Well, he’s back. And, in a big way.

He’s running a new box, Brick, which opened just two months ago in Chelsea.  With over 400 members, it’s taking the city’s CrossFit scene by storm.

The decor is industrial and upscale; the vibe is upbeat and empowering.

On Saturday morning, my brother and I did an amazing class led by Heidi, a totally zen ultramarathoner-turned-CrossFit instructor.

Then…I joined.

So, stay tuned for much more about burpees, squats and slam balls.  Buh bye, elliptical and treadmill.  Hello, Brick!

CrossFit combines sprinting, rowing and weightlifting with the use of barbells, dumbbells, gymnastics rings, pull-up bars, kettlebells and medicine balls to prepare athletes for, as gymnast and founder Greg Glassman says, “combat, survival, many sports and life.”

I spent the day training at CrossFit Virtuosity, just a stop into Brooklyn off the L train, with my friend and fashion PR guru-turned-“it” coach Will Lanier.  Read on for 3 essential CrossFit moves to know before you step inside the box (aka: CrossFit gym).

For toned biceps, flat abs and a booty that got back, your days of slogging away on the elliptical, reading a magazine, are done.

The “before” shot.

1) Banded Pull-Up: Think that you can’t do a single pull-up?  You can.  One of the coolest things about CrossFit is that each move is totally scale-able, making it accessible for anyone–regardless of your current fitness level.  Colored bands of varying widths can help you get all the way to a full pull-up (or 50) on your own.  So, while the WOD (“Workout of the Day”) may be “Rx’d” (“prescribed,” aka: written) in a certain way, with a set number of reps for both men and women, each move can be adjusted based on exactly where you are now.

2) Burpee: One of the core CrossFit moves.  Six steps that lead into the next to create a fluid motion.

How to do it: Starting from a standing position, 1) bend down and plant your hands on the ground, 2) kick back into a plank position and 3) lower yourself into a push-up (your chest should always touch the ground).  4) Bring yourself back up to a plank, 5) pull your legs back in under your chest and 6) standing up,  do a slight jump up, clapping your hands overhead.

3) Squat:  That’s a 33-pound barbell!  This move works both your upper and lower body at the same time.  The key is “hip crease below knee crease,” meaning that the crease in your hip (where your hip flexor is located) should be closer to the ground than your knees.  And, if you’re doing it it right…it hurts.  Repeat 50-100 times.

The “after” shot.

More about CrossFit with Will to come!

Tank: New Balance.  Leggings: Adidas by Stella McCartney.  Sneakers: New Balance.
Shot at CrossFit Virtuosity: 221 North 8th Street, Brooklyn / crossfitvirtuosity.com

Images by Shante Carlan Photography.