6e Alternating Lateral Lunges
6 Strict Chin-Ups
6e Single-Arm Kettlebell/Dumbbell High Pulls
Work up to a challenging set on each exercise. Add weight to the Lunges (goblet-style) and use assistance as needed on the Chin-Ups.
Post work to comments.
Week 1 of 7
Hang Power Cleans 135/95
The barbell should be medium-heavy for you. If you have some Dips but not 45, scale to 15-9-6 or 9-6-3. You should be able to do sets of 7+ Dips to attempt the Rx volume. Begin and end the workout with a 550m run.
Hang Power Cleans 95/65
Box Dips or Push-Ups
The barbell should be medium-heavy for you. If you have some Box Dips but not 45, scale to 15-9-6 or 9-6-3, or to Push-Ups with a similar strategy. Begin and end the workout with a 550m run.
Post time and Rx to comments.
Better Know a Member: Matt Cooper
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 previous edition, we got to know comedian Maria H. a little better. Today, let’s talk to someone else with a cool job, Matt Cooper!
Name (and any nicknames):
Matt Cooper (COOP). Generally, I go by Matt and use COOP on the whiteboard. But I answer to both.
Where were you born and where did you grow up?
I was born and raised in Las Vegas, NV. It was an interesting childhood.
How long have you been CrossFitting, and how did you arrive at CFSBK?
I’ve been at it for two years. Before, I was going to a “normal” gym without much progress. Then my stepdad, a former Green Beret and affiliate owner, suggested I try CrossFit. So I did my homework and found the CFSBK reviews to be overwhelmingly positive. I signed up, went through Foundations (shout-out to Coach Fox), and the rest is history. Looking back, I definitely made a good life choice.
What are you up to when you’re not at 597 Degraw Street?
Currently I’m across the street, rowing my tail off for Nick Peterson’s Crash-Bs program. Aside from that, I spend most of time traveling and performing as a psychic entertainer (aka Mentalist). Usually, I’m hired by corporations for special events to entertain a group of executives. But lately, I’ve been doing some public shows and little TV spots here and there. Outside of my career in show business, I love shooting street photography. It’s just a hobby, but I find it extremely gratifying to do something artistic and have no one to answer to.
What’s your hidden talent?
I’m well versed in mnemonics: the ancient Greek system of memory. I got into it when I was learning to count cards for Black Jack, like the MIT group from the movie 21. But it turns out, card counting isn’t as glamorous as Hollywood suggests. Fortunately, advanced mnemonics (like the Memory Palace) are quite useful outside of the casino. It’ll work with anything: names, dates, books, grocery lists, etc. If you’re interested, read Moonwalking with Einstein. It’ll open your mind to the amazing world of super power memory.
Do you have any unusual rituals, superstitions, or habits?
When I’m feeling nervous or uneasy about something, death metal music really helps a lot. Maybe because I’m interested in death from a stoic philosophy standpoint. After all, death is what makes life precious… Now I know it’s not for everyone, but I find this genre to be a reliable source of encouragement. It is raw power and pure feeling. It conjures up this explosive energy that is both physical and emotional, and it puts me in a cheerful state of mind. In terms of ritual, I’ll listen to it before big workouts, and ALWAYS before going on stage to perform.
What are you recommending right now?
Letter writing. Send a funny postcard to a friend, a love note to loved one, or type-written letter to Tom Hanks. It doesn’t matter how you do it, as long as it arrives in the mail unexpectedly. It’s such a wonderful exercise in creativity, generosity, and surprise. Get yourself a nice pen, some stationary, or even an old school typewriter — then write. Don’t worry about it being deep or poetic or perfect. It’s the effort which makes it 10x times more meaningful than a Hallmark card. Also, California-Typewriter is a cool documentary to get the creative juices flowing.
Any advice for new CFSBKers?
Sure! Part of what makes CrossFit so fun is community, which is particularly true at CFSBK. But meeting people is tough when you’re new in town. So try to come in a few minutes early and stretch out with the cool kids (hint, everyone is the cool kid at CFSBK). An easy icebreaker is discussing the WOD (work out of the day). Before you know it, you’ll have some real life gym buddies, which makes coming to the gym so much easier.
News and Notes
- We can’t wait to see you at the Community Potluck this Saturday night! Head over to the event page for more details and to let us know what you’re bringing!
- We’re always trying to get better at what we do. If you have a minute, head over to the Feedback page and tell us about your experience at the gym!