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Back Squat


Post loads and reps to comments

3 Rounds NFT:
8-10 Front Squats
15 Pull-ups

Front squats will be power cleaned off the deck. Choose a weight that will allow you to hit each rep range in one set. You can move up in weight if you hit 10.  Use this as an opportunity to work your kipping pull-up rythem.  If you can, do each set unbroken.

Post loads and reps to comments.

Dave E gets over the bar

Jacinto On Mainsite!

Check out local legend Jacinto Bonilla working out with Team Again Faster at Mike's Gym in California. Here Jacinto and Coach Mike Burgener talk about the Split Snatch.  Jacinto is a former CFSBK coach, CrossFit Games level masters competitor and one of the nicest people you could ever spend some time with.

Got Kids?

So you're a parent who wants to go out, but you cringe at the thought of paying $50 (if you're lucky) for a babysitter. Thankfully, there's the Park Slope Babysitting Coop, a group of families in the area who babysit for one another using a point system – this saves you cash and allows greater flexibility and availability compared to a one-on-one exchange between two families. The group's members live in Park Slope and surrounding neighborhoods, but it does not have geographical boundaries.

Interested in joining? Our very own CFSBK is hosting the Babysitting Coop's next bi-annual get-together on Saturday, January 21st, from 2:30 to 4:30. The purpose of these get-togethers is for the parents to meet each other and each others' kids. Email Coach Nick at nick[at]crossfitsouthbrooklyn[dot]com if you plan to come.

Any parent is welcome to join. Here's the website.

Today is the last day to RSVP for the potluck. Get on it!

The Power of Ritual Mark's Daily Apple
The Myth Of Dicipline Charles Poliquin
Do We Know What Paleolithic Humans Ate? Hunt.Gather.Love
Ode To Deadlifts Nia Shanks

Reader Comments (27)

(Tuesday, 1/17)

Wanted 7 or more. 5 felt great, 6 not so much. I'd done 335x5 when on TM so we'll see where this goes. I guess 315 was a 6RM?

SS Bar Squat

Fat Bar Chins

Safety Squat Bar was, fun.

January 18, 2012 | Unregistered CommenterFox

Tuesday 1/17 - strength cycle b, session 4

intensity day

squat 155x5x1

bench 81x3x3

dead 165x5

accessory chins, orange band 1,1,1,F

Moving my intensity day from Sunday morning to a weeknight was an experiment to see if my endurance and power would improve - wow, what a difference.

January 18, 2012 | Unregistered Commentermig

The novelty has worn off a bit on the paleo challenge. Just like anything else, this is where consistency matters. The update is that I have gotten 8 hours of sleep or more everynight but one in the last week and a half, and the one that I missed was 7. I cut from 7 nights of booze to 2, now I'll be cutting to one.

Caffeine - started with double espresso followed by 20oz coffee with tea twice. I am now down to one medium coffee, black. Next week will be a small. this hasn't been easy but is helping sleep/cortisol.

Food's all good.

Mobililty - evolving a little from yoga to specific mobility. lax balls, rollers, and all kinds of evil. it's making a difference.

I'll be on the platform tonight, trying to find where my squat has been hiding.

January 18, 2012 | Unregistered CommenterJR

Strength cycle:
BSQ 142.5x5x3
Bench press 90x5x3
Clean 75x3x3, felt less awkward than last time but still not my favorite. (Which of course means I need to keep doing them.)
Chins 5x3 with thin white band. I think the thing I dislike most about the clean is that I can't do an unassisted chin afterward!

January 18, 2012 | Unregistered CommenterStella

Good stuff JR!

For me the challenge hasn't been too too challenging yet, but I'm still trying to decide what/if any effect it's having on me. My sleep is better and my energy more consistent through the day although this might have to do with lack of caffeine (was only drinking green anbd occasional black tea before) and removal of external stressors. But maybe it's more consistent blood sugar levels??

I'm reading The Paleo Diet by Cordain and I gotta say I really don't like it. He consistently compares Paleo to "the average American diet," by which he means soda and donuts and shit all day. But what about someone like me who was eating food of good quality but complex carb heavy, meat light with some dairy? Why does the comparison in all these things always have to be against what is obviously negative?

Also he i sconstantly making statements like "we know that unfavorable calcium to phosphorus ratio can speed up bone loss." Actually, I didn't know that, could you please explain it to me diet book? The whole thing is riddled with this type of statement, which while very possibly true lack any explanation for those of us who really want to understand the whys and hows.

Can someone recommend a better book? (I just picked up Why We Get Fat) If I'm going to incorporate Paleo into my life I can't take it on faith. Not for nothing, my previous diet had me in great shape and feeling pretty good.

Oh, while I'm rambling, both this book and Taub's say to stay away from sweet potatoes and other starchy vegtables. I thought these were all good with Paleo? Are the sugar in fruits and the insoluable fiber of non-starchy vegtables supposed to be my only carbohydrate sources?

January 18, 2012 | Registered CommenterNoah Barth

Noah, I would recommend Robb Wolf's book, "The Paleo Solution," for you.

I like Taubes as well, both Why We Get Fat and Good Cal, Bad Cal. The latter is dense but there are certain chapters that were ZINGERs.

January 18, 2012 | Unregistered Commentermichele


I reached out to Loren Cordain directly a couple of years ago about sweet potatoes, in relation to pwo food, which is when I eat them. His answer was that the occasional sweet potato for someone active wasn't bad at all, and that depending on your level of activity, a bit more wouldn't kill you either.

I don't think that the average person has the fuel requirements that a crossfitter, or other type of athlete has. At some point, I also think you try it for yourself, and draw your own conclusions. I eat them after every workout.

January 18, 2012 | Unregistered CommenterJR

Other Noah,

You seem to like the more scientific discourse on the topic, and are leery of the "lifestyle" dogma that comes with a lot of the Paleo diet books.

Check out Protein Power Diet by Michael and Mary Dan Eades. Not dogmatic, scientific but readable, not tied into any real lifestyle other than not dying prematurely. It's my favorite and I know Papa Osorio is a big fan as well.

A lot of the diet books frustrate me too. Very preachy, lots of "selling" and not enough "telling." Goes with the territory I guess.

January 18, 2012 | Unregistered CommenterNoah

@Noah - Try the internet. A simple Google search will bring up tons of Paleo blogs that are full of good information. You can read to your heart's content (for free). Try Whole 9, Mark's Daily Apple (Primal, not Paleo, but still good), or Robb Wolf's website. Also, Gary Taubes gave an Authors@Google lecture about Why We Get Fat. It's a summary of the book and is available for free on You Tube.

January 18, 2012 | Unregistered CommenterKatie Mohr

Good stuff guys, thanks. I'm familiar with but haven'g read/seen most of the recs. Noah (A?) you hit me on the head- I'll check out Protein Power next.

One other question- the link posted All About Fish Oil from a couple days ago says to avoid cod liver oil. Anyone know why? That's what I've been taking for about a year now.

January 18, 2012 | Registered CommenterNoah Barth

free office snack refusal success story #435945748975489

phyllo-wrapped savory something, possibly indian, waved DIRECTLY under my hungry nose.


January 18, 2012 | Unregistered Commentermichele

Good stuff guys, thanks. I'm familiar with but haven'g read/seen most of the recs. Noah (A?) you hit me on the head- I'll check out Protein Power next.

One other question- the link posted All About Fish Oil from a couple days ago says to avoid cod liver oil. Anyone know why? That's what I've been taking for about a year now.

January 18, 2012 | Registered CommenterNoah Barth

Protein Power Lifeplan is the best nutrition and health related book I've ever read!

One great thing about the challenge, is that for 2 months you'll be changing some inputs so that afterwards you can say with confidence, "A/B/C really worked for me and I found benefit and sustainability in them! D/E didn't seem to impact me so much so I'll try to reintroduce/tinker with and see how I feel." We're only 17 days into this challenge.. the positive sense of energy is a great start, lets ride this thing out and see how far up we can go!

January 18, 2012 | Registered CommenterDavid Osorio

@Noah, You may also want to try reading "Good Calories Bad Calories". It's not specifically paleo, but it is a FANTASTIC book if you're feeling like "Actually, I didn't know that, could you please explain it to me diet book?" It really breaks things down pretty well -- not so much in a "you should eat x,y,z" kinda way, but in a "don't listen to anything anyone says about diets because the research is usually bullshit - here's why" kinda way. It was critical of all diet related conversation in a very scientific and academic kind of way, which I found very interesting.

January 18, 2012 | Unregistered CommenterLana

Another win for the Michele recipe parade:

Last night I made the lamb lasagna (with zucchini slices for noodles) from Mig's Tumblr and thought it was pretty good, nothing to write home about (partly my fault, as I didn't put enough salt in the tomato sauce). But today? OMG, today said lasagna is the bomb. It just needed a day to sit and let the flavors meld.

Moral of story: make Mig's lasagna, and make it ahead of time.

January 18, 2012 | Unregistered CommenterStella

Strength Cycle: Press and Accessory work

Press: 145x2, 145x3 and 145x4
This was suppose to be 3x3 but the 3rd rep on the 1st set just slowed down too much. I could have ground it out, but I didn't want to accidentally overextend my back which has been barking. I then did 4 on the last set to 1) Make up the missed rep 2) Prove I could. I can do this for 5x3 but benching 5x5 the day before is definitely not helping!

RDL: 185x8x3
These are coming along. It seems they don't do anything but stretch the hammies and then next day I'm sore as hell. Something is happening, hopefully it's good.

T-bar Row: 65(plus bar leaning in corner)x10x4
These are great. I'm able to get my shoulder pinch better than the Pendlay row. Thanks again to Shane.


Noah B: Chris Kressler, my favorite Paleo/health blogger (and an actual health practitioner) highly recommends Cod Liver oil.

I would recommend the reading about the "templates" that many bloggers shifted to in 2011:

Finally, Robb Wolf has always touted Sweet Potatoes as A+ without the skin. I am with JR-- I like to eat them after every workout if I can.

January 18, 2012 | Registered CommenterRob Is

@stella - thank you! i am continually surprised how much better many things are the day after.

January 18, 2012 | Unregistered Commentermichele

I can no longer eat my usual lunchtime salad without thinking to myself, "i'm so excited about all of these vegetables becoming a part of my body." Thanks, DO.

January 18, 2012 | Unregistered CommenterJJ

I have the same problem -- I think about it every time I cut veggies (which is a LOT)!

January 18, 2012 | Unregistered CommenterLana

Today I felt I had a lot in the tank and it showed.

back squat
175 X1 +10
165 X3
155 X5
145 X5
135 X5
45 bar X5

Front squat/pullup
3round all with 95 pounds
10 FS 10 strict pullup
10 FS 12 strict
10 FS 10 strict
all unbroken.

I will say the not drinking at all has had a huge effect on weight loss for me. This is nothing new however, one's age and alcohol's effect on metabolism is known.
The no sugar in coffee has also been surprisingly easy. (It's really the only place I used refined sugar in my diet and even then its one packet)
I have not become bored with my food and certainly do love to cook. It's more the strictness of the diet and extreme of it that I run into issues. I hope I am not ruffling feathers by speaking bad about it however, please don't see it as that.
I took it on as challenge that is all.

January 18, 2012 | Unregistered CommenterKeith W

175 x 5 (75%)
205 x 3 (85%)
225 x 8 (95%)

I feel like I went maybe a lot too light this cycle. I finished last cycle with a 230x5. Since that was a lot more recent than my latest 1 RM, I used the calculator to estimate a 1 RM at 260. From there, my “training max” is 234, and the 95% 1 rep today was at ~225, which is less than I was doing for sets of 5 during last cycle.

Did I do something wrong?

January 18, 2012 | Unregistered CommenterJon Shea

185x5, 205x3, 230x6. Pretty happy about this. I only got 5 last time at 90% so the day spent worrying about the rep out paid off--still not all totally dialed in technique-wise, but nice to know I could get the reps I wanted.

Ended with 2.5 rds 10 95# front squats and a few kipping pull-ups. I still have a few single pull-ups in me despite the three months strength cycling so that was an unexpected surprise. Squats felt messy so I got 5 on the last round and quit.

January 18, 2012 | Unregistered Commenterkatie

@michele: your treat avoidance updates crack me up

wu: 45x5, 95x5, 135x4
162 x 5 (75%)
185 x 3 (85%)
205 x 3 (95%)

Thanks to Fox for the reminder to not break and hyper-extend my back. I'm still feeling a little worn in the legs from being at the gym so much this weekend, my chest is tight!

I took my time w/accessory work, got rather excited about the whole pullup business. I strung 3 non-banded kipping pullups together, but then my grip seems to fail. Although, it's kind of awesome to feel how much strength my shoulders have now.

Threw in 10ish minutes of DU practice. Got to 15 in the simulator.. still chasing 20. Then did 10 minutes of rowing, I'm trying to lock in the memory of how proper rowing feels. First 4 min were a bit sketch, but then the last 5 were great, I was pulling 30-31s/m and it felt pretty effortless. Finished w/2227m.

Paleo Challenge: I'm doing really good w/sleep, which I honestly attribute to not drinking coffee. I was a bit cranky about it on Sunday, but overall I've been happy subbing a bit of black tea hear and there and not getting all jacked out like I normally do when the coffee is in the mix. The booze was more annoying at first, because of the social component, but I don't really care now. I feel like I'm having some really good improvements in the gym this week, like the accessory work and minor tweaks I started implementing in November are paying off in my shoulder strength. (Yay OHS for helping solidify that.)

January 18, 2012 | Registered CommenterSarah la Rosa

410x1. PR by 2ish lbs

Was feeling good and decided to push the weight some today. I chickened out the first attempt at 410. Took it down 1/2 way and started back up. Next time around got angry, committed to the rep, and got it.

Was supposed to DL after, but that will have to wait until tommorow.

January 18, 2012 | Unregistered CommenterJeremy

John - no, you sound right on track. 225x8 works out to an extrapolated 1RM of 279, so yeah!



Keith - your squat loads seem incorrect for the sets, unless of course you are not intending to follow programming. 10 on the rep out is legit though.


Jeremy's fail, brood, anger, and win were fun too watch.

January 18, 2012 | Unregistered CommenterFox

(45x5, 95x5, 125x3, 145x3)
-probably could have gotten one more on the rep out but each squat felt wonky. again, here goes my love/hate relationship with squats...

Accessory work:
10 FSQ at 95#-unbroken
15 kipping pullups-broken

January 18, 2012 | Unregistered Commenterlady fox

240 sets accross.

Fox says get more depth.

Will work on that.

115, 125, 130

pullups rd 1 = unbroken
round 2 = 11/4
round 3 = 7,4,4 with short rest

January 19, 2012 | Unregistered Commentershawn$

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