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Back Squat

Heavier than last week

Post loads to comments.
(E4/8) compare to 3.30.11

Superset the following two movements:
3x10 Good Mornings at 40-50% of triple (do not let weight compromise form)
3x10 Barbell Ab Rollouts from Knees

Post loads and experience to comments.

"The Pest" Strikes Again!

The next CrossFit Open Sectionals WOD has been announced! (And it's a doozie!)

"WOD 11.3"
Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk

Click here to watch a video demonstration and range of motion standards. Click here to see Pat Sherwood and Heather Bergeron attack this workout.  What are your thoughts, Team SBK?

Sectionals Pictures are up!
Speaking of Team SBK.  Check out these photos from the last Sectionals event held in house.  Big thanks to David McG and Juliana A for being our photographers for the event!

If you could only do 3 exercises for the rest of your life, what would they be?
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Reader Comments (36)

I personally am glad there is something "heavy" in the games, and glad it's only 5 minutes...GO TEAM SBK!!!

If I could only do 3 exercises?

SquatClean and Jerk (jerk, press, whatever... ground to overhead)Sprint 400s or less
April 5, 2011 | Unregistered CommenterFox

Jess and I are having our housewarming party this saturday eve starting at around 8:30 pm till ???.

159 25th street between 3rd and 4th, right off the 25th street stop of the R train.

Come ye SBKers, new and old.

347-623-4795/5549 if you get lost in Gunset Park, or if you just want to talk about squats...
April 5, 2011 | Unregistered CommenterFox
3 exercise the rest of my life? Squat, clean, bench press. Light weights! yeeeaaahh buddy!

April 6, 2011 | Unregistered CommenterJR
early class for me.BS: (95x5, 135x3, 185x3, 215x1) 235x3, 240x2, 240x3!psyched myself out on that middle set, but got it on the last round. hooray.then 105# for the good mornings and 10 roll-outs. yipes.

(and finally a sectional WOD i want to do!)
April 6, 2011 | Unregistered Commenterkatie
Damn 165...this is where a lightweight like me would get shut down
April 6, 2011 | Unregistered CommenterShawn$
3 exercises:

Clean and JerkPull-upsSprinting

My work sets today were 165x3, 175x3 and 180x3 (PR).

I am pretty sure I can add more weight to my BSQ next time around.

Got some good tips from coach Nick. Will try to incorporate fully next time around.
April 6, 2011 | Unregistered CommenterDavid Turnbull
Exactly Shawn! I knew this was coming.

I once squat cleaned 165 as part of an at-home front squat wod that I had to do from the floor. I was shocked when I pulled it off.

I once jerked 175.

So I think a 165 c&j might be just barely possible for me. I will consider any score other than 0 a victory.
April 6, 2011 | Unregistered Commentercarlos
My 3 exerciseSquat - Because you have toBench - Because it's funDeadlift - Because it's the deadlift
April 6, 2011 | Unregistered CommenterJeremy
I can't wait to see what SBK can do with this WOD!

I'm a squatter (-verb) for life baby! As for the remaining two exercises, I like deadlifting (super fun) and mostly likely sprints (no long distance BS).
April 6, 2011 | Unregistered CommenterJuliana
Oh and congratulations Josh M!

Sorry to have been part of your "humbling experience." Thanks for the props, but you are way beyond that now!

April 6, 2011 | Unregistered Commentercarlos
squat, press, run. best of luck to everyone with #3.
April 6, 2011 | Unregistered CommenterSarah
squatdeadprowler push or drag
April 6, 2011 | Unregistered Commentermichele ma belle
April 6, 2011 | Unregistered CommenterJoe
BSQPresshill sprints
April 6, 2011 | Unregistered CommenterMargie
I think this is a tough question..



I like the coordination and overhead component of Snatching, the metabolic stimulus of rowing, and the pulling strength of.. well pull-ups. I feel like you could stay well rounded with those three movements.

In regards to the sectionals workout, I put a goal on the goal board that I'd do all the sectional workouts as Rx'd. I added the as Rx'd after seeing this one come up. I literally think I'll get about 5-10 reps max on this one. The Squat clean is going to be really difficult for me as will the jerks. I've Jerked 200 pre- accident and really havent gone heavy overhead since breaking my clavicle. Carlos, are you doing this workout at CFV? If not I'll do with with you sometime before. Lightweights unite!

April 6, 2011 | Unregistered CommenterDavid Osorio
squatbenchshrugsthere I said it.
April 6, 2011 | Unregistered Commentergabrus
@Joe LOL I love it. "I'm doin bis today. and the crunch machine."

@Michelle, you may be the only person in the universe that would put the prowler on that list.
April 6, 2011 | Unregistered CommenterJR
Hi CFSBK,Sorry to miss the squats today--I'm in my hometown until Sunday. While I'm here I'm working out with CrossFit847, who are totally awesome--they keep being really nice to me for absolutely no reason. Nothing like what I'm used to at CFSBK, right? Anyhow...

Snatch 2x3 @ 752x3 @ 852x3 @ 95

WOD: 9 rounds for time3 power snatch @ 85 lb5 pullups7 KB swings @ 32 kg13:18

Ripped my palms to shit on this one. I've been using a pumice stone, but it doesn't seem to help. I have to admit that those callus shavers scare the crap out of me--anyone have any thoughts on if that's justified? Am I going to cut off a finger or something?
April 6, 2011 | Unregistered CommenterJeff
Fun noon class w/ Margie. Worked 5x5 since I missed that exposure. Here's how it went:45x5, 95x5, 115x5, 135x5, 155x5, 165x5, 175x5. Last couple of 175s were a little shallow but I'm calling it good. Then good mornings and barbell rollouts at 85#. Fun stuff.

Three exercises, hmm.Back SquatRope climbCapoeira games (or is that like wishing for more wishes with your third wish?)
April 6, 2011 | Unregistered CommenterCharlotte
Noon with Margie

BSQ x3 205, 225, 235

David, I need to asses tonight, but I feel the polite thing to do is go to CFV and try in front of my peeps. Since in my dreams I get just a few reps and it's only 5 min, I would be glad to repeat it with you.

Jeff I've tried the shaver and you are right to be afraid. Christine and I use something we affectionately call the cheese grater (you'll know it when you see it) and then finish up with pumice.

3 exercises. I had a blast at Oddly Strong last year and it left me dreaming of going to Hybrid Athletics for one of their strongman clinics. If I were on a desert island I would choose axle DLs, keg snatch, and lots of ball cleaning.
April 6, 2011 | Unregistered CommenterCarlos
Carlos,Stoked to hear you can make to to CFV this weekend. I'll be there judging. I'll probably hit it tomorrow afternoon.
April 6, 2011 | Unregistered CommenterDavid Osorio
205 / 215 / 220 on the squats...been a while, and it showed.

For 3 exercises:

1) I have a love / hate relationship with the erg so rowing will have to be one.

2) Thrusters

3) Deadlifts
April 6, 2011 | Unregistered CommenterMichael F
Isn't saying sprints like saying Squats, but ONLY 3 reps or less? It's the exercise not the duration/load, correct? That said:

-Running/Jumping (hell, if I'm running why can't I jump over and on stuff too? And yeah, sometimes I like to run for distance.)

-Squats (Because I need something that will continually humble me, focus me, and remind me that I'm still a young G in the game.)

-Pullups (No reason, I likes them)
April 6, 2011 | Unregistered CommenterNoah
Jeff - don't fear the PedEgg! It's pretty dull, you seriously can't hurt yourself with it and it's cheap enough to try. Pumice does nothing for me, I always end up PedEgging or filing with a really rough nail file.
April 6, 2011 | Unregistered CommenterBethany
Word to the wise:

IF you are prone to nut butter addictionAND you are a Co-op memberDO NOT buy the Go Organic Hazelnut butter

For the love of God, help!
April 6, 2011 | Unregistered CommenterMargie
Backsquat:145x3x3First set was ugly and hella heavy. Grabbed the weight belt for the second set, which improved, then my third set was my best. Fox told me (for the second time) that I need to let air out as I come up, which I did, and it felt way better than holding it all in.

Superset of good mornings & roll-outs:45x10, 55x10, 65x10 - don't think I really went heavy enough on these, wasn't feeling much. Will see how my hammies feel tomorrow though. :) Rollouts are HARD.
April 6, 2011 | Unregistered CommenterBethany
Whats going on here? I cant relate what the topics are but i want to learn more about this matter.
April 6, 2011 | Unregistered Commenterkids fitness
Back squat:235 x 3, 240 x 3, 245 x 3.Good mornings at 95.Did this with Noah at 5 p.m. who provided some excellent form tips. Thanks! Big help.

I’d also like to add a shout out to the person behind that beautiful palimpsest project!

Three exercises. Tough call, but I think I’m going with the same three that David O selected.

Pull ups: There’s something neat about pulling myself, or at least my head, over a bar. Plus, it works my lats and back in a way that de-emphasizes my beer gut. Added bonus: beer gut adds weight. I’m doing weighted pull ups naturally. My beer gut actually makes me stronger. I just opened another beer. Cheers!

Rowing: I never rowed anything pre crossfit and the erg has been a revelation. No impact. Works so many body parts. One can do it as a sprint, middle distance, or long distance. Great cardio (I never hear anyone at crossfit say “cardio.” Um, "met con"?) Added bonus: if I ever decide to rid my body of the beer gut, work on the erg will help.

Snatch: Holy shit this is a technically challenging move. I’ve been trying to improve my mobility but it’s still very much a work in progress. And the bottom line is I can’t snatch. Major shit show. What better exercise to do for the rest of my life than one at which I’m not already even close to proficient? Added bonus: a well-executed snatch looks so badass.

April 6, 2011 | Unregistered CommenterChris A.
So I start the clean portion of my workout tonight and after a decent set at my work weight of 145x3, the competition class starts rumbling clean squat and jerks rx-ed and I'm like "fcuk that's heavy." I focus on strength and now this wod comes up its a PR clean for me. Sure I'll get it (finally) this cycle, but not over and over for five minutes! Very humbling...


The big three: squat/press/pull.Whatever is available but I would personally lean towards a barbell. I would ask for four so I could go slow pull and explosive. (the dead vs. clean debate could be interesting, perhaps over whiskey at the Foxes.


Bench of 150x5x3 was good."Light" recovery squat of 225x3x3 was solid, but my butt still hurts.I couldn't quite get my last set of 145x3x3 cleans. The first set was good so I'm psyched that it's coming together though. Going to arms too early.
April 6, 2011 | Unregistered CommenterRob Is
Chris A.: I like you.

And I like the idea of the snatch as the pull-- totally won't bore you for a lifetime since it's so freaking technical.
April 6, 2011 | Unregistered CommenterRob Is
Did quintuples partnered with Baz.

WU: 45x5, 95x5, 135x5, 185x3

Work: 190x5, 195x5, 200x5

Did the Good Mornings at 75# - could have gone heavier.

Did not do 10 reps on any of my rollouts - I found them quite stressful on the shoulders.
April 6, 2011 | Unregistered CommenterSamir Chopra
So I did the sectionals WOD.I got 3.Total, not rounds. Thats 1 round plus a squat clean which equals 3 points.On the positive side of things, I PR’d my Jerk.That was just a heavy weight for me and I’m not comfortable yet, after all this time, with the Jerk. Shoulder mobility, long arms, blah, blah, blah. I just need to get better. But you know what...I’m feeling f’in good. That’s all.
April 6, 2011 | Unregistered CommenterDavid Mak
Nice Dmak...Did you get up your 1st attempt at it? Or did it take a couple fail attempts?

185, 195, 205Nice to get back to squatting over 200. I think 185 and 195 actually felt easy so I went to a 10 lb jump on the final set. Really Struggled on set 3--but Im pumped to be able to jump back to some of my pre layoff numbers in just a few weeks.

Good Mornings and ab rollout superset at 75#That really fried my "core" (c) Fox. Ill be feeling this for a few days. I think I want to integrate ab rollouts more.

I remember doing good mornings when I was like 19 after reading some muscle or bodybuilding magazine at my local 24 hour fitness. I vaguely remember doing them completely wrong and just bending at the waist and thinking what a completely BS exercise it was.

ExercisesPushupsSquatsDoes playing basketball count?

If not Ill take wall balls. They're actually an exercise Ive always enjoyed and been good at. However, I do wonder how much Id like to do them alone at home --that seems rather sucky.
April 6, 2011 | Unregistered Commentershawn$
Love the huge 7pm class!

Warmup:-foam rollin' goodness

LBBSQ:(45x5, 95x5, 125x3, 155x3)work: 175x3, 185x3, 195x3-took a lot longer to rest before my last set and that threw me off. the weight still came up, but I started cramping in my left foot and I felt like I snaked my last rep up a little. But, there was never a doubt that I would get it up.

Accessory work:-Good mornings @ 75# and barbell rollouts--3x10 of each.-Forgot to superset the first set, but did the rest as programmed.

Awesome judging some of the comp class folks hit the Sectionals wod! DMak and Carlos...you were the most inspiring! So impressed by you guys rising to the challenge and hitting PR's! Great job by all of our folks!

P.S. The 3 movements I'd pick are:1)running--while I enjoy running longer distances, I need to incorporate more sprint work.2)kb swings--so many possibilities with this...russian, american, one-arm, clean, snatch...3)clean & jerk--sure maybe I'm combining 2 movements in one, but gotta stretch the boundaries. I'd also make it squat cleans so that I get some squatting in.

April 6, 2011 | Unregistered CommenterJess
Good fun squatting with Erica. 175,185,190x2

1st two reps at 190 felt good - then I didn't get tight enough and lost my focus. Bother!

Good mornings @75lbsRoll-outs were quite challenging, indicating that I should do more. sigh.
April 7, 2011 | Unregistered CommenterLaurel

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