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Speed Box Squats


- 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.

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(e2/4) compare to 4.24.12

5 Rounds for Time:
14 Dumbbell Hang Power Snatches, 7 each side
50m Sprint

Go Heavy with your dumbbell

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50 Band Good Mornings

Choose a band that you can go unbroken with. Use the guide below to determine which band is right for you based on how much you can squat.

65-135lbs - Blue Band
136-225 - Thin Green Band
236-315 - Thick Green Band
315+ - Black Band

The CFSBK Book Club Meet Up!

Happy Birthday, Noor A, Robyn O and Jayme L!

Janelle's AskAthletes Entry

Check out Janelle R's entry to yesterday's AskAthletes CrossFit Free Membership contest.  While she may not have won, we think her write up was awesome enough to share with you guys.

Originally, my Crossfit adventure was ALL about me - thinner waist, tighter butt, killer legs, etc. Then when I got engaged to the love of my life my attention and focus shifted drastically. I now Crossfit because as we embark on this journey of creating a family it gives me the strength, endurance and most importantly the confidence to face everyday challenges with grace, humility and courage. I Crossfit for me, my loved ones and my community so I can live a long healthy life that allows be to give more to them than they give to me.

Great words, Janelle! Keep up the great work at the gym!

Help Choose The Next Book Club Book

The CFSBK Book Club is voting on the next book to read. Below are the proposed books, if you've read one before or are interested in reading one of these, let us know your thoughts in the comments section. If you'd like to get on the book club mailing list, please email pjeanlouis1 AT gmail.com

Good Training Clip

Check out Shane Sweatt, CrossFit's Powerlifting special matters expert talking about why form is More important for performance as you fatigue.  CFSBK recently hosted Shane and Laura Sweatt for a Powerlifting Trainers Course.  Today's workout is heavily influenced from what we learned at that seminar.
Grip Strength Program For Weightlifters Cathletics
Olympic Lifting Training Footage Cathletics
The Brooklyn Nets Reveal Their New Logo and Website

Things You Can Learn From Your Pet Pet MD

Reader Comments (33)

I wrote a short review of Netherland here. Warning: it's cricket centric.

May 2, 2012 | Unregistered CommenterSamir Chopra

BTW, Ariel K had loaned me her copy of Netherland - back when we were at the Lyceum.

May 2, 2012 | Unregistered CommenterSamir Chopra

Strength cycle Intensity Day

Squat: 340x3
This is a PR-- heaviest weight for reps. Triples are going well. I may try to PR my 1RM next week at the total.

Bench: 210x4
Another PR. Last cycle I only got 1 at this weight, so I'm pretty happy with that progress.

Dead: 365x1, 385x1, 400xF
The big F. Disappointed to not be able to repeat this. Perhaps fatigued, but my DL training has been very inconsistent-- I've skipped it a bunch and didn't stick with haltings which I need to do. I broke the ground and lost my low back about two inches up. Definitely have a lot of work to do here. I need to find time for GM's or RDL's, but that is tough to work in on volume day-- it's already a two hour workout.

May 2, 2012 | Registered CommenterRob Is

125# box squat
5:20 with 35# barbell

Big crowd today. 21 I think I counted. Great seeing everyone give it their all.

Thanks Mike for being my partner. We flew through those box squats. I guess I will have to seriously up my squat to make it easier for the weight swaps ;)

May 2, 2012 | Unregistered CommenterKeith W.

Holy huge 7 AM class!

105 on the squats. These felt good if not quite as quick on the up as last time.
WOD 6:58 with 25# DB. I was wavering between 20 and 25 and I'm glad I picked 25.

Also: THANK CTHULHU I didn't have to do good mornings with the BLACK band this time! Last time it just about killed me.

May 2, 2012 | Unregistered CommenterStella

Really fun workout today, felt great although I am still sore from those damn wall balls!

12 x 2 on the box squats with Lana @ 80#. Felt good although I've been having some lower back issues lately and I have to really keep myself tight on these.

Loved the snatch/sprint workout, 5:22 with a 20# dumbbell. 50 good mornings with the thin green band, felt great.

David and Josh were amazing at managing, like, 72 people in the 7am class today. What a group! It's fun to have those really big classes sometimes as it brings a lot of energy into the workout. :) Post-WOD coffee at Root Hill Cafe with Jules. CFSBK members get a 10% discount, y'all!

May 2, 2012 | Unregistered CommenterKH

6am with Coach Josh. The box squats went up smoothly at 165#. In hindsight I probably could have done 170# (55% of my 1RM), but I was feeling a bit tired this morning. Loved the metcon: 4:33 with a 45# dumbbell. Sprinted to the finish side-by-side with Chris P. Closed the morning out with black band good mornings.

May 2, 2012 | Unregistered CommenterPeter

Dear People of CFSBK:

I'm trying to move to Brooklyn, near-ish the gym (2 or 3bd). If anyone has any good landlords/property management contacts etc please hit me up. s.archenbronn(at)gmail.com


Happy Birthday NOOR!! <3

May 2, 2012 | Registered CommenterSarah la Rosa

Would the book club be interested in reading something by David Mitchell? Not for this round, but perhaps the next one?

Also, is non-fiction on the table?

May 2, 2012 | Unregistered CommenterSamir Chopra

That pet link is surprisingly good! The Shane S link is also great.

May 2, 2012 | Registered CommenterDavid Osorio

Squat: 200x3x5
Bench: 125x3x5
Clean: 150x3x3

I was tired so the first round of squats felt heavy as hell but everything settled in by the last set. Lots of room to go, since I'll miss the total I'm just gonna keep adding 5# until I stop. No total until the next cycle. Bench went much better than expected, My shoulders usually begin crying about now. Moving my grip wider is definitely helping, it's why I pay Jeremy the big bucks. Cleans felt heavy but form was still good, I have about 25# before it gets ugly. Body weight is up to 181#. though I fear the next 12# increase won't be so smooth. Overall a positive beginning to my comeback, but still a ways to go. I'M COMING FOR YOU JR!!!

May 2, 2012 | Unregistered CommenterLando Calrissian

Samir - I second the David Mitchell idea, even though I am not participating in the book club. The Thousand Autumns of Jacob de Z or Cloud Atlas, astonishing stories and rich with discussion material. I just finished the former, and have been unable to prevent myself from blabbing about it. Mitchell is straight up brilliant.

May 2, 2012 | Unregistered CommenterKate Brash

Loved The Thousand Autumns of Jacob de Zoet! I want to read Cloud Atlas.

I also want to read a Visit from the Goon Squad.

A friend just gave me the Steve Martin book, an object of beauty, and was raving about it so that's currently being consumed.



May 2, 2012 | Unregistered CommenterASTA

Fuck yeah Janelle!

Squats @ 150#
WOD 6:22 w/ 1 pood KB

May 2, 2012 | Registered CommenterNoah Barth

The book club is crazy cute!

May 2, 2012 | Unregistered CommenterBilly K

squats # 145
wod 5:49 @ 25lbs

May 2, 2012 | Unregistered CommenterSameer

Good 7am at the box with David & Josh.

Squats @ 100# were fun! KH and I are ready for our jobs with Nascar now I think. I was working on not arching my neck like a maniac when I come up from my squat today since it is apparently a problem.

6:11 on the WOD with 20#DBs. This was super duper fun. I loved it.

75 banded good mornings with the green band + a thin red band. These are stupidly easy for me. I added another band today because I remember the 100 being easy a few weeks ago, and then I still felt like I did them so quickly I should do the extra 25. I think I will go up to the thick green band next time we do them. Maybe I have giant hamstrings or something.... who knows.\

Post WOD Pull-up routine 'A' - great. Better than last week. But still pretty miserable. My arms have been KILLING ME this week -- Monday's negatives put my arms out of commission for the past few days. Hopefully my biceps will start getting used to all this attention soon.

May 2, 2012 | Unregistered CommenterLana Z


As I recall, you met the untimely death of being slowly devoured over thousand of years. Jabba was kinder than I will be! I'm glad that you're gunning for me, I love it, I'll be on the squat rack tonight, and I'll do one extra rep on my squat repout. The Lando rep.

May 2, 2012 | Unregistered CommenterJR

Trash-talking JR is back? I LOVE IT

May 2, 2012 | Unregistered CommenterStella

I'm glad to see some David Mitchell-love here. Noor loved Cloud Atlas, and she's reading Thousand Autumns..now; I'm reading Cloud Atlas these days. Brilliant stuff - the man is a verbal pyrotechnic. I have ho idea how he does it.

May 2, 2012 | Unregistered CommenterSamir Chopra

Today was my first group class! Thank you to Josh for all the help.

65# for the speed squats and 10 lb DB for the WOD (finished in 7:16). Wasn't sure where to start, so erred on the lighter side. Felt great! So excited to be getting started!

May 2, 2012 | Unregistered CommenterRachael

Mediocre Training Session today. It was Max Effort UB but sans partner and sans any gas in the tank.

5 Minutes Foam Roll
3 Rounds
10 Pistols
10 Kipping Pull-Ups

Chain Press
Worked up to 95x1+Chains. Much harder than a normal press.

Chin Ups
Tate Press

Then I went to the mat to do sit-ups, I got on the mat, decided to chill out for a minute and ended up falling asleep. Time to eat..

May 2, 2012 | Registered CommenterDavid Osorio

I wonder if a training session you end up falling asleep in can even be called mediocre? Showing up was half the battle today! I'll take it

May 2, 2012 | Registered CommenterDavid Osorio

Just putting it out there that Lando is actually still alive and retired after winning Battle of Yuzhantar. Jabba on the other hand is quite dead.

Once thing is for sure with all those people this morning clean up was a snap.

Oh and Happy Birthday Shout Out to Jayme! If I knew sooner I would have wished you it before your 8Am class started.

May 2, 2012 | Unregistered CommenterKeith W

@Keith, I think you're right, I think Cloyde just basically thinks he's Billy Dee Williams.

Cloyde, it works every time, except on the squat rack! bring it!

May 2, 2012 | Unregistered CommenterJR

Samir, the book club is focused on contemporary fiction but we are definitely open to the occasional non-fiction book. The only request we've had is no books on Paleo :) I'm not familiar with David Mitchell but I'm sure we can explore it for the next month. The way book suggestions work is members will suggest books to the group and then we take a vote. Pretty democratic :) I don't think we'll ever get to all of the books thrown out there as a club but the nice thing is that we all get good ideas on extracurricular reading as well.

A Visit from the Goon Squad won for this month btw, so if anyone is interested in picking it up, feel free to join us for our next meeting.

May 2, 2012 | Unregistered CommenterPeggy

Happy Birthday Noor, Robyn and Jayme!

KH and myself are officially regulars at Root Hill as our sales associate remembered us and then noted that it took her 2 months to remember us. Yeah!

Zoom zoom this morning, grindy grindy with the sets but still good times. Martha was rad as always. Bonus as Stella was in the house. Stelllllaaaaaaaaaaaa!

Update on musical obsession! Rando find: Hooded Fang - kind of a quirky The National. Canadian Wiki states ONLY the following: Hooded Fang stole their name from a children's book. They live in Toronto.

May 2, 2012 | Unregistered CommenterJules

The only thing that matters is I got my dead lift.
hell yes.

May 2, 2012 | Unregistered CommenterCorbett

I meant that about my own workout.
I care a lot about everybody else's stuff.
The squats and benches just paled in comparison to actually getting that weight off the ground.
: )

May 2, 2012 | Unregistered CommenterCorbett

145 on the squats - felt pretty good.
4:31 on the WOD doing 10 burpees (shoulder probs still here - time to get it checked out)

Awesome crowded gym tonight, it was really rockin’!

May 2, 2012 | Unregistered CommenterDMak

Last two days:
Tues: comp class's snatch ladder. Got up to 115, failed at 125 (got under it, but heels came up). I feel like these are getting better, but I still need to focus on keeping my heels down, like with the clean. After pow-wow with Fox&McDowell, it seems like I'm not pulling the bar into myself effectively. My jumping position, I think, is improving. I was pleased with how fast I got under the bar. I really like these Oly lifts.

Did 4x400m sled pull 35#/45#/45#/35# this got heavy by about 270m into the 45#. Amazing how much that 10# makes a difference.

Today: 137# for box squats. these felt good, but about 7 in I definitely started to feel fatigued as we stuck to the 30s time frame. Those babies went fast! I also feel like my pause was better this week, wasn't so distracted as last week.

WOD: 4:41 w/30# dumbells. MeLo smoked it. I had some coordination issues with putting my weights down in puddles and not really moving effeciently in my run.

100 banded good mornings. black band. broke it up to 60&40. I'm feeling these, I'm going to feel them more tomorrow. F'yeah.

Excited for Ragnar! Hoping I don't die.

May 3, 2012 | Registered CommenterSarah la Rosa

MGMT: a band for good mornings etc. seems like a cheap addition to the home kit. Who manufactures the kind we use at the gym?

May 3, 2012 | Unregistered CommenterParish


May 3, 2012 | Unregistered CommenterFox

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