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Speed Box Squats

12x2 @50% of 1RM

- These will feel very light. The point of speed squats is to develop speed strength, not maximal effort strength.
-Rest about 30 seconds between sets.
-Set box just below parallel. Use a stance about 1 step wider than normal. Pause for a 1 count on the box. Maintain tension on the box.

Post loads to comments.


3 Rounds For Time of:
400m Run
21 Kettlebell Swings 53/35
12 Pull-Ups

Post time and Rx to comments.
compare to 8.22.11

JMD goes for a stroll

Happy Birthday, Julio G!

Check Out Lana Z talking about CrossFit South Brooklyn, The Post, Hyperbole, Community and Broken Feet

Upcoming Programming Template

For the next 4 weeks we'll be running the following training template for our lifting. As always there will be additional conditioning or assistance work each day.

Mondays: Olympic Lift complexes alternating between Snatch and Clean each week. We're looking to build better positions and speed on these days. Emphasis on clean movement and no missed lifts.

Wednesdays: Speed Box Squats. These will be light and fast and be based off your most recent 1RMs.

Thursdays: Push Presses. Two weeks of heavy triples, one week of heavy doubles, one week for a heavy single. No Missed Lifts

Saturdays: Front Squats. Two weeks of heavy triples, one week of heavy doubles, one week for a heavy single. No Missed Lifts

Sundays: Longer duration Metcons 15-20min+

Train Your Butt For Strength And Speed Greatist
Chris Spealer Explains Double Unders
Adrian Demos "No Arms Burpees"

Reader Comments (28)

The link to Lana's article is broken.

April 25, 2012 | Unregistered CommenterSamir Chopra

no mad cow disease at herondale farms! just saying, they don't feed the cows other cows.

The other gym.cub that I belong to made the daily news yesterday, and the new york times, and daily mail in uk, for a donnybrook of a brawl. I wasn't there, and I had nothing to do with it!

April 25, 2012 | Unregistered CommenterJR


12:30, 16kg

yay helen

April 25, 2012 | Unregistered CommenterSameer

Here's a new link - http://www.brooklynpaleo.com/?p=178

April 25, 2012 | Unregistered CommenterLana Z

6am with Coach Josh. Box squats were an exercise in logistics as it took at least 20 seconds for each partner to un-rack the bar, perform 2 squats and re-rack the bar. 155 on the squats and then hit Helen Rx'd in 8:42. A very nice improvement over my previous Helen PR of 9:44. The last run was markedly slower than the first two. Kettlebell swings were all unbroken. First two sets of pull-ups were unbroken and the last set broke down into 6-3-3.

April 25, 2012 | Unregistered CommenterPeter

Yay! It worked -- I thought the blog was going to swallow my link. Thanks for sharing the post guys.

7am with Josh & David was excellent. Box squats were fun, but not as mentally & physically satisfying as lifting heavy :(

Helen - sub ring rows -10:30. Pretty happy with this time. As usual, running was miserable, but what I like about Helen is that it's usually over pretty quickly.

I decided this morning that I am going to do a fucking pull up soon if it kills me. I am totally sick of not being able to write Rx next to my time just because I can't do them. Research on the best strategy to do this is currently in the works. Please share your successful pull up training method with me if you have one. Thanks!

April 25, 2012 | Unregistered CommenterLana Z

Squat: 190x5x3
Bench: 120x5x3
Clean: 145x3x3

Feels pretty good to be approaching adult weight territory on my squats. Hand position adjustment on the bench made an improvement in comfort. Cleans started good but I lost my concentration at the end. I was hungry. Body weight still holding at 179 unfortunately. Just gotta keep eating I guess.

April 25, 2012 | Unregistered CommenterCloyde

7 AM with Josh and Dave and first time doing Helen. (did it with rings, not pull ups...yet) and 24kg Kettle:13:02. Great workout, very tiring. Thanks to Keith, Tom and Dave for their help and encouragement.

Box Squats -- 95#, definitely think I can step that up next time.

5th class and loving it.

April 25, 2012 | Unregistered CommenterJason S.

pull-up strategy.

keep trying, work consistently, lose 100lbs (jk.. sorta ;) it wouldn't be hard to do a pullup if you weighed like 40 lbs!)

I still have issues with strict pull ups and upper body strength maintenance in general.

April 25, 2012 | Unregistered CommenterASTA

@asta, look up the fighter pullup by pavel. Simple volume program that worked for me a while back.

April 25, 2012 | Unregistered CommenterJR

Thanks Asta, yes, I'm pretty sure the only reason I've gone down a band size is because I've lost weight. I'm not sure I'm much stronger in the pull up categories generally. I am going to start some sort of program.

JR, great recommendation. I am going to read more about that! Thanks!

Keep em coming.

April 25, 2012 | Unregistered CommenterLana Z

This cool guy wrote an article here once about developing a pull up...


April 25, 2012 | Unregistered CommenterFox

Great 12 o'clock. First time with David, first time with Helen.

Speed squats were interesting, I especially liked David's explanation (and Josh's after class expansion) on the utility and nuero-muscular adaptation of speed squats. David- you should consider writing a blog piece on it for all the poor folks who miss today's class.

Squats @ 135#
WOD 10:44 RX

Oh yeah, I did kipping pull-ups for the first time! I am becoming Crossfit.

April 25, 2012 | Registered CommenterNoah Barth


Fox's article is a great, detailed, and methodical approach to getting that pullup, I highly recommend it, and many people at the gym have used it to get "over the bar."

The "greasing the groove" concept, made popular by Pavel Tsatsouline, basically has you doing lots of submax pullup work. So find the lightest band you can, and commit to doing a bunch of sets of pullups a day, never to failure- they should all be pretty easy.

Even less scientific- buy a door pullup bar and a band (for now) and every time you walk by it at home or the office (if you can put it there) do a set. Rob Orlando says he keeps a loaded bar in his house and pulls deadlift singles whenever he walks by it. This is a variation on grease the groove, just less measured.

The simplest answer is, of course, "do many pullups."

April 25, 2012 | Unregistered CommenterNoah

Took today off, so I enjoyed the luxury of sleeping in and going to noon class.

95# on box squats. Fun!

Helen 11:16 with 7 banded pullups/round. I wish there were a band in between the thin green and the thick green/black. I used the latter and the pullups were too easy, but when I warmed up with the thin green it was pretty clear the pullups would disappear on me fast if I used it.

Lana, I share your frustration!

April 25, 2012 | Unregistered CommenterStella

Fun times at 7am with the usual pirates MINUS Stella, you were serious about not coming in today!!!! - we missed you. Dave - thanks ohsoverymuch for staying and cheering The Girls on as apparently we're slow. Suspicious as we went all NASCAR and such when changing out weights.

I would like to recommend a lovely snack I had today courtesy of Fleishers and Ariel. Take their rotisserie chicken wings and smoked ham: separate the drumette from the wingette and wrap smoked ham around THEN eat. Most excellent.

April 25, 2012 | Unregistered CommenterJules sans KH

Lana - I second JR's, Fox's, and Noah's posts above, except the part about Fox being cool :)

If I remember correctly, 70's Big had a post on programming push-ups and pull-ups on one of it's women's lifiting days. You could Google it. Oh, and the home-pull-up-bar-on-the-door method only works if you keep your pull-up bar somewhere other than the closet. Just a tip.

I'm trying to work up to at least 3 strict pull-ups before I start adding a kip. I want to be able to string a few kipping pull-ups together before I start doing them in WODs. So, it might be a while before I start doing the pull-up portion of a WOD as rx-ed. You will probably make faster progress as I have not been very disciplined about my "grease the groove."

April 25, 2012 | Unregistered CommenterKMo

Sorry it was a crazy day at work... and still is going but I have a second to post.

115# squats and Helen done in 11:54 with 20KG everything else RXed. Happy I did it in under 12.

last time I Helen was not quite a year ago from my note book and I did it with 16KG and was 14 minutes and change. So improvement there.

Thanks to Dave, Jason and Tom for the cheers and help all around.

Hope your leg and shoulder feels better soon Dave.

Missed you Stella but I did get to see the power trio of Kristin, Julie and Lana so it made it a little less painful. :P

April 25, 2012 | Unregistered CommenterKeith W

Squatting felt great (it’s awesome to be able to say that). Also super nice getting to partner with Sarah L! 135 went up nice and quick.

Helen in 11:10 Rx - I have no idea what my previous one was, seems like forever since I’ve done Helen.

April 25, 2012 | Unregistered CommenterDMak

Thanks guys!! I actually have a door pull up bar, maybe I will dig it out of the closet, though I think I'll have to buy a band to make it useful.

P.S. I just looked up my Helen time from a few months ago and I'm getting SOOOOOO much faster!

Then: 13:45 (12lb KB & Negative Pullups - 12 on first set 6 on second and third)
Today: 10:30 (16kg & Ring Rows)

April 25, 2012 | Unregistered CommenterLana Z

First time I dropped a squat since december. Not happy that failed but ok with the jump. First time 405 felt good in a few week and I got a little aggressive. Didn't feel out of reach though

375x1x10 on the minute
Still easy and double overhand

Grip/ab combo
3 rounds of:
105kg axle hold 30 secs
Av wheel rollout 3 from feet

April 25, 2012 | Unregistered CommenterJeremy

Strength Cycle

Squat - De-load day
WU 45x5 95x5 125x5
3x5 @ 165 it's sort of amazing how heavy a de-load can feel. super tight tonight more mobility work is needed

WU 45x5 65x5
3x5 @ 87.5 these felt good and like a little work

135x5 felt so much better than on Monday
185x3 ditto
225# would not go up again tonight even with Michele's magic mojo.
3 attempts with some tweaks and no dice.
more rest and maybe more mobility work.
oh well.

weighted chins with 35#

April 25, 2012 | Unregistered CommenterCorbett

It felt good to squat again, its been a couple of weeks. took 7pm with Noah and Fox.

Worked the box squats at 185 which felt good.

Helen 8:43 Rx'd (26 second pr) came out of nowhere. I even stopped and tied my shoelaces. Really stoked about this considering how sore i felt prior to class.

April 25, 2012 | Unregistered Commenterdh3

Strength Cycle B

Squat (Intensity day): 335x3
Kept it conservative so as not to fail. The 3rd rep was the best and quickest.

Press: (Wendler 5 week): 135x8
Basically getting 8 every time on 5 week, so that's cool.

Chins: 6, 6, 7, 6 with thinest band. I'll ditch the band Friday-- I couldn't even tell it was there and it kept slipping off.

Good, fast workout.

April 25, 2012 | Registered CommenterRob Is

Speed squats @ 85#

Helen: 11:05 subbing ring rows for pull-ups. Thank you Asta and Joel for encouraging me to do the KB as RXed. Helen is one of those workouts that goes by really fast then makes you feel pukey afterwards.

Lana I found doing jumping negatives and negatives that pause at various points in the pull-up really helpful for developing my pull-ups the first time around. I plan to do the same this time around as soon as I get some other shoulder issues worked out.

April 25, 2012 | Unregistered CommenterBethany B.

@lana: I found the videos that David made for progression of pullups very useful. Also, doing some lat work really helped me get into kipping. I'm not great, but I'm working on it.

Great class w/DmaK! Speed squats at 125#, fast and light. I lost the pause on 2 or 3, despite the audio cue business that Dmak and I used. I'm a bad listener. Heh.

Did Helen Rx'd: 14:45 or so. Not very fast, but I'm happy I got through all the pullups. I got mad when my hand tore in the last set. Oh well. So thankful to all the cheering on, esp Marcos keeping me focused in the beginning.

April 26, 2012 | Registered CommenterSarah la Rosa

Box Squats @170
Felt good, although 20 seconds is not a lot of rest!

Ran a loop in the park with Jess yesterday (Ragnar, here we come!) so elected to do:

100m Sprint
8 KB Swings 72#
5 Pull Ups

April 26, 2012 | Unregistered CommenterFox

Box squats at 155#. Helen in 9:44 (16kg bell, 8 strict pullups).

April 27, 2012 | Unregistered CommenterSamir Chopra

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