Hang Cluster
In 10 minutes, work up to a heavy Squat Clean Thruster (aka Cluster) from the Hang position.
Post loads to comments.
Week 7 of 7
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LFPB Challenge Capacity Test WOD
“Jackie”
For Time:
1000m Row
50 Thrusters 45#
30 Pull-Ups
This classic benchmark (and CFSBK Leaderboard item) should hurt a bit and is very much about how hard you want to push it. Baller status for doing all the reps all unbroken. Try to keep the bar on your body for all 50 Thrusters. NO BAILING THE EMPTY BARS, PLEASE! If you think you’ll bail, then set up a lighter bar with bumps on it. Resting the bar on your back is allowed. You should be able to complete at least 20 Thrusters unbroken when fresh at the Rx’d load, scale as needed. Scaling for for Pull-Ups today is Ring Rows. For the LFPB Challenge, note your score to compare from the beginning of the Challenge.
Post time and Rx to comments.
Better Know a Member: Beatriz Moreno
Get ready! It’s another installment of our Better Know a Member series. For the past 3 years, we’ve been bringing you these profiles from across our community of kind, cool, wonderful members. In our previous edition, we got to know funkmaster Adam S.! This week, let’s get to know longtime CFSBKer Bea M.
Name (and any nicknames):
Beatriz Adriana, Bea, Bee, or sometimes I am just the letter “B”
Where were you born, and where did you grow up?
I was born in the small city of Pereira, Colombia. Some years later my family moved to Brooklyn, where I’ve been ever since.
How long have you been CrossFitting, and how did you arrive at CFSBK?
I joined the summer of 2013—almost 6 years ago! I was actually injured before that, which led to surgery in my left knee. Turned out I had a torn meniscus. After 6 months of idling and treating the knee, a co-worker, at the time, mentioned this new concept of working out to me: CrossFit. For years, until injury, all I did was abuse the treadmill and the elliptical, but I failed at feeling stronger or confident. I felt my stamina was durable, but I was totally uneducated on weight training and its benefits for the female physique. I also wasn’t as knowledgeable on what it meant to keep a healthy relationship with food without depriving myself of goodies. Hence, once I was told about CrossFit, I took it upon myself to do some research. I found a few in the city and had my first try-out class at CrossFit NYC. However, the gym was a little too out of the way. I wanted something closer to home. I continued my search and came across CFSBK. I showed up one day really early. Spoke to the guy working the front desk at the time, and he was very convincing and very informative about the pros of joining. Without hesitation, I signed up that same day for Foundations. At first I said, I’ll only do this for about a year. Close to 6 years later, I am still in it.
What’s your hidden talent?
I don’t know that it’s necessarily “hidden,” but I enjoy cooking and I think I’m pretty decent at it. I like being creative in the kitchen and playing with different flavors or spices.
What are 3 things you can’t live without?
- My DevaCurl products. Without these products I would look like a puffy sheep every day. Curls need taming.
- My bookbag. It can be really annoying on the train, but my bookbag is my magic bag. Everything I need will always be in there, like my gym gear. 😉
- Body lotion. This is key, specially in the winter months. Without this product, I feel my skin becomes flaky sandpaper.
If you had to switch careers today, what would you choose to do?
Currently I am a high school teacher, and I work mainly with recent immigrant teens teaching English and Spanish. Though I enjoy what I do, my dream has always been to work with civil rights organizations. I love the idea of equal treatment amongst all groups and all types of people. Maybe one day. In the meantime I’ll keep trying to teach these ideals to the young minds.
What are you favorite and least favorite lifts?
Well, I actually have 2 favorites. I really enjoy Back Squatting. I feel this lift is so beneficial in all aspects of life. How many times do we find ourselves having to carry a heavy box? Lifting furniture around the house? I think Back Squatting has helped me in my day to day activities, preventing me from causing self-injury. My second favorite, is the Power Clean. I just think it’s a fun movement.
My mentleast favorite move has got to be the Overhead Squat. Yes, it is another Squat move, but I have yet to master an organized hold overhead, which, more often than not, results in pure frustration.
Any advice for new CFSBKers?
Give it a fair chance. I thought I was only going to do a year but I stuck throughout it. The atmosphere is fun, the coaches are very knowledgeable and supportive, and it’s a nice opportunity to meet new people with like-minded thoughts on fitness. It can look intimidating at first, but with time, that intimidation comes crashing down and everything becomes much easier to adjust to.
Friday Night Lights 19.5: Sign Up Now!
Our final Friday Night Lights event of 2019 goes down this Friday, March 22nd starting at 5:30pm. This is a great way to take on 19.5 in a friendly, high-energy environment.
Go to the FNL Sign Up Sheet to reserve a space in the heat of your choice. Everyone is welcomed to participate; you don’t have to be on an Intramural team. But if you are on an Intramural team, get ready to throw down! The high fives will be plentiful.
We invite everyone to come out and cheer for your fellow CFSBKers. BYOB, if you’re into that.
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Yesterday’s Results Board: Rest Day
Are Calories Pointless? NY Mag
The Paraplegic Marathon Man Outside
