Workout of the Day
EMOM x 10:00
A. 8-12 Kipping Toes-to-Bars
B. 30 sec Bike
(Rest 5 min)
EMOM x 10:00
A. 8-12 Strict Handstand Push-Ups
B. 30 sec Bike
The intent for today’s workout is to do some lightly to moderately fatigued gymnastics capacity work. For most athletes, the bike efforts should be sustainable and aerobic.
Plan to choose a movement within the skill progression that you can execute with excellent mechanics and consistency. If/as the movement breaks down, use the whole minute to keep accumulating good reps as needed, possibly breaking things up into smaller sets, and/or move along the scaling continuum to a movement you can continue to practice well.
If you already move with virtuosity in these gymnastics exercises, then add a layer of intensity by dialing up your bike efforts and ride that threshold line!
January 2024 Member of the Month: Lee Savage!
As we kick off this new year, it’s an absolute pleasure to shine the spotlight on Lee Savage, our well-deserving January Member of the Month! Lee has been a beacon of positivity, camaraderie, and inspiration to our CFSBK family since joining in 2020. Despite the challenges that year brought, his presence and enthusiasm have had a profound impact on our collective experience.
A friendly and approachable nature has made Lee a cornerstone of our community. Whether it’s welcoming newcomers with a warm smile or cheering on fellow members during challenging workouts, Lee’s positive energy is contagious and creates an environment where everyone feels valued and supported.
As we step into 2024, we extend our congratulations to Lee. Your presence has made our community stronger and here’s to another year of friendship, fitness, and all the wonderful qualities you bring to us. Cheers to you, Lee!
Name (and any nicknames)
Lee Savage (Dadlee)
Where were you born, and where did you grow up?
I was born in Madison Wisconsin but grew up in the northern suburbs of Chicago until I left for Providence Rhode Island for college and have been on the East Coast ever since.
How long have you been CrossFitting, and how did you arrive at CFSBK?
I have been doing CrossFit for 7 years in February. I started at CrossFit Virtuosity in Williamsburg but transferred to CSFBK when my family moved to Park Slope in 2020 during the pandemic. It was strange to start at a new gym when we were working out in boxes and masks but it was wonderful to be part of this community as things started to return to a new normal.
What are your current fitness goals?
I am mostly just trying to maintain my current level of fitness and continue to build strength for as long as possible. I am proud that I have learned so many new movements over the past few years. When I started at CFSBK in 2020 I didn’t have solid double unders, strict HSPUs, or Ring Muscle ups. I am still working on freestanding handstand holds and handstand walks!
What keeps you coming back to CFSBK?
The supportive community, the versatile programming and the best coaches in the world!
Program your nightmare workout
Basically Fran or anything super high intensity with a heavy barbell.
Program your dream workout
I tend to like a chipper workout where I can find a reasonable pace or a partner workout with an equal amount of work/rest. So I would program a long AMRAP or partner workout with some of my favorite movements: pistols, power cleans, bar muscle-ups and rope climbs
If you had a walk out song what would it be?
Cold Rock A Party – MC Lyte
Favorite and least favorite lift
Favorite: Power Clean
Least Favorite: Thruster
Ask me about that time I…
designed the set for a new broadway musical and it was cancelled the day before we were scheduled to start technical rehearsals in the theater. Come see the model of the set at the CFSBK Art Show!
What are you recommending right now?
Whatever ads are targeting me on instagram (follow me @savageel and/or @leesavadedesign for recommendations!)
What are you up to when you’re not at 597 (or 608) Degraw Street, and do you have any hobbies?
I can usually be found at my design studio down 3rd avenue at The Old American Can Factory working on upcoming projects or at Rutgers, Mason Gross School of the Arts in New Brunswick NJ where I tech scenic design to the next generation of theater artists. Beyond that I am spending time with my Husband Brian, our 9 year old son Lincoln and 15 year old terrier Watson. If I manage to find some spare time I like to cook and I’m usually watching genre movies and television shows (sci-fi/fantasy/super-hero), going to the theater or the gym (ha!).
Any advice for new CFSBKers?
Just show up whether you like the workout or not. Getting to the gym is sometimes the hardest part. Come up with a consistent routine or class schedule. You will start to see the same faces and build relationships with the coaches and class-mates that will keep you accountable.
And our final question, what should we look for in a future member of the month?
I love learning about members that I don’t typically see in AM group classes and more than anything I think MOTM is a wonderful opportunity to spotlight the diversity of the community.