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Low Bar Back Squat

Performance: 5/3/1 "1 Week"
75%x5, 85%x3, 95%x1+

Fitness: 2x10
Linear Progression

Post loads to comments.
LBBSQ e6/6

5 Rounds NFT of:

15 Unbroken Wall Ball 20/10, 14/9
15 Unbroken Box Jumps 24/20

Work on how efficiently you can cycle these two movements for. Plan on them coming up in the Open.

Burpee cascade

Happy Birthday to Dave E and Shawna S!!

TODAY is the March Meat+Fish CSA Pickup!

As always, pickup is 6-8:30PM. See Michele with the clipboard to check off your name when you come for your share, and please remember to bring bags to carry your goodies home. Questions or issues? Email mignyc at gmail dot com.

Curious about meditation and want to incorporate it into your life? 

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.  

Teachings will discuss both mindfulness meditation (becoming aware of what is already true moment by moment and developing a more balanced understanding of self) and contemplative meditation (an investigative style of meditation where the goal is to arrive at a wisdom conclusion and then meditate on that conclusion in order to transform the mind at a deep level).  

Suitable for both beginners and more advanced meditation practitioners. No need to wear anything special, or bring anything…just dress comfortably. 

This is a free event, to register, please RSVP in the comments section so we know how many to plan for.  UPDATE: we're at capacity, but do still comment (with your full name) if you are interested in joining the workshop and you'll be contacted if there is space!  

Reaching My Autistic Son Through Disney NYT

Reader Comments (41)

Did today's workout yesterday with Nancy (who did AWESOME on her lifts). I never go at 4:30p so it was fun to work out with that group.

Rep out at 141x12 (yes!) and cannot say how pleased I am with this wendler cycle. Hoping for more wendler bsq next cycle (pretty please?). Did the 5 rounds with a 16" box and rx w/b. Finally got the jump cycling down, was really uncoordinated for the first set which i'm sure Fox got a nice chuckle over.

March 12, 2014 | Unregistered Commenterasta

Make up post from yesterday, 5:30pm class with Ro. Hit 155# x 5 on my Wendler rep out which is a P to the R for K to the H. Previous heaviest 5 was 150#. I didn't leave anything in the tank on this, last rep was a grind. My 1RM from Titsday was 170# so feeling great about my Wendler progress. Didn't miss any exposures this cycle. Wall balls were fine (I'm actually not too bad at these) and cycling the box jumps was tricky, but I managed to get better as I went on. Then had a nice intimate Pilates class with Dean, Lily, and Dave squared (Fung and Elwell). It's been great to see some of the people who've been coming consistently progress. When I touched Dave Elwell's stomach during class last night I almost broke my hand!

March 12, 2014 | Unregistered CommenterKH a.k.a. Cage

I will make it to the meditation session.

7am, w/ coaches Ro and McD,

LBBSq, LP, 190x10x2, I'm surprised this went well, given I had missed a session two weeks ago, and I was at 175# last week. Very happy with this, Coach Ro even said my first 10 went up fairly quickly. I had to take 3-4 breaths on my last 3 reps. Very interested in knowing what my new 1RM would be.
WB 20# at 9', there was no way in hell i was gonna make it to the 10' marker, my back is still recovering and it was effecting my shoulders.
100 hollow rocks, I lost count at 3, so lets say i did all 100.

March 12, 2014 | Unregistered Commenterpigeon

Join next week's Pilates class and watch the dynamic duo of Double D, aka Dave E and F, bookend KH's deluxe clamshell!

March 12, 2014 | Unregistered CommenterDave Fung

Wow. You really went there.

March 12, 2014 | Unregistered CommenterKH a.k.a. Cage

i think i need to start coming to pilates

March 12, 2014 | Unregistered Commenteruzef

I'm going to bring my laundry to KH's pilates class and just do it on the Daves' abs.

March 12, 2014 | Unregistered CommenterSamir Chopra

In for meditation!
Also, toes to bar are the absolute devil. I hope to get them one day.

Happy birthday Dave and Shawna!

March 12, 2014 | Unregistered CommenterInka

KH's deluxe clamshell!

Had a blast at my first pilates class ever! KH, you are a lovely instructor! I hope I can free up some Tuesday nights and make this more a part of my routine.

March 12, 2014 | Unregistered CommenterLily

Happy birthday, Dave & Shawna!

LBBS yesterday was gravy. I think I'm finally breaking through my 125# mental block. If I can successfully do two sets of 10 at 120#, which felt a-ok last night at 6:30 p with Megan (who's great), there's no reason I should get nervous and weirdo about 3 sets of 5 at 130#. Freeing the cobwebs!

I would've run upstairs for Cage's class, except that the sadistic 100 hollow rock cash out was especially rough on my still-sore abs, which were cranky a WHOLE WEEK AFTER my last class with her. KH makes it rain.

March 12, 2014 | Unregistered CommenterCourtney

was planning on going to pilates last night but fell asleep on the couch, seems like you really get your money's worth...i'll be sure to come next week

March 12, 2014 | Unregistered CommenterBeccaWolf

The Times article is amazing and humbling. Reading it I realize how much I take for granted regarding my own kids.


10am class
Should have had 5 on my last set. Back felt funny throughout and I felt a little tweak on that last set so racked it. Now it's spasming in the same place as last time. Not to the same degree but it sucks.

Took the NFT as a chance to move around a bit and see if I felt better.

March 12, 2014 | Unregistered CommenterFox

I'm in for meditation. (First SBK blog comment ever right here!)

March 12, 2014 | Unregistered CommenterJosh S.

Seconding Fox on that nyt article. As a parent, you can worry so much about your children and about exactly how they're going to turn out, but this article takes what is almost a parent's worst nightmare, and shows you that on the inside of it, it isn't quite what you think. I think most things we're afraid of are probably like that. An amazing read.

March 12, 2014 | Unregistered CommenterAlex C

I know that I've left a comment before, but wanted to make sure that my name is on the list - I'd love to participate in the meditation workshop!

March 12, 2014 | Unregistered CommenterRytas

Fun squatting today. Pretty beat up from the last couple weeks though.

235x5, 265x3, 295x7 - got a little loose on #7 and had to fight for it. Otherwise might have tried for 8.

Even doing it NFT, that was a quad killer. Between that and the hollow rocks, I was pretty smoked by the end of class.

March 12, 2014 | Unregistered CommenterDan L


March 12, 2014 | Unregistered Commentermichele

In Miami for a week, and have been following CFSBK programming at CrossFit Hardcore South! It's basically located in the apartment building I'm staying in. Not a terrible arrangement.

138 10x2. This felt nearly impossible by the 1st rep of the second set, but I made it.

Wall balls and box jumps went fine. Slow and steady. But everyone is talking about hollow rocks and now I'm curious. What'd I miss?

March 12, 2014 | Unregistered CommenterAkoto

In Miami for a week, and have been following CFSBK programming at CrossFit Hardcore South! It's basically located in the apartment building I'm staying in. Not a terrible arrangement.

138 10x2. This felt nearly impossible by the 1st rep of the second set, but I made it.

Wall balls and box jumps went fine. Slow and steady. But everyone is talking about hollow rocks and now I'm curious. What'd I miss?

March 12, 2014 | Unregistered CommenterAkoto

@Rytas - I've got you down for the meditation workshop!

March 12, 2014 | Unregistered CommenterMare

@Rytas - I've got you down for the meditation workshop!

March 12, 2014 | Unregistered CommenterMare

Akoto: Not posted on the blog is a DIY cash out of 100 hollow rocks in as few sets as possible.

I did this yesterday and I'm kind of shocked my abs aren't screaming today.

March 12, 2014 | Unregistered CommenterStella

12pm with McDowell.
LBBS- 165 x 10 x 2. Last time squatting before Strength Cycle. So excited to see where I end up!
My shoulder still hurts so I skipped the wall balls and just worked on box jumps. I have never tried them bouncing at the bottom like that but I think I was somewhat getting them by the end.
100 hollow rocks in 30, 20, 20, 10, 10, 10. Owie.

March 12, 2014 | Unregistered CommenterCharlie

Nice 8am with Ro. Hit 8 reps at 345lbs which makes me believe my existing 1RM of 365lbs is well within reach. NFT WoD was definitely a quad killer. Fully expecting wall balls this weeks and fully expecting some no reps for missing the wall! Plenty of height, just missing that large brick thing in front of me...

Pilates last night was fun - double teaming KH's delux clamshell was a personal highlight.

March 12, 2014 | Unregistered CommenterDave E

10am with MacDowell.

Up to 120 on LLBS 2x10. It feels really heavy but I think my form just stinks. Working on improving my hand position and keeping the knees out (which is nearly impossible for me).

Wall Balls- I moved down to 12lb ball because my last couple of WB sessions @14lb have been a mess.Glad I did this because I feel like I got wall balls back!
Box Jumps - I haven't done in over 2 months. Tried a few bounce back up ones but wasn't happening for too many reps at a time. That takes a lot of coordination!
Hollow Rocks - Need to work on improving these. I am very bad at them.

Really great workout!

March 12, 2014 | Unregistered CommenterMIchele W

Our first fish delivery will be FLUKE, so I put together a collection of paleo *and* non-paleo recipes for this yummy mild fish.

See thedailypaleo dot tumblr dot com.

March 12, 2014 | Unregistered Commentermichele

Happy Birthday Dave and Shawna!

8am hit 5 reps at 220. My legs are not 100% from all the doubleunders on Monday but I managed.

Boxjumps went all unbroken to a 24" box.
The wall balls held together until the last set when the last 5 I was losing gas.

March 12, 2014 | Unregistered CommenterKeith W

Tested the wrist out today with some very light lifting



I didnt feel any pain on either lift. The real test will be if it is sore and painful tomorrow...

March 12, 2014 | Unregistered CommenterJakeL

McDowellFit Programming:

3 Rounds NFT of:
Row 300m
3 Bar Muscle-Ups
:60 Supine plank on GHD

had to warm-up before going into the bar muscle-ups, they were smoother by the third round

Superset 1
HBBSQ: 205x5x3
Bench: 140x5x3

Superset 2
Fat Bar Weighted Pull-Ups: +44x5x3
Weighted Dips: +25x5x3

4:00 Max Meters Rowed: 991m
3:00 Max Wall Ball Shots: 37
2:00 Max HSPU Strict: 15

Didn't feel like I had a ton of Go for the triplet chipper at the end. Lifts still feeling light, lots of room to go up I hope.

March 12, 2014 | Registered CommenterDavid Osorio

If we already rsvp'd on the meditation event page does that mean we're in? I hope so :-)

6am with Ro & McD....

LBBS - stayed at 100# this week and worked on my depth and staying tight. A little improvement in my last set but a lot to work on!

Wall Balls went pretty well unbroken aaaaand I finally cycled some box jumps!! Super psyched about this and will keep working on it!!!

Thanks to Ro for all the feedback and pointers!!!

March 12, 2014 | Unregistered CommenterNan

10am group class:
(45x5, 95x5, 135x4, 185x3)
215x5, 215x3
-again not feeling great today. was hoping for 3x5 at 215 but I really didn't have enough time to organize all of this and I kinda knew that going in. looking forward to resetting my squats and building back up.

5RNFT: 15 WB and 15 BJ
-I didn't mind this since these are both strengths of mine. all unbroken.

100 Hollow Rocks in 10 sets of 10. this kinda blew. :)

March 12, 2014 | Unregistered Commenterlady fox

I'm over counting my posts now. DELETE. IT'S OVER. I hope you enjoyed the Spanish show while it lasted. <sigh> Moving on...

Did 4:30 class with Tur (Ro) and McDowell. I hit another PR with my BSQ @ 125 x 10 x 2 - Yesssssssss!!! I started this cycle at 95# six weeks ago, which I remember feeling pretty damn heavy. It's really amazing how much stronger I've become in such a short period of time. I love it. Feels AWE-SOME...now I see how CF can become so addicting. I don't wanna stop. EVER. I NEED to keep throwing heavy weights around like a capital B-to-the-O-S-S.

THE WOD. Liked that it wasn't for time. Took advantage and focused on the technique of the movements more. I'm obsessed with box jumps. Could do those babies all day erryday. I worked on cycling them, staying on the balls of my feet like a ninja (thanks for tip Tur). I totally did more than 15 on a few sets because I enjoyed them so much and I would do anything to stall wall balls -oy vey! Those were rough in my last two sets, but I did use a 12# ball this time (instead of 10#) and hit my 9' target almost every rep.

That's a wrap. Peace sons.

March 12, 2014 | Unregistered CommenterLaura a.k.a Dubie

5:30pm group class

LBBS: 45x5, 95x5, 115x3.
135x5 (75%), 150x3 (85%), 170x5 (95%, rep out)
WOO! Doing Wendler this cycle has been really great for me. Important exposure to stuff that feels pretty darn heavy each time. Technically, 95% would've been 167.5#; so I'm very happy with 5 reps on this. Lost my chest a bit on rep four but managed to get it back together with driving knees out, chest and elbows up together. Thanks to Ro for eyes on and McD for words of encouragement per usual.

NFT WOD with 14#/9' Wall Ball and 20" bounding box jumps. All felt solid. Still a burner even without time pressure.

I only did 70 hollow rocks. no regrets.

Came home and made dinner with my very first fish share! DELICIOUS! I devoured my dinner. Just roasted the fillets in the oven with a bit of butter, lemon, salt, and pepper. Watched the cook time closely and it turned out great. Can't wait to eat the second portion tomorrow. Thanks Michele for making this possible!

March 12, 2014 | Unregistered CommenterWhit H

Came in very late today thanks to a series of transit and forgetfulness disasters. Had to leave immediately after squatting.

Wendler 'One' Week:

195x5, 215x3, 245x14

March 12, 2014 | Unregistered CommenterSamir Chopra

LBBS - 175 x 4. I was surprised that I had some speed and felt tight on the last one. Bar sliding back and knees moving around made me decide to stop. I don't think I've come close to 4 reps at this weight before.

NFT - I was actually looking forward to this part. I needed to move around without the "test" mentality. It was fun trying bounding box jumps -- something I'd never sought an opportunity to work on before. I always felt stepping down was as efficient with less wear and tear, but I'm glad I gave this a try.

Loved arriving to the open gate and seeing so many friendly faces in the gym tonight.

March 12, 2014 | Unregistered CommenterLauren

6:30 class
Wendler LBBS:
150x5 170x3 195x7

McDowell asked me how many I was going to get before I started my rep out. I said 7, so though I wanted to stop after 5, instead I kept going. Peer pressure! Definitely makes me question my mental game.

NFT work was fun. Wall balls were wall balls. Worked on my bounding box jumps. Started with the baby box, then added a plate, then moved up to the 16" box, but couldn't get it together to bound up to the 20" box. Not sure why I'm so scared of box jumps. Something to practice.

March 12, 2014 | Unregistered CommenterLaura Mc

I had the exact same experience as Laura Mc with McDowell at 6am this morning. I said 7 reps out loud and then had to live/die by my word. Ended up with 8, which is not quite as impressive as my partner Isaac who called out 7 and ended up with 9. I chalk it up to positive energy from the warm weather. Not looking forward to tomorrow's 30 degree drop.

6:30 too! That's a long friggin' day McDowell!

March 12, 2014 | Unregistered CommenterBrad D

@Nan, yes you are in!

March 13, 2014 | Unregistered CommenterMare (aka Marian)

@Nan, yes you are in!

March 13, 2014 | Unregistered CommenterMare (aka Marian)

@Nan, yes you are in!

March 13, 2014 | Unregistered CommenterMare (aka Marian)

@Nan, yes you are in!

March 13, 2014 | Unregistered CommenterMare (aka Marian)

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