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Box Squat


Perform 3 sets of the following:
A) Box Squat x 8 reps 
Rest 30 seconds
5-10 Push Ups
Rest 90-120 seconds 

Add 5-10lbs to your Box Squat from last week.

4 Rounds or 15 Minutes of:
10 Weighted Revere Lunges
5 Pull Up Negatives

Load the lunges with either heavy dumbbells or a barbell in the front rack position. For the Negatives, hold the top of each pull-up for 2 seconds and spend 3 seconds on the descent.


Box Squat
Spend 15 Minutes Working Up To a Heavy Double
No failing. Try and go heavier than last week's triples.

4 Rounds or 15 Minutes of:
10 Reverse Lunges
5 Weighted Pull-Ups 

Use only an overhand grip on the pull-ups today. Try to pull yourself as high as you can, ideally so the bar clears most of your neck.  Load the lunges with heavy dumbbells or a barbell in the front rack.

Post results to comments.
BSQ e2/4 compare to 6.13.12

Adding some weight to your upper back foam rolling can help you dig deeper into the muscle and used with extension, help you open up your Thoracic spine.

Happy Birthdays to Michele K, Noah B and Ben B!

CFSBK Spartan Race 2013

After completing the challenging 4 mile Spartan Race a few weeks ago, Coaches Josh and Melissa are looking to go back next year with a team of CFSBKers in tow!  They've already recruited the Coaches Fox, Dmak & dh3 and are looking for more members to join the Crossfit South Brooklyn team.

  • When: Saturday June 1, 2013
  • Where: Tuxedo, NY (only a short drive away!)
  • Time: 10:30am heat

But why in the world would I sign up now, you ask?  Because you save $!  Not only do you get early registration prices but use the code "NY20" and get an additional 20% off (expires 6/25).  Also, the more members we get to join our team, the more money we get back the week before the race! 
Ready to sign-up?  Use the link below, make sure to register for the Saturday 10:30am heat and include CFSBK as your team!

Questions? Contact Team Captain Coach Melissa at melissa(at)crossfitsouthbrooklyn.com.
Register Here!

Do you have a preference to Sumo Versus Conventional Deadlifting?  Post thoughts to comments.
How to Deadlift: Which Variation is Right for You? – Part 1 (Conventional Deadlift) Eric Cressey
How to Deadlift: Which Variation is Right for You? – Part 2 (Sumo Deadlift) Eric Cressey
How to Improve The Sumo Deadlift Roberston Training Systems
Sumo Versus Conventional Comparisons Syatt Fitness
Swim Test Announced for 2012 CrossFit Games Athletes

Reader Comments (34)

Hi CFSBK. I've been on the road for two weeks now, and have a few thousand more miles of travel and another conference on another continent (trust me, this is less glamorous than it sounds) before I'm back in Brooklyn for the rest of the summer.

This has meant a lot of sitting, and a lot of eating random stuff -- I'm in Beijing, where most of the meals are family style, and it's polite to eat a little bit of everything. Also the food is pretty delicious. It's like a 30 day paleo challenge in reverse.

In fact, I will be moving here for a year in October, so I took part of a free day to go check out this gym that was rumored to have a squat rack (California Fitness at "The Place"). I had to work in with a guy doing high-rep quarter squats @ 60 kg, but they did indeed have one squat rack.

I am concerned that this might be my least bad option. At another place I checked out (Powerhouse Gym in "Ginza Mall"), the only place to do pull-ups was under a dropped ceiling, so I couldn't get my chin over the bar without hitting my head. Also I saw the cleaning staff fencing with foam rollers in the "hot yoga" room, which would have been endearing if the locker rooms didn't look like a high school science project about the ideal environment for fungal spores. Less fencing, more cleaning, please!

So, does anyone know -- or know someone who knows -- of a decent place to train in Beijing? My fantasy is that I will find an O-lifting coach who will find my halting Mandarin and sub-BW 1RM clean endearing and work with me in his/her spare time. Failing that, I may take up tai qi, which, if the old folks in the park at the crack of dawn are any indicator, has some benefits for healthy aging.

Oh, and re:yesterday's QOD, I am going to have to say cognitive neuroscience because that's what puts food on the table, and also how could you not love taking pictures of people's brains with a giant magnet?

Looking forward to seeing everyone again in July!

June 20, 2012 | Unregistered CommenterJZ

Book clubbers; I have a copy of Tinker Tailor that someone is welcome to. I'll leave it on the table sometime in the next day or tonight (tonight at 7 or 8pm, if I remember). No need to return it.

Note: It doesn't look pretty. My water bottle opened up in my bag on my way to work one morning and doused the entire book in water. You can still read it though.

June 20, 2012 | Unregistered CommenterKMo

Hm, I should have reread that before hitting create post... Yikes!

June 20, 2012 | Unregistered CommenterKMo

Played squash for the first time on Monday night. Lungs were clapping. If I didn't get in there and do squats, etc. regularly, I can't imagine how I'd feel right now. That game is just endless lunges, and everyone told me that I would have trouble walking on a two day lag, but I am feeling good, Louis!

June 20, 2012 | Unregistered CommenterJR

Hey pub quizzers!

I won't be going this Sunday night (VACATION YAYYYYY!) but Julie is trying to rally the troops for Supple Leopard. Also, I've created a Google group for pub quizzers so that we don't have to hijack the blog for it all the time. If you want to be part of it, email me (stellavision at gmail).

Box squats: 150. Josi said I made the same noises she made when Felix was born. If Dave and I have children...earplugs for the doctors.

Fitness WOD with 35# plate first round, 45# subsequent rounds, and unassisted negative pullups. Wow, I am glad to have gotten that over with in the morning, BEFORE it gets to 97 degrees.

June 20, 2012 | Unregistered CommenterStella

Senor, Fox. Cuál era el nombre de la terapia que usted sugiere para las pantorrillas en la recuperación active ayer?

Graston therapy?

June 20, 2012 | Unregistered Commenterde hache tres

6am with Josh. Fun to walk into the gym and find Josh kicking the crap out of the heavy bag.

Box squats with Ben. Worked up to a 275# double. 10# more than last week. Second rep was slow getting off the box.

Accessory work: 95 for the first round of lunges and 20 for the first round of pull-ups was too light. Bumped up to 115 for the next 3 rounds of lunges and 25, 25 and 30 for the next 3 rounds of pull-ups. 30 was definitely a struggle, especially with sweaty hands. The noon class is going to suffer today.

June 20, 2012 | Unregistered CommenterPeter

Fun morning strength cycle with the whole gang finally. Lifted w/ La Rosa, always a pleasure. Especially great to be there for the day she did 2 wheels for 3x5. Strong lady. (I was a mere 50lbs behind her...)

45x5, 95x5, 135x5, 155x1
These felt great, I was nervous b/c I hadn't squatted in a week but it's still smooth & fast.

45x5, 75x5, 95x1, 105x1
Starting to get heavyish...

95x5, 135x5, 165x1, 185x1
These were skeering me since I'd failed at 205 2x. I told Jeremy that I was nervous b/c deadlifts hadn't been my friend this cycle. "You don't have to be friends with them," he noted. Excellent point.

Pullups: 5x3 (some frog leg kicks on the third rep in the last couple of sets). Hard to imagine how I'll ever have 10 strict, but I am plugging away.

June 20, 2012 | Unregistered CommenterCharlotte

Squat: 245x3x5
Bench: 142.5x3x5
Deadlift: 255x5
Dips: 6,6,6

Squats felt good as usual, but we're almost to the point where I'll have to abandon my 3 quick reps strategy and go 1 at a time. The bench was heavy but doable, I'm totally shocked my left shoulder hasn't given out by now. I keep waiting for it. Deadlift was good, weight is not an issue though my grip is. Sacrificing my deadlift so I can keep lifting is working for and it might help me build my grip strength up. Dips felt good, I can see myself getting to weighted on these before the chins.

For those that are worried that I might be running out of characters, fear not. We have a crack team of researchers pouring over archives of 80s film and television shows. There's plenty more to come.

If you plan on coming to the gym today you better hydrate well my friends it's gonna be a scorcher.

June 20, 2012 | Unregistered CommenterTheodore "T.C." Calvin

T.C.!!!!!!!! YES!!!!

June 20, 2012 | Unregistered CommenterJR

7am with Coach Josh, partnered with Stella. Got to 135# on the double box squats and felt great, 10# up from last week. 3 rounds of lunges with 15, then 25, then 35#, and 5 negative pull ups per round. Needed DO on the assist, my pull ups still basically suck. Even the negatives are super challenging. Now coffee and eggs with feta, red pepper, arugula, and spinach. How could the day start better than this?!

June 20, 2012 | Unregistered CommenterKH

I think the Sumo DLs feel a *little* more awkward than conventional but ultimately I really enjoy doing them and think they're a great lift. Overall, it's just another position to get strong in. Like one of the links says above, I wouldn't want to live there and always pull sumo but it's a nice place to visit from time to time.

Some birthday love has just been updated below today's picture,

June 20, 2012 | Registered CommenterDavid Osorio

Vegetable CSA *and* chicken CSA pickup tonight, 6-8.

June 20, 2012 | Unregistered Commentermichele

Oh, and thanks Dave O :) I'm celebrating my birthday by handing out vegetables, which seems only right and proper!

June 20, 2012 | Unregistered Commentermichele

@JR Two thumbs up for the "Trading Places" reference.

June 20, 2012 | Unregistered CommenterAndrew M.

I also find the Sumos awkward and harder but I'm glad we're doing them. I feel them more in my legs and need the hammy work. I wouldn't mind seeing another round.

@Dan: Graston Technique. Google es un amigo de todo.

June 20, 2012 | Unregistered CommenterBen W

Thanks Ben. I figured that out. I was merely reminding Senor Fox to send me that referral.

Also, for anyone interested this Saturday in Prospect Park: Ghostface aka Pretty Tony aka Ironman will be playing prospect park.

I will be there anyone else interested in going let me know.

De Hache Tres.

June 20, 2012 | Unregistered Commenterdh3

Happy birthday, birthday people!

I totally missed the QOD. I 100% prefer conventional deadlifts, because sumo makes me feel like the bar is going to slide out of my hands in 3...2...1... Sumo deadlifts and I are frenemies for sure. ("Frenemies" and not "enemies" because they ARE good for me, after all.)

June 20, 2012 | Unregistered CommenterStella

i really like the sumo dl. agree with coach d.o. it does feel awkward. i find myself questioning if i'm in the right set up, but i like that it's a different lift and challenging.

i hope there are more SDL's to come.

June 20, 2012 | Unregistered CommenterMcGrath

Happy Birthday folks!

Enjoying the Sumo info. I've been thinking about trying them for a few months now and the Syatt Fitness article confirms what i had suspected regarding pros and cons and the lumbar. Maybe next cycle I'll start practicing it but I'm all about simplicity and "less is more". Do one thing 10,000 times and then think about adding variations. Speaking of which, I am now at 8,251 low bar back squat reps since I started training with Jeremy in August of 2010. The house record for the last two years?

And there was last night's workout which was all accessory work and somewhat contradictory to my previous paragraph:

RDL: 205x5x4
Grip getting difficult. I don't have that problem with the regular DL.

DB press: 50x8, 50x10, 50x12
Feeling this out due to shoulder. Good to get up to 12.

DB triceps extension: 25x10x3
Two more reps than last week.

DB Curls: 25x10x3
Finally did some curls. I've been meaning to do these for over a year.

Prowler: 8 runs with 50 lbs for about 120 feet.
Started with 10 seconds rest and increased as I went. Basically got the HR up and kept it high but sane. Should have worn the hr monitor since basically I did a HR based workout by feel. I also still need to measure the length of the run. It's long. Last two (6 and 8) uphill pushes were walks.

Cool workout. I'm enjoying what has become accessory day. I was suppose to do the barbell press, but my shoulder is super-tweaked still. The Dumbbells didn't bother it at all, so that's good.

June 20, 2012 | Registered CommenterRob Is

Max Effort Upper Body with Josh

3 Rounds
20 Pistols
10 Push-ups on DBs
10 Kipping Pull-Ups

Bench Press
Worked up to 160x3, then did 120x8x3

DB Incline Bench
30x12, 40x12, 50x12

5 Rounds
15 Bench BB Rows 115
20 Band Pull-Aparts

3 Sets
20 Hammer Curls 20-25
20 Front Raises 10-15

Band Tri Pull Down 3x20

June 20, 2012 | Registered CommenterDavid Osorio

Cool article about CrossFit Kids in the Washington Post today:

June 20, 2012 | Unregistered CommenterCharlotte

Box squats last night:
(45x5, 95x5, 135x3, 165x2)
185x2, 195x2, 205x2
-felt good

Hit the 16 min OTM wod afterwards with 24" box and burpees.
-This was very very hard. Finished the box jumps in about 20 secs each round but burpees had me gassed. They ended up being from the knees pretty early on.

Playing softball in a couple of hours and it's gonna be brutal. Stay hydrated y'all!

Oh, and I'm clearly a fan of the Conventional deadlift over the Sumo. Though I have to admit that my 3rd exposure this past Monday felt pretty good. Fox widened out my hands abit and I stopped waiting so long at the bottom to pull. Able to hit 245 for for a double which felt much easier than my previous 2 weeks at 225 for triples. While I still dislike them I am a fan of getting stronger in a new position. Hopefully these will help me pull a 300 deadlift soon!

June 20, 2012 | Unregistered Commenterlady fox

Oh and 4 comments were just unlocked from purgatory. 2 from today (read JZ's first post of the day) and 2 from the link request day.

June 20, 2012 | Unregistered Commenterlady fox

I just want to say, it's pretty awesome all the folks interested in Ragnar. We've managed to round up enough people for 2 teams again!

Woo! Glad SBK enjoys representing at Ragnar. :)

June 20, 2012 | Unregistered Commenterasta

Good luck in the heat today guys! Stay cool.

I was lucky enough to be able to come in at 8am. It was still humid as hell but not incredibly hot....yet.

June 20, 2012 | Unregistered Commentershawn$

Jz before I got finished with your post I was going to suggest finding an o lifting gym

June 20, 2012 | Unregistered CommenterShawnS

Box Squats - worked to 325x2 which felt good. Looking forward to testing a single. The heat was pretty rough in the gym tonight, and it ain't going anywhere!


Re: Sumo
I didn't like them at first but was always curious to train them so I committed to doing each exposure this cycle. So far, so good. Also looking forward to testing a single in the sumo.

June 20, 2012 | Unregistered CommenterFox

Box Squat (fitness)


165 set got slow at rep 7 and 8, so went down for the other 2 work sets. Would like to do all 3 work sets at 165 next time.

3 rounds of the fitness WOD with 55# plate for lunges. Could have gone heavier. Should have tried for another round.

June 20, 2012 | Registered CommenterDoug Jones


Shave all the hair off your body and convince the olympic selection committee that you're an usually large 11 year old boy. They'll have you in the weightlifting training facilities post haste

June 20, 2012 | Registered CommenterDavid Osorio

Box Squats (partnered with Jason-Chiro-F): 225x2, 235x2, 240x1 (F on 2nd) - I staggered and lost balance coming out of the 2nd rep and had to be rescued by Jason. Not quite sure what happened.

Accessory Work:

Lunges Set 1 @75, Set @85, Sets 3 and 4 @95
Pullups: Set 1 @25, Set 2-4 @30

June 20, 2012 | Unregistered CommenterSamir Chopra

Got to the gym early today, so had the chance to do a little extra work.

Started with a 600m warm up on an erg and then did some deadlifts:
(45x5 95x5 135x5) 185x3 195x3x2

WOD: still have a tweaked shoulder, so doing high bar back squats:
(45x5 95x5 135x5 165x1) 185x2 195x2 195x1 (fail on 2nd rep)

ACC: 3 rounds 95# weighted lunges, 15# weighted pullups 5 5 4 (missed the last rep)
Was pleased with the pullups, I didn't think I'd make it through the 2nd set but almost got the full 3. I think channelling some frustration with missing the last squat rep helped.

June 20, 2012 | Unregistered CommenterJames N.

Worked 8am this morning with coach Josh and partnered with Andrew.

The warmups are beastly--especially in this humidity. Ive been doing the OHS one. I think thats A.

45x5, 135x3, 165x2, 195x2, 205x2, 215x2, 225x2
did all without a belt until 225. Damn that belt really helps me a lot with my breath. Have to learn to do that soem without a belt.

Lunges at 95, 95, 115, 125
pullups at 10, 20, 10, 10 on fat bar

Damn can i ride to work in this heat tomorrow...

June 20, 2012 | Unregistered Commentershawn$

7am with Josh, partnered with Jason and Steve for box squats. "Fitness" cycle at 155, with 20 pushups between sets. Was pretty slow getting off the box, maybe I'll hang out at that weight for a while until I can get all the details right.

WOD was harder than I thought it would be from the description. 55# reverse lunges felt appalling but the hangs weren't that bad.

Also, I like sumo deadlift! Looking forward to trying 200 next week.

June 21, 2012 | Unregistered Commenterdave p

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