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Back Squat

Add 2.5-10lbs to your last exposure as appropriate

3 Rounds NFT of:
8-12 Romanian Deadlifts
8-12 Pallof Presses

Load the RDL to ~50% of today's squat. Continue to focus on hamstring activity and spinal position moreso than load

Optional DIY Finisher:
50 Burpees for time

Post loads for both Squats and RDLs to comments.
Compare to 11.2.11

Josh goes all David Blaine during the CF Gymnastics Cert

Happy Belated Birthday Josi S!

All my Single Strong Ladies: Tough Tits Day Powerlifting Meet is Coming Soon!

The Innaugural Tough Tits Day Powerlifting Meet is coming up!  This meet is for ladies who want to display their strength

What: 3 attempts at a 1 rep max of Backsquat, Bench Press and Deadlift
When: December 17 at 2pm
Who: SBK women who have been attending group classes for at least 3 months
How much: $20. Includes participation and a bench press/rules clinic with Margie on December 1 at 8pm.
Registration deadline is December 10, 2011

The Details:
Each woman will have 3 attempts to hit a max single in Squat, Bench and Deadlift, in that order. All lifters will make their attempts in each lift before moving to the next.
First, second and third place winners will be awarded in each weight class based on total combined weight of best lifts.
There will be 3 weight classes:

  • Under 135
  • 136-160
  • Over 160

In the event of a tie, lowest weight wins.

Register here!

Full details regarding rules and logistics of the meet will be emailed upon registration.

Questions? Contact Margie(at)crossfitsouthbrooklyn.com

Kipping Workshop Almost Sold Out

Saturday's Kipping Pull-up Workshop w/ Coach Noah is almost sold out.  If you're interested in attending contact Noah(AT)Crossfitsouthbrooklyn.com. The class will meet at 1:15pm this Saturday, November 12th.  The cost of the workshop is just $10!  To attend you must have 1+ strict pull-up (women) or 3 strict pull-ups (men)


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Reader Comments (22)

You would never know that Jeremy is reading the blog until something important is mentioned, like tacos.

November 9, 2011 | Registered CommenterRob Is


November 9, 2011 | Unregistered CommenterSamir Chopra

@Margie: When is the weigh-in for the meet? Don't worry, I'm not considering competing.

November 9, 2011 | Unregistered CommenterSamir Chopra

Samir -

Weigh in will happen the day of the meet. It is an organizational tool and should not be worried about by any lifter.

Let me stress that point - please do NOT worry about lifting in a particular weight class. I would much rather you spend your time getting big and strong than small and weak.

November 9, 2011 | Unregistered CommenterMargie

Another great 6am class with David and Josh. Great to see Kiki!

WU: 45x5, 95x5, 135x5, 155x3, 165x2
Work: 170X5x3.

Went up by 5# to be conservative, it felt very good. We'll see what happens next week.

Acc work: 3 rounds 10 RDL @85#, 10 Pallof press w/ white band

50 burpees for time: 4:27. Rested way too long after the first 25, which I was psyched to get unbroken.

November 9, 2011 | Unregistered CommenterCharlotte

Great Class with Coach Josh at 12pm

3:15 Row @ 22 s/m
3 Rounds NFT
:20 L-Sit
15 Squats
10 Push-Ups
5 Pull-Ups

Back Squats
(45x5, 135x5, 165x5, 185x3, 205x2)

RDLs 135x10x3
Pallof Presses Wx10x3
Scaption Y's 5lbsx10x3

Added two sets because I had the time and I'm biasing my Squat work (still) This felt good.. My goal for this cycle is to hit 230x5x3 which seems well within my reach. This is my plan for my exposures this cycle. If anything I'll try to bump exposure two to 225 and carry on 5lb jumps from there so i exceed my plan. It all comes down to diet and sleep!
e2: 215
e3: 220
e4: 225
e5: 230

Great energy at 12pm!

November 9, 2011 | Registered CommenterDavid Osorio

Today's 7am class was great, I had a great time! I'm very proud to have my squats up over 100# and as much as I detested doing the 50 burpies... they weren't as terrible as I had imagined (as usual) - time was 3:31 (modified)

If anyone is interested, I just made a post on the paleo blog: yum yum yummmmmm
Eggplant Lasagna

November 9, 2011 | Unregistered CommenterLana Zellner

Hit a 12pm with Josh M.

I liked the pushup cues about hand placement.

Came in early did some mobility work that i have picked up on from A/R then did standard warm up.

240 X 5 X 3

These felt really good, heavy but good. Im very happy with my squat progression.

One question. One cue I always struggle with is keeping back set not rounding. I understand what this means, and i can visualize what to do, but I dont know how to get whichever muscles control this issue to work to avoid rounding and keeping my chest up.

Any ideas here?

November 9, 2011 | Unregistered CommenterDH 3

WU 1
Back squats

Romanian DLs & Pallof presses
Yesterday: Noticed work was a lot easier with no children there.

November 9, 2011 | Unregistered CommenterPeter

I'm Baaaack.

On the blog and in GP.

What I learned:

Warmups alone are hard.
1 rd of hollow rocks is easy, by round 3 I had to stop several times. My abs were on fire.

Squats still felt good
I got 275x3x5
Fox says I was right at parallel on some reps, so Ill work on that. The weight doesnt feel super heavy. Im definitely more comfy squatting with the belt now.

50 Burpees has never burned like that before.

Quads and Upper Back were on Fire.

Final time 3:22

Thanks everyone for cheering me on.

November 9, 2011 | Unregistered Commentershawn$

Oh and Paloff Presses are hard.

November 9, 2011 | Unregistered Commentershawn$

Welcome back to GP Shawn, good to see you!
Squat - 45x5, 135x5, 185x5
Feeling it out, could have gone a bit heavier but it was a good starting weight.
Romanian DL at 100#. Paloff presses are great.
50 burpeeā€™s 3:36 slow and steady.

November 9, 2011 | Unregistered CommenterDmak


Or you will force me to invent consequences.
I'm sure they will be TERRIBLE.
Oooooooh yes.

November 9, 2011 | Unregistered Commentermelon

I really like the new skinny orange bands. I have been using them to be more strict in my strict pull-ups in warm-up. Although my hollow rock has improved, there is a flat spot in my low back that will not round yet.

BSQ 230x5x3 tough but fun. Great spirit in noon class.

RDLs at 155.

Pallof press. I don't find these hard. I have some weird strengths related to my work and this may be one.

50 Burpees 2:21

November 9, 2011 | Unregistered CommenterCarlos

Came in a little early to do a little pressing.

WU: 45x5, 75x3, 95x1
Work: 107.5x5x3 (the last rep in the last set was an epic struggle; thanks for the support everyone - I love our box!)

Then, squatting with Rickke, which was awesome as usual.

WU: 45x5, 95x5, 135x4, 165x3, 185x2, 205x1
Work: 225x5x3

RDLs at 115lbs

50 burpees in 3:54. I felt so slow and heavy during these.

Rickke is insane for doing a second set of 50 burpees.

November 9, 2011 | Unregistered CommenterSamir Chopra

Did Dirty 30 at Guerilla Fitness Crossfit Montclair. Finished in 18:34 and it was oogly. I haven't been doing a ton of conditioning lately and it showed. Plus being at a "foreign" box is always weird- my rope was too long, they want your box jumps to be full foot on the box, etc etc.

Overhead squats were particularly rough- I used to blaze through 95# OHS, but I had to break them up a bunch. Partially because they were at the end and I was gassed, but I was just not very confident under the bar. Will add to my Crossfit Milkshake soon.

Going away always makes me super glad to come back and very thankful of the little slice of iron heaven we've got going on. See you guys soon.

November 9, 2011 | Unregistered CommenterNoah

Backsquat 135x3x5
I wrote more but the blog ate it. I registered for an account and logged in so hopefully that will be the end of that 'Unable to Post' bizness!

November 9, 2011 | Registered CommenterBethany E.

Excellent session with Shane tonight.
WU: 3RNFT: 10 KB swings followed by 10 reverse lunges (8Kg.)
5 plank arm extension marches?

Press 3x5: (33x5,38x5,43x3,48x2,53x1) 62x5x3 PR!
For the most part felt great. At the stage where even one pound feels exponentially heavier.

3RNFT: Deficit Bulgarian split squat 8 ea. leg, 5ring chin ups
Ring chin ups felt pretty smooth although there was a little touch and go off the floor.

November 9, 2011 | Unregistered CommenterDeb

Nice to back squat again today with my fabulous squatting buddy Samir.

225x5x3 - up 10# from last week. Felt pretty good. Thanks to PR and Fox for noticing my stance was a little wider than usual. Not sure why I was feeling so tight...maybe the 300+ air squats yesterday?

RDLs repeated from last week at 115x10x3. Will make a jump next week.

50 burpees at 1:41. I wouldn't have pushed through this one without Jackie yelling at me. So, I thought it made sense to join her and Ellie a few minutes later when they did their 50 burpees. 2nd time through in 2:28. Yay burpees!

November 9, 2011 | Registered CommenterRickke

Squat 105x5x3
RDL 55x12x3
Squat thrusts 3:14

Squat is feeling much better. The 5x3's psyche me out for some reason. I went super conservative last cycle, which carried over into this cycle. I'm hoping to make consistent 5lb jumps and take it from there.

November 9, 2011 | Unregistered CommenterKatie Mohr

Warm up 1
3x5 squats at 245 (up 10 from last week)
RDLs @ 125
Paloff presses (felt better than last week)

All felt good. Thanks Zorra (Fox) for the tips. Skipped the Burpee challenge because something was jacked up in the gluteal region. Now I'm wallowing in self pity about it. Peace.

November 9, 2011 | Unregistered CommenterDM

squats at 130, 5 pounds up from last week. the last two reps were shallow and felt rough. my lower back was toast! i'll be repeating 130 next week, hopefully with better form. many thanks to jackie for the company and encouragement. i don't think i would have gotten through the reps alone.

50 burpees in 3:17. these were floppy due to the lower back fatigue after squats and RDLs.

rode my bike home with many pounds of veggies in a backpack, swerving a bit due to the extra weight.

overall, a fun night at the gym!

November 10, 2011 | Registered Commenterellie june

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