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Low Bar Back Squat

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

Add 5-10 lbs to your training max

Fitness: 2x10
Linear Progression

Post loads to comments.
LBBSQ e4/6

With a partner, alternate per round until 20 total rounds are completed of:

10 Push-Ups
10 Dumbbell Split Cleans (5ea)

Use ~ 45% of BW as Rx for the DBs. Should be able to do 10 UB push ups.

5 Strict Burpees to a plate
10 Deficit Lunges (5ea)

Deficit Lunges are reverse lunges with feet on the plate, back knee kisses the floor. Be strict on the push up for the burpee to develop some body weight pushing strength.

Post time, partner and Rx to comments.

Amy and I were back in Seattle this weekend for a wedding and grabbed a workout at our old gym, Crossfit Belltown. Here’s a pic with our coach Eric. -Mike A

Did you CrossFit at a different gym before CFSBK?

14.1 Announced Tomorrow! Saturday Logistics notes

Team CFSBK currently has 101 athletes (holy smokes!) signed up for the 2014 CrossFit Open. The first live announcement for workout 14.1 will air on the CrossFit Games site at 8pm EST and will feature Games athletes Garett Fisher and Marcus Hendren going head to head. We'll put it up on the big screen if anyone wants to hang around after their class and check it out.

As mentioned previously on the blog we'll be running the Open workouts on Saturdays which means you'll be able to get your score validated on Friday during group classes, Friday night at Open Gym, Saturday during Group classes or Sunday during Open gym. We will not be able to accommodate folks doing the WOD at other times due to space and time constraints. If you have an extenuating circumstance please let us know but the schedule above should provide ample options for anyone serious enough to sign up for the Open.

Also depending on the workout logistics, we may require anyone NOT officially registered for the Open to do a different or modifed workout based on what comes out of the hopper. Some of the Open workouts require intricate set ups and more equipment so we'll play it week by week and let you all know what the plan is.

Good luck to everyone registered! There is also a new Games app that will allow you to track your progress via your smart phone!

Curious about meditation? CFSBK can help!

Vajradhara Meditation Center in Prospect Heights will be conducting a special meditation workshop upstairs at CFSBK on Sunday, March 23 from 2-3:30pm.  The class will include teachings, a guided meditations and a Q&A session. Taught by a qualified Western teacher, the meditation class will be easy to understand and emphasize how to meditate and practice in our NY urban environment.  More info HERE.

Help Inside the Affiliate Win a Contest!

Breaking Muscle is having their 2014 Top 10 Fitness Blog contest, and we want to WIN. Well, that might be a stretch, but we'd love to get nominated. If you haven't nominated ITA yet and feel so inspired, we would love even more of your love! Please visit this link to nominate Inside the Affiliate. Thank you so much to everyone who already nominated us! You guys are amaaaaazing!
Fashion Vs Function Power Athlete
The Human Loop with Damian Walters
Svend Steensgaard, 91 Powerlifter Deadlifts 268lbs

Reader Comments (35)

The Fashion vs Function article is great!

February 26, 2014 | Unregistered CommenterFox

I dont see a place where I can comment below? Am i the only one? this is for breaking muscle.

February 26, 2014 | Unregistered CommenterDee

Make up post from last night. 6:30 class with Arturo. Added 10# to my training max for the new 1 week of Wendler squats after hitting all of my numbers in the first round. 140# x 9 last night. Wish I had been able to squeeze out a few more but I find it difficult to work out in the evening. I'm so tired by then! Then I did the fitness version of the WOD in 13:35. I don't have 10 strict push ups in a row (unless I kneel or use a band) so doing 100 seemed pretty daunting. Those deficit lunges are awe. Some. Mad glutes, yo.

Had a truly fun Pilates class last night with 11 people who came out in the cold. I missed some of my regulars who couldn't make it but we had a fun group. Just a reminder, although we are progressing a little bit each week, the class is still very much a basic level class. That doesn't mean it's "easy", but there is lots of instruction and I go over each movement that we do. If you are interested in doing some core related accessory work, come on down Tuesdays at 7:30, no previous experience necessary. And if you'd like to see the results of my work, just check out Luca's 12 pack.

February 26, 2014 | Unregistered CommenterKH a.k.a. Cage

Ahhhhh KH! THAT'S what I should have done when I came home to find out that the power is knocked out in half of my apartment AGAIN. So much for cooking dinner. :P

170x11 on back squat, with everyone watching since my team was the slowest on the bar. Whoops. One warmup set fewer next time.

Performance WOD without a partner since I didn't want to slow the boys down, resting approximately 1:1 between sets, in 17:58. The DB cleans were surprisingly hard on my hands. Oh well, as Lady Fox says, CrossFit is not for hand models.

February 26, 2014 | Unregistered CommenterStella

6am with McTuro

Right knee feeling a little wonky lately so I stopped at 5 reps at 240 on the rep out just to play it safe. After all I have an Open to win.

Partnered with Issac on the Perf version of the WOD 40# DBs which is now exactly 45% of my body weight thanks to the LFPB Challenge. Pushups were fast and easy. Split cleans were heavy and awkward from the start and only got heavier but I was cycling them better towards the end. Final time was 15:27. ( I may have slowed Isaac down just a tad.)

February 26, 2014 | Unregistered CommenterMattyChm

Yesterday: misc warmups then 5x{for 6 minutes, run 1/2 mile, rest}. Worked up to a pretty good speed (for me), hard but not max effort.

7am this morning, partnered with Anton for squats and perf WOD @ 40#. Bar felt really heavy today, 245x7. Wanted way more on the rep out but oh well. We finished the WOD in 13:47, this was not as difficult as I thought it would be, I guess I can do more pushups than I thought!

Everyone should consider trying pilates if they haven't yet! I'd go more if I could work it into my schedule, but even one class changed how I think about bracing.

February 26, 2014 | Unregistered Commenterdave p

Fashion vs Function article: "Listen, if I could afford to dress like a crew member of Apollo 13, I would. Instead I have to fall back on my second and more practical fake career, female Indiana Jones."

Love. I have been waiting to grow up to be a female Indiana Jones my whole life.

February 26, 2014 | Unregistered CommenterKMo

fashion vs. function - hilarious!

February 26, 2014 | Unregistered CommenterBeccaWolf

Wendler squats - 300 * 12 for the rep out. Moved pretty quick, feel like I have more in the tank.

Performance WoD with Dan "I don't know what fatigue is" L in 13:26 with 45lbs dbs. I think Dan was working for about 4 mins of that time - he is a machine! Surprisingly hard on the shoulders and hands and difficult not to swing the dbs and turn them into bicep curls. Generally however, WoDs involving push ups are right up my street so not too terrible.

February 26, 2014 | Unregistered CommenterDave E

8am. LP LBBS 100x10x2, not as scary as i thought it might be today. Second set actually moved better than the first; so i might be ready for a 10 pound increase next week, we'll see. Still tho, reps 6-10 not easy, had to slow down and focus.
Fitness partner wod in 16:02 (i think), compared to some of the other metcons we've done lately this was not bad at all. Legs got slightly jelly towards the end. Strict burpees went better than I expected, was pleased that I didn't have to go to knees at all.

I am forcing myself to rest up my rotator cuff/lat situation this week. Had some acupuncture done on Monday that was INTENSE - Released a tone of tension and discovered I had a nice golf ball size of swelling. Going back for that small torture next week. Between that and being under the gun on a project, I will not come in for C&J tomorrow. Kinda sad about it, but probably the right thing to do.
Human loop the loop. Whoa.

February 26, 2014 | Unregistered CommenterLauren S.

Today at 8am upped my training max 10 pounds.
Cranked out 8 on my repout at 195 and saved 2 in the tank so no fails.
The performance WOD with Val kicked my ass. 35 pound bells ooof

February 26, 2014 | Unregistered CommenterKeith W

Make-up posts

Monday with Noah.

Worked up to 185x2 on the push-press -- felt easy. Had 185x3 for back-off week, but have failed all my singles above 195 in the past, so wasn't sure how much was left.

Then performance WOD @ 115: 3 rounds + 29 reps (one shy of four full) -- finding that push press feels way better when I don't try and cycle reps.

Wednesday work last night with Jess.

HBBS for me -- Wendler 5 week, part deux -- upped the training max by 15

185x5, 220x5, 240x15 -- Maybe another one or two there, but that was already 2+ minutes under the bar. Yikes.

Sorta fried and out of it for some snatch work afterwards -- I know to reverse this for the future. (Thanks, Fox!) Wound up not being able to organize a squat snatch, so power snatches every 90 seconds at 60kg it was:

☑︎, ☒ (press out), ☒, ☑︎, ☑︎, ☑︎, ☑︎, ☑︎, ☒, ☑︎, ☑︎

Fits and starts here -- rep 8 was the best. Worried about confidence getting under the bar and nailing the lockout for the meet.

February 26, 2014 | Registered CommenterRyan

10am class

Felt good again except for rep 6 where I shifted into my right foot. Still no belt. Hit my predetermined (by me) 10 and got out of there.

WOD w/Charmel and 45# DBs (Scale UP!)
All rounds fast and unbroken. Always great to lift and train with Charmel.


Just went to the barber for a fresh baldy in prep for Puerto Plata...can't wait to be gone. This SNOW is making me nucking futts. Also anxious about tomorrow's 14.1 announcement. Jess and I will be doing it right after it's announced tomorrow night since we fly early Friday morning..

February 26, 2014 | Unregistered CommenterFox

6am class with the gang.

Followed Matty's weights so repped out at 240# for 5. Still learning LBBS. Still fairly uncomfortable on my back as the weight gets heavy, but seeing improvements each week.

Partnered with Chris for the WOD. We did it in 15:18 with 40# DB's. I was surprised by how fresh my pushups stayed towards the end, even with all the hammer curling I ended up doing as my form went to poo.

February 26, 2014 | Unregistered CommenterMichael A.

I tried to nominate INSIDE THE AFFILIATE today - but without a FACEBOOK account they will not accept a nomination or comment. This is discrimination! David, your blog should win, hands down!

February 26, 2014 | Unregistered CommenterJohanna

Re Fashion vs. Function:

"For me, I would rather look good than to feel good . . . "


February 26, 2014 | Unregistered CommenterJay

Foxes. You guys should do 14.1 head to head on the same clock at the same time as Fisher and Hendren. I'll be Rory M.

February 26, 2014 | Unregistered CommenterBen W

I am posting only because it's the most awesome thing ever. If you are not in the age band of about 37-46 you may not appreciate it as much. But it's awesomeness can not be denied. https://www.youtube.com/watch?v=K7B4UE1Gqlg&feature=youtu.be&t=16m Then check out https://www.youtube.com/watch?v=lhN_6uDIkPI

February 26, 2014 | Unregistered CommenterRob Underwood (@brooklynrob)

Schools around the world are having to replace their science textbooks as thanks to KH's Pilates classes, my abs have now replaced diamonds as the hardest things on earth

February 26, 2014 | Unregistered CommenterLuca


February 26, 2014 | Unregistered CommenterLuca's Abs

Today was my first day back at CFSBK in over a year! I have had a slow-healing shoulder injury (gotta get that supple leopard book!) Anyway, it was so nice to be back in the warm community of the box. I even got some hugs. CFSBK is a great place.

Partner WOD 17:27
45 lbs 2x10

February 26, 2014 | Unregistered Commentermartha

I ran into this today by accident. Our very own Fox explaining the 4 minutes office workout.


Go Fox!!!

February 26, 2014 | Unregistered CommenterPierre Davidoff


February 26, 2014 | Unregistered CommenterStella

I just got fired for doing push ups and squats in the office. Thanks a lot Fox.

February 26, 2014 | Unregistered CommenterMattyChm

12pm class with McDowell.

LBBS- 45 x 5, 95 x 5, 140 x 3, 150 x 1, 155 x 10 x 2. I had my own barbell so thought I had loads of time but I should have skipped that unnecessary 150 x 1 because I somehow managed yo finish last. I kind of needed it mentally though. This was really heavy and I am not sure I will be adding 5# next week.

Fitness WOD- so nice to have only five burpees per round! I somehow managed to do 10 rev lunges for each leg for at least three of the rounds. Oops. This WOD was fun but I think, if I am honest, I should probably have attempted the performance version. I also forgot to check our time.

Hopefully my brain will have returned to me by tomorrow.

February 26, 2014 | Unregistered CommenterCharlie

**Failed the second rep of the second set :(

BTN Presses#135x50
Pull ups-50

February 26, 2014 | Unregistered CommenterJakeL

Wendler 'Five' Week - Wave Two. Added ten pounds to my 1RM for this wave's numbers.

175x5, 195x5, 225x20

Rep #19 felt very hard but I was too close to #20 to stop. Sorry about the very loud grunts.

Accessory WOD #30lbs. Got all the ten sets of pushups unbroken. Mike and I finished in 21:17 (he was @35 lbs).

February 26, 2014 | Unregistered CommenterSamir Chopra

10am class:

(95x5, 135x4, 185x2)
210x5x2, 210x10
-very inconsistent reps today but the weight moved. holy sh*t is this getting heavy.
-still planning on a five pound jump next week...

Partner WOD with Brad K.
-performance version in 15:38?
used 35# db's for the first 5 rounds and then dropped down to 30#'s. those were hard and i was tired.

Ben, yes! That's exactly what it will be like. If we're lucky, we'll even have D.O. join us. I'm so excited and nervous for the first announcement since we'll have no time to strategize for it.

February 26, 2014 | Unregistered Commenterlady fox

Super fun 4:30 class with McDowell & Arturo. 90x10x2 on the LBBS. Can never tell if it's too light or just right... but I'm ready to move up next week! 14:31 on the partner WOD. Love workouts like this. Good energy!

Also, a giant THANK YOU to David for supporting Brooklyn Law Students for the Public Interest. He donated some classes to our silent auction, which funds public interest legal fellows. Thank you thank you thank you! You support your athletes and your community, which is why CFSBK is the BEST!

February 26, 2014 | Unregistered CommenterLily

Finally getting back into some type of a workout schedule since CRASH b have finished, although I've been getting it done in my garage, CrossFit Bingo Ryder.
LBBS 2x10@145, 10# heavier than last week
Fitness WOD without partner with a 1:1 work:rest @17:42
I used a height Mark on my pull up bar from 12.1(7 min of burps) as my plate and 2 45# plates stacked as my lunge deficit..
Actually "liked" this WOD.

Hey Fox, check out Sosua and Cabarete when down in Puerto Plata. Cabaret is kind of sporty, known for wind surfing, windsurfing, etc. Sousa, is "interesting" Enjoy!

February 26, 2014 | Unregistered Commenterrob f

6:30 Class with McD and Ro

Back squats felt great 305# X 10

WOD Partnered with John Rx at 45# 20:38
fastest round was 40 seconds slowest 55 seconds
all push ups unbroken and had to break the Clean in the last 2 rounds because my gripe was gone.

February 26, 2014 | Unregistered CommenterPierre Davidoff

7am with Arturo and McDowell. Got 7 reps on the repout at 235lbs. The reminder from McDowell about keeping my core tight really helped me on the last reps.

Did the partnered performance Wod with Dave at 13:47, with 40# dumbbells. It was challenging but actually a bit easier than I expected. Should have done it with 45#, or make sure to lose some weight until the next time this Wod comes up.

February 26, 2014 | Unregistered CommenterAnton

Post tres. Class 9 with McDowell and Tur.

Had anxiety before today's class because of my shitty workout Monday, but am SO JAZZED I went. Effing loved today's class.

Again, I added 5# to my BSQ for a total of 115#. HOLLER! The last 2-3 reps on both sets of 10 were tough, but I hit it. My ass feels like it could touch the ceiling from working that posterior chain like cray.

I also loved the WOD. The partner stuff is awesome. I am a fan (secretly because I get a break in b/t rounds). I was paired with Katie. We smoked through the fitness workout in a healthy 11:07. I'd also like to make mention that I ripped through those deficit lunges like boss. Big fan of those. HUGE.

Boom. That's all I've got. Can't get back to the gym until next week. I'm tempted to step up to 3 classes/week now instead of 2. I just can't get enough of Crossfit-to-the-South Brooklyn.

February 26, 2014 | Unregistered CommenterLaura a.k.a Dubie

wow. great posts by some real jokesters today.I think BDubbs has it right... we need a late night Fox face-off LIVE with the announcement tmw night!

I woke up this morning dealing with the largest amount of green substance that's ever plagued my sinuses at one time. It was... a terrible way to wake up. After sleeping in and getting a slow start to the day, I came in to shadow a couple classes and then took 6:30PM. (Thanks Ro, McD, and everyone in 4:30/5:30 for letting me be the creeper in the corner.)

LBBS: wendler 5/3/1 "5 week".
Added 10# to my training max since rep outs have been good so far.
45x5, 95x5
115x5 (65%)
132x5 (75%)
150x10 (85%) - pretty pumped I stuck with this and got through 10 here, esp. considering how sh*tty I felt today. bar was slipping down just a touch on the last couple reps so focused on keeping elbows up, chest up. as always, working to stay tight and not crash to the bottom. Squats are feeling so great these days!

Fitness version of partner WOD with Victoria:
We finished in 12:27, although a few of my rounds were not 100% strict burpees; relatively clean but there was a bit of sprawl. I realized this distinction after the fact when McD called me on it during the workout.

February 26, 2014 | Unregistered CommenterWhit H

Wendler, 5 week, wave 2:

225x5, 255x5, 285x11. After two weeks of feeling really weird in the LBBS, last week I found the bounce again. This week felt really solid also out of the whole.

WOD w/ Vincent at #35. He pushed me. Think we ended at 14:35. He was unbroken the whole time, I fought valiantly but pushups go.

February 26, 2014 | Unregistered CommenterJoel W

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