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Back Squat / Front Squat | WOD 9.14.16

Back Squat / Front Squat

Back Squat: 2 x 12 Linear Progression
Front Squat: 2 x 8 Linear Progression

Heavier than last week.

Back Squat: 70% x 2 x 2
Front Squat: 70% x 2 x 2

Every other exposure is a de-load so these should feel light.

Post loads to comments.
Exposure 5 of 8

For Time:
50 Russian Kettlebell Swings 32/24kg
400m Run
30 Toes-to-Bars

Baller status for doing the swings unbroken, but 3-5 quick sets is appropriate. The run starts to 4th Ave, then to 3rd ave and back to the gym. Toes-to-Bars are the higher skill movement in this triplet chipper, so even small sets of 3-5 are ok. Sub T2Bs with Hanging Leg Raises, Hangng Knee Raises, or 60 AbMat Sit Ups as needed.

Post time and Rx to comments.


Behind the Desk: Juan Lopez

You all love the Underneath the Hoodie series and now we’re bringing back the Behind the Desk series, about our beloved and much appreciated Front Desk staff. These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together.

Last time, it was Toni SAnd now (drum roll, please), introducing another new front desker...

Name (and any nicknames): Juan Lopez, aka Juanito, aka JuanLo (no relation to JLo)

Where were you born and where did you grow up? I was born in New South Wales Australia, where my dad lives, and moved to Park Slope with my mom when I was almost ten years old, and spent the rest of my childhood here.

How long have you been CrossFitting, and how did you arrive at CFSBK? I took Foundations in January with Chris Fox and I’ve been CrossFitting at SBK ever since. I heard about CrossFit through my girlfriend, Jenna J., whose been at CFSBK for several years.

What are three (non essential like food and water) things you can't live without? Pizza, pizza, and pizza.

Did you have any mentors or heroes growing up? Roberto Clemente, a right fielder for the Pirates in the 60s and 70s. In addition to being a great baseball player, he did a lot of good off the field, including volunteer and humanitarian work.

What are you up to when you're not at 597 Degraw Street? When I’m not at the gym, I’m actually spending a lot of time at another gym, boxing. Boxing is huge part of my life, and eventually I would like to turn pro. I know I will regret it if I don’t give it a shot.

What's the first movie or album you ever loved? Bad, by Michael Jackson, on cassette. I played that album over and over. (Still do)

Yesterday's Whiteboard: Rest Day
Ask a Swole Woman: Am I Doing Enough? The Hairpin
Don't Be a Cheerleader: 10 Pieces of Advice for CrossFit Coaches Inside the Affiliate
What Not to Talk About on Competition Day PurePharma

Reader Comments (22)

6am with Ro and McDowell

Recovery squats - 235x2x2, 195x2x2 - nice and easy

Metcon - 4:09 Rx'd - took it a little easy on the run to save myself for the T2B. Was trying to go unbroken but came off the bar at 26 and had to do 4 swinging singles to finish it out.

September 14, 2016 | Unregistered CommenterDan L

6 AM with McRo. I did 6 AM because I had a 9 AM meeting...which I just found out has been rescheduled to 9:30. *crabbyface*

(6 AMers, I love you, but I do not love 6 AM.)

Squats: LBBSQ 135x12x2, FSQ 105x8x2. Will probably jump 10# on both next week. This is not to say that 12s were fun. They are not. They sucked.

WOD in 6:28 with situps -- I was nervous about doing both KB and T2B in the same workout. Should have fed off Val's competitive spirit and hung onto the KB for all 50 reps (I did 40-10). In other news, I continue to run #SlowAF.

September 14, 2016 | Unregistered CommenterStella

LBBS: 195 x 5 x 2
FSQ: 165 x 5 x 2

RIP de-load exposures for me - will not be in class on Saturdays for the next month or so, so have to squat heavy on Wednesdays now instead. Belted for these, which helped make these feel pretty good.

WOD: 5:13 with sit ups (hands still recovering from synchronized C2B madness). KB unbroken.

September 14, 2016 | Unregistered CommenterKayleigh

I dunno about you guys but I think that Juan Lopez is pretty great.

September 14, 2016 | Unregistered CommenterJJ

6am with Ro and McDowell

Squats - 255x2x2, 205x2x2 - Easy

Metcon - 6:53 Rx'd - unbroken swings, though somehow finished them last - maybe I'm swinging too high? slow run, then totally broken t2b. I've been practicing kipping 5s in warmups, but couldn't get that going while fatigued - gotta keep working.

September 14, 2016 | Unregistered CommenterDan G.

Juan's an all-around great guy and always cheery at the front desk. But I will NEVER get into the ring with him.

Tuesday night's anti-gravity (AKA the Ro Hour):
1 RM of a 20-pound weighted pullup. I tried three attempts at 25 pounds but no dice.

September 14, 2016 | Unregistered CommenterGerry M.

Welcome Juan. We should talk cricket (given that you spent ten years in the home of Australia's strongest state side) and boxing sometime. And thanks for reminding us all about Roberto Clemente. He was a boss and died way too early. A very outspoken man in his political views. This link gives some good background on him: https://mlbforlife.com/2012/12/27/roberto-clemente-facts-most-dont-know-part-2-dr-martin-luther-king-jr-and-vic-power/

September 14, 2016 | Unregistered CommenterSamir Chopra

Shout out to Juan, who is always an excellent classmate and desk admin (although whenever he passes me on lap 3 of a mile run, which is pretty much whenever we do those, I have to curse him bitterly)

September 14, 2016 | Unregistered CommenterChas C.

Wednesday at the gym-
mobility work on hamstrings and shoulders
5-3-3-2-2 pull up pyramid. Should have been 5-4-3-2-1, but couldn't get 4 after 5, next time.

8 AM class with Ro
2x12x120 back squat + 2 to try out a correction
1x6x120 front squat
1x8x120 front squat.
pushing my hips back made a huge difference on these.

metcon in 4:05
24k bell, knee raises.

kipping practice and some weak d/u practice after class.

September 14, 2016 | Unregistered CommenterCharlesS

Juan is a great addition to the desk- always super calm and helpful.
Roberto Clemente ++

September 14, 2016 | Unregistered CommenterCharlesS

Nice write up on our JuanLo. I'm a big fan and look forward to pro days. The best is when Juan thinks he doesn't have a skill and you say, "just try" and he nails it on first attempt. That's nearly always.

I won't be here for Saturday squatting so did 's 2 sets of 5 at 75%. 120/100. OK but had me a little tired. Went 5:08 on the WOD. Used a 20kg bell thinking there was no way I could RX but I did the 20kg unbroken so maybe.... Did kipping knee raises. Because of the team series and not wanting to miss AG I haven't had a rest day in the past 10 or 11. I'm going to make up for it next week!!!

September 14, 2016 | Unregistered CommenterShawn

10am class
Back is a little tired.

WOD with 32kg bell and sub row. Didn't plan on doing the swings unbroken but Charlie and Jess kept going so when I got to 30 I figured what the hell. Finished in 6:01.

Then spent 35+ minutes looking for parking in Park Slope for breakfast.

September 14, 2016 | Unregistered CommenterFox

Juan, cheers on the write up! You're going to have to teach me your one-two.

I have a 20% off coupon on $130+ of Reebox gear that expires on 9/30. If anyone wants it, let me know. Can be used in store (need the physical coupon) or online (with the code). Someone has to need new kicks.

Mixed it up at the 10am today with Jeremy and Brett.
BSQ: 2x12 @135#
FSQ: 2x8 @ 115#
Felt good, although lower back always cashed after doing Monday's workout this cycle.

Metcon in 5:19. 24kg KB (36, 14), the run and leg raises. TTBs are starting to make an appearance but not ready for 30 reps. Swings were fast but my wrists started give. Making progress on the lifts and the conditioning.

September 14, 2016 | Unregistered CommenterNikhil

Yay Juan!

10am with Jeremy and Brett.

210 x 5 x 2

165 x 5 x 2
If I remember to look up, it really helps.

WOD in 6:02 Rx

KB swings unbroken. Tried to pace myself on the run because I knew T2B were going to be hard. Did a set of 4 and some doubles but couldn't get it together really and resorted to fast singles after that. Whatever keeps you moving, I guess!

September 14, 2016 | Unregistered CommenterCharlie

Been away from the blog for a week and missed some good stuff. Great write-ups on fellow coach JB, newest AOM Sasha and new-ish FDer Juan. Not to mention Melo looking cute as hell working out preggers. All great people and it's always great to learn a little more about everyone's journey to where they're at now. So happy to be a part of this community where we can celebrate and highlight a diversity of people.

Today's squats:
Bsq: (45x10x2, 135x5, 155x3) 175x12x2
Fsq: 155x8x2
-so many reps! But still manageable and still moving well. Planning for another 10# jump on each next week.

6:02 rxd
-kbs unbroken, run was a run and toes to bar broken. Started with 6-4 the it was mostly 3's. Happy with this as I thought my hands wouldn't hold up and I'd have to modify to sit-ups.

Deadlifts: 250x4x3
Hspu's: 3x9 with 2 abmats.

Wod: emom
1) 15 wall ball, 20#, 9ft
2) 15 sdhp, 75#
3) 15 box jump, 24"
-did 2 rounds of this at men's Rx with no rest in between. It was tough. A little beat up from our Monday team series madness so knew I didn't want to do 5 rounds. This was short, yet challenging and appropriate.

Team series workouts...yes, all 4 of them within 2 hrs. Fun but don't really want to do that again next month. You can read Fox's recap on that in yesterday's post. But, I did hit a 175 hang power clean with only 10 secs left, after failing 3 times!

September 14, 2016 | Unregistered Commenterlady fox

@ Jess - I love your least minute scorze! Reminds me of your muscle ups during the Open. Way to hang in there.

September 14, 2016 | Unregistered CommenterShawn


Humbled to do WODs next to you.

September 14, 2016 | Unregistered CommenterKarina

4 rounds
:10 c2b pull up hold (green, then blue band for 2)
3 ring dips (unbroken)
10 pause OHS 15kg
:10 ea single arm handstand hold

BSQ - 70kg x2x2
FSQ - 50kg x2x2

50 KB 24kg (30-20)
400m row
30 T2B (sets of 3 -- 2nd worst t2b performance of recent times)

Then I took a great yoga class, exactly what I was looking for, and Elaina simultaneously took the kids class, which worked perfectly

September 14, 2016 | Unregistered CommenterLauren

After rolling my ankle Monday, I was pleased to find that standing on it and squatting is okay! Just walking hurts!

HBBS: 112.5 12x2
Fsq: 97.5 8x2

WOD: skipped running or rowing. Did KB swings at 24kg unbroken, then went straight to TTB in 7-7-5-2-3-2-1-1-1-1... That grip though!

This was the perfect workout for a messed up ankle! Phew!

September 14, 2016 | Unregistered CommenterAllie B

Oops I meant 60kg on the front squat.

Also wanted to say Juan, like Toni, is a great addition to the front desk staff. We are so lucky to have such an awesome crew at the front desk.

September 14, 2016 | Unregistered CommenterLauren

LBBS: 160x5x2
FSQT: 120x5x2

Lower back feeling better but still wore a belt.

WOD: Rx'd in 6:47

Swings: 35-15
Run: always slow
T2B: 5-5-5-5-3-1-1-3-2 probably would've saved a little time if I didn't walk to the chalk bucket in the middle of the room in between each set.

September 14, 2016 | Unregistered CommenterKLove

BSQT: 135x2x12
FSQT: 115x2x8
wowza the 12's are a doozy.

WOD: 4:50 with 24kg, run, TTB
pleasantly surprised with unbroken kettlebell swings. not pleasantly surprised i couldnt do my TTB 12-10-8 (and instead had to do 12-8-5-5). you win some, you lose some.

September 14, 2016 | Unregistered Commenterjonathan g

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