Wednesday 10.2.24

Workout of the Day

STRENGTH

Strict Ring Muscle Ups
4-6 sets x 1-3 Reps

Notes
After spending the first four weeks of the cycle exploring false grip pull ups, supports/holds, and dips on the rings, today we’ll have an opportunity to potentially put it together.

Athletes who are proficient with dips and a “rings-to-chest” false grip pull up are good candidates to attempt a muscle up with or without assistance today! If you’re still working on the foundations of false grip strength, overall pulling strength, and ring dips, then you’ll get more training benefit out of spending time with one of the other scaling options.

Scaling:
A. Partner/Coach Assisted RMU
B. 3 Ring Turnover Drill + 3-5 Dips*
C. 3 False Grip Ring Pull Ups + 3-5 Dips
D. 3 Foot Assisted Ring Pull Up + 3-5 Dips
*All dips are on a 2011 tempo. They can be done on the rings, matador, or parallettes!

METCON

3 Intervals of 2:30 On / 2:30 Off:
20 Bench Press (95/65/45#)
20 Goblet Squat (24/16/12kg)
Max Row for Meters in remaining time

Notes
Choose weights that you can complete both movements unbroken for all three sets. Bench Press, suggeseted ~35-45% of 1RM. You should have several reps in the tank on your first round!

Start at about an 80-85% aerobic effort on the row — working hard, but not red-lining — and aim to beat your meters rowed on each subsequent interval. Use what you learned in the previous cycle about your row pacing to guide you. Throw the kitchen sink at it in your final round.

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CrossFit Group Class Programming Template (WK5/8)

October Members of the Month: Leo, Phil, and Banksy!

Just like school, our Member of the Month feature is back in session. This October, we’re thrilled to spotlight a dynamic trio: Leo, Phil, and their adorable pup, Banksy! Since joining CFSBK in 2014, Leo and Phil have become integral parts of our community. They arrive to class with smiles and are ready to support both new and seasoned members alike. Their dedication shines through in their active participation at events and the positive energy they bring to our gym.

And then there’s Banksy! Much like Prince, Banksy possesses a delightful duality in his personality. Whether he’s sweet enough to make you pancakes or giving you that classic side-eye, he has a unique way of winning hearts all around.

With their diverse backgrounds and shared commitment to fitness they truly embody the spirit of CFSBK. Congratulations Leo, Phil, and Banksy!

Name (and any nicknames)
L: Leo D. (LD, just Leo)
P: Phil D. No nicknames.
B: Banksy, Sir Paul Banks, Banks

Where were you born, and where did you grow up?
L: Born in Kyiv, Ukraine (then USSR), NY transplant, grew up in Rockland County, NY
P: Born in Hudson County, New Jersey and raised in Bergen County.
B: Tennessee born and raised, NY transplant, with eternal gratitude to PupStarz Rescue!!

How long have you been CrossFitting, and how did you arrive at CFSBK?
L/P: We just hit 10-years!! We first dragged each other to Foundations–no fitness, shaking with terror–on September 2, 2014. We’d just quit smoking, gotten off the couch, and started running, but we knew we’d stop running when the weather turned cold. Needed something year-round, so… CrossFit?
B: I just hit 2-years!! I walked in, like wtf??

What are your current fitness goals?
P/L: Maintaining a consistent level of strength and mobility for as long as possible. In our first Foundations class, Coach Chris Fox started the class by squatting and saying, “This position should be available to you.” It stuck.
B: Maintaining a consistent, plant-free diet, maximum scritches.

What keeps you coming back to CFSBK?
L: The Coaches–always warm, welcoming, knowledgeable, and coming with some god forsaken new movement to keep things interesting. 10 years in, I still learn something new in every class.
P: The community. Duh.
B: Mostly a six-foot leash. But also shout out 7am friends like Hawk, Mozzie, Marlowe, Vinnie, Chewy, Zelda, and Penny (when she can be bothered).

Program your nightmare workout
L: “DT” in a Boat. Or any combination of thrusters anything. Thrusters: why?
P: 400m walking lunges.
B: Ruh?

Program your dream workout
L: Cindy!
P: 5 rounds, every 5 minutes: 10 bench press, 250m row.
B: Marrow bone until collapse.

Favorite and least favorite lift
L: Favorite: Power Clean; Least Favorite: Deadlift
P: Favorite: Clean + Jerk; Least Favorite: Barbell Lunges (Anything Lunges)
B: Favorite: Marrow Bone; Least Favorite: Ball–what is ball?.

Can you share a memorable experience or achievement from your time at CrossFit South Brooklyn?
L: All the first times: lifting a 45lb bar out of the stand (it was so heavy!!), cycling kipping pullups and double unders, Fight Gone Bad.
P: The first post-lockdown workout in the park with David and Jess Fox. What a relief to be back!
B: Woof!?

What do you think “success” means? How do you define it in your own life?
L: Gratitude for health, stability, and community.
P: I’m succeeding when I’m happy, and trying not to take things too seriously.
B: Marrow Bone, Sleep, Marrow Bone, repeat.

Ask me about that time I (or we)….
B: Ran off into 500 acres of wilderness just for kicks.
L/P: Met on the street on our first day of law school… or chased Banksy through 500 acres of wilderness.

What are you recommending right now?
L/P: TV: Slow Horses (Apple), English Teacher (FX); Music: Vampire Weekend, “Only God Was Above Us”; Cindy Lee, “Diamond Jubilee”; Theater: Oh Mary!; Books: “Long Island Compromise,” Taffy Brodesser-Akner.
B: Getting outside. Scritches. Bacon.

How do you spend your time when you’re not at CFSBK, and do you have any hobbies?
L/P: Friends, music shows (shoutout to NYC for all the amazing music!!), being sore/recovering from CFSBK.
B: Sleeping.

Any advice for new CFSBKers?
L/P: The hardest part is showing up. Just get yourself to the gym.

What’s the best decision you’ve ever made (besides joining CrossFit South Brooklyn)?
B: Shacking up with these two.
L: Shacking up with these two.
P: Shacking up with these two.