Getting Viking Strong at The Global Strongman Gym

Strongman Gym fbs

Last Saturday morning, I finally went to my very first class at the Global Strongman Gym. I didn’t really know what to expect but knew that as soon as it opened in Brooklyn, I would be there to check it out. The new space is HUGE and apparently at least 3 times the size of the old Chelsea location. In the new space, they offer both individual training and a group class to dip your toe into learning the Strongman way. Hans Pirman, who started out as a body builder and personal trainer before finding his passion for Strongman and opening his dedicated gym in 2011, is like meeting a very friendly Viking in person and I knew I was going to like him immediately.

Strongman FBS - Hans

The space is filled with all of the Strongman toys you could want and I wanted to play with ALL of them. For that very first class, about 10 of us showed up…and at least 5 of us had never done it before. The class as Hans describes it is a push movement and pull movement, which makes it sounds like it’s going to be a pretty standard workout but really, it’s anything but! After a short warm up, the first up was a “log” press – the ones we used are a metal version, but in the gym there is an actual log with handles carved by Hans. The ladies were divided off into our own group and at first the log was really light for me, but on round 2, Hans added more weight and when he jumped me up again for round 3, I really started to feel it.  I was so glad I didn’t ask to jump up to the next log size! Also, I pretty much learned in that class that when Hans gives you a weight to lift, you just do it. “Just pick it up” was not a statement to question from the Viking!

Strongman -FBS2

Next up was the pulling portion – working on the classic Strongman move of being able to lift a car. The heavy version in our class was lifting a 450lb tire that was set on a rig with handles, which most of the guys did. Then there was a bar option that the women went on. At first, I felt sort of grumpy that I wasn’t in the tire group but that bar version was heavy…and while the first round was easy(ish), once Hans added plates for that second and third round, it was super challenging. I’m going to work my way up to that damn tire group though! After a few rounds of the Farmer’s Carry, which for my group was 75lbs in each hand (a PR for me), I figured we were done. We weren’t done but it WAS the water break section!

One of the guys in class has been working out with Hans for over year and told me it was the only gym he’d ever been a member of. “The first workout I ever did was supposed to be an hour, I lasted 30 minutes before I seized up. As Hans was stretching me he said  ‘you are very out of shape. Did you know that?’ I was like YES. That’s why I’m here and he told me he could fix that…and he has.” I mean, if you have to pick only one gym ever, Strongman is a very cool one and I also completely see why you’d place your trust in Hans.

Strongman - FBS Atlas Stones

Getting ready for the Atlas Stones, I heard something I’ve never heard in a workout: “Put out your arms, I need to duct tape them.” Again, I didn’t really question Hans, just stuck out my arms and he explained while he did it that it was to protect your forearms when you lifted the cement spheres. I was a little concerned that it’d hurt coming off, but my friend who’d joined me in the class and is a seasoned strongman pro, assured me I’d sweat so much it’d come right off. I was dubious but she was totally right. My stone was the lightest option, 90lbs.  Basically, the goal is to just pull up the stone from the ground into your lap and then roll up your body and hoist onto a chest high platform. Then, pull it off the platform and let this big cement ball drop at your feet to start again – which was easily the only thing that truly scared me during the whole class. I was terrified I wouldn’t move my feet out of the way fast enough. It was fine and once I did it a couple of times, it seemed like the most sensible way to get the thing back to the start.  We did 3 rounds of 5 and even though I stayed at the same weight, that damn ball just seemed to get heavier every round.

We capped off the class with a round of ab work and then the most awesome surprise ever…Hans pulled out a stretching table and called us over one by one to get stretched. It was amazing and the best end to a strength class ever…like Savasana for Strongman.  A few days later, I made my way back to the gym to see if I could take some pictures for this post and Hans asked if I was sore after class. I laughed: “I haven’t been THAT sore after a workout in ages ..and I can’t wait to come back.” Seriously. I walked out of class feeling relaxed, strong and almost giddy at getting to really challenge myself. Plus, I really have to go back because being able to lift a car might come in handy if there ever is a zombie apocalypse…


FBS + Global Strongman Gym


Drop-In Group Classes are Saturday mornings, 10-11:15am at 987 Pacific Street.

Photos by Eric Stafford

OUTWOD & the Wildly Supportive Crew

OUTWOD September

One of my favorite workouts is always the monthly OUTWOD. Held in a different crossfit box every month, it is the brain child of Will Lanier. An all-inclusive gathering of LGBT & ally crossfitters from different boxes all over the city who get together to have fun and raise money for charity.

The WOD itself is always challenging since it’s a seriously strong group. The first time I went, I was totally intimidated, knowing I’d have to drastically scale the workout and worried that it would be a thing. No one cared, of course, and a ton of scaling options were offered.  Though I was one of the few to actually scale it, I found the OUTWOD crew to be wildly supportive to anyone who comes to play.

I’ve been to three so far and can’t wait to go again. The next one will be at Bowery Crossfit on October 17th. Want to join in the fun? Sign up at and come play!

Check out the video of September’s session of OUTWOD!
Photo and video by Eric Stafford

Finding Zen On The Helipad: SoundOff Yoga

Nightfall at #HelipadYogaThis summer I went to a LOT of outdoor yoga and did no actual yoga. I loved being outside, the vibe of large groups of people gathering to practice but never actually laid out my mat since I was in charge of an event series. When I first heard about SoundOff’s HeliPad Yoga event with yogi superstar Elena Brower and Miami’s Jennifer Pansa, I couldn’t really wrap my head around what it really was.  I was pretty sure though, that the views from downtown’s helipad at sunset would be worth the uncertainty, and my final chance before summer ended to practice outside. I quickly accepted the invite and then a day later,  I took the train to a station I’d passed through but never gotten off at and let the adventure begin.

After waiting for a little while as they finished setting up, we were let in. A quick check-in, and drinks from Butcher’s Daughter and WTRMLN water, we were handed our headphones as we made our way out to the helipad. Sliding on the headphones, I went to find what would be my spot for the next hour and half. It was amazing to be completely surrounded by the normal NYC city noise and suddenly only be able to hear the pumping music and the occasional directions from Elena. It got me really excited for what was to come…

sunset at #helipadyoga

The thing that didn’t excite me at all, was ALL of the bird poop. It was everywhere… and I do mean EVERYWHERE. The germaphobe in me momentarily panicked and almost ran away. Then I had a stern talk with myself, picked the least terrifying spot and laid down my mat. I just spent the class being very, very aware of the parameters of my mat. Others seemed not to care in the slightest which was probably a much healthier response… but that dude who walked barefoot between mats really did freak me out. I tried to just let it go and focus on the absolutely amazing view around me since being on the Helipad meant that you were actually out in the water and both Brooklyn and Manhattan are a sight to behold from that vantage point.

Brooklyn view

Elena and Jennifer led a joyful flowing class to the sounds of DJ Tasha Blank who really just seemed to understand how to both sooth and motivate you through music. It was easily one of the best soundtracks to any yoga class I’ve ever been too. Since we were on the Helipad, the flow focused on taking flight and being uplifted in every movement. I really went for the view… but found that as the sun set, the practice got more magical. As the night fell and the only lights were from the glowing headphones, I got lost in the beauty of the night and the practice. I stopped worrying about anything else and just let myself go with the flow of the evening.

As we lay back for Savasana, I looked up and fiinally, away from all of the building lights of the city, I could see the stars above me. I breathed in and was just fully grateful for this adventure.

Getting Out Of My Own Way & Getting Back Into A Pool

By the time I was old enough to be at the pool by myself, I was swimming a mile a day. I LOVED being in the pool and it was always my happy place on many a military base when I was growing up. Then, everything changed. I went from looking like a little kid to having large breasted D’s in less than three months, and the young guys on the base suddenly started to treat me very differently. In my swimsuit, I suddenly felt exposed and uncomfortable, so I just stopped swimming, put on a bunch of weight, and hoped people would just stop paying attention to my body. It took me years to shake that weight hiding mentality… but the swimming avoidance has stuck around. When I was training for the NYC Triathlon a few years ago, I had to get over being in the pool but it just didn’t stick. The moment the race ended, I was back to coming up with a million reasons why I couldn’t swim. You know what that is? A whole LOT of bullshit.

Dodge YMCA pool


I was recently asked to be a Dare to Bare Ambassador for the Movemeant Foundation, a foundation that focuses on fostering body positivity (especially for young women) through physical activity. I am a firm believer in that for everyone but recently when I signed up for a summer membership at the YMCA which has an amazing pool, I realized I didn’t really have it for myself when it comes to swimming. I’m usually so good about not caring about being bad at something (It’s fun to learn! Getting out of your comfort zone rocks!) but not in this one thing that I used to love.

So, last week, I packed my gym bag and ONLY packed my very plain lap swimsuit, goggles and cap. There would be no back up plan “in case the pool is too busy.” I felt a little panicky about it. What if I had to circle swim? People would be so mad. I’d be too slow and they’d be pissed to have to share the lane with the fat, slow girl. Which is just silly. NO one cares, and that is just some seriously mean made-up story in my head that’s hung out there for far too long. I got there and every lane was full but I still suited up and sucked it up, it was time to stop being mean to myself in the pool. And it was fine. I shared a lane, then some came to join and we circle swam…. and no one cared. I wasn’t fast but I swam and swam and swam. And as I finished my last lap of the ½ mile swim, I let out a long breath underwater and felt like I’d reclaimed my happy space.

Each time it gets a little easier. I may be slow and out of practice but that mile of zen will happen again this summer.  But I really do have to get a cuter lap suit, I mean there is no reason to be completely stoic about not caring how I look while I swim…





Working Hard, Having Fun and Doing Good: OUTWOD

Founded in 2012, OUTWOD began as a social group of 8 LGBT NYC crossfitters looking to build a supportive community, but has since grown into a group of 600 who now use their monthly bi-coastal workouts to raise money for charity. Will Lanier, the Founder of OUTWOD, whom I know (and adore) from Brick NYC, always posts an open invitation to anyone who wants to attend if you identify as LGBT or if you consider yourself an ally in support of the community. As a longtime ally, I have always wanted to attend but haven’t been able to because of work.  Thankfully, I was finally able to make it on this weekend that was being held at Crossfit South Brooklyn. This month’s charity was Family Equality Council, which helps LGBT families deal with some of the absolutely crazy red tape and roadblocks put up to loving families being legally recognized. After recently watching one of my dearest friends jump through crazy hoops to have the law recognize her AND her wife as their son’s parents, the idea of supporting anything that helps make that even a little better for others was something I couldn’t pass up!


Another friend is a member of CFSBK and when she heard I was doing a workout at her box that benefitted an awesome charity, she immediately signed up too. I arrived a little early and ran into David Osorio, owner of CFSBK and he told me we were going to be in the new space, which rocked because I’d been dying to check it out – and it really is such a big, open, bright addition to their workout space. Turned out that I knew a lot of the guys there and actually, Brick was heavily represented! I made my way over to Will and re-read the crazy workout ahead of us.

The WOD of the day was:

1000m run – with each team member running one at a time, tagging the other to follow when you finished your 1000m.

Then, when you’d both made it back and with one partner working at a time:

4 Rounds of 6 Squat Cleans 135/95RX  – which I thought was bonkers heavy so took the scaled version of 65lbs!

Then, 28 Double Unders or a scaled 84 Singles, followed by:

4 Rounds of  6 Shoulder To Over Heads of 135/95 (again, wow- heavy! Also, I might need to get my game up…) paired with 9 Burpees.

Finally, finish up with a 1000m run with your partner.

outwod 2

I, for a long time, was the lone name under the scaled division. Until my girl sidled up and added her name under mine and leaned over and whispered “Dude, where are the other girls? Is it all just stupid hot boys and us?” I burst out laughing and assured her there were at least two other girls in the building and Will said 6 were signed up but yes, we were going to have to hold it down for the girls. The turnout for this event was HUGE – 70 or so strong and we were split into two heats. My girl and I were in the second round. I watched some of my super crazy strong Brick friends work through it, and it looked hard…hard and long. This group was so STRONG, I was so impressed with how many did the actual RX weight…which was insanely out of my league!  The next round, we spilled over to the original CFSBK space and as we made it over, I leaned in to my girl and said “I know this will be hard but we can’t be the last…ok?” She nodded and we started in on that long, hard WOD. We weren’t last, but it was brutal. Everyone cheered and encouraged each other and it was hands-down some of the most fun I’ve ever had at any workout.

OUTWOD at CFSBKAt this event, OUTWOD raised over $2000 for the Family Equality Council. OUTWOD says that they openly invite anyone wanting to join their welcoming CrossFit family – and I found that to be totally true. I mean seriously – awesome people, a killer workout and money going to great charities? I can’t imagine a better way to spend a day!

Video and photos: Eric Stafford for Stafford Sports Media

Kira Stokes’ Fusion Ride At The Epic New FIDI BFX

When I heard that BFX had designed an indoor cycling studio, where half of the space was a dedicated workout floor in their new Financial District location, I was curious. I haven’t actually had a class where we got off the bike in the middle really slay me, but when I heard that Kira Stokes had been given free reign to develop the program that put it to use, I knew this one had to be good. Last week, I finally got to test out the new Fusion Ride.

BFX Kira Stokes II

The new BFX is just seriously beautiful – with lots of marble and clean elegant space. The Chelsea location is nice but this one is just next level. At check-in, I ran into people I knew and totally missed the part where they tell you whether you start on the bike or the floor! So as we were filing into class, everyone was going to their assigned places and I was completely lost. I snagged Kira and asked if I should go back out and find out where I was supposed to be, but she shook her head and sent me off to a bike. I was SO glad to start off on the bike, though, because it let me warm up and get to see what was coming up when it was my turn on the floor.

Each part of the workout was broken into 3 blocks – Power, Strength and Endurance. On the bike that means – interval drills, heavy hills and endurance pushes. It was weird to be on a bike with my sneakers on, but I got used to it after a little bit – plus, it made the transition off the bike quicker. BFX does use the standard bike pedals so if you have your own shoes you could totally rock them- just make sure you are quick at changing them. Kira doesn’t have much tolerance for dillydallying during a workout!

BFX Kira Stokes

The thing that I’ve always liked about Kira’s classes is that there is a reason for every single move and where they are in the program – this class isn’t any different. On the floor, I snagged a spot next to my friend and after a quick demo from Kira on proper form of the 1st round of exercises, we were off. In a super helpful move, this class also used projections on the wall with the moves we were doing for each block. My friend was much better at following what we were supposed to be doing but a sneak peak up at the wall came in handy for me often! One thing I really liked in this class was that there was another instructor, the awesome Claire Gould, on the floor with us. She’d demo a move if anyone looked lost, fix form for people and just generally keep the energy up. It was Kira’s class and she was all over everyone but Claire totally had her back, keeping tabs on that huge, split group.

BFX Kira Stokes III

The first segment was a power segment and that night’s version involved a couple of AMRAPS (as many rounds as possible) using moves that built off of each other like TRX Squats to Squat Jumps to a row, then weighted Lunges and plyo alternating Lunges rounded out with a TRX Tricep push up. It felt very classic Stoked series. The next segment was geared towards strength and used heavier weights and slower movements. Those sandbags with their shifting weight were deceiving! One of the moves involved a Squat Thruster with a Tricep press, and while the weight that had been fine in the classic Squat Thruster, suddenly wasn’t fine when it went back behind my head. I couldn’t raise it up to save my life. I got totally stuck – but of course Kira noticed immediately and was swapping the bag out before I even had a moment to process! Then it was down on the ground to finish that round out with a plank sandbag pull – which when Kira demoed, it sailed across the room but when I did it, moving it even fully over to the other side of my body was comically hard.

The final segment, the endurance round – made me feel a little bit like I didn’t have any. It was all about keeping moving with full body movements that blasted up your heart rate. That round was a little bit of a blur because by the time it hit I was totally wiped out! The Fusion Ride was challenging, fun and actually really worked with the spinning combined with the floor work. In an hour that flew by, the ride and floor work had effectively kicked my ass… but man, I really do have to work on those bag pulls – that was just embarrassing.

Photos and video: Eric Stafford, Stafford Sports Media for Fatbottomslim


Competition and Community: Brick New York’s Friday Night Lights

I really debated doing the Crossfit Games Open this year. It was such an awesome, challenging experience last year that I just didn’t think that this year could be nearly as good. Last year, I’d just started Crossfit, didn’t really know many people and expected very little of from my performance. During last year’s Open I made friends, managed to get a few moves I’d never been able to do before and over all, just fell in love with the Brick New York community.

Hang Cleans at Brick NYCWhen the Open came up again this year, my life was in a little bit of flux. I hadn’t been able to be as consistent with my training and I just wasn’t sure I needed to do it again. The thing is, I really LOVED Brick’s Friday Night Lights last year and I couldn’t imagine not going. They put up heats every Friday night during the Open, there’s a DJ, and the Brick Community gets together and just supports each other. I knew I would go and if I was going to go, I knew I’d hate not being able to play. So…I signed up for the Open.  For the last 5 weeks, the Open took over my fitness life. Knowing that new workouts would be coming each week, every other class was planned in preparation for it and to not jack myself up before Friday night hit. It got a little ridiculous.

Wall Balls at Brick NYC

For the first time this year, the Open had a Scaled Division.  The workout would be announced, then scaled options would be given for people who couldn’t do the RX (prescribed) version. This change meant that Crossfit Games could be a little more aggressive with the WODs since everyone would still be able to do it, even if that week the workout started with Muscle Ups (comically out of my league) or Chest to Bar. Each week, I would wait and hope that it would be a workout that I didn’t have to scale.  For 4 weeks straight, I had to face the fact that Scaled was the only option for me. It would have been staight-up depressing if it weren’t for the fact that every single week, it didn’t really matter. The Friday Night Lights crew cheered and rooted everyone on, no matter what version of the workout you did. It was 5 weeks of support about wherever you are in your CrossFit performance, not just support for the top athletes of the Brick Community. I yelled myself hoarse for 5 weeks, hung out with amazing friends and tried my hardest. That really is what the Open for me is all about.

Rowing at Brick NYC

The final workout was one that I could RX, although slowly. The workout was a 27 calorie row/ 27 Thruster, 21 cal row/21 Thruster, 15, then 9 round… for time. For women, the RX weight was 65lbs and I knew I had to try it. So I did. It was hard and I dug down deep to keep chipping away at it. My friends beside me cheered and kept me going. That night, due to the heats, there was a time cap and about midway through, I knew I was going to run up against it. But I kept going. I was the very last one going when time was called and for a brief second was so sad about not being able to finish it. It was then that I heard my friends yelling at me and telling me how proud they were that I tried it and I remembered that I was too. It wasn’t a sad thing that I got to the final round in the RX version, it was a fucking awesome thing. So, for my final score of the 2015 Open, I got a 0 and I couldn’t be prouder of it.


At the end of the month, when the pain of it eases out of my memory, I’ll do 15.5 again and finish it… no matter how long it takes, not for a score but so that I know for next year, because for sure, I’ll be doing the Open at Brick’s Friday Night Lights again.

photos by: Katie Rowan for Brick New York

FBS x The Fhitting Room Flatiron & Daury Dross

Fhitting Room x FBS 1

I’ve been giddy about the Fhitting Room opening its new Flatiron space since the moment I heard about it. The Fhitting Room is just an awesome, challenging but fun take on a HIIT workout and its new spot is worthy of just how good it really is. The new studio is roughly 4 times the size of the original, with two floors, a large studio and a smaller one for more intimate groups, water bottle filling stations, lots of lockers, showers and a vanity bar- so that when you finish class in a puddle you can make yourself presentable before venturing out into the world!

Fhitting Room x FatBottomSlimSo when offered the chance to host an exclusive class at the new studio led by powerhouse Daury Dross, I jumped at the chance.  I quickly wrangled up a group of some of my favorite fitness fiends, most of whom had never managed to make it to the UES original but were excited to check it out. Our class was in the downstairs studio, which seemed tiny in comparison to the massive upstairs space. Turns out it’s the same size as the original studio and really, Fhitting Room has become masterful at fitting in a lot of challenging work in a small space!

Fhitting Room x FBS 2Daury kicked off the class with a good, solid warm-up of 2 rounds of 45 seconds each of High Knees, Reverse Lunges and then Shoulder Taps while in Plank.  As a group we were feeling pretty good about ourselves, warmed up and in it! Then it was to the suspension straps for two rounds, 45 seconds each of Alternating Pistol Squats, Rowing and the evil Hamstring Curls with your feet in the straps. Daury warned us that those last ones were going to suck and as he yelled out corrections to everyone’s form… they really DO make you seriously hate the person (momentarily at least) who suggested they might be a good idea.

After that section, a couple of my crew were starting to give me death stares but I just grinned back, we were in it now. Then it was on to the next section – another 2 rounds of 3 moves for 45 seconds each that hit everything, this time with dumbells. Daury went at the guys for going too light and made them all go back to get a heavier weight, which caused some grumbling but then every single one of them crushed it. Daury would yell at us to go faster… and tease us for breathing hard but really wanted to just see us give it our all. It was awesome to see everyone put their game face on and GO for it.

Fhitting Room x FBS 3

The final workout was a tabata of 3 different stations that you stayed at for 4 minutes – that 20 seconds of work/10 seconds of rest thing gets brutal fast.  My first station was the rower, which I love. My goal for each 20 second burst was to hit 100 meters and somehow, I managed to make that happen but by the end, that was so damn hard. I got off the rower, spent. Next up was the Ab Mat sit-ups, which flew by – it wasn’t a breeze but seriously, Pilates work for the win there. The final station made me want to cry a little bit though – 4 rounds each of Squat Jumps and Hand Release push ups. At the end of that round we all collapsed, spent but fitness happy, until Daury was like – “Wait. You think you’re done?” The final 5 minutes were a partner round – one person did wallsits while the other did 8 burpees. We all burst out laughing but then got to work.

Fhitting Room x FBS 4

Daury is one of my favorites at the Fhitting Room because even with all of the cursing and teasing you just know he loves what he does and seriously just wants to make every single athlete in front of him reach their full potential. He pushes you because he truly thinks you can be great. I left class spent and proud of the work I’d put in but I also knew I’d being feeling it later.

Fhitting Room x FBS 5

I might have cursed Daury a little bit that next day…


Photos and video by Eric Stafford, Stafford Sports Media for FBS.

Barry’s Bootcamp’s Newest Rockstar: Matt Nolan & Getting Pushed Out Of My Comfort Zone

Last week, I ended up in three random conversations about Barry’s Bootcamp. This isn’t so unusual but what was curious is that in each one, Matt Nolan’s name came up as one of their favorites.  So, when Ryan Makely, Flywheel rockstar and one of my all time favorite fitness friends, threw out a possible fitness date at Barry’s that Matt would be leading, I was all over it. I signed up immediately.

Matt Nolan Barry's Bootcamp

I settled onto my reserved treadmill and steeled myself for what was about to happen. Matt told us that if we were on the treadmill, we needed to be moving while we were waiting for class to start – so that we could warm up for what was to come…and that we were going to do 3 rounds. I don’t think I’ve ever been to a Barry’s class where we were told the breakdown at the start of class and I loved knowing! As class kicked off, Matt yelled “In this class, you will not walk. YOU JOG when you rest.” My heart sunk. I’m so a run/walker and not even a solid one at that. But I cranked the treadmill up to a jog and shook off my trepidation about the class ahead. As we launched into the run, Matt’s ranges were higher than I could do, so I spent the class about a good point below whatever he called out. I would do whatever the incline request was and launch into a (my version of a) sprint when asked. Matt never once made me feel bad about it – which was appreciated. I was trying hard.

On the floor sections, Matt would demo the next moves ahead and then if anyone seemed confused, he would go around and make awesome, concise, verbal corrections. Barry’s isn’t ever the place for hands on adjustments but Matt did an amazing job of spotting and fixing people verbally.  His form corrections were on point and helpful. It was during the floor section that Matt’s good nature and love for what he was doing shone through.

treads Weirdly, even though I was slower than everyone else through the next two incline run sections, I managed to never walk. I just followed his calm, detailed instructions and just keep going. When we finally hit the last sprint on an incline, I hit a solid 7.2 at 6% incline and was just damn impressed with myself. Matt got me out of my head and out of my comfort zone.

After another ab and arm focused floor section, I was spent. Matt had us finish with a long stretch (for Barry’s) that I was eternally grateful for… I was happy and totally wiped but that stretch meant that I wasn’t as broken as I thought I would be at the end!  It’s no wonder Matt is a rising star at Barry’s – he’s form focused, skilled and charming. I will totally be back!

After Class w Nolan and Makely


Photos of Matt and treadmills from Barry’s Bootcamp’s website.

FBS On The Road: Dropping In & Learning New Skills At The Academy In St. Augustine

One of my favorite things about doing Crossfit, is that once you are part of the CrossFit community, you are part of a family no matter where you go. I mean, what is not to love about that?  So when I recently went to St. Augustine in Florida, I finally got to be one of those Crossfitters asking for recommendations. Heidi, one of my Brick coaches, is down in the area often and had nothing but good things to say about Crossfit Atlantic, now The Academy, which totally sealed the deal for me. Didn’t hurt that they have a kick-ass logo and I totally wanted to rock one of their shirts…

CFAtlantic x FBS 1

So, on the one rainy, grey day of the trip, it seemed like the perfect time to check out one of their classes.  I got really excited when I pulled up outside of their warehouse space (by NYC standards, it was HUGE) and walked in to a big, warm welcome from one of their coaches who was manning the front desk.  She made me feel immediately at home, gave me a quick low-down on the big open space and introduced me to the coach of that WOD, Alan. After stashing my stuff, I was told to grab a rower and get 750m to warm up. I pulled mine to the back of the group so that I could be by the big, open bay doors and just took in the awesome surroundings.

CFAtlantic x FBS 11

CFAtlantic x FBS 2

Then, it was off to some hip-opening exercises and some conditioning drills across the floor.  I chatted with the super-fit woman next to me and when we got to the final inchworm move across the floor, she groaned. Alan heard her and said “Come on! We have a visitor from New York! Let’s show her we do all of the inchworms!” I just grinned and as a pair, we made our way across the floor. CF Atlantic Rope climb demo

Alan went over the workout quickly and told us that we would be working on rope climbing as our strength section that day.  I immediately felt doomed. The last time I even attempted a rope climb was in elementary school and it didn’t go so well. Alan demoed the move that would make climbing “more about your legs” and while I was game to try, I still thought this probably wasn’t going to go well for me.  There were about 16 of us that day, so each rope had 4 people to it. I teamed up with another woman who wanted to try from the modified box start that had been given as an option, and her husband and friend rounded out our foursome.

CFAtlantic x FBS 3Alan made his way over to us and asked me if I’d ever done a rope climb… and I, of course, immediately fessed up to having absolutely no idea what I was doing.  He grinned and gave us a thorough demo from the box…and even managed to make me feel like “Oh, yeah! I CAN do this.” The key is to wrap the rope around your leg and pin it with your foot, and just stretch out but the TRICK is that to move up the rope, you have to spin your leg to move the rope down your leg and you up the rope.  I wasn’t so good at that spin part but did manage to inch my way up the rope! VICTORY! Then, you let go of the wrap while keeping a firm hold on the rope so you don’t slide down, before you can come down with control.

CF Atlantic Rope FBS Rope Climb

I totally could have called it a day after that since it was such a win but there was a Workout of the Day to do. That day, it was a 5 rounds for time of 2 squat clean and jerks (heavy for you), 10 handstand push-ups, and 10 toes to bar.


CFAtlantic x FBS 14

This was an amazingly ripped group of athletes and while a little part of me wanted to go big like them, I knew a lighter load was the way I needed to go.  Alan came over to see if I needed to modify the handstand pushups – which I always do. He had me grab a box and really focus on tapping the crown of my head to the ground.  Then, we were off.  The funniest part for me is that since they are in a warehouse space, dropping your bar at the lift is totally ok, but since at Brick that is an absolute no-no, I just couldn’t bring myself to do it.  Don’t mind me, the weird one in the back! After a little under ten minutes we were done.

CF Atlantic WOD


I snagged the owner at the end to settle up for my drop-in and inquire about one of those cool tanks they were all sporting but sadly, they were all sold out.  Seems the only solution is to go back next time I’m in town… because if you didn’t get a t-shirt at your drop-in, did you really go?


Photos by Eric Stafford, Stafford Sports Media for FBS