CrossFit South Brooklyn

Established 2007

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October Athlete of the Month: Kayleigh Rose

By Chris Fox 

This month’s spotlight is on one of our ladies who’s lately been quietly turning into a TFBA*. Kayleigh has been with us for a few years now, but the coaches all agree that she’s recently shifted her performance into another gear. She trains consistently before the dawn during the school year and later in the day when school is out, so many of you have surely noticed her and understand the reasons she’s on the blog today.

Fox: Hey Kayleigh, thanks for sitting down to chat, and congrats on being chosen as our next AOTM! Tell me about how and when you started CrossFit. 

Kayleigh: Thanks! It’s an honor to be included with all of the previous names on this list! Former co-worker and SBK member Matt Edwards first told me about CrossFit. He knew I was looking for more athletic opportunities—we used to kick a soccer ball around Prospect Park—and he mentioned it. He didn’t really tell me what it was, he just said that I should go and that I would like it. So, I did! I signed up for Foundations in July 2012 and never really looked back.

Fox: Over three years now and you’re still making progress! What were you doing fitness-wise before joining SBK? 

Kayleigh: I’d always gone to the gym but I was still following the same routine my field hockey coach had us doing when I was in college. I guess to go back further, I played field hockey at Ithaca College where I got my degree in Math Education.  I did Karate in high school and was a second-degree black belt. Since moving to Brooklyn, I’ve done my fair share of laps around the Prospect Park loop. So I was active but sort of bored. Luckily my college coach had us squat and bench press so I’d lifted for a while, but I’d go to the gym and do the same weights for the same reps week in and out.

Fox: That’s great that you had learned to lift in college. I remember you having a pretty solid base with lifting when you first started. What is it about CrossFit that has you still here 3+ years later making gains?

Kayleigh: I really liked that I could push myself as easy or as hard as I wanted, and realized that a lot of the responsibility was on me to push hard. Based on what I’d heard about CrossFit, I didn’t expect such a focus on precision and the amount of detail involved in moving well. You made a comment that a lot of teachers like to come because we get to give up control and just follow directions. I think it’s more that we recognize and appreciate the teaching techniques used: skilled differentiation in scaling options, laying out clear expectations—including timing, and even the QOD to engage everyone. 

The community support is obviously a huge factor both in the emotional and physical senses. I mean, you can’t really lift heavy without proper spotters and every class here has that when you need it. I could tell right away that there was support for both men and women to be strong and badass, so I guess the TFBAs keep me motivated and feeling empowered. Also, as a 15-year pescetarian, I appreciated knowing that you used to be a vegetarian, and that Coach Whitney is one. It made me feel comfortable with not being an uber paleo woman here. I used to be sort of a junk food vegetarian, now I eat much better. Also, I love the dogs of CFSBK.

Fox: Well you’ve turned into quite the TFBA yourself! What do you do when you’re not picking up heavy things and putting them down?

Kayleigh: I’m a math and computer science teacher at Sunset Park High School and taught in Canarsie before that. I love teaching math and trying to make it less intimidating. It’s a subject that teens seem to either love or hate. I try to make it more accessible to all, and maybe even enjoyable. I realized that I’ve adapted a quote that I use in my math classroom into my CrossFit experience: “Respect the struggle.” Everything is a process and it is important to respect the hard work and the mistakes you learn from along the way.

I actually taught my students to properly squat recently and have used the concept of linear progression (LP) to help teach about graphs. My other hobbies are really math and education related—I am the definition of a Mathlete. I am part of Math For America, which provides professional development, and have travelled to Utah with one of their programs. I read lots of stuff for work in addition to my “junk food” novels, and I certainly enjoy a teacher’s “book club” every now and then. And of course, watching the New York Giants.

Fox: I love that you taught your students to squat and that you used an LP to help them learn about graphs. Ithaca and the Giants? Are you a NY girl? 

Kayleigh: Sure am! I was born in Hyde Park and grew up in Pearl River. I moved to Crown Heights right after college and have been there since. My parents and one brother are still in Pearl River and I also have one brother in Boston. 

One of my favorite CrossFit memories actually involves my parents. My mom was nervous about me once I started lifting heavy weights here. They both came to Iron Maidens and realized how great this place and the people involved in it are and they’re now very supportive. There’s a great video that I believe David took from the event where you can see my parent’s faces as I complete a lift. I’ll never forget that look.

Fox: That’s such a great story. Speaking of lifting heavy weight, you recently set a new deadlift PR. Care to share your goals and goats in the gym? 

Kayleigh: Yep! I recently deadlifted 330 for a new PR (BAM!) so I obviously love to deadlift. I’m all lower body. Since learning how to do them properly I really love cleans, they’re so dynamic. My goats are upper body movements, particularly gymnastics ones, but they’re getting better. My pull-ups, toes-to-bar, and inversions are moving in the right direction through consistent practice and I’ve also finally gotten double-unders.

Fox: Great stuff, Kayleigh! Last stock question: What should we look for in a future AOTM? 

Kayleigh: Most of the same things that everyone says, really. Being encouraging of others is important. Someone who takes pride in their performance but stays humble, who appreciates their success but then looks forward to the next objective.  

*Total Fucking Badass, of course

Want to Win Awesome Prizes? Keep Up the Fundraising for Fight Gone Bad! (T-4 Days) 

Thanks to our new Events Coordinator Danae M., we’ve lined up a ton of amazing prizes for our Fight Gone Bad fundraisers and competitors: 

  • The Brooklyn Community Foundation is giving us 8 tickets for the Brooklyn Get Down party (learn more here!). The ticket is a $35 value because it includes entrance and 2 free drinks. Since the Get Down is a costume party, we’ll give 6 of these tickets to the team that wins best costume!
  • Reebok is sending us a ton of swag to give out to winners in any category and they’re offering one spirit award that includes a trophy from Reebok and $250 outfitting in Crossfit Reebok Gear. This prize will go to highest fundraiser!
  • There are 6 $50 gift certificates from Lululemon that will go out to top competitors and fundraisers.

We also have lots of good stuff from CrossFit gear companies and neighborhood sponsors: 

Fleishers
Reebok Spartan Race
Afro Brutality
Brooklyn Boulders
Ho’Brah Tacos
Sheep Station
PurePharma
Caffeine and Kilos
West Bank Cafe
Ideya
Bayou Brooklyn 
Clean, Snatch, Soap 
Grand Army Bar 
Olympia Wine Bar 

Danae can be reached at Events [at] CrossFitSouthBrooklyn.com, if you’d like to sponsor an event or have an idea for an event at the gym.

_____________________ 
The Evolution of Light The Atlantic 

Comments

  1. Wednesday's Programming

    Back Squat

    Performance: Low Intensity, 65-70% x 7 x 4
    Fitness: 3 x 8 Linear Progression
    Start light enough to add weight to 8s for the next 2 weeks.

    Exposure 1/8
    Post loads to comments.
    _____________________

    5 Rounds:
    Row 1 Minute for Max Calories
    Rest 2 Minutes between rounds

    Experiment with different stroke ratings to see what works for you in terms of a higher score and what is more fatiguing. PRO TIP: A stroke rating on the lower side (high teens to low twenties) is probably best.

    Post time and Rx to comments.

  2. AG
    Skill: Box Jumps

    Strength: 3xME push ups/:45e side plank

    Wod: For as long as possible:

    from 0:00 – 3:00

    3 rounds of:

    10 pull ups
    10 jumping squats

    from 3:00 – 6:00

    3 rounds of:

    12 pull ups
    12 jumping squats

    from 6:00 – 9:00

    3 rounds of:

    14 pull ups
    14 jumping squats

  3. KAYLEIGH! Such a great choice! I'm always excited and a little bit scared when she and I are partnered for a workout, because I know that means I'm going to have to give it my everything. Which is just how an AOTM should be, right? <3 <3 <3

  6. Congrats Kayleigh!

    HBBS – 215x7x4 – Felt pretty stiff after a week away that involved a lot of sitting at a conference and on plane rides. Hopefully this will work its way out over the next few days.

    Row (calories) 27-29-28-27-27 – Wasn't as bad as I thought it would be

  8. Congrats, Kayleigh! So well-deserved!

    330#DL!?!?!? That is *definitely* TFBA (glad I know what that means now). You are super fast and super strong– a role model of all of us! I hope to be 75% as strong as you are in 2 years…thanks for the inspiration 🙂

  10. Congrats Kayleigh! It's been awesome having you as part of the 6am crew! Similar to Stella, I know I have to push myself a little harder when Kayleigh is around.

    6am with Jess

    LBBS: 45×5, 135×5, 165×2, 175x7x4
    Jess noted that I was coming forward on some of the reps. It's definitely something I struggle with as the weight gets heavier, so I need to focus on leading with the hips, especially at the lower weights.

    WOD: 18, 20, 21, 23, 24. I should've pushed harder on that first row. Nice to have the 2 min recovery.

    Looking forward to a rest day tomorrow.

  11. I knew from the moment we ended up sharing a table at Dino BBQ (she didn't eat meat, I promise!) that she was awesome and amazing! SO WELL DESERVED, and such a prime example of determination and basassery! Lots of love to this strong ass woman! XO

  12. Congrats Kayleigh.

    6am.

    HBBS: 180x7x4 (65% of 1RM). Everything moved well. A tad stiff from the recent deadlifts and maybe SDHP.

    Row (cals): 22-24-24-22-22 … used this more as a way to stretch out my back and hamstrings and play around with stroke rates.

  13. HBBSQ 145x7x4. After two-ish cycles of fitness I think I'm ready to do HBBSQ performance style.

    I did the assault bike instead of rowing, knowing that it was going to be infinitely worse than rowing but also knowing that 5 minutes of hard pulls was not necessarily something I'm ready for. 12, 13, 11, 11, 10. Horrible!!! I think I might hate the assault bike as much as I love our AOTM and that's a lot 😛

  15. Congrats Kayleigh! Been fun having another strong lady at 6am to push us all

    6am with Jess

    HBBS 205 x 8 x 3. Like everyone else my back/hips/hamstrings are still tight and sore from the last few days so was more of a struggle then I thought it would be. Glad I didn't have to do a fourth set.

    WOD – 23-26-26-26-28. Definitely won't be rowing that hard during FGB

    Happy to have a rest day tomorrow.

  20. Loved interviewing Kayleigh, she's a great choice for AOM. And I didn't know (or maybe didn't remember?) that she grew up in Pearl River where my dad lived for about 20 years. Nice little town. Great to see her progress in the gym.

    —

    11am lifts
    Hadn't trained since effing up my shoulder on Saturday doing Nate. Saturday and Sunday I couldn't lift my arm past 50 or so degrees of flexion. I was anxious that It was going to be a surgery requiring injury but it's been steadily getting better, The only movement that caused pain today was scaption on the X-Over Symetry.

    Deadlift
    135×8, 185×5, 225×3, 275×3, 315×1
    365×8
    This is the weight I used for the 3rd week last cycle. Felt a little slow, Thumbs were being cry babies about the hook grip.

    Press
    45x10x5
    Uncomfortable but no pain.

    superset,

    Ring Rows
    5×10

  21. Congrats to you, Kayleigh! You are awesome and inspiring, and this is well-deserved!

    Last night at 6:30pm

    Performance press at 105x7x4. This felt fine. Never been particularly happy with my pressing ability, so I hope to make some improvement this cycle.

    Deadlifts at 305×8. My first heavy 5 was 335, but my 65% of 1PM has me at ~305. Opted for the latter number – I had a mild back tweak while deadlifting last cycle, which indicates to me I was trying to get way too heavy way too fast.

    WOD Rx'd in 4:13. Nice little burner.

  26. OG

    Pause Squat (2@7RPE, 2 x 2@8RPE)
    45 x 10, 95 x 5, 135 x 3, 185 x 2, 205 x 2, 215 x2 (6.5) 230 x2 (8) 225 x 2 (8)

    Pause Bench (2@7,8,9RPE)
    45 x 5, 75 x 4, 95 x 3, 115 x 2, (7) 125 x 2 (8.5) 130 x 1, F

    Hmmm I did 3 reps at 130# last week. Guess I'm still tired from Saturday.

  28. K-LEE!!! She's the perfect AOM. Very coachable, very humble, great teammate and a total Dark Horse in workouts and lifts. I've been super impressed with her performances for a while now and she's put in the work to get there. Super excited to see her representing the gym.

    Yesterday:

    Bench Press 145x3x6 (just did some light benching between two classes)

    7:30pm Group Class

    Press 95x7x4
    Deadlift 245×8
    Metcon 6:30

    OOF. SDHPs were tough. I did them all from dead starts off the floor, had a hard time organizing T&G. Wallballs Unbroken

    Also… FGB HEATS:

    https://docs.google.com/spreadsheets/d/1-OOLXvYG1XjYHMb2JiJYl9KCbnpXfdm9zfujAUBdJg8/edit?usp=sharing

  29. Kayleigh kicks ass! Congratulations 🙂

    Had my weekly session with McD this morning.

    McDowell's been helping me learn some new movements and attack weaknesses, andhe's been huge in the fight against my training frustrations in general.

    I really appreciate his knowledge and experience, and perhaps even more-so his calm way of getting me to push a lot harder than I otherwise would.

    Warm up x3
    5 strict T2B negative torture
    10 push ups w shoulder taps
    30 DUs — these were good today!

    3 rounds of
    15 reverse hypers (50#)
    5 bent over rows (75#)
    3 sets butterfly pull-up practice — better!!

    5 timed rounds:
    15 cal row
    10 burpees
    1:30 rest
    Times: 1:36, 1:42 1:45, 1:39, 1:28*

    Crossover Symmetry

    PS – Since this is the McDowell For President post, I'll add that he may have cured a nearly incapacitating case of tendinitis in my elbow. Thanks McD!

  33. Thanks everyone, both for the comments here and the high fives I got tonight at class! Y'all know how to make a girl feel special! So many TFBAs at CFSBK – I am happy to be considered one among the many.

    HBBS: 135 x 8 x 3. Conservative to start. After doing only low bar for the past two years, I decided to try high bar for this cycle. Much good advice from Whit as I tried to remember how to do this properly.

    Row: 21, 23, 22, 21, 21

    AG: I have a lot of thinking to do about how to approach box jumps on Saturday now thanks to Ro. Push-ups were interesting (Charlie destroyed this). Really liked the workout – will have to keep it in mind for the future.

  34. Kayleigh, you are amazing and inspire me every day! Congrats!

    Performance LBBS: 45×5, 95×3, 130x7x4. Whit said my bottom was going up before my torso. Focused really hard on keeping my core tight after that and improved. Also working on not bottoming out so had a few reps that may have been too shallow.

    WOD: Changed the damper setting and the stroke rate each round. Got 16 calories the first 4 rounds, then 18 on the last with a damper setting of 10 and 25-26 stroke rate.

    Ladies beware of the Gowanus Groper. I fell victim to him yesterday on my walk home on Baltic at noon. Thought someone fell on me, then realized this dude on a bike was grabbing my a**. MF rides a bright blue bike. Rides in circles, just like the video. The article says he weights 160-180, but I think he was smaller. Here is a video of him. http://gothamist.com/2015/10/13/gowanus_sex_assault.php

  35. Also, many thanks to Fox for putting this together – I never realized he had those links in the article (I'm definitely behind the times) and they are gold. Especially gains… check it out.

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