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Front Squat 

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(e 7/7) Compare to 3.9.11

For time:
35 Double Unders
21 Chest-to-Bar Pull Ups
35 Double Unders
15 C2B Pull Ups
35 Double Unders
9 C2B Pull Ups
35 Double Unders

Post time and RX to comments. 

Christine, Armando & Earl repping On-Ramp

We're Totes running a CrossFit Total on Saturday!

This Saturday we'll be running the CrossFit Total and giving you a chance to see how your weeks and months of hard work has paid off as well as to lift in solidarity with the SBK team who'll be competing in the Hybrid Total.  Each athlete will have three attempts to find a new 1-RM at Back Squat, Press and Deadlift.  Because the CFT takes some our Saturday schedule will run in 90-minute blocks as follows:

Block 1: 8-9:30
Block 2: 9:30-11

Block 3: 11-12:30

In order for things to run smoothly we ask that you arrive 15-20 minutes early to warm-up on your own and get ready to start lifting promptly at 8, 9:30 or 11.  For more info, including movement standards on the CFT please read Mark Rippetoe's article "The CrossFit Total" in preparation for Saturday. 

Team CFSBK at the Hybrid Athletics CrossFit Total
Coach Margie has a big crew of CFSBK athletes heading out to Jersey this Saturday to compete in the Hybrid Athletics CrossFit Total.  The full roster is:

Jess O.
Billy K.
Jim R.
Dave Byrd
Joel W.
Katie M.
and Coaches Margie & Jeremy

We wish them all the best this weekend and will keep you posted on PRs coming back from the event! Goooo team! 

Always Room for One More
We have added 1 slot for Margie's Tough Tits workshop.  The slot will be first come, first serve.  If you attempted to purchase a slot while it was sold out please email Margie at Margie(AT)crossfitsouthbrooklyn.com so we can get you in for the next cycle. 

The Turkish Get-up CrossFit Invictus
Zac & Nicole CrossFit
Total Crossfit
How to Win Friends and Influence Paleo
Whole 9

Reader Comments (40)

Front squat
270 (PR)

Awesome working with coach O. First time in a long time.

Linked 3 double unders (PR)

Bonus is I get to see the bouncing souls and Weston tonight. Is this 1994?

LADIES! Do not miss out on Tough Titsday, it is truly awesome. I highly recommend it if you are stuck on a lift or just want to know more about the philosophy of approaching the bar, breathing, etc.

Last night was my first night back in the gym since last week's Total! Sitting on my arse for 6 days did not do my body or hamstrings any good so I was glad to make it to Active Recovery with David at 6. My favorite part of David's A/R was the "burpee salutation" movements we did. Those and the other isometric movements felt really hard and good. Then at 7 was our final Strength Cycle class where we tested our 1RM for bench and clean. I PR'd the bench at 90 (+10) but only hit my previous PR of 108 on the clean. I'm really happy about it though because it was a pretty clean clean. :P Then Jeremy bestowed upon us the new strength T-shirts which just have to be seen because they are all kinds of awesome. I got two comments on it on the walk home from the gym alone!

July 6, 2011 | Unregistered CommenterBethany

I have worked at my job for 3 years, and only just now wandered into a back corner of the office to discover an entire supply of yoga mats and foam rollers, and got embarrassingly excited to realize I can start taking breaks at work to foam roll. There is an empty room in the office specifically for this purpose. I love my job.

July 6, 2011 | Unregistered CommenterJenna J.

Back squats in On Ramp last night: 100x3x5 felt good
Made up deadlift exposure this morning: 135x3x3 felt hard in a good way

WOD this morning: 13:35 didn't feel so great.
Made the following modifications:
- 15 DU's
- Pull-ups with green band (not chest to bar - chin over bar?)

DU's tripped me up. Clearly need some practice here. Thank you Marc for boosting my confidence at the end there.

On a happier note, I'm looking forward to Tough Titsday with Margie!! My boss was shockingly supportive of my leaving work a little early to go to an all-chick weight lifting class. I love it!

July 6, 2011 | Unregistered CommenterKatie Mohr

I've got a softball game later tonight so had to come in for the 7am class.

-jump rope technique practice
-saddle stretch
-calf march

Deadlifts (hope to make up FSQ tomorrow)
(95x5, 135x5, 185x3, 205x2)
work: 225x2, 235x2, 245x2, 255x0
-these felt soooo heavy! loaded the barbell for 255 once I was set it felt too heavy to even give it a shot. called it then. really unsure what i'll hit on saturday. my 1rm is 260 but that seems far away.

DU / C2B Pullup WOD:
11:23 (1/2 rx'd)
-I did the first 21 plus 9 in the second round of c2b pullups. Got a tear in my right palm and couldn't really make contact with my chest after that. My hands were already sore from deadlifts and that definitely made it hard to grip the pullup bar. ouchies.

@ jenna j.--that's awesome! at my job we don't even have the option of taking the stairs, so everyday I have to stand around and wait for an elevator to take me to the 3rd floor. city job fail.

July 6, 2011 | Registered Commenterlady fox

Due to an ongoing hamstring problem, I have decided to not participate in Hybrid Total this Saturday. I'm bummed mainly because I was looking forward to be part of the team... I also was sure I had at least 2 big PR's coming on my Dead and Press.

I'm thinking I will go up to support the team and play water-boy. Actually, since I paid, maybe I'll just press and win lowest total of the day. Maybe I'll have one PR yet....

Yesterday workout was depressing. Aside from not being able to squat heavy, I miss the 5th rep of my first set on bench (182.5).

Anyway, here are the numbers:
Warm up: 12 push-ups and 10 air squats for 3 rounds interspersed with:
Chins: reverse ladder: 5-4-3-2-2 no band

Squats: 45x10x3, 95x10x2, 135x10x3

Bench: 182.5 x 4

I had an appointment approaching and my shoulder felt like shit so I decided to bag it right there and then. Stupidly I did a set of 5 chin-ups which made my shoulder bark even more.

I'm not sure why chins would bother my shoulder, but that's not cool.

July 6, 2011 | Unregistered CommenterRob Is

..... "Totes??" ........

July 6, 2011 | Unregistered CommenterJR

Two shout outs before noon! Woo!

Jenna, that is AWESOME. I can't believe they have foam rollers etc. Heres my 2 cents. Get some more LAX balls, bands etc, and then organize a Mobility WOD group at your office. It would be a hit!

Foxy and I just went out and got a new big fan so Bikram CrossFit will again be a thing of the past (sort of..) now off to gymnastics!

July 6, 2011 | Registered CommenterDavid Osorio

I just saw that New York Surf school does lessons after work! I was bummed because I didn't *want* to take another day off of work to go surfing. Lessons begin at 6pm on either Mondays or Wednesdays. Maybe an upcoming Monday...anybody interested???

July 6, 2011 | Registered Commenterlady fox


1. excited to get back in the gym tonight and actually do the wod that's posted
2. very much interested in surf lessons after work, although i would have to leave early (not a huge problem)
3. not going to be totaling on Saturday and instead will be running a 10K, then heading to the Water Taxi Beach at the South Street Seaport for some fun/food/drinks around 2. there's a ferry from DUMBO that goes there and almost any subway to Fulton Street. join the fun! email me w/ any questions shpaddock AT gmail DOT com

July 6, 2011 | Unregistered Commenterstephpaddock

how do people do those fancy bold letters in the comments? I'm amazed!

July 6, 2011 | Registered CommenterFox

like the line that's through my post? HTML code

July 6, 2011 | Unregistered Commenterstephpaddock

@Lady Fox:
I'm definitely interested in some surf after work-- I was bummed I missed the field trip. However, Mondays are usually out for me...

@Master Fox:
Put this: <B> before the words and this: </B> after them, but you have to use a lower-case "b."

For italics use "i" with those same carrots.

The slash in inside the second set of carrots denotes the tag is ending. Hope that makes sense.

July 6, 2011 | Unregistered CommenterRob Is

Nice noon class with Margie.

I'm finding front squats in this cycle to be really hard and heavy.

WU: 45x5, 95x3, 135x3, 165x2

Work: 175x2, 185x2x2, 190x2

Accessory WOD with 15-9-6 strict chinups: 6:20

July 6, 2011 | Unregistered CommenterSamir Chopra

like this

July 6, 2011 | Registered CommenterFox

......Totes?.. ....Totes?..

July 6, 2011 | Unregistered CommenterJR


July 6, 2011 | Registered CommenterFox

Great day at gymnastics today. Some "firsts" for the day were
1. I did 3 back handsprings in a row several times and got good pointers on them
2. I was able to do a standing back bend to one large mat. (scaled)
3. I did a one arm cartwheel, once

Still plenty to work on and everything is pretty rough around the edges but progress is steady.
So overall a great day!!

July 6, 2011 | Registered CommenterDavid Osorio

7am class- my FS PR was 69# which I know is peanuts to most people but it was 7# more than the last time so I am stoked about that. WOD time was 13:20- ring rows. My DU's need work but it was cool when I was able to do 3 in a row.
Am working out with my friends at CF Virtuosity tomorrow so that should be fun. Maybe I'll even beat some dirty little hipster boy on the WOD time tomorrow, hehe.
P.S. David- I've given out like a bunch of CFSBK pamphlets to my clients at the salon in the past couple of months :)

July 6, 2011 | Unregistered CommenterTraci T.

Great to actually be at the gym today working out. I don't know how it is that I managed five days a week for nearly a year straight and now struggle to make it to three (not counting coaching.) I'm hoping to do better in the coming months (barring vacations.)

Front Squats with Melissa were great! 155,165, 175F, 175 (pr!) Woohoo! I think I only got this because DanR yelled at me at just the right moment. Thanks Dan! This lift WOULD have gotten me back on the board, but I bet that Lady Fox will be putting up a bigger number as soon as she puts her mind to it. By-the-way, has anyone else noticed Avery slowly taking over the leader board? Nice work!

WOD: 6:05 - decided not to go C2B on this one because I realized I hadn't done any kipping pull-ups in about a month. Forearms still turned into rigid sausages, but I didn't have to spend a lot of time resting.

July 6, 2011 | Unregistered CommenterLaurel

Nice to workout with everyone in the big 6pm class tonight!

FS 1-1-1-1
215-225-235-245 (PR)

I think I may have had 255...next time.

DUs / C2B PUs: 5:13

I should've had sub 5, but made the mistake doing the first set of pull-ups unbroken, which led to needing more rest on the last 2 sets. Dan R was right next to me steadily blasting through. Great work!

July 6, 2011 | Registered CommenterRickke

195-205-210-215 (PR 10#) First time really squatting without significant knee pain

Wod was pretty well summed up already as "rigid sausage" esque...
4:46 Rx'd

I think I got a couple extra seconds from the swaying of the bar/extra momentum by the street as Josh and Malcolm counter balanced my kip :P

I had to do it

July 6, 2011 | Unregistered CommenterMike Mishik

thanks to everyone for being so friendly on my drop in at 7pm tonight

fs: worked up to 195# pr... felt really good... could go a little heavier

du / c2b pu: 6:35 rx

July 6, 2011 | Unregistered Commenterjames keller

WOD 180-185(pr)-190(f)-190(pr)

Back felt really tight during the squats but was happy to make progress.

Acc WOD: 4:10 Rx'd. All I wanted to do was catch Dan's time. Now I can't lift my hands to my face...

July 6, 2011 | Unregistered CommenterVincent Dugan

Love Zac, Nicole, and Molly Hatchet

July 6, 2011 | Unregistered CommenterTom

Today's FSQ weights were 165, 170, 175 (PR)

I managed a 9:00 minutes time with band support on the pull ups and double-unders.

July 6, 2011 | Unregistered CommenterD-Turn

FS: 167-167-167-167
The actual lifting of the weight wasn't so bad, but the bruising pain of the bar on my left deltoid persuaded me from trying to go heavier. Do I just need more padding there, or does the pain go away in time? The good news is that I've historically not been able to keep my elbows high enough to front squat at this weight.

July 6, 2011 | Registered CommenterDaniel O

Worked with Malcolm and the AoTM Chris A on front squatting. Has been a long time and wanted to dial in my technique on the front squat, and it's also my backoff week after a full session of Wendler 5/3/1 programming -- so went for a low weight rep out on my front squats.

Did 245x2 last time I was at CFSBK, so used that for my computations on this site which totally kicks ass for anyone else who's interested in the computing numbers for the Wendler method in a hurry (it even does the bar math for us lazy folks).

So rep out was 10 reps at 200lbs, stopped short of compromising body position as well as air supply.

Borrowed Vincent's rope for the WoD and finished in 4:14 as rx'd. Broke up the pullups using PR's recommendation of 7/7/7, 5/5/5, 3/3/3. Two fouls on the pullups through, one in the first round, and another in the second. Double unders were unbroken until an error in the last round. Was awesome being in the same heat as Rickke, who crushed the first round with unbroken C2B pullups and some solid DU's throughout -- great work!

Vincent, had a feeling you'd crush this WoD and stoked to see it worked out! Thanks again for letting me use your rope.

Laurel, good chatting prior to the workout. Would like to pick your brain more on the topic and share strategies for avoiding injury.

Detailed Notes
Front Squatting
Could feel slight biasing to initiate the lift with the left leg crept in around rep 5, and minor discrepancies in posture towards the 8th rep.

C2B Pullups were surprisingly solid. Did extra reps, which always sucks.
Noticing that I'm rotating to the right slightly, which I think it due to my left leg firing just a moment prior to the right.
Grip definitely needs work, would like to do the 21/15/9 pullups unbroken.

July 6, 2011 | Unregistered CommenterDan Rx'd

front squat PR 185# Happy with this! WOD 12:35. Very messy. Kipping PU's and DU's in disarray. Sad with this. Off to Italy&France on Sunday for 2 week career change from carpenter to cycling guide in French/Italian Alps+Tour de France spectating. Will send pix.

July 6, 2011 | Unregistered CommenterMike W

rest as Rx'd

July 6, 2011 | Unregistered Commentermichele

205 255 275 (f) 255

11:46 Rx

Doubles still need work. I could not link more than 8 in a row.

July 6, 2011 | Registered CommenterDajM

Thanks!!!! Maybe I can come in for a haircut one of these days. Which salon are you at?

Mike W,
This morning I *ALMOST* asked you when you'd be headed to Europe again and then I totally flaked on it. Bon Voyage!

Good times in the gym today, I only had to teach at 6 and 7am but luckily got to spend some time in the evening cleaning up the community area and catching up with a few people.

Goodnight, everyone!

July 6, 2011 | Registered CommenterDavid Osorio

Wod: First round of doubles were unbroken. Auspicious start. Chest to bar. mmm, not so great. Got to 15 in the first round and realized I'd never finish the workout as rx'd so did the remainder of the pull ups on that round and the two others chin over bar. second and third rounds of doubles were totes (mah-gotes) sloppy. Last set not so bad.
Time: 7:49. blech.
More solid chest to bar pull ups next goal.
On the other hand, Front squat 240#. PR by 25#. Thx, Malcolm for keeping me honest on my depth.

July 6, 2011 | Unregistered CommenterChris A.

coming to class tonight was a last minute impulse decision... and a good one. great fiver with mr. fox.

warm up 45x5, 65x3, 85x3
work 95x3x4 (I think I'm writing that correctly...)

haven't front squatted since February, so picked up where I left off.

WOD: 7:12
20 DU's each round (legit only! hollerrrrrr.) pullups blue band, 15-9-6.

scaled this bad boy since i had done 90 min of yoga in the morning and was headed to 2.5 hrs of dance rehearsal tonight. DU's are feeling so good these days. very very exciting. i got a solid rhythm going with single-double-single-double, etc. haven't done pull-ups in a while, which is why i took down the volume. need to use my arms in rehearsal tmw night!

thanks for a fun class everyone.

July 6, 2011 | Unregistered CommenterWhit

Front sqaut Warm up: 45x5, 95x3, 135x3, 155x3
Work set - 185x3x4
Still experiencing a lot of knee pain, now mostly in my left knee.

WOD in 7:06 dead friggin’ even with Dan (H3?)
C2B was attempted and achieved for the majority but they broke down, especially near the end of rounds 2 and 3 so there were probably a number there that were just chin over bar. Very surprised at the difficulty in trying to whip the rope around after the first round with my “sausage” forearms. Really lost time on the second rnd of doubles trying to get moving again. I would like to try this again with Dan R’s strategy.

July 7, 2011 | Unregistered CommenterDavid Mak

@ michele: that sounds like a crossfit epitaph...

July 7, 2011 | Unregistered Commentermelon

so happy to be lifting things up and putting them down! stayed fairly light on the FSQ and did 5x3 @ 100#

WOD: 6:07
scaling: DUs as RX; 15-9-6 non C2B pull ups

was going to do 21-15-9 and quickly realized i'm very out of practice/shape and scaled back. also, my dainty skin wasn't really liking the bar! need to work on that ASAP

July 7, 2011 | Registered Commentersteph paddock

Fun time last night.

Front squat. Wasn't sure where this was going to end up. 205, 215,230,240,250F.

Just went too deep on the 250 and couldn't come up out of that hole.

Was happy with the 240 though.

Wod I did with Rx'd c2b pullups, but only 20 doubles a round.

8:15. Right shoulder started feeling pretty trashed in the C2B at the end of the 15 round, so took the rest carefully with time lost to stretching and shaking out the shoulder. Feels fine now so I think this was the right decision. Pretty hard to do mid wod though with everyone around me flying.

July 7, 2011 | Registered CommenterMalcolm

Came in too late for 5 so got to make up deadlifts

275,285,305 all x2

The 305 was a bit hard coming up so I dont know how much room I have left for the total even though I did 325 on the last total. I haven't deadlifted much since.

Squat 185,190,195,200

ll these were tough. The bar just felt heavy today right in the rack but I was able to do all of them. I was happy to get to 200. I don't know how much more room I have.

July 7, 2011 | Unregistered CommenterShawnS

Front Squat
Warm up:
45x5 135x4 185x3 225x2
245x3 255x3 255x3... not enough time for forth set GRRRRR

For time:
Box Jump 24"
Ring Row - One arm

Time: 4:47

-Felt rushed, might have to make the morning classes

July 7, 2011 | Registered CommenterJoshua Martinez

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