Press / Dumbbell Bent-Over Row Superset*
Fitness and Performance
3 x 10
Perform these at about 90% of what you successfully made for 10 in Week 1. Touch-and-Go is permitted.
Fitness and Performance
3 x 8-12
Perform 3 sets of 8-12 reps. Use Week 1 as a guide. Aim initially to get 3 sets with perfect form and aim to increase either reps or load from week to week. Keep in mind that these are an accessory movement and you’ll get more out of them by performing the movement well than by heaving heavier dumbbells around with poor form. If you can finish the cycle with 3 perfect sets of 12 at your heaviest 10 from week one, you win! These are both arms at the same time. Keep these strict and avoid using momentum from your back and hips. Elbows finish close to the torso. Drop weight if you need to heave the dummbells.
*Superset means that you perform a set of exercise A (in this case the Press) and then after a short rest, 30 to 90 seconds, you perform a set of exercise B (in this case the Dumbbell Bent-Over Row). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.
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Exposure 3 of 8
AMRAP 20 Minutes:
15 Box Jumps 24/20″
Scale the Toes-to-Bars with Hanging Leg or Knee Raises as needed. Scale Push-Ups to Elevated, Knee, or Switch (toes down, knees up) Push-Ups as needed. The Box Jump is Rx’d as a two foot take off.
Super Karl, our October Athlete of the Month, gets into the Halloween spirit!
Athlete of the Month: Karl-Henry Cesar
Time for another installment of awesomeness! Karl started doing CrossFit in early 2013. He has been coming to CFSBK since he started working in NYC in fall 2013 and is a staple at classes, Open Gym, and social events. Aside from his approachable demeanor and 24-hour smile, the coaches all recognized Karl’s dedication to improving in the gym by arriving early and staying late to put in the work. Read on to learn a little bit about “Super Kar,l” the only man who can rock a fedora while wearing tights and a tank!
Fox: Karl, congrats! Thanks for meeting up with me. Let’s get started. When and how did you first start CrossFit?
Karl: Thank you! I really appreciate it. I started when I was living in Baltimore and doing a year-long fellowship at Baltimore City Public Schools. I attended a local gym because there was this woman who had a deal with the gym to keep her Olympic lifting equipment there and she happily allowed people to share it. During grad school, I had developed an interest in Olympic weightlifting and I was excited to finally get a chance to try it. Unfortunately, she had a falling out with the gym’s new management and left. So, I searched for places to continue which is how I found CrossFit Harbor East. They had a deal for 40% off your first month which is what got me in the door. What kept me was the people I befriended while I was there and how much I really had to learn to keep up with the other people in classes. I mean, I could probably do 5-6 strict Pull-Ups back then, but I thought kipping was sort of cheating. Then I encountered workouts that had 50 Pull-Ups in them and realized that kipping thing might have something to it! So I came for the weightlifting part of CrossFit but soon developed a respect for the other aspects as well. I stayed at Crossfit Harbor East there until I started working in Brooklyn in fall 2013. Not too long after that, I found you guys!
Fox: Yeah, that first time doing a workout that has a bunch of Pull-Ups in it can be a lesson alright. It’s interesting that your journey to CrossFit is the reverse of how many people are becoming interested in weightlifting and powerlifting. What brought you to CFSBK and what kept you?
Karl: When I started working for the New York City Department of Education on Court Street, I was still commuting to and from my parents place in NJ. I needed a place where getting to Penn Station wouldn’t be a chore and CFSBK fit that criterion. Most importantly, I really wanted a place that had a similar community to CFHE, so I bought a 10-class punch card to try this place out. Fun fact” Coach Whitney was working the front desk at the time and sold it to me! Anyway, I was sold after those first 10 classes. I liked the people and the structure of classes and programming. The programming allows for some individual freedom and the whiteboard talk gives you options to express that. If I want to work more on strength, then I could use a heavier (relative to the individual) load and bias that aspect of fitness. The people here are great and that extends to outside of the gym. Obviously there are the gym social events, but this year alone I’ve been to The Rub with fellow CFSBKers as well as trivia at The Rock Shop (shout-out to Brainz and Gainz!) and the educator discussion group that Coach JB put together. It’s great to be around people who are comfortable with giving and receiving feedback. Also, I come to CrossFit so I can survive NY Jets games. Without this fun, challenging, and supportive environment in which I healthily push myself, who knows what foolery I’d embark upon while yelling at my Jets…
Fox: Haha, spoken like a true sports fan. Tell us a little about you outside the gym. Where’d you grow up? Were you athletic as a kid?
Karl: Well, I’m the oldest of three and was born right here in Brooklyn. My family moved to New Jersey when I was young and my folks are still there. My siblings both live in NYC and we’re very close. We’re also all huge Ronaldo fans and text each other constantly about his exploits and other things! We like him because he is great, is not ashamed of his greatness, and works hard to be even greater. While I’m no Ronaldo, I was somewhat athletic as a youth. I wrestled in high school, rowed crew, and did some Ultimate Frisbee on the side. Wrestling was an especially great experience for me because it reinforced the notion that a healthily competitive environment is a team and individual endeavor.
Fox: Where’d you go to school and what do you do for work?
Karl: I went to Phillips Exeter Academy for high school and Washington University in St. Louis for college. In college, I wanted to do pre-med. However, medicine wasn’t meant to be (cough cough Organic Chemistry, Genetics, and my laziness) and the summer before my senior year, I participated in a summer enrichment program in Providence, RI, where I co-taught ELA. That experience unearthed an interest in education that I wasn’t aware of until that point. Senior year, I applied for post-graduate teaching residencies and was accepted to one in France where I taught high school English in Venissieux, a suburb of Lyon. Funny how life works because that was when I realized that I want to make education my career (still figuring out what this means). After France, I did admissions in Western Massachusetts for 2 years, worked at Harlem Children’s Zone Countee Cullen Community Center, and then attended Carnegie Mellon for grad school. After grad school, I did a yearlong fellowship in Baltimore City Public Schools. In fall 2013, I started working at the DOE, and since early August, I’ve been working for Success Academy Charter Schools as a project manager.
Fox: Sounds like quite a journey to where you’re at now. How fortunate that you spent that summer in Providence! What do you do for fun outside of the gym (and tearing up the dance floor at The Rub)?
Karl: Nerds, unite! I read comics and love going to comic book movies. I also love to draw, especially sketching people. I’ve been to Dr. Sketchy’s a few times and am looking forward to more. I really just enjoy learning and building new skills. I’m always learning something and staying humble.
Fox: What are your current gym goals?
Karl: The thing that first got me into a CrossFit gym, the Snatch. My goal is that by the end of 2017, I hit 185 lbs consistently (Squat and Power). I’ve definitely improved on the lift; heck, I’ve even had some lifts where I thought I’d “gotten it,” but the saga continues. I love the Snatch because there is absolutely no room for doubt. In order for the lift to go well, first you have to believe in yourself.
Fox: I couldn’t agree more. Last question: What should we look for in a future AOM?
Karl: People who are friendly and coachable and want to improve. There are some introverts here also, so don’t overlook them!
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