10 Rounds for Time:
10 Dumbbell Thrusters 35/20
3 Deadlifts 315/225
10 Rounds for Time:
10 Dumbbell Thrusters 20/10
3 Deadlifts 205/135
The Thrusters should be light-medium, and the Deadlift should be heavy. Aim to move consistently throughout and avoid redlining early on. 10 rounds is a lot of rounds.
Post time and Rx to comments.
Better Know a Member: Maria Heinegg
Blog readers can look forward to new installments of our Better Know a Member series in early 2019. For the past 3 years, we’ve been bringing you these profiles from across our community of kind, interesting, wonderful members. In our first profile of this round, we got to know Omar F. a little better. Today, let’s talk to our in-house comedian, Maria H.!
Name (and any nicknames):
Maria (any nicknames: no, thank you.)
Where were you born and where did you grow up?
I was born just outside my mom in Seattle, Washington. Lived there and then also in upstate New York for a couple of years (aka the global capital of drunk white people shooting deer in their backyard). Then, back to Seattle (I guess I missed the overcast and general mediocre sentiment of a lot of people who are like “what job can I do in between hikes and while I wear dowdy clothing to places that include my professional setting job and/or parties that lets people know, “Hey. I go hiking”.) I went to college in Bellingham, Washington. (My parents wouldn’t let me go to out of state. I wanted to go to Hawaii but here we are.)
How long have you been CrossFitting, and how did you arrive at CFSBK?
In 2009, I came back from living in Spain for a year at a delicious 171lb (my thicc queen pinnacle—what what). But I had left for Spain a year previous to that at (what is a more healthy weight for me) 140ish lb. And I was like, “Wow. I miss college lacrosse forcing fitness on my body. Who’s going to yell me into shape now???” And, then, I saw my friend’s sister, Mary, and she had lost like 50lb. While I’d been gone drinking wine in between toasting full loaves of bread whilst dancing Sevillanas in a kitchen in southern Spain, Mary had started doing CrossFit. So, I took her note and looked up boxes in Seattle and tried a class and what can I say? I love lite suffering, barbells, and group-think. I was hooked. I’ve taken some breaks here and there (financial, couple of injuries, the eucalyptus towels at Equinox, etc.) but I always come back to CrossFit because it works (and because they won’t let me yell at people in other types of gyms). It’ll be 10 years in July.
Do you have any unusual rituals or superstitions or habits when it comes to CrossFit?
I never look at the programming ahead of time on the blog. If I saw the workout ahead of time, I would 100% talk myself out of it and never come to class. It is my job to show up, listen, and do the things I’m told. Everything else is up to the gym/the coach. I DO NOT NEED MORE RESPONSIBILITY IN MY LIFE.
If you had to switch careers today, what would you choose to do?
Have you seen that guy in a 40’s swag suits who plays saxophone along to “Despacito” with the dancing cats and Santa statues and a sign that reads “DANCING IS HAPPINESS” in the subway? I’ve made so many wrong decisions with my life.
What’s the first movie you ever loved?
Back to the Future (original and the rest of the series). I used to watch it over and over again with my older brothers when I was little. Marty McFly was a cocky little shit.
What are you up to when you’re not at 597 Degraw Street?
Honestly, confronting you about petting your dog in the street (it’s an emergency) or sleeping 8+ hours a night. Listen, we both know this is the part where I’m supposed to tell you I’m a comedian. I run a biweekly show (1st & 3rd Thursdays) at Greene Grape Annex called Butterscotch, a bimonthly show called “My Body, My Jokes” (with CFSBK OG member Jenna Jerman!) at Caveat on the LES and have a podcast called “The Worst Thing.” Come to a show or listen to the podcast or, if you just want to Venmo me money, you don’t have to come or listen to anything. It’s your decision: mariaheinegg.com.
Any advice for new CFSBKers?
Everyone in class with you is making poop in their bodies. They are not better than you. They might know more about lifting or a movement or CrossFit (or lots of other things) because they’ve been doing it longer than you but they used to be you: new, nervous, and uncomfortable. And everyone in class is still learning something. So, don’t worry about showing up and being an expert. You’re not. Let the ego go and pay attention. (And please see this very Instagram friendly list here for what you can control as a newb.)
News and Notes
- This Thursday night from 5 to 8pm our friends at Kettlebell Kitchen will be on site to give out free samples of their delicious wares. Come through to check out some of the healthy meals you can have delivered right to the gym.
- 12pm Pilates with Karina is cancelled this Sunday, January 13th.
Failing, Bailing, and Training Culture at CrossFit Affiliates Inside the Affiliate
Attack Your Imbalances Breaking Muscle
Love Maria’s “advice for newbs” 🙂
Did this yesterday, Perf Rx in 21:19
Lots of jump rope trouble/drama. Thrusters and DLs unbroken. Tough one.
I love this blog post so much!
Looking forward to making some more gainz at NLWC tonight. I really feel like I made a breakthrough on cleans on Monday night and I want to keep it going!
Also love Maria’s advice to new crossfitters — so well said!
10AM group class with BretTori
Performance RX’d in 17:42
Quite pleased with that. Everything unbroken except for one or two DU trips.
First few rounds at about a 1:30 pace, just focusing on staying relaxed and breathing on DU and thrusters. Settled in to a slightly slower pace than that for the rest of it, but never felt over the line. DL were heavy for me right from the get go (about 82%), so I just had to take my time to set up. Put a belt on after third round.
DB Thrusters felt really good throughout the whole thing — I can honestly say that’s a lifetime first. Played with sitting the DB’s a bit further back and focusing on heels grounded, vertical torso, and breathing.
Fun doing this across from Courtney who was a great pacing buddy!
Never would’ve done this RX’d a year ago!
accumulate 15 min on the bike at 50RPM, with a couple breaks to do some core work, lateral flexion, contralateral movement, etc.
then played around with skin the cats on low rings
Performance WOD: 12:03 Rx.
Thrusters and deadlifts unbroken. Checked the clock after three rounds and saw just under 3:00, but knew that my on the minute pace was not going to be sustainable with DUs. Tried to break them up thoughtfully into 2-3 sets in the later part of the workout with minimal transitions rather than resting.
<3 Heavy deadlifts
Partnered with Maria this past Saturday – fun learning a little bit more about the awesome CFSBK members!
Holy crap Kayleigh that’s fast!
Daniel R says
What… The… Holy… Fuck! Damn Kayleigh, that’s amazing!
Love this writeup! Fantastic, spot-on advice (and also I have NOT seen that guy in a 40’s swag suits who plays saxophone along to “Despacito” with the dancing cats and Santa statues and a sign that reads “DANCING IS HAPPINESS” in the subway so I am clearly riding the wrong trains).
7am today w/ Ro, KHarpz, and Lynsey #allthecoaches
Did fitness, 13:34
“10 rounds is a lot of rounds” – truer words have never been written on this blog. Probably should have gone a touch heavier but my dubs are on bed rest until at least May and I haven’t been doing much deadlifting so decided to go methodically through and not redline. Really enjoyed the workout, actually – super great energy plus some fab coaching going on in class today! Especially after dropping in for a few weeks at other gyms I cannot tell you how delightful it is to get solid coaching and hear thoughtful tips around you during a workout. <3 <3 <3 CFSBK, thank you for being awesome.
David Osorio says
you’re welcome. 😉
Seriously y’all do yourself a favor and attend one of her comedy nights, you won’t regret it one bit!!
David Osorio says
Awesome write up! One of my favorite things is making poop inside my body, especially during class #multitasking
6:30pm Group Class with Coaches Keith and Lynsey
25:30 as Rx’d
Finished the last thrusters at 25:00 so got in the last Deadlifts
This was hard, harder than I thought it was going to be. Deadlifts felt heavy and I felt gassed the whole time. Still a great workout.
NLWC: lotsa jerks. By the end I got some “not bad” and even a “good” here and there, so I’ll take it. The last time I jerked it was not cute!
Snatches were OK if not amazing.
Also did clean deadlifts at 205×10 and 185×10, since I didn’t get to do the 225s in class this morning. Did these all with hook grip so my thumbs are now made of hamburger.