Bench Press / Bent-Over Row Superset*

1A) Barbell Bench Press

Fitness
3 x 5 Linear Progression

Add a few pounds to last week’s weight.

Performance
3 x 6

Go heavier than last week.

1B) Barbell Bent-Over Row

Fitness
3 x 5 Linear Progression

Add a few pounds to last week’s weight.

Performance
3 x 6

Go heavier than last week.

In both cases, keep these light enough to perform strictly and with solid form. Don’t let these turn into an ego exercise. Really think about the movement rather than the weight moved. Keep the following notes in mind:

1) Set up like a Clean and Deadlift the bar up.
2) Hip hinge until bar is at least below the knee (try to be as horizontal as possible).
3) Maintaining a consistent back angle, pull your elbows up and back and aim to hit your stomach (not your chest) with the barbell.
4) Start with a weight that allows all the reps to be done perfect and without momentum. It should feel too light to start.

*Superset means that you perform a set of exercise A (in this case the Bench Press) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Barbell Bent-Over Row). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.

Post loads to comments.
Exposure 8 of 8

__________________

10 Rounds for Time:
5 Toes-to-Bars
10 Push-Ups
15 Squats
Rest 30 seconds

Score total time. Scale volume or to Hanging Knee/Leg Raises as needed.

Post time and Rx to comments.

Hungry Before or After Class? Read on!

• Schedule Change: Tomorrow’s 6:30pm Active Recovery class is cancelled.

Now Available at the Front Desk: RxBars!

By Chris Fox

When signing in at 597 Degraw (you did remember to sign in, didn’t you?) with our superstar Front Desk staff, you’ve probably noticed a few additions to the area. A few weeks ago we started offering FitAid and PartyAid, and now we’re also offering RxBars for purchase. We’ve long wanted to offer a few products that can help members perform and recover better, and we believe these are a really good option. They’re all natural; gluten, soy, dairy, and GMO free; made from nuts, dates, egg whites; and flavored with the essential oils of ingredients like cocoa, peppermint, and coconut. They taste pretty good and offer a responsible option for a post-workout recovery snack since they’re balanced macro-nutrient wise and don’t pack a huge caloric punch. The average RxBar provides (give or take a bit depending on the flavor) 200 calories coming from about: 22 grams of carbs, 12 grams of protein, and 8 grams of mostly mono-unsaturated fat. Give one a try next time you’re hankering for a snack before or after training!

__________________
Yesterday’s Whiteboard: Clean and Jerk | NFT WORK
Beyond Myth: When Steroids Are Just a Fact of Life Pacific Standard
Death From Space Kurzgesagt

Clean and Jerk Complex

Fitness
Clean Pull + Clean + Jerk:
5 x 1

Warm up to a medium-heavy load and perform 5 reps of the complex at that weight. No press outs, no misses.

Performance
Clean Pull + Clean + Jerk:
Perform singles of the complex at: 70%, 75%, 80%, 85%, 90%, 80%, 85%, 90% (of best C&J)

Go up to 90% if it’s feeling good, and if you feel like you’re in PR territory, then move up. If you’re not feeling great today, then go back to 80% and work up from there.

Post loads to comments.
Exposure 7 of 8

__________________

4 RNFT:
10 yard 1-Arm Farmer Carry, Left
10 yard 1-Arm Farmer Carry, Right
4-8 Pistols or Box Pistols on each leg
30 second Handstand Hold against the wall

Go as heavy as possible on the carries. Pay attention to how you Deadlift the object up and put it back down. HandstandHholds can be from a kick-up or a walk-up. If you can’t hold a wall supported Handstand for at least 20 seconds, then scale to a Tall Plank Hold.

Post work to comments.

Jason M. and Coach Whit at yesterday’s Beat the Streets Throwdown | Photo via CF 718

• Schedule Change: Today’s 11:00am Active Recovery class with Coach Fox is cancelled.

TODAY: Iron Maidens Lift ‘n’ Learn Session

We want to keep the Iron Maidens energy and community connected between Competitions, so we thought it would be fun to get together semi-regularly to train and learn about lifting (and maybe other stuff!) from women achieving great things.

All IM competitors and IM curious are welcome.

__________________
Yesterday’s Whiteboard: Back Squat | Partner WOD
Photographing the CrossFit Games Popular Photography
Being Unfit May Be Almost as Bad for You as Smoking NY Times

Back Squat

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week.

Performance
3 x 2

Heavier than last week’s 4s.

Post loads to comments.
Exposure 7 of 8
__________________

Partner Workout
With one partner working at a time, complete the following for time:
300 Double-Unders
100 Burpee-Box Jumps 24/20″

Break the reps up however you and your partner desire. Scale the Double-Unders to 3x Singles or 1/2 attempts.

Post time, Rx, and partner to comments.

CFSBK Front Desker Lynsey R. does Farmer Carries with a smile | Photo by Thomas H.

• Schedule Change: Tomorrow’s 11:00am Active Recovery class with Coach Fox is cancelled.

August Meat CSA Date Change

Herondale meat CSA customers: please note that the farm has informed us that August’s delivery will be delayed by one week. Instead of Wednesday 8/3, delivery will be Wednesday 8/10. The time remains 6-8:30 pm.

If this is a hardship for you, contact Michele at Mignyc [at] gmail [dot] com immediately to make an alternate plan.

Today: CFSBK at the CrossFit 718 Beat the Street Throwdown

__________________
Yesterday’s Whiteboard: Rest Day
A Data Scientist Discovered the Most Metal Word in the English Language NY Mag
Sohrab Moradi Snatches 190kg, Two Kilos Above World Record BarBend

Video of the Week: 2016 marks the 10th anniversary of the CrossFit Games. Check out this cool retrospective from CrossFit HQ!

This Week at CFSBK in Review

It’s been a hot week in Brooklyn, but it could always be worse. Allow us to cut through the haze and humidity to bring you all the hardest-hitting CFSBK news…

1. This Sunday’s 11:00am Active Recovery class with Coach Fox is cancelled. Still looking to do something other than group class this weekend? Check out Saturday’s 10:00am Yoga for Athletes or 11:00am Active Recovery classes.

2. Michael A. (aka DJ Flash) is CFSBK’s July Athlete of the Month!

3. Want to stay (or get) involved with the Iron Maidens community? Come by the gym this Sunday, July 31st from 2:00 to 3:30pm for the second Iron Maidens Lift’n’Learn Session, another afternoon of all-women lifting featuring a Bench Press session and clothing swap. 

4. We caught you up on the latest news and notes from CFSBK members, including Lisa and Uzef’s new web series, Chris M.’s podcast, and Stella Z.’s quiz team. We love our multi-talented CFSBKers (i.e., all of you)!

5. CFSBK is sending 5 teams to CrossFit 718’s Beat the Streets Throwdown this Saturday. Stop by 718 at 3:00pm to watch the Rx-division action!

6. We’re sad to report that yesterday was the last day of business for our friends over at Sheep Station.
__________________
Yesterday’s Whiteboard: Snatch | KB Swings, Run
This Guy Does 1,200 Push-Ups a Day NY Post
Most Dogs Walked By One Person Super Deluxe
Hips Forward & Up in the Snatch… You Can’t Be Great Without It Catalyst Athletics

Snatch Complex

Fitness
Snatch Pull + Snatch:
5 x 1

Warm up to a medium-heavy load and perform 5 reps of the complex at that weight. No press outs, no misses.

Performance
Snatch Pull + Snatch:
Perform singles of the complex at: 70%, 75%, 80%, 85%, 90%, 80%, 85%, 90% (of best snatch)

Go up to 90% if it’s feeling good, and if you feel great, then move up. If you’re not feeling great today, then go back to 80% and work back up from there.

Post loads to comments.
Exposure 7 of 8

__________________

For Time:
40 Russian Kettlebell Swings 24/16kg
550m Run
30 Russian Kettlebell Swings
400m Run
20 Russian Kettlebell Swings
270m Run

Post time and Rx to comments.

Barbara K. and Jennifer L. work on their kip swings together at Anti-Gravity class

Sheep Station Closing!

Local business and longtime supporter of CFSBK Sheep Station is sadly closing their doors after a decade of service in the area. Owner Jason C. and his wife Meredith S. are both gym members and have graciously provided beer and support for many of our community events. We are truly sad to see them go but look forward to their new ventures.

Sheep Station closes tomorrow, so they’re having a farewell party tonight. Happy hour all night or all you can drink for $40 from 7-11pm. Sheep Station is located just around the corner from the gym on 4th Avenue and Douglass. Hope to see some of you guys there!

This Saturday: CFSBK at the CrossFit 718 Beat the Street Throwdown

Let’s End This Debate: Does Lifting Weights Make Women “Bulky”? BarBend

Front Squat

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week.

Performance
3 x 2

Heavier than last week’s 4s.

Post loads to comments.
Exposure 7 of 8

__________________

“Annie”

50-40-30-20-10 Reps for Time of:
Double-Unders
Sit-Ups

Sub for Dubs is 3x Singles or 1/2 Double-Under attempts. Elbows must reach past knees on Sit-Ups. Anchored is ok.

Post time and Rx to comments.

Coach Nick, Richard G., and Ben L. chipping away at Sunday’s marathon row. Congrats to all who participated!

News and Notes from CFSBKers

• Lisa F. and Uzef G. recently completed the first season of their comedy web series Makin’ It! Now they’re raising money for Season 2 and love your support. Let’s help them out!
• The most recent episode of Chris M.’s podcast looks at a new study testing a ketogenic diet’s effects on weight loss and performance over 6 weeks in a 6-7 minute CrossFit WOD. Check it out. Interesting stuff!
• A note from Stella Z.: “Brainz N Gainz, the CFSBK pub quiz team, competes on Wednesday nights at The Rock Shop. Trivia starts at 8:30 but feel free to show up earlier to claim seats or drop by later and join us while we’re quizzing away. Exercise your mental muscleswe totally welcome sweaty people from 7:30pm class, BTW! E-mail stellavision [at] gmail.com to get on the mailing list, or just show up at the Rock Shop and look for us!”

Tweet the Deets

We’re totally crushing on all you guys and we love to hear what you’re up to. Got something of note going on in your life? Let us know! We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états, or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn [dot] com.

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Yesterday’s Whiteboard: Rest Day
The New Science of the Creative Brain on Nature Outside
Beat That Wall, or American Ninja Warrior in Troubled Times Vice

Pearl C. moves some weight at the Iron Maidens Raw Open back in March. Want to stay or get involved in the Iron Maidens community? Read on!

This Sunday: Iron Maidens Lift ‘n’ Learn Session

We want to keep the Iron Maidens energy and community connected between Competitions, so we thought it would be fun to get together semi-regularly to train and learn about lifting (and maybe other stuff!) from women achieving great things.

All IM competitors and IM curious are welcome.

__________________
Yesterday’s Whiteboard: Bench Press / Bent-Over Row | Front Squats, Push Presses, Pull-Ups
No Intensity, No Results CrossFit Journal
Fraser Wins First Games, Davidsdottir Repeats CrossFit Games

Bench Press / Bent-Over Row Superset*

1A) Barbell Bench Press

Fitness
3 x 5 Linear Progression

Add a few pounds to last week’s weight.

Performance
3 x 6

Go heavier than last week’s 8s.

1B) Barbell Bent-Over Row

Fitness
3 x 5 Linear Progression

Add a few pounds to last week’s weight.

Performance
3 x 6

Go heavier than last week’s 8s.

In both cases, keep these light enough to perform strictly and with solid form. Don’t let these turn into an ego exercise. Really think about the movement rather than the weight moved. Keep the following notes in mind:

1) Set up like a Clean and Deadlift the bar up.
2) Hip hinge until bar is at least below the knee (try to be as horizontal as possible).
3) Maintaining a consistent back angle, pull your elbows up and back and aim to hit your stomach (not your chest) with the barbell.
4) Start with a weight that allows all the reps to be done perfect and without momentum. It should feel too light to start.

*Superset means that you perform a set of exercise A (in this case the Bench Press) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Barbell Bent-Over Row). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.

Post loads to comments.
Exposure 7 of 8

__________________

3 Rounds for Time:
15 Front Squats 95/65
15 Push Presses 95/65
15 Pull-Ups

The barbell comes off the floor. This should be on the light side light and will be unbroken sets on the fast end. Sub Jumping Pull-Ups or scale volume as needed.

Post time and Rx to comments.

CFSBK Athlete of the Month Michael A. “I was in 11th grade,” he explains, “and DJing pretty heavily.”

July Athlete of the Month: Michael Affronti

By Chris Fox

This month we honor yet another 6am regular. Something in the water? Is the coffee you sip before sunrise somehow more caffeinated, more powerful? We’re not sure, but the 6am class does seem to get after it, and as expected the banter was quite strong during the interview that informed this article. He’s been with us for about 3 years now and from our first introduction (doing a cool down mile on a Saturday with coaches Jess, MeLo, and myself) I knew he was a great guy. I hope you enjoy getting to know a little bit a bit about the “Tornado of Fitness,” Michael Affronti.

Fox: Hey Mike! Thanks for coming in on an evening to sit down with me, and congrats!

MA: Thanks! I just want to say how honored I am to be AOM. You made my whole month when you told me that yesterday. CFSBK is such an important part of my life, and I feel fortunate to be a part of our community.

Fox: Well, it’s very well-deserved. Tell us about how and when you found CrossFit?

MA: I started at CrossFit Belltown in Seattle in 2009, which was and is an amazing gym. I really cannot say enough great things about Nadia and Eric and the place they’ve created. Anyway, I actually found CrossFit through the Paleo/Primal-sphere. The short version is that I’d torn my ACL playing soccer and had a long rehab, during which I continued to eat like someone playing sports for a few hours each day. I got pretty heavy. I found Mark Sisson (Mark’s Daily Apple), Robb Wolf, and a few other sources and began eating a paleo/primal diet, which eventually swung me too far in the other direction. I got too skinny. I wanted to follow a fitness program that would get me results and not be boring. I was tired of my meathead days of following magazine routines at the 24-Hour Fitness. I eventually found CFBT and I was hooked. It’s a beautiful space with a great community, and I quickly began to see results. CrossFit just really clicked for me and when I find something I’m interested in I generally go all in. I eventually pulled some friends in and most of them still train there.

Fox: I’ve heard great things about that gym. I remember watching videos of Nadia and Robb on Kipping Pull-Up progressions. It’s awesome that you got a great start with CrossFit. How’d you wind up with us at CFSBK and why do you stay?

MA: I’m originally from here (Brooklyn and Long Island) but had been living in Seattle since 2004. I decided to quit my job at Microsoft and move back to NY to work on a startup with some friends. Leaving Seattle was really hard and a big part of it was how integral CrossFit Belltown was to my life. Honestly, I was really nervous about joining another CrossFit, but when I came to check out CFSBK, I got good vibes right away. The first person I met was Matt Katz, who chatted with me a bit, which put me at ease. I did “Diane” at my first 6:00am class and then chatted with Peter (Mattis, former AOM) about tech for 20 minutes after class. I felt like I’d found my new gym home. The programming here is a bit different from Belltown’s, and I found myself PRing most of my lifts in the first year, which was motivating. Overall this place is great, and the 6am regulars have a special little relationship. One thing I’ll say about why I love CFSBK is that I don’t have to really work on creating (fitness) goals. The programming is laid out such that it takes care of that for me. As someone who is constantly creating and working on goals in my professional life, it’s quite a relief to come here and zone out in a sense.

Fox: Maybe it’s a “less thinking, more doing” mentality that breeds this interesting 6am group? I’ve heard tales of late nights and mezcal fueled workouts.

MA: Yeah, we’ve obviously found a common bond with CrossFit but our group gets along easily and doesn’t even talk about fitness all the time! There certainly are some late nights followed by early classes that we get through somehow. We’re sort of like a team within a team. We send texts to egg each other on and support each other outside the gym, too. We’ve helped each other through more than a few tough times over the years.

Fox: As someone who rarely coaches 6am group classes, I have to say that walking in and overhearing you guys banter as I drink my coffee is a fun way to start a work day. You’re all there to work but still manage to have fun. Tell us about growing up, where you’re from, and your family.

MA: Of course! I grew up in New Hyde Park, Long Island and all my family is still there. I’ve got a sister, a niece, a nephew, a brother, and my parents all in Long Island, so I visit regularly for family time. I’ve got Brooklyn roots, though. My grandfather immigrated from Sicily in the 40s and eventually opened up Paisano’s Butcher Shop on Smith Street, which my family has run for years. Dad is semi-retired, and now my brother Tony oversees the day-to-day operations. I went to New Hyde Park Memorial High School and played soccer, lacrosse, and football there. I also swam competitively, so I’ve been an athlete of some sort for my whole life. I attended Boston University after high school and stayed active there as well. Fun fact: David Silk was a professor of mine. He showed us his gold medal on day one and sure got our attention.

Fox: I’ve heard rumors that you used to DJ?

MA: Sure did. DJ Flash! I got the nickname since I was “the fast guy” on the soccer team. I am very passionate about music and am always looking for something new to learn. In high school I bought a double tape deck and started recording and mixing songs from the radio. I gave away the tapes to some of my friends and they were into it, so I then started selling mix tapes out of my trunk. I was once at a sweet 16 party with a pretty bad DJ and no one was dancing. I approached the booth and said “Listen, if you just play this tape people will come back on to the dance floor.” Well, they did. DJ Flash to the rescue!

Fox: You were entrepreneurial pretty young! What do you do now?

MA: Actually, I started my first business when I was 10, making menus for local restaurants! I’m currently VP of Product for Fuze, a technology company that builds communication apps for large companies. It’s like WhatsApp and Skype but for enterprises. Prior to Fuze I was helping run a startup called Contactive here in NYC. I spent the first ten years of my career after college living in Seattle and working at Microsoft building communication and social experiences in Microsoft Office.

Fox: How about in your spare time? Any hobbies? 

MA: I’m fortunate that my work allows me to pursue one of my favorite hobbies, which is travel. I travel a lot for work. Whenever possible I turn a few days surrounding a work trip into some adventure travel, and of course, visit new CrossFit gyms whenever I can. I was recently in Iceland and loved every minute. I go to concerts as often as I can, as often as once a week. I recently saw Balkan Beat Box who killed! I mentor frequently also, working with startups here in NYC and also speaking regularly at my high school alma mater about picking and growing your career. I’ve also got a blog, where I post monthly on various topics and have recently become a writer at Inc.com! I also teach a course at General Assembly on Product Management and Entrepreneurship.

Fox: You’re a pretty active guy! Great stuff. Last few questions. Getting back to fitness, what are your current goals in the gym?

MA: I’d have to say increasing my technical skill on the Olympic lifts so that they catch up with my strength numbers. When I first started, I needed to get my gymnastics skills up, and I’m pretty happy overall with that area. I’ve been working on staying humble with my numbers, especially after a few minor injuries.

Fox: Alright Michael, last question. What do you think we should look for in a future AOM?

MA: Someone who leads by example, makes sure people feel included. Sticking around so folks finish together is so important, I think. You can always put your weights away a few minutes later once the last person finishes. Also, someone who busts ass a bit!

__________________
Weighting Game CrossFit Games

Clean and Jerk Complex

Fitness
Clean Pull + Clean + Jerk:
5 x 1

Warm up to a medium-heavy load and perform 5 reps of the complex at that weight. No press outs, no misses.

Performance
Clean Pull + Clean + Jerk:
Perform singles of the complex at: 70%, 75%, 80%, 85%, 90%, 80%, 85%, 90% (of best Snatch)

Go up to 90% if it’s feeling good, and if you feel great, then move up. If you’re not feeling great today, then stay back around 80% and work there.

Post loads to comments.
Exposure 6 of 8

__________________

4 Rounds for Time:
20 Dumbbell Power Snatches, Alternating
20 Burpees
20 Box Jumps 24/20″

Use a heavy dumbbell for the Snatches and alternate arms each rep. Rx would be 1/3 of your bodyweight.

Andre and Monique did quite a bit of CrossFitting during their honeymoon in Europe. Here they are at CrossFit Digbeth in Birmingham, CrossFit Perpetua in London, and CrossFit Original Addicts in Paris. Congrats, you crazy kids!

Marathon Row and CrossFit Games BBQ

There are two big things happening at CFSBK today! The big things are as follows:

1) Coach Nick’s marathon row is happening today at 2:15pm. There’s still time to sign up! Remember: you can also do it with a partner or three. Proceeds benefit Row New York, and you can donate here even if you can’t make it to the row.

2) We’ll be BBQing and showing the final day of the CrossFit Games on our big screen at 597. After Anti-Gravity, around 3:00pm, we’ll start grilling and screening the Sunday events at the gym. All are welcome! The gym will have some beer but otherwise, BYOB.

__________________
Yesterday’s Whiteboard: Back Squat | Power Snatches, Thrusters, Deadlifts
Designing and Active, Healthier City NY Times
Nowhere to Hide CrossFit Games

Back Squat

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week.

Performance
3 x 4

Heavier than last week.

Post loads to comments.
Exposure 6 of 8
__________________

For Time:
10 Power Snatches 135/95
15 Thrusters
30 Deadlifts
15 Thrusters
10 Power Snatches

Use the same weight for all three movements. Use the Power Snatch and Thruster as a guide when scaling. It should be on the heavy side for those movements and light for the Deadlifts.

Post time and Rx to comments.

Things got intense at last Saturday’s Spikeball tournment

• There’s still time to sign up for Coach Nick’s marathon row this Sunday! Proceeds benefit Row New York, and you can donate here even if you can’t make it to the row.
• Also tomorrow: we’ll be showing the final day of the CrossFit Games on our big screen at 597. After Anti-Gravity, around 3:00pm, we’ll start grilling and screening the Sunday events at the gym. All are welcome! The gym will have some beer but otherwise, BYOB.

Farewell, Peter H. and Family!

Longtime CFSBKer and 4:30pm-class mainstay Peter H. is retiring and, sadly, leaving Brooklyn. He wrote a really nice letter to Captain Osorio, and we’re happy to post it here! 

Dear Crossfit Family,

In February of 2009 Chris Jesinky and I had been running around Prospect Park a couple times a week for years. We hated it. Every time we’d start I’d say, “Slow down, there’s no bears chasing us” and we’d creak and trudge along. Then one day Chris says his buddy, a Fire Dept. Captain, told him about this new thing all the firemen were doing and that he wanted to try it: Crossfit. “Do we still have to run around the park?” I asked. When the answer came back no, I was in.

We showed up at the Lyceum for the first Foundations class and there was Charlotte K., 5 months pregnant with Linus; a whippet Dan L. who wanted to “improve his core so he could do triathalons”; Tal Giat; a bunch of kinda doughy, late 20s bros; and me and Chris. Chris and I both said, “Staving off Death,” when asked why we were there.

David “Cult Leader, David Osorio” Osorio blew my mind. He was ½ my age and 3x my maturity. I was going to do what he said… unless it was too hard and needed scaling. He was the only coach in those days and we paid $20 dollar bills into a blue pencil case sitting on the table at the top of the stairs. What we have now is much better.

In the last 7½ years I have done much more than stave off Death. I became strong enough to win the affections of a beautiful woman and get her to propose to me. We have two smart, strong, good-looking boys. And I have enjoyed the friendship of every single person with whom I have WoDded in all that time. Even if we only worked out together ONE DAY, I felt a close bond of kinship and family that David, and all the coaches he was smart enough to hire and train, worked so hard to instill in every class. CFSBK is a truly magical place where the fire-eaters and the schlubs all struggle together to find their better selves.  I will miss you all terribly.

As I may have mentioned once or twice, I retired from teaching this year and Ann, the boys, and I are moving back to Wisconsin in a few weeks. I have one WoD left, Sunday at 9:00, then I’m off to Crossfit Hoppmann on Lakeland Ave. in Madison. I’ll have an entire set-up in my garage if you find yourself in Madison and need a workout.

With Big Love,

Peter Hoppmann

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The Rise of Women in CrossFit Well Good
How NYers Endured Unbearable Summers Before A.C. Gothamist