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WOD 10.10.12

For time:
21 Back Squats
30 Burpees
15 Back Squats
20 Burpees
9 Back Squats
10 Burpees

There is a 15 minute cap on this workout.  Choose a weight that will allow you to complete the first round of squats in 3-4 sets, the second in 2-3 and the last in 2-3. The weight should feel heavy, but something you aren't really intimidated by. We rarely do Back Squats in a timed environment, pace this so that you always leave 3 reps "in the tank" before racking the bar to rest.  The Back Squat is not a movement you want to grind out under duress. Know thyself

Potential Weight Options

Rx+ 225/145
Post load and time to comments.

Hannah Weaver (right) ran her 1st 5K with me this am with a time of 35:28. The plan had been to run the first mile then walk the second and run the third. We walked for about 90 seconds after the first mile then H decided she wasn't slowing down again. By mile 2 she was definitely my pacer and we passed a number of legitimate runners. She cruised up the big hill! I definitely would have been slower if she hadn't pushed me! Picture below--H got the adult medal!
Sadie (left) rocked the peewee race.
So very proud!
-Jess G

News and Notes:

  • There is NO Active Recovery, Comp Class or No Teaser  this weekend.
  • We just passed 15K raised for charity! Go Team CrossFit South Brooklyn!!
  • CFSBK has started a Movie Club! See the 10.18 Post for more details
  • On October 27th CrossFit Virtuosity is hosting the Trick-or-Treat Team Throwdown. More information here. Interested? Post to comments!

Baby Muster This Weekend

CFSBK parents! You're awesome! Your kids are cute! We should hang out more often.

Come join us for a CFSBK Baby Army Muster and Picnic on Saturday, October 13th at 1:15pm

Let's all get to know each other better and watch our cute little ones roll/toddle/run around on gym mats. And, of course, plot baby army world domination.

Babies and children, parents and parents-to-be, friends and pets welcome. We'll have some fresh fruit for everyone, and you're welcome to bring some snacks to share if you like.

RSVP to organizer extraordinaire Erica N at erica.nofi(AT)gmail.com

"Squat To Love, Live To Squat" How Anthony Bainbridge took his squat from 425 to 495 at a bodyweight of 165 pounds in 61 days CrossFit Community
Fighting For Greatness CrossFit Community
The Virtuosity Series: The Hollow Hold

Reader Comments (45)

"Squat to Love, Live to Squat" interesting article except I think it should have a disclaimer at the beginning that Dave Lipson and this owner both started with some ridiculous Squat numbers and then decided to go heavy more frequently throughout the week.

I like the concept about squatting numerous times a week to become consistent, would help everyone, but I think there's a fine line between working on technique or speed and trying to lift heavy so frequently. I'm assuming these guys already had stellar form and didn't need to necessarily work on that element as much. I'm sure they do work on those techniques as well, there's just no mention in the article.

October 10, 2012 | Unregistered CommenterMike Mishik

BSQ for time = ouch! My quads are literally cramping as I sit at my desk to write this... Did the workout at 95#, which is about 57% of my 1RM. The weight felt totally appropriate, broke every sequence up into two sets and finished in 10:04, which seemed to be a respectable time. Actually, I found the burpees to be way harder than the squats, did them from my knees and had to stop for rest a few times. I love partnering with Stella, not just 'cause we're friends but because we do very well counting and cheering each other on. And sometimes we sing Boyz 2 Men while we're working out.

Speaking of counting, JB was missed this morning! :( 7am for-evah!

October 10, 2012 | Unregistered CommenterKH

14:16 @ 225#
Did this yesterday at 5pm. Loved this workout. I might
be paying for it for the next week but it was great nonetheless.
Broke it up into
7 7 7
5 5 5
5 4

October 10, 2012 | Unregistered CommenterJakeL

KH, it's so hard to say goodbye to yesterday. My favorite bar partner! And yes, Julie, we missed you -- hope you're healing up OK.

This WOD was tough. Glad I let KH talk me into 105, although now my quads and glutes are all, "Ow." Knee burpees (because with 60 total burpees, this probably would have taken me about half an hour strict). 10:09.

Now comes the time for a Shameless Plug (TM):

My choir, the Oratorio Society of New York, will be performing an all-American-composer concert on Monday, November 3 (yup, all American the night before Election Day) at Carnegie Hall. We're doing Aaron Copland, Charles Ives, and Paul Moravec (who's still alive and writing). I'm not gonna lie, there is some trippy-ass music in this program (anything by Ives is trippy!). But there's some great stuff too!

The basics:
WHAT: "American Voices," a concert of music by American composers
WHERE: Carnegie Hall, 7th Avenue/57th Street
WHEN: Monday, November 3, 8 PM
HOW MUCH: Tickets are available at a variety of price points through the Carnegie Hall box office. However, I have 6 tickets in the rear balcony, normally $22, for $20 a pop. If you want one of those, email me at stellavision at gmail.

For more details about the program, go to osny dot org.

October 10, 2012 | Unregistered CommenterStella

6am with Josh and McDowell. WOD in 9:54 @ 175#. Burpees are feeling smoother every time I encounter them. Did the last set of 10 unbroken to sneak in under 10min. Could have gone heavier if my legs were fresh, but my hammies are still a bit tight from Monday's deadlifts. This was the right weight for today.

October 10, 2012 | Unregistered CommenterPeter

CSA lamb shanks are AWESOME. dutch oven bonanza. good stuff.

October 10, 2012 | Unregistered CommenterJR

Strength cycle day 2 with coach Jeremy:
Squat: 270lb x 5 x 3
Bench Press: 205lb x 5 x 3
Power Clean: 165lb x 3 x 3, 185lb x 1, 205lb x 1

Everything felt pretty good this morning so Autre Dan and I snuck in some extra credit on the power cleans. I can see that the squats are gonna get heavy quick - I'm not used to this kind of volume yet.

It was also great watching two group classes attack this WOD. I'm bummed to be missing crush week, but not so bummed to miss this particular workout.

October 10, 2012 | Unregistered CommenterBetz

Holy crap! That is the cutest story. Hannah is my hero.

Why is everything awesome happening in November at the gym? I'm going to have major cfsbk withdrawal and DIE, or maybe just cry.

October 10, 2012 | Unregistered CommenterCrystal

what's the age range for the baby muster? I have 3 animals 4-6 that might be around after their soccer games.

October 10, 2012 | Unregistered CommenterJR

Post from yesterday:
Did Monday’s workout at 95# in 10:20. Deadlifts were slooooow; runs felt great. Thank you to Marcos for the awesome cues.

Can’t wait to do today’s WOD at OG on Friday! (Assuming I don’t decide to do Thursday’s or Saturday’s WOD instead…)

October 10, 2012 | Unregistered CommenterKMo

Is there anything the Weaver/Goldman clan cannot do?

October 10, 2012 | Unregistered CommenterTom

I'm looking forward to this workout tonite. First crush week wod all week.

October 10, 2012 | Unregistered CommenterDH3

8am with Josh, 10:28 @ 135. That was much tougher than I thought it would be--I always forget how winded I get doing burpees. I did the last set of squats unbroken though, so next time I'll go heavier.

October 10, 2012 | Unregistered CommenterAlan O'D

The more the merrier, JR

Did this around 11:30am today:


(45x10, 95x10, 135x5, 165x5, 185x2)

BSQ/Burpee WOD @ 185lbs

Set 1: 12-5-4
Set 2: 5-5-3-2
Set 3: 3-3-3

Rest: Ample

October 10, 2012 | Registered CommenterDavid Osorio

Oh- and I thought it was really really hard. No where to run when that bar is on your back..

October 10, 2012 | Registered CommenterDavid Osorio

Good WOD - could have gone a little heavier. Felt a bit tight from all the DL in Monday's workout, which I did yesterday

8:01 @ 185lbs

205 might have been more appropriate, though my legs are feeling a bit tight now

October 10, 2012 | Unregistered CommenterDan L

Did 100# at 11:16 but with planking burpees cause that volume of push-ups with the shoulder comeback made me scarrrred. But felt good. Then did 2x 10 min. pieces on the erg. Squat and erg was a bunch but not getting too sore this week so that is good!

Still on the get up for 7am class high - will need to get peer pressure texts in place to get over the hump next week I am sure!

October 10, 2012 | Unregistered CommenterMel

MeLlo -- I am HAPPY to send peer pressure texts if you like. Email me (stellavision at gmail) and we can swap numbers!

October 10, 2012 | Unregistered CommenterStella

Top 5 sorest ive ever been. And its only 2pm...

October 10, 2012 | Unregistered CommenterJakeL

Just looking at this WOD is making me sore. A little scared of how it's actually going to feel.

October 10, 2012 | Registered CommenterRyan

10:04 at 75#. Awesome working out with Katie, as always, who pointed out that we have the same weird donkey kick on burpees, and being inspired by Stella and KH next door.

I don't even remember what I did for the DL/run combo. Apparently there is something wrong with my brain, not only for shamefully failing to remember my time and weight on this WOD yesterday, but also, just for the sheer fact that I DID Monday's WOD yesterday, completing these two WODs back to back.

My legs and bum are currently screaming "WHAT WERE YOU THINKING?!" at my cabeza.

This. crush. week. is. no. joke.

October 10, 2012 | Unregistered CommenterCourtney

Did today's WOD at #155 in 11:30 Feel like I had more in the tank/could have had a better time.

Finished up with two CRASH-B's rows at 14 minutes each. They were hard after the WOD. Split times were down about 8 seconds from last week. I concentrated on keeping my head up and working on my form.

October 10, 2012 | Unregistered CommenterAlex C

Aaaargh. By "Monday, November 3" I mean "Monday, November 5," of course.

October 10, 2012 | Unregistered CommenterStella

I love me some DOMS

October 10, 2012 | Unregistered CommenterLuca

9:01 with squats at 145# and squat thrusts to keep my shoulder happy
squats broken 11/10, 8/7, 9

October 10, 2012 | Unregistered Commenterkatie

Gonna feel this one in the morning!

6PM with Fox.

Still sore from Monday's deads, went for it at 155# which is just over 60% of my 1rm.

10:30 with squats broken up:


And burpees paced pretty evenly throughout.

Awesomely crushing, had to take a seat afterward and felt my legs go to jelly and my glutes start to cramp upon standing, so I rolled out a bit.

October 10, 2012 | Unregistered CommenterTodd

1st crush week wod. felt like it was written.

Did this at 225 and finished at 11:29.

Broke it up, 11,10 (21) (5,5,5) then (3,4,2) bar slipped. The squats felt good. Just couldnt get my breath to normalize until 10minutes after the wod. Loved this workout.

Anyone know a dr who could try and determine what i am allergic to? Food Allergy i think.

October 10, 2012 | Unregistered CommenterDH3

8:28 w 165#. prolly go more next time but glad I didn't push too hard first time with high rep squatting.

I'm downfor this Halloween shenanigans if anyone else is up for it. lifting in costume is a skill I want to work on.

October 10, 2012 | Unregistered CommenterRonW

Oh and partnered with DMak!

October 10, 2012 | Unregistered CommenterTodd

Things I'm obsessed with: crossfit, crush week, and my cat.

I was scared going in. I get really anxious not knowing when or if something is going to break me. I heeded Fox's warning to go light. My max back squat is 105# so warm up with 65# felt heavy and had me worried.
Somehow when the clock started the weight stopped feeling heavy. Burpees felt shakey and at some point thought I might not be able to do them all.
I think my time was 7:07. I just tried to get out of the gym as fast as I could at the end.
Thank you Sara(h) for being an awesome cheerleader!
I'm so excited for Saturday!!!!!!

October 10, 2012 | Unregistered CommenterCrystal

Samir posting from Noor's laptop.

Partnered with the Nuge for this, who crushed it.

I went with 185 for starters. First round went fine at 13, 4, 4. Then the 30 burpees did me in. The second round of 185 was broken up badly: 5 3,3, 2, 1,1. After I had done the 20 burpees, I did one more at 185, and then went down to 165. With my legs now turned into jelly, I finished with 2,2,2,2, followed by the 10 burpees. That took forever, or rather: 14:32

In retrospect, 165 would have been a better loading. The burpees killed my legs.

October 10, 2012 | Unregistered CommenterNoor Alam

What are your symptoms Dan?

October 10, 2012 | Unregistered CommenterJakeL

Small numbers - but so, so beautiful.

First night of Continuing Ed after two months of travel...followed by two and a half of injury. Walking to the gym? Still dodgy. Deadlifts, bench presses, dumbell presses and rows? Awesome.

DL: 215x5
BP: 115x5, 5, 10
DB Press: 20x10, 25x10, 25x10
DB Row: 20x10, 30x10, 45x10

October 10, 2012 | Unregistered CommenterBrandon

taking a break from my food coma to post. used 100lbs, which i think was just right for today. worked in sets of 11/10, 5/5/5, and 5/4. finished in 8:54. burpees were not strict. the whole thing was tough but i kind of loved it. partnered with suzie and yuan, who both put forth an awesome effort. really enjoying this week so far. viva la crush!

October 10, 2012 | Registered Commenterellie june

11:51 at 155#
break down was something like:
11, 5, 5; 5, 5, 5; 4, 3, 2
Burpees slow and steady for the most part. I was trying to take it slow to ease back in but this one was a bit of a crusher. Very sore now, must do mobility work.
Great working with Todd who was a beast and made his squats look great!
And Sarah, great to see you, thanks for the idea!

October 10, 2012 | Unregistered CommenterDMak

The gym now has an instagram! I have no idea how you would find it, but the name is crossfitsouthbrooklyn

So, like it.. or sign up for it.. or something, I dont know!!

October 10, 2012 | Registered CommenterDavid Osorio

7pm with Noah and McDowell. Nice and small after what looked like a behemoth 6pm.

Partnered with Bardia (sp?), who was great encouragement throughout. Thanks to McDowell, too, for keeping me honest on the squats and moving on the burpees.

WOD in 10:27 at 155lbs.

Broke the squats into 12/9; 6/5/4; 6/3. 155 was the perfect load--about 60% of my predicted 1RM and the weight was seriously challenging without risk of failure.

Burpees are, well, awful.

Was contemplating a row but think I'll take a day tomorrow to do a full CRASH-B lift and row. Tough to do during Crush Week, but for the best.

October 10, 2012 | Registered CommenterRyan

David. LOL! You are so fucking cute.

October 10, 2012 | Unregistered Commentermichele

6pm with Fox & Noah

55# for the squats (10# more than I did for 4x20 which I think had been too light) Squatting feels pretty brutal after all those burpees. Finished in 8:58.

Rowed one 14min piece @16s/m 2:27 splits 2855m HR=144 bpm

Finished with a surprise 200m sprint for the B61 at 9th St. (don't worry I made it)

Looking forward to the challenge of lifting myself out of bed in the morning.

October 10, 2012 | Unregistered Commenterginacatto

DIY pull-ups: 3 sets to failure: 8, 8, 5. DO pointed out that I'm not quite getting a full range of motion. So, going to start a program involving more holding at the top of the pull-up.

WOD @ 165#, 11:54.



Squats were on the easy side and the fact that I was able to do the squats in such big chunks leads me to think I could have gone heavier. Should have done 175#. 185# might even have been possible. Then again, my quads are already super sore, so there you go. Also, note to self, don't do shoeless burpies.

October 10, 2012 | Registered CommenterDoug Jones

9:38 @ 135#

I dropped the weight 10# because I've been sick for a few days with some sniffly stuff. Tried to be sensible and not let my ego get in the way.
Did sets in 11,10 / 8,7 / 5,4
Burpees were killing me, I wish I was faster on them.

Upswing, I feel better. Legs are a bit tender, but I'm gonna roll some stuff out.

October 10, 2012 | Registered CommenterSarah la Rosa

Since it's crush week and all...


I can't go to sleep until I have the perfect burpee. Isn't he dreamy!?

October 10, 2012 | Unregistered CommenterCrystal

Since it's crush week and all...


I can't go to sleep until I have a perfect burpee.
Isn't he dreamy!?

October 10, 2012 | Unregistered CommenterCrystal

Day 2 of strength class.
Squat: 230 lb x 5 x 3
Bench: 155 lb x 5 x 3
Chin up: 10, 5, 5

Good energy from both the strength and group class.

All I have to say is RAH OOHHHHHHHHHH! #yankeeswinTHEEEEEEyankeeswin


October 10, 2012 | Unregistered CommenterDave Fung

I had the bar loaded to 225#, but psyched myself out of it at the last second.
7:14 @ 185#
1) 12,9
2) 6,5,4
3) 9

October 11, 2012 | Unregistered CommenterGezt

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