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Back Squat

Fitness: 3x5 Across

Performance: 5/3/1 3 week
70%x3, 80%x3, 90%x3+

Post loads to comments.

21-15-9 Reps For Time of:
Kipping Pull-Ups

There is a 7 minute cap. This should be a fast and furious couplet, not a slog so scale appropriately.

Post time and Rx to comments.

Teresa B Power Snatching

The CrossFit Games

The CrossFit Games start tonight! We'll be streaming them at the gym or you can watch them online at home. Click here to see how to watch them on your own. Below are the announced events so far. What are your initial impressions?

The Pool
10 Rounds for time of:
Swim 25 yards
3 Bar Muscle-Ups
Swim 25 yards

Pool Workout Demo

Row 1 and Row 2
Row 21,097 meters

Row 1 is at 2000m checkpoint
Row 2 is the entire 21,097

Row 1 and 2 Workout Demo

Zig Zag Sprint
50 Yard Sprint with 4 obstacles

4 round bracket style tournament.

Naughty Nancy
4 Rounds For Time of:
Run 600m up and over the berm
25 Overhead Squats 140/95

Clean and Jerk Ladder
1 Rep Clean and Jerk every 90 seconds with progressively heavier barbells

To see the full schedule, including slots for events TBA, click here.

Join Amy and Charlie's Paleo Challenge

CFSBK superstars Amy and Charlie decided to do a Paleo Challenge for the month of August and have already roped in a few folks. If you're looking to jumpstart some cleaner eating habits, check out their spreadsheet and figure out how you'd like to participate. Having a little community support can really make initiating a change process that much easier.  Their model reflects the challenge the gym ran at the beginning of the year.  If this is your first time attempting a challenge, we recommend keeping your parameters very simple and straight forward and making short term adherence goals that lead to a larger sustainable behavior changes. Experiement with yourself, see the results and remember... you can't out train a bad diet!
High Line’s Best-Kept Secret: It’s a Fast Commute NYT

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  • Response
    Response: LED Lighting
    Crossfit South Brooklyn - Workout of the Day - Back Squat

Reader Comments (33)

Woohoo, thanks for the shoutout! Anyone who wants to join in the challenge can email me at amy.leigh.ward at gmail dot com and I'll send you an invite.Technically we start today (loved the eagerness to start early) but it is never too late to start :)

July 24, 2013 | Unregistered CommenterAmy

Can anyone recommend a cycling coach? Looking to improve technique; smoother pedal stroke, body positioning, bike handling, etc.

July 24, 2013 | Unregistered CommenterDavid G

Nice morning at the gym - first time in about as long as I can remember that I hadn't sweated through my shirt in warm-ups.

Squat - 225x3, 255x3, 282.5x9 - Happy with 9 - first estimated PR in a few weeks.

WOD - 3:27 - thought I'd have to break the pull-ups but was able to get through them all unbroken. Kevin and Spencer were both right behind me which made be push it a little harder.

July 24, 2013 | Unregistered CommenterDan L

David G - visit Jonathan at the bike shop above CFSBK. He'll point you in the right direction. I'm sure that some of our cycling and tri population will have recos too.

July 24, 2013 | Unregistered CommenterFox

6am private with Josh. Clean and jerk. Experimented with a wider grip on the bar. Seemed to help me get my head through on the jerk. Several reps felt rock solid. Cleans were more of a mess today. Last week my cleans felt effortless. Today I struggled with much lighter weights. Wasn't letting go of the bar after the pull which left my elbows low on the catch. And I was jumping too early leaving the bar in front.

Metcon was a slogfest: 100 DUs, 30 DB hang power cleans (50#), 20 wall walk ups, 10 muscle-ups, 100 DUs. The DUs felt really good today. I've been focusing on spinning the rope faster and not jumping as high. But they left me dripping in sweat making the power cleans challenging. The wall walk ups kicked my ass. Muscle-ups were all singles. Too much sweat to hold on to the rings. Time? Felt like 2 hours, though I think it was more like 27min. I am destroyed. I love this shit.

July 24, 2013 | Unregistered CommenterPeter

Not the most flattering expression! :) Thank you for the love CFSBK!

July 24, 2013 | Unregistered CommenterTeresa B

David G - you should reach out to Matt Richards at matt[at]sixcycle.com. Full disclosure: he's my boss's son and I haven't worked with him. But he's a good guy and does a fair amount of coaching.

6am with McDowell and Noah. Continued with my inability to do math this week. Intended to go for 155x3x5 today, but ended up doing 150x5 and then 155x2x5. Did the WOD at 2/3 the pull-up volume (jumping from a 16'' box) and finished in 6:46.

July 24, 2013 | Unregistered CommenterRebecca C

@David G: I second the recommendation for Jonathan. He is the very best of the best... he is a professional bike fitter, so he can definitely help you with everything form related, and can make good coaching recommendations for the longer term. www.acmebicycleco.com

I love that pool workout. I think I would start off with butterfly since it's only 25yds and then switch to free once I got too winded by the end. I WISH cfsbk could buy the whole block, and put a pool into where that smelly soy factory is now.

July 24, 2013 | Unregistered CommenterJJ

21,097m Row. That is some must watch TV right there. I hope that at some point the commentary team gives up trying to say shit about rowing and starts reading the Great Gatsby out loud.

July 24, 2013 | Unregistered CommenterJeremy

7:30PM last night with Josh.

I've been having some problems with my lower back over the past few weeks. It bothers me most days and especially hurts at the bottom of a squat. I have to say a huge, HUGE thanks to Josh for helping me with my internal/external hip rotation. I've seen an immense difference over the past couple weeks. Having such great and dedicated coaches at CFSBK is just one reason our box is so amazing.

For squats, I did 140# x 5 x 3. It felt heavy because I've been taking it easy for awhile, but it's a gigantic accomplishment considering I couldn't squat 45# without my back hurting two weeks ago. Yay! I've made a conscious effort to go through the bracing sequence before every lift, really trying to focus on form. I'm definitely noticing an improvement.

RX'ed, finished in 7:42, which I know is over the cap. But I'm proud to finally add a few RX'ed WODs to my repertoire this week. Double yay.

July 24, 2013 | Registered Commenterjen stop

@Jeremy, this exists: http://www.elevator.org/works/gatz/

The way I would feel if I did this workout would be about three Gatzes in a row. Oh god.

July 24, 2013 | Unregistered CommenterAlex T.

I am in for the challenge - I need some good community support!! I just took a trip home to the land of Tex Mex so I def. need a jump start!!

Also (in non-Paleo fashion) if anyone is checking out Ms. Radhika's show tomorrow some of us are grabbing drinks before hand at Rudy's--I am at melag2001@gmail.com

July 24, 2013 | Unregistered CommenterMel

Do we have many triathletes amongst the group? I am curious how you work CF into your triathlon training. Anyone involved with Brooklyn Tri Club?

Any help or information is definitely appreciated. Thanks!

July 24, 2013 | Unregistered CommenterArH

I will now measure all of my workouts in "Gatzes"

For instance, Murph last year took me an easy 2 Gatzes.

I'd love to do a pool WOD sometime, we used to do pool PT in the academy for my (old) job, and it was brutal. Nothing like adding the fear of drowning to a workout!

July 24, 2013 | Unregistered CommenterNoah

Aww boo now that the games are streaming on ESPN3 instead of just the website so I can't access it anymore. Just when I wanted to watch some people do a brutal workout to get me through the day!

My initial impressions are, the pool workout sounds terrible the 1/2 thon row + the 2k kicker sounds terrible (and agreeably unwatchable)

July 24, 2013 | Unregistered Commenterginacatto
July 24, 2013 | Unregistered CommenterKate R

I feel no #FOMO in regards to the upcoming half marathon row.

July 24, 2013 | Unregistered Commenterasta

Swim event was fun to watch, especially cool to see Ben Smith do so well out of the gate. Definitely not interested in watching 90 people sit for an hour-and-a-half, but i think they'll just be streaming a view of the Concept2 software output anyway. It'll be like watching a stock ticker, slightly more exciting?

Also how many Gatzes are there in one Dopesmoker? I think it's like 2.2:1 like pounds:kilos.

July 24, 2013 | Unregistered CommenterTodd



July 24, 2013 | Unregistered CommenterDH3

Bench (all paused)


Bench (again)

DB Press

July 24, 2013 | Unregistered CommenterJeremy

ArH - I think I am going to do my first triathlon in September. Which is why I was asking about the cycling coach. Still trying to figure the training out as well.

July 24, 2013 | Unregistered CommenterDavid G

Noon class with Josh & McD

LBBS...all about the bracing sequence and keeping my knees out/working that hip rotation! Used a bench (keep knees back) during warm ups and then went without for work sets. Felt heavy...but solid. Just realized my math was off while at the bar--so this is what I accidentally kicked out.
45x5, 75x5, 105x5, 135x3, 147.5 x3x5....I think...there were definitely 3 15lb plates on each side + 5s + 1.25....am I crazy?

So yeah...I was going for 137.5...

Well here's the drum roll--- MY KNEE DOESN'T HURT! YAY! Came in 30mins early, did some barbell smashing, gapping, hip openers etc. iced after and working on my adductor--super frog, hip flexors and hamstrings. More smashing to follow tonight.

Wooop, there it is.


July 24, 2013 | Unregistered CommenterGracie

Wow, Khalipa is about to finish this row a few minutes off from the world record half marathon row time.

July 24, 2013 | Unregistered CommenterTodd

I was very stoked to see some swimming in a wod. Anyone who is ever up for some of that, let me know. shpetner at gmail dot com

July 24, 2013 | Unregistered CommenterTom

4:30pm Group Class

Warm-Up 1 x3


I came in today planning to continue my LP from the lifting cycle I'd been doing for the meet and planned on 250x3x3 but I think there was some extra gravity in the far corner of the gym or something.

Burpee/Pull-Up Couplet
3:58 as Rx'd

Everything unbroken. Got some Fran arms after this one, haven't had a WOD sting like that in a minute.

July 24, 2013 | Registered CommenterDavid Osorio

Squatting partnered with Chris A.

WU: 45x5, 135x5, 185x3, 225x2, 255x1
Work: 282.5x5x3

I was told that a couple of reps were shallow in the third set and another couple borderline, which makes me think I should repeat this weight on Saturday.

Accessory WOD with 11-8-5 strict chin-ups (approx half volume): 5:55.

July 24, 2013 | Unregistered CommenterSamir Chopra

Squatting partnered with Chris A.

WU: 45x5, 135x5, 185x3, 225x2, 255x1
Work: 282.5x5x3


1. I was told that a couple of reps were shallow in the third set and another couple borderline.

2. My knees caved in a few times - on one rep, a LOT.

3. So, I'm inclined to think I should repeat this weight on Saturday.

Accessory WOD with 11-8-5 strict chin-ups (approx half volume): 5:55.

July 24, 2013 | Registered CommenterSamir Chopra

@ArH: yes. feel free to email me: jennajerman /a gmail

July 24, 2013 | Unregistered CommenterJJ

6:30 with Noah, McDowell, and Arturo

135x3x5 and I didn't loose my mind. If I slow down next week and concentrate on knees out and getting tight I should be able to add some weight.

Wod. 5:38
I don't think I could've gone faster. I knew that I needed to jump off the bar instead of reaching failure. I started with 10-6-5 or something like that and then did 5's plus and then 3's on the pull ups. Burpees were unbroken.

GIna tried to peer pressure me into rowing a half marathon. I talked her into a sensible 1k and a mile cool down run.

July 24, 2013 | Unregistered Commentercrystal

I didn't lose my mind either. *edit

July 24, 2013 | Unregistered Commentercrystal

This lack of a Thursday blog post is courtesy of Time Warner Cable.

July 24, 2013 | Unregistered CommenterDavid osorio

As if I didn't hate them enough already...

July 25, 2013 | Unregistered CommenterTodd

"When's the WOD gonna be up"!

July 25, 2013 | Unregistered CommenterGracie

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