CrossFit South Brooklyn

Established 2007

Rest Day

Posted on

Humans of Starting Strength Cycle: Micheline G. and Christina L.

Registration for our next round of Starting Strength Program cycles opened last week! Between now and when the cycle starts, we’ll be bringing you some Humans of New York-style interviews of our Starting Strengthers. For our next installment, Coach Margie suggested that we interview Micheline G. and Christina L. together, because “they are CFSBK BFFs and do everything together.” So that’s what we did!

What are some differences between SS and group class? Were any a surprise to you?

Christina: Rest time! No sweating! While I initially thought that the rest time was for chatting about Iron Maidens and comic books, I quickly learned that building strength really does require resting between sets and does not necessarily require sweating. Don’t be fooled into thinking that resting and not sweating means less fitness. I was more exhausted from some strength classes than the toughest crush week workout.

Micheline: The first class, I was “when do we do d-roms, what’s’ the question of the day?”  Why do we stand around so much after lifts?  Seriously, do we need this much rest… yes we do!

What are a few of the biggest things you took from SS?

C: Most importantly, I gained a much deeper understanding of each movement and what I need to focus on to maintain great form. Margie or Jeremy watch EVERY work set you do in the class, so there is no opportunity to fall back on bad habits. I also shifted my thinking about how much weight I can possibly lift – the programming is tailored to each person so you know the numbers that Margie and Jeremy put on the board are attainable. They are never wrong. Seriously.

M: I am stronger and push myself harder in group directly because of SS.  I gained a comfort I did not have before with regards to going heavy. 

If you typically take CF classes, how did the SS cycle impact your capacity in group class? If not, did SS impact your life in other ways?

C: During SS cycle, I continued to do group class 1-2 times per week, although I dialed it back a bit because it’s hard to keep up the fitness level for things like burpies when you are primarily focused on becoming super strong.  Coming back to group class full time was challenging in some ways and fabulous in others. For example, dragging my new, giant quads down the block for a 400m run was brutal. Other things, like overhead squats, were a breeze because doing strict press all the time in SS forces you to develop better form holding a heavy bar over your head.
M: What improved considerably, were my weight numbers and my own understanding of how to push myself with regards to choosing those numbers.  My biggest concern previous to SS in group class was always form.  Would I lose it if I went too heavy, so I always erred on the side of caution. SS focused on us so much individually that form was drilled into our heads and it’s much easier now for me to be alone and comfortable with the weights we’re lifting. 

 

What’s the culture like?

C: It is the warmest, fuzziest weight lifting class ever. (Less fuzzy when Jeremy shaves his beard.) That doesn’t mean anyone will be soft or easy on you – instead, the warmth comes from the support of the coaches and your fellow lifters. Everyone wants everyone else to succeed.
M: Incredibly positive. So much love from everyone. When you hit your numbers, every one is happy for you!

 

Were there any major challenges (physical or mental) that you had to overcome?

C: Other than my overall bad attitude, no.

 

Thanks, Micheline and Christina! Keep a lookout for more profiles of these wonderful humans over the next couple of weeks.

_____________________
Yesterday’s Whiteboard: Deadlift / Handstand Push-Ups | NFT Work         
The Secret Life of Trees Brain Pickings
800 Pounds for 7 Reps BarBend

Comments

  1. Wednesday's Programming

    Back Squat / Front Squat

    Fitness
    BSQ 2×12 LP
    FSQ 2×8 LP

    Heavier than last week

    Performance
    70%x2x2

    Every other exposure is a de-load so these should feel light.

    Post loads to comments.
    Exposure 13 of 16

    3 RFT:
    30 Double-Unders
    200m Run
    10 Burpees

    Goal is to push the pace on this one and try and finish before the hurt kicks in. Sub 10 attempts or 75 singles for dubs as needed.

    Post time and Rx to comments.

  2. 6am with McD

    HBBS 225 x 2 x 2
    FSQ 195 x 2 x 2
    Felt sore everywhere today so happy to have the deload day. Those random NFT movements always make me sore in weird places.

    WOD in 6:31. After last weeks DU crapfest I wined and dined my rope and it treated me well today. 1 trip to start round 2 and 1 trip at 20 in round three. Otherwise all good. Everything else was quite slow though. 0% chance of catching Kayleigh on the runs.

  3. 7am deload with Jess

    BS – 165# x 2 x 2
    FS – 140# x 2 x 2
    Felt heavier than it should have. Still getting over this bug so strength just isn't there.

    Metcon Rx – 6:08
    Tripping on the last DU is the worst. How the hell did people do this in the 5:00 range?! I thought I was moving. Yeesh.

    3×10 GHD cash out

  4. LBBS: 215 x 3 x 2
    FSQ: 180 x 3, 180 x 2
    Felt the deadlifts during this was wishing I could deload. Girls Gone Rx involves a heavy triple front squat this weekend, so I pushed the percentage to test this out a bit today. Decided to rack after a double before I even started my last set.

    WOD in 6:03. A trip to start round 2, and one trip in the middle of round 3. "Don't let Steve pass you" was my mantra on the runs.

  5. AG

    A.
    2 Rounds
    :30 hollow hold+log roll+:30 hollow arch holdx2
    5 kip swings
    5 piked push ups

    B.
    More Butterfly Pull ups!

    C.
    For total time:
    4 rounds of:
    3 pull-ups
    6 burpees
    10 alternating lunges,
    Then
    :60 Plank
    3 Rounds of:
    4 pull-ups
    8 burpees
    12 alternating lunges,
    Then
    :60 Plank
    2 Rounds of:
    5 pull-ups
    10 burpees
    14 alternating lunges

  6. 6am with McD

    Squat 255x2x2
    Front Squat 205x2x2
    Light and fast.

    WOD (with 10 DU attempts per round) in 6:42. Wanted to keep the fast paced stimulus, so I scaled to attempts. Should have run faster.

  8. 6am with McD

    LBBS: 160x12x2. This was taxing, although still not heavy. Just so many reps. Focused on getting proper depth.
    FSQ: 120x8x2. Glad these were less than 12's and all moved well.

    WOD in 8:07, scaled to 10 attempts. Runs and burpees were slow 🙁

  12. Finally made it in for a group class! It's been a long time between being sick & traveling on weekends… probably starting to lose some strength (sigh) but at least I PR'd my 10k and 1/2 marathon this month.

    2 "cardio" workouts and a short lifting session yesterday, then one medium-fast mile before class to warm up. I was worried about squatting because I impaled my hip/guts on some scaffolding this weekend ("stupid runner injuries"), but other than some hip flexor tightness everything felt fine.

    hbbs 245x2x2
    fsq 215x2x2

    Really liked this short workout. Serious jump rope malfunctions today, I forgot to bring mine (cry cry cry). Finished in 6:59 with a lot of time spent untangling my rope. Last two rounds unbroken because I couldn't bear the thought of untangling it again. Should have run faster to make up for it.

    Finished off with an easy 1k row.

  13. 1pm with McDowell and Brett

    5 rounds E2MOM
    2 power cleans: 45kg, 50kg, 54kg, 56kg, 58kg

    4 rounds E2MOM
    2 cleans: 50kg, 55kg, 58kg, 60kg

    3 rounds E2MOM
    2 clean pulls: 60kg, 70kg, 75kg

    Work up to heavy set of 4 Deadlifts, dead stop
    60kg x 4, 65kg x 4, 70kg x 4, 75kg x 4, 80kg x 4

    12 rounds EMOM
    Even: 6 DL 65kg
    Odd: 30 sec DUs

    I stayed light (I'm pretty sure all these numbers are right, they're in the ballpark at least. I didn't write anything down), and I was dragging through most of this, but I was happy to be doing it.

    200m Farmers carry — 24kg each hand, rested at 100m
    200m Bear carry — 110# sandbag, rested at 50m, 100m, 150m

    Then, surprise visit by Farmer Todd!

    430 Class

    2 Rounds
    10 pause ring rows
    8 pause DB press 20#
    16 reverse lunges

    3 sets:
    6 HSPUs — no abmat (a couple doubles, mostly singles)
    15 GHD sit ups
    10 GHR

    2 rounds of NFTer:
    8 ea SLRDL 8kg — feeling the left hamstring intensely
    8 DB Bench press 25#, 30#
    8 chin ups — broken up a lot, forearms were blowing up
    I liked all of these movements and would have liked to stay for more rounds, but had to run.

  14. Andre can you twerk upside down in a handstand? Better put all those AG skillz to werk!

    Speaking of AG…

    Took AR and AG today. Really sore and AR had some great stuff! AG also had a fun burner and some good butterfly practice. Can't stay away from the gym!

  15. Still feeling kinda weak and now sore from yesterday's deadlifts and HSPU's too but came in for some solo lifting and accessory work this afternoon.

    Front Squat
    185x 3 (belted)
    190 x 2, F

    Need to think about what my plan is on Saturday for the comp.

    3 rounds
    15 each DB curls @15#
    12 each retro step-ups
    12 x Crossover Symmetry Pull-down

    Came back for AG where I made some progress with butterfly pull-ups. Slowly getting the rhythm. Need to remember to keep my feet together and legs straight. Probably need to do ore strict pull-ups too.

    WOD in 12:28

    Assault Bike
    10 rounds 30 secs on, 30 secs rest

×