Dumbbell / Kettlebell Complex
In 15 minutes, perform 4-5 sets of:
12 Dumbbell Bench Press
24 Kettlebell Walking Lunges (12e, Suitcase or Front Rack)
Increase load on each set, working up to a challenging set of each for the day.
Post loads to comments.
Exposure 3 of 8
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For Times:
1000m Row
500m Row
250m Row
Rest as needed, about 3 minutes between pieces.
Post times to comments.
October Athlete of the Month: Steven Norton
By Chris Fox
Steven is the newest member we’re placing in the spotlight in the growing lineage of awesomeness that is the CFSBK Athlete Of the Month. He’s been training consistently since joining us a few years ago, and in that time has dedicated himself to making some impressive “gymprovements.” The coaches all agree, Steven is one of those people who just makes a class roll well. It was a pleasure to chat with and learn a bit more about him, I hope you enjoy it as well. Be sure to throw a high five his way when you see him!
Fox: Hi Steven, congrats! Thanks for making time for this. Let’s start at the beginning. When and why did you begin CrossFit?
Steven: Oh man, I’m flattered and honored. Thank you! CFSBK was my introduction to CrossFit back in October 2015. My partner (superstar in her own right, Lauren M) came home each morning after her Foundations class and wouldn’t stop talking about how great she felt, how challenging it was, and how much fun she was having. She didn’t necessarily push me to start, but I was looking for ways to be more active, and I didn’t want to miss out on that experience. So I signed up for the next cycle. It turned out to be a pretty good decision.
Fox: Friend, co-worker, or significant other starts CrossFit… person won’t stop talking about CrossFit… person convinces all those around them to also give it a shot. That’s a pretty familiar storyline! What were you doing prior, fitness-wise?
Steven: The short answer is: not much. I would run a mile or two every so often and sporadically attend my office gym, where I’d “do cardio” and sometimes “do weights.” Mostly this meant getting on a machine and moving mindlessly for a while, or watching to see what other people were doing and copying them. To say it was uninspired and ineffective would be an understatement.
Fox: And what did you think of CFSBK when you first started here?
Steven: It was strange and intimidating. Why were people yanking barbells over their heads? Why did they do Double-Unders instead of perfectly good Singles? And how did everyone get so good at it? I was worried I would never get it. Almost right away, though, I saw that the coaches really cared about the athletes (I had Jess as my Foundations coach), and that the members were really engaged as well. I got the sense that I wouldn’t be left to “do weights.” I didn’t realize it at the time, but I was receiving an education on how and why to move well. It was great to see the coaches assess each athlete’s level of fitness and help them move forward, no matter where they started.
Fox: “Intimidated” is probably the word most frequently associated with how people feel when they begin CrossFit. What was tough for you at first, and what are you working on nowadays?
Steven: The Olympic lifts were tough, for sure. I *sort of* got the Clean, but the Snatch was (and still is) awkward. I’ve been guilty of avoiding many a Snatch day, so now I’m working to attend those classes and put more practice into it.
I felt pretty good about most bodyweight movements that came up regularly, but I couldn’t do a Pull-Up when I started three years ago. I’m proud to say that I’ve gone from zero Pull-Ups to a few Bar Muscle-Ups and even some ring muscle ups, and am working on being more consistent with those. The process has become fun to work at. It’s one of the things I—and I think others, as well—like about CrossFit. There’s always something to improve, and if you pay attention and practice (and eat and sleep ok!) you’ll get better. Right now I’m working on the mindset shift that comes when the “beginner” progress starts to slow down. I’m trying to be more patient and understand that just because I don’t necessarily see progress every day (PRs are fewer and farther between), it doesn’t mean it’s not happening.
Fox: What an awesome journey, from zero Pull-Ups to getting atop bars and rings. I also really like the talk about a mindset shift. Practice pays off. Nice work! Let’s get out of the gym a bit. Where did you grow up?
Steven: I’m from Elizabeth City, North Carolina, a small waterfront city in the eastern part of the state. Our claim to fame is a giant Coast Guard base and hosting the North Carolina Potato Festival. It was a nice place to grow up, although I didn’t really appreciate that until I moved away. In 11th grade, I moved to a boarding school in Durham. Durham was a “big” city compared to where I grew up. After that, I went to the University of North Carolina at Chapel Hill for undergrad (Go Heels!). Those were both amazing experiences for me, as bigger cities meant opportunities to be with more people from diverse backgrounds. I was a comparative literature major at UNC, but I spent most of my time at the Daily Tar Heel, the school newspaper (where Lauren and I met).
Fox: Is your family still in North Carolina?
Steven: I have some family down there, but not much anymore. I’m an only child, and a few years ago my folks retired to Stuart, on the east coast of Florida. I do maintain some connections to the area though. I spend quite a bit of time volunteering for my high school, the North Carolina School of Science and Math. It’s a public residential high school that accepts students from across the state. (Also, our mascot is a unicorn. No joke.) I’m currently president of the Alumni Association board of directors, which works to build connections between the alumni community and the school. My grandfather was a high school principal in Elizabeth City, so the importance of education was a pretty common discussion topic growing up. It’s been cool to be able to give back to a school that gave so much to me, and to play a part in helping improve access to education across the state.
Fox: What a rewarding way to maintain a part of your roots. What do you currently do for work?
Steven: Funny you should ask! Until a few weeks ago, I was a journalist, primarily with a focus in tech and business. I spent the last four years at the Wall Street Journal, where I covered technology for CIO Journal. It was great because I was able to spend my time talking with smart people about things I’m genuinely interested in, then writing about it. Last week, however, I started a new gig with Metis Strategy, a consulting firm that works with Fortune 500 technology departments. I’m excited to get more involved in the “doing,” rather than just reporting.
Fox: I’m interviewing a journalist? Now I’m nervous! Congratulations on the new gig, sounds like some exciting changes. What do you do for fun outside of the gym?
Steven: As the comp lit major might indicate, I love to read. I enjoy books about tech and business (just finished Bad Blood), and I’m a big fan of Latin American fiction (highly recommend Signs Preceding the End of the World and anything by Valeria Luiselli). I also recently downloaded the New York Times Crossword app, which has simultaneously been the best and worst thing. It’s educational, right? I’m not on Stella Z.’s level, but it’s been a fun way to spend time. Something else I’ve been consistent with is cooking. Prior to the Look, Feel, Perform Better Challenge in 2017, my culinary skills consisted of opening cans of tuna and occasionally scrambling an egg. I started to cook a lot more during that time, and it became something I really enjoyed and that Lauren and I liked doing together. We’re currently into Molly Yeh’s Molly on the Range, Joshua McFadden’s Six Seasons, and Melissa Clark’s Dinner.
Fox: I love seeing people who, months and years after a LFPB Challenge, have developed skills and habits they can maintain. Bravo! Last question: What should we look for in a future Athlete of the Month?
Steven: To me, a future Athlete of the Month is someone who is clearly enjoying themselves and maintaining a positive attitude, no matter their level of fitness. Approaching class with an open mind goes a long way toward creating a positive experience both for yourself and for others. We come here to lift weights and run around, for all sorts of reasons. The bonus is that we get the chance to work out and have fun with people that we probably wouldn’t have encountered otherwise. This place brings together people from all different walks of life, and everyone adds to the fabric of the community.
News and Notes
- Sick of medical bills, co-pays, deductibles, and rising health insurance premiums? This Saturday, October 27th from 7 to 9pm, CFSBK will screen Fix It: Healthcare at the Tipping Point. This 22-minute documentary takes an in-depth look at our dysfunctional for-profit healthcare system and shows how moving to a universal, single-payer system might impact you as a patient, a provider, or a business. Check out the event page for more details.
- Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle on Sunday, October 28th starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
- We have new Level 1 and Level 2 cycles of our Brazilian Jiu Jitsu class starting on November 11th. This is a great chance to get started or hone your skills. Go HERE for more info and to sign up.
- Interested in exhibiting your work in our 5th annual CFSBK Art Show? Please email Coach Brett at Brett [at] CrossFitSouthBrooklyn.com by this Thursday, November 1st.
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Yesterday’s Results Board: Snatch Grip Deadlift | Run, Turkish Get-Ups, Pull-Ups
It’s Not Just Your Glutes Athlete Daily
The Earth’s Magnetic Shield Is My New Favorite Musician The Outline
Steven, what an absolutely awesome choice for AOM – I love seeing you and Lauren in class, and really appreciate your dedication to getting better (zero pull-ups to RMUs!).
Congrats Steven! Awesome choice!!!
Great interview! Congrats Steven!
Congrats, Steven! So well-deserved – it’s always a pleasure to be in class with you (and Lauren!). Been super fun and inspiring to see your progress on the bar and rings!!!
Congratulations Steven!
Excellent choice- always a great partner for a wod!
Way to go Steven! I love interacting with you and Lauren M! Wish you were doing Starting Strength with Lauren and me but I know she tells you all about it so you are with us in spirit! Indeed, you really add to the fabric of the community. Congratulations!
Congrats Steven! It’s awesome how much progress you’ve made!
Also I love your “Chapel Hill vs. All Y’all” shirt.
So glad to see Steven is AOTM! Had the pleasure of working out with him this morning! I also have seen Steven work so hard to get those muscle-ups– AG, after/before class, etc. Hard work pays off and you’re a great role model. Congrats!! Lauren is a delight, too! : P
Front Rack Lunges: Blue, then Yellow x 2
Suitcase lunges: Yellow x 1
I………….am sore already. Yowza!
Bench: 30# every round. I didn’t think I could go up to 35s with 12 reps in my later sets. Maybe I could have. Argh!
1000m: 4:55 (a PR for me… :/)
500m: 2:25
250: 1:03
I took Coach KHarpz’s advice and tried to clear my mind of everything. Upon reflection I am *constantly* thinking during a workout: am I going too hard? Am I going too easy? Am I pacing right? Can I handle more? Am I hurting my shoulder? etc etc etc. That’s what I was thinking during the entire FGB.
Today, I took a note out of her book and just repeated the first words I thought of (“red tape”) over and over in my mind. I did my best on the rower and didn’t think twice about it. I’m excited about this new strategy! I hope I can push better and harder during workouts if I get out of my head!
Lastly, FGB was awesome. Amazing organization and execution from CFSBK– so well run, like always. Such beautiful spirit from all the teams. So proud to be a part of the community! All my co-workers were jealous–several of them said my instagram story made them want to try crossfit!
I did alright–a 12 rep improvement from last year. I really feel like I could do better. I just need to stop worrying so much!!! Hmph! I also realized–I’m strong at short sprint workouts and I’m confident at long 80% aerobic pace workouts. I don’t feel super confident with longer, high intensity workouts with minimal rest like this one! Gotta work on it. 🙂
wooohooo allie!!
Steven! It’s always so great to see you at the gym – the positive approach you bring is evident & clearly pays off. Well done & well deserved.
Speaking of the positive brain-game, that’s exactly where I let myself down during FGB. I went in with a plan, felt great after round 1, but in round 2 I missed the mark on one set of movements & instead of getting pumped up to make it up elsewhere, I just took a mental nosedive. Getting caught up in numbers instead of the FUN of the day is not what it’s all about, and I’m taking it as a lesson learned for next year. A slice of cheese pizza might have helped. On a high note(s): I made a 27 rep improvement from last year, wallballs were NOT the worst part, James A. was an A+ judge, and we raised hella $ for the community foundation. A good day!
Sunday make up post:
Snatch deadlifts up to 108# (95% of best snatch)
3 rounds for quality:
130m run
6e turkish get-ups @ 20#, 15#, 20#
3 strict chin ups (aimed for collarbone at bar on each)
Steven! Had no idea you were a journalist, super cool.
10am with Captain America—err, I mean Coach Nick. Good lord what a workout. I’m ruthlessly non-competitive, so rowing is always a mind fuck. There’s no way you can do well without diving into the pain cave, which is a place I avoid at all costs.
That said, I’ve been on a “trying” kick lately, so I wandered in. It’s weird, because I’m in better shape than I think I am—thanks nutrition—but man does your mind scream all the crap at you—you can’t do this, you’re going to hit a wall, stop it, what are you doing, basta, you’re going to puke, enough, your pants are going to split, OK FINE I’LL TRY I HATE YOU.
Managed to hit 1 min flat on the last 250 row, which for me is a huge win. Now, whether I’ll be able to walk tomorrow is another story.
Steven! Enough good things cannot be said! Way to go! I look forward to your continued progress. (Your around-the-cone handstand walks also warrant a shout out.)
WOW. AG ninja!
yay steven! what a great guy! so excited to have you as our AOM!!! you earned it!
QUALIFIER OVER!!!!!!!!!! Feels so good. I was nervous about my final workout, mostly because i knew i wouldnt have time to repeat it.
WOD 6:
8 min – @100% effort
row for MAX meters
2064M! (avg 1:56.2 pace, nick said that was about a 7:45.1 2k row, which would be a 12sec PR! amazing for me!) Held a 1:59 pace until 4 min mark, then held pretty damn strict to 1:56 for min 4-7, then all out fast stroke rate with more of a forward reach in the catch and less knee bend to go balls out sprint! managed to get anywhere from 1:41-1:52 which was pretty damn impressive for me at the end of a long race like this. My legs werent as fatigued as they usuallly were and my lungs werent too gassed either. definitely my best effort @ my current capacity to push through the suck. I am 100% a better athlete as i close off of this qualifier and i know it. Less holes. better engine. Its not the best score out there. But I am so stoked about how this competition went. Little errors and i executed all of my repeats with a strategy, and did better because of that! Hell yeah.
Now the waiting game! will know by tonight if i made it or not.
Great job, Katie!!! Rooting for you!!!
Wow, that’s insane! Congrats!
thanks everyone, ended up in 16th so I made it!!!!!
congrats, Steven! It’s always a pleasure to have you in a class — your commitment to moving well and working hard are always evident, and you’re just a great human to be around!
weekend recap from me:
Saturday: FGB
276 reps with 20# weighted vest and the Aggressively Average Competitive Exercisers!
this is 77 reps less than my all-time best of 353 last year. quite a different workout with the added weight/bulk, which I fully expected.
WB’s felt generally fine. SDHP added up wayyyyyyyy faster due to the extra load on my back during the hinge. woof. really felt my L side erectors light up in the second and third rounds.
Box Jumps are usually my money maker and this was obviously not the case, haha. Still managed 19 in the first round, but was down to a slogging 13 by round 3.
Push Press: something happened in round 1 where I got the bar on my shoulders, did my first rep, and just felt like I literally got the wind knocked out of me. weird — recovered from that and was able to really push here on the final round. have to remember that my reps don’t have to be perfect and paused overhead like on a usual day!!
row: terribly uncomfortable. vest plates digging into my legs and abdomen.
this was just what I needed this year, though. was not in the mood to crush my body and soul trying to beat last year’s score, and figured it fit the theme of our team and would be a different kind of misery. FUN DAY OVERALL — congrats to all the top scores and fundraisers!
Sunday:
snatch DL x 5 @ 105, 115, 120, 125, 130 (best snatch 140)
probably should’ve pushed higher, but that’s ok!
worked up to 40# for 6 reps ea side on the TGU! that’s definitely a PR for reps.
Monday:
heat up: 2x – 2 min assault bike, 2 min ski erg
close grip bench press @ 20×1
105 x 3 x 8
rear foot elevated split squat @ 20×1
L side: 5×8 @ 35# ea hand suitcase style
R side: 4×6 @ 35# ea hand suitcase style
-feeling solid!
single arm db high pull
8 reps ea @ 20, 25, 30, 35×2
Then about 3 miles of walking with my friend to/in/around Brklyn Bridge Park!
Steven!!! Congratssss! Love seeing you and Lauren’s lovely faces every Saturday morning! So well deserved!!
Yay Steven, right on! Many congrats.
Heck yes Stephen! Excellent pick on so many levels – much enjoyed reading up more about you.
yaaaay steven!!! so hard-working and encouraging to others. you and lauren both 🙂
@CrossFit Orale, Burbank, CA
FSQ, 90s rest between sets:
150×3
160×2
170×1
155×3
165×2
175×1
For time:
400m run
21 DB thruster 25# (Rx BB thruster 65#)
12 burpees over bar
200m run
15 thrusters
9 BOB
100m run
9 thrusters
6 BOB
9:18. Gross. Some version of this workout is following me, I swear. A month ago in Spain I did running followed by 3 rounds of deadlifts, push press, and BOB. And I think just a couple of weeks ago SBK did running, thrusters, and BOB.
If we see a version of this at home again soon I’ll know the universe is out to get me.
Congrats, Steven! I’m fairly certain I witnessed your first ring muscle-up, and if not, one of your first few. Super inspiring!
Today:
Bench: 25-30-35-35
Lunges- 12kg (front rack), 16kg (suitcase), 16kgx12 (suitcase), 12kg (suitcase)
The front rack position irritated my lower back so switched to suitcase after the first round. Had to drop back down to 12kg because I felt a painful stretch when lunging with my right leg at 16kg. Might be poor mobility/imbalance. It’s the same side as my back pain. In hindsight, should have dropped weight and stuck with the front rack position to work on my form and weak core. Next time.
1000m: 4:13
500m: 2:02
250m: :57
No PRs and 3+ sec away from my PRs on the 1000m and 250m. Thought I may have PR’d the 500m then realized my last recorded time was in 2013 so likely just didn’t have my fastest time recorded for that.
FGB: 264 reps
6 reps shy of my best in 2016. Oh to be as fit as I was in 2016!
What a fun day! My first time wearing a costume for it and glad it was an easy one. I was a Gowanus Globtrotter which was similar to my field hockey uniform with shorts replacing a kilt.
Made a plan and Stella, my judge, did an excellent job of communicating it throughout but I didn’t stick to it. I did a couple reps over my goal for every movement in the first round and didn’t given myself planned rest in between movements. Got a few no reps on wall balls, missed the rack on one set of push presses when re-racking and my SDHP which are usually my best movement were my worst. Did 10 less SDHP this year! This workout is not in my wheelhouse but I still have new goals for next year!
Congrats Steven! Always inspiring to hear of someone making the climb from zero pullups to RMU!
7:30 with Lynsey & Katie. My core stability is pretty trashy and I’ve missed a bunch this month, so the walking lunges (35#) were daunting. Made them happen, mostly thanks to some pointers from Lynsey to avoid crumbling on the way up.
Rowing is my cardio weapon of choice, but I’m not exactly setting records on it. Still, thanks to my partner Matt’s key support and some good old-fashioned rage, I worked down from just over 4 minutes at 1k to 2:00 at 500m and a very surprising 00:49.2 at 250m. I’m pretty spaghetti-limbed a day later, but proud of that last time in particular. Thanks y’all!