For Time:
21-18-15-12-9-6-3
Dumbbell Thrusters
Burpees
Yep… the workout everyone was afraid was going to happen during the 2017 Open. The Open weights we saw this year were 50/35. Our standard Rx is 45% of bodyweight. Use dumbbells that are on the heavy side for you, heavy enough that most sets are broken up.
Post time and Rx to comments.
Better Know a Member: Tori P.
It finally feels like spring, and we’re bringing back a fun feature on the CFSBK blog, Better Know a Member! You all love Underneath the Hoodie and Behind the Desk, and now, in a similar vein, we’ll continue to profile members from across the CFSBK community. To kick off this round, we interviewed Tori P., who trains at CFSBK to get better at her job…
Name (and any nicknames):
Tori Pierce, also know as T-Pain
Tori! You’re a professional dancer who has done some really interesting stuff. Can you tell us a little about your dance background and the performances you’ve done?
Growing up, I trained in my mom’s dance studio with her as my teacher. I was a competition dancer with hangers and hangers of rhinestoned costumes. I’d travel on the weekends to perform in different cities. I competed in jazz, tap, and lyrical, but after high school I started concentrating on hip hop and choreography in heels. Most of the work I do requires the girls to dance in heels, which is a technique you don’t know you have to master until you’re working as a professional!
I’ve been lucky enough to work with some incredible names in entertainment including Beyonce, Kanye West, Jennifer Lopez, Selena Gomez, and Madonna. My jobs can be anything from concerts and music videos to TV shows and commercials. It’s an exciting (and nerve wracking!) industry to be in, but it always keeps you looking forward to your next project.
Where were you born and where did you grow up?
I was born in Raleigh, North Carolina, but we moved around a fair amount while I was growing up. We spent some time in California and then moved to Wisconsin, where my family still lives. Once I left home, I went to Chicago for a few years and then relocated to New York! If anyone needs help strategically packing all of your clothes into two suitcases, I’m your girl!
How long have you been CrossFitting, and how’d you end up at CFSBK?
It’s been 4 years since I was introduced to CrossFit by my parents. When I would head home for holidays, I would go to classes with them. It didn’t take too long for me to catch the CrossFit bug and find a gym in New York. I instantly felt at home at CFSBK. I now live in Queens and travel to the gym every day, but the commute is well worth it! I just couldn’t stay away from the coaches and the members that made me feel so comfortable when I first joined.
How has CrossFit carried over to your dance career? What are you working on now?
When I started CrossFit, I was really just hoping for some upper body strength! I have strong dancer’s legs, but when I first started at the gym I couldn’t do a Push-Up to save my life. I knew that I wanted to be physically ready for whatever show I was cast in. There are days I could be asked to lift another dancer or carry heavy props. I also wanted to be able to do a 2 hour show with enough energy to sustain my performance. I’ve recently started working one-on-one with Coach Whit focusing on upper-body strength and gymnastic movements! Because she’s also a dancer, she’s been able to teach me using the terminology I’ve grown up with in the studio and already knows what my body is used to as far as movement and positions. Our sessions have not only helped me in group classes, but have helped me become a better dancer in the studio. There are countless things she and I work on together that stay on my mind regardless of where I’m training. From understanding the difference in posture and body alignment from dancer to lifter to how I can control my flexibility so it will help and not hurt my movements in the gym, she has been amazing to work with!
While CrossFit has definitely helped me in those areas, it has also helped me in a way I didn’t expect. As dancers, female dancers especially, we are always trying to establish a “look”—the color or style of our hair, how we do our makeup, how we dress—and while we want to stay unique-looking, we also have to adapt to the job or new trends. It’s extremely frustrating at times. and I have seen so many women (including myself) get wrapped up in this difficult task of constantly changing our physical appearance for the demands of the job. I have realized in these last few years at CFSBK that my value as a performer, and as a woman, does not depend on my height, weight, or hair color. Of course, that sounds like something I should already know. Those messages about what our bodies and faces should look like or what juice cleanse we should consider are often subtle in the rest of our lives. When working in the entertainment industry, those comments are told to us without hesitation or empathy. CrossFit has taught me that some days I won’t look perfect, and that’s okay. There are skills that I am still working on, but if I can’t do them today that does not mean that I won’t be able to do them in the future. If I show up to the gym and do all of the work, that is enough to be proud of and celebrate.
Where can we go to find out more about your work?
I try my hardest to keep my Instagram (@toriapierce) up to date with photos from past work or videos from class! Unfortunately, this industry is incredibly last minute! Last minute auditions, last minute bookings, last minute flights, last minute cancellations. There are some exciting projects coming up, but I’ll have to be patient when it comes to finding out the details!
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Yesterday’s Whiteboard: Clean | Row, Wall Balls, KB Swings, Double-Unders
Open Workout 17.6 CrossFit
Eggshelland Atlas Obscura
6am w/RoDo
Was not expecting crush week today. Ruff one to start following a holiday. Woof
WOD – 13:45 Rx
Thrusters were 2 sets in the middle rounds. R 21,9,6,3 unbroken.
At least it wasn't bar over burpees.
7am w/Ro & McDowell
WOD: 15:35 scaled to 20# dbs (RX would have been 35#)
I almost didn't come in today when I saw the work out–db thrusters are hands down my least favorite movement/super hard for me + I was still pretty sore from the weekend. That said, I'm soooo glad I did! For once I feel like I made a plan for a workout, stuck to it, and it paid off! I've seen some physical changes that I'm pretty happy with since the end of last summer but this was probably the first workout when I felt like I made some mental gainz.
I knew I had to scale way down so I just got over that before I even got to the gym. I broke up the thrusters into lots of small sets w/super short breaks to start & actually had something left at the end of the workout!!! Really focused on using my legs to pop the dbs up and save my shoulders. Thrusters in 5-5-6-5, 5-5-5-3, 5-5-5, 6-6, 9, 6, 3. Kept moving on burpees.
So yeah, this was very scaled and not the fastest, but I'm still super proud that I wasn't redlined and taking long breaks on the last 3-4 sets like I've done in other workouts. Good start to Monday!
^ thats awesome!
7am with McRo. Also almost didn't come in after a terrible night sleep, but somehow I dragged my sorry self in for this one. 17:50 with 35# (Rx would have been 40#, but bailed on that last minute). Slowest burpees I've ever done, but kept to my plan of breaking up the thrusters into 2 sets, then 9-6-3 unbroken. What a start to the week.
6am w/RoDo
Crush week snuck up on me as well. And this was a rough start to it.
WOD – 17:35 Rx (45#, rounding down 2#)
Thursters 12/9, 5/5/5/3, 6/5/4, 7/5, 5/4, 6, 3. Burpees unreasonably slow with too many rests.
Make up posts:
4/14 – Power Snatch up to 155. WOD in 5:03. T2B gone after big set to start 15, 12 rounds.
4/14 – Tempo Squat 270x3x4. 17 + PU, lunges, 120m with Jay. Love partner wods.
4/15 – Strong fit – all of the awkward objects.
Had a quiet morning so did some fitness…
7am
50' Yoke Walks
195×2, 285, 375, 425, 475×2
Used a belt for the first time on this on the top sets. Sprinted 10 cals all out between sets.
Then did today's WOD at 9:30 with the wifey.
19:28 with Men's Open Rx at 50#.
Thrusters broken up 8/7/6, 7/6/5, 6/5/4, 7/5, 5/4, 6, 3
Burpees slow and steady. Body weight Rx would have been 40s, and would have been nicer.
Jess and I actually did this workout at the hotel gym in South Padre this past July. Pretty sure I used 30# that day but I can't remember the time. Fun start to CRUSH WEEK!
WOD: 15:54 Rx (35#, rounded up from 33).
Lots of breaking it up from the beginning. Thrusters: 12-9, 6-6-6, 6-5-4, 5-4-3, 4-3-2, 3-3, 2-1. Failed on the last rep and had to repeat. This was rough. Lot more rest that I usually take between sets.
After laying on the ground for 5 minutes after and some walking around, decided to do yesterday's WOD. 7:23. Wallballs were the hardest part (shocking, I know, after all those thrusters).
WOD: 16:22 Rx (30# dumbbell)
Mostly stuck to the plan to break things up from the beginning, with a few (too long) rests in between. 7-7-7, 6-6-6, 5-5-5, 6-6, 5-4, 3-3, 3. Burpees were slower than usual, but steady.
What a way to start the Monday/crush week indeed. More than three hours later and I'm still a little out of breath…
10 AM with BrRo.
WOD in 16:34 at 33% of bodyweight- 30#.
thrusters in sets of 3 throughout
burpees unbroken except for the 15's.
Had no idea it was crush week- less brisket next time.
Great interview, Tori! I still can't believe you come all the way from Queens and have a smile on your face! I walk 30min to the gym and always have my bitch face when I arrive… 😀
Tori! Such a hard worker (and kickass dancer!)! Great to read this profile.
11am session with Snickers
A. shovel my breakfast sandwich that I intended to eat at 7:45AM
B. 5 min easy assault bike. R side shoulder smash — post cap, pec, lat, etc. funky stuff in there. quick hip mobz.
C. BSQ/FSQ 2×10 each
HBBS: (45×8, 95×6, 115×4) 125x10x2
FSQ: 105x10x2
Feeling pretty well adjusted to high bar. This felt like a good place to start up some volume again. Definitely "can go heavier," but interested in nailing the position, form, pace, etc. before I move up. FSQ felt smooth, mostly just endurance on 7-10. +5-10# each next
D. came up with a fun little grinder for Lauren and I to move through together:
30 min, steady effort:
50' farmer carry R (95#)
50' fc L
2 ground-over-shoulder (80# sandbag)
3 wall walk (push up to noes-and-toes HS)
4 L-sit rope pull-ups (alternating hands)
5 box jump (24")
got through 7 rounds + carries, GOS, and wall walk in round 8. finished the round at 30:37.
hardest aspects of this for me were the sandbag (so much more awkward than the d-ball; definitely had some poor strategy on a few of these) and wall walks — shoulders and midline. FUN!!!
Way to go everyone. Never thought I'd be jealous of everyone doing crush week. Strained my back during the DLs during Wednesday WOD almost two weeks ago (noob!!!!) and went back too fast. I can't stay away for that gym. Don't remember the last time I forced myself to miss a full week of working out. Sucks. Health first!!
Yay Tori! It's amazing to learn more about your work. Your dance competition stories are the best!
@ Mario, bummer! If you have any questions about your back shoot me an email at David@crossfitsouthbrooklyn and we can discuss what happened and how to prevent it
@ Kate You're becoming a mature CrossFitter! I'm so proud
@Tori, loved this write-up and learning more about you. I spent a lot of time with dancers when I first moved to NYC and it's an unforgiving industry for sure. Great to hear how CF has helped you!
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Only had 3 kiddos so Coach Lynsey did the preteens and I took 4:30 class with coach Ro
Thruster/Burpee Metcon
19:01 at 40lb DBs
Wanted to do all the thrusters unbroken but only made it through the 21 and 18 rounds unbroken. Had to spit the 15, 12 and 9 into 2 sets. Flirted with the idea of doing 50s… so happy I didnt!
Reverse Hyper 2×20
Yoke Walk +70 x6 walks
Ice cold shower #2 for the day
Yay, Tori! Great learning more about you!
Unexpected light morning back at work so did a 9:30am sesh with the hubby tackling today's wod.
17:35 with 35#'s
-that hurt. 3 sets for 21-15, 2 sets for 12-9, UB (barely) for 6-3.
-as Chris mentioned we did this last July in Texas in 1000% humidity (officially confirmed). I used 20#'s then and finished in ~14:22. This was just as hard! Shoulders were fried and I had no desire to pick up the db's.
Recap of CF Lumos…
-coach Noah decided to welcome us with fitness that left us sore for days. You guys have already seen a variant of one of his workouts and you'll be seeing another one during this crush week.
-oh and Lumos was great! Definitely head there if you guys find yourself in Austin!
4:30 with Ro…….
That was an evil workout but it felt good to finish. Used #35 db and finished at 15:35. Was working out alongside Coach Osorio and he did unbroken thrusters so it made me pick up the pace and keep up! Realized,,,,in the set of 12, that standing with a wider stance (almost too wide) helped with the stability and the thruster part was not as unstable. Just had to put my head down and grind through the burpees…honestly….who likes burpees!!??
After class
5*3 no bounce deadlifts #215.
Used a regular grip per Dave, to work on grip strength…it was actually much harder for me and I really had to focus on the pull!
12 minute EMOM
1- 1x bar muscle-up
2- 10 cal AAB sprint
Trying to work these Bar MU now that I have them…I have a lot of work for them but I feel like doing these short EMOMs will help me become confident in this new movement, to me, and then I can really focus on form and stringing them together!
Today was a good lesson in being mentally ready for a workout. I went in ready to be beaten up rather than ready to conquer it, and that definitely didn't help. Finished in 22:36 (thanks, noon class for your awesome motivational cheering!). Scaled thrusters way down (12.5# each) which helped me do those in 2 or 3 sets, but I really died on burpees every time. I've been doing a 30 burpee a day for 30 days challenge to try to improve, but I'm having a lot of trouble still with endurance and jumping my feet out wider rather than in.
Will stick with it but this killed me.
Loved this write up on Tori. So many cool people at the gym, more of these please!
5:30 class with Ro
Slept like <5 hours last night (mad respect for all the parents out there) then went to work and then perfunctory coop shift. Walked into the gym and my first thought at the 4:30 class was "those people don't look well" (looked badass, but in self inflicted distress) and the dread began. Had small snack. World started to close in during the warm up.
WOD: 14:42 at 20lb dumbells. Lack of sleep = all the niggling injuries aggravated. Burpees were a no go for the wrist. Did squat thrusters for the set of 21, wrist was not into that, then slam balls for the round of 18, then double rep double unders for the remainder cause Ro said the slam balls were too much of something (lacking short term memory). The bright side of this was now I know I can do 20+ DU under some duress. Spent like 2 min rooting like a truffle pig for a right length rope. Anterior delt cramped during the 12 round of thrusters, interesting. Broke them down 7,7,7 6,6,6 5,5,5 and so on, did the last 2 rounds unbroken.
I don't think I achieved intended stimulus here. Probably should have gone heavier on the dumbells to compensate for my non burpeeing. But my head and heart weren't in it, so I think settling for a light sweat was fine.