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Box Squats

Fitness: Perform 3 Sets of the Following Couplet:
8 Box Squats
Rest :30
5-10 Push-Ups
Rest :90

Load the Box Squats 5-10lbs heavier than last week.

Performance: Spend 20 minutes working up to a heavy triple.
No failing. Use spotters if you're not 100% confident you'll make your reps. Try and go heavier than last week.

Post loads to comments.
(e2/4) compare to 6.6.12

As Many Rounds As Possible In 10 Minutes of:
270 meter run
75 Single Unders or 25 Double Unders

For Time:
75 Double Unders
1 Lap around the block
75 Double Unders
1 Lap around the block
75 Double Unders

Post time and Rx to comments.

Blast from the past: Bjorn B takes in the "new location"at 597 Degraw St

Reminder, there are NO CLASSES this Saturday as we will be hosting the Califorina Strength Olympic Weightlifting Seminar.

The Subway Series Returns

Mark your calendars, the CF Subway Series is once again upon us.  This is a great opportunity to push your limits and see how you stack up in a friendly and competative environment. 

4/18 at CrossFit Queens
8/11 at CFSBK
8/18 at CrossFit Long Island City
8/25 at CrossFit Virtuosity with a BBQ immediately afterwards

Registration details to follow!

5 Reasons You Have Tight Hamstrings Eric Cressey
Competition For the Soul CrossFit Journal
Sleeping For Performance CrossFit Journal

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    NFL is definitely a single of the biggest sports in America. It has a important following.

Reader Comments (29)

Last night's Strength Cycle Work: Texas Method Recovery day...

RDL: 195x5x4
Bench: 190x5x3
Chins: 6, 5, 6
Triceps work: 70x8 with curl bar no good on elbow, 25x8x2 with dumbbells.

Digging approaching my recovery day as an accessory day plus a serious press, but should have gotten a row in...

Goals this summer are 2-3 cardio sessions a week, actual improvement on my chins and a bench PR. (Haven't tested it in months). I'm bummed I can't do the Powerlifting meet August 11th, but at least it will help me keep on track with my just stated goals.

June 13, 2012 | Registered CommenterRob Is

Woo, box squats! Partnered with Julie (yay!) and got to 145#, which elicited a couple of She-Ra screams, much to Julie's delight. :) Also cool to have fellow Ragnarians Keith and Jen in class.

WOD Fitness version, because my double-unders make baby Jesus cry. 3 rounds, plus the run, plus 5 DUs. I was stringing them together in 5s and 6s at times, and even an 8 once, which shocked the hell out of me since I couldn't even get 2 in a row in warmup!

June 13, 2012 | Unregistered CommenterStella

Loved the sleep article. And rest in peace, Teofilo Stevenson. I was too young in '76 to appreciate the nuances of the Cold War, but I was transfixed; this guy could bring it.

June 13, 2012 | Unregistered CommenterTom

Guess who slept the SHIT out of last night? This bitch. In bed by midnight, second night in a row.

Feels amazing.

Ready to pick up my VEGETABLES tonight - CSA, hooray!

June 13, 2012 | Unregistered Commentermichele

I got 7.5. Didnt hit 8, but 7.5 is a whole lot better than 6.5!

June 13, 2012 | Unregistered Commentershawn$

Apologies in advance for a long post...

Great lifting with La Rosa this morning. A session with the Magical Mr. Alec yesterday really opened up my hips and gave me some more room in the back of my squat. Today felt good. Thanks Sarah for the clean tips...

45x5, 95x5, 135x5, 155x1
172.5x5x3 Did not question Jeremy's decision to only go up by 2.5lbs this morning and was happy it moved just as fast as 170.

45x5, 75x5, 95x2

65x3, 85x3

Pullups: 4x3, 1x2

I didn't write a haiku. Instead I'm going to share something Ido Portal posted on his FB page yesterday. Ido is an amazing capoeirista/mover whom Coach Shane told me and Nick about years ago. I've been following him ever since. Check out his video "Self dominance" for some amazing strength and mobility...

Anyway, these seem like good words to live by as I approach my 41st year:

FTF. First Things First.
Before Strength Training, before special mobility exercises or building energy systems or whatever.
Before all of this, if you can do only one thing.
If you SHOULD be doing one thing. For yourself, your family, your country, your fellow humans, for society and for the world.

That should be...

Live more dynamically. MOVE. MORE.

Find little excuses to do so. Play games with yourself. Squat to wait for someone instead of sitting. Climb the stairs two by two and don't take the elevator. See that bus that you are about to miss? Sprint to it. Even if you know you are going to miss it... Stretch - all the time. Like a cat does. Carry some 8 packs of 1.5 liter water bottles back to your place. Hold your breath under water in your hot tub and time yourself. Hang from stuff that you can hang from - wherever that is. If you can - pull up or brachiate. Got a pet? Go to the park. MOVE. Got a partner? Loved one? Child? MOVE!

Because you can. If you wont - tomorrow you might not be able to.


June 13, 2012 | Unregistered CommenterCharlotte

Squat: 237.5x3x5
Bench: 140x3x5
Deadlift: 240x5
Dips: 5,5,5

Squats felt fine, weight isn't a problem. I'm tempted to resume 5# jumps but we'll play it safe. Bench was good, heavy but doable, Will we get to 150# without failing? one can only hope. Deadlift was ok, weight's not a problem. My back felt fine throughout, we'll see what tomorrow brings. Hadn't done dips in long time, my shoulders were not happy about their reintroduction. We'll add one rep per week and see how it goes

Awesome Charlotte. :) I completely agree.
Always a pleasure to lift with you.

Today was a day I was scared of, that turned out awesome.
Squat: 220x3x5
Felt fast. I was so nervous, but I felt in control I the weight. I was definitely tired by the last set, but was so pleased by the amount of speed I was getting out of them.

Bench press: 115x3x5
Today was the first day this felt a bit challenging. My second set I lost my shoulder placement, but I corrected that in the third and things moved much better.

Clean: 150x3x3
Two reps were a bit wonky. It's starting to feel heavy, but I think my form is vastly better than it was a few months ago. I have a hard time knowing whether I'm actually hitting my jumping position on these at times, because the beginning can feel soooo slow. I just keep telling myself: patience! Thanks Jeremy for the fast elbows compliment. :)

June 13, 2012 | Registered CommenterSarah la Rosa

Looking forward to squatting later.

In the meantime, anyone have a good recipe for the CSA pork chops and/or short ribs? Looking for something new.


June 13, 2012 | Unregistered CommenterDH3


warm-up 3R
20 kb swings
20 Wtd Sit-ups

Bench Press with KB instability
worked up to 75x3 with 32kilos of dynamic wt

for 10 minutes:
odd minutes: 5 L-Pull-ups
even minutes: 5 ring dips

all went well, then i went to pound josh for a good AM session and i hit his hand weird and my wrist feels like its on fire. ive been struggling with de quervain's tenosynovitis in my right wrist since doing 3 months of tumbling classes last year. time to ice and immobilize

June 13, 2012 | Registered CommenterDavid Osorio

I'll be at the gym tonight and avail to take last minus LEAN OUT CHALLENGE photos from 7-7:45pm.

Be there or be square, or something. Or just come say hi to me. That's cool too.


June 13, 2012 | Unregistered Commenterasta

I did this yesterday morning...
Box squats (45x5, 45x5, 95x5, 135x3) 145x3, 155x3, 165x3
Heavy but still doable.

10 min AMRAP
2 rds + run + 5 double unders. 10 min of goat work!

June 13, 2012 | Unregistered Commenterkatie

6am with Coach Josh.

Hit a 265# triple for the box squats. 20# more than last week. 9:38 on the metcon. Chasing Kevin R the whole way, but wasn't able to string together enough double unders to catch him. Got some nice welts on my thigh from the speed rope.

June 13, 2012 | Unregistered CommenterPeter

that was me, Asta. Herschel is on the challenge too.

June 13, 2012 | Registered CommenterDavid Osorio

Is there any chance of front squats moving from Saturday to Sunday because of the gym closing? I missed them last week and don't want to miss them again. If not, I'll try to do them on Sunday night.

June 13, 2012 | Unregistered CommenterBen W

@DH3, here's my favorite pork chop recipe. It's technically not Paleo because the marinade includes molasses, but I figure it's a small enough amount that actually makes it into the pork.


June 13, 2012 | Unregistered CommenterStella

Both bacon and kale
In the salad bar today
Lean out lunch time luck.

June 13, 2012 | Unregistered CommenterKate Brash

DH3- I've been using Mark Bittman's recipe for skillet pork chops.Super easy, quick and yummy. Don't forget the Daily Paleo blog too. Michele always posts recipes for the CSA meats!

June 13, 2012 | Unregistered CommenterDeb

would post direct response to Dan but the blog will reject any post with a URL. so yeah, sorry.

June 13, 2012 | Unregistered Commentermichele

david, you realize she's going to get all the votes due to cute factor right?

now the rest of us will have to hold puppies in our shots to even stand a chance. ;)

June 13, 2012 | Unregistered Commenterasta

Dan, I really like Alton Brown's coffee-molasses marinated pork chop recipe. Just Google it as I tried posting a link and of course it got sent to purgatory. Not 100% Paleo because of the molasses, but not a terribly big cheat IMO.

I'm going on vacation in a little over a week (YESSSSSSS!) and would love any recommendations for boxes in London. Elwell, I'm looking at you. I was going to check out CrossFit Central London based on location, but will defer to recommendations from those who have personal experience.

June 13, 2012 | Unregistered CommenterStella

thx y'all

June 13, 2012 | Unregistered Commenterdh3

6pm with a slew of coaches (Tyler, Fox, and Noah...David was around, anyone else I'm forgetting?)

DROMs and the warmup (which I can never get finished in 8 minutes) to start after a 1k row--kept splits under 2:00 @ 16-19spm for the last half. I've never been that low on stroke rate, but it's a great change of pace.

Squatted with DMak (spelling?), who gave me a great pointer about head position.

(45x5, 75x5, 125x5) 155x3x8 -- certainly felt the increase from last week, but these still moved very easily. Kept in mind trying to reach back to the box to activate the hamstrings.

WOD (fitness): 4 rounds + 265 meters of the run, with singles. Used a thinner, quicker rope that threw my timing off a bit at first. Need to practice my doubles--they're few and far between at this point.

Some foam rolling after words for much needed calf relief.

June 13, 2012 | Registered CommenterRyan

posting while my sweet potato is in the microwave!

box squats: worked up to a heavy triple of 135. it seems like every week i have to re-learn this movement. pausing too long, rocking back, not pausing long enough, etc. i seem to repeat these errors each time before it clicks.

performance wod in 7:38. wish i could have done this with mcdowell. i thought it would've been fun to chase him around. that is, after all, how crossfit began for me.

dinner time!

June 13, 2012 | Registered Commenterellie june

So, I had a little meltdown after not hitting my max from last week. Diagnosis - nothing more than a bruised ego. Thanks to everyone who gave me extra encouragement after class - it really meant a lot to me.

I'll be back at it tomorrow.

June 13, 2012 | Unregistered CommenterJanelle

Box squats, partnered with Matt H:

205x3, 225x3, 230x3

Accessory WOD (performance): 12:40. (some rope madness in the beginning slowed me down; I had to change ropes!)

Good to back after the weekend's back scare.

June 13, 2012 | Unregistered CommenterSamir Chopra

Box squats (Fitness) 85# with 10 knee push-ups. This was surprisingly challenging. It was fun to do something in the 8 rep range, which we don't do a lot. Thanks Noah for encouraging me to do Fitness.

WOD (Fitness) 2 Rounds + 270m run + 1 double under
DU's were a struggle. I ended up having to do 3 singles and 1 double, which was a lot more work, but the only way I could get into a rhythm.

June 13, 2012 | Unregistered CommenterKMo

Good squating with Ryan, he has great form and speed.
Worked up to 235x3 which is a10# jump from last week.
Performance WOD in 9:58

June 13, 2012 | Unregistered CommenterDmak

DMak, we were WOD soul brothers tonight! I also finished in 9:58. Took 'er easy on account of not feeling all that springy and still getting used to my speed rope. I think I need to shorten it again.

Box Squats
Worked up to 315x3
10 lbs heavier than last week and still felt pretty good. Need to figure out where to go for doubles.

Good luck to Tyler, who wrapped up his internship at CFSBK tonight.

Janelle - great attitude :)

June 13, 2012 | Unregistered CommenterFox

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