Workout of the Day
ASSISTANCE
4 Progressive sets of:
3-10 Chin-Ups
10-15 DB Floor Presses
10-15 Partner Weighted Sit-Ups
Notes
The first round of this should be pretty easy with each subsequent round becoming more difficult by adding weight/reps or just going closer to failure.
Chin-Ups
If you’re working towards your first or have less than 3 chin-ups perform 3-4 reps and make them HARD. If you’ve got chin-ups focus on a perfect hollow body position and controlled tempo. Add a small amount of weight via a DB if desired.
Floor Press
Use a 3-2-1-1 Tempo. Come to a full controlled stop with the elbows on the floor every rep.
Partner Sit-ups
Should be heavy and controlled. No part of the back should touch the floor, go as close as you can to the ground without losing extension. 50/35/20 would be recommended load range
STRENGTH
3 Second Pause Back Squat
1-1-1-1-1
Notes
Work up through a few warm-up then 5 progressive work sets of a 3 second pause squat. Compare to week 4’s paise triples.
The focus today is on your depth, balance and positional integrity at the bottom of a heavy squat. You should not fail any reps today and prioritize your ability to maintain position at heavy load more than total weight on the bar.
If you have been training for 6 months or less or struggle with squat technique we recommend doing pause double or triples today.
CrossFit Group Class Programming Template (WK8/8)
October Member of the Month: Merry Alpern
Interview and text by Julie Barnard
We have a wide variety of class offerings at CFSBK and one of my favorites is the Fit 55+ class. These semiweekly warriors show up and kick butt and it’s incredibly inspiring. Having seen several of these folks from day one, and where they are today, is incredible. And surprise! One of those amazing folks is Merry, our October Member of the Month! Merry’s CrossFit mantras are: don’t take yourself too seriously, have a good time, competitive – who me?, and enjoy yourself, are near and dear to my heart. Consistently walking in, and leaving!, with a smile on her face and at times in the company of her sweet rescue pup April, Merry’s enthusiasm and dedication to building a body for longevity aka “move it or lose it” is what we love to see. Congratulations Merry! And I can’t wait to find out how you ended up in Grace Jones’ birthday cake!
Name (and any nicknames)
Meredith Bambi Alpern, nickname is Merry
Where were you born, and where did you grow up?
I was born in NYC and grew up in suburban Suffern, NY.
How long have you been working out with us, and how did you arrive at CFSBK?
Since the winter of 2017— I think that’s when the 55+ program started up.
A neighborhood friend sent me an email (along with a video of the amazing Constance), hoping I’d try the new class with her. I agreed to go just once. I loved it. “Once” quickly turned into 3x/week and I noticed myself using the lifting skills in daily life. When my bone density improved, I was as surprised as my doctor.
What are your current fitness goals?
Hanging on to — and even improving — the strength, balance & endurance that I presently have. And better posture!
What keeps you coming back to CFSBK?
The people, the vibe — my coaches, classmates, and the delightful visiting dogs. While there are many gyms in the area, there’s something about this atmosphere and facility that makes me want to work out — other places felt like a chore. I sense that our little 55+ group is valued and respected by the other members, though I’m not sure if we serve as an inspiration or just the handwriting on the wall. Either way, it’s a very welcoming space, and I find that working out is as good for the spirit as the body.
Program your nightmare workout
It would start with that god awful bear crawl, then a long heavy sled push, and a seemingly endless bike ride for a set number of calories.
Program your dream workout
Begin with stretching. Add in some squats, modified push ups and kettlebell swings, ring rows…then a power walk home.
Favorite and least favorite lift
Our class isn’t really focused on lifting, but any kind of deadlift would be my favorite. A worn-down shoulder makes overhead work painful, so no military press. However, Coach Avery gives great substitutions and modifications which actually make all of the lifting segments enjoyable for me.
Ask me about that time I….
got pushed into Grace Jones’ giant birthday cake at Studio 54.
What are you recommending right now?
Watching (or re-watching) movies from the 1970’s (the Golden Age of American film), e.g. Nashville, The Conversation, Dog Day Afternoon, Five Easy Pieces, Being There, among others.
What are you up to when you’re not at 597 Degraw Street, and do you have any hobbies?
Mornings I’m in Prospect Park with my dog April, for off-leash hours.
Working on a possible photo project and, in my free time, keeping an eye on the Mets. Unfortunately, my hobby seems to be sitting on the phone listening to muzak played for my pacification, as I attempt to speak to a human customer service representative.
Any advice for new members?
Don’t worry, it’s easy to feel comfortable here. It’s an environment where you can ease yourself into a more challenging workout, with plenty of encouragement along the way.
Any last thoughts?
I feel so fortunate to be a part of CFSBK. Thanks to Coach Avery and my good humored classmates, plus the welcoming staff and David O — you’ve created a place that makes exercise something I now look forward to!