Barbell Front Rack Step-Ups
3 x 8e
Use a “faster up-slower down” tempo. Heavier than last week.
Use a “faster up-slower down” tempo. One work set. NOT a 3RM. Go by feel and leave 1-2 reps in the tank.
Post loads to comments.
Week 3 of 6
:30 Biceps Curls (Max Reps)
Choose a load that you can perform 15-20 reps at.
Post work to comments.
August Athlete of the Month: Katherine Akiko Day
As told to Chris Fox
When and why did you begin your journey at CrossFit South Brooklyn? What were you doing fitness-wise prior to that?
In the fall of 2015, I found myself in a job with a heinous, bullying boss named Richard. The situation was new for me and I didn’t yet have the tools to cope. Eventually I reached a threshold of toxic stres,s and it led me to both therapy and Crossfit (thanks, Richard!). My boyfriend at the time asked if I would try CFSBK with him, and I was so desperate for anything different that I jumped in headfirst. All I knew was that what I was doing wasn’t working. Man, I am so grateful that I walked into this gym.
We’re glad you decided to give it a shot, too! What were your initial impressions of CFSBK’s environment?
I’ve always been small and skinny—”blessed”—with a fast metabolism that for years made me fearful of regular exercise and potential weight loss. In grad school, with the long hours, stress and boredom of eating out I was chronically below a healthy weight. More significantly it gave me a fixed mindset about my body: its appearance and abilities. So I was pretty intimidated to walk into CFSBK; I think part of me was expecting everyone to question why someone who looked like me was there at all. Instead I felt remarkably unremarkable. I was immediately treated as though I belonged here. Amazingly I also ran into two former classmates my first day: Linda Hutsal from highschool and Mary Mazilo from college!
What a small world! What’s your “athletic” background?
I did gymnastics pretty seriously until around middle school. The uneven bars were my favorite! Then I did pretty much nothing until learning yoga in college. I’ve never considered myself an “athlete,” so I’m pretty stoked to be Athlete of the Month. It feels like it is sealing the deal on a huge shift in mindset for me.
That’s so awesome to hear. We strive to create a safe, effective, inclusive, and (hopefully) fun training environment for every level of “athlete.” Where did you grow up?
I grew up in South Jersey with my parents and older brother, Dave, who now lives in Hawaii. He was always very athletic, and the story I told myself was that I was the opposite. Interestingly we both started doing CrossFit separately at around the same time, miles away from each other, and only found out after the fact! Now it’s a major shared interest and we love to swap tips, look at lifting videos, and go to class together during visits.
As evidenced by the awesome (and CrossFit requisite) handstand pic above. How’d you end up in Brooklyn?
I am a set designer for film and television, so I came here for work, really. Manhattan and Queens don’t suit my temperament but Brooklyn feels like home.
How do you spend your time outside the gym?
I have been involved in my union working on harassment policy, paid leave, and open communication between the Locals. I’m working on starting an outreach program to expose underrepresented young people to the jobs in our industry. And, I also love hanging out with my large dog and little cat, who are best buds.
What are your hobbies other than CrossFit?
The CFSBK Art Show was actually a big mover in my artistic life. I developed a perfectionist mindset and anyone who suffers from that knows that it is debilitating, especially for creativity. I had mostly stopped art for my own pleasure until I decided to show some work at the Art Show, and I have participated every year since! The show has helped motivate me to just make art and share it, without attaching judgement to it.
I also learned how to surf a few years ago because the idea terrified me. All of these things are linked together with my general growth since I started at CFSBK.
If you could place an ad in the NYC subway system, or on a huge billboard in Brooklyn that people would see every day, what would it say?
What were your initial goals in the gym, and what are you working on now? What did you struggle with at first or what are you most proud of for improving? And how has CrossFit changed you?
As I said, I grew up with a fixed mindset and I quickly discovered in therapy that this was a major factor contributing to my stress at work. I didn’t realize it at the time, but joining CFSBK would be the active component to my work in therapy! My biggest struggle was feeling like I had to be perfect at something before even doing it, especially in front of others. Every time I went to a CrossFit class, I was out of my element, doing something I’d never done before, in front of other people. And nothing bad happened! And then you do it again. CFSBK has helped me to foster a growth mindset and to change the way I see myself and my abilities. Getting strong and fit and doing fun stuff with my friends who are also striving for betterment is icing on the cake.
“And then you do it again” pretty well sums of the process for improvement in any area. Nice job! Do you participate in any special programs at CFSBK?
Currently addicted to Anti-Gravity Strength! Also big shout out to Coach Keith for personal training and remote programming to help me with more focused goals.
What piece of advice would you offer to someone just starting Crossfit?
Something that so many of us struggle trying to do a little more of. Thanks for the inspiration! What keeps you coming back to CFSBK?
I mean, after everything I’ve just told you, isn’t it obvious?
Ha! I suppose it is. Last question then… what qualities are important to you for a future Athlete of the Month?
Striving courageously for personal betterment and lifting others up in the process with positivity, passion and joy.
Exercising After C-Section Girls Gone Strong
When New Yorkers Were Menaced By Banana Peels Atlas Obscura
Allie N says
So excited for Katherine! She absolutely deserves to be AOTM!! So hard working, so consistent, and so dedicated to bettering herself and improving.
An amazing growth mindset if I ever saw one!!! Also, she hosted our students to her sets where she works for a career day— it was amazing and inspiring. Katherine is a true talent!!!
So happy for you, Katherine!
Jen Bokoff says
BEST CHOICE EVER for AOTM!!!! Katherine, I miss working out with you and I’m so inspired by all your progress. And your attitude in class and out is the best ever…so much respect for you my friend!
(Good thing I still stalk the blog sometimes or I would’ve missed this!!)
Lauren M. says
Go Katherine! Loved reading about your journey!!
Omg this is an obvious choice!! Katherine is awesome and a really great artist and the sweetest person! XOXO WELL DESERVED!!!
Daniel R says
Congrats Katherine, such a perfect choice for AOM!!
Daniel R says
Also going back to the Games thread from yesterday, I was generally pretty disappointed with this year’s games, and I do think athletes should be unhappy with it.
The cuts were staged in weird ways with regards to timing (why cut to 10 Sat morning?) and balance (why cut with a sprint event without any other strength test?).
The competition had the fewer events of the last many years. There wasn’t a lot of variety to the program – no new movements (toes to rings? plz), no strong-(man,woman) event, no cycling event, etc etc Whereas before it looked like they were expanding the classification of fitness through more fields, this year just looked like a “boring” CrossFit competition.
I’m guessing maybe CF just wants to deflate the overall games and put more and more emphasis on the sanctionals?
Pierre Davidoff says
Totally agree with you. It really lacked inspiration and variety. It was very boring to watch. All top 10 athlete are amazingly fit but in my opinion not entirely representative of the top 10 fittest, because of the way the events and cut were structured.
David Osorio says
I actually think a lot of the events were really exciting to watch! I think the programming was pretty good… maybe a 7 out of 10? I wish there was a little less running and a more gonzo event like we’ve seen in the past (burden run, microwave mountain, Aromas trip, obstacle course, the weird one with the dummy you drag)
but overall I liked the programming
Daniel R says
– 2 running events (one long, one short);
– 1 swimming event;
– 1 “strength” event (Clean 1RM);
– 8 “classic Crossfit” events.
They didn’t have:
– any cycling;
– any strongman/woman style events;
– any new movements except for toes to rings and a dumbbell split snatch.
Even the final event I found quite uninspiring. I think the delta from the expansion of previous years is what really bummed me. I imagined this year would be even bigger/better, but it ended up being smaller and more CF-focused.
Kate tk says
Katherine is cool & committed. A+.
Charles Smith says
Great choice for AOTM and what a terrific interview.
Keith W says
Congratulations Katherine! Well deserved.
Will post up after I work out tonight with results and thoughts on the games.
Congratulations Katherine! Great choice and great interview!
Re the Games, I thought the whole last event entrance was very Hunger Games and The Running Man. Kept waiting for Tia-Clair Toomey to make her entrance in a chariot with her booty shorts on fire.
K HarpZ says
i honestly think that all of these games complaints would not be happening if this happened. great suggestion Joy
7 AM with Laursey
55# on step ups. I think this is the same weight as last week but honestly it felt like plenty, especially since my hip is acting up again.
BSQ 125# at 3-2-1-1 tempo. I tried FSQ like last week and even 95# hurt, so Friday’s workout was clearly a setback for my recovery 🙁 Fortunately it’s just exploding out of the hole that hurts, so if I slow things down I’m OK.
Did not count how many curls I got, oops. WHAT was that song y’all had on this morning? It was UH-MAY-ZING. (Afternoon classes: If you do not do the curls to a song that goes “hammer curls, preacher curls, I gotta have ’em!” then you should complain to management.)
David Osorio says
Congrats to a well deserved AOM. K is always working hard, always coachable and always supporting her fellow CFSBKers and the community at large. Happy to have the spotlight on her!
Congrats Katherine! Well deserved!
Congrats Katherine! Such a great choice! It’s been so amazing to see your progress and growth at the gym!
K HarpZ says
yAAAAAAA KATHERINE!!!!!!!!!!!! YOU RULE. you also have all of the coolest legging prints. and i respect that
Steven N says
Great choice for AOM, and an excellent interview. Congrats, Katherine!!
David Osorio says
High Bar Back Squat
1+1/4 Back Squat
Double KB Front Rack Reverse Deficit Lunge 4″
32kg (total) x12e
40kg (total) x12ex2
:10 on :30 off