November 17, 1950 – August 17, 2020
Bob was one of my very first members. There were multiple days where Bob and I would be the only ones in the 5:30 am class (literally only the two of us, imagine that.) Bob also known as Robert J. Costabile passed away on August 17, 2020. He was originally a gymnast in the city and as soon as we opened up he was fired up to be a part of Warlock. Bob was passionate about CrossFit, how it was absolutely life changing and how his son Joe was a badass in it. Bob was also forever and always honing in on his fitness and nutrition. Either way when you talked to Bob he would always preach about how life changing CrossFit was and how you should give it a shot! “It’s the best,” he would say.
Bob competed in 3 Opens and 1 Lift off with us in the 60+ masters division. Bob also sported a 265 lb Deadlift, 245 lb back squat, 160 lb clean and jerk and a 115 lb snatch at 66 years young. He could also do chest to bar pull ups and was convinced that given enough time he would do a muscle up again, just like when he was younger in his gymnast days. He was young at heart and gave everything he had every single day in training. Bob had an unmatched level of pride in Warlock CrossFit and our community, nothing as proud as when he would talk about or watch Joe compete in the Open.
Bob’s CrossFit Games profile says “Trying to keep up with my 26 year old son! He’s way ahead…. But that’s OK. Lmao… I promised him that i’d be doing CrossFit when I’m 95.”
Bob loved that fact that he was able to share CrossFit with Joe and they were able to bond over that. I’m grateful to have had the opportunity to coach Bob and call him Kemosabi. That phrase Kemosabi came from Bob. At the end of a workout Bob would often turn me to and say, “That was a kick ass workout Kemosabi! A real motherfucker!” (haha he clearly fit right in!) This would happen almost every workout he left as he gave me a first bump. Kemosabi wasn’t a word that I used, ever. Hell if I even knew what it was or meant. Bob explained it meant I was a wise friend from an old TV show. That immediately became our phrase that when we said bye, it was “see ya later kemosabi.” We spent a bunch of mornings bullshitting, talking about the Games, CrossFit, nutrition, health and much more down stairs over breakfast in the Deli. I’m grateful for our time in the gym, our friendship and the fact that we got to share so many memories like those together. Kemosabi you will be missed more than you know in a community that cares about you. You helped build this community with your hard work, determination and no bullshit attitude. Thank you for being a Warlock and inspiration. I hope when I’m 60+ I can get that muscle up for you and do everything that you could at that age. I know wherever you are you’re always cheering us on, yelling “No Rep” at least a few times because you owe me a few and you’re doing all the muscle ups you could possibly imagine. We love you.
– Erik and the Warlock Community
Primer: 2-3 Rounds: Barbell Warm Up | 200M Run | 15 Tuck Ups
Strength Primer:
EMOM x 6: 2-3 Power Snatches
or
1 Power Clean + 1 Front Squat + 1 Shoulder to Overhead
WOD: “Excalibur”
800M Run
5-3-1 Bar Muscle Ups | Power Snatches @ 135/95
800M Run
5-3-1 Bar Muscle Ups | Power Snatches @ 135/95
800M Run
No Muscle Ups:
800M Run
3 Power Cleans | 3 Front Squats | 3 Shoulder to Overhead x 5 Times
800M Run
3 Power Cleans | 3 Front Squats | 3 Shoulder to Overhead x 5 Times
800M Run
Bulletproof Shoulders:
800M Run
5-3-1 Pendlay Row | 15-10-5 Piked Toe Touches
800M Run
5-3-1 Pendlay Row | 15-10-5 Piked Toe Touches
800M Run
Dumbbell Version:
800M Run
Double DB 3 Power Cleans | 3 Front Squats | 3 Shoulder to Overhead x 5 Times @ 50/35
800M Run
Double DB 3 Power Cleans | 3 Front Squats | 3 Shoulder to Overhead x 5 Times @ 50/35
800M Run
Time Cap 22 Minutes