Workout of the Day
ASSISTANCE
20:00 For Quality/Load
:45-1:15 Sandbag Carry
6-12 Hanging Leg Raises OR :30 L-Sits
16 total No Push-Up Renegade Rows
Notes
Grind through these three exercises trying to get 3+ rounds in. None should be done quickly.
FLOATER STRENGTH
Back Squat
12-12-12
4″ FFE alternating Barbell Reverse Lunges
4x 12 total alternating
Shoulder Press
12-12-12-12
Power Snatch or Deadlift
2-2-2-2-2
Notes
Choose one lift and potentially a second DB/KB BW movement for a superset to round out your week. Tomorrow we have Snatches and burpee box jumps.
CrossFit Group Class Programming Template (WK3/8)
September Member of the Month: Craig Weinrib
At CFSBK we are incredibly lucky to have amazing members within the walls of 597 and 608 Degraw Street. So much so that sometimes it’s challenging to pick just one each month. However, when Craig’s name was mentioned, he, like our other Members of the Month, was an obvious choice. From the city to a corny state that will not be named and back again, Craig is a humble musician and athlete who we’ve seen grow in so many ways over the past year. Congratulations Craig! We’re so thankful to have you as part of our community. Read on to learn a little more about the guy some folks know as “Spaghetti”…
Name (and any nicknames)
Craig Weinrib – Coach Grant calls me Spaghetti, Pasta, and Pastini
Where were you born, and where did you grow up?
I was born at Lenox Hill Hospital, lived on 55th Street between 8th and 9th Avenues until I was 5, and then moved to Mamaroneck, NY, where I lived until I was 17.
How long have you been CrossFitting, and how did you arrive at CFSBK?
I began CrossFit in Spring 2022 at The Phoenix group class that CFSBK hosts every Wednesday, which was co-coached, at the time, by Brett and Grant. I was an obsessed runner mired in overuse injuries, and Grant––a very dear friend––recommended that I treat my running pain with strength. My memory isn’t great, but I’m almost positive I’d never recreationally lifted a weighted object in my life up to that point. After about a month of weekly Phoenix classes, I knew I wanted to join the gym, but Foundations was very busy at the time, so I had to wait a few months to take Coach David’s orientation classes. By early Summer ‘22, I was a certified gym member.
What are your current fitness goals?
These days, the running body has been relatively healthy, so I’m focused on endurance. In particular, I hope to gather the fitness and skill necessary to attempt challenging mountain objectives at an effort level that leaves some bandwidth in the tank, with which I can observe the natural world and have fun. And, I’m still trying to lift a weight or two so that I don’t hemorrhage all of the strength I gained while running-injured in the Spring.
What keeps you coming back to CFSBK?
In short, unbelievable coaches and members. I could go on-and-on here. I grew up as an outlier in a family of serious and talented athletes. I was the weirdo art kid, and I never felt very physically capable. Both coaches and athletes at CFSBK contribute to an ecosystem where fundamentally altering one’s self-concept is possible and encouraged. I cannot overstate how much my activities at the gym have transformed my day-to-day life. And the best part is, I don’t hear any overwrought talk about growth and change––it just happens. Don’t get me wrong; I’m still a wreck, but I’m an entirely different species of wreck. Also, I’ve made real friends at CFSBK in short order, which has not always been easy for me to do. It’s just a great place.
Program your nightmare workout
The gymnastics stuff is still a major blindspot. I flop around on the bar like a weighted rubber CPR dummy. And, hard efforts on the bike are torture-readiness training. So…
21 cals Assault Bike
21 Chest-to-bar Pull-ups
15 cals Assault Bike
15 Chest-to-bar Pull-ups
9 cals Assault Bike
9 Chest-to-bar Pull-ups
Program your dream workout
Easy Power Snatch + Snatch singles
Moderate Clean + Jerk singles
Pause Squat doubles by feeeeeeeeeeeeeeeeeeel
Favorite and least favorite lift
Love Clean & Jerk. Bench is kind of my nemesis, but it’s still super fun.
Ask me about that time I….
I don’t know how I feel about this question––what is this, the CIA?
What are you recommending right now?
I’m wont to make recommendations of any sort most of the time, but for anyone interested in endurance sport, “Training for the Uphill Athlete” by Scott Johnston, Steve House, and Kilian Jornet is an extremely helpful resource. Also, Hermann Hesse’s “Steppenwolf” is a psychotic book.
What are you up to when you’re not at 597 (or 608) Degraw Street, and do you have any hobbies?
For better or for worse, right now, it’s kind of fitness, eating, and sleeping. And YouTube. Oh, and I’m allegedly a musician.
Any advice for new CFSBKers?
As a fitness agnostic, non-participant, non-athlete for most of my life, I know it is extremely hard to receive guidance when trying out a movement modality. Consistency, discipline, and fulfillment materialize on God’s timeline––I tried, and failed, to get moving for years and one day it just clicked––and I’d never want to meddle with someone else’s process. As a new athlete, CFSBK was perfect for me because I had time and willingness on my side, and was grateful to be told what to do. In a very nice way, agency around my daily fitness choices was taken out of my hands. So, I’d say it was extremely helpful to find times throughout the week I knew I’d be regularly available, and to show up to the gym without worrying about what the workout was, or if I knew how to perform the programmed movements. I had so much fun participating with members of all experience levels, and began to feel subtly accountable to regulars at various classes, so I kept coming back. It was the right time for me, and when it’s the right time, it can all feel rather effortless. Also, some soreness was definitely a part of my story at first, and I was grateful for advice that I should increase my frequency, rather than decrease it, to address soreness. I found my body quickly adapted to high frequency and I don’t often experience soreness anymore.
And the final stock question, what should we look for in a future member of the month?
While I was very touched to be asked to be member of the month, I was extremely reluctant to accept the nomination––both due to my beginner status and discomfort with attention. JB gently encouraged me to reconsider, which I did, and I’m very grateful for her support. So, perhaps a future member of the month might be someone who absolutely loves the gym, but is reluctant to be noticed, so that in accepting the designation, they are pushed to try something new as I was.