Clean and Jerk Complex
Every 90 seconds for 10 rounds:
Clean High Pull + Low Hang (1″) Clean + Push Jerk + Split Jerk
Post loads to comments.
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3 Rounds for Time:
10 Single-Arm Dumbbell Thrusters (Left)
10 Single-Arm Dumbbell Thrusters (Right)
30 Box Jumps 24/20″
Rx the dumbbell at 20-25% of your body weight. The Thrusters should heavy but unbroken. The Box Jump is Rx’d as a two-foot take off. Jump down or step down is allowed.
Post time and Rx to comments.
Behind the Desk: Karina S.
Over the next month or so, you can look forward to new installments of our Behind the Desk series, about our beloved and much appreciated front desk staff! These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together.
Last time, it was Lynsey R. And now (drum roll, please)…
Name (and any nicknames):
Karina; RinaKrack (emblazoned on my pair of Nike Dunks in high school); Kareesh, and its various iterative diminutives only Russian can express.
Where were you born and where did you grow up?
Born in the Twin Cities, Minnesota. Grew up in Kiev, Ukraine. Came back when I was 12, experienced hardcore culture shock and puberty at the same time.
How long have you been CrossFitting, and how did you arrive at CFSBK?
Since September 2016, so like 9 months. I was doing a lot of pole and aerial silks when I realized all my teachers were doing Crossfit (Sam Star and Sadie Durante, for example). Then I saw Fittest on Earth and was like “I wanna be a monster.” CFSBK was just down the street from where I worked, so I moseyed my way down!
Program your dream workout:
AMRAP 10 minutes:
10 Toes-to-Bars
30 Double-Unders
3 Rope Climbs
15/12 Calorie Row
Heaven.
What are you recommending right now?
The Great British Bake Off (The Great British Baking Show on Netflix). That show is visual Xanax. Rick & Morty (other than the weird episode).
What are three things you can’t live without?
1) Cooking my own food/eating fermented things: I like cooking maybe a little too much and get anxious if I can’t make my own meals regularly (need to have kitchen access in dem Airbnbs). I make a lot of “garbage” like tarte citron/various pies, and they sit around the house until I eat it or until I can lure unwary travelers into my apartment to consume them. Fermentation wise: cheese, yogurt, kefir, tvorog, kraut, kimchi, sourdough (baking it but not necessarily eating it). My family has always made our own kraut and tvorog, but since moving here I’ve gone full Brooklyn and started making my own yogurt, kimchi (aka “ruining the apartment”), cider, and mead. If anyone ever wants hella healthy sourdough, I always make too much and it’s so fermented you can usually eat it even if you have a gluten intolerance. Take care of your gut biome and your gut biome will take care of you!
2) Sleep mask + ear plugs: Used them both once—deepest sleep ever, now I can’t do without.
3) Exercise: If I go longer than a day without exercise, I become highly unpleasant.
What are you up to when you’re not at 597 Degraw Street?
Teaching Pilates—hit me up. Doing Improv. Sitting around a table with a bunch of fellow weirdos writing jokes and laughing till I cry. The Internet. Spiralizing vegetables with my new spiralizer.
Any front-desk public service announcements ?
Put your dumbbells back in the right place. My fingers can’t withstand any more crushings. Let that weigh on your conscience. Kettlebells, too! But I haven’t lost a fingernail to a kettlebell yet.
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Yesterday’s Whiteboard: Back Rack Reverse Lunges | Toes-to-Bars, Overhead Squats, Double-Unders
Ditching All My Running Gadgets Made Me a Better Runner NY Mag
Will Someone Please Tell Me What They Think a “Toxin” Is? The Awl
Yes Karina!!! TBH you're a monster already.
8am with DO!
I have some terrible mix of DOMS + rev lunges soreness + getting full-on tackled to the ground playing first base by this bro in my after-work softball league last night. I can't really tell what's sore or bruised at this point, but everything needs a rest.
C&J complex
63, 73, 83 x 4, 93, 98, 103(f), 103
Good cues from David about staying tighter before the jerk, I never even really noticed I had my hands open on the bar before on the front rack. Otherwise this was OK!
WOD: 9:17 with 25# dbs (RX would have been 30#)
Had to break up the thrusters on my left side in the 2nd and 3rd rounds. Quads left me completely by the middle of the 1st round of box jumps. Sweaty.
Off to play college at my 10 year reunion. I should be way better at keg stands now, right?
7 AM fun:
Worked to 118 on the complex, with a couple of fails and uglies in there. When I commit to the down, things go better 😛
WOD in 7:04 with 30# DB, which is exactly 20%. I should've let JB picking up a 30 shame me into doing 35. I have no idea how you guys who did Murph got through this. My glutes were en fuego.
6am, thanks jet lag!
After two weeks of vacation during which I did walk and hike a lot but lifted nothing more substantial than scones and pints of Guinness I was curious as to how this was going to unfold. I actually felt amazing which makes me wonder if I should be doing more active recovery or actual resting. Hmmm.
C&J Complex
Built to 85#, which was where I left off two weeks ago. I felt like I had more in me but didn't push it and focused on JB's great feedback about the pacing of the bar off the floor vs. when it hit my knees. The split jerks were also way more solid than the last time I did them.
WOD
8:38 with 25# dumbbells (would have been Rx based on my bodyweight in high school, does that count?). This was worse than I expected and I was shocked by just how much weaker the left-armed thrusters felt. Yikes.
So, so happy to be back in the gym! This is such an awesome community and I actively missed it while I was away.
Just dropping in again to solicit recommendations for Crossfit-friendly PTs (and orthopedists…thinking of starting there). Hit me up at kestirland at gmail dot com! Thanks everyone!
C&J Complex: Started at 103, worked up to 143#.
WOD: 7:26 with 35# DB
Went to the heavier end of the range – poor life choice. This hurt. A lot. Box jumps were a real struggle, actually had a few failed jumps in the second round. Just had not bounce today. The soreness continues…
C&J Complex: Started at 135, worked up to 185. Achilles still achy, so didn't push it.
WOD: 6:51 with 40# DB and slam balls
Babying achilles so no box jumps and slightly below the bottom of the range.
Make up-
5/29 – Murph in 50:38, no vest and last lap as a beer mile. First time doing murph where it felt like a normal work out rather than an epic suckfest. Obviously I need to wear a vest next year. Last lap took 12min, so sans beer would have had 47ish time.
5/31 – reverse lunges 145x8x3 per leg. 3+6, 3+15 for WOD with 6 cal rowing subbed for DU.
Clean & Jerk Complex:
83, 93, 103
WOD: 7:10 RX 25#
After KHarpz's helicopter repair instagram, I had to go to AR tonight despite really wanting a manicure. Worth it!
Also: Yaaaaas, Karina! I love that you ferment things. Bye!
My internet debut!!!!
Loved learning more about you, Karina!
Worked up to 103 on the C&J complex. Everything felt heavy today.
WOD rx'd on the low end @27.5# in 8:00
Thrusters did not feel heavy, but I couldn't move quickly. First two rounds of box jumps were really slow but somehow managed to push the last round.