? Claim it at the front desk before we donate it to CHIPS in two weeks! 

_____________________
Yesterday's Whiteboard: Push Press | Row, Overhead Squats, Handstand Push-Ups
Coney Island Museum Atlas Obscura
The Truth About the Starting Strength Method Starting Strength

Reader Comments (20)

Wednesday's Programming

Back Rack Reverse Lunges
3x8e

Heavier than last week. Perform 8 reps on one leg, rack the bar, then perform 8 reps on the other. The last few reps of each set should be tough.

Post loads to comments.
Exposure 3 of 8
_____________________

4 Rounds:
AMRAP 3 Minutes...
5 Toes-to-Bars
10 Push-Ups
15 Squats
Rest 1 minute

Begin each round where you left off. Aim to score consistently on each round within a few reps. Scale Toes-to-Bars to Hanging Leg or Knee Raises, and Push-Ups to Knee Push-Ups as needed.

Post rounds, reps, and Rx to comment.s

May 7, 2017 | Registered CommenterDavid Osorio

Zach! Didn't know you were a phellow Philadelphian. Yo!

May 9, 2017 | Unregistered CommenterStella

Loving these member features!

Lunges: 110 x 8 x 3.

WOD: Got through 10 rounds and 4 T2B. First three minutes was 3 rounds even. Then each got slightly less per round - push ups taking up most of the time.

4 Relaxed Rounds:
10 cal assault bike sprint (:28-:31)
5 push-ups
5 pull-ups
5 push-ups

Single arm OH carry 100' each: 35#, 45# x 2

May 9, 2017 | Unregistered CommenterKayleigh

10am doing Monday's work

Push Press
125x8x3
A little conservative. Shoulders never quite felt open today.

WOD in 11:03
Rows got faster each round so probably should have pushed a little harder on them early on. OHS and HSPU (strict) unbroken which was hard on rounds 4 and 5.

May 9, 2017 | Unregistered CommenterFox

AG

A. Toes to bar kipping/strict


B. Conditioning
3-4 intervals @85% somewhat hard effort
5 power clean and push jerk, 135/95lb
8 bar facing burpees
130m sprint
rest 6 min

May 9, 2017 | Unregistered CommenterArturo R

6am with McD doing wednesday

Lunges: 135 x 8 x 3. First round felt heavy, but each round got easier.

WOD: 10 Round + 5 T2B and 10 PU. About have of the rounds were 5 kipping T2B, the rest were singles. This was a pushup workout all the way.

Make up posts:
5/6 Strongfit - 185# each arm for farmers carries, 475 yoke, 13 sandbag over shoulder @200# in 8 minutes
5/7 Snatch complex up to 145, WOD in :49, :47, :46, :44, :44 -> 15:50 total
5/8 Push press 145x8x3, WOD in 11:29 with 3 HSPU per round.

May 9, 2017 | Unregistered CommenterDan G.

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must pick up at location!
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if you're interested, please email me at mauricio AT acostadesign (dot) com or call me at 516 three 8 four 43 four one.

May 9, 2017 | Unregistered CommenterMo

Yesterday:

Tried to take group class. Couldn't rack an empty bar for push press without extreme wrist pain. It was improving, but did a bunch of raking on Sunday and I think that made it much much worse. F*ck.

A. 3x: 20 hollow rocks, 15 kb swings, 3-5 tempo push up 25x1

B1. SA DB Shoulder Ex Rot: 3-4x10 @ 30x1 @ 10#

B2.
4” Deficit back rack reverse lunge:
4x10L
3x10R
@ 65#

C. 10-15 min meltdown regarding wrist pain/injury and current shoulder issue.

D. 10 min soft tissue work on R shoulder @ rack


Today

A. 6 min easy bike no arms, 10 banded good mornings, 1x10 each on rotator cuff banded stability drills

B1. Deadlift
(95x10, 125x10, 145x10) 155x8, 165x8, 175x8, 185x8

B2. Seated DB Press
20x10, 22.5x10, 25x10x2

C. For time, steady effort:
1100m run, 14" vest
50 air squats, vest (30-20)
10 ghd sit up (no vest)
50 DU
10 GHDSU
50 DU
10 GHDSU
50 air squats, vest (20-15-15)
1100m run, vest

20:50, which included transition time to get out the door and for Penny to take a reeeeeeally long pee on the first lap.

D. 7 min cool down bike, no arms. Brettzel stretch each side.

May 9, 2017 | Unregistered CommenterWhit H

Noon with McJeremy

Mondays' workout.

Push Press: 115x8x3

WOD @115lb front squats and regular push-ups. Finished in 9:15

May 9, 2017 | Unregistered CommenterSamir Chopra

Zach-
Trust the process indeed!

May 9, 2017 | Unregistered CommenterCharlesS

I'd love to see what Julien Pineau would have to say about that Starting Strength article.

May 9, 2017 | Unregistered CommenterNoah in TX

Love these member write ups!

SO glad to be back at group class tonight but SO pissed my shoulder/rotator cuff is still icky. Mobility is getting better but keep tweaking it here and there doing stupid normal stuff.

All that said, took things super chill tonight doing Monday's work w/Jeremy.

Push press: 60# x 8 x 3
This was fine! Don't have any pain with this movement but wanted to stay light.

WOD: 12:09 w/all the modifications
200m row
7 FSQ @ 75# off the rack
7 piked HSPU--did these for the first 2 rnds but shoulder didn't like it; switched to incline push ups for last 3.

Sigh. Frustrated (I hear you, Whit!!) but at least it was good to move.

May 9, 2017 | Unregistered CommenterKate Tk

7:30 with Brett and Jess

Push press: 78x8x3

After the first warm up hspu I knew my back was too sore for volume so I did 3 per round to keep it semi quick.

Wod with 3hspu no abmat. 11:58
Had some good laughs while rowing... probably indicated a lack of intensity on my end :) but it was fun!

May 9, 2017 | Unregistered CommenterJenny M

Holy narcissist. I can't even deal with this sentence in that article:

"The tested, reliable truth is that, when performed correctly, there is no more effective or more efficient approach to maximizing human performance in existence than the Starting Strength Method"

May 9, 2017 | Unregistered CommenterJenny M

Did Monday's work at 6:30 group

Push presses - 53,53,58
These felt good but substantial maybe could have gone a tiny bit heavier.

Metcon was 14:17
Overhead squats with 35lbs, did a few wall walk attempts instead of the hspus. The wall walks were definitely the limiter.

May 9, 2017 | Unregistered CommenterSarahM

Who is Mark Rippetoe?

May 9, 2017 | Unregistered CommenterJulien Pineau

6:30 Wednesday
90# 8x3 finally feeling like I'm doing some work! Lunges are a strength, which is good I guess. Better work on the other parts of my squat!

12 rounds + 13 reps. Felt pretty good about this until I saw Dan L got 16 rounds. I was surprised how much I had to break up my push-ups.

AG: strict toe to bar work on the wood wall thing. I did 3 sets of 4 with 3112 tempo. Hard!

Wod: 1:42, 1:22, 1:16 with 83# power cleans
Definitely was running instead of sprinting first round. Wanted to puke on the third. Felt so beat after this! Resting tomorrow!

May 9, 2017 | Unregistered CommenterAllie B

Oh yeah! Helpful tip from Whit about keeping eyes forward on TTB: Small change, but had a strong impact!

Lastly... I can't believe... I don't know Zach. Glad I know him better, but I'm a little sad that there are members I don't know yet! Hi! Bye!

May 9, 2017 | Unregistered CommenterAllie B

Yayyyyyyy Zach!

May 9, 2017 | Unregistered CommenterLauren M.

Just FYI, the absurd anti-science passage that opens that Starting Strength post was written by an "alt-right" blogger with some extremely racist, xenophobic views (you can find a summary of his "philosophy" here: http://archive.is/E7yNg). Really disappointed to see Rippetoe endorsing his site.

May 10, 2017 | Unregistered CommenterJack L.

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