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Low Bar Back Squat

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

Fitness: 2x10
Linear Progression

Post loads to comments.
LBBSQ e5/6

15-12-9-6-3 reps for time of:

Front Squats 115/75
Pull Up or Jumping C2B Pull-Ups

If you're doing strict, unassisted pull-ups consider scaling volume to: 12-9-6-3-1 or 6-5-4-3-2

Post time and Rx to comments.

The CFSBK Endurance Team warming up in the bitter cold

Free UFC PPV Screening this Saturday

This Saturday starting at 2:00pm CFSBK will be screening the UFC PPV on the big screen. All are welcome to pull up a mat and watch the action for free. BYOB!

Event: UFC Fight Night 37: "Gustafsson vs. Manuwa"
Location: O2 Arena in London, England

Main Event:
205 lbs.: Alexander "The Mauler" Gustafsson (15-2 MMA, 7-2 UFC) vs. undefeated striking specialist Jimi "Poster Boy" Manuwa (14-0 MMA, 3-0 UFC)

Fight Pass Main Card (3 p.m. ET):
155 lbs.: Melvin Guillard vs. Michael Johnson
125 lbs.: Ian McCall vs. Brad Pickett
170 lbs.: Omari Akhmedov vs. Gunnar Nelson

Fight Pass Prelims (12:30 p.m. ET) Screening will start at 2:00pm, not all matches will be broadcast
185 lbs.: Cyrille Diabate vs. Ilir Latifi
185 lbs.: Luke Barnatt vs. Mats Nilsson
185 lbs.: Brad Scott vs. Claudio Henrique da Silva
135 lbs.: Roland Delorme vs. Davey Grant
170 lbs.: Igor Araujo vs. Danny Mitchell
125 lbs.: Louis Gaudinot vs. Phil Harris

Who is your favorite MMA Fighter of all time?
A Day at the Office with Rich Froning CrossFit
New Marijuana Study Says Everyone Knows You're High And You'll Likely Be Stoned Forever

Reader Comments (55)

310x8 and 5:11rx yesterday at 6am. Peter and Alex Are fast!!!

Anyone have any recommendations for a box in Cincinnati? I am very close to talking my sister into crossfit and don't want her to have a bad first experience. She is a very talented former gymnast and will be super competetive. The more like cfsbk the better. Thanks in advance!

March 5, 2014 | Unregistered CommenterBrad D

So a few weeks after this (http://romanoroberts.com.mx/steroids-crossfit-and-the-crossfit-games-who-how/) article comes out there is a video of Froning taking a "random" blood test the day HQ happened to be visiting his gym? I mean, really.

March 5, 2014 | Unregistered CommenterCloyde

Yesterday at 5:30
275 x 8. thx Jeremy for talking me through the rep out.
5:05 rx.
Lifestyle choices. Motor. Metcon. hmmm.

March 5, 2014 | Unregistered CommenterChris A.

This is Wendler 3 week, not 5 week, right? Otherwise I screwed up yesterday!

March 5, 2014 | Unregistered CommenterStella

Stella - It's 3 week, just a booboo on the blog.

Came in last night:
Felt pretty awesome. This cycle has been going really well! I'm looking forward to next weeks jump to 141 for the rep out.

The little burner WOD made my legs feel very sad. Ended up working at 63# since I was a little shaky after the rep-out. Did pullups 8-5-3-2-1, couldn't seem to chain the kips for some reason. 5:38

March 5, 2014 | Unregistered Commenterasta

It s comical to see me go down stairs, my quads are mush from yesterday's squats and a week off before that.
@Stella, why is your math always off??????

March 5, 2014 | Unregistered Commenterpigeon

6am with the crew. Giant class today compared to normal. Lots of fun.

I'm sticking with my focus on technique for LBBS this go around given that it's my first time doing them. Scaled my weights back and worked on technique; good tips from Everett and McDowell today. Hit 230# for rep out of 7.

WOD was cool, very Fran-like. Hit 4:00 at Rx. I wasn't even sweating that much during the workout, but almost immediately after my heartrate and sweat output went through the roof. I think I just stopped gasping now. :)

March 5, 2014 | Unregistered CommenterMichael A.

FYI to all MLS and soccer fans:

The Seattle Sounders FC home opener is this Saturday. I'm a rapid fan and this is my first season away from Seattle and I'm bummed to be missing it. Luckily I found a NYC SoundersFC Supporters group on Facebook and they have an official bar on the upper east side called Carlow East.

I know the UFC fight event is Saturday as well. For anyone not attending that but looking for an MLS fix, let me know!

March 5, 2014 | Unregistered CommenterMichael A.

Kudos to DO and Ro for handling a really big 6:30 class yesterday.

HBBS, Wendler 3-week with Carl:

45x5, 155x4, 200x3, 230x3, 255x10

Lacked focus yesterday and was a little low on water, which made me a bit nervous. I find it tough to attack Wendler repouts at anything less than 100%. Ro said speed was still there at 10, but I was losing my back and chest so called it there.

Metcon in 6:18, Rx'ed. Front squats were unbroken but really tough (maybe extra tough because of the HBBS?), pull-up space was a bit claustrophobic and just wasn't dialed in on the kip. (See lack of focus above.) Felt like Michael A. -- felt it immediately afterwards but not during the WOD.

March 5, 2014 | Registered CommenterRyan

oooof...feeling sluggish after spending last week in Cali and only just getting back to the lifting anything heavy today. Mentally felt good to get back in at 6am even if the body didn't want to cooperate. 185 x 2 x 10; slow and heavy. Then 6:07 on the WOD with 95# and jumping c2b. Legs are feeling it already...glad the office has elevators.

March 5, 2014 | Registered CommenterNeil

Dont' know MMA so well, but I do like that dude Big Country. Comes in looking like something out of Deliverance, big belly, whole thing, but what a right hand!

Undercards are awesome.

Synthetic meat article....ugggh...(might have paywall)


March 5, 2014 | Unregistered CommenterJR

7am w/McDowell & Arturo
Worked up to 85 10 x 2, 7lbs+ from three, four weeks ago ☹
43lbs front squat WOD, finished in 5:60

I ♥ Squat Wednesday and Deadlift Sunday!

March 5, 2014 | Unregistered CommenterMichelle B.

Thanks Ryan. I think big classes like that can be a lot of fun to coach. From our end, we really have to be "on" in terms of balancing the flow and logistics of class while still having coaching contact time with everyone, especially folks who are struggling. Lots of multitasking and thinking 6 steps ahead in terms like "okay how many wall ball stations do we have, what are our time stamps we need to hit, what kind of footprint do we need" and every now and again you've got to call an audible and change your plan a little when things

Ironically, we only had 8 people the 7:30pm class last night which is usually expected to be a large class.

Sorry about the blog typo. I copy and paste the previous exposure when I do the blog, must have forgot to alter the text.

March 5, 2014 | Registered CommenterDavid Osorio

Also- I don't really follow MMA but always can get into a good match. Having done some BJJ for a few years I'm able to appreciate some of the nuances in the ground work. Not too long ago I got to watch the george st pierre vs johny hendricks ppv which I was glued to. Excited to check it out this weekend.

March 5, 2014 | Registered CommenterDavid Osorio

MEAT and FISH CSA pickup is NEXT WEDNESDAY, March 12, 6-8:30 pm

March 5, 2014 | Unregistered Commentermichele

Yesterday's cfsbk endurance class in the park was a lot of fun, but left me quite sore and tired almost immediately after. Decided to sleep in this morning and tried to DIY today's workout since I can't make it this evening. Felt really good to get a full night of sleep.

Squatted 195x3, 225x3, 250x5. Didn't want to push it on the rep out, and I'm not confident the last two were at full depth. Considering taking a step back in weight in general to concentrate on form... "Two steps forward, one step back..."

flamed out on the WOD. Did the 15 round Rx in 1 minute, then the squats on the 12 round and just stopped. LAME. So much better doing these with other people. Next time.

March 5, 2014 | Unregistered Commenterdave p

Did my first 6am class today, big group! once I got in the door I forgot how early it was...

Up to 115 on my LBBS 2X10.

Great WOD. Did it in 4:51 with 58lbs for FS and jumping pullups. Front Squats unbroken but quite a few breaks in the jumping pullups! I have never done those before I they winded me much more than I expected them to!

March 5, 2014 | Unregistered CommenterMichele W

10am with Jeremy
WOD 6:22 at RX
Gasser today. My legs are jelly.

I lost hope in MMA years ago when non grappling/Kung fu etc was also involved. Watching a Chou lee fut practitioner destroy round after round of people and then Gracie who fought nobody come in fresh and hardly got the victory made me question the whole format.

March 5, 2014 | Unregistered CommenterKeith W

Keith, the format is completely different now. They stopped running tournament style events a long time ago. All fighters are fresh coming in. The more traditional styles got phased out because they couldn't grapple well and kept losing. These days everyone needs to be good on their feet and on the ground to stand a chance.

March 5, 2014 | Registered CommenterDavid Osorio

Keith what UFC event are you referring to? I've never seen a Kung Fu practitioner win jack shit in MMA.

March 5, 2014 | Unregistered CommenterJeremy

Kareem was pretty bad ass in enter the dragon.

March 5, 2014 | Unregistered CommenterJR

Noon today with Big Shot Bob.

Squats 245x10x2, still moving pretty quickly, still feels good. Wavering between back off to 5# jumps or continuing 10s til the end of the cycle.

WOD in 8:29. Squats felt easy breezy but tried to stick to C2B pullups (missed a few but counted them to my total since they were still pullups), since mine are wonky right now and I know they will come up in the open. Slowed me down a bunch.

Keith, I'm gonna go out and say that freshness/tiredness had nothing to do with Gracie beating a kung fu practioner. Like David said, its no longer tournament style, there are weight classes, and it's basically a best practices review of martial arts. BJJ, Muay Thai, Wrestling, and the odd guy with some boxing or certain form of Karate background, and that's it.

March 5, 2014 | Unregistered CommenterNoah



March 5, 2014 | Unregistered CommenterThe ERG

Nick and Rob F. at CrashBs made the Crossfit Journal (also friend and t-shirtmeister of CFSBK Syn Martinez)!!!


March 5, 2014 | Unregistered CommenterNoah

Damn, scooped by The Erg!

Well, in other news, the Rangers just traded for this guy, who apparently knows where they keep the squat rack:


Follow the links for the pics of Tyson Chandler's legs- this is why the Knicks suck.

March 5, 2014 | Unregistered CommenterNoah

Basketball players dont need quads Noah. I know you were joking but the number of elite basketball players with insane jumping ability along with twig legs from top to bottom is pretty high.

My favorite MMA fighters of all time are
BJ Penn, Ben Henderson, and Anderson Silva who ive followed since his Pride days.

March 5, 2014 | Unregistered CommenterShawn$

Fun to squat with KMo yesterday. 115x2x10. Felt faster than I thought it would.

Not feeling as smooth was my shoulder - tweaked it somehow a few weeks ago. So, stuck to 63# for the FSQs and subbed sit-ups for pull-ups to avoid straining it. It was meh.

Then straight upstairs to scoop with the indomitable, theatrical, hysterical tour de force that is Cage. Mad abs, yo.

March 5, 2014 | Unregistered CommenterCourtney

The Erg: 35 SPM
Noah: 34 SPM

March 5, 2014 | Unregistered CommenterThe Erg

Noon with McDowell.

LBBS- 45 x 5, 95 x 4, 135 x 3, 150 x 2, 160 x 10 x 2. Heavy- obvy.

WOD in 6.53- 75# and 8,5,3,2,1 strict chin-ups!!! First time attempting strict chin-ups in a workout! It was really tough and I had to do them in sets of three, two and one, and I failed on two or three occasions, but I did it! Thanks Justin for helping me get through them!

I love when I leave the gym feeling like I've accomplished something really big. Thanks McDowell for the scaling advice yesterday. It helped that I came in with a plan and stuck to it.

Also- so proud to see this CrossFit Journal article.

March 5, 2014 | Unregistered CommenterCharlie

Jeremy, around 92... Would really have to go back and research the exact date but if needed will go look for it.
Just my point... Mixed martial arts turned into not mixed and really only one style.

March 5, 2014 | Unregistered CommenterKeith W

Huge 6am class, good energy, very well run - a little woozy after a few days off with stomach flu, but got into swing. 215 x 10 x 2 LBBS (need to work on my depth though), and 6:10 on the WOD @ 95# front squat and jumping chest to bar pull-up. I could have pushed myself more on the front squat but the pull-ups gassed me pretty quickly!

March 5, 2014 | Unregistered CommenterScott

Did my squats 2x10 at 235 adding 5lb from last week.

The conditioning part was a good one did it Rx'd in 8:50.

Favorite MMA fighter is Brendan Schaub. He's a former football player and has a pod cast with comedian Bryan Callen (Eddie from the Hangover) that is in my top 5 and I always listen to is as soon as it comes out. Shaub also re-tweeted me twice so I will always be loyal to him.

I would let Ronda Rosey arm bar me any day of the week.

March 5, 2014 | Unregistered CommenterMario

6am. my new weekday time. LP LBBS 105x10x2 went steady, but felt some slight shifting around on a couple reps.
WOD in 5:23 at 55# w. jumping pull ups - I should have went heavier. I think my time would not have been too bad at 65# - but didn't realize until after. Regardless, legs are jelly and i've been insanely hungry all day.

March 5, 2014 | Unregistered CommenterLauren S

6am with McTuro. Still going strong with the LBBS. Added 5# from last week for 175# x2x10. Hard to believe when I was training for TTD that my heavy 3 was 185#.

Fun WOD and got to partner with the lovely Joy! 75# and jumping pull-ups in 4:21. Joy then went on to beat me by 3 seconds. Legs felt like jello after this.

March 5, 2014 | Unregistered CommenterLinda

Shawn, everyone needs quads. Even if its just so you fill up a pair of short shorts. I'm talking aesthetics here, athletic specificity is secondary.

Knicks still suck.

March 5, 2014 | Unregistered CommenterNoah

LBBS 225x3, 255x3, 280x10. Happy to get 10 here. Had a couple still in the tank

WOD in 3:40. Took awhile to recover from that one

March 5, 2014 | Unregistered CommenterDan L

Garage Gym

2x10@155. Up 10# from last week

WOD scaled some
Front Squat @100# 15-12-9-6-3
Strict Pull Ups 12-9-6-3-1

Jelly Legs...but at least they're thicker than Tyson Chandler.

March 5, 2014 | Unregistered CommenterRob F

Post cinco. Group class numero once.

Was so happy to get my ass to the gym today. I contemplated trading a workout for some rest at home, but deleted that idea because 1). I 100% would NOT have actually rested because I am a spaz. 2). I knew I'd feel so much better post-workout, and bo was ON. THE. MONEY. One hour post WOD, and I'm feeling fan-bloody-tastic. Holler.

Was paired with Denae (so sorry if I butchered your name!) again this week on the squats. It's so great to work with someone with a lot of experience. We both did 45#x4, 80#x4, 110#x4, 120#x10x2. This was another 5# jump for me. Was skeptical about completing this, but I did it! I am becoming more comfortable with movement, using breath and staying super braced (which is tough for me because I'm lordotic and my ribs love to be apart).

WOD. Was my first time front squatting in a workout. Tur (Ro) helped me decide on 63#, which felt just right. Need to work on the cleans, and keeping my elbows lifted. I did jumping pull ups, and jammed through them. My entire body was trembling in last two sets. Finished in 5:02. My legs are toast. BURNT toast. I LOVE IT.

March 5, 2014 | Unregistered CommenterLaura a.k.a Dubie


Anyone can potentially be a contender in MMA. The reason that you don't see traditional styles of kung fu, Karate or any purist style represented is because they all proved totally inadequate in actual combat. As MMA became a true professional sport with top dollar prize money on the line, only the most effective methods of fighting remained in the sport and anything that clearly didn't work got phased out. Natural selection at it's finest.

March 5, 2014 | Registered CommenterDavid Osorio

6am with McD and Arturo...HUGE CLASS!

LBBS - was able to add 5# and hit 100# this week. Need to work on bracing and my depth. Great pointers from Ro...thx

WOD - in 6:50 @ 55# with jumping pull ups. Still fighting a cold so I was gassed pretty early.

March 5, 2014 | Unregistered CommenterNan


Wrist Rehab....


March 5, 2014 | Unregistered CommenterJakeL

Blahh OK so my shoulder has made no signs of progressing anytime soon so unfortunately I had to make a tough decision tonight. Decided to put my account on hold and find some alternatives (squats on squats) until I get this stuff sorted out. Hoping this will stomp the kinks out once and for all. I'll definitely be dropping in to say hello and good luck to everyone participating in the open!!! Miss you guys already!!

March 5, 2014 | Unregistered CommenterKatie Harpz

Wendler Three Week - Part Two

185x3, 205x3, 235x15

Accessory WOD @115lbs and 8-7-6-5-4 strict chins:

Finished in 7:08

March 5, 2014 | Unregistered CommenterSamir Chopra

While I was walking along fifth avenue on my way to the gym today I looked up from my iphone and saw a young woman, who was perfectly healthy except that she had had her left leg amputated. I am pretty sure I audibly let out a soft groan of frustration for her. 30 seconds later I saw a very tall thin man, dressed in a nice suit and dark jacket collapse into a seated position on the sidewalk for what looked like absolutely no reason at all. It was as if the puppeteer who was manning the strings decided to stop suddenly. He must have been 50 feet away from me. I stopped dead in my tracks and watched for a couple of seconds. I could see him looking around and speaking to a woman who happened to be right next him. He was in no distress, no apparent pain or discomfort. I quickly walked over in time for him to ask me If I would please pick him up and stand him on his feet. Of course I obliged, still very confused as to what had happened. As i was picking him up it struck me how light he was. He felt like a bag of bones. I got the man to his feet and he immediately told me that he had muscular dystrophy and that he had no quadriceps muscle with which to support his body with. He had taken one wrong step and simply crumbled to the ground. He thanked me and kept on his way. It appeared he had to walk with his knee join locked so as to stack his bones on top of another to avoid collapsing.

....and I have been upset that my wrist is tweaked. Today was a good lesson in being thankful.

March 5, 2014 | Unregistered CommenterJakeL

6:30pm with McD and Ro and a welcome big to Whitney joining the coaching staff

Back Squat felt solid. 325# x 9

WOD: 4:27
All squats unbroken
Pull ups were the limiting factor. I had to break 12 and 9 round into 2 sets
I need to practice pull up with a bit more volume work.

March 5, 2014 | Unregistered CommenterPierre Davidoff

@Jake: Thanks for that story.

March 5, 2014 | Unregistered CommenterSamir Chopra

@Katie - That's a bummer. On the plus side you HBBSquated like a pro tonight. Speedy recovery!

LBBS: Rep-out 165# x 6 - need to commit and speed the whole thing up and do a better job in general.

Work-out: 6:09 - 75#, kipping pull-ups. Front squats unbroken, felt fine. Kip swing was disjointed and broken up too much. No chance on C2B today.

It's always the days when you almost don't make it to the gym that you feel the best when you walk out. So much so that as you're leaving you're convinced you're pumped for the fights on Saturday.

March 5, 2014 | Unregistered CommenterLauren

Ohhh nooo Katie I will miss you!!
@jake wow powerful!

March 5, 2014 | Unregistered CommenterNancy

@Jake. Wow. Thank you for sharing. You're picking up what the universe was puttin' down for you today. Gratitude is powerful stuff and we all have quite a lot to be thankful for.

4:30PM group with McRo

LBBS: bumped training max up by 10#, and the percentages were a lil squirrelly so the actual sets were a touch higher than the calculator spit out.
45x5, 95x5, 125x3, 145x3, 160x6 (rep out)
Happy with this. May have had 7 or 8 but I started to lose my chest and tension a bit so just cut it. I pretty much do this with every rep out, leave 1 or 2 in the tank.

WOD: Time: 6:17.
73# (too lazy to put on sectionals) and scaled the kipping pull-ups to 12-9-6-3-1 because pull-ups haven't been as strong lately and I tore pretty bad a week or two ago and don't want to tear again, esp before we know what Saturday's WOD is. Fun times. broken something like this:
FS: 8-7, 7-5, 5-4, 6, 3
PU: 4-4-4, 3-3-3, 2-3-1, 3, 1

then shadowed the 5:30 and 6:30 group classes! thanks to all who let me dip my toes into coaching/cueing a bit tonight. excited to get goin!

March 5, 2014 | Unregistered CommenterWhit H

South Bklyn making CF main site page 2 days in a row!!!

March 5, 2014 | Unregistered CommenterRob F

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