Tuesday 8.15.23

Workout of the Day

ASSISTANCE

AMRAP 15:00 for quality:
10-12 DB Pullovers
:45-60 Supinated Passive Hang
6-8 ea Staggered Stance DB RDL
:30-:60 Top of Dip Support Hold

Notes
Today’s assistance work is focused on some isometric strength for dips, hinge prep for the deadlifts, and lat flexibility and strength.

METCON

5 Intervals of:

In 1:30:
15 Touch and Go Deadlifts
30 Double Unders
AMRAP Burpees over the Bar

1:30 Rest

Notes
The focus for today’s workout is barbell cycling and efficiency with transitions. Think about choosing a light to moderate deadlift weight so you can cycle reps every round with GREAT form (75 reps!). Put more effort and intensity into the burpees. Aim to have at least 30 seconds for burpees for most of your rounds – scale double under reps as needed.

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CrossFit Group Class Programming Template (WK7/8)

August Member of the Month: Lauren McCay!

In our latest installment of the Member of the Month series, we give a resounding hellooo to Lauren McCay! Lauren has been a highlight and fixture of CFSBK since 2015. Her ever-present smile and friendliness is noticed by all, and she has that special something that makes us glad she’s under our roof. She’s an excellent WOD partner and cheerleader, ready and willing to show someone new the ropes with open arms, and supports CFSBK at every turn. We are incredibly happy to be celebrating Lauren and hope you enjoy getting to know more about her as much as we did!

Name (and any nicknames): Lauren McCay, Laur, LMAC, LMC

Where were you born, and where did you grow up?: I was born in Tempe, Arizona and grew up in San Diego, California.

How long have you been CrossFitting, and how did you arrive at CFSBK?
I did Foundations with Coach Jess at CFSBK in October 2015. I played basketball and rowed in high school, and was an avid Cardio Funk participant in college, so when I moved to New York I spent a few years trying to find something fun and high energy to occupy the fitness side of my life. I got into HIIT programming via ClassPass, but the gyms were far away and it was difficult to get to class as much as I wanted to. Around the same time, a friend in North Carolina had gotten into CrossFit and spoke very highly of it. Intrigued, but also intimidated, I read a few dozen Yelp reviews about what a welcoming and supportive community CFSBK was before working up the courage to venture down the two and a half blocks from my apartment to see what it was all about. I was hooked from week 1!

What are your current fitness goals?
To actually do my physical therapy programming in conjunction with group class
To challenge myself with even small increases in weight when I feel nervous about pushing myself

What keeps you coming back to CFSBK?
I’ve never felt so positive about myself as I did when I started lifting. It is so fun, empowering, and refreshing to feel strong and to focus on what my body can do rather than what it looks like. I love that all the movements are scalable. That has helped my mindset shift from “Ugh, I need to be better” to “I can push myself to do something different from last time and that is enough.” That, and, of course, getting to chat about all things Marvel and food with the 7 and 8 AM crews!

Program your nightmare workout

100 thrusters for time. Night. Mare.

Program your dream workout

EMOM x 18 min
5 Power Cleans
10 TTB
:30 Assault Bike

Favorite and least favorite lift

Favorite: Power Cleans <3

Least Favorite: Overhead Squats

What are you recommending right now?
The Money with Katie Show, a podcast about personal finance, and Farm to People, a CSA-like delivery service.

What are you up to when you’re not at 597 (or 608) Degraw Street, and do you have any hobbies?
Thanks to my pandemic career change, I get to spend a lot of time perfecting my deadlift and sandbag carry techniques as a lead designer at Rosehip Social Florist in Williamsburg (more of my work can be viewed at Daymoon Floral). Otherwise, I love to cook, read, and eat desserts that my husband, previous AOTM Steven, makes.

Any advice for new CFSBKers?
Join in! Sign up for Fight Gone Bad, go to the Art Show, and just go for it when it comes to events. It’s so fun to get to know your fellow gym-goers, and putting yourself in situations where you have an excuse to talk for more than the two minutes between back squat sets really opens the door.