Low Bar Back Squat

Fitness: 4 Warm-Up Sets then your second 3×5 LBBSQ exposure. Bar speed should remain quick.

Performance: 4-5 Warm-Ups sets then a heavy 3×5. Next week is a 3×3

Post loads to comments.
LBBSQ e2/6 compare 9.1.12
____________________

Performance
For Time:
Run 1/3 mile
21 Strict Ring Dips
Run 1/3 Mile
15 Strict Ring Dips
Run 1/3 Mile
9 Strict Ring Dips

Fitness
For Time:
Run 1/3 mile
21 or 42 Push-Ups
Run 1/3 Mile
15 or 30 Push-Ups
Run 1/3 Mile
9 or 18 Push-Ups

Post time and Rx to comments.

Athlete Of The Month

Barbara Kryszko!

Wow…what a long way Barbara has come since walking in to CFSBK. Some people don’t make it through Foundations, and some people decide after a short while that Crossfit isn’t for them for whatever reason. Neither of these fitness fates was to be for her. The self professed non-athletic vegetarian was up for a challenge and saw something else in store for herself. We’re glad she did.

Fox – (whispered) Barbara, you’re Athlete of the Month…

BK – Yeah, nice joke. Isn’t there a rule that you have to eat meat or something?

Fox – Haha! Nope, tell me how you found CrossFit South Brooklyn and why you stayed.

BK – Well I had a friend who was talking about signing up and I figured “If she can do that, I can do that”. I don’t know, I think it was just the right time in my life and I was up for a challenge. To be perfectly honest I had “donated “ more money to gyms and health clubs over the years than I care to admit. CrossFit just clicked for me.

Fox – What was it that clicked?

BK – Well believe it or not I used to be about 40 lbs heavier than I am now. I cleaned up my diet a bit and started walking and was able to lose weight, which is great. The bad part is that I did that twice. I lost a bunch of weight and eventually gained it back. I decided that I needed to be healthier and felt like this was going to be a part of it. The community aspect of the gym, the non-judgemental attitude of coaches and athletes alike, the support systems in place, these are all reasons why I stayed in the beginning. Then I started seeing results and understanding that there was an intelligent process at work here. I love that there’s always room to grow.

Fox – I’m so glad we have been a part of that, and I can’t even begin to picture you 40 lbs heavier! Tell me about this “meat free” diet of yours 😉

BK – I knew you’d want to talk about that. Well, I’ve been a vegetarian since high school. My (well meaning traditional Polish) parents used to try and get me to eat meat with little success. By the time I was in high school they understood that this was my choice, or at least they (almost) gave up on trying to get me to eat meat. I gave it up for Lent under the auspice of religion. My Catholic parents couldn’t argue that one and they let me be. I’d first made the decision as a child while in Poland on vacation with family. I remember playing with the chickens that kept in the yard, and then being served chicken for a family meal, and putting it together.

Fox – Being a successful CrossFitter on a vegetarian diet can be a challenge. How do you go about getting enough protein to recover?

BK – I eat lots of eggs, like a few dozen per week. I also eat lots of lentils which I soak and supplement with protein powder too. Unlike many vegetarians I eat no grains. Going gluten free was one of the best things I’ve ever done for my health and now I avoid all grains. To make up the difference in calories I also eat a ton of fat.

Fox – Smart choices! I love it. Tell me a bit about you outside of the gym. Where are you from? What do you do for work and fun?

BK – I’m from the Detroit suburbs. I grew up there and went to college an hour away. I was born in Detroit proper though and went to school at the University of Michigan in Ann Arbor, so I consider myself a city girl. I had a pretty traditional Polish Catholic upbringing, which meant Polish language school and folk dancing and all. I came to New York on a family trip when I was about 13 years old, loved it, and knew I’d live here. I moved to Brooklyn when I came to New York and have been here since. I work as a public interest lawyer, i.e. the kind that doesn’t make tons of money but has a lot of meaningful and rewarding work. For fun, besides CrossFit I like to spend time with friends, eating a great meal, enjoying a good glass of wine and exploring what NYC has to offer. I also recently started meditation and am really drawn to it. I find it to be a nice parallel to CrossFit.

Fox – What do you see as your strengths and weaknesses in the gym?

BK – I’m working on getting stronger with weights, and finding it in myself to just let it rip every now and then. I think I do better on longer, chipper style workouts. I can really tune in with myself and keep moving. I find this to be somewhat similar to meditation.

Fox – Really interesting stuff. Last question. What do you think we should look for in a future AOM?

BK – Someone who is balanced and has a spirit to persevere. Someone who is enthusiastic about not only their own process but also about others. Something I really love about CFSBK is that it fosters both individuals and the community to be the best they can be.

————-

Huge congrats to Barbara. We couldn’t be prouder to have her as a member of the community, and to see the progress she’s made in sticking with the program even while the friend who prompted the challenge that brought her to us bowed out long ago. We look forward to still more progress and to seeing her ‘let it rip’ on a WOD every now and again. And, to seeing her demo some of the traditional Polish folk dance.