CrossFit South Brooklyn

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Accessory Work
3 Rounds for time of:
6 Muscle Ups
15 2 Pood Kettlebell Swings

Mobility wk4

IMG_3191
Don't be bashful.

CFSBK would like to welcome our newest coach, Gillian Mounsey!  We're all very excited to have Gillian join our team and can't wait to learn as much as we can from her.  Please encourage her on as she trains for the 2009 CrossFit Games and continues her journey in the Sport of Fitness.

Gillian is an accomplished athlete who has extensive training in gymnastics, track and field, physical fitness and bodybuilding that extends over the past 25 years. Her physical accomplishments include holding the world record for push-ups and and being the United States Marine Corps National Physical Fitness Champion in 1995.
 
She has a degree in Physical Education and a graduate level degree in Exercise Science and Cardiac Rehabilitation. Additionally, she has been a personal trainer for 13 years and holds multiple certifications including CrossFit Levels 1,2 and Gymnastics. She specializes in working with athletes, low back injuries, cardiac and pregnant populations.
 
Gillian is an avid Crossfitter who took 3rd Place in the 2008 Crossfit games and is currently training with the goal of winning the 2009 games.  Her passion is teaching others and giving them the tools they need to be embark on their individual lifelong pursuits of health and physical fitness.

McDonalds opens Mini-Gym  OC Register

Comments

  2. Welcome Gillian! Looking forward to working with you.

    fsq: 155/165/175/185/190×1

    I probably should have tried harder on my 2nd 190, but I was happy getting the one so I gave up a little too early on that one.

    wod (ascending/descending 10 -> 1 burpees, db thrusters) 30lbs, 15:40-ish

    my quads no longer like me.

  3. yay Gillian! can’t wait to workout and learn from you!

    looking forward to getting back to cfsbk tonight! its been too long..AND i can squat again!

    also….

    some rugby teammates of mine were inspired by the burpee challenge and are doing one starting january 1. it was too much to tackle during the season, so we’re going for it now! if anyone else wants to join because they missed it or wants to try to tackle it again, let me know!

  4. 1. There is some talk between XM, Steph and myself of doing another paleo month come January. Anyone interested??(There was also talk of a Paleo YEAR)

    2. That McDonalds gym actually isn’t Terrible, it’s just in a terrible location.

    3. I love that picture of Mike and Melody in the scrapbook.

    4. Upper body only WODs are a bitch to recover from.

    5. hooray for Gillian.

  5. I am so excited to have Gillian as a part of SBK! I’ve had such positive experiences working out with and observing her coach so far, and I know it’s just the tip of the iceberg.

    I’m always in for Paleo challenges. (Though a year sounds… well. Like a year.) I’m also thinking about playing with a ketogenic diet at some point – I’m in the process of studying up on it now. I’d be happy to talk to anyone if they’re interested.

  7. First off, that’s great news about Gillian. Now if only she can teach me to do a muscle-up, her resume will be complete.

    Secondly, is anyone coming up with any interesting new years resolutions? The only thing I’m considering is starting each morning with 50 push-ups and 50 sit-ups.

    Finally, I’m still pretty much paleo. Apart from some potatoes in my brunch last Sunday and the inclusion of sweet potatoes (I still say it’s not strict paleo), all my main courses have been paleo. I’ve just added chocolate and whiskey to the mix… oh, and some ice cream… and a banana nutter. Still, mostly paleo, which is how I want to keep it. I’ve no real interest in going strict for another month.

  8. I’ve never been a big fan of resolutions since they seem to begin as agents of motivation and quickly fade to excuses for self-flagellation. However, I am a fan of setting goals. I’ve begun to make a list of strength/CF and life goals for 2009.

    In fact, if anyone is interested, I’d love to work with them on a gameplan to reach their 2009 goals, particularly if it has to do with eating. 🙂

  9. congrats gillian, the muscle-up instruction the other day was really helpful, definitely looking forward to more!

    split jerks yesterday: 135×3,155, 155, 165, 135×3, 135×2

    did some sets in between, kept things mostly light trying to dial in technique. thanks for all the coaching david, it was quite helpful.

  11. excellent news. welcome gillian. looking forward to learning more from you.

    paleo – i’m in.

    what’s ketogenic. i think i’m interested.

  13. Now I think we HAVE to move to Brooklyn!! Lucky CFBSK–great trainers, great community.

    Do you all have Brooklyn accents like in the movies? 🙂 I’d have to work on that, dude.

    Cynthia in San Diego

  14. Wow, congratulations, Gillian! Very exciting news. (tho now that I say that, I realize that means still more people correcting my form… *gulp*). I’m looking forward to working with you!

    I’m down for continuing paleo. with the exception of a forced withdrawal from it on thanksgiving, i’ve kept it strict (one day i had cake… but thats my only slip since paleo potluck). i feel like crap whenever I come off it, so I’m just keeping it going. That said, cave-folk washed a lot of dishes, huh? Maybe thats why Fred Flintstone got the elephant out the kitchen window….

  15. Cynthia – yeah and our bumpers are gold plated and we even have a guy “who knows a guy…”

    David – a ketogenic diet shifts your metabolism so that is it primarily using fat as its source of energy. Because it is so low carb, a special approach needs to be taken for very physically active folks, which is called a targeted ketogenic diet. We can talk more about it if you want.

  19. Congrats Gillian!! What a great addition to the strong coaching crew in SBK – we look forward to training with you all again in the new year!

  20. FSQ100,105,110,113,115×1

    Weight felt heavy today and I decided not to push myself in light of our little event on saturday.

    3rnds not for time of6 pullups/6 dips10 swings, 1 pood

    Fantastic to see you squatting again Steph – you will go heavy again in no time.

  23. thanks margie – it was soooo great squatting again!! looking forward to getting my quads back 🙂

    fsq95, 100, 100, 100, 103

    pr for 3 is 125 – will get back there soon.

    gillian – looking forward to more to come – your warm up was great!

  24. Good luck to our crew representing at Hoboken this weekend! Have FUN, guys.I’m in nj for the next couple days for my sisters wedding, be well and stay warm, everyone.

    Oh and thanks emily for my paleo gift basket (jerky and fruit) It was gone by the afternoon

  25. I just have to confess it now.

    Yesterday, my office had a little holiday party and everyone brought in sweet treats. I didn’t eat anything. Huge spread and not one bite of sweetness.

    Of course, there were leftovers. They got put out for everyone to graze on all day, so…

    I just had like three cookies and one of those coconut magic bars. And a couple of tortilla chips. I feel terrible.

    Ok there, I said it. It’s done.

  30. Gillian,

    Congrats to you, CFSBK is a winner on this one! Your first session at Crossfit Cherry Point was so well received we have named our official warm up as the, “Gillian Warm Up”.

    CFSBK can only stand to be better as a result of your presence. I know you will continue to do great things for those around you, making their lives better.

  31. i think it’s official…crossfit is in love with gillian.

    and clearly, since this is my third post in like an hour, i don’t have nearly enough to do today. i’m going to go pinch the baby to liven things up around here.

  32. if i posted what i’ve eaten at work throughout this week due to all the holiday cheer (read: godiva gift baskets) you would all vomit. i almost did.

  33. Morning session:# Front Squats3(130), 3 (160), 3(160), 2(185), 1(185), miss(185)

    # metcon thingyburpess 10..1, 1..10 db thrusters 25lbs in 17:something

    Evening session:two rounds of400m rows + 21 swings

  35. Gillian,

    The congratulations is due to CFSBK, they are getting a wealth of knowledge, experience, and an incredible athlete!

    CFSBK will definitely be a better place as a result of your presence and expertise.

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