Fitness and Performance: 3 x 5 Linear Progression 
Add 5-10 lbs to last week. If this is your first exposure this cycle then back off sufficient enough from last cycle and plan to hit your 5RM for 3×5 in week 8.

Post loads to comments.
e2/8
_____________________ 

5 Rounds or 18 minutes:
5 Front Rack Reverse Lunges* Left
5 Front Rack Reverse Lunges* Right
10 Kipping Toes to Bar or Kipping Knee Tucks 

Post rounds and Rx to comments.

Is texting destroying your body? Mobility|WOD thinks that the damage caused to the body from too much texting is reaching epidemic levels. The average person is spending 2 1/2 hours a day on their phones–usually in a broken, head forward position. The result is “camel neck,” an unsightly bump on the back of your neck, not to mention a host of downstream disorganization. It’s not just a drooping head at fault here. We’re often holding our phones in compromising positions, from the shoulders down to our grip on the device itself. Learn more by watching this video, and more from K Starr. 

• Happy birthday, Jenny M.!

Introducing: Next Level Weightlifting Club at CFSBK

The Next Level Weightlifting Club offers Olympic lifting with strength training and mobility all in one. Lifts that will be performed include: 

• Snatch
• Clean
• Jerk
• Front Squat
• Back Squat (high bar)
• Press
• Push Press
• Snatch Pull
• Clean Pull
• Deadlift (Clean/Snatch style) 

Weightlifting classes will be held in two-hour windows. While there will be a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved will receive the week’s program which they can either do during the training session or on their own times during open gyms. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via email and can submit videos to be evaluated and critiqued. Think of him as your personal coach.

While there are universal weekly workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress. 

“Participants can expect to build a strong foundation focused around proper technique, mobility, and attention to individual weak points. Building this foundation will not only help lead to higher lifts but also set the base for continued and consistent progress. Moreover, by developing proper technique, mobility, and focusing on weak points, participants will become more confident, less prone to injury, and more consistent lifters. All of this giving you the tools for a longer, healthier, stronger career with the Olympic lifts.” —Next Level Weightlifting

Typical Sessions Include:

• Warm-up/Next Level Oly Yoga
• Heavy Lift (Snatch/Clean/Jerk)
• Light Lift (Snatch/Clean/Jerk)
• Squats
• Pulls/Presses
• Mobility 

Class Times:

Monday 7:30-9:30pm
Wednesday 7:30-9:30pm
Friday 6:30-8:30am

Program Price Options:

3x/Oly $200 (Weightlifting Club only)
2x/Oly $150 (Weightlifting Club only) 

Please note that you have the option of adding on either a 2x/week or 3x/week Crossfit membership as well:

+2x CF Add-on $100
+3x CF Add-on $150

$30 drop in (non-members), $25 drop-in (active members)

REGISTER HERE  

Your credit card will be charged immediately at a prorated rated for the rest of the current month. This membership will then automatically renew on the first of every month moving forward until cancelled.

*All new members must reach out with their relevant experience in Olympic lifting before purchasing a membership. Any questions regarding this program can be sent to info [at] CrossFitSouthBrooklyn.com and olympiclifter88 [at] gmail.com.

_____________________ 
11 Signs of a Great CrossFit Gym Breaking Muscle 

Strong CFSBK women and men represented our gym well this past weekend. A bunch of ladies (Lauren B., Lauren S., Coach Whit, Ellie M., and Coach Jess) + Pierre D. hit up an Outlaw Barbell Training Camp and Andrew M., Dave F., and Ben W. did the Wall Street Decathalon at St. Johns University. Great work, everyone!

608 Plumbing/Showers Update

Since we know you always yearn to know the intimate details of CFSBK’s bowels, we’ve confirmed that the sewage line leaving the building has collapsed or been damaged. This most likely happened because of the construction work that’s taken place recently in Gowanus. In the next week, contractors will come in and dig up the sidewalk and street, and once that happens, the showers and bathrooms will be up and running again over at 608.

This means you still cannot use the bathrooms or showers, but you can use the water fountain—not to bathe, just to hydrate. Thank you again for your patience, and we’ll keep you updated!

Should I Be Sore After My Workouts?

By Chris Fox 

This is a topic that comes up a lot, especially from members who are newer to training. Let’s look at this important question from a few angles.

Is muscle soreness okay?
Yes, sometimes. Normal training will lead to mild muscle soreness from time to time. Muscle soreness—especially DOMS (delayed onset muscle soreness) that comes on 24-72 hours post-exercise—is a normal part of adapting to a new training stimulus. If you’ve never trained squats, deadlifts, presses, and the variety of conditioning movements we use in CrossFit, then you’re more than likely going to be a bit sore until your body adapts. You should not be sore all the time, however. Being sore doesn’t always mean you had a good workout, and if you’re not sore it doesn’t mean you didn’t work out hard enough.

What creates muscle soreness?
Muscle soreness is created by inflammation in response to micro tears in your muscle fibers themselves (not lactic acid build up as was once thought). Inflammation is a natural part of the adaptation process to a new stress in training. Your muscles perform work that they are not used to, they are damaged slightly by the effort, and in response, new, stronger tissues are formed.

Why am I sorer after certain workouts than others?
The greater the disruption to the system, the more soreness will result. This is why you may be pretty sore when you first start CrossFit and then not so much after a while. If your intensity and volume go up slowly over time, then you will suffer far less muscle soreness. Until, that is, you do a workout that includes a lot of volume of a movement(s) that you haven’t seen in a while. Think “Murph”—that type of volume isn’t part of the regular programming at CFSBK (1-mile run, 100 pull-ups, 200 push0ups, 300 squats, 1-mile run)—so you might be sore for a few days after doing it.

Furthermore, eccentric (lengthening) contractions are known to create more soreness than concentric (shortening) or isometric (static) contractions. A deadlift performed at normal speed on the up and the down portions will lead to less soreness that one where you pick the bar up (a concentric contraction) at normal speed but lower it (an eccentric contraction) much slower than normal. The same principal applies to any movement. Though it’s been long touted that pre- and post-exercise stretching leads to less soreness, the science shows it to have a negligible effect. If it makes you feel good then by all means continue to do it, but there are a few other factors that can make more of a difference.

What factors can mitigate post-workout soreness?
Recovery methods that bring blood flow to the sore muscles can help reduce soreness. Foam rolling, hot baths, sauna, contrast baths, massage, and low-intensity movement can all help reduce muscle soreness.

Somewhat counter intuitively, high intensity workouts have also been shown to reduce muscle soreness. To be clear, I mean high intensity in terms of percentage of a 1RM, not “Damn, that wall ball WOD was INTENSE!” Experts disagree as to why this appears to work, but it is thought to have something to do with exercise-induced analgesia. This is where your body increases pain tolerance thresholds as a response to exercise. For years now I personally have made sure to do a heavy squat session the day after any endurance event. For me that means half-marathons, adventure races, “Murph,” and the like. It’s sometimes tough to get started but I’ve always found it to work.

Eat more protein, especially around the time you train. Protein is of course necessary to build muscles, but eating some soon after the workout period has also been shown to reduce muscle soreness. 

To sum up…

• You’ll probably be a bit sore when you first start CrossFit, and also from time to time even after years of training.
• Being sore or not does not mean you had a good or bad workout.
• New movements, higher volume, or much higher loads are more likely to make you sore.
• Slow negatives are also more likely to make you sore.
• Recovery techniques like self myo-fascial release, massage, contrast therapy, and very low intensity training can help reduce soreness.
• A heavy strength training session may also reduce soreness.
• Sufficient protein consumption is necessary to build muscle and when eaten around the training period, can reduce muscle soreness.

_____________________ 
Why Is U.S. Women’s Soccer Still Fighting to Exist? The New York Times Magazine 
‘Queen Bee Syndrome’ Among Women at Work Is a Myth, Study Finds The Guardian 

Fitness: 3 x 5 Linear Progression 
Start light enough to add weight for 7 weeks.

Performance: 5/3/1, 3 Week, 70%/80%/90%
Use training max. Need a Wendler refresher? Check out these resources:

5/3/1: How to Build Pure Strength T Nation
Better Than Before: A Review of 5/3/1 Jim Wendler 

Post loads to comments.
e2/8
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Performance
12-9-6-3 Reps for Time
Deadlifts 315/205
Strict Handstand Push-Ups

Fitness
5 Rounds, For Time:
6 Deadlifts 225/155
4 Wall Handstand Kick Ups with a :02 or 2 Wall Walks with a :02 hold

Post time and Rx to comments.

Lindstar’s final class at CFSBK last week before she left Brooklyn

A Parting Love Letter From Lindstar

When I thought about writing my goodbye love letter to CFSBK, I immediately wanted to copy and paste Gina’s letter and just change the names of the cats. Her letter was that good. But alas, instead of reliving that glory, you’re going to have to suffer through my rambling. 

I found CFSBK when I was struggling with a lot of demons and in a very dark place. And it saved my life. I have no doubt of that. I bribed a friend of mine to come to the teaser class with me after a drunken bar conversation with a nice gentleman who used to work there, Shane. I had no idea what I was walking into. My first thought walking through the door in February 2012 was, “Oh shit, this place is way too cool for me. And these guys and gals are way too intense and good-looking. I can’t do this.” I’m happy to say that though I was convinced I might, I did not die during that teaser. I’ve never been “athletic” and it never occurred to me that I might be able to change this. You know, I grew up hearing stuff like “Oh, you’re think not good at math? Just work harder.” The fact that this could be applied to athletic endeavors somehow never crossed my mind until spending that hour plus with Captain DO, which convinced me (I might have been high on endorphins or something) that I *could* do Crossfit and it was for me. I signed up for Foundations that night. 

I’d like to say that the transformation was instantaneous, but it was a process that is still ongoing. I emerged from the warm comforting womb of the double Foxes Foundations, still full of trepidation although much less so than before. But at that time, there was this wonderful option for those of us still scared of *CROSSFIT*, called On Ramp… kinda like a slower paced version of classes… I dunno. I went to those classes, until I was unceremoniously told to GTFO and get into group class. Whatever, jerks. I did. And I haven’t looked back. 

I expected to like CFSBK. What I didn’t expect was exactly how much. I immediately enjoyed the awesome people I was meeting, the friendly, welcoming, and supportive environment, and the stellar coaches, who for some unbelievable reason, never mocked my (lack of) skillz. I kid. Mocking is just not the CFSBK way. What also surprised me was that every small victory in the gym translated into increased confidence, a gift I got to take home with me. Now my head was all, “You didn’t think you could lift that. But you did. BOSS. Don’t think you can write your thesis? You can. MOAR BOSS!” And I did. Which is why I have to write this letter, because I’m a doctor now and have to join the real working world.

Final thoughts: At CFSBK I found friends that became family. I found a safe place. I found a home that sustained me when I was not able to create a home for myself. Home, in this sense, being more than the physical place where you sleep at night. There aren’t words strong enough to describe the physical and emotional impact that CFSBK has had on me, but suffice to say you saved me. Thank you. I will always love you, but please stop making me cry. I promise I will be back to visit sooner than you think. And you know, stalking the blog, like ya do.

_____________________ 
Groundskeepers Turn Into Acrobats Improv Everywhere 

Fitness: 3-3-3-3-3
Work up to a medium heavy and perfect triple

Performance: 80% x 2 x 5 

Post loads to comments.
e1/8
_____________________ 

3 Rounds, Each Round For Time:
500m Row
20 Thrusters 65/45

Rest 2 minutes 

Score time for each round. Goal is to do each set of thrusters unbroken.

Post times and Rx to comments.

Andrew M. getting up | Photo by Thomas H.

News and Notes

• Want to work out at 9am and bring your kids? Now you can, with CFSBK Kids Club, every Sunday at 9am.
• Active Recovery is on at 11am with Coach Fox.
• You know you’ve always wondered, “Gee, what would it be like to row 21,097m?” Well, a bunch of CFSBKers are going to find out today at 2:15pm. They’re showing movies during the event! Stop by and cheer everyone on, or just gape in awe/disbelief/fear.
• We’re still experiencing some plumbing issues and unfortunately cannot offer shower or bathroom services at 608 today. We’ll keep you all updated on their status as the issue gets resolved. We apologize for the inconvenience.

_____________________ 
Denali Patagonia/Felt Soul Media

Fitness: 3 x 3 Linear Progression 
Back off a bit from last cycle.

Performance: 3 x 3 Linear Progression
Plan to hit your 3RM for 3×3 in week 8.

Post loads to comments.
e1/8
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Fitness
AMRAP, 5 Minutes:
30 Kettlebell Swings
20 Box Jumps

Rest 5 minutes

AMRAP, 5 Minutes:
15 Dumbbell Push Press
10 Pull-Ups or Ring Rows

Performance
AMRAP, 5 Minutes:
15 Hang Power Snatches 95/65
15 Box Jumps

Rest 5 minutes

AMRAP, 5 Minutes:
15 Push Presses 95/65
15 Pull-Ups

Post time and Rx to comments.

GD getting set on Thursday during her Personal Training sesh with Coach Ro

News and Notes 

• We’re still experiencing some plumbing issues and unfortunately cannot offer shower or bathroom services at 608 today. We’ll keep you all updated on their status as the issue gets resolved. Sorry for the inconvenience!!!
• SCHEDULE UPDATES: Yoga for Athletes is CANCELED this Saturday (6/13) and Active Recovery is CANCELED next Thursday (6/18). Check out Active Recovery with Coach David at 11am and noon instead!
• Happy birthday, Kate Ru.!

The Bone Marrow Donor Registry Drive at CFSBK Is Next Sunday, June 21 from 9:30am to 2:30pm!

The cure for blood cancer is in your hands.  Every four minutes, someone is diagnosed with a blood cancer like leukemia or lymphoma. For many patients a marrow transplant is the only life-saving treatment, yet 70% don’t have a matching marrow donor in their family, like little Asaya. CrossFit South Brooklyn is hosting a donor registry drive in partnership with BE THE MATCH, which over the past 25 years has managed the largest and most diverse marrow registry in the world and offers support and education before, during and after transplant.

Joining the BE THE MATCH registry is easy!  A representative from BE THE MATCH will be at CFSBK on Sunday, June 21 from 9:30am-2:30pm to explain what it means to join the registry, plus help you understand the health requirements and the commitment.  After completing the necessary paperwork, all you then have to do to complete your registration is give four swabs of cheek cells, that’s it!  Your cheek cells with then be tissue-typed and become a part of the registry doctors around the world search to find matches for their patients for potential bone marrow donation. 

_____________________ 
How One Brain Came Back From Unconsciousness Science of Us 

Our CrossFit Kids get to play a zombie game for their cash-out, thus learning important skills for the inevitable zombie apocalypse. You should probably be jealous.

News and Notes 

• Our very own Mel L. penned a witty/intelligent piece about Star Trek and leadership for Idealist.org’s Careers blog. Check it out: “What Star Trek Taught Me About Leadership.”
• We’re still experiencing some plumbing issues and unfortunately cannot offer shower or bathroom services at 608 today. We’ll keep you all updated on their status as the issue gets resolved. Sorry for the inconvenience!!!
• SCHEDULE UPDATES: Yoga for Athletes is CANCELED this Saturday (6/13) and Active Recovery is CANCELED next Thursday (6/18). 

Liam M. Wants You to Buzz-Off 

Shampoo prices getting you down? Combs too complicated? Constantly running out of Soul-Glow? There’s an easy fix: buzz your head, and help out a great cause at the same time! 

The Boston-based company, One Mission, holds a fundraiser every year where individuals register as volunteers ($35) and then buzz their heads in honor and support of kids with cancer; kids who don’t have the choice to lose their hair. Those with cancer don’t just feel sick, they feel different from everyone else.  By shaving your head, in less than five minutes you can show them they are not alone and that others really do care (and get a t-shirt as well). 

One Mission takes the donations and utilizes them to provide programs and services that lift the spirits of patients and their families, helping the healing and recovery process and make life more livable during treatment and hospitalization. These programs include decorating kids rooms, planning birthday parties, having sports and beauty days, planning special putting and offering family support groups. 

If anyone else is interested in registering as a volunteer and taking a little… well… a lot off the top, let me (Liam M.) know using the email below and we can add to the ranks of the bald army at CFSBK. LiamH.Mulcahy [at] me.com

ICYMI: SAY GOODBYE TO THE CFSBK RSVP!

Dear Members: we are no longer asking that you RSVP to any class at CFSBK. We launched this program to help manage class sizes and better utilize our space but to make a long story short, it wasn’t working, we don’t need it and now we’re ditching it. Please show up to any class without the need to RSVP. We thank our pious members who dutifully RSVP’d to their classes, you guys are wonderful. Please spend that extra couple seconds checking our Instagram account instead!

_____________________
The Spy Who Billed Me Atlas Obscura 
The Disease of Being Busy On Being 

Fitness: 3-3-3-3-3
Work up to a medium heavy and perfect triple snatch.

Performance: 80% x 2 x 5

Post loads to comments.
e1/8
_____________________

Behind the Neck Snatch Push Press + Overhead Squat
Work up a heavy load on the complex. This should ideally be close to or heavier than your best snatch. If you can’t fully squat overhead then perform the push press and lower to your best depth and hold for :02. 

Post what you worked on to comments.

Introducing: Next Level Weightlifting Club at CFSBK

The Next Level Weightlifting Club offers Olympic lifting with strength training and mobility all in one. Lifts that will be performed include: 

• Snatch
• Clean
• Jerk
• Front Squat
• Back Squat (high bar)
• Press
• Push Press
• Snatch Pull
• Clean Pull
• Deadlift (Clean/Snatch style) 

Weightlifting classes will be held in two-hour windows. While there will be a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved will receive the week’s program which they can either do during the training session or on their own times during open gyms. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via email and can submit videos to be evaluated and critiqued. Think of him as your personal coach.

While there are universal weekly workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress. 

“Participants can expect to build a strong foundation focused around proper technique, mobility, and attention to individual weak points. Building this foundation will not only help lead to higher lifts but also set the base for continued and consistent progress. Moreover, by developing proper technique, mobility, and focusing on weak points, participants will become more confident, less prone to injury, and more consistent lifters. All of this giving you the tools for a longer, healthier, stronger career with the Olympic lifts.” —Next Level Weightlifting

Typical Sessions Include:

• Warm-up/Next Level Oly Yoga
• Heavy Lift (Snatch/Clean/Jerk)
• Light Lift (Snatch/Clean/Jerk)
• Squats
• Pulls/Presses
• Mobility 

Class Times:

Monday 7:30-9:30pm
Wednesday 7:30-9:30pm
Friday 6:30-8:30am

Program Price Options:

3x/Oly $200 (Weightlifting Club only)
2x/Oly $150 (Weightlifting Club only) 

Please note that you have the option of adding on either a 2x/week or 3x/week Crossfit membership as well:

+2x CF Add-on $100
+3x CF Add-on $150

$30 drop in (non-members), $25 drop-in (active members)

REGISTER HERE  

Your credit card will be charged immediately at a prorated rated for the rest of the current month. This membership will then automatically renew on the first of every month moving forward until cancelled.

*All new members must reach out with their relevant experience in Olympic lifting before purchasing a membership. Any questions regarding this program can be sent to info [at] CrossFitSouthBrooklyn.com and olympiclifter88 [at] gmail.com.

News and Notes 

• We’re still experiencing some plumbing issues and unfortunately cannot offer shower or bathroom services at 608 today. We’ll keep you all updated on their status as the issue gets resolved. Sorry for the inconvenience!!!
• SCHEDULE UPDATES: Yoga for Athletes is CANCELED this Saturday (6/13) and Active Recovery is CANCELED next Thursday (6/18). 

SAY GOODBYE TO THE CFSBK RSVP!

Dear Members: we are no longer asking that you RSVP to any class at CFSBK. We launched this program to help manage class sizes and better utilize our space but to make a long story short, it wasn’t working, we don’t need it and now we’re ditching it. Please show up to any class without the need to RSVP. We thank our pious members who dutifully RSVP’d to their classes, you guys are wonderful. Please spend that extra couple seconds checking our Instagram account instead!
_____________________
Wheels Up: The Fast, Bruising Life of Lizzie Armanto The California Sunday Magazine
I Can’t Even Saturday Night Live
7 Weightlifting Poems That Will Get You Pumped Clickhole 

Fitness and Performance: 3 x 5 Linear Progression 
Back off a bit from last cycle and plan to hit your 5RM for 3×5 in week 8.

Post loads to comments.
e1/8
_____________________ 

AMRAP 10 Minutes:
30 Wall Balls
20 Burpees 

Post rounds and Rx to comments.

Nishi U. visited CrossFIt Recursive in Madison, WI with her parents who just started CrossFitting. Check out her recommendation for the gym in Travel Gym Recommendations (scroll to the bottom), and post one of your own!

Showers/Bathrooms Unavailable at 608 Today

We’re experiencing some plumbing issues and unfortunately cannot offer shower or bathroom services at 608 today. We’ll keep you all updated on their status as the issue gets resolved. Sorry for the inconvenience!!!

News and Notes 

• Amanda Mc. wrote an article for About.com called “How to Start a Business With No Money,” featuring our very own Captain Osorio.
• If You Haven’t Filled Out Our Feedback Form Yet, We’d Still Love to Hear From You. We have an online feedback form where you can let us know about your experience at CFSBK. We want to know what you like, what you don’t like, and what you’d like to see in the future. 
• The Spiking Tacos have their fourth volleyball game tonight at 8pm at Brooklyn Bridge Park, Pier 5. Come cheer for them, as they are ranked 2nd in the “Social League” division.  

Beat the Heat 

By David Osorio
Originally posted on 6.27.2010 

You’ve no doubt noticed that it’s getting hotter in the gym as we creep into our sixth summer at Degraw Street. This change of environmental conditions comes with some new responsibilities of which we all need to be aware. The two biggest risks when working out in high or humid temperatures are dehydration and heatstroke. Dehydration occurs when your body loses more water than it requires for normal functioning and heat stroke occurs when your body temperature rises faster than you can regulate.  Both of these conditions are very serious and can lead to sickness and even death in extreme cases. That being said, you can do a few simple things to make sure you’re safe while working out: 

1. Hydrate! Drink cold water before, during, and after you exercise. We have water pitchers in the fridge for everyone’s use, and we encourage everyone to bring their own reusable water container but also have cups available if you forget yours or don’t own one. Try to drink water at regular intervals. You want to be taking in more water than you’re losing so don’t wait until you’re thirsty to start chugging. 

2. Listen to your body! If you’re feeling lightheaded, dizzy, nauseous, begin to cramp or display anything resembling fever symptoms, it’s time to stop, cool down, and hydrate. Sometimes during hard workouts we try to “push through the pain,” but remember that putting yourself at risk in order to shave off an extra :15 seconds is both dangerous and contrary to why you’re here in the first place—to get fit!

We also have ice in the freezer available in both cubes and cups that you can grab to eat, rub on your body (head, neck, chest, armpits…), put in your drinks, or throw at Noah. 

If you have any questions, don’t hesitate to ask one of the coaches or post in the comments!

_____________________ 
Inextricably Linked: Mind and Body Strengthadopolis
This Is What Women Who Lift Weights Actually Look Like Buzzfeed
Do I Sound Gay? Queerscreen 

June Athlete of the Month: Micheline Gaulin

By Chris Fox 

It’s June, and the warmer weather chimes in with celebrating one of our chillest gals as Athlete of the Month. Micheline (Mich) has been doing CrossFit since 2009, first with a personal trainer and then in classes at CFSBK about a year later. It’s taken a while but she’s been on a tear as of late! Enjoy reading a bit about this 8am gal who recently completed her first full “Murph.” 

Fox: Hey Mich, congrats on being AOM! I of course I know a bit of this stuff about you but let’s hear it as if I didn’t. What led you to first start CrossFit?

MG: (Laughs) It’s pretty funny now. I was working out at NYSC in Park Slope and had been through a few knucklehead personal trainers. After the last one left and I had some sessions left I decided that I wanted to pick my own trainer so I didn’t get another dummy. I knew which trainer I wanted to work with but didn’t know his name. A day later I got a message from one of the trainers and I was furious. When he called again I very sternly let him know that I was not interested in training with him, thank you very much. Long story short is that I eventually realized that it was you, and that you were the trainer I wanted to work with. I felt silly for a minute but here we are now. Anyway, when you left NYSC to move on to CrossFit and asked me to go with you I was totally in. In fact I was flattered.

Fox: Yeah, you were pretty rude to me on the phone! (Laughs) Glad we figured it all out. Why did you want to work with “that trainer” and what appealed to you about CrossFit South Brooklyn? 

MG: When I saw you training clients at NYSC I could tell that they were really working out. It seemed like fun but was serious at the same time. I wanted to work hard and see results, not waste my time and money. When I first entered the Lyceum in the fall of 2009, I was sold. I thought it was so cool that there were no lights, it was a really sparse place to train with these huge gothic windows providing the only lighting. Only later did I learn that there were no lights because the landlord hadn’t paid the electric bill! About a year later when I left the restaurant I had been working at for a long time in order to open one of my own, I had to stop doing private training for financial reasons. That’s when I started classes. It was intimidating at first, for a while actually, but I believed you when you said you’d come to my apartment and drag me to class if I didn’t show up.

Fox: Yeah, I truthfully didn’t think you’d show up. I’m so glad you did and am so proud of how much you’ve grown both in the gym and outside of it. What was it like to start taking classes after working only with a trainer? 

MG: Like I said, it was intimidating. I didn’t know any of the verbiage, I didn’t know any of the people, I was insecure about my abilities (or lack thereof), and I really didn’t know how to monitor my training. It took me about a year but I made a decision to start taking my journaling seriously and do this right. I wanted to get better, not just pass the time. At the restaurant I’m the only CrossFitter and they all think I’m sort of nuts. When I developed a few friendships from the gym I became a bit competitive since I had people to compare my notes with. Susan P., Lauren S., Christina, and I would nerd out about numbers and a friendly competitiveness was born. The first event I attended was a gym potluck. Susan, Lauren, and I all agreed that we could only come if the others did. Well, the question of the day was “Are you coming to the potluck?” and once Susan said yes then Lauren and I had to also.

Fox: It’s been really great to see how the social side of CFSBK has developed for you. It really does become a reason to make it into the gym and to try just a bit harder. Fitting that as a restaurant lifer, your first gym event was a potluck. Tell us about your restaurant.   

MG: Left Bank is located in the West Village of Manhattan and we’re going on our fourth year now. The space itself seats 55, plus seven at the bar. The food is as natural and organic as we can procure, and all our meats are humanely-raised and locally sourced. Laurence, my business partner and Left Bank’s amazing chef, prepares simple food influenced by France, Italy, and Germany. We aim to be a place where anyone will feel comfortable—locals and visitors alike.

Fox: I can attest to how amazing the food is. You guys allow the ingredients to speak for themselves. I always describe Left Bank as a place where a first date, a marriage proposal, or simply a few drinks and food with friends after work can coexist perfectly. I’m so proud that you’re a successful restaurateur! Tell me about how you balance out such a demanding career with training. 

MG: CrossFit actually played a huge part in keeping me sane when we weren’t sure if the business would be a success. Opening a business is scary. It carries a lot of pressure. The constant fear of failure is there. It felt like if the business failed then people would see me as a failure. There’s also the fact that you don’t really have a schedule. It’s seven days a week, 18 hours a day, whatever is needed. I’d get home from the restaurant at 1am and be at the 7am class. (Thanks for the addition of an 8am class, by the way!) I just kept coming and wanting to make progress.

I come from a less-than-healthy family and it’s important to me to control my own health. When opening the restaurant and dealing also with some family issues, CrossFit became a constant in a world of insecure. Not that you’re ever in the clear, but now that we’re doing well and things are running smoother I can relax a bit. I take care of the money stuff, billing and receiving, and work the door, develop relationships. A huge part of the business is simply developing relationships and caring about people. I used to take care of the wine but gave that up. Nowadays I just want to enjoy good food and good wine with good people.

Fox: I recall you looking pretty bleary-eyed at some 7am classes. It must be nice to relax just a bit now. Tell us about where you’re from. How’d you wind up in NYC? What do you do besides work and CrossFit?

MG: I grew up in Toronto, one of four daughters. I’ve always been in the restaurant business and was doing pretty well in Toronto and actually bought a home there. I’d planned on staying but in 2002 I visited the guy I was dating who was in New York on a work visa. I no longer feel the same about the guy but am still in love with this city. I first rented then sold the house in Toronto and moved to 10th Street in Brooklyn that year. Outside of CrossFit and work I don’t do much. I like to travel but have nothing planned right now. I did do Paris solo for my 40th birthday, which was very memorable. Other great trips were Japan, Barcelona, and San Sebastian. My current favorite hobby is reading the paper in Prospect Park with Spanky. 

Fox: Spanks! The new addition has been fun to watch, too. Tell us about your little old man.

MG: He’s a senior dog and was adopted at The Humane Society of New York. I was looking to adopt and had seen a few dogs. I almost adopted a dog from Sean Casey but then they told me he hated men. A friend advised me to adopt a pet with no issues as it was my first. I visited HSNY and when they brought out Spanky, my first thought was that he was so ugly. He looked old, and tired. Of course as soon as they placed him in my lap all that changed. He’s the best and I’ve never been happier.

Fox: He really is a funny little dog. Plus, Team Spanky kicked ass at “Murph” this year! You finally own kipping pull-ups! What else are you working on goal-wise at the gym? What are your goals? 

MG: Oh my god—I’m so happy to have kipping pull-ups. Double-unders aren’t scary anymore either. I’m working on developing my capacity in the Olympic lifts, specifically the clean and jerk. Christina is at 105. I’m at 98 and I’d like to catch her. I love deadlifts since I feel so strong doing them. I hate burpees. Hate them.

Fox: Speaking of getting strong, you’ve trained for two powerlifting meets now—Tough Titsday and Iron Maidens. Can you tell us about those experiences? 

MG: They were super fun and everyone should do it. It’s crazy and scary and nerve-racking, but once you get to the gym and realize everyone is just as nervous as you it becomes a great experience. I really enjoyed training and competing and pushing my lifts into new places. Each meet has had PRs for me.

Fox: Last question. What do you think we should look for in a future AOM? 

MG: I guess I’d say someone who is a good rack-mate. Someone who is focused and pushes themselves regardless of the relative amount of weight, who cares about what they’re doing. And this is harder to put in to words, but someone who reinvents themselves through the gym. I know that I’ve gone through that process.

Give Us Feedback!

Your opinions and feedback are extremely important to us. We have an online feedback form where you can let us know about your experience at CFSBK. We want to know what you like, what you don’t like, and what you’d like to see in the future. Information from these forms is discussed by staff so we can continue to evolve and best serve our community. Please let us know what you think!

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Gymnastics: The Long Journey Worth Taking The CrossFit Journal
After Water Longreads
The Brief and Tragic Life of Kalief Browder The Atlantic 

Fitness: 3 x 5 Linear Progression 
Start light enough to add weight for 7 weeks.

Performance: 5/3/1
Use training max. Need a Wendler refresher? Check out these resources:

5/3/1: How to Build Pure Strength T Nation
Better Than Before: A Review of 5/3/1 Jim Wendler 

Post loads to comments.
e1/8
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5 Rounds, or 20 minutes:
3 Deadlifts, as heavy as possible (work up in weight)
5 Strict Toes-to-Bar
270m Jog

Post time/rounds and loads to comments.

The legendary Jacinto B. busting through his push-ups at “Murph” 

Our New Programming Cycle Begins Today!

Training Cycle Dates: M 6/8 – Su 8/2
Crush Week: M 8/3 – S 8/9
Transition Week: Will be the first week of the following cycle, starting August 10, 2015

Cycle Goals:

• Handstand/handstand push-up work
• Snatch assistance work
• Continue standardized warm-ups + gymnastics warm-ups

Monday: Press + WOD/Assistance

Fitness 3×5 Linear Progression
Start light and aim to add 2.5-5 lbs each week. If you make 5 lb jumps each week the bar will be 35# heavier in week 8!
Performance 5/3/1 (Use Training Max) 

Wednesday: Back Squat + WOD/Assistance

Fitness 3×5 Linear Progression. Back off a bit from last cycle
Performance 3×5 Linear Progression. Plan to hit your last Intensity Day number for a 3×5 by week 8 

Thursday: Snatch + WOD/Assistance (Overhead Squat/Snatch Balance in NFTs)

Fitness + Performance: Snatch, Hang Snatch, Power Snatch, or Hang Power Snatch

Saturday: Front Squat + WOD/Assistance

Fitness 3×3 Linear Progression.
Add 2-5 lbs each exposure. Back off a bit from last cycle. Plan to hit your 3RM for a 3×3 in week 8
Performance 3×3 Linear Progression
Plan to hit your 3RM for a 3×3 in week 8 

Sunday: Clean and Jerk + WOD/Assistance

Fitness and Performance: Clean, Hang Clean, Power Clean, Hang Power Clean (+ Jerk)

Want to Learn More About CFSBK’s Programming? Check Out These Articles:

• The Underlying Philosophy Behind Programming at CFSBK Chris Fox
• A New Dawn for CFSBK Programming: Fitness and Performance David Osorio
• Low Bar and High Bar Back Squats David Osorio  

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What were some of the biggest improvements you made during last cycle? What are your goals for the upcoming cycle?