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Back Squat

Fitness: 3x5 Across

Performance: 5/3/1 5 week
65%x5, 75%x5, 85%x5+

Post loads to comments.

In teams of two, perform as many alternating rounds as possible in 12 minutes of:
10 Kipping Pull-Ups
20 Squats

Post rounds completed  and Rx to comments.

Big thanks to Eric Stafford for shooting and editing this film!

  • Congratulations to Michael Olzinski on his 2:14 time on the NYC Triathalon. He placed 83rd overall and 30th in his division (Elite). Great job, Mike!
  • Happy Birthday, Debbie Parsons!

Jen Stopka's Raffle to Help End Cancer

Jen Stopka is running the Chicago Marathon this October with Team in Training to support the Leukemia and Lymphoma Society. Why is Jen doing this? Because cancer sucks. So let's do something about it.
Why should you donate? Um, because cancer (really) sucks. And because there are some really swanky prizes.

Up for grabs:
-  1 hour massage with Inka Hodes
-  1 hour private yoga session with Whitney Hubbard
-  1 hour personal training with Noah Abbott
Tickets are $5 each. Bonus tickets if you donate $25 (six tickets) or $50 (fifteen tickets).
Email jennifer.stopka[at]gmail.com or post in the comment section on Jen's fundraising page to tell her which prize to put your tickets toward, otherwise tickets will be distributed evenly.
All proceeds will go directly to the Leukemia and Lymphoma Society
Winners will be announced August 1

This raffle is open to everyone (not just CFSBK), so please pass along to all of your NYC friends!

The 2013 Reebok CrossFit Games are about a week away, any predictions on what will come out of the hopper this year?
2nd Games Announcement CrossFit Games

Reader Comments (47)

I'm going to be in Los Angeles for 2 weeks in August. Anybody have any experiences with Crossfit boxes there? Recommendations? Thanks

July 17, 2013 | Unregistered CommenterMrav

Awesome video!! The Sharknado Alert from Apple texting minions blew my phone up at 5am. My super cranky pants mood was immediately lifted after watching. Of course outloud I was all Stellaaaaaa as if I were at SBK. Good stuff!

July 17, 2013 | Unregistered CommenterJB

@JB I HATE APPLE AMBER ALERTS! Holy crap I've never been more shocked out of my sleep last night. *grumble grumble*

My knee hurts on squat day. *more grumbles

July 17, 2013 | Unregistered CommenterGracie

Awesome video! Great job Ladies!

Mrav...these aren't downtown LA but good old school boxes with friends I know that run them...

CrossFit Merge (more in the Glendale area) is owned and run by my friend, former Marine, great guy, name is Bryce, he'll take care of you.

CrossFit SoCal Tribe, they're located in Hawaiian Gardens, also another group of friends that own the place from the Philly area originally (sister gym of Steve's Club)

Valley Crossfit and Brick are also pretty popular. Valley Crossfit is huge. Planning on going to Brick myself when I get out there next week.

July 17, 2013 | Unregistered CommenterMike Mishik

Stupid Amber alert woke me up, didn't get back to sleep until 5 a.m. From what I'm hearing, it looks like it was accidentally sent out too. Bleh.

July 17, 2013 | Unregistered CommenterMatt Katz

UGH, that 4 AM Apple thing was hiddy.

Squat 125x5, 145x5, 165x6. That's all I was shooting for and frankly some of my reps were a little bogus...but I am going to forgive myself because I'm clearly still fatigued from Titsday. If I were smarter, I would have thought about the fact that I'm coming on Friday, done today as recovery, and done Wendler on Friday. But I'm not that smart at 7 AM.

WOD with Matt and jumping pullups (another thing I am going to forgive myself for is not practicing kips, because mostly I have been practicing looking at apartments). I got in 7 rounds + pullups + 7 squats. Worse than I thought it would be.

Cross your fingers, toes, legs, and eyes, y'all! We're looking at 3 apartments today (2 are repeats) and going to decide tonight. Can't wait to have this process over with so I can go back to normal existence.

July 17, 2013 | Unregistered CommenterStella

6am private with Josh. Took a trip to PR city: 250# clean and jerk. The clean felt great. Right foot turned out on the jerk, but was otherwise solid. Hit a clean at 255#, but struggling to stand it up sapped my strength. Jerk didn't happen. Very happy with the PR. 250 was my goal when I started privates with Josh.

July 17, 2013 | Unregistered CommenterPeter

Squat - 205x5, 235x5, 270x9 Was conservative on these as I've been feeling a little beat up.

WOD (partnered with Luke) - 16 rounds even. Felt pretty good and moved well throughout.

July 17, 2013 | Unregistered CommenterDan L

Inov-8 is jumping into the game:


July 17, 2013 | Unregistered CommenterJay R

AAAAHHHHH! I love this video. It may still be mommy hormones, but it totally got me choked up. Well done ladies!

July 17, 2013 | Unregistered CommenterNoor A.

Yeah, goddamn that alert. I thought we were being notified of The Apocalypse.

On a more positive note, that is one bitchin video. So cool!

July 17, 2013 | Unregistered CommenterKate R

Awesome video! Congrats to everyone who participated in Tough Titsday! And congrats to Michael O. on his tri!

6am with McDowell and Noah. 150x3x5 on the squat. A bit nervous on the first set, but overall it went well. Had a shallow rep or two, so need to work on that. Partnered with Asha on the WOD. Got through 7 rounds doing jumping pull-ups from the 16'' box. Tougher than it looked!

July 17, 2013 | Unregistered CommenterRebecca C

Moral dilemma: iPhone Amber alerts can be turned off via Settings > Notifications. Is my beauty rest more important than the (faint) possibility of helping an abducted child?

July 17, 2013 | Unregistered CommenterPeter

And Peter, congrats on the PR!

July 17, 2013 | Unregistered CommenterRebecca C

Someone needs to send that to Jezebel

July 17, 2013 | Unregistered CommenterShaye

Strong work ladies! Strong work Peter!

July 17, 2013 | Unregistered CommenterBetz

Can't this moral dilemma be solved with the "Do Not Disturb" feature .... ?

July 17, 2013 | Unregistered CommenterJJ

Happy Birthday Deb!
The Crossfit Games!!!!!!!!!!!!!!!!! Yesssssssss. Will we be watching during OG?
Eric, Great job on the video!

July 17, 2013 | Unregistered Commentercrystal

Re: The moral dilemma

This morning I decided to disable the amber alerts. I made the executive decision for myself that I'm ok with this because I'd rarely be in a position to be picking out license plate numbers after receiving such alerts.

Before the wee hours of this morning I wasn't even aware that my phone had amber alerting capabilities so I guess I'm just going back to simpler times.

I pondered the "do not disturb" functionality but decided that there may be such an event in which I would like to be disturbed during non-waking hours for other emergency type issues.

July 17, 2013 | Unregistered Commenterginacatto

@ Jay R: Whoa! Didn't expect another hybrid oly shoe on the market. Super interesting. I'm kind of obsessed with the new Reebok Oly lifter (http://www.roguefitness.com/reebok-crossfit-lifter-plus-red-black-white-gravel.php) which I'll no doubt buy eventually.

Speaking of, I lost? my addidas oly shoes so started lifting with my reebok lifters which I didn't like that much at first and since have really grown on me. Will end up lifting at the meet with them.


I thought they'd have another off site event like the pendleton and obstacle course events last year. They said that all the events would be able to be seen by spectators this year in the stubhub center so it will be interesting to see how they try to top or match the scope of last year. Would be interesting if there was no swim component this year. I think they're going to make that soccer field into a crazy obstacle course.

I like when there is a mix of traditional CrossFit style workouts, odd object/novel workouts and something totally gonzo (like pendleton, of the 5K through the mountains in 2009)


July 17, 2013 | Registered CommenterDavid Osorio

@ginacatto: the Do Not Disturb feature allows you to select a list of people/numbers to allow through, in case of emergency.

July 17, 2013 | Unregistered CommenterJJ

iPhone users: this is not an Apple thing. This is an AT&T and Verizon feature and Android users have the same thing if they don't turn them off.

iPhone Instructions:
Go to General Settings
Select Notifications
Scroll all the way down at the bottom
Turn that shit off.

July 17, 2013 | Registered CommenterRob Is

@JJ yeah, I know that you can add people/ phone numbers to DND, but you can't tell it to let the emergency alerts through (seems like that should be an on/off option for the DND). That's why I didn't see it as the answer to the dilemma. I'm assuming Apple would be the first to know about the apocalypse.

iphones amirite?!

What about Crossfit Games streaming all the time throughout the week, yes?

July 17, 2013 | Unregistered Commenterginacatto

@DO, regarding all the events being seen by the spectators, I think Castro's smile was a LITTLE too nefarious while saying that. There's definitely going to be a surprise this year; maybe they just found a way to provide real-time video coverage of an off-site event?

What is everyone's guess for what "Nasty Nancy" will be? I'm guessing sled pushes and increasing loads on the OHS.

July 17, 2013 | Unregistered CommenterTodd

Wow I turn my phone off every night. Never thought to do anything else. I am not going to find out about any emergency I can actually respond to on my phone in the middle of the night.

LOVE the video. Nice work!

July 17, 2013 | Unregistered CommenterCharlotte

@JJ, I have Do Not Disturb auto-enabled from 10pm-5am. The Amber Alert ignored that setting. I'm pretty sure other emergency alerts (flash flood warnings) have ignored the Do Not Disturb setting as well.


July 17, 2013 | Unregistered CommenterPeter

I was told by someone who had the Do Not Disturb setting turned on that they still got woken up by the alert. I guess "emergency" alerts trump DND.

July 17, 2013 | Unregistered CommenterAmy

"Naughty Nancy"

I really have no idea. Maybe like "Hellen" from a few years ago which was basically three helens in a row. If I had to guess:

Something like this:

Run 800m
21 OHS 135/95
Run 400m
15 OHS 155/105
Run 200m
9 185/115
Run 100m

Maybe something similar with alternating distances and weights? I hope it's not just high volume OHS's at 95/65.

OR maybe they'll get a pool in there and have nancy with swimming!

July 17, 2013 | Registered CommenterDavid Osorio

From your resident Apple-specialist employee, @Peter and @Amy are correct.

DND allows you to turn off all incoming phone calls, except for a select number of individuals, which you choose. It doesn't block government alerts (AMBER & emergency), both of which have to be turned off manually in the Notifications menu of your Settings.

Or, just turn that shizz off at night. I didn't even know there was an alert until I woke up this morning and the Twittersphere had blown up.

Fun Apple tip of the day? Turn on Custom Vibrations if you've got iOS 5! Go to Settings > General > Accessibility and turn on Custom Vibrations under Hearing. Then, go to Settings > Sounds. At the bottom, you can click on Custom Vibrations and tap the funky pattern that you want for specific contacts. Entirely useless and really groovy.

July 17, 2013 | Unregistered CommenterCourtney

@Peter... good to know, thanks! I guess I am a heavier sleeper than I thought.

July 17, 2013 | Unregistered CommenterJJ

I was reading through people's Naughty Nancy predictions on the games site. Since I guess I don't want to use my imagination on this one, here's the one that sounded meanest to me:

Naughty Nancy:

-400m run w/ 15# Sandbag
15 OH Squat 135#
-400m run w/ 30# Sandbag
12 OH Squat with 155#
-400m run w/ 60# Sandbag
9 OH Squat with 185#
-400m run w/ 90# Sandbag
6 OH Squat with 205#
-400m run w/ 100# Sandbag
3 OH Squat with 225#

July 17, 2013 | Unregistered Commenterginacatto

A few links in the veins of stuff we've been discussing...

A trailer for a documentary re: the messages males receive about what it means to be a man (just get past the stiff intro)

Stunning display of female athleticism and freerunning

July 17, 2013 | Unregistered CommenterKate R

OK i have watched this video several times now (great work, Eric Stafford! i love it), and just have to say again: spotters, you did a fantastic job, not only swooping in when needed, but knowing when to hang back, as well. It was a zillion degrees in that gym, and it probably would have been really easy to zone out. Also, I sent this video to my mom, and she is probably going to be beside herself with mom-worry about the safety of this, but it occurred to me that I never once felt nervous about getting squashed, because I had full faith in you guys, which is pretty important. So, thanks, again, you're amazing.

July 17, 2013 | Unregistered CommenterJJ

After talking myself out of group class last night during A/R, I woke up really really really not wanting to exert any more than minimal energy today. Call it a combo of still recovering from Sunday and survival instinct in this ridic heat wave.

Anyway, noon class with Josh and McD:

-standard warm-up (ohs, push-ups, ring rows). I got thru like 1 round plus ohs. I know you guys said to just do two, but I didn't even get that far in time allotted. With the true tempo warm-ups, it takes TIME! Love doing the slow, paused work though; learning lots in those positions and getting stronger

45x5, 95x5, 125x3
135x5 - bah. felt so heavy and just HARD due to above reasons. scaled back to 125x5 for the last two sets.

parter WOD with Katie:
6 rounds for me (11 rounds total)
played with alternating thumbs around and thumbs on top grip, to get more comfortable with the former and do my best not to tear. per usual... tore on the last set of 10. kip was definitely tighter/better today though.
air squats were quick and all unbroken. used a small mat under right leg to play with length discrepancy

cool down:
-lying on the foam roller (with it vertically under my head, spine, pelvis). this is my new favorite recovery technique. very calming, allows my shoulders to open, spine to reset.
-then, reading supple leopard with my legs up the wall

July 17, 2013 | Unregistered CommenterWhit H

LBBS + this heat = the death of me. Zero energy after the noon class.

45x5, 95x5, 125x3, 140x3x5
Felt pretty solid but tough. Really fought to get up on the last 2 reps of the final 2 sets.
WOD: didn't keep track--either 4 or 5 rounds. Proud of myself for hankering out every air squat to the end and finishing.
Iced my knee and face planted the mat for a while after. Drove home in a daze and lay down on the kitchen floor and just let the pup go to town. Covered in bite marks but didn't even have the energy to fend her off. Little poptart.

Ice bath, hot shower, repeat. DROMS coming up. Can legit see the string of knots and gnarls behind my left knee. Really tender knee cap. Balls.

July 17, 2013 | Unregistered CommenterGracie

You know what I loved best about that video Kate R. posted on female athleticism and freerunning? That it wasn't some sexualized video of a woman in tight booty shorts wearing a sports bra and makeup. It showed pure kick ass female athleticism. Love it.

July 17, 2013 | Unregistered CommenterJoy

Back squats partnered with Jay-Fid and Ben (Not B-Dubs).

WU: 45x5, 135x5, 185x3, 225x2 (I skipped my customary 255x1 because I felt rushed for time and regretted it).

Work: 277.5x5x3

Partner WOD with David: We were into the 14th round when time ran out. David did 10 kipping and I did 5 strict.

July 17, 2013 | Registered CommenterSamir Chopra

5:30 with Noah and Arturo.

125x3x5. It moved but my form is still not good. I'll probably spend some more time in og on it.

8 rounds of another partnerless partner wod. :) 10 kipping pull ups were unbroken the first 5 rounds? then sets of 2. Air squats felt fast and easy. I love sweating in the gym!

July 17, 2013 | Unregistered CommenterCrystal

Holy cow, that video - thanks for posting, Kate! Echoing Joy, how awesome that the main focus of the video is that badass woman's grace and incredible athleticism.

Freerunning is so interesting to me because it requires such a high level of proprioception and, arguably even more so, trust in oneself. Crazy cool.

July 17, 2013 | Unregistered CommenterCourtney

Office workout again and make-up post from yesterday (sorry in advance for the long post).

Yesterday's 6:30 with MeLo and Josh

Bench - 45x5 95x5 135x5 155x5 175x10

Still can't cross that 10-rep mark at bodyweight.

5 rounds in the NFR WOD, kept the pace up throughout, those strict T2B are a killer for me. Managed them all unbroken but the last 2 sets there was some hanging around involved.


Today in Office, 531 Squats and Press

Squat - 75x5 135x5 190x5 22(5)x5 250x8
Press - 45x5 75x5 90x5 100x5 115x6

Same numbers as last week on the press, I think I might start fractionally loading the press if we do another 531 cycle.

Then some fun stuff, 3x6 L-sit fat-bar chins and 3x5 banded muscle-up transitions with a red band


Also I signed up for the 3 Subway Series events that I'll be in town for. I went with RX'd division BEFORE looking back at past years' workouts. Gonna be a challenge but I think I'm up for it! Kenny (my office workout buddy) signed up as well. Teambuilding!

July 17, 2013 | Unregistered CommenterTodd

Joy and Courtney, I'm so glad you liked it! I get to work with the videographer/photographer this week and I can't wait to ask her about it.

Also, definitely had to type "define proprioception" into Google. $5 word there.

July 17, 2013 | Unregistered CommenterKate R

I'm 5 days out from competition so today I was doing my final heavy day on the snatch. My goal was to time my soft tissue work, empty barbell warm-ups and then plan my specific warm-up reps and sets to my opener.

In an oly meet, time management is a huge issue. You have to know when your first attempt is going to be taken and plan your warm-ups exactly so that you're ready to get out there and hit the lift without being under prepared or burnt out. I'm also starting with a semi conservative opener at 155lbs (70k) because I'm not happy with how inconsistent my snatch has been lately. Even seemingly light weights sometimes feel heavy.

Tomorrow I'll do the same for the clean and jerk.

Soft Tissue: 12 Minutes
Empty BB Warm-ups: 8-10 minutes
BB Warm-ups ~18 Minutes
In Kilos:
60x1 +OHS
64x1 +OHS
68x1 (first true squat snatch)
70x1x5 (had a couple disheartening misses in there.
Then went up to 73 for a double and called it

My 64 Kilo is on Flickr, which appears to be down.

Two other things of note. I'm 8lbs lighter than expected and will be lifting at the top of the 69 class as long as I keep my weight down. I'll do some restricted hydration and maybe a little sweating the night before.

Also- today for the first time in my life I wore a tank top. Not sure what possessed me. I was told that I wear a "tramp cut" ? Maybe that's wrong cause I googled it and no sleeveless shirts came up. I have no idea. Here's to new frontiers.

July 17, 2013 | Registered CommenterDavid Osorio

one more little note:

realized that today is my 5 year anniversary of moving to new york/brooklyn! just wanted to give an extra shoutout to CFSBK and this wonderful community... it has certainly shaped my time here and I wouldn't be the same without it or all the great people I've met and gotten to know. so... THANKS!!

July 17, 2013 | Unregistered CommenterWhit H

Lbbsq 220x10 felt great thanks for coaching Noah
Wod w Dave F. 11 rd's +

July 17, 2013 | Unregistered CommenterKevin M.

David...what did come up when you googled "tramp cut?"

July 17, 2013 | Unregistered CommenterNoah

7:30 with noah and mcdowell... 225x3x5, this felt easier to get up than the last time i squatted this weight & reps, but still felt winded / heart racing after each set.

first time the lifting felt harder than the wod: i can kip a little now (thanks noah!) but not enough to do high volume, so did the jumping variant. i didn't count rounds but i think we almost finished 8. around minute 8, mcdowell (?) yelled, "if you want to mess with your partner... go faster." realized i had the energy, so i tore through the last two sets. felt pretty good.

July 17, 2013 | Unregistered Commenterpckr

Just signed up for Subway Series at CFSBK and LIC.

Will be interesting after very little conditioning en route to a powerlifting meet, but why not?

Sorry in advance Team CFSBK.

July 17, 2013 | Unregistered CommenterNoah

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