Thursday 2.1.24

Workout of the Day

METCON

AMRAP 18:00
60 Double Unders
60 Air Squats
60 Double Unders
60 Single Arm KB Front Rack Reverse Lunge 
60 Double Unders
30 V-Ups
60 Double Unders
30 Strict Pull Ups or Chin Ups

Notes:
If/when you finish one full round… start back at the top!

Lunges are contralateral. Athletes may switch arms/legs as desired to achieve 30 reps each side, 60 total. These should be heavy.

Scaling:

Double Unders:
A. 20-40 reps (about 1 min)
B. 10 DU attempts + 60 Single Unders
C. 80 Single Unders

V-Ups may be partially or fully scaled back to tuck ups.

Pull-Ups may be banded or foot-assisted today, at a difficulty level that allows you to do no more than 5 reps at a time.

ASSISTANCE

3-4 Rounds for Quality 
30 sec L-Sit
10-15 Bent Over Reverse Flyes
10-15 Supinated Bicep Curls

Notes:
Choose an L-Sit variation (straight legs, single leg extended, tuck, matador) that you can just barely hold for 30 sec.
Work with a slower-down, faster-up tempo on the flyes and curls.

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CrossFit Group Class Programming Template (WK5/8)

February Member of the Month: Ashima Chitre

words by Julie Barnard

We’re delighted to announce that our February Member of the Month is… Ashima Chitre! Ashima brings boundless energy and infectious enthusiasm to every workout, making her an absolute joy to have in our community. Whether she’s conquering a challenging WOD or cheering on her fellow classmates, Ashima’s kindness and positivity shine through.

Now, let’s talk about Vinny – the furry sidekick that steals hearts. Ashima’s four-legged companion adds an extra dose of love to CFSBK. If you ever need a mid-workout pick-me-up, just swing by and say hello to Vin. His tail-wagging and sweet face are sure to bring a smile to your face!

And let’s not forget about Ashima’s love affair with our dumbbell collection. Rumor has it she’s on a first-name basis with each one of them! Whether it’s a cozy chat with the 20-pounders or a serious sweat session with the 50s, Ashima’s dedication to her fitness journey is truly inspiring.

Congratulations Ashima! Thank you for making CrossFit South Brooklyn a brighter, happier place. Keep shining, lifting, and spreading the love! We wouldn’t be the same without you.

Name (and any nicknames):
Ashima, Sheems, Sheemi, Shimmer (this was my high school nickname because I was often covered in glitter, intentionally)

Where were you born, and where did you grow up?
I was born in Mumbai, but grew up in Bahrain, a tiny island in the Middle East, off the coast of Saudi Arabia in the Arabian Gulf. It was a very multi-culti place to grow up, I loved it.

How long have you been CrossFitting, and how did you arrive at CFSBK?
I have been CrossFitting for 9 years, and I have been at CFSBK since 2019. I was at another gym for a while and learned some great foundations there. But I outgrew that place and needed to move on to a place where I could kick this plateau. I tried a couple of other gyms and just happened upon CFSBK on my commute to work, my office is just down the street from here. I stopped in and haven’t looked back since!

What are your current fitness goals?
Post pandemic, I find myself in a new body that is a different shape/size than it used to be. So learning how to master some of my old skills with this new body is currently my goal. For example, pull ups! I used to be able to do those, but not anymore.

What keeps you coming back to CFSBK?
The people, the dogs, and all the dumbbell options one could ever dream of!

Program your nightmare workout:
kipping HSPU, kipping pull ups and pistols (this is especially nightmare inducing because I used to be able to do all of those things and now I have to scale them all)

Program your dream workout:
Any olympic lifting complex, with dumbbells. So like a deadlift, to a hang power clean, to a push press as an EMOM. Love it!

If you had a walk out song what would it be?
It would be a Bollywood song from the 90’s called Chhaiya Chhaiya, the choreography is done on top of a moving train! The movie is great too, one of my favorites, it’s called Dil Se.

Favorite and least favorite lift:
Favorite is either the snatch or the clean, least favorite is HSPU

Ask me about that time I….
walked 3 hours at 4am to get to the beach

What are you recommending right now?
I recommend going to Masalawala in Park Slope. It is crazy spicy, but it’s perfect for winter. Their dishes are not what you get at a standard Indian restaurant. I had never heard of many of them because they are so specifically regional. But everything was delicious.

What are you up to when you’re not at 597 Degraw Street, and do you have any hobbies?
I am either at work designing a building, or walking Vinny, or fostering a shelter dog through Badass Brooklyn Animal Rescue, or I am sketching/painting (I showed some of my stuff at the CFSBK Art Show!).

Any advice for new CFSBKers?
Enjoy learning new things! CrossFit has SO MANY new skills to learn and new ways to move your body, it can be daunting. But just try to surrender to the process and realize that there will be some things you are great at, but many things you will suck at.

And our final question, what should we look for in a future member of the month?
Fitness and sports were always a big part of my life from when I was a little kid, so CrossFit was a natural progression for me. I would love to hear from someone who did NOT grow up with sports but is now a part of this wonderful community and can call themselves a CrossFitter.