« Rest Day | Main | "Quarter Gone Bad" »

Back Squat


Post load to comments.
Suggested Back Off Week

4-5 Rounds NFT of:
10 Toes to Bars
10 Hip Extensions
5 Forward Rolls


So goes the old saying, "The couple that lifts logs overhead on the beach, stays together"

Fight Gone Bad Team 6:
1. Ben W
2. Becca S
3. Jess F
4. Samir C
5. Sean B

Fight Gone Bad Team 7:
1. AJ
2. Ashley F
3. Ryan P
4. David M
5. Collette K

Fight Gone Bad Team 8:
1. Chris F
2. Brian Z
3. Katie M
4. Nick K
5. Joe W

This clears our all our current registered athletes for teams (except David).  Can we register at least 2 more full teams before FGB on September 25th??  If you're interested please register today!  We also still need at least 3 more athletes for the Fight Gone Belated team.

CFSBK Fight Gone Bad Registration and team page

Reader Comments (29)

When is belated?
August 23, 2010 | Unregistered CommenterGabrus
No set date yet, we can coordinate once a team starts building. Probably a week or so after.
August 23, 2010 | Unregistered CommenterDavid Osorio
65% of 1RM during the CFT or of the last sets-across weight? Thanks!
August 23, 2010 | Unregistered CommenterSamir Chopra
That photo is ADORABLE.

Nick and I would like to do Fight Gone Belated, are we counted as part of that team? We can't make the main event b/c of a wedding, boo.(Also, we will need to round up a Linus-wrangler for that day.)
August 23, 2010 | Unregistered CommenterCharlotte
Dear Management,

I have been registered for FGB for awhile but I don't think I have been assigned to a team. Is this a subtle hint?
August 23, 2010 | Unregistered CommenterBecca
Strike that! Team 6. :)
August 23, 2010 | Unregistered CommenterBecca
Dear, Member #21169 "Becca S"

You're right there in the second position for team 6! Actually, Jay requested to be on a team with a buddy of his from out of town who has yet to sign up. I went ahead and just switched you in.

-The Management.
August 23, 2010 | Unregistered CommenterDavid Osorio
Team 8 has already won...it's no contest.
August 23, 2010 | Unregistered CommenterFox
Chris is probably right. Should we go ahead and call the whole thing off then?
August 23, 2010 | Unregistered CommenterDavid Osorio
Dear Management,

Sneaky. I thought I had officially gone completely out of my mind after you made the switch.


- Member #21169
August 23, 2010 | Unregistered CommenterBecca
Member #21169,

Be advised, rule # 6845-C clearly states that Members are not to directly address The Management, but are to use proper channels of contact, namely through Gammas and/or Epsilons.

No further discipline will be assessed a this time.
August 23, 2010 | Unregistered CommenterFox
August 23, 2010 | Unregistered CommenterJoe
I'm in for Belated.
August 23, 2010 | Unregistered Commenterjack
Alec and I are in. Just signed up. Made it back from Colorado unscathed this time. Nothing can keep me from Fight Gone Bad!
August 23, 2010 | Unregistered CommenterDeb
This is the best thread ever! Thank you member #21169 and management!
August 23, 2010 | Unregistered CommenterDavid Mak
Fox sightings on Lake Michigan Shores. Good thing there wasn't any landed gentry around.
August 23, 2010 | Unregistered CommenterSamir Chopra
Samir - 65% of 1RM.
August 23, 2010 | Unregistered CommenterMargie
You are welcome, David Mak, though I certainly cannot speak on behalf of The Management.

August 23, 2010 | Unregistered CommenterBecca
Good to back. Feel like it's been fo-eveh.

DROMSMedball Tosses: Stepping chest pass 2x10 6#Rotational throw 2x10 ea. side 4#

3RNFT5 Ring rows5 Split squats ea. leg 25# DB

AMRAP 12 MIN.20 KB Swings 12 Kg.7 Jumping ring dip w/negative4 30' Fwd./Bkwd shuttle run6 rounds + 20 swings

Good stuff. Love the variety of movements. Could have gone heavier on the lunges.

August 23, 2010 | Unregistered CommenterDeb
I was gone a lot in August so I'm not really backing off so much.

LBBS (5): (45, 95, 135) 185x3x5Second set was pretty good. The rest, not to much. Good rack position and thinking a lot about elbows somehow really helps keep my heels down.

4 rds: 10 T2B, 10 hip ext (sometimes w/ 15#), 5 forward rolls.Glad I could pretty much do the T2B, getting a little better at the rolls. Trying to remember that I used to hate handstands almost this much.
August 23, 2010 | Unregistered Commenterkatie
worked too late for class

ran a park loop

1/2 Angie in 10:10
August 23, 2010 | Unregistered Commentercarlos
LBBS: (45x5,95x5,135x3) 155x5x3

Like Katie, not backing off right now. I've missed a lot of gym time recently.

4 rounds: 10 strict toes to bars, 5 forward rolls, 10 15lb hip extensions (last set at 20lbs)

This was fun.
August 23, 2010 | Unregistered CommenterLaurel
Strength cycle back in action. That sound you hear is me exhaling in gratitude after ten long days of down time.

I didn't have any goals last time, until Brian D. gave me one part of the way through. This go around, I have some ready to go.


I'm a lifelong 5 or 6-hour/night sleeper, but even without crossfit, this is not working anymore. Shooting for a solid 7. Blackout blinds and a sleep mask help.

2. Post-workout nutrition

Last cycle, I wandered around like a starving, bewildered cavewoman after every workout, famished but directionless. Debauchery ensued. I inserted my post-workout body into fancy establishments in pursuit of bone marrow appetizers. I'm not making that up.

In my work life I am a project manager, plus I'm obsessed with cooking. Time to mindfully feed Good Cavewoman, not encourage her evil twin.

4. Strict Pull-up

Right? Please.

5. Back Squat Shenanigans

Last cycle my 1-RM LBBS during our CFTotal was 147.5; Jeremy advises that this should be work weight goal for this cycle - 3 sets, 5 reps at that weight.

So it shall be.

God, I feel better already.

August 23, 2010 | Unregistered CommenterMichele
Robb Wolf on my favorite non-CF fitness website. Big Time!

August 23, 2010 | Unregistered CommenterFox
Warmup:-med ball chest pass @ 8lbs.-wall ball over the front pullup bar @ 10lbs.

LBBS:(45x5, 95x5, 125x4)work: 135x5x3 (~65% of 1RM)

NFT triplet of:-2 forward rolls, 30 sec plank-10 t2b (mostly kipping)-10 ghd hip extensions with 10lbs, 15lbs.Got through 3 complete rounds and figured that was good. Fun to partner and lift with Charlotte again!
August 23, 2010 | Unregistered CommenterJess
bsq: (45x5, 65x5, 85x5) 105x5x3haven't been squatting much, so this is on par for where i've been; neither back off or a PR

NFT triplet:-10 knees to elbows (huge improvement from last time, maybe a month or so ago)-10 hip extensions-5 fwd rollsGreat to work with Laurel and Katie!! Thanks for your coaching and help, ladies!

accessory: pullups w/ dan (10 total w/ his assist. still suck). some handstand work... got maybe an 8 second hold. foam rolling.
August 23, 2010 | Unregistered CommenterWhit

Snatch Pull80x2

One Leg Squat5R,5L+40lb vest5R,5L+vest+9kg plates+chain2R,2L x 2

HSPU5x2+15(?)lb vest2x5

4 rounds of BBQ at Hill CountryBBQ wins by TKO
August 23, 2010 | Unregistered CommenterYoon
Just signed up for FGB. Looking forward to it...I think.
August 24, 2010 | Unregistered CommenterJenn Maldonado
Warmup:-med ball chest pass @ 8lbs x20.-wall ball over the front pullup bar @ 10lbs x10.

LBBS:(45x5, 95x5, 125x3)work: 140x5x3 (~65% of 1RM)

NFT triplet of:-2 forward rolls, 30 sec plank-10 t2b (mostly kipping)-10 ghd hip extensions with 10lbs, 15lbs.Got through 3 complete rounds. Great working with Jess!
August 24, 2010 | Unregistered CommenterCharlotte

PostPost a New Comment

Enter your information below to add a new comment.
Author Email (optional):
Author URL (optional):
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>