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.
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:
3 Rope Climbs
15/12 Calorie Row
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.
Yesterday’s Whiteboard: Back Rack Reverse Lunges | Toes-to-Bars, Overhead Squats, Double-Unders
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