Fitness: 3x8 Across
Establish your first 3x8 for this cycle. Leave room to add weight each week for the next 3 weeks. It should feel medium heavy and look perfect.
Performance: Work Up to Heavy Triple
Take 15 minutes to find a heavy triple. You'll have an opportunity to beat it next week. Go heavy, no failing.
With a Partner, complete as many rounds and reps as possible in 15 minutes of:
10 Ring Rows
15 Wall Ball Shots
With a Partner, complete as many rounds and reps as possible in 15 minutes of:
7 Strict L-Pull-Ups
20 Wall Ball Shots 20lb-10' / 14lb-'9'
- These are both done relay style, one partner completes a full round before their other partner comes in to complete the next.
- If you can't do the L-Pull-Ups, you can scale to either knee tucks or having your partner give you a modest manual assist. No bands today.
- Attempt to do the Wall Balls in as few sets as possible each round.
Post Rx, work completed and partner to comments.
Asta F will be in-house this weekend to take Lean Out Challenge photos!
Saturday from 10:30 - 12
Sunday from 11 - 12:15
June Athlete of the Month
The Professor. The Lifter. The Legend! We’re going old school again this month to honor the squat philosopher for all he brings to the table at Crossfit South Brooklyn. He’s been working hard and improving with us for almost three years now so it was only a matter of time and the time is now. Here’s the man, Samir Chopra.
Fox - Chopes! You’re athlete of the month.
Samir - Oh shit, man! I thought you were bringing me up here to give me another one of your head check talks!
Fox - Nope. You’re the current man! Let’s start. How and when did you find CrossFit South Brooklyn?
Samir - I used to work out at Crunch in Fort Greene doing chest and tris, back and bis, and the stairmaster (groan). My friend Sean turned me on to CF mainsite programming and we gave a few WODs a go. The WODs on the mainsite and the photos that accompanied them were particularly inspiring, even if I was modifying the workouts to fit me. Around that time I actually knew Samantha Orme (co-owner of CrossFit Virtuosity) through a friend and she told me she was opening a CrossFit gym in Brooklyn. I didn’t know that there were even CF gyms in NY so that led me on a search and I found David and CFSBK.
Fox - When was that? And what did you first think of CFSBK?
Samir - Well I started Foundations around June 2009. I’d had a few email communications with David and to be honest I was a little surprised when I first met him. I expected him to be this big, tall, white dude...small Colombian dude from New Jersey was not what I thought I’d find! David quickly proved himself to be larger than his stature and I’m so glad I found CFSBK.
Fox - I was also surprised when I finally met David. Anyone from your Foundations still with us? Do you remember your first class?
Samir - My Foundations class was Vincent D, Ariel K and Ben W, Joe W, and Cloyde. All of them are with us, though some less frequently I believe. My first class involved bench pressing and I worked with Alec and Sameer. From that first class I had that feeling like “this is it”. I knew that I’d found a real fitness program. Pretty shortly after however, in July maybe, I had a back injury. This is where David really showed me who he was. He encouraged me to come in and work, and he would create programs for me to work around my injury. I remember you working with me on a pushup and pullup ladder once - individually! I was so impressed with how much care was directed at me and the level of detail in which everything was taught. It sometimes even feels tedious--like those barbell drills we do before the major lifts--but I was and am still amazed at the CFSBK attention to detail because I know it works and is done for a reason. It made me eventually pay that much attention myself and I’ve become much smarter about mobility and checking my ego. Since then, I’ve had a great time here, doing things I didn’t think were possible, like getting muscle-ups, squatting 300 (thanks to our great strength program with Jeremy), or doing stuff like Angie and Murph, which still feels a bit unbelievable.
Fox - Bench press! A chest and tris day to start out! What was childhood like? Were you athletic?
Samir - Athletic? No. Skinny, weak, and bullied? Yes. I grew up in New Delhi, India and never really took to sports - just serious nerding out with books by myself. Two libraries, two cards, eight books out at a time. Then I went to a boarding school as a teen and played a lot of sports: field hockey, cricket, soccer, rock climbing, and most importantly, boxing. I was a flyweight, and I think, pretty good, though I lost in the finals to my best friend’s identical twin!. When I was 20 I came to grad school in Newark, NJ and lived on beer and sandwiches. I would run a bit, became good at doing laps of Central Park, and would try to start a workout routine but I would fall off or fail. This really continued until I found CFSBK. I was pretty proud when I went back to India last year and was able to beat my brother and nephew in a pull up contest!
Fox - Tell me a bit about what you do outside of CrossFit?
Samir - I teach philosophy at Brooklyn College and I love it. I actually just made full professor so that’s kind of a big deal for me! I’ve been there for 10 years and really enjoy teaching. I’m constantly aware of how you coaches impart knowledge and I believe it’s made me a better teacher as well. I like to take on teaching new courses all the time too. A lot of professors won’t do this since you have to write new course material and all. I like it though since it keeps me in the learning mode as well and keeps things fresh. In addition to work which keeps me pretty busy I am an avid reader and music fan. I read the gamut but lean towards non-fiction, history, and philosophy. I’ll usually have 2 or 3 books going at a time and of course, I read review journals like the New York and London Review of Books. Music-wise I am into a lot: old-school metal, death metal, industrial, old rap, also some classic rock and jazz. I was even a Deadhead (?!). My dad listened to an eclectic mix of rock-n-roll, jazz, and blues, and I think that started my love of music.
Fox - Any other hobbies? You write a few blogs too, no?
Samir - I do! I recently became a paid writer for ESPN-Cricinfo at The Pitch, (they pay me enough to buy a few books once in a while!) and I have my own blog samirchopra.com as well. I really enjoy hiking also and have done so at some amazing places. The Himalayas, the Andes (Peru and Ecuador), New Zealand, Colorado, Wyoming, and Montana to name a few. My favorite hobby though is spending time with my amazing wife, Noor.
Fox - You even tricked her into joining the gym so you could see her more! Tell me about you two. How’d you meet?
Samir - Well Noor and I are somewhat activist types and I’d see her at some meetings we both attended. It’s hard not to notice her, all 5’11” of her! I would travel from Brooklyn to the Bronx for meetings that I knew she’d be at just to speak with her. We eventually dated and I smartly asked her to marry me 9 months later. It was one of the best decisions I’ve made in my life. Funny enough, Noor was hesitant to join CrossFit for some time. She thought it was a bunch of douchey guys acting like meatheads. Ha!
Fox - Alright, Samir. Last Q. What qualities should we look for in future athlete profiles?
Samir - There’s been so many times when the only thing that keeps me going through a tough WOD is the person next to me who counts reps for me or someone who yells encouragement from across the gym. I think being encouraging to your fellow athletes is paramount. Also someone who sees this place as not just a gym but a place you go to see your friends and meet new ones. I can have a real crappy day but if I can make it in here, one hour later it’s all good. That’s a really great thing.
Thanks to Samir for being an outstanding member of our community, and for being patient while this article turned around. It’s a pleasure to celebrate your success in the gym and to have your unique commentary running in the gym and on the blog. We look forward to more of the same from you!
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