Workout of the Day
Every 5:00 x 5 Sets
5-7 Bench Press
25/20 Calorie Row
Notes
Track back to 12/16/25 for essentially the same workout. Today we will be a bit more specific with clock management.
Each interval begins with a heavy set of bench press. Move immediately to the rower to complete the calories.
The target for today is to move as much load as possible in good form and to hit 5 rounds of high intensity effort on the row.
Bench: Work across or build slightly, but all sets should be at least RPE 7.5. If you get less then 5 reps in a set, reduce load on the following interval.
Row: Work at a hard effort from the beginning, considering your overall capacity and ability to recover. A good goal would be for each set to take about the same amount of time (+/- 10 seconds) or to “negative split” and get bit faster each round. If your total round takes longer than 2:30 at a tough effort, reduce the calories rowed.
Programming Template: Week 4/8
We’re so happy to celebrate Judy as our June Member of the Month! What began with a curious peek through the front gates and a quick scurry away has turned into nine years of proving that “non-athlete” was never the full story.
Judy shares about the confidence she’s built by chipping away at things that once felt impossible, her ongoing mission to conquer chin-ups, pull-ups, and bodyweight squats, and, importantly, the “immaculate vibes” that keep her coming back. Personally, I’ll always know Judy is nearby when I hear a big cheerful “JB!” followed by arms wide open for a hug. It honestly tells you everything you need to know about her warmth and energy.
We love you, Joodles, and are grateful you finally walked through our gate. Congratulations!
Name (and any nicknames):
Judy, Joodles, JG
Where were you born, and where did you grow up?
I was born and grew up in New York City.
How long have you been CrossFitting, and how did you find your way to CFSBK?
This is my 9th year! OMG!
I found my way here in an extremely circuitous fashion.
It’s around 2010 and I’m walking to Brooklyn Boulders (not to climb but to plan a birthday party there for my son). Anyway, I walked by an open garage/warehouse-looking space–not much was happening on Degraw Street at the time. Wait, what’s happening here? As I looked in, I understood it to be cool looking, determined people in black doing what I now know to be weightlifting. At that point, I had never heard of CrossFit and was a committed non-athlete with an unblemished record of avoiding physical exertion. Some people inside looked up from their activity, smiled kindly, and beckoned to me to come inside, but I was way too intimidated and scurried away.
A few years later, for reasons still somewhat inexplicable to me (and peer pressure), I decided to “get in shape.” With great fear and trepidation I took the plunge and joined Equinox, some other gyms, ran a half-marathon, did pilates and yoga, boxed at Gleasons, worked with trainers–a classic seeker who didn’t know what she was seeking. During this long journey someone mentioned CrossFit and I realized that it was the place with the kind, bad-ass people that I had walked by but had been too afraid to walk into. In January 2017, I finally decided I was ready!
What keeps you coming back to CFSBK?
The immaculate vibes! The staff and coaches who are not just great teachers but also amazing humans and extraordinary athletes! And of course all the members who inspire me to just try my hardest. Also, there’s nothing like the high of completing a workout that you thought was going to be impossible but instead turned out to have been insanely hard but you didn’t die!
What does CFSBK mean to you?
I have never been a joiner–I’ve never even been in a book club– CFSBK is the first time I’ve unironically, wholeheartedly embraced being a part of something. It’s like a safe space–no matter what else is going on in the world or in my head, I know if I show up and do my best, I’ll leave feeling genuinely proud of myself and everyone who did the thing(s).
How has the gym changed your life?
I never ever thought that I was capable of doing almost anything CrossFit related (except maybe a plank). Because I have a metal rod in my back and spinal fusion, I was afraid to lift things–let alone heavy things, climb ropes, box jump–you name it. Today I feel capable of doing anything as long as I keep chipping away at it.
Can you share a memorable experience or achievement from your time at CFSBK?
Getting my husband (Matt); son (Oliver) and Oliver’s girlfriend/my friend (Katherine) to join the gym and become (as I call them) “Converts.” It is so great to be able to share something so central to my life with the people I love. And also now they have a new-found appreciation of me :-).
What are your current fitness goals?
My granular goal is to do a chin up and then be able to do a bunch of chin ups. And then do a pull-up! Big picture: I just want to keep challenging myself and stay in the game! Oh and squat my body weight.
Program your dream workout: Oooh: Warm-up with throwing and catching medicine ball with partner; then deadlifts, metcon would be sled pushing/pulling, chin-ups, and something else like ball slams or running to 3rd Avenue and back.
Program your nightmare workout: Any workout where the whole thing is a metcon that involves mostly running and biking and wallballs.
Favorite and least favorite lift: Sumo deadlift is my favorite. Clean and jerk is my nemesis.
How do you spend your time outside of CFSBK? Do you have any hobbies?
Making bread, baking, visible mending, and teaching my puppy Daisy to play an electric keyboard that I found on a stoop (she is really getting it!)
What are you currently recommending (books, shows, food, etc.)?
Read: Mrs. Dalloway, The Freaks Came Out To Write: The Definitive History of the Village Voice, The Radical Paper that Changed American Culture
Watch: Hacks, The Pitt, ER (15 seasons of pure bliss)
Food: F&F pizza FTW!
Any advice for new CFSBKers?
I always remind myself that everyone is on their own journey as far as how much weight they’re lifting or how fast they are. You have no idea where they started or where they are trying to go or what hurdles they have had to overcome to get where they are. So don’t compare yourself to what other people are doing–only use the awesomeness that you might feel you don’t have yet to inspire you get there yourself. This is really hard to do sometimes but I think it’s almost the whole point to group classes–to learn how to use all the energy and achievements of the people around you to help you towards your personal goals.
Also, don’t be afraid to ask anyone for help or to explain something. When I first started, I thought everyone knew what they were doing except for me. It turned out that everyone was learning all the time and people were so happy to give me guidance.
Judy ! Yay! You are a gem of a human being and such an inspiration to me!
Congrats, Judy! Always a pleasure!
yay judy you’re a starrrrrrr <3