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Back Squat

Advanced: 85%x3x5
Beginner/Intermediate: 3-3-3-3-3

If you don't have a 1RM then spend today's exposure finding a heavy 3 rep that still leaves some room to move up in weight by 15-20 lbs. We'll be doing triples as the heavy day with linear increases for this squat cycle so don't hit the wall on day 1.

Post loads to comments.

2 Rounds NFT of:
15 Strict Toes to Bar or Knees to Elbows
15 Single Leg RDLs, each leg

Post loads and Rx to comments.

Good luck to Jeff B on the Bar Exam today!

Congratulations to Coach Chris Fox for passing his motorcycle license test!

Odds on Salo?

The CrossFit Games are a mere 3 days away!  Who do you see on the podium for the men's and women's divisions this year?  Last night it was announced that there will be swimming involved in this years Games.  Hope the competitors took a tip from the SBK Red Hook Swim Club and included some laps into their training!

It also goes without saying that we're all putting our money on "The Warrior", Jacinto B to take the top spot in the 60+ Masters Division.  Fun Fact: Jacinto will be the oldest competitor at the Games this year!

The Taste Of Salt

Check out resident author extraordinaire, Martha Southgate who will be promoting the release of her new book, "The Taste Of Salt".  Check out these advance reviews:

“Extraordinarily moving and keenly sensitive tour de force that will linger in your mind and heart for a long time.”—James Hannaham, author of God Says No

“A haunting novel about the ways we hurt and are hurt by the people we love most in the world, and about how, despite that, we find solace in their love.”—Ayelet Waldman, author of Red Hook Road

The Taste of Salt is a beautiful and heartbreaking portrait of a modern family.   Employing a chorus of voices and perspectives,  Martha Southgate probes the depths of her troubled characters with clarity and tenderness.”—Dan Chaon,  author of Await Your Reply
WOD Gear CrossFit Training Apperel
Adrian Bozman is "Ready" CrossFit

Reader Comments (52)

1. mikko salo
2. Rich froning
3. Austin malleolo

1. Kristen clever
2. Iceland Annie
3. Elyse umeda

I'd like for Annie to take it this year but i think Kristen probably will. I'd also like for mikko to take it again but I'm not sure he can beat rich fronning. Well see!

I also hope to see CrossFit New England take the top spot for the affiliates

July 27, 2011 | Registered CommenterDavid Osorio

BSQ: 175 x 3 x 5

Good working with Alan. Great way to start the day.

July 27, 2011 | Unregistered CommenterD-Turn

I found this more difficult than 255x5x3 which is how I started the last squat cycle. Who finds 5x3 at the same weight more difficult than 3x5? Or the other way around?
Good luck with the bar exam today, Jeff. The world needs another lawyer! :-) (seriously, good luck!).
And stoked to read Martha's upcoming book!

July 27, 2011 | Unregistered CommenterChris A.

not enough time this morning at all, but great to get a workout in.

ran around the block then warm-up B (plank + reverse lunges + ring rows). my arms are still feeling the row/bench WOD--just from gripping the rower? unclear--so the rows were strangely challenging.

then squatted 3x3 at 205.
i'll try to get the couplet done at home tonight.

July 27, 2011 | Unregistered Commenterkatie

awesome morning! loved doing deadlifts with katie - squatted, even with my stupid quad being a jerk, the most weight yet. whee!

July 27, 2011 | Registered CommenterJules

Damn swimming?

Is the test to determine weather there will be a swimming event or how rigorous the swim/water will be?

I mean I guess it says There WILL BE swimming.

In theory it seems fun and exciting....but after second thought it just seems a little reckless. I mean most my friends on the west coast know how to swim but Ive encountered a number of people since living in the east and south who can't swim. I guess crossfitters are supposed to be able to do everything!

Anyone at CFSBK who can't or doesnt really know how to swim?

July 27, 2011 | Registered CommenterShawn Sadjatumwadee

@Shawn: I didn't know learn how to swim properly until 2 years ago. Until then all I did was hold my break underwater and "swim" as far as I could before coming up for air. Repeat until destination was reached. Am hoping to make it to one of the CFSBK swim days soon, has been way too long since I've gone lap swimming.

July 27, 2011 | Unregistered CommenterDan Rx'd

12pm Class with margie.

Came in and did 20-25minutes of stretching pre-class on my calves, and hamstrings. Did some of the stretches ive picked up from Active recovery.

Did two rounds of warm-up 1A with some more calf and hamstring work in between.

Warm Up:
45 X 5
135 X 5
195 X 3

210 x 3 X 5

This was the best I've squatted since joining CFSBK. I was happy with all of the depth on my squats and I think im making progress. I def have more weight to squat as this was challenging but I have more weight to increase.

Fun day thx Margie!

July 27, 2011 | Registered CommenterDH3

Nice easy noon class.

3x3 at 195, this felt like a good weight to start heavy triple work at, I felt solid and in control through the whole ROM in each rep.

Who knew Romanians have such powerful bums? I was humbled. Will be incorporating these into my warmup until I can get them unbroken and all the way to the floor.

Loving the hip fold work this cycle (windmills + romanian dead leg lifts). It is something I clearly need work on.

Knees to elbows are getting better, but there is still a long way to go until they are game standard. Haha.

In general feeling pretty awesome right now. My shoulder is still twitchy and sore, but at least I am on talking terms with it again. I have improved ROM in my hips, and some days in the bottom of my squat they feel pretty gnarly and gritty at the beginning of the hour, but they improve rapidly by the end.

Yeah, feeling really good, though I forgot to look for my bike helmet. :(

July 27, 2011 | Unregistered CommenterBilly Keefe

I'm curious how a swim would be judged, given that all of the other movements in crossfit are based in proper form. Anyone can get from one end of the pool to the other, in the same way that anyone can move a given weight from point A to point B, but unless you're doing it right, it'd be called a missed rep. I love the idea of incorporating swimming into crossfit workouts, but how are they going to standardize it?

July 27, 2011 | Unregistered CommenterJenna J.

@jenna j
they dont really judge people's form too much on some stuff (Ground to overhead, running, chest to bar)
just start and destination, so a missed rep might be if you shorted your flip turn or something.
but for swimming I think it would be A to B, I am excited to see the form of the elite people

July 27, 2011 | Unregistered Commentergabrus

Really enjoyed working out today. not only did I have more energy that I thought I would my 2 lifting partners helped me to move my back squat weight up to 175.

Thanks guys.

July 27, 2011 | Unregistered CommenterKeith W

Had clinical off so I got to join the 12pm today w/Margie.

Back Squat: (3x5)

Squatting is always good times for me, I got some really good work in today on controlling the motion, remembering to breathe properly. Margie's cue to roll out my calves definitely helped. I was a bit tired by the time I hit 200# so I was a bit loosey-goosey with the form on that set. I'm very happy with today, I had PR'd my back squat with 180# at the crossfit total, but felt like that was light, but there was no time to work on it that day.

RDLs were tough for me to keep my knees out- serious burn because I slowed it down a lot to try and get it right. Also, my lower abs are totally dying from all this hollow rock/knees to elbows jazz we've been doing. Good times.

July 27, 2011 | Registered CommenterSarah la Rosa

@gabrus - good point. I guess they don't judge form on things like running, which is the closer comparison than a lift.

July 27, 2011 | Unregistered CommenterJenna J.

can't do any rocking, hollow or otherwise.

July 27, 2011 | Unregistered Commentermichele

Gabrus is right, it's about getting from point A to point B X number of times. Swimming is a higher skill movement than running so (i would strongly argue) so guys and gals who don't swim well are going to suffer metabolically and time wise. Really excited to see it!

Im assuming the WOD will be a classic CF couplet or Triplet with a Swim Distance,, like this:


July 27, 2011 | Registered CommenterDavid Osorio

Took a look at the Wodgear offerings for gentlemen at the link above. While I am hesitant to wear anything that says "wod" I do think the shorts are pretty awesome. They're mma style-structured shorts that allow for lots of mobility. We need to get some CFSBK-branded shorts like that. I'd buy a whole bushel of them

ShawnS - back me up.

July 27, 2011 | Unregistered CommenterNino

:30 plank (alternating between tall/supine per round)
10 reverse lunges/leg
10 ring rows (pause at top)
-started a little late but finished all within 10 min cap.

(45x5, 95x5, 135x3, 165x3, 185x2)
work: 185x3x5
-this is about 80% instead of 85% but that was plenty hard. Should have just done 3 reps during my last warmup and counted that as 1 set, but my intention was to go to 195. Very glad I didn't. Got alot of good pointers from Margie and will especially work on narrowing my stance a bit. And of course my mobility in that rack position so that I can keep my elbows up.

Accessory work:
15 K2E
15 Romanian DL's/leg with 10# plates
-only got one round in because I was being summoned away. Not too upset about that. ;)

July 27, 2011 | Registered Commenterlady fox

and 2 more things:

1) Super excited to watch the games! I only wish I had espn3. :( Will they be streaming on the web too???

2) Really got a kick out of the Boz video! Can't believe I waited so long to click on that link.

July 27, 2011 | Registered Commenterlady fox

Warm-up #2. Lunges are always harder than I think they should be.

Squat: 165x3x5 - I was going to go for 175, but my warm-ups at 165 felt heavy so I just went ahead and did my first set there. I'm not sure if it was still jet lag + red-eye, or just that I've been a bit irregular with training. Anyway, hopefully I now have some running room!

accessory - 5x3 for the strict toes to bars. The romanian one leg deadlifts showed me that my left hip is still "weak as an anemic kitten" (Alec H.) Rats! I guess I know what I need to add to my daily hollow rock regimen. glumph.

CF games: Women: Kristen Clever is the clear front runner to my mind, Annie Thorisdottir... not sure on third. Men: I'd like to see Rich Fronning take it - last year he was simply defeated by the rope climb, he'd never learned to use his feet! Really, though, I want to see a tie - don't you want to know how they would break it??

July 27, 2011 | Unregistered CommenterLaurel

I think ESPN3 is the webstream. http://espn.go.com/espn3/

Today did warmup A. The DOMS from benching the other day made those pushups not so fun.

LBBSQ: 45x5, 135x5, 225x3, 275x2, then worked at 305x5x3. Felt heavy, and got dirty at the end of my last set. This was 82% of my 1 RM from the total a couple weeks ago, which might have been a bit heavy since that was pretty adrenaline fueled. Happy it all came up though, and perhaps I'll make a smaller jump between weeks 1 and 2 than recommended on this very blog.

July 27, 2011 | Unregistered CommenterJoel W

::face palm:: we did backsquats today. pay attention everyone! you forget the lift you have completed when you don't have proper nutrition within the appropriate 30-minute window. or coffee.

July 27, 2011 | Registered CommenterJules

@lady fox.

ESPN3 is a website, not a TV. If you internet, you get it! It's free! And there's an Iphone app. (via cfit games website)

July 27, 2011 | Registered CommenterDH3

Warm-up 1A subbing hollow holds, but rocking, can you hear me knocking?

LBBSQ 3x5@175 felt great. Rack position, which had flummoxed me last cycle, just clicked. K2Es and RDLs were messy but potent.

July 27, 2011 | Unregistered CommenterJZ

Strength Cycle, Week 3, Day 2


WU: 45x5, 95x5, 135x3, 165x2, 185x1, 195x1
Work: 200x5x3

First and fifth reps on the third set I leaned forward; 2nd rep looked "bad" according to Jon. Noted.


WU: 45x5, 95x5, 115x3, 125x1
Work: 140x5x3

Chins: 10, 10, 11 (the extra was just a lark, I was frustrated at not having hit 10,10,10 in the first two weeks). On to the weights.

So far so good.

July 27, 2011 | Unregistered CommenterSamir Chopra

Another excellent session with Shane and Alec.
WU: 3RNFT :30 plank prone/R arm/L arm
10 inverted rows
10 rev. lungs

Press 3x5 (22x5,32x5,37x5) 43x5x3 weight felt easy

3RNFT: 8 ring dips w/thin blue band assist, 7 strict pull ups (4 unassisted, 3 w/thin blue band)
Feeling sooooo much stronger in my upper body.

July 27, 2011 | Unregistered CommenterDeb

225 235 245 255 265

My last 2 sets were a fight. My quads started to burn up as the weight went up. I think this is from those row sprints.

@lady fox watch the games streaming off the crossfit games website. I'm not sure but I think ESPN is just doing recaps which is lame.

Mikko is on another level this year. I see him blowing it away. Anyone see him on that insane chipper Wod miagi? No one was even close. Video: http://www.youtube.com/watch?v=d_HGwf_v7Fk&feature=youtube_gdata_player

Annie T is money for the women.

Kristin Clever rocked my world last year in every way. Total utter bad-ass, almost impossibly strong *and* fast. I also loved the quiet sub-narrative of her butchness - the Games judge misidentifying her as a guy in one event, the way she rejects the the Crossfit Barbie wardrobe, all of it. Awesome.

That said, I don't see a repeat, mainly because nobody ever repeats.

Would also like to see a strong showing by Jessica Pamanian, who came out of nowhere at last year's Regionals. Another different kind of outsider - not affiliated with any box and yet competed in sections last year, according to the lore, after just a few weeks of exposure to the sport. Here she is at regionals in the clean+jerk triplet, my favorite:


I want Speal to win on the men's side. He looked so dejected on the third-place podium last year. Call me naive, but I think he deserves it. I'd like him to win and be able to retire from competing.

Team wise, I'll be pulling for CFNE because I enjoy watching Heather Bergeron and was disappointed she decided not to compete as an individual.

But really I'll be rooting mainly for Jacinto.

July 27, 2011 | Unregistered Commentermichele

Squat 85 lbs

I really need to work on K2E, I was really bad at this. Ended up just working on hanging. The elusive pull up feels a long way away.

RDL's - 7.5 lbs

July 27, 2011 | Registered CommenterChristine Naclerio

Event One:

For time:
210-meter ocean swim
Run 1,500m in soft-sand
50 Chest-to-bar pull-ups
100 hand release push-ups
200 Squats
Run 1,500m in soft-sand

July 27, 2011 | Registered CommenterDH3

Mind: Miko and Kristen

Soul: Chris and Annie

Fuck that swim event, that's cruel.

July 27, 2011 | Registered CommenterFox

so, now you guys know how long it's been since I've watched tv. We haven't had cable for about 6 months now and our tv hasn't been turned on since my family visited in May. Of course, ESPN3 is a website...I knew that. I was just making sure you all did. ;)

I think it's Annie this year. She's been training like a badass (not that Kristen hasn't) but she's hungry. Michele, I watched Jessica Pamanian last year at regionals and she was might impressive. But, I don't think she's ready yet. I'd like to see hottie Camille up there among the top finishers again but I'm not sure if she can handle the heavy strength component.

I think it's going to be much tougher competition amongst the men and it could be anyone's game. Although I do LOVE Mikko. Can't wait to watch it all unfurl. Last year, I stayed up late watching like a crackhead so I'm sure I'll do it again.

Any CFGames viewing parties going on???

July 27, 2011 | Registered Commenterlady fox

Since its streaming can we watch @CFSBK?

July 27, 2011 | Registered CommenterDH3

Squatted at 235 today, a bit light but its felt like forever since I backsquatted. Promised myself that I am not going to have any weeks without at least one BSQ exposure, back off, crush, whatever. Even sub maximal, I need the exposure.

Where were my 8 PM peeps at?

July 27, 2011 | Unregistered CommenterNoah

Oh, and Austin is going to win it.

July 27, 2011 | Unregistered CommenterNoah


first workout....

For time:
210-meter ocean swim
Run 1,500m in soft-sand
50 Chest-to-bar pull-ups
100 hand release push-ups
200 Squats
Run 1,500m in soft-sand

July 27, 2011 | Unregistered CommenterMcGrath


Wow I really wasn't expecting open water swimming.. OR the beach running. I'm VERY excited for the games. I'll ask Nick to see if we can borrow his projector so we can stream it at CF.

Warm-Up 2
Did the lunges with the sand PVC overhead. helped me stay balanced better. I haven't actually done Ring Rows in a long time, so it was nice to feel them again.

(45x5, 95x5, 135x5, 165x3)

Hoping to be as strong as Coach (JESSICA) Fox.

How do you guys create hyperlinks? All I know how to do is post URLs

July 27, 2011 | Registered CommenterDavid Osorio


Hyperlink Code

the text here hyperlink code is what youd want displayed

July 27, 2011 | Registered CommenterDH3

just click on that link it will show you how in html code.

July 27, 2011 | Registered CommenterDH3

David, you did 5 reps for 3 sets? I know it was you that taught me the QxRxS vs. SxR memory thing. For those that don't know, whenever you have a weight (Quantity) you write it as Q x reps x sets...when you don't have weight it's just Sets x reps.

July 27, 2011 | Registered Commenterlady fox

Back squat - 5/255#, 5/255#, 5/255#, 5/255#, 5/255#

Strict T2B - Broken up (tougher than I thought)
SLRDL - 40#/hand. Got a little sloppy at end. Maybe should have backed weight off a bit.

July 27, 2011 | Unregistered CommenterJefff

Sorry, my bad. Post was supposed to read 5 sets of 3 reps at 255#, not 5 sets of 5 reps.

July 27, 2011 | Unregistered CommenterJefff


You're right, I posted incorrectly. I hope to be as smart as you one day too.

Thanks, Dan!

Have I mentioned how excited I am for the games???

July 27, 2011 | Registered CommenterDavid Osorio

Say, has anyone seen, by chance, a blue ventolin inhaler belonging to a "Mary Wedick" lying around the gym? My, um, "friend" might have let it fall out of her bag last night somewhere between there and home...

July 27, 2011 | Unregistered Commentermelon

professor brothers RULE!!

July 27, 2011 | Unregistered CommenterMcGrath

Quick question on Games wod, can you break up the c2b pull ups, push ups and squats a la Murph or do you have to complete each movement in its entirety before moving on?

July 27, 2011 | Registered CommenterDH3

Strength Cycle, Week 3, Day 2


WU: 45x5, 95x5, 135x5, , 185x2,
Work: 200x5x3

Got right to work. Today there was some forward rocking and shifting I didnt like, but it wasnt cause the weight was heavy--i felt surprisingly strong despite 4 hours of sleep.


WU: 45x5, 95x5, 135x2, 125x1
Work: 140x5x3

Still pretty easy. I did 20 pushups after and felt like I was flying.

Chins+20 #: 5,5,6 rep out I feel like 5 isnt quite enough work so I focus on holding some negatives and contracting hard at the top. I think that affects the rep out set.

Like Samir, So far so good.

July 28, 2011 | Registered CommenterShawn Sadjatumwadee

That workout looks like things my brother did in seal school - soft sand running is brutal. I hope that no one who is a very poor swimmer attempts the open ocean swim, although I guess they'll have good life guard types set up to avoid disasters.

@Noah: I'd like to see Austin on the podium too!

July 28, 2011 | Unregistered CommenterLaurel

I think Kristen Clever is unstoppable. There was no one in the same league as her last year, and I haven't seen anything to make me think it is different this year. So barring a series of 0 points if you are short workouts I just don't see anyone else at the top of the podium.

Last night did Warmup A.

Back Squat: 245x3x5.

T2B and Single Leg Romanian deadlifts at 20lbs/hand. This revealed some interesting weakness/balance issues.

July 28, 2011 | Registered CommenterMalcolm

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