Every 6 Minutes for 5 Rounds:
7 Thrusters 135/95
7/5 Calorie Bike
Aim for challenging but repeatable efforts on all 5 rounds. The Thrusters should be on the heavy side for you but unbroken. Although it may be counterintuitive, pausing overhead on the Thrusters can be a very useful strategy for pacing and hanging on to the barbell. Finish with a hard bike on each round.
Post work to comments.
Exposure 4 of 6
The Story of Coach Keith, Erin, Matt, and Beans the Dog
A beautiful note from Coach Keith‘s client Erin:
Being in the hospitality biz ain’t always easy. We focus so hard on our guests experience, making sure everything is absolutely perfect for them. We have inconsistent schedules. Mostly late nights that turn into early mornings, because you just NEED that High Life & bacon, egg, and cheese at 6am to help you forget about that one drink order you messed up, or that one guest you couldn’t make happy. We often forget about ourselves, our mental and physical health, because we care so much about making everyone else happy. One year ago today Matt, Beans, and I stumbled into CrossFit South Brooklyn so out of shape we could barely do an Air Squat. We met with Coach Keith and he helped us change our lives. One hour sessions, 4 days a week, starting with the simplest of movements to get our strength back to what it was before our bartending careers. Keith and the whole team at CFSBK were so welcoming and made us feel right at home, even with all our jellyrolls. CrossFit helped change our lifestyle, spending just an hour not thinking of anything but ourselves. It’s hard, sometimes I cry, my hands hurt, I feel like puking, but we get through it. We feel great, we’re more confident, and we can wear shorts again! We still have a long way to go to reach our fitness goals and find the perfect balance in life. But one year is a milestone for us and a good start, so thank you Keith for being the best coach ever and letting us repay you with hangovers.
We’re all misty eyed over here!
News and Notes
- As we approach lesbian, gay, bisexual, transgender, queer (LGBTQ) Pride weekend, CFSBK is proud to celebrate and support the LGBTQ members of our gym and the broader community. This Saturday, June 29th, the gym will hold a workout for NYC Pride weekend called “Stonewall,” in honor of the 50th anniversary of the 1969 Stonewall Rebellion. Head over to the event page for more info!
- Our 4th of July schedule is now available over on the Schedule page.
- 11am Active Recovery is cancelled this Saturday.
If Only Using the Computer Counted as Handwork NY Mag
The Secret to Your First Squat Is Feeling Great Doing It Breaking Muscle