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Back Squat / Front Squat | WOD 9.28.16

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 13 of 16


3 Rounds for Time:
30 Double-Unders
200m Run
10 Burpees

The goal is to push the pace on this one and try and finish before the hurt kicks in. Sub 10 attempts or 75 singles for dubs as needed.

Post time and Rx to comments.

Behind the Desk: Lynsey Roddham

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 Juan L. And now (drum roll, please), introducing another newish front desker...

Name (and any nicknames): Lynsey Roddam, aka Lynz, Roddam, Rodderz, or Rodney.

Where were you born and where did you grow up? I was born in a town called Middlesbrough in the North East of England where people are often referred to as "smoggies" (mainly by opposing soccer supporters) due to the pollution emitted by the industrial power stations! I was then brought up in a market town from the age of 7 in North Yorkshire called Northallerton. Think Sheep, Yorkshire tea, Yorkshire puddings, and lots and lots of gravy, as well as phrases such as “ee by gum” and “aye up.” Baffled?! You can find more examples and translations here!

How long have you been CrossFitting, and how did you arrive at CFSBK? I briefly started CrossFit in London back in June(ish) 2015. Shortly after we found out about our move to New York so I put it on hold and started again in January 2016. We live just around the corner so CFSBK is our nearest CrossFit, which incidentally we're thrilled about because it's clearly the best one!

Any front-desk public service announcements? Please put your kettlebells and dumbbells back in the right order! :)

Ask me about that time I... Texted David O. to ask him if he wanted me to dye his sheep costume!

What are you up to when you're not at 597 Degraw Street? I'm always at 597 Degraw Street.

What are three (non essential like food and water) things you can't live without? Good people, positive vibes, and Yorkshire tea!

You have friends or family coming to visit from out of town. What do you take them to do in NYC? Even though Rob and I have only been here for just less than a year we've had soooo many visitors, so I'm pretty much an established tour guide! The first thing, especially if they've never been here before, has to be a walk along Brooklyn Heights promenade towards Brooklyn Bridge Park, usually followed by a stroll over Brooklyn Bridge. It offers great photo opportunities and a cultural slap in the face. Especially when the biggest city your visitor has ever been to is Leeds, West Yorkshire with a population of 750,000 and where the tallest building sits at a staggering height of 370ft! We always take guests to our favourite restaurant in our neighborhood: Al Di La and an NYC trip wouldn't be complete without a roof top view in the form of Empire State Building, Top of the Rock, or a rooftop bar hop! Finally, for those who get truly starstruck, a visit to 66 Perry Street (Carrie Bradshaw's house!). 

Favorite and least favorite lift:  My favourite lift would have to be a Split Jerk or a Deadlift. My least favourite lift (its not a lift!) is anything involving running. Literally my most hated thing in the world.

Yesterday's Whiteboard: Rest Day
Proteins Preserved on 3.8 Million-Year-Old Eggshell Are a Portal to "Deep Time" Atlas Obscura
The Kids Are All Fit CrossFit

Reader Comments (15)

Middlesbrough eh?

Under Lynsey's warm, welcoming and seemingly greatadditiontotheCFSBKfamilyness, I always sensed that she was a football hooligan at heart. Suspicion confirmed!

September 28, 2016 | Unregistered CommenterJay-Star

Great interview! Happy to have you here Lynsey!

September 28, 2016 | Unregistered CommenterLauren

830 last night

DL 3x3 #295
HSPU w/ 4inch deficit 7/7/5-2

Moved very well on the deads. HSPU almost got through all 3 sets of 7 unbroken. Will look to add a few more reps each set next week.


Weird one legged thingys w/ white KB
#55 DB bench press
Chinups unbroken all sets.... added #10 on the last one

September 28, 2016 | Unregistered CommenterSean

Hi Lynsey! I cannot wait to ask about this sheep costume story.

7 AM with McRo

LBBSQ 145x12x2. These sets brought to you by the number 12 and the letters H, E, L, and L.
FSQ 115x8x2. Oddly, my *right* wrist was cranky on these. Normal people whose wrists have never been busted sometimes feel wrist discomfort on FSQ, right? I think this is probably that?

WOD Rx 8:33. Double unders were actually pretty smooth! Running, as usual, was not.

September 28, 2016 | Unregistered CommenterStella

Oh yeah .. shout out to Coach Ro for showing me a fantastic muscle up progression exercise.

September 28, 2016 | Unregistered CommenterJay-Star

Greetings from the West Coast. Dropped in at NC Fit (formerly Nor Cal CF)

Heavy single OHS - hit 225 - 20# PR! I've been traveling so much for work lately all of my PRs have come on the road.

Then a variation on an Open WOD

10 minute AMRAP

30 DUs
15 OHS 75/55

Got 7 round plus 41 reps

September 28, 2016 | Unregistered CommenterDan L

Lynsey is a a superstar.

September 28, 2016 | Unregistered CommenterCharlie

Management: Are we getting the FGB shirts from same place as last year? Thanks.

September 28, 2016 | Unregistered CommenterJoy

My sheep costume is still this boring white.

Joy: yes

September 28, 2016 | Registered CommenterDavid Osorio

lots of mobility this morning plus 5-4-3-2-2 pull-up pyramid- a bit of a plateau.
10 AM class with Brett and Whitney.
yay for tabata jump rope warmup- backwards
jump rope ftw
2x12x115 back squats.
2x8x115 front squats.
Backed off a little in weight to get my positions
correct. felt much better.
Metcon in 6:47 with 75 single unders.

September 28, 2016 | Unregistered CommenterCharles S

I <3 Lynsey. Literally- you're gorgeous and so friendly!! Id like to point out that the front desk crew is a pretty good lookin' bunch. Must be a marketing strategy... Or just Crossfit!


HBBS: 117.5 12x3. So proud to be here on these! Not grindy or slow. I am proud to end up at 120 getting a fast metabolic stimulus next week. I feel strong! Next I just need to do "light" pause squats at 163 for reps like lil JB and I'll really be something special!!

Front squat: 105 8x3. No prob here either.

WOD: 7:24 RX. First time running in 2.5 weeks! Kept my ankle wrapped with an ace bandage for extra-security but it felt great! Yay! DUs were very broken up: part trip-ups, part lack-of-stamina. I'd like to see trump try some DUs and see how good his stamina is.

September 28, 2016 | Unregistered CommenterAllie B


HBBS: 165x2x2
FS: 135x2x2

My back is still SO sore from Monday's DLs. Unreal

Wod RX in 6:18

September 28, 2016 | Unregistered CommenterJenny M


low bar squat testing for my wonky hip:
1 set of 20 reps @ 50% of 1RM
time: 1:13
breaths in first :20 after set: 5.5

then tempo FSQ: 95x3x2 (33x1)

WOD in 5:50 RX'd
super fun one :-)

September 28, 2016 | Unregistered CommenterWhit H

Lynsey is the sweetest! Great interview! And I have def seen her arranging the KBs more than once!

LBBS: 180x3x2
FSQT: 135x3x2

85% for both. Legs are feeling strong, Tipping issues have improved but aren't gone. Lower back is still sore from DLs.

WOD in 8:48 Rx'd

DUs were a mess today.

September 28, 2016 | Unregistered CommenterKLove

Thanks for the lovely comments everyone. You've put a smile on my face! It's great to be part of the team!

October 6, 2016 | Unregistered CommenterLynsey

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