Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or tomorrow’s programming, which can be found in the comments section of today and every Rest Day’s post.

REGISTER NOW FOR STARTING STRENGTH PROGRAM

Want to get a lot stronger? The Starting Strength program is an opportunity to spend 8 weeks with Coach Jeremy honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.

Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

Upcoming Program Times and Dates

A cycle: Novice, 7pm Mon/Wed and 6pm Fri |Monday, Jan. 7th – Friday, March 1st
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, Jan. 8th – Sunday, March 3rd
C cycle: Morning Novice, 6:30am Mon/Thurs | Monday, Jan. 7th- Thursday, Feb. 28th
D cycle: Continuing Education, 6pm Mon/Wed | Monday, Jan. 7th – Wednesday, Feb. 27th (FULL)
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, Jan. 7th – Thursday, Feb. 28th

A CrossFit Total testing one-rep maxes in the Back Squat, Press, and Deadlift will take place on Sunday, March 3rd at 2pm to cap off all cycles.

Class Sizes: Space is limited to 4-10 participants
Class Length: 90 minutes

Pricing

3x Per Week Cycles: $300 paid upon registration and then another $300 at the halfway point
2x Per Week Cycles: $200 paid upon registration and then another $200 at the halfway point

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!

This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, Open Gym, and Active Recovery/Yoga/Pilates/Short Circuit.

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.

News and Notes

• Join Sasha Slocombe and Coach Chris Fox from 9am to 10:30am, Tuesday, January 1st and start off 2019 with intention. By developing a connection between the body and breath, you’ll be able to come back to the breath when difficult times arise whether in yoga, CrossFit, or life. Check out the event page for more info and to register.
• Next Level Weightlifting Club with Coach Frank is cancelled all of next week, but he’s offering a make-up session this Sunday from 12pm to 2pm. Hop over to our Schedule page to find out what’s happening over the holidays.
• CFSBKer Andy Lalman’s restaurant (The Islands in Crown Heights) was featured in the New York Times‘s 10 of the Best New NYC Restaurants. Congrats, Andy!

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Yesterday’s Results Board: Turkish Get Ups | Burpee Box Jumps
Mindfulness: The Science Behind the Practice Scientific American
Productive Application of Force CrossFit Journal (video)

Turkish Get Up

For Quality:
100 Turkish Get Ups

Use dumbbells and/or kettlebells and switch arms as desired with the goal of doing 50 on each arm. The load should be challenging, something you could do for unbroken sets of 3-6 each arm. If you’re newer to the movement consider scaling total volume.

Post loads to comments .
Week 3 of 8

_____________________

For Time:
50 Burpee-Box Jumps 24/20

Post time and Rx to comments.

December Athlete of the Month: Sara Greenberg

This month we get to learn a bit about another one of our resident TFBAs, Sara Greenberg! Sara has been on our Athlete of the Month radar for a while now for a variety of reasons: her commitment to good training habits, consistently doing the little things on her own to improve, volunteering at and participating in CFSBK extracurriculars, and for generally being a super nice and supportive person to have around.

Fox: Hey Sara. Congrats, and thanks for doing this! When and why did you begin your journey at CrossFit South Brooklyn?

Sara: I started Foundations in January 2016, tired of doing my own gym circuit. I wanted to increase my strength and endurance. An even stronger motivation was my search for community. Even in a city packed with humans, it is hard to find.

Fox: Right? It can almost be more difficult to make meaningful connections in a city with millions of people! What were your initial impressions of the CFSBK environment?

Sara: The first members I met were exuberant and friendly. Shawn, Sasha, Andre and Allie B. and first person I was paired with for strength work was affable, good-humored, encouraging Monique. It was a fantastic welcoming committee!

I was fairly intimidated but I learned quickly that the environment is welcoming regardless of the strength or speed of any member. Even when I was (or am) the last person to finish a WOD, the coaches and classmates were and are supportive, cheering me on.

Fox: Do you have an athletic background?

Sara: I skied competitively and danced as a kid, but I wasn’t particularly good at sports and never considered myself an athlete. In high school, I was cut from the freshman soccer team… as a freshman. (Who does that to a kid?!) I’m still a little scarred by that! I’m definitely in the best shape of my life now.

I started practicing yoga about 18 years ago, and it has been a tremendously important part of my life. I don’t compare myself to other people when I’m on the mat. I am patient and accepting. Off the mat, I am still cultivating those qualities. There is no such thing as being “good” or “bad” at yoga.

I completed a yoga teacher training program during my first six months at CFSBK. I appreciate the value of good cues, which I work on refining. The right ones can keep someone out of injury, can make a pose more comfortable and can change the entire experience from frustrating to therapeutic. Too many words are unnecessary. CFSBK coaches are so skilled in instruction, observation, and cueing. A few words can make something “click.” I am picturing Whitney’s “celebrate” pose when the barbell is overhead in the Snatch.

I wanted to row in college. One of the coaches took one look at me and asked if I’d ever thought about being a coxswain, which I didn’t even know how to spell. Translation: “you’re too short.” It was empowering and exhilarating to fine-tune technique, navigate current and wind and take command of a boat of eight big guys (I’m short, not tiny; hence, I was on the men’s heavyweight team). I definitely spent more time yelling at people on ergs than sitting on one.

Fox: Where did you grow up?

Sara: I grew up in West Hartford, CT. I was born 11 weeks early weighing in at a hefty 2 pounds and 9 ounces.

Fox: How do you spend your days when you’re not at the gym?

Sara: My friends say I’ve always had the most depressing jobs. My first job after college was at the U.S. Holocaust Memorial Museum in Washington, DC. After 9/11 my advocacy focused largely on upholding the prohibition of torture. I started practicing immigration law about a year ago, which I find fulfilling and challenging. Advocating for others compels me. Advocating for myself on the other hand? I’m still working on proficiency.

Fox: Any hobbies, odd or mundane?

Sara: The arts are crucially palliative and life-affirming. Among my favorites are music in small venues (baroque, West African and bluegrass, to name a few), modern dance performances, and photography exhibits.

Fox: If you could place an ad in the NYC subway system, or on a huge billboard in Brooklyn that people would see every day, what would it say?

Sara: DON’T HONK. Both the noise and the principle drive me insane.

Fox: What were your initial goals in the gym, if any, and what are you working on now? What did you struggle with at first or what are you most proud of for improving?

Sara: My initial goals were to make it through a workout. It was so humbling to get crushed by Step-Ups to a 16-inch box. Now, a 24-inch box is fun! It took me months to remember the difference between a Snatch and a Clean. It took me two, frustrated, curse-filled years to get Double-Unders, and they’re still a work in progress.

It’s certainly still humbling and challenging. Technique, strength, endurance, hydration and fuel all need work. I need to relax my neck, arms and grip. (I hear you, Brett! I just can’t seem to do it.) There is nothing about Olympic lifts that feels natural to me. I’d like to smooth out my Kipping Pull-Ups. I’d like to stop hating Wall Balls. A girl can dream.

I want to keep heaving my suitcase into the overhead bin by myself, running to catch the subway if I need to and carrying my laundry up four flights of stairs. For me, it’s not about the leaderboard.

Fox: What keeps you coming back to CFSBK?

Sara: The coaching is stellar. I feel completely safe and never stop learning. I have made strong friendships and look forward to continuing to do so. It’s also the littler things: philanthropic commitment, facilities, community events, and My Little Ponies.

I particularly enjoy the variety of options in addition to group classes. I’m a huge Short Circuit fan—such thoughtful, effective programing. Anti-Gravity is so helpful for building skills we don’t normally dissect in class. Pilates is the most brutal fun you can imagine.

Fox: What qualities are important to you for a future Athlete of the Month?

Sara: An AOM can balance intensity and enjoyment. She or he strives to improve while buoying up others. An AOM helps you do barbell math without judging you. She or he has a sense of humor about her or himself and is generous with their compassion, advice, recipes, and Sauvignon Blanc.

News and Notes

• Each year at CFSBK kicks off with the Look, Feel, Perform Better Challenge, a 12 week challenge meant as a collective kickstart toward healthier nutrition and recovery habits. Go HERE to find out what the LFPB Challenge is all about and how you can participate!
• We’re here for all your holiday fitness needs! Head over to the Schedule page to see what changes you can expect over the next few weeks.

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Maybe I Should Quit Everything and Try CrossFit NY Mag
How Mumbai’s Dabbawalas Deliver 200,000 Homemade Meals Every Day Atlas Obscura

WOD 12.16.18

A) Every Other Minute x 10: 
7 Hang Power Cleans 115/75
7 Push Presses 115/75

The load should be light-medium for you and cycled unbroken.

Rest 5 minutes, then…

B) 2 x 8 Minute Row @ 16 s/m

Rest 3 minutes between pieces.

Row a moderate split holding a stroke rating of 16 strokes per minute. The handle should keep moving; don’t pause at any point to hold 16 s/m. “Moderate” means a conversational pace where you can breathe through your nose only. Focus on coming to a tall relaxed catch and pushing the hips back on the drive before returning again in a smooth recovery to the catch.

Post work to comments.
Week 2 of 8

TODAY: Starting Strength Program Total

Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle TODAY starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

News and Notes

• Today’s 12pm Pilates class with Karina is cancelled. 
• Join Sasha Slocombe and Coach Chris Fox from 9am to 10:30am, Tuesday, January 1st and start off 2019 with intention. By developing a connection between the body and breath, you’ll be able to come back to the breath when difficult times arise whether in yoga, CrossFit, or life. Check out the event page for more info and to register.

_____________________
Yesterday’s Results Board: Monster Team Metcon
Her CrossFit PR is Walking Without a Cane Morning Chalk Up
Body Composition and Barbell Training Starting Strength

Monster Team Metcon

Team Workout 1

In teams of 3 with one partner working at a time…

AMRAP 14 Minutes:
7 Burpees
7/5 Calories Bike

Rest 5 minutes, then…

Team Workout 2

In teams of 3 with one partner working at a time:

AMRAP 14 Minutes:
14 Air Squats
7 Toes-to-Bar

Sub Hanging Leg or Knee Raises for Toes-to-Bars as needed. The goal is to keep moving.

Post rounds, reps, Rx, and partners to comments.

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Dec 14, 2018 at 11:35am PST

Today: Look, Feel, Perform Better Info Session!

It’s that time of year again: New Year’s resolution time. While we believe it’s best to make choices in accordance with your goals and values all of (or at least most of) the time, we recognize that many of us use markers like the beginning of the year to kickstart positive changes. That’s why each year at CFSBK kicks off with the Look, Feel, Perform Better Challenge.

Want to learn more? Join us for an Info Session and Q&A today at 9am in the Annex.

(Can’t make it? Don’t worry! You can find tons of info HERE.)

How To Participate

Complete the following steps by Sunday, January 6th in order to participate and be eligible for prizes:

• Sign your name on the big list in the community area of the gym.
• Sign up at front desk or the CFSBK Online Store. This is a 3-month program, paid in 3 installments of $30. The first payment will be charged at registration, with the following 2 payments automatically charged each month thereafter. ($90 total plus NY sales tax)
• Answer a few brief questions and submit your “before” photos according to the guidelines on the Look, Feel, Perform Better website. These entries are private will not be published or seen by anyone other than us without your consent. You can access the 2019 LFPB Challenge Entry Form HERE.
• Perform the Capacity Test WOD and record your results.
• Track points earned daily on the spreadsheet based on how well you’re complying with the guidelines.
• Complete your Post-Challenge submission by March 29th, at the end of the Challenge
• Participate in bi-monthly Virtual Classroom Sessions on Facebook Live. Each session will include a brief topical lecture followed by Q&A. They’ll be Mondays from 1:10pm until about 1:40pm on the following dates (subject to change): 1/7, 1/21, 2/4, 2/18, 3/4, 3/18.

Tomorrow: Starting Strength Program Total

Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle tomorrow starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

_____________________
Yesterday’s Results Board: Rest Day
Is Lifting Safe for Children? Girls Gone Strong
Is Aerobic Exercise the Key to Successful Aging? NY Times

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or tomorrow’s programming, which can be found in the comments section of today and every Rest Day’s post.

The 2019 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to @pupstarzrescue, a foster rescue started by our own Robyn O’Brien . PupStarz is a non-profit, 501(c)3, no-kill, volunteer dog rescue serving New York City and the Tri-State area. The wall calendar is available for a sliding scale donation of $30-60 or more. A limited number of calendars are on their way to the gym but they are sure to run out quick. The deadline for orders is tomorrow Saturday, December 15th. Go HERE to get one

This Week at CFSBK in Review

There’s so much happening at the gym as the year comes to a close. Let’s review!

1. Each year at CFSBK kicks off with the Look, Feel, Perform Better Challenge, a 12 week challenge meant as a collective kickstart toward healthier nutrition and recovery habits. Want to learn more? Join us for an Info Session and Q&A tomorrow, December 15th at 9am in the Annex!

2. On Tuesday, our Underneath the Hoodie series returned with a profile of the one and only Coach KHarpz. Learn all about everyone’s favorite folk-music-loving TFBA from Maryland!

3. Join Sasha Slocombe and Coach Chris Fox from 9am to 10:30am, Tuesday, January 1st and start off 2019 with intention. By developing a connection between the body and breath, you’ll be able to come back to the breath when difficult times arise whether in yoga, CrossFit, or life. Check out the event page for more info and to register.

4. Give a creative and unique music gift to someone special, or treat yourself, with music lessons from Brooklyn Music Factory (right across the street at 600 Degraw). CFSBK members can use the code CROSSFIT25 to take $25 off tuition or lesson packages for new members. Enroll by December 21st. Gift certificates available!

5. Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle this Sunday, December 16th starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

6. Pilates is cancelled this Sunday, December 16th. 

_____________________
Yesterday’s Results Board: Row, Snatch
The Truth About Foam Rolling Breaking Muscle
How Victorians’ Fear of Starvation Created Our Christmas Lore JSTOR Daily

WOD 12.13.18

In 2 Minutes:
250/200m Row

Establish a max Squat Snatch in the remaining time.

Rest 3 minutes

Repeat for 6 total sets. Score total meters and total weight. The barbell can be pre-loaded to the weight you’ll attempt, and you may take more than 1 attempt within the minute.

Post loads to comments.
Week 2 of 8

Lauro, one of the 1st place winners of last year’s Challenge

Join Us Saturday for a Look, Feel, Perform Better Info Session!

It’s that time of year again: New Year’s resolution time. While we believe it’s best to make choices in accordance with your goals and values all of (or at least most of) the time, we recognize that many of us use markers like the beginning of the year to kickstart positive changes. That’s why each year at CFSBK kicks off with the Look, Feel, Perform Better Challenge.

Want to learn more? Join us for an Info Session and Q&A this Saturday, December 15th at 9am in the Annex.

(Can’t make it Saturday? Don’t worry! You can find tons of info HERE.)

How To Participate

Complete the following steps by Sunday, January 6th in order to participate and be eligible for prizes:

• Sign your name on the big list in the community area of the gym.
• Sign up at front desk or the CFSBK Online Store. This is a 3-month program, paid in 3 installments of $30. The first payment will be charged at registration, with the following 2 payments automatically charged each month thereafter. ($90 total plus NY sales tax)
• Answer a few brief questions and submit your “before” photos according to the guidelines on the Look, Feel, Perform Better website. These entries are private will not be published or seen by anyone other than us without your consent. You can access the 2019 LFPB Challenge Entry Form HERE.
• Perform the Capacity Test WOD and record your results.
• Track points earned daily on the spreadsheet based on how well you’re complying with the guidelines.
• Complete your Post-Challenge submission by March 29th, at the end of the Challenge
• Participate in bi-monthly Virtual Classroom Sessions on Facebook Live. Each session will include a brief topical lecture followed by Q&A. They’ll be Mondays from 1:10pm until about 1:40pm on the following dates (subject to change): 1/7, 1/21, 2/4, 2/18, 3/4, 3/18.

Deadlift / Bench Press

For Quality:
21-18-15-12-9-6-3
Deadlifts @ 1.5x Bodyweight
Bench Press @ .75x Bodyweight

Work through the reps with virtuosity and a moderate pace, stopping 2 reps shy of failure on any set. Use spotters (or spotter pins) on all Bench Press sets. Both loads should be challenging. Though some may go unbroken on the fast end, breaking the sets up into 2-4 smaller sets is appropriate.

Post loads to comments.
Week 2 of 8

_____________________

Cash Out

Every Minute on the Minute x 12:
1) 20-Second Hollow Hold
2) 20-Second Ring Suport
3) 20 Band Face Pulls

Post work to comments.

Order Your 2019 Dogs of CFSBK Calendar

The 2019 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. The wall calendar is available for a sliding scale donation of $30-60 or more. A limited number of calendars are on their way to the gym but they are sure to run out quick.  Never fear, you can place your order HERE. The deadline for orders is this Saturday, December 15th.

Here’s more info on the awesome organization your donation will support:

PupStarz Rescue is a non-profit, 501(c)3, no-kill, volunteer dog rescue serving New York City and the Tri-State area.

We are dedicated to the rescue and rehabilitation of dogs in public shelters who are at high risk of euthanasia due to overpopulation and those in danger of abuse or neglect.

Because PupStarz Rescue does not have a shelter, all of our “Starz” are placed in nurturing foster homes while they await adoption into a forever home. We rely on the kindness and generosity of animal lovers to open their hearts and homes to dogs in need.

Animals in our care are spayed/neutered, microchipped, and vaccinated. We assist dogs in distress regardless of age, breed, temperament, or a potential difficult placement. In order to care for animals in need, we are determined to keep administrative costs conservative.

Following a comprehensive adoption process, dogs are placed in loving, responsible, committed forever homes. PupStarz Rescue takes considerable care in appropriately matching and educating prospective adopters about the responsibilities and costs of bringing a dog into their lives. Our non-profit remains committed to the welfare of our “Starz” beyond the adoption process. We follow up with adopters to ensure a smooth transition, encourage positive training techniques, and engage in open communication to offer any additional assistance.

Finally, we strive to work with area shelters, rescues, and humane organizations to develop a supporting network of volunteers to create a better world for those who have no voice.

What are you waiting for? Order your calendar today! 

This Saturday: Look, Feel, Perform Better Challenge Info Session

It’s that time of year again: New Year’s resolution time. While we believe it’s best to make choices in accordance with your goals and values all of (or at least most of) the time, we recognize that many of us use markers like the beginning of the year to kickstart positive changes. Interested in participating in the 2019 Look, Feel, Perform Better Challenge?  There is an Info Session and Q&A this Saturday, December 15th at 9am in the Annex. We can’t wait to see you there!

_____________________
Yesterday’s Results Board: Rest Day
Recovery Is About Creating Balance Breaking Muscle
The Next Milk Is Sesame Milk NY Mag

Underneath the Hoodie: Katie Harper

Vital Stats

Height: 5’4″
Weight: 135
DOB: March 6th, 1990
Born and raised: Montgomery County, MD
Place of higher learning: BcS in Kinesiology, University of Maryland. Doctorate of Physical Therapy, Long Island University.

By Josh Schneiderman

Q: What do you call a noodle in disguise?
A: An impasta!

That’s Coach Katie Harper’s favorite joke, and it’s one key to understanding the woman we call “KHarpz.” The other key is that she’s what we at CFSBK call a TFBA. That’s the yin and the yang of Coach Katie: totally goofy and deadly serious, easygoing and hardcore, banjo player and Doctor of Physical Therapy, happy-go-lucky and competitive to the bone. Keep that in mind.

Katie Harper was born in Montgomery County, Maryland in the Washington, D.C. burbs. An only child until the age of 14, she learned to keep herself entertained, mostly by exploring, rolling around in the dirt, and just generally “getting as gross as possible.” Katie would ride bikes with the neighborhood kids and was extremely proud of her red Razor scooter. “I could do some sick 2-inch jumps,” Katie still proudly reports. Watch out for her in the Razor Scooter event of the 2021 CrossFit Games.

Rolling around in the dirt and doing sick jumps wasn’t the only way Katie kept busy. Naturally curious, she has always loved to tinker. One afternoon she and the neighborhood kids took apart a whole oven and gazed with fascination at the heating coils. Her grandfather taught her how to use tools, and she spent lots of time in the garage building things and taking things apart—more building than taking apart. Katie got do lots of traveling all over these great United States in her grandparents’ rusty old Ford Econoline van. She and her mom and aunts and cousins and grandparents would all pile into the RV and drive all over the Midwest visiting family.

Katie’s childhood may sound idyllic, but like most childhoods, hers was punctuated by moments of great sadness and feelings of instability. At the age of 12, her parents got divorced, and Katie described this time to me as a fragile, traumatic period. With time and communication, however, Katie has ended up getting along with everyone in her family, which is not exactly a surprise if you’ve observed how well she gets along with everyone at the gym. She’s happy to have a stepsister, Jackie, and her stepdad is her best friend.

Many good things came out of this difficult period. Quality time with her dad, for example, got even more quality. He made Katie watch sports—the NBA, NCAA basketball, the NFL, and anything else that happened to be on TV—which cultivated her love of competition. This all culminated in her dad buying her a football referee video game; as in, it was a game in which you played football but a game in which you were the ref. Insanely boring, but the tradeoff was that he made sure she knew how to throw a football.

As a shy high schooler, sports were Katie’s way of socializing and having fun. Her athletic pursuits stretched all the way back to the age of 4, when her mom signed her up for gymnastics because she kept running into walls. It helped with her balance, and because she’s a born-and-raised Marylander, Katie started playing lacrosse at 5 years old. It was with those neighborhood kids again—no regulation sticks and their goalie was a trashcan. So by the time Katie got to high school she was playing field hockey, track, and lacrosse—this time with a real goalie.

Athletics and music have always been dominant themes in Katie’s life. Her family founded the yearly Old Songs Folk Festival in 1980, and she’s been going to camp on the outskirts of the festival ever since she was a young child. Folk music is in her DNA, so when she finally got to New York, one of the first things she did is start going to open mic night at The Bitter End. Katie’s longtime love of folk music recently led her to take up the folkiest instrument she could get her hands on, the banjo, and she’s been taking lessons at the Jalopy Theater’s School of music to get that twang just right.

If Katie’s DNA is 50% folk, the other 50% is Terrapin—no, not the turtle (that’d be weird, wouldn’t it?) but the University of Maryland Terrapins. She’s a diehard fan, which makes sense given that she practically grew up on campus. Both of Katie’s maternal grandparents are psychology professors at Maryland, and her grandpa started bringing her to campus as a young kid, putting her to work as his “TA.” This may have been in violation of child labor laws, but Katie loved it, and it cemented her status as a diehard Terps fan for life.

When it came time to pick a college, Maryland was a no-brainer. And as you may have already guessed, playing a sport was also a no-brainer. By this point, she had already tried just about every sport you could imagine, including swimming and diving, but as Katie told me, she’s “always been better at things that require a stick.” So Katie joined the UMD club lacrosse team and signed on for practice 5 times per week.

Then came The Great Ankle Sprain of 2010. “Ironically,” Katie told me, “I was a little tipsy and trying to jump up to grab a strip of yellow CAUTION tape from a balcony. I rolled down half a flight of stairs. Good times.” Katie’s 15-year lacrosse career was all but over, and she couldn’t walk properly for 6 months. But this incident led her to her current passion and career path. Unable to play lacrosse, Katie turned to triathlons. And when tri training got boring… well, you probably know what happened next.

In 2012, not long after she graduated from UMD, Katie’s friend convinced her to join a small garage gym called CrossFit Critical Mass, and she hopped aboard right after Thanksgiving. There were only 8 members total, and she had no idea what CrossFit was when she started. But a small gym with a tight-knit group meant lots of 1-on-1 attention, and the coach kept encouraging her to come back. She quickly found herself hooked.

By the time she graduated college, Katie knew she wanted to be a physical therapist but still wasn’t sure exactly how she would approach it. The integrative, holistic approach of CrossFit that she was introduced to at Critical Mass helped her to see how all her interests could fit together. At the time, she was working as an aide at a physical therapy clinic. Seeing the potential to join her love of movement and her desire to help people, Katie started applying to Doctor of Physical Therapy programs.

Katie took advantage of rolling admissions and applied to the PT program at Long Island University, Brooklyn. The rest, as they say, is history. Katie had become aware of CrossFit South Brooklyn when we hosted the announcement of Open Workout 13.2. So when the acceptance from LIU came through, she immediately knew that CFSBK would be her gym. She joined as a member not long after arriving in Brooklyn in July 2013 and took advantage of that sweet, sweet student discount.

Many blog readers can probably relate to Katie’s story: she was nervous to move to a new place, but CFSBK quickly became home. Right away, she noticed that CFSBK’s athletes were serious, and she found that a bit intimidating at first. Everyone was incredibly friendly, but the environment wasn’t as cheerleader-y as it was at her previous gym. When she looked at the blog to prepare for class, she had no idea what the percentages meant, and her mind was blown when people broke out the fractional plates on Back Squat day. CFSBK athletes knew themselves better.

But far from turning her off, this new training environment helped her get more serious about CrossFit. Not surprisingly, Katie tends to get laser focused on things that are important to her, so her classes at CFSBK became the perfect complement to all of the understanding and mastering she was doing in school. Around this time, she got her CrossFit Level 1 Trainer certification to better understand the relationship between CrossFit and physical therapy.

KHarpz also go injured around 2 months into her training, hurting both her shoulders and probably tearing her right rotator cuff. It took her close to 6 months to fully recover, but she came back stronger and healthier than ever and experienced another big mental shift in her approach to CrossFit. One day in the summer of 2014 Coach Ro said to her, “Let’s get a team together. We’re gonna go to Regionals.” That was exactly what she needed to hear. “If Ro thinks I’m good enough to go to Regionals,” KHarpz thought to herself, “I’m gonna go to Regionals.” She just needed that push, that voice to tell her she had the right stuff. It’s been her goal ever since.

Reaching that goal would mean dedicating more of her life to The Sport of Fitness, so the move to coaching was a natural progression. She first approached Coach David right before the shoulder injuries, when she still wasn’t so sure. David gave her a good perspective on what it would be required to become a coach. Katie was still in the thick of grad school at the time and didn’t really know what the future would hold. She thought long and hard about what she wanted for her life and career, ultimately deciding that she wanted to stay in New York for another 3 years.

8 months later, she approached David a second time. Katie had decided that coaching was in her future, and David agreed to bring her on. The biggest challenge, she says, was getting past what she calls her “situational shyness.” Talking in front of groups was her biggest fear, so right away she set about trying to become more confident, to curb her fumbling and “nervous rash talking.” It was the best feeling in the world when she started to feel comfortable at the whiteboard.

As far as training for Regionals goes, that situation has changed a bit, as you may have read, for reasons way beyond Katie’s control. But she recently qualified for Wodapalooza, which takes place in January in Miami, and a bunch of CFSBKers are headed down to cheer her on. She also recently left her full-time physical therapy job to focus completely on coaching and her own training. Coach Keith, who KHarpz calls “The Overtraining Police,” has helped in both respects. He keeps her honest and grounded.

What does the future hold? Well, for one thing, Katie wants Coach Whit to teach her how to surf. For another, Katie wants to be one of the more sought-after physical therapists for CrossFitters and weightlifters. One thing that is certain: she’s already an excellent coach. I’ve personally taken more than a few classes with her and can report that that situational shyness is gone. Coach KHarpz is completely herself: fun, funny, but completely focused on the members she’s training. As we did our interview for this piece, she housed a plate of steak and eggs to fuel her training. “I’m gonna eat breakfast for all 3 meals today,” she proclaimed. And we all know Katie finishes what she starts.

News and Notes

• Look back over years of CFSBK’s Underneath the Hoodie series over on our Articles & Media page! 
• The 2019 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. The wall calendar is available for a sliding scale donation of $30-60 or more. A limited number of calendars are on their way to the gym but they are sure to run out quick.  Never fear, you can place your order HERE. The deadline for orders is  Saturday, December 15th.

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Yesterday’s Results Board: Rope Climbs | Squats, Kettlebell Swings, Sit-Ups
Vanishing Nutrients Scientific American
What Exercise Science Can Learn from CrossFit CrossFit Journal

Rope Climb (Bring tall socks today!)

20 Minutes for Quality:
1-3 Rope ascents (or 3-6 rope climbs from floor)
8 Filly Z-Press

Spend a minute or two each round on rope climbs at an appropriate scale, and work up to challenging load on the presses.

Post work to comments.
Week 2 of 8

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AMRAP 8 Minutes:
40 Squats
30 Russian Kettlebell Swings, as heavy as possible 
20 Sit-Ups

Post rounds, reps, and Rx to comments.

Sofia, one of the 1st place winners of last year’s LFPB Challenge

The 2019 Look, Feel, Perform Better Challenge

It’s that time of year again: New Year’s resolution time. While we believe it’s best to make choices in accordance with your goals and values all of (or at least most of) the time, we recognize that many of us use markers like the beginning of the year to kickstart positive changes. This year’s Challenge will follow a similar model to last year. There are 2 levels that you can choose to participate on in the Challenge. On Level 1, you’ll focus primarily on food quality and eating from a large spectrum of whole foods (lean proteins, veggies and fruits, whole grains, and legumes). This is a perfect place to start if you’re new to healthy eating or are having to re-learn what that means for you. On Level 2. you’ll be tracking macronutrients and focusing on eating particular quantities of them, adjusting along the way as necessary. As we’ve done for a few years now, we’re following a 12-week format. The reason behind this is that while extreme short-term actions can bring rapid results, we’ve often seen this result in a “crash” where the individual rebels against the limiting factors of an extreme dietary challenge. We’d rather you have more inclusive food options and change a few manageable things over a longer period than change many things for 6 weeks only to get lost in a haze of bagels, beer, and chocolate cake once the Challenge ends.

Who?

The entire CrossFit South Brooklyn community.

What?

A 12 week challenge meant as a collective kickstart toward healthier nutrition and recovery habits.

Where?

Right where you are! Participants are encouraged to organize “rest day dinners” either in your homes or out at restaurants with fellow LFPBers. There will be twice monthly (non-mandatory, but helpful) LFPB Challenge Meet Ups at the gym in addition to weekly email “high fives” from us. The key to success is not sweeping immediate change but rather consistent practice each day, so consider scheduling some time to set aside each day to work towards your goals

When?

There is an Info Session and Q&A on Saturday, December 15th at 9am in the Annex. Here we’ll answer any questions you have. The dates of the challenge are from Tuesday, January 1st 2019 through Sunday, March 24th 2019. We’ll also be hosting a potluck dinner at the gym on Saturday 2/9/19 where you can meet and greet with fellow SBKers and sample some delicious ways they keep on track with food choices.

What will I need?

For Level 1, only a desire to begin to make informed and better food choices. For Level 2, you’ll need a food scale and a set of measuring cups and measuring spoons since you’ll be measuring out servings of lean protein, clean carbs, veggies, and fats. Whichever level you choose, you should plan to do a bit of food shopping and prep beginning the first week to make good food choices easy.

Most people will get great results and remain more sane on Level 1. Eating precisely by weighing and measuring foods works great, IF you’re the type of personality that doesn’t obsess over food choices. If you’re not sure which way to go, choose Level 1.

Guidelines for both levels can be found on the 2019 LFPB Challenge page.

Why?

To look, feel, and perform better! And, for some sweet prizes!

Wait, did you say prizes?

Yes! The grand prize for both the men’s and women’s category is one month of FREE unlimited training at CFSBK, a $250+ value! There are also 2nd and 3rd place prizes for the men’s and women’s categories including a punch card or free specialty classes at CFSBK and a personal training session!

Alright, you’re in? Great!

How To Participate

Complete the following steps by Sunday, January 6th in order to participate and be eligible for prizes:

• Sign your name on the big list in the community area of the gym.
• Sign up at front desk or the CFSBK Online Store. This is a 3-month program, paid in 3 installments of $30. The first payment will be charged at registration, with the following 2 payments automatically charged each month thereafter. ($90 total plus NY sales tax)
• Answer a few brief questions and submit your “before” photos according to the guidelines on the Look, Feel, Perform Better website. These entries are private will not be published or seen by anyone other than us without your consent. You can access the 2019 LFPB Challenge Entry Form HERE.
• Perform the Capacity Test WOD and record your results.
• Track points earned daily on the spreadsheet based on how well you’re complying with the guidelines.
• Complete your Post-Challenge submission by March 29th, at the end of the Challenge
• Participate in bi-monthly Virtual Classroom Sessions on Facebook Live. Each session will include a brief topical lecture followed by Q&A. They’ll be Mondays from 1:10pm until about 1:40pm on the following dates (subject to change): 1/7, 1/21, 2/4, 2/18, 3/4, 3/18.

New Year’s Day Special Event: Yoga, Mindfulness, and Intention Setting Workshop

Join Sasha Slocombe and Coach Chris Fox from 9am to 10:30am, Tuesday, January 1st and start off 2019 with intention. By developing a connection between the body and breath, you’ll be able to come back to the breath when difficult times arise whether in yoga, CrossFit, or life. We’ll begin with a yoga flow (accessible to all levels of experience) before moving into breath work and learn a few simple ways to work with your breath to help bring you back to balance, whenever, and wherever you need it. You’ll also learn a simple full-body relaxation technique that takes only moments, and can be a very useful tool to have during times of stress or indecision.

Intention setting is more than making resolutions, more than wishing and hoping for things to change. Today you’ll set an intention for action as you move forward into the coming year. Resolutions tend to be flimsy and negative, focusing on outcomes like “lose 10 lbs,” vague notions like “get in shape,” or things you want to stop doing like “eating carbs.” Today (and everyday) is an opportunity to ask yourself, “What do I want to have happen, and what steps must I take to get there?” You’ll spend some time thinking on a time when you were successful at overcoming an obstacle, no matter how small, and what practices helped. You’ll identify a goal you have for the future, and begin to clarify for yourself not only how to get here but why it matters to you.

This community workshop is open to all members and non-members with a $10 suggested donation.

REGISTER HERE

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Yesterday’s Results Board: Run, Clean
The Humble Brilliance of Italy’s Moka Coffee Pot Atlas Obscura
Why Jack LaLanne Is One of the Most Influential Athletes of All Time BarBend

WOD 12.8.18

For Time:
2 Rounds
400m Run
9 Squat Cleans 135/95/45

2 Rounds
400m Run
6 Squat Cleans 185/125/75

2 Rounds
400m Run
3 Squat Cleans 225/155/95

30 minute cap

If the runs take you longer than 2:30 on average scale to 270m to keep intensity up. The barbell load should begin light-medium, move to medium-heavy, and finish on the heavy side for you. The reps can be cycled in the fast and proficient end, but bailed singles are certainly okay.

Post time and Rx to comments.

Next Sunday: Starting Strength Program Total

Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle next Sunday, December 16th starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

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Yesterday’s Results Board: WODurday
Analyzing the Squat Starting Strength
Mark Your Calendars: 2019 CrossFit Open Dates Announced Morning Chalk Up