Back Rack Reverse Lunges
3 x 10e
Go heavier than last week (or find a moderate starting weight). Perform 10 reps on one leg, rack the bar, then perform 10 reps on the other. You’re going to be sore after these the first few weeks so pay attention to good recovery practices (i.e., eat some food). The last few reps of each set should be tough.
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Exposure 2 of 8
20 Minutes Not for Rounds:
3 Ring Muscle Ups
Scale to Jumping Muscle-Ups as needed if you can do a few strict Ring Dips and Pull-Ups and are stable in the catch.
20 Minutes Not for Rounds:
6 Strict Ring Dips
Scale the L-Pull-Ups to regular or band-assisted as needed. Scale the Ring Dips to the Matador or to Tempo (31X1) Push-Ups as needed.
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Better Know a Member: Kirby S.
For the past few weeks, we’ve been having fun with Better Know a Member, a blog-favorite in which we profile members from across the CFSBK community. Last week we spoke to Molly H. This week, let’s find out more about…
Name (and any nicknames):
Kirby Stirland. David calls me “Kirbasaurus Rex,” though I’m not entirely sure why!
Where were you born and where did you grow up?
I was born in Norwalk, Connecticut, and I grew up in nearby Rowayton, which is a little beach town about an hour outside of NYC.
How long have you been CrossFitting, and how did you arrive at CFSBK?
Officially, I’ve been CrossFitting since I joined CFSBK in January of 2016!
I was a dancer from age 3 through college, and fairly serious about it during high school, competing all around the country and performing several times a year. Dance was my passion, and a huge part of my life for a long time, but it’s a very high-pressure world in many ways, and at a certain point it just stopped being fun for me. My dance background is a big part of who I am today, though, as well as the kind of athlete I am now—it’s how I developed self-discipline and precision when it comes to form, both of which I use in the gym every day!
Post-college I got more into fitness and tried a lot of different things (boxing, spinning, etc.), eventually discovering that I loved strength training. A few years ago I stumbled on a small group training class led by a CrossFit trainer at the New York Sports Club in Park Slope, and I got really into it. I tend to like the most intense version of anything (i.e. yoga is ok…but yoga in a 100-degree room? Sign me up) so those workouts really spoke to me. I always felt like I wanted to commit more seriously by joining an actual CrossFit gym, but I felt a little intimidated by it all. My New Year’s resolution in 2016 was to be brave, so I finally bit the bullet and I haven’t looked back. I’m not exaggerating when I say that CFSBK has changed my life. The members, the coaches, the workouts…I love this place sooo much!!
Ask me about that time I…
Lived with rock stars. My fiancé is a musician and used to tour with a pretty well known band. I moved out to LA with him right after we met and lived with him and some of his bandmates in a glorified bachelor pad in Malibu. It had no furniture aside from a sectional sofa and a giant television, and the only food in the kitchen was whiskey and a drawer filled with Halloween candy. Obviously, my parents were thrilled with THAT life choice. It worked out somehow, though!
If you had to switch careers today, what would you choose to do?
I’m weirdly obsessed with true crime and serial killers, so I’d probably want to do something in forensics. That, or I’d be a music supervisor choosing songs for movies and TV shows.
What are you up to when you’re not at 597 Degraw Street?
I’m the brand copywriter at an amazing wellness startup called Sakara Life that does organic, plant-based meal delivery… but our mission is really to change the way people think about food. The way you eat really can change your life! (And, at very least, your athletic performance, as we well know.) It’s cool to work for a company that is truly improving people’s lives every day by helping them eat better.
I’m a homebody, so if I’m not at work or the gym, I’m probably at home snuggling with my dog (a rescue terrier named Jackson…as in Michael, as in the King of Pop), cooking, drinking wine, listening to NPR, doing a face mask… maybe even all of those things at once if I’m getting really wild. These days I’m also doing lots of wedding planning tasks in my free time, because I’m getting married in September. Also, I volunteer at Planned Parenthood as a health center escort, so you can find me there some early Saturday mornings. And now that it’s almost summer, I’ll hopefully be spending as many weekends as possible at the beach…it’s my happy place.
Favorite and least favorite lift:
Favorite: Increasingly, Cleans! Also Back Squats and Deadlifts.
Least favorite: Snatch or Overhead Squat. But I’m determined to learn to love them both.
Any advice for new CFSBKers?
Sign up for stuff! I’m SO not a joiner by nature, nor am I an especially competitive person, but being part of the CFSBK community has helped me come out of my shell and say “yes” more often…which is a highly transferrable life skill. There are so many ways to participate beyond simply coming to class, and it’s really fun to feel like a part of something. And you can take it as seriously as you want! The LFPB Challenge, Fight Gone Bad, the Open… do it!