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Back Squat

Add 2-5lbs max from the previous exposure

Post load and experience to comments.
compare to 11.13.10

5 Rounds for time of:
25 Double Unders
10 Knees to Elbows

Post time and Rx to comments.

Yoda: The Pain Cave. A domain of evil it is. In you must go.
CFSBKer: What's in there?
Yoda: Only what you bring with you.

Jason Z won the caption contest on our Facebook page yesterday. Nice work, JZ!  Also, thank you to Ariel K who "found" our new mentor.

Happy belated birthday, Paul B!
We're halfway through November, time to assess progress with your goals.  Give us an update on how things are going. Have you made improvement, and looking back, is your goal realistic and quantifiable?

Dan R: 15x BW OHS
Nick K: Double Under practice 2x/W before class
Jess: Finish Marathon/2 HSPU/4 Strict Pull-ups/Snatch 83#
Asta: 65lb Press/140lb LBBSQ
Charlotte: 3x Max Pull-Ups every time I'm here
Rob H: 10 Strict Pull-ups, no band
C Fox: Practice Snatch 3xW/BSQ 350+
Julie: get a Double Under/Do plank :30 Daily
Juliana: Make it to class on Sat+Sun/ November Paleo
David O: Cook 1 Paleo Meal per day and post to comments
Ariel: 5 Strict Pull-Ups
Isaac W: 10 reps Double Unders/12-15 Push-Ups
Dan L: 6 Minutes in 3rd World Squat
Mindy: 2 Strict Pull-ups on Blue Band
Michele: 1 No BS elbows in Push-up
Deb: 10 Min Doubles practice every time in gym
Pietri: Paleo Weekdays
Kevin M: Lose 6lbs
Dan H: 100 Double Unders
Alex V: Big Improvement in Flexibility
Josh M: 200lbs, Post WOD Milk
Paul B: 3 Double Unders/Practice FSQ
Steffi: Practice DU's 4xW
Counter Argument: Keep your Goals to Yourself by Derek Sivers TED.com

Reader Comments (43)

Goals - Yep. I've worked the snatch in some capacity at least 3x/wk. 350# squat won't be tested till the end of this cycle so we'll see, but I'm woking towards it.

Yoda - JZ, awesome.
November 16, 2010 | Unregistered CommenterFox
Working on my goal, too. Progressive pushups three-four times a week. I can tell I've been using the wrong muscles all along, because doing them "right" makes me sore next day, every time.
November 17, 2010 | Unregistered CommenterMichele
There should be no quotation marks in that sentence, fwiw.

I <3 Yoda and hope that his presence in the gym inspires David to finally watch the original Star Wars trilogy.


Progress towards goal - no bueno. I used to have 3, sometimes 4 strict pull-ups and now I'm down to 2. I feel beat up directly after heavy squats (duh) and seem to be unable to get my chin-ups together for the Wednesday exposures in our strength cycle. I'm going to continue working on them (pull-ups and chin-ups) at home and talk with the coaches about how to approach this besides being grumpy and frustrated.
November 17, 2010 | Unregistered CommenterAriel
I think we should get a projector at the gym and have a Star Wars movie night!

Goals:-Marathon--check!-The other goals are a work in progress:*I have been working snatches at least 2x week at lighter weights to focus on technique. Progress has been made.*In order to get my HSPU goal, I've worked strict press...but only 2x so far. Need to also add the actual HSPU variations to the mix.*Strict pullups are last because I haven't done anything directly to work on this goal. Really need to step up my game!

Thanks MGMT for putting us on blast! I think my goals are each individually realistic and quantifiable. But, perhaps I had too many for this month. Goal #1 for December--have less goals.
November 17, 2010 | Unregistered CommenterJess
I've been practicing my double under's everytime I've come in. Yesterday I Pr'd d/u's at 65 and am trying to get to be able to do 100 without stopping anytime I want.
November 17, 2010 | Unregistered CommenterDhalioua
Grumpy and frustrated is my entire approach to training.
November 17, 2010 | Unregistered CommenterJoe
20 Back squats @ 115

25 DUs15 Situps

5 rounds for time 9:21

5x3 pullup practice Green band--went all the way down for a change.

Joe, You need sunlight or vitamin D or Wellbutrin--sounds like Seasonal Affective Disorder (SAD) to me. Bourbon is good too.
November 17, 2010 | Unregistered CommenterPeter
November goal progress has been not too bad. I've given myself a pass twice now. Once was because I had just done Helen and my forearms were huge and red and the second time I don't remember why. Still, I have PR'd with 17 in a row. Only gonna get better.
November 17, 2010 | Unregistered CommenterDeb
Heya folks on omega-3s, fish oil calculator has me taking about 27 pills a day. My guess is that means I don't have the right fish oil. Any recommendations for affordable and high in EPA and DHA? Mine are only 300/200. Thanks
November 17, 2010 | Unregistered CommenterJr
Kirkland and Costco both have affordable fish oil, per Robb Wolf.

Have you considered taking actual fish oil, rather than caplets? Makes it way easier, and the lemon-flavored is not bad at all.
November 17, 2010 | Unregistered CommenterMichele
(also cheaper)
November 17, 2010 | Unregistered CommenterMichele
thanks guys!
November 17, 2010 | Unregistered CommenterJr
What is the deal with vegetarian fish oil (from blue green algae)? Does anyone know how it stacks up against regular fish oil? I'm trying to be a more responsible consumer... http://www.nytimes.com/2009/12/16/opinion/16greenberg.html
November 17, 2010 | Unregistered CommenterJenna J
@Jr - (This is according to a recent Robb Wolf podcast, paraphrased) The fish oil calculator levels are for people who are a) sick due autoimmune issues/inflamation or b) losing large amounts of body fat, which releases stored omega-6 into the body. If you are pretty on-point with your diet you are already limiting your omega-6 and your ratios will be in the 1:1 or 1:2 range anyway and you should be able to get by with limited supplementation (basically take a few pills a day and then have a little extra if you've been eating out or your diet has been a little off). Those very high levels of fish oil are appropriate for an intervention, not long-term.

Goal for November - I've determined that my squat issues are mainly related to calf flexibility, so I've been foam-rolling for 5-minutes then stretching most every morning and before working out. It's definitely helped and I could probably sit in a squat with weightlifting shoes on for 5 minutes or so now, up from approximately 2. I'm hoping to get that extra couple of degrees out of my calves in the next few weeks to allow me to do it barefoot, but definitely making progress.
November 17, 2010 | Unregistered CommenterDan L
Thanks Dan, I was starting to grow gills.
November 17, 2010 | Unregistered CommenterJr
I think that my stated goal was good in that it was:Realistic: one home cooked meal per day really isn't asking for much, especially when i eat 3-4 meals per day.Quantifiable: one meal per day, I either did it did not do it.Accountable: I posted to comments when I did it, could not when I didn't.Task oriented: Instead of saying (Eat 30 meals home cooked meals this month), I structured it to focus on the steps I needed to accomplish, not the big picture. (does that make sense)

Now on to the results

17 days have gone by and I've cooked a whopping 8 meals. That's 9 days where I did not prepare any of my own meals. thats CRAZY to me. A few trends I noticed was that I mostly made dinners after work when I went home. If I didn't go to my house after work I didn't cook anything. I also never make my own breakfast, a product of waking up at 5:15 most days.

So Im going to continue forward with my goal and aim for well above 50% compliance. I'll also try to prep some breakfast foot at night and bring it to the gym instead of going out to buy it somewhere.

November 17, 2010 | Unregistered CommenterDavid Osorio
Mmmmm breakfast foot!

My goals are progressing slowly, very slowly. After a week off due to life stuff, I'm up to 4 pushups at a time when I can at work. If there is someone else in the bathroom at the same time as me, I'm unable to comply. Also having a hard time remembering to do them at home, maybe I should set some iCal alarms.
November 17, 2010 | Unregistered CommenterBethany
I have a goal, but I'm not telling anyone.
November 17, 2010 | Unregistered CommenterSamir Chopra
Jim (and Dan) - The Robb Wolf calculator has a factor that you multiply by, depending on where you are nutritionally and lifestyle-wise. I believe using this factor the recommended dosage is meant to be long term. Granted I have not listened to the podcast to which Dan is referring, but if I use it at the "Maintenance" factor of .25 then I end up taking only 5 capsules per day. Currently I dose a bit above the "Healthy" factor of .5. I'm guessing that you (Jim) are multiplying by a higher factor than .25, no?


David - Pre-prep is the key to healthy, low stress cooking at home, or in a restaurant for thet matter.

Have these things handy:- Seasoning ingredients!!! (curry powder, chili powder, cajun rub, garlic, salt and pepper, etc...)- Pre-prepped or easy to prep veggies. Easy to prep items don't need a lot of cooking time (zuchinni, mild greens, salad stuff, etc) Pre-chop stuff like hardier greens, carrots, broccoli. Pre-cook stuff like winter squash and root veg. In the winter making big batches of a relish/pickle/slaw type thing can be an easy way to get some produce in your belly.- Protein that's quick to cook(fish, boneless chicken parts, steaks that cook quick like; hangar, flank, sirloin, ask the butcher)-Protein that takes longer have pre-cooked (roasts, whole birds and the like)- Also, cook up a bunch of whatever it is you're cooking to have leftovers. It doesn't always make for an exciting week of meals, but you'll be fed- Most sauces keep well frozen, make more than you need and freeze
November 17, 2010 | Unregistered CommenterFox
I've stuck to my goals and done 3x max pullups whenever I've been in the gym. But I've been in the gym....uh, maybe 4x in November. traveling last week, knee issues, wah wah wah.

December goal: write down workouts. Figure out knee crap. Get to the gym 3x week for reals.
November 17, 2010 | Unregistered CommenterCharlotte
I think my goal to come into the gym on sat and sun has sorta been successful. Unfortunately, trying to have any kind of social life during the weekend is incompatible with crossfit. I believe the biggest problem for me is the distance I have to travel, which means getting up at 8am on a Sunday! A total sacrilege ;-)So, I guess for the remainder of the month I just have to suck-it up and just do it. As for the other goal, I plead the fifth.
November 17, 2010 | Unregistered Commenterjuliana
woke up early to do clean wod at home. Had some knee pain warming up. changed plans and did:

3 rnds nft 10HSPU, 10ring dips, 10C2B PUs

did alot of prolonged "bad" squatting at work yesterday. I knew I was doing harm.

Unquantifiable goal: try to move with better form at work
November 17, 2010 | Unregistered Commentercarlos
@Fox thanks, right now just getting back on the fish oil so at .5 area. I think it was more of an issue of the composition of the kind that I got more than anything else.

Pressure cooker great healthy way to do squash, etc. faster. I leave the seeds in and eat thoughs too. Need some more Chef Fox recipes to add to the arsenal.
November 17, 2010 | Unregistered CommenterJr
david -

following up on what Fox said...

melissa joulwan had an EXCELLENT post on how she pre-preps for cooking paleo at home. she does the almost unthinkable, even to me - cooks about 99% of three-meals-a-day-plus-two-snacks AT HOME, religiously.i don't think anybody in NYC eats out so infrequently, so this is an astounding achievement.

i fancy myself pretty handy in the kitchen, (as do you) but i got a LOT out of these two posts - for example i had never par-cooked a vegetable before reading her description, and it's a GENIUS technique:



November 17, 2010 | Unregistered CommenterMichele
I'm partial to the Stronger Faster Healthier fish oil, reccomended from Whole9- two teaspoons a day and you are good.

Takes a little while to get used to the fishy/oily-ness of it, but then you are good.

I got the tangerine flavor, which tastes like tangerine flavored fish.

November 17, 2010 | Unregistered CommenterNoah
On the home cooked meals front. The best method I can think of for eating home cooked meals is marrying a Celiac.

With the paucity of restaurants that are reliably actually gluten free, dining out becomes both monotonous and really expensive. The expensive part is due to the fact that actually gluten free food requires a level of awareness from chefs that is atypical at all but the best restaurants.

Laurel and I usually eat all but 2 or 3 meals a week of home cooked food. So if you assume 28 meals a week this works out to about 90% home cooked. This is often inconvenient and time consuming. It frequently results in the difficult mind game in the morning about cooking breakfast and lunch or sitting with coffee and waking up (Thank you Laurel for my quiet moment this morning).

Having multiple people involved is invaluable. Laurel and I have slightly different schedules such that I am usually doing large tasks at night like roasting or braising substantial quantities of food while Laurel tends to do last minute things in the morning.

Hints: Cookie sheets are your new best friend. I always used smaller roasting dishes before but feeding two hungry people we can blow through a cookie sheet full of roast veggies or chicken in a couple of days.

Fox has the right idea on cooking style, basically mimic a restaurant kitchen. I am trying to learn this, but it is a slow road for someone used to doing everything at the last minute and in small quantity.
November 17, 2010 | Unregistered CommenterMalcolm
I gotta throw in my two cents, if only because of the energy and intensity I've put into this:

Fish Oil:1) Robb is indeed now recommending pulling it back, way back, after you get your stuff in order (hopefully after about 3-6 months of a good diet and high-dosage of Fish Oil), depending on overall health. That basically means *measurably* low inflammation which IMHO requires a blood test: (I don't have my book here, but I believe that the C1 reactive protein is the inflammation bio-marker.)

2) He also recommends heavier DHA which I finally found:http://www.vitacost.com/Carlson-Super-DHA

I'm combining 2 caps of the super DHA with 1 teaspoon of the liquid which is providing a whooping 1000mg EPA and 1500mg DHA. Otherwise, I would be eating 16 tabs a day which I couldn't do.

3) VitaCost has great prices and they also carry coconut products. (water, milk and oil)


1) Fritata: (baked eggs)Make it one night and you have breakfast ready for the next 4 days. You can even eat it cold.12 eggs, 1 cup of water (or milk) and a ton of vegies. (Mushrooms, califlower or broccoli, onions, bacon etc.-- yes, bacon is a vegie now) I even used chopped kale last time. This was my wife Bina's idea, so I can't take credit-- it's brilliant and tastes great.

2) You gotta cook at *least* two meals at once. I just make double amounts and eat what I have for dinner for lunch the next day. Or eat the same lunch two days in a row. Anything to reduce the labor time. It's the only way I can make 18 meals a week, work full time, work out, practice bass and have some chill time. Sunday night I made dinner, breakfast for 3 mornings, and two lunches in one cooking session.

3) If you grill, fill it up with meat for the next 3 days. Under cook slightly so when you heat it, it's not overcooked.

David: great analysis of your goal-- very helpful and succinct.

Thanks for the great info everyone!
November 17, 2010 | Unregistered CommenterRob Is
Nov. Goal: cut coffee consumption from 3-4 cups a day to 1 in the morning so that I am not in bad shape on my honeymoon when there is not readily available coffee in our kayak on the sea.

So far, I have cut out my 11 am cup entirely and am down to 3 sips of my 2 pm cup. I couldn't go cold turkey because I have to get a lot done, so going with a gradual reduction.

Goal 2: Active recovery - attend 1 active recovery every week and stretch/foam roll on my own 2x per week in addition. So far so good.
November 17, 2010 | Unregistered CommenterLaurel
Have been working on LBBSQ and Press 1x a week specifically. The numbers are similar to past PR's that I want to regain (move forward in some places and lose in others, completely natural). I'm pretty close now to achieving those numbers but am slowly working back up to them so when I do test it I will finish strong and maybe even surpass.

I realized something crazy the other day, when I started CFSBK (almost 2 years ago.. which is also crazy), I could barely press 15lbs (just the bar) for more than 3-4 reps. HOW INSANE. And now I get all beat up over not being about to 1 rep over 60...
November 17, 2010 | Unregistered Commenterasta
20-rep Hump-Day.

WU: Power plank/KB swing/Hybrid Mountain Climber triplet

followed by:

45x5, 95x5, 135x3, 145x2, 155x1

Work: 160x20 (felt OK, got room to grow)

Bailed on K2E/DU WOD as my neck was stiff from a self-inflicted injury earlier in the day.

November 17, 2010 | Unregistered CommenterSamir Chopra
Back squats. 140 x 20. Took more out of me than I'd expected.

WOD.5 p.m. class did this in two heats so I got to watch the first group. It'd never occurred to me what a naturally slow movement knees to elbows is. Anyhoo, the DUs today were good for me. First round unbroken. The rest I missed one or two per round. First set of K2E were unbroken. But then got progressively more awful. Last set probably took 90 seconds and broken up into 3s 2s and 1s. Yikes. With better mental toughness I could have done this in under 10 minutes. But it wasn't to be tonite. All that said I'm not displeased.10:08 RX'd.
November 17, 2010 | Unregistered CommenterChris A.
Wow definitely a lot of information about fish oil here. On the home cooking to add to what others have said about prep and cooking in volume,and something that has helped me was to map out the meals I was going to cook in a particular week, that way grocery shopping, preparation is faster too.

Did my 2nd exposure this week to 20 rep BSQ at 115 and did todays 5rd of 25 d/u's and 10 k2e as rx'd in 6:15
November 17, 2010 | Unregistered CommenterDhalioua
Back SquatWarmup: 45x5 95x5 115x3 145x1 165x1Work: 170x20

Accessory WOD5 Rounds25 double-unders15 sit-ups5:56
November 17, 2010 | Unregistered CommenterJoe
Back Squat - 190 x 20

Starting with 70% of 90% feels about right - this was getting difficult at the end, but felt maybe a bit easier than 185 did on Saturday. There was never a point where I thought I might not be able to stand up with the weight. I'm going to shoot for 5 lb jumps for at least the first 5 exposures the cycle, which I'm optimistic I can make based of the first couple exposures.

WOD - 4:15

All the DUs were unbroken, started needing to break up the K2E in round 4

All of what Rob Is posted is in line with what I'd heard from Robb Wolf as well. Kurt Harris also has several posts about limiting the total intake of PUFA of all types. He also considers pastured butter to be among the best sources of human fuel - a man after my own heart.

November 17, 2010 | Unregistered CommenterDan L
WU: DU practiceKB/power plank couplet w/RobBSQ (45x5, 95x5, 115x5)

Work: 135x20WOD: DU/K2E 8:42 Rx'd

Always nice working the squats with JMD, who was especially helpful coaching me on LBBSQ (my first try at the low bar position). Work set was a little tough but I am chalking it up to the new position and am confident about next exposure.

On the topic of goals, I have stuck to mine of practicing DUs 2x/w before class. Given today's workout I would definitely say things are improving. I formerly dreaded DU workouts as I could generally do OK when messing around, but when it was FT they'd go to shit and I'd be at 1's and 2's. In today's WOD I was more consistently in the 5's-10's range. That makes a world of difference, from feeling incredibly frustrating to feeling like a good challenge.

BTW another non-fitness goal is to resurrect my music blog The Romp, which has been dormant for the last 6 months. Link on my name below. I'm taking it easy on the writing for now so that I'll be more likely to post.
November 17, 2010 | Unregistered CommenterNick K
Good last session with Shane before taking off to San Fran.10 minutes DU practice. Only strung together 10 max. Little cooked tonight.

Warm Up: 3RNFT 10 spiderman lunges, 10 vertical jumps, 10 power planks

LBBSQ: (45x5,60x5,70x3,80x3) 90x205# jump from saturday. Felt really smooth. The knee bend cue really helped me feel the verticality of the bar path.

Muscle up practice. So close I can taste it!
November 17, 2010 | Unregistered CommenterDeb
I love the information flow.LBBS: 45x6, 95x5, 135x5, 185x2140x20 Way too cautious on this and went too light. I’ll have to give it a good jump on the next exposure.Acc WOD: 7:50 Rx’d All DU’s unbroken except once in the third round. The K to E really slowed me down in rnd 4 and 5, forearms were smokin’.Mr. Fox...I made your curried greens...spectacular success, thanks.
November 17, 2010 | Unregistered CommenterDavid Mak
Strength Cycle #2 Day #10

Pre Class: zip zilch nada.

SQ: 45*5 135*5 205*5 240*3 280*3*5

felt ok. back started bothering me during the second set when i failed to maintain position. we'll see how i feel tomorrow and friday. maybe go light or god forbid skip a squat session.

BP: 45*5 95*5 220*3 142.5*3*5

felt a little uneven but fine otherwise

CU: +15 8,8,8

just cant really get over the hump with these. ugh.

on the topic of goals. stopped adding 5lbs each session and have attended 1 out of the 2 active recovery classes. not bad for me.
November 17, 2010 | Unregistered Commentercloyde
BSQ210x20x1Better rack position, but still felt it slip toward the last few. 20 reps is hard :)

WOD rx'd6:35Harder than I expected. Grip felt shot. Had to make up a few fouls. Ab soreness made me nauseous.
November 17, 2010 | Unregistered CommenterFox
Warmup:-Alternating 30secs of Power plank/KB swings (1pood)-Mountain climber stretches-Squat hold

LBBS:(45x5, 95x5, 115x3, 125x2, 135x1)work: 140x20-this were hard but felt good. Maybe even better than Saturday since I knew what to expect. I was able to hold the bar in a better position so that it didn't want to roll off. Still very out of breath from these though!

WOD:7:52 (or 7:42) rx'd.-Only one round of du's were unbroken. boo. One time the rope actually got stuck between my pinky toe in my vibrams...ha! The k2e's got really hard, really fast. Tried to kip these but that felt awkward. It was kinda fun, but also kinda scary to dodge the ropes and swinging legs during this wod.

Goal work:-HSPU: (1x5 with 2 abmats) then 3x5 with 1 abmat + 15lb plate.-Chins: 3x3

Cooldown:-Foam roll on my legs!
November 17, 2010 | Unregistered CommenterJess
Mobility:Psoas pstretch against the racks

Warmup: 1 pood KB swings/power planks, mountain climbers, etc

BSQ:(45x5, 65x5, 95x4, 105x1)110x15Lower back pain got the best of me and I had to bail after 15. Going to back down in weight and get a coach to watch my next set to help troubleshoot, but I'm guessing I'm hyperextending or otherwise losing that midline support. Also feel tightness in my chest/pecs might be preventing me from keeping a good rack position so will seek out some stretches/mob work for that.

WOD:5:13 subbing 15 situps for K2E3 of the 5 DU rounds were unbroken, my sit-ups are still slow as molasses though. Not sure how to fix this other than doing more sit-ups. Jess, my rope totally gets stuck on my pinky toe sometimes too! ha.

Cool down:Trap release exercises on the tennis balls, other Debercises on the foam roller.
November 18, 2010 | Unregistered CommenterBethany
Late post.

Knee is still feeling sore, so skipped the back squat workout. Did a 10 minute row instead. Hopefully good for warming up the knee without putting excessive stress on it. Kept about a 2:05 at 22 s/m pace, except for warmup and cooldown at either end.

WOD: 9:15Was able to get one set of DUs unbroken.K2E elbows started out strong and quickly went to shit. By the end I was effectively counting K2E attempts, as I don't think any of my last ones were really legit.

Cooldown: a bit of stretching and ice for the knee
November 18, 2010 | Unregistered CommenterJames N.

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