Spend 15 Minutes Working on your Power Clean and Split Jerk Technique
Post load and experience to comments.
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Row an easy 2000m or 1 Mile Run
Happy 40th Birthday Coach Fox!
Thanks for all you do for the gym and our CrossFit community!!
Attn: Home Brew To The Rescue Attendees:
Fine drinkers! As all of you know, the sold out Homebrew to the Rescue event is happening this Saturday December 15th at 7pm. 100% of all proceeds raised this night will go to our chosen two charities doing real, on-the-ground work for victims of Sandy are Rockaway Rescue Alliance and The Graybeards. It will be a glorious evening of beer from 10 of New York City’s finest homebrewers, raffle and auction items to fight over/bid on/win, and tasty treats to munch upon.
- Growlers and refills from Bar Great Harry! BBQ at Fletchers! Dinner for two at Root Hill Burger!
- Photographs from Sam Horine Village Voice’s 2012 Web Winner for best Instagram account and Instragram photo!
- A Private pilates session!
- A day of brewing with the most legendary homebrewer in Brooklyn, Fritz Fernow! Award winning, has guest brewed at both Coney Island Brewing Company and Chelsea Brewing. You can’t get better than this in the beer world.
- Please buckle up for this next one or at least sit down. Ready? 3-Chase Club seats. Giants v. Eagles. 35 yard line. With_parking. December 30. Start working on your winning strategy folks!
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How has Coach Fox Helped you along your CrossFit Journey?
Happy Birthday Coach Fox!
One day during warm ups, in a class he wasn't instructing, he took me aside and started teaching me the progression for kipping pull ups. I didn't get them in that instance, but when I did it was my happiest accomplishment thus far. He also scares me enough that when he tells me not to stop, or to use my legs more I listen.
Happy big 4-0 Fox! Welcome the club! Remember, us guys are like big red wines, we only get smooooooother with age!!
A good man. Enjoy it!
Happy bday Fox! He's done a tremendous amount for me including helping me nail down my muscle ups and OHS during a bunch of private sessions, putting up ridiculous strength numbers that I keep chasing, and always giving me solid tips and encouragement during a workout (even when he's not coaching my class). But Fox's greatest gift to me was his body of work when he was touring with Soy Division.
Back in the 6am group class with Josh and McD this fine morning. Worked up to 3 clean reps at 175 then had some ugly ones at 180 that felt rushed. An easy 2k row in 8:15. Also a PR since I've never rowed one before.
Happy Bidet, Fox! Here's to another great year.
Happy B-Day fox!! I could write a book about how this guy has helped and continues to help me through my crossfit journey. but I ain't gonna do that. Instead, I'll just say that I was a part of the very first active recovery class he taught–which of course was awesome– and over the years I've learned so much about mobility from him. I'm always amazed at the crazy amount of shit he knows about the human body and how it works. And the AR classes on Tuesday nights are just such a hoot. That's just one itty bitty reason why I love Fox.
so again, happy birthday Mr. Fox. You rock!
When I first started CrossFit, Chris was very helpful in terms of understanding the lifts and getting them right. I've also hit him up for good advice on nutrition and recovery. So, yes, he's been really helpful for all of that stuff.
Otherwise, he is a really great guy. Great sense of humor, good listener, and always straight forward.
I hope to be a a power lifting meet with him someday. Maybe 2013.
Happy Birthday Chris!
Happy, happy birthday and many more, Fox!
My first experience with CrossFit (well, except for teaser class) was with Fox. I was gung-ho to do CF after hearing about it from friends, and I knew I wouldn't be able to come to class at a set time consistently, so I did private Foundations with Fox. He was endlessly patient and endlessly straight-faced as I blundered my way through my first attempts at double-unders and power snatches. I was not expecting someone who, let's face it, looks like the motorcycle-riding villain in a martial arts movie, to be so nice and so patient.
It seemed like after Foundations I never got to take a class with Fox again until I started coming more often post-marathon. Now I get to WOD with him on Sundays, and it's the best. He always has something constructive to say, and a pithy way to say it.
Jerks today — took them from the floor to practice cleaning a little. Got to 88×2, I know I can go heavier (especially if I take them from a rack) but it was good to work my stupid, stupid cleans. Rowed afterward, and between that and yesterday, my shoulders are, all, "ENOUGH."
how has coach fox NOT helped along the way is a more apt question. i can't say enough about how knowledgeable, supportive, and fun a coach he's been since i arrived at CFSBK. he genuinely cares about the improvement of everyone in the gym and that alone is invaluable for, like infinity times a million.
happiest of birthdays, coach!
HB, Fox.
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Are you looking to SPLIT a meat share with someone? I have someone who needs a buddy to split with, and the registration deadline of the 15th is fast approaching. Email me so I can hook you up: mignyc at gmail dot com.
Happy 40th Coach Mr. Fox!!! It's not so bad up here, is it?
I started coming to CFSB before Coach Fox arrived yet when replaying my memory tapes it seems he has always been here. That's how important he is to our community – I can't imagine him not being here.
And he has great taste in music.
Happy Birthday Coach Fox! I used to be a noon class regular before my job got real and Monday O-lifts with Fox were always great. He managed to look at my hot mess of a clean and pick *one* thing that might help me get the bar up (and myself, uh, ten times more down) a little easier. Also, Fox is the person who helped me understand deadlifts. Also, like me he is in the OPC and understands a creaky body's needs. Many, many happy returns of the day!!
FOX!! Happy Birthday. Can't really express how grateful I am for the contributions you have made to my training and development over the last year. I learn something new every single time I walk into the gym – much of it from you. I appreciate the fact that when you are not teaching you often take the time to come over and de-wonk whatever lift I am butchering at the moment. Speaks to your professionalism and how much you care about the sport and keeping all CFSBK athletes on track and healthy. Most important, thanks for the motivation and amusement that you always provide.
Many thanks to Chris. We have a lot in common: the Giants and the Yankees, heavy metal, New Jersey, Cincinnati in-laws, tattoos, the list goes on. We also have a lot not in common: like our Total numbers for instance. I've learned a great deal from Chris: when to push myself, and when to not, and how to try to keep my body mobile. (e.g., I do a little shoulder routine before workouts which I owe to him.). And of course, I've received literally hundreds of tips from him over the years on form and workout planning. There is a great blend of the personal and the professional in his coaching, which I really admire. Well done dude. Look forward to many more classes with you.
Happy Birthday Fox!
Happy Birthday Fox! You've always inspired me to be more proficient at my lifts and value what's important in the box and outside.
Happy B-Day, Fox!
I learned a lot from the man. My favorite is when he was teaching the clean and was asked a question while resetting the clock. So he quickly put the clock remote in his pocket and proceeded to demonstrate a perfect clean. But when he bounced the bar off his hips, he broke the remote! (He's a stand-up guy, so he quickly fixed the remote.)
Ever since then, whenever I think about cleaning the barbell past my hips, I think about how I would break an electronic device if I had one in my pocket.
Happy Birthday Fox!
The best compliment I got was that one day someone thought I was Fox from across the gym.
Thanks for all your help.
6am with Josh and McDowell. Worked up to 145×3 for the split jerk. This movement feels all kinds of awkward so I kept the weight light. Cassie said my back leg looks wonky which sounds about right. I feel like I have no stability with the catch. Would like to work on this lift more. Ran in Prospect Park yesterday, so did the 2K row today. With all the CRASH-B rowing, this was easy-peasy.
Fox provided my first exposure to CFSBK. He pointed out a dozen form errors and cues on my lifts and movements during that one session. I knew I had found the right gym. Happy birthday, Fox.
Although I'm just getting to know you, Chris, here is what I see.
A dedicated professional who puts his athlete's first. A smart coach with a great sense of humor who will go the extra mile to "unlock" an athlete's potential. There is nothing… nothing better than this!
Shine your light in my direction whenever you want!
Happy Birthday Coach Fox.
A great coach but a better man. He takes a punch like a boss.
Happy Birthday Fox
I am a long time member of the Fox fan club (both chapters). Although we started around the same time It was very clear than this was someone whose knowledge base when it comes to Strength and conditioning was light years past my own. One thing I particularly like is the way he is able to impart information in a user friendly manner and the overall positive vibe that he brings. Plus the man wears jorts, can pull off a mustache and his musical tastes range from metal to p-funk, you can't go wrong with that. As to the specific question I often use Fox as a gauge, trying hopelessly to beat all his numbers (maybe one day).
Happy Birthday Fox.
Coach Fox was my foundations teacher and a great motivator. He has a unique ability to see the statue in the piece of rock, months and years ahead of you.
Happy birthday Fox!
My first SBK experience was a private session with Coach Fox to test out of foundations. He was a amazing and gave me pointers that I had never heard during nearly 2.5 yrs of working with personal trainers at globo gyms.
Then at my first class during DROMS when I said my name, Fox chimed in "Janelle is awesome.". Best first class experience ever.
like many both before and after me, fox was my foundations coach and hey, i stuck around so that says a lot.
fox is a great coach and a funny guy, he always reminds you when you're supposed to be laughing at his jokes.
i don't know if it originated with him but because of fox, while deadlifting, i will never not think of the "sexy pants" technique for lowering the weight back down.
thanks fox for being a great supportive coach in foundations and beyond. thanks for making high-fiving part of a warm-up or workout when ever you can.
happy birthday!
Happy birthday Monsieur Fox!
For me, it was the same sort of situation that I had with Jeremy. Never really spoke to each other and just a random wandering over and imparting wisdom of something extremely simple but has made my days at SBK so much easier – plus a firm conviction at how much i like everyone at the box. I was strugging taking weight off a deadlift bar Fox strolls over with a metal 5# weight, slid it under the plates and simply said "like a car jack."
1. I can understand "car jack." 2. I was seriously ready to kick the plates and possibly burst into tears. 3. It was the first time he smiled at me and said he would kill me. Of course there are other things, so many others, but that was the first Fox nerd lightbulb moment.
Did this yesterday in the 6am with Jess
I just do not seem to get the split jerk at all. Did a bunch of jerks with #95 and never felt like I landed well on my feet. I felt something like an adult beginner in a ballet class (which, if you don't know, is about as physically awkward as a person can feel). Maybe it's one of those things that will make more sense when I start adding weight. Want to get better at it.
May have made a little more effort on the 2k than I was supposed to, but not too much. Finished in 7:47.
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So, whenever Fox is lurking around the gym and comes over unexpectedly to show you something, you know two things right away:
1) he wants you to succeed,
2) you're slightly scared of not giving him what he wants.
Happy Birthday Fox.
Aside from indeed giving me the name hache, and DH3 Chris Fox has helped me outside of the Gym as much as inside, which is no small feat. He is one of the nicest, warmest dudes out there (don't let that scowl fool you) He approaches any question with the goal of helping you, and is always a positive influence. From a coaching POV Fox adapts his style of teaching to your needs, not your needs to his teaching. That is what makes him the coach he is, and how he can get the most out of you as an athlete. Outside of coaching he is a great listener and has one of the best laughs on the planet. Ive been fortunate come to know Chris Fox, call him my friend. I only hope I can give him back a tenth of what he's given me.
Easy 2K Row
8:45
Alternating rowing easy (2:20 splits) and less easy (1:58 splits) each minute.
Kept it between 20 and 24 s/m
Power Clean and Split Jerk
Worked up to 198lbs for 2 singles (and 2 misses)
Jerk felt pretty good today, not amazing but when it hit everything felt sharp and easy. For me it's more about confidence getting under.
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Ah Foxy, where to begin? Suffice to say, CFSBK would not be possible in so many ways without him and a lot of what get's done around here happens because of Fox in one way or another. He's a passionate teacher, leads by example, has lots of integrity and he's got lots of cool tattoos. I look up to Fox in many ways. Happy birthday, old man!
Happy Birthday Fox!
Beyond inventing both Fox Squats and Fox Jumps, Fox has been a great Wednesday night compadre, an adroidt celebrator of Giants touchdowns and sackfumbles, and has a really keen haircut.
He's also one of those people where you can very easily see their heart shining through when they talk about the things they love- Jess, Dharma, the dogs, the gym, the Giants and Yanks (ugh)- he lets you see right in.
He also taught me all of his canned coaching jokes, such as "You guys can come close, I showered today," "Russians think all you need is kettlebell and vodka," and my favorite "This is Crossfit, not Crosstalk."
Happy Birthday, Fox! You've been a comforting presence for me during my first year at Crossfit South Brooklyn by always having kind, funny and encouraging things to say to me while David is trying to kill me during our sessions. It was not unnoticed or unappreciated. Enjoy your day!
Coach Fox is basically Batman: a sometimes scary yet soft-spoken badass who wants to help everyone as much as he can. He is so zenned out that sometimes a simple (seemingly psycho-kinetic) cue from him can immediately fix a problem he notices in your movement. A few words of encouragement can help you find power that you didn't know you had left during a workout…maybe because you're a little scared to disappoint him?
Happy birthday, Batman!
Happy Birthday Fox!
Some of my first crossfit classes were with Fox. He is always helpful with pointers and ways to correct what you are doing. He can be intense but in a good way. The box certainly is a better place with Fox there.
Happy birthday, Fox!
As if Fox's football team preference, sweet tattoos, and killer taste in music didn't make him cool enough already, how intuitive and amazing he is as a coach puts him in the category of "kickass people that I'm lucky to know." I was fortunate to take Foundations with Fox and was stoked to continue with CF for a host of reasons after finishing, but certainly one of the most prominent was that I got to work with such an incredibly knowledgeable, wryly funny, and all-around supportive dude.
A community is as good as the people that create its environment, and CFSBK is as awesome as it is in large part to Chris.
Fox, I don't know that I'll eat bacon for you, but you can call me Rachel anytime.
Happy Bday Fox. I always value your input for mobility/ form etc. & your sense of hunor is not too bad either…Thanks for making the gym a fun and friendly place to workout!
Someone (JESS) PLEASE post the video of Fox jamming out to "Sexy and I Know It."
(I only know where it is on FB and if I post that link you'll only be able to see it if you're already FB friends with Jess, right?)
Fox was the very first person I ever interacted with when I stepped inside the gym, and he taught my foundations class. The rest is history. Honestly I'm not sure I would have ever come back if Fox hadn't made me feel so comfortable despite my lack of natural athletic ability. I have learned so much from him in the past two years, I can't pick just one. Plus he is one of those people that you naturally feel good just being around. Happy birthday Fox!
@DO: I can't stop thinking about liquids you could swim in. Eggnog (for the holidays only, obviously), mixture of cornstarch and water, pancake batter, tapioca, chia seed water, the list goes on. Thank you for helping me see how limited my world has been with just a swimming pool full of chlorine.
david's "swimming in liquids" fetish has provoked me to read up on the Jungian interpretation of water/swimming dreams.
it's very interesting.
Happy B-day Coach Fox!
This may be a day late, but there was so much weird stuff on the blog I literally couldnt post. David swimming in seltzer and then the follow up with how it happened had me staring at the computer screen.
Here is my weird thing:
I used to eat mayo bagels from lenders. For those following thats a lenders bagel toasted spread with mayo. I had these in fla when i satyed with my grandparents. In JHS and HS i had a bagel with mayo every morning. I used to lie to my mom saying i was using butter but after a jar of helmans vanished every month the jig was up
Ach, I want to update my post as I left a few key elements out. I had never had a class or an interaction with Fox before so on one of his lurking (tks alex c.!) days, getting ready for a client or to lift solo but with the all seeing eyes, his wandering over to show me the DL car jack was my first interaction with him outside of hello. THE BEST.
I took Foundations with Fox, and Sensitive Ponytail Boy and Lady Fox were training at the time.
I can't decide which old nickname reveal is funnier, Poindexter D!ckhead or Sensitive Ponytail Boy. Both amazing.
HAPPY BURFDAY FOX!!! You have always been a supportive, positive, PATIENT, and just all around awesome influence. We all know you're an amazing coach but what stands out most is your genuine care for those around you. Thanks for all you do!
I can't say much more than what has already been said, but I'll just try to say this
Fox and Noah taught my Foundations class, and I have felt welcomed at CFSBK ever since. Still, Fox's presence at CFSBK feels like that of an older family member, one whose advice I always try to heed, and whose standards for movement I don't want to disappoint. Fox has not coached me in class quite so much lately, but I always hear his cues as I go to lift. Also, last year's Giants-Jets with DH3 and the Foxes was one of my favorite football viewing experiences, saving me from being a lonely Jew on Christmas.
Thanks for all the birthday love! Keep it coming, I've checked the blog like 5 times and will check again later! Seriously, it makes me feel great and brings a smile to my face. I love you all.
So far a great day. Coffee and a chocolate croissant while walking the dogs this morn, a great massage by Inka courtesy of the Mrs, and now on my way to mystery early dinner. I had to put on a collared shirt so it should be fancy!
Fox owns a collared shirt?
Fox – Since you're a fan of poems, i wrote you a haiku:
Haiku #291
Fox observes and guides
Pinstrips, G-men, dog lover
He's sexy and he knows it
Happy Birthday!
DAVE FUNG FOR THE WIN.
When I switched to CFSBK – after having a terrible experience at another CF – Chris became the coach i leaned on for any questions (and I had a lot!) and concerns. no matter how stupid the question may have been he always took it seriously and left me feeling a lot better. He also has an amazing way of always making me smile, no matter how shitty my day is. Wishing you the happiest of birthdays, Mr. Fox!!
Fox, Fox, Fox. Master motivator, sweet, sensitive soul, and a teacher in the truest sense of the word. I am a richer person for having wandered into foundations and making this connection. Happiest of birthdays to you.
F is for Fox is eFFing Fantastic! I love how every interaction with him puts me at ease and I remember that crossfit is fun. I was so grateful to have him and Josh for Foundations. His openness and how he talks to every person like their a good friend of many years is such a great Fox-specific quality. And he's always down for craft beer talks! Plus how awesomely inquisitive and supportive he is when he interviews athletes of the month! And last but absolutely not least his adorable and most badass wife, Mrs. Fox. And cute dogs?! Too much! Happy freaking Birthday, boss. And may it be the best year yet.