CrossFit South Brooklyn

Established 2007

Power Clean | WOD 7.30.19

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Power Clean

In 10:00, work up to a heavy but perfect Power Clean for the day. 

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Week 2 of 6

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2 Rounds…

In 10:00:
5:00 Bike/Row for Calories

Then in remaining time, rounds of:

5 Power Cleans at 65-70% of today’s heavy single (performed as singles with 5-10 seconds of rest between reps, not touch-and-go)
10 Squats
:15e Single-Arm Plank (on rings if able) 

Rest 5 minutes

Work at a sustainable, repeatable pace, just slightly above conversational. Shoot for consistent scores for the bike/row and rounds completed on both intervals. Walk or stretch during the rest period.

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Behind the Desk: Julie Barnard

Over the past few weeks we’ve been bringing blog readers new installments of our Behind the Desk series, in which we talk to our beloved and much appreciated front desk staff! These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together. Last week, we learned more about Aaron W. This week, let’s find out about a front desker who has been around since before we had a front desk…

Name (and any nicknames):

Julie Barnard, a.k.a. JB, a.k.a. OGJB

Where were you born and where did you grow up?

Born in Columbus, Ohio (GO BUCKEYES) and raised on Bainbridge Island, Washington.

How long have you been CrossFitting, and how did you arrive at CFSBK?

I can’t remember exactly when I joined the gym, but it was back when we paid by the honor system in an envelope and signed ourselves into class in a notebook. I was dating someone who had a Total and was all whaaat is theeeeese and that was all it took! I kept CFSBK when we broke up.

Program your dream workout:

“Pigs in a Blanket”

AMRAP 20 Minutes:
20 Sit-Ups
10 Slam Balls

Ask me about that time I…

Climbed across a chain-link fence that borders the Gowanus. As in: fence, JB’s hands-and-toes death grip, Gowanus.

What are you recommending right now?

I highly recommend the TV show Letterkenny. It’s like a charming and sweet version of It’s Always Sunny. I also am into the glassblowing reality show on Netflix called Blown Away and another reality show called Below Deck. It’s like Melrose Place but on a BOAT.

What are 3 (non-essential like food and water) things you can’t live without?

I cannot live without my e-reader. It’s one of the best gifts I’ve ever received. My tub of CBD/THC cream that I use for pain management. It’s EPIC and allows my busted body parts to actually move, and my little Rita pup’s little squishy ball. She passed away last year and it goes everywhere with me.

If you had to switch careers today, what would you choose to do?

I’m currently in a work transition and trying to figure out exactly that, but my fantasy job since I was little was to be a librarian.

What are you up to when you’re not at 597 Degraw Street?

I’m writing dad jokes and pairing them with cat photos, walking dogs, and documenting the graffiti scene in NYC.

What’s the first movie or album you ever loved?

The Clash’s first record The Clash.

You have friends or family coming to visit from out of town. What do you take them to do in NYC?

I take them to Coney Island about 2 hours before sunset. I make sure they have a nice roadie in a coffee cup and walk them down the boardwalk starting at Brighton, refreshing the roadies as we go, convince them to ride The Cyclone, get a corn dog at Nathan’s, and then repeat the walk back to catch the train at Brighton. Two views in one visit!

What are your favorite and least favorite lifts?

I’m not doing much barbell work these days due to some injuries, but when I was in Starting Strength with Jeremy, I loved that I finally achieved my first, and second and third, Chin-Ups. That is my favorite achievement and lift (do you get it?). My least favorite anything has always been Front Squats.

Do you have any front-desk public service announcements?

I definitely do! We love when you check-in. Please check-in. We love seeing your sweet faces at the front desk checking in! I want to take this opportunity to give a shoutout to whoever is pranking the fridge whenever I stock it during my shifts. Well played whoever you are, taking exactly the center drink out of the middle row, well played.

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Comments

  1. Got some extremely productive hands on work from Doc Jeremy in Island Park last week. Super stoked about my progress in just 5 days. Consensus is keep working on my spine mobility/core strength and avoid straining some end range positions for my sciatic n for a few weeks. Got some homework on things to avoid in the gym so i’m stoked about that given I havent quite been positive on what would set me back and what wouldn’t. The neurodynamic related stuff was new info! good stuff very happy.

    A) Back Squat
    90% 3 reps x 5; rest as needed
    -use 195 to cal %

    OK so i warmed up for this using my BSQ tension test.
    50% of 1RM ~120# for 20 reps and biofeedback came back longer. I FRICKIN PASSED with flying colors. did it unbroken with 3 breaths so im stoked about this. Decided to go forward with squats because they felt better than ever.

    175# across. felt strong as hell. tested biofeedback inbetween and i came up normal. May just use this as my standard for awhile to make sure my body is ready to lift each day. Going to tension test my deadlift on thursday and ask jeremy if I can go above 70% given I pass those tests and follow biofeedback rules. hip/back feel so good today!!

    B) Lean away pull ups
    4-6 reps x 4; rest as needed

    two sets at 4×6, two sets at 4×5

    C1) Glute Ham Raise
    @30X1; 6-8 reps x 4; rest 90s
    took away my red band at the end! body just needed to learn this position. it was fun!

    C2) Lawn Mower Row
    @20X1; 6-8 reps x 4; rest 90s

    4x8ea @ 50# across

    D)
    Ski Erg 500m – @2:10-2:15 split
    20 ghd hip extensions
    5 burpee bar muscle ups
    x 4 rounds

    held the pace on ski! subbed hip extensions for 20 resisted glute bridges (avoiding extreme end rangy-esque ballistic hinging that puts sciatic N on tension for two weeks to see how i react) and burpee MU felt good! (landing with a little more bent knees in burpee to keep slack in sciatic n as well just to play it safe)
    19:19, couldnt keep track of pace as well as i wanted i had a lot of distractions at the time but it felt good. burpee MU sent my heart rate through the roof guess i need to get better at those!

  2. Shout out to one of my favorite people in the world! So glad she is at front desk with us! This world is blessed with her cat pics and puns!!!!!!! xo

    • Also gonna mention one of my first interactions with OGJB was at a Sleep show when she arrived in gym clothes after coming from CFSBK and some dude next to us commented on that. Gym clothes to a stoner metal show is A+ dedication.

      • Cam my Cammmmmmmm <3 That Sleep show was so good and gym clothes 4LYFE. You're one of my most favorites ever and I dedicate all my puns and cat pics to you. xox

    • YOU. The world is a better place with you in it, homie. I’ll try and spice the blog up more I promise. All the kissy and hug emojis!

    • OGJB was one of myyyyyy first friends and the gym toooooo! We bonded when she asked who wanted to go with her to volunteer helping Storm Sandy victims with heavy duty clean up efforts. JB’s overhead water pallet carries were in great demand. It was rewarding work and a new friendship to boot.

      • Awww Shawn! Our doing that Sandy recovery will forever be a special memory. You’re an amazing lady and I’m so glad we’re friends. xoxo

    • Stella! Forever dancing with me to 80’s music on a Friday. You rule. And commence fridge pranking! Love ya right back.

  5. I love how no mention of that she took down the Ice Cream Throwdown at the Bell house one year against tons of competition.

    She is also one of my oldest CFSBK friends. Go Team Supple Leopard!

    Today I hit 175 and then dialed back the cleans for the WOD so my partner and I did not have to shift plates. My elbows were also all ripped up form previous planks so I went to the rings.

    Turned the workout into a cardio lung burner.
    70 cal row 5 rounds of work @ 110# with ring planks
    70 cal row 5 rounds of work @ 110# with ring planks

    • Ha ha The Gun Show! And Hoesl and I in our matching “Make Me A Sandwich”
      tees! That was definitely a memorable day, thanks for being awesome Keith! :)))

    • LOL!! I Swear I fixed it!!! But apparently I didn’t turn the heat up high enough, Charlie fixed it today. But HONESTLY who needs hot water in the summer, or winter TBH. I’m doing you all a favor and I should be hearing more thank you’s and less whining from everyone!

      • I’m all for lukewarm, but DUDE! It was ICY. Glad you have a timer there, so I can guarantee a 3min shower (otherwise, it would be a 2sec one).

  7. OGJB is a true CFSBK OG. Great to have her on the other side of the desk after being a member for so long! She gets it!! And somehow always seems to know something about everything.

    • Thank you DO! I feel like its all come full circle and I’m having a blast behind the FD! And well.. of course I know something about everything, founding member of Team Supple Leopard never forgets and is always learning because Supple Leopard.

  9. 1. Julie rocks

    2. I’ve noticed the lack of hot water but have embraced the cold water.

    3. I wanted to share that I really liked the programming last cycle, and am really enjoying the programming this cycle now too. Great stuff. I also continue to be blown away by the very quality of coaching, especially the attention to detail, from every single coach, bar none. Really great.

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