FBS x The Fhitting Room Flatiron & Daury Dross

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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.

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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.

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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.

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

 

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

No Rest For The Motivated: Kira Stokes Joins BFX Studios

Kira Stokes has taught a killer “Stoked” series of classes for years at Reebok Sports Club/LA, the super swanky and expensive UWS gym, developing loyal and rabid fans of workouts that kick your ass from head to toe. The problem was that really only the people at Reebok had access to that awesomeness on a weekly basis – this week that all changed.  Kira joined the new Boutique fitness venture BFX, which offers both monthly membership options and single classes.  This is a VERY good thing.

Kira Stokes BFXInvited to preview week, I didn’t even think twice & signed up immediately for both of her Monday night classes. It’s been ages since I’ve taken even one of Kira’s classes and even longer since I’d tried a double – I don’t know what I was thinking! On Monday nights she’ll be teaching her C3 Barre Max class and her signature Stoked 360.  I’d taken 360 (and loved it) but her Barre class was the wild card, so I knew I had to try it.  In my head I figured it would be just a lot of barre with Kira’s spin on it but that I would be fine.  I was wrong – those 3 C’s stand for Core, Cardio and Conditioning.  In the first few minutes of class, she told us that this class used to be 75 minutes, so really, she just had to make sure that we thoroughly felt it in 60.  10 minutes in, when we were still on planks and pushups, I knew that this double would be much harder then I’d anticipated.  My recent Pilates work made the roll-up/c-curve portions of the class my strongest part. We planked, did multiple variations on push-ups, did mountain climbers on sliders, c-curve pulses with weight, and did a few plyometrics for good measure. It was about at the halfway mark before we even touched the barre, and I knew I was in trouble with this double.  The barre work really consisted of maybe 6-10 minutes, because really, Kira didn’t need that prop to get to every tiny little muscle in your body. I was sweating buckets by the end of that Barre class.

1623678_1494765160740176_5429448453707692703_n I steeled myself for the next class, Stoked 360, and tried hard to regroup. There were a group of us doing the double, mostly Kira’s diehards who would follow her anywhere and trained with for years, and then me, who hadn’t been to a class in ages.  I’d taken it before and knew that on it’s own it is tough, but with all of my training recently, assumed I’d be fine. The idea of 360, is to hit all of your muscle groups with compound movements done in sets, then repeat it three times before moving on. One: first to learn the move, two: to understand it and three:  perfect it.  As Kira would explain each new set, we would jump rope. It was that cardio spike that made it so there were absolutely no breaks built into the workout.  As Kira said in the middle of class “I don’t cue rest breaks”- if you needed one, you had to take it yourself, she wasn’t going to give you the permission.  Stoked 360 is awesome because it hits everything – and is constantly changing so that you are always challenged. Half an hour in, Kira announced, “We have 45 minutes left and we have a lot to get done. Don’t stop now.” I must have looked visibly stunned, since she looked directly at me and said “YES, this class is 1 hour and 15 minutes and I expect you to give it your all.” Everyone hooted and hollered but I literally wondered if I would just fall over before that full 75 minutes ticked down. It was amazing how many people had followed her to her new spot… but really, considering how good Kira is at challenging you in a way few can, it isn’t THAT surprising.

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Kira’s BFX classes are going to be capped out at about half of the size of some of largest Reebox classes.  They are going to be hard to get into because Kira’s crew will follow her there. That said, now there is at least FINALLY a chance of training with this master in her field – and really is there better fitness news than that?

 

Top photo from Kira’s Facebook page and bottom just a little internet goodness.

EXCEED Physical Culture: The Awesome Addition To The Tribeca Fitness Scene

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I have always loved Exceed – but getting to their UES location made actually GOING to classes there a huge challenge. So when I heard they were opening a studio in Tribeca, literally around the corner from work, I was giddy.  Last week I got the opportunity to host a workout in their new space during their soft opening. I immediately jumped at the chance and set about snagging a fun crew that would be up for a challenging, high intensity interval class.

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Exceed Tribeca is made up of two floors.  Upstairs was still under construction but it looked like it is going to be much bigger than the UES location. The ground floor is going to be the group classes space and the downstairs space is going to be where they do personal training sessions, which is where we held our class during the soft opening. Our group was tiny so it actually worked out really well to have it in the smaller space downstairs – although it easily could have fit more people if needed. Leading our class was Mike Jock, one of Exceed’s staples at their UES location (and who I’ve been wanting to take a class with) and Max Motkowski who is new to their crew.  Mike took the lead in the class and after giving a breakdown of the reasons their classes were shaped the way they were, gave us a demo of each of the four first stations. We then paired up and picked a station to start on.

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In the first round we had TRX rows, a rowing station, box jumps (or jump overs if you wanted the challenge) and a Med Ball station.  I started on the TRX and when my shoes started to slip, Max was quick to come over and brace my feet to make sure I got in every rep. Then we rotated through each station and I watched happily as Mike and Max worked the room, making sure people got the form cues they needed and made adjustments when needed. I LOVED knowing my friends were in good hands! The next round was TRX pushups, lateral box jumps and rowing. MedBall sit ups became slams and by the second station in that round I was already dripping in sweat. Each round got harder, but also was more fun! The third and fourth rounds replaced the TRX with Kettlebells and the rower with a heavy jump rope. My favorite moment was when at one point Mike described to one of the teams who was struggling at the Kettlebell station that the way to swing it was “Like in Legally Blonde, remember? Bend and snap!” while showing the perfect form for the swing. They laughed and then promptly started rocking perfect swings.

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The final round was a sit up ladder challenge. Each pair was supposed to do 10 straight leg sit ups passing the medicine between them, then scissor legs passing the ball, then straight again, then a version with a bridge, then straight, then frog legs while passing the ball, then straight before ending on one that included a double leg tap before tossing the ball. It was hard but also wildly funny since my partner and I kept almost beaming each other with the ball. The challenge ended when one team finished, and thankfully, the Real Pilates crew on the end came through in the core challenge and got through the ladder fast! My team was on the last move but I was grateful when time was called!

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It was a class that kicked my ass but was also just really fun. Exceed will be doing a “Friend and Family” preview week, starting on Monday, June 9th. It is first come, first snags the class. So get in there and check out this awesome addition to the Tribeca fitness scene!

Photos by Eric Stafford, Stafford Sports Media for FBS

Act Right: Noah Neiman Takes On Fit & Fearless Fitness

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This weekend, Union Square Park was taken over by Fit & Fearless Fitness, an event that celebrated working out hard and the empowerment that you get from exercise and healthier life choices. I loved the mission and the people involved in this awesome event, so even though I couldn’t stay for the whole thing, I knew I had to go. The event took over the northern side of Union Square with the “class” space immediately after you got through the gates that had been set up. I got there early, which worked out in my favor since I got the chance to hit up one of the event’s sponsors, Champion’s fit truck, before class and score a free sports bra!

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For Fit & Fearless Fitness, the first class up was led by the always awesome, Noah Neiman, billed as “Combat Fitness”.  I had no idea what that entailed but I adore Noah and never doubt his ability to teach a fun, challenging class. Noah, best known for his ridiculously popular classes at Barry’s Bootcamp, has come up with a take on a traditional bodyweight high intensity interval class that includes a lot of boxing moves, tons of squats and a million jumping jacks. We kept going back to the “boxing” jumping jacks, where you would whack the back of your hands together to help open up your shoulders. I both loved them and started to really hate them after about the fourth time we went back to them. Through the whole workout, Noah made his way in through the crowd, high-fiving people, cracking jokes and encouraging people to keep going.

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We did squats with punches, lunges with punches and even burpees with a punch combo in the middle. The first time he had us go down to the ground, you could feel everyone pause…like, wait…you want me to touch the ground at Union Square?? To which Noah yelled: “You aren’t scared of a little dirt! You are tough! You are New Yorkers! Purell is killing you!” To which the entire group laughed and promptly threw themselves to the ground. But I mean really though, there are VERY few people who could get me to actually touch that ground. Noah just happens to be one of them.

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The weather was so perfect for this event, a clear, warm day but it got hot FAST out there working out on the paving stones of Union Square! Thankfully, there was a lot of water to be had and Noah took pity on us, giving us a few more water breaks than I know he would have normally done. After one of them, he called us all over to a huddle and as we gathered he asked me: “What is my phrase?” Which of course I knew the answer to: ACT RIGHT. Noah then launched into what that means to him. That really, it is about working hard, about not praying for someone to help you but for the strength to do it yourself and that REALLY all of us are capable of so much more than we think. He told us we were going to do a couple of times of yelling “Act right” to set the tone for the second half of the workout but on the very first try, we all roared “ACT RIGHT!” at the top of our lungs. We didn’t need a second take – we were all 100% there with him. His response? “That was perfect. THAT is how it’s done! Now lets get back to WORK.”

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I was so sorry I couldn’t stay for the rest of the event but that class was the perfect, inspiring, challenging workout and I am so glad I got to go support this amazing cause. This Inaugural event raised over $170,000 for City of Hope, an organization that believes fitness is a key factor in helping to boost self-esteem, promote confidence and preventing certain cancers – which definitely is a mission that exemplifies “Acting Right!”

Photos by Eric Stafford, Stafford Sports Media for FatBottomSlim

Breaking It Down: CrossFit Academy at Brick

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It’s been a few weeks since I first stepped foot into Brick NYC for a free intro to CrossFit class and I am still shocked that I stumbled on such an amazing community.  After YEARS of hearing about CrossFit – and about all of the good and bad associated with it, I had been avoiding CrossFit like the plague. In my head, I’d written it off as a thing about going big or going home and not about technique.  Brick, from the get-go, proved me wrong. I am a form fiend…if an instructor isn’t really focused on HOW we are doing a move, I am completely not ok with it and never return. My first class with Dell, one of the Brick coaches, made me realize that not all “Boxes” are the same or can be written off as dangerous places. That first hour, with all of the obsessive form corrections, told me everything I needed to know… basically, that I’d discovered where I could find out all about CrossFit and still be safe.

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Two days later, I’d enrolled in Brick’s version of Foundations –the Academy. The way that it works at Brick is that you have to take 8 classes, each about one of the core moves of CrossFit, that you can take in any order. Although there are 5 coaches at Brick, all of my Academy classes were with Dell and Erica. I couldn’t have asked for more supportive people to train with. Both are ridiculously supportive, attentive coaches who are obsessed with teaching each move correctly. Each class takes you through a super slow breakdown of each movement.  The last one I took was the Hang Clean. This Olympic move was explained every step of the way.
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All of the Academy classes start by each participant introducing themselves and answering a random question (Favorite brunch? What superhero would you be? Favorite dessert?) before launching into a warm up. Every Academy warm up was challenging and always got me fired up for class.  More than a few times I heard people grumbling about the fact that the “warm-up” felt like a workout but I loved that. It is awesome to feel like you got something in before slowing down to learn the move of the evening.
Brick CrossFit NYC 2 copy For the Hang Clean, first we practice with a PVC pipe, and Erica (who is an awesome bundle of energy and joy) would break down each part of the movement. We worked on it for a while in the class. It is a weirdly hard movement to get down and so we practice a LOT with the PVC going through each part of the movement before we moved onto the bar. As we did each part, she would watch us and correct us as we went. I never once felt like I wasn’t being watched. If there was a moment in any section where we were not smooth, Erica was immediately on us, correcting and watching us then get it right. Form at Brick is paramount.
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After going though the moves, every class ends with a “Workout Of The Day” where the move you learned is incorporated into a 5-10 minute workout where you do “As Many Rounds As Posssible” – ie: an evil AMAP. It is funny how freaking hard these short workouts are…they never failed to leave me gasping! That night’s AMRAP was Hang Cleans, Weighted Lunges and Push ups. It was hard – so hard that I didn’t even remember to count how many rounds I actually did. As Erica gathered the group around at the end and because it was my last night before I was cleared for CrossFit instead of “Brick”, she had everyone yell “Maggie” on three… which made my night!
Brick CrossFit NYC 9 copyAcademy classes can be taken in sequence or hodge-podged together over weeks, like I did. I wouldn’t recommend doing it my way, since I ended up feeling like the little kid who got left behind as I watched others graduate and move on to the regular CrossFit.  My first night of “real” CrossFit, randomly the Hang Clean, was the big move of the night and even though I came in DEAD last everyone was super encouraging and really there is only one place to go from there…
Photos by Eric Stafford from Stafford Sports Media

Challenging What You Think is Possible: Brick New York and the Awesome Workout

Brick - Handstand Pushup Prep copyA few weeks ago, I went to an introductory class at the new CrossFit studio: Brick New York.  I was immediately smitten with this awesome CrossFit spot. Brick, which started in LA, just recently opened in Chelsea. I’d heard great things about them but since I have been hesitant to start CrossFit at all, I was surprised at how much I loved it immediately. Brick New York, is a gorgeous space, but more importantly it is filled with super friendly, concerned, form-obsessed coaches.

I started Brick’s Academy the very next week. Their version of CrossFit foundations, it basically focuses on learning one or two of the core moves for eight sessions, with each ending in a short 10 minute or less “Workout Of The Day” that involves the moves that had been practiced in that day’s session. I’ve loved every single academy session I’ve been to but still have 4 more to go before I can take the regular CrossFit classes….
Brick - Erica Setting the Clock copyTo supplement the Academy classes, I’ve been going to Brick’s B|X class – a bootcamp based class. The idea of the class is to get used to the moves & speed of CrossFit without the weight. I fucking love this class. Every time it is something new.
I’ve been going on Saturday mornings but this week’s B|X class was filled with lots of Bricksters and as a result, the class seemed extra hard. Erica Giovinazzo, who had taught at one of my Academy classes and co-taught my first B|X class, was leading the charge and she was on fire from the moment the class began. As with every Brick class I have been to, it started with a group introduction and random question of the day. The first time, I thought this was so weird but after a few classes, I’ve grown to love knowing everyone’s names and some random fact about them. It makes you a team from the get-go.
Brick -Warm Up  copyAfter the intro, we went into the warm up. It included a lot of squats, bench jumps and pushups before moving on to an evil “duck walk” drill. The move is basically a deep squat that moves, this drill involved a twist -that it was actually a game of tag.  I was tagged early on but quickly passed it off to someone else and then waddled away as fast as I could. It hurt but was just ridiculously funny.
After the warm up, Erica went over the workout of the day for B|X:
100 Double Unders
50 Handstand Pushups  / Handstand Hold
50 Toes to Bar / Bar Hang
50 Pistol Squat / Wall Sits
50 Pushups / Plank Hold
100 SitupsWhen Erica first ran though the workout, my immediate thought was that I was completely screwed – handstands, the dead hang with touching your toes to the bar and the Pistol Squat?? Literally, I almost left. But for each crazy, perfect move Erica demonstrated, she gave us several different options for those of us that couldn’t do the full versions. They still seemed really hard but doable…

We paired off and my partner Andy was a rockstar. He powered through the Double Unders and then we went to work going though the next items in the list. The way this worked is that one partner did the move and the other did the “hold” move. First up, the handstand pushups – which were easily the thing in the demo that seemed impossible but the L-Wall Handstand variation was right up my alley. I was super proud of the 30 I did! My partner did the Full Handstand Version, which was insanely impressive.

Brick - FBS Toe to the Bar Prep copyNext up, was the “Toes to the Bar” – from a dead hang, the idea was that you tapped the bar with your feet. I couldn’t even remotely do that. I basically did a dead hang while my partner V-ed up and then when it was my turn, I did a knees up version that Erica cheered for, so  – at least she knew I was trying! Then came the evil Pistol Squats, which my partner ran over and grabbed a heavy band for – an awesome modification that made them so much better!  Still crazy hard but doable. We powered through those then moved on to the Pushups/ Plank hold and then the situps. We finished with a time of 19:19. Brutal but awesome.
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As I breathed a sigh of relief, Erica announced we had a “4 minute cash out” that we could choose to do. EVERYONE stayed. I still don’t know exactly what that means other than we suddenly had an extra 4-minute workout tacked on. This one ….15 second plank, 15 second side plank on both sides, 15 second superman – over and over again. Hard but after what we had been doing, it almost seemed easy.
Brick - Side Plank Group copyErica high fived me at the end and although I was wiped out, I was grinning like a fool…. just like I am every single time I leave Brick. As I slowly work my way though Academy, it is awesome to get the chance to get to do B|X which is basically CrossFit workouts without the weights. Of course the fact that it so throughly kicks my ass makes me slightly worried about when I do get to the regular classes with all of the people who don’t balk at all at Handstand Pushups – but I’ll worry about that when I finally DO make it to a regular CrossFit class! 
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The Perfect Combo: Noah Neiman & The Workout On The Pier

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Every Tuesday this Summer, FITiST and Lole have hosted an outdoor workout with some of the best trainers and studios in the city on Pier 25 in Tribeca. My schedule has been a little nuts and I haven’t made it to one, but I was hell bent on making it to Noah Neiman’s this week. Noah, whose class I’ve taken a Barry’s Bootcamp a handful of times, is just an awesome, positive force in the New York Fitness community. He teaches a hard, challenging class while still keeping the positivity and fun going through even the hardest sections. Noah is, of course, ridiculously handsome (I don’t think they let anyone teach at Barry’s who isn’t) but once you know the sweet, supportive person he is, you tend to forget about that part.

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When I woke up on Tuesday, it was POURING and I was bummed that the workout would be cancelled. Turns out the weather gods thought a workout was needed because by 3pm the rain stopped and the call was made that the workout was still a go! I headed over to the Pier at 6pm thinking that I was late but it turns out,it actually started at 6:30, so after chatting with Noah for a little bit and filling out a waiver, I sat down on the sidelines to wait for everyone else to start gathering.

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Pier 25 on the West Side Highway is really such an awesome spot in the city. The beautifully maintained Astroturf field is just a gem overlooking the water, hidden away from the city bustle. I loved that I had actually gotten there early enough to enjoy the treat of just being there. By the time the class was starting there were probably 50-60 people gathered to enjoy getting our asses kicked by Noah. My favorite part of these kind of free events is seeing people get to experience awesome instructors for the first time. Still, I was surprised by how many people there had never been to one of Noah’s classes. I had sort of assumed it would be packed with his regulars! While we were warming up, Noah gave us the brief rundown of his history.

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As we started the actual workout with jumping jacks, he said “this is your holding place. When I am explaining the next move you will be doing this. GO!” I knew then that I was going to get my ass-kicked. The workout was a pretty straight up bootcamp: lunges, squats (so many, many variations) pushups and situps, but he also managed to throw in some boxing and fast feet football moves that kept you guessing what would come next. Noah kept the pace high and the mood light as we all started to sweat buckets. Thank god for the free towels that Team in Training had dropped off! A few times, he would demo a move from the back of the crowd and I would turn around and see the entire group, totally captivated by Noah’s charm and self-deprecating humor. There is a reason that Noah’s classes are always packed, his workouts are challenging but fun. He doesn’t take himself too seriously and even as he was kicking our asses, Noah managed to get people to laugh.

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Noah really is one of the most supportive, positive trainers in the city and it is hard for me not to just have a smile plastered on my face while working out with him. By the end of the class, I was totally wiped out and while Noah had us do all standing stretches for the cool down, I took the time to look around me and revel in what had turned out to be a completely awesome workout on a beautiful evening in NYC.  Everyone, seemed to know how special that evening had turned out to be….

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photos for FBS by Eric Stafford, Stafford Sports Media

Finally Trying The Fhitting Room: The Kick-Ass Session With Daury Dross & Benjamin Wegman

Fhitting Room studioOn Sunday, I finally made it to the Fhitting Room. I had been avoiding it because of the name and as the daughter of a teacher, things that are intentionally spelled wrong make me crazy. That said, I had had been hearing SO many good things about this studio it was starting to get embarrassing that I hadn’t tried it.  Walking in to the Fhitting Room, located on the Upper East Side, I was immediately handed a bottle of water and green hand towel and while I was filling out my form, the instructor for the class, Duary Dross, came out to say hello.  This small studio was quickly winning me over!  As I got the rundown and saw the tiny lockers, I wondered how in the world I would be able to stuff my huge bag in it…this was not going to be pretty. Luckily, there were big “cubbies” in the main room…phew! Ok, first thing first – walking into a studio that has a springed floor made me just want to hop around like a fool. I had heard that they had it – but since I’d never really been on one, I didn’t think it would be so springy when you were just walking on it! I seriously had to reign myself in.

In the main studio, the second instructor, Benjamin Wegman, was getting to know all of the new faces in this class. There were only 8 of us, so the fact that every class there has two instructors made the student to instructor ratio completely awesome…but it also meant that there was no room to hide!

Fhitting Room Daury Dross and Ben WegmanAfter a quick check in on everyone to see if there were any injuries, we launched into the warm up section – a flurry of jumping jacks, squats, pushups and planks. Daury and Ben would switch off between demonstrating the moves we would be doing and correcting everyone’s form. The two guys played off of each other, keeping things light and fun while they KICKED our asses. Along with many versions of squats & planks, we also used a TRX-like device to do incline rows and one-legged pistil squats – doing these moves, slowly and with Duary and Ben keeping a keen eye on our forms where ridiculously hard. Then there was a plank, pushup, mountain climber balancing on a medicine ball while Duary would bounce around us making the challenging moves, comically hard with the floor shaking under us. I  was breathing hard and wiped and when I did my first time check in this kickass session, I realized that we were only 25 minutes into this class  – my only thought was “Oh, I am screwed.”  The next section was a timed “As Many Rounds As Possible” of 12 Thuster Squats, 12 Push-ups, 12 Squat Jumps, 12 High Knees. which was just evil. It was 12 minutes of going as fast as possible though the moves while still having our forms constantly monitored. By the time we got to the final section, I was feeling like I was going to keel over but thankfully it included a rowing section. By that point, just know that there was something I could kill made me really happy.  At the end, when we were finally stretching, I was completely wiped out -in a way I haven’t been in a VERY long time.

In 55 minutes, Daury and Ben kicked my ass, while keeping an eagle eye on form so you never worried about getting hurt while still making it a ridiculously fun class – that is an amazing feat!   I can’t wait to go back.

Be in the business of being Awesome

Top photos from the Fhitting Room website and bottom image, just a little bit of internet goodness.

 

Training For Warriors at Body Space Fitness With Kelvin Gary & The Fierce Fitness Crew

Body Space Fitness1 Recently, I got the chance to check out Body Space Fitness when they offered a few free trial classes for their upcoming “Training for Warriors” program.  This training gym, which offers a few weekly small group classes but is mostly used for personal training, is one of the coolest gyms I’ve seen. It includes a couple of my favorite fun gym tools – the Prowler and battling ropes, but the coolest thing is the fact that half the space is covered in Astroturf, which is just awesome and practical.

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“Training for Warriors” is a training system developed by expert sports coach Martin Rooney “from his numerous years of experience working with combat and team sports athletes.” It is a system designed to take you through metabolic challenges and strength work to teach athletes cutting edge techniques to keep them at their best. Body Space Fitness is getting ready to start an intensive, 8-week small group program for TFW that will meet 3 times per week.

The first class trial I went to, taught by founder of Body Space Fitness Kelvin Gary, I dragged Julia from FitJourney with me. We had such a ridiculously good time that we arranged to bring a fierce fitness crew to check out BSF the following weekend. It was just too good not to share. So on Saturday, we went there with Holly Rilinger, SinWorkouts and Jolene, which made for a ridiculously kickass group. Kelvin had us all start out with foam rollers since we had all come from other workouts, while he told us about the TFW workout.

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We started out with some dynamic stretching and a brief warm-up before moving into the workout. This class was slightly different from the first one and included 6 stations that we rotated through three times. It included the Prowler- which I always love to push around, battling ropes, TRX back rows, an agility speed work ladder, and this awesome but ridiculously hard plank move with sandbag pull-through. We did 40 seconds of work, with 30 seconds to rest/rotate to the next session. It was one of those awesome crews were everyone is really focused but also super supportive so there was a lot of hooting, hollering and high-fives. Does it get better than that when you are getting your ass kicked? For the final section we finished with a round of sprints on the treadmill, medicine ball twists and bicep curl/shoulder presses. The class FLEW by and by the end I was wiped out but seriously happy to have gotten to workout with such a fierce crew.

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Kelvin was awesome, just like in my first class with him, motivating everyone and keeping an eagle eye on form at each station.  His passion about training and about making sure that people are getting the most out of their session with him is always evident. Body Space Fitness is his vision and he is dedicated to keeping the classes small so that people get that kind of personal attention in any class that happens there. In a training group where you are being challenged like in TFW, that is huge. I can’t even imagine the amazing results people are going to get from 8 weeks of the Training for Warriors challenge…but I can’t wait to see!

Photos and video by Eric Stafford, Stafford Sports Media

As One Effect : The Power of Ten

On Monday morning, I headed to one of my favorite places to kick off the week: As One’s 8:45am class. Not only are George Vafiades and Mark Merchant so very good at what they do, but that specific class on Monday mornings is filled with a group of kick-ass, inspiring people. Between George and Mark kicking my ass every single time and that great group, I always leave completely inspired. Is there a better way to start a week? Every time, though, I leave and think to myself – “That was the hardest class EVER.” One of these times, that has to give but for this last class, George and Mark once again planned an amazingly intense workout that tested my limits. They are so good at keeping an eye on form and keeping the workout safe that every single time I go as hard as I can to try and live up to their challenge. I don’t always succeed but I try.

This week, the workout was called “The Power of Ten”, or at least, that is what I think Mark said at the beginning. They don’t normally give fun names to their routines, so I might have made that up, since I am never fully awake when we start! As with most As One classes, we were paired off, with each partner sent to their section to start in. I started on the floor while my partner, my awesome super fit friend, started on the evil Airdyne bike. The floor section was 10 reps each of squats with the sandbag, a split squat (10 per leg) where your back foot was up on a box, alternating back lunges (10 per leg), burpees, pushups, pull-ups, weighted back rows with the sandbag, rotational planks, and situps. The ten pull-ups smack in the middle of the rotation were killer from the very start.  We moved from pushups to the bar but we were given our own bars to go back to every time, so we could have the right band to help us. Mine was a heavy, single black band and the first set I flew through, only lightly cursing the last rep.  In that first rotation on the floor, I was super confident in my ability to rock this workout. When we finished, we then swapped out with our partner, who moved to the floor. The Airdyne section was a deceptively simple 30 seconds of going as hard as possible, 30 seconds off, and then repeat until our partner was done on the floor, again, the first round of that section gave me a bout of “Oh, I’ve got this!”.  That didn’t remotely last through the next round, though. By the middle of the second round on the floor, my cursing on the last rep of the pull-up had gotten a little more intense and I was sweating up a storm. My super confidence was fading fast and by the time I moved through the Airdyne section and back to the floor for my 3rd round, I was totally wiped out and only 1/2 way through. My new goal, get through the workout without throwing up, suddenly seemed like a really solid goal. The fourth and final round was brutal but I made it through, and more impressively (for me anyway), completed all 10 pull-ups… although,they were accompanied by a very loud “fuuuuuuuuuuuuuuuuuck” as I struggled to get my chin over the bar that final time. Thank goodness, George was there to help me get my foot out of the strap at the end since I was pretty stuck, too tired to manage to pull the strap down to lift my foot out of it. As he helped me, George did a mighty fine job of not actually busting out laughing at me being totally stuck. I managed my final round on the Airdyne with slightly more grace and was grateful for my speedy friend who was the first to finish of her group, meaning we were totally finished.  After a high five, we toweled off and went over to grab our foam rollers. It is always amazing to me how rolling out after class feels like such a sweet reward for all of your hard work! It doesn’t hurt that it basically means you get to flop down on the ground, and really, at the end of one of As One’s classes, I almost always just want to fall down. Rolling out is so much more dignified than the falling down that I envision in my head every time!

I am inordinately proud of making it through that class… and those 40 pull-ups. My goal is to be able to do them without the band. For the first time ever, I think that goal is totally possible… Mark & George make me believe.

 

(Top image, one of my favorite quotes, bottom image of the new As One space from a recent Daily Candy deal)