Tempo Back Squat (20X1)
3 × 8
Heavier than last week.
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Exposure 2 of 8
5 Rounds Not for Time:
60 Second L-Sit
30 Calorie Row
This is the mainsite workout from this past Monday, 9/21/17, but we’re removing the time pressure of the clock for the overall work. Accumulate one minute per round on the L-Sits. Choose a scaling option that allows you that allows you to hold for sets of at least 10-15 seconds at a time with up to 30 seconds of rest between sets. Use rings, parallettes, boxes, or benches to support yourself on them, or perform them hanging from a Pull-Up bar if you can’t do them atop something. Push the pace a bit on the rows. Even though we’re not doing the 5 rounds “for time,” keep your work rate up throughout.
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Catching Up with Jake B.
You might remember that we profiled former CFSBKer Jake B., who built his own garage gym modeled after our humble gym, right here on the blog a while back. We caught up with Jake recently and found out that he continues to read the blog and follow CFSBK’s programming from Philly. Here’s what he had to say:
I hope all is going well at my favorite gym. I just wanted to drop you a line to say that since I left Brooklyn (April 2015) and built my own garage gym (graciously featured on CFSBK blog awhile back) that my wife and I have continued to follow CFSBK’s programming. Back in September 2016, my wife and I decided to do the Lake Placid Half Ironman, but neither of us wanted to stop our current 4 to 5 day CrossFit training. So we went ahead and just tried to squeeze in triathlon training. We essentially half-assed our tri training and didn’t really get half serious until May 2017. When I say “half-serious,” I mean that leading up to the tri last week I still hadn’t biked 56 miles or ran more than 12 miles. I only really ran once a week, 3 to 8 miles, biked maybe once every other week and swam once a week for a few months. So long story short, my wife and I credit CFSBK programming and CrossFit in general for allowing us the muscular endurance to power through the half Ironman uninjured. My fellow neighborhood triathletes were seemingly impressed with this feat of non-typical tri training as well. My wife and I both finished with what I consider decent times of 6 hours and 50 minutes and my wife at 7 hours and 21 minutes. I will say there is no full Ironman in our future, or another half. One and done!
Thanks again for your great programming and awesome blog-commenting members for still making me feel a part of the gym, though I do still talk to James A. and Henry P. in order to commiserate every so often! I will close with that I miss my 7am group classes and all the great people I met at CFSBK. However, I may be most sad about James A. getting rid of his man bun. Please start a petition to bring it back. I think everyone’s strength will increase exponentially with its return.
Hope to drop in again soon.
We hope you drop in, too, Jake! Keep kickin’ ass!
News and Notes
- Inka H. is back in Brooklyn for a hot minute and available to do some bodywork at CFSBK. Many members can attest to her magic! She’ll be offering sessions today and Friday at the gym. Please email her directly for times and to set up appointments: inka.hodes [at] gmail [dot] com. First sessions are typically 1.5 hours ($140 per session).
- Time is running out to register for Fight Gone Bad 2017, one of our biggest and best community events of the year. See the event page for details!