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Front Rack Step-Ups / Chin-Ups | WOD 1.4.17

Front Rack Step-Ups / Chin-Ups Superset*

1A) Front Rack Step-Ups

Perform 3 x 8-12 reps on each leg. Start the cycle light enough to make 12 reps on each leg without too much difficulty, and move up in weight week to week from there. Use your non-dominant leg to set the weight and only do as much weight and as many reps as that side can perform. The end goal by the end of the cycle is to perform 8-12 good reps on each leg with about 1/3 of your Back Squat 1-rep max. Use a height that allows you to be at full depth (hip crease below knee) when the working leg is on the box. Come to full standing using the working leg before the trail leg touches down for balance. Do not use the trail leg to help you stand up. Use the trail leg as little as possible to push off from, and use a tempo in which the down/eccentric phase of the movement is slower than the up/concentric phase. The barbell comes off the floor. Stop the set when you’re not sure you can do another rep or two (i.e., do not bail a bar on a box).

1B) Chin-Ups or Supinated-Grip Body Rows

Perform 4 sets of max reps. Once you can no longer clear your chin over the bar, your set is over. Each rep starts from a dead hang. Initiate the movement by pulling the shoulders down away from the ears and pull the elbows as far down and back as possible. If you can touch your chest to the bar on each rep, then do it. You should really be feeling these in your lats.

Perform 3 challenging (but submaximal) sets of 2-4 reps using bands or a small partner assist as needed to achieve full range of motion, followed by a 4th set for max reps. These should be tough sets in a low rep range with the goal of performing around 10-15 total reps. If you can do them unassisted but only 1 at a time, then pepper in as many singles as you can in between sets of Step-Ups during the lifting segment. Start and finish the superset with a set of Chins to get all 4 sets in.

*Superset means that you perform a set of exercise A (in this case the Press) and then after a short rest, 30 to 90 seconds, you perform a set of exercise B (in this case the Chin-Ups or Supinated-Grip Body Rows). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.

Post work to comments.
Exposure 3 of 8

AMRAP 10 Minutes:
30 Double Unders
15 Power Snatches 75/55

*Bias larger bumps on smaller bars if you're going to bail, or avoid bailing.

AMRAP 10 Minutes:
30 Single Unders
15 Power Snatches 55/35

*Bias larger bumps on smaller bars if you're going to bail, or avoid bailing.

The Power Snatch is meant to be in the light side but in the spirit of prepping for the Open, if you can do the Rx'd weight then go for it.

Post rounds, reps, and Rx to comments.

Coach Katie gives Beatriz a tactile cue as she sets up for a Snatch

Evan H. on the Look, Feel, Perform Better Challenge

As we mentioned yesterday, the 2017 Look, Feel, Perform Better Challenge kicked off on Monday, but you still have until the end of the day tomorrow to sign up! So here's one last appeal to take part in what has been a life-changing experience for many CFSBK members. Today we're bringing you some thoughts from one of last year's participants, Evan H., who has since left us for the greener pastures of California. Enjoy!

What was the most positive change you experienced during last years challenge?

The most positive change was my perspective on how I treat my body. Whether it's the food I eat, the time I spend stretching, or the sleep I get at night, I've learned that each element deserves time & focus.

What was the biggest challenge to overcome, and how did you deal with it?

The biggest challenge has been preventing long term eating slips. A big focus has been shifting my perspective on the quality of food I'm consuming. As life gets busy, it is easy to slip back into old habits because of convenience. When I find myself making too many food compromises, it's usually because I'm not planning my meals. Stopping & refocusing on meal planning is key.

What has been the biggest lasting change from last year?

Honestly, I feel really good. I have way more energy than I thought.

Will you be participating again this year?

I wish! Maybe I'll participate remotely.

Thanks, Evan! Turns out he is following along on the LFPB Facebook group! See the Challenge Overview page to learn how you can get your New Year started right!

News and Notes

  • The results of our most recent Lost and Found clean out are in and [tears open envelope] yes... it looks like we have a lot of your stuff! See the Flickr account and claim your sad, lonely posessions before we donate them to CHIPS.
  • Don't forget about the Iron Maidens Lift'n'Learn session this Sunday at 2pm. See the event page for details! 
  • BarBend just published a great article by CFSBK resident anthropologist Katie H. Check out "The Shared Meaning of Community Fitness." It's a great read that's sure to strike a chord among CFSBKers.

Tic-Tac-Toe CrossFit Jääkarhu
A Sober Utopia Pacific Standard

Reader Comments (14)

If you are a lover of useless facts, we want you on the SBK "Brainz n Gainz" pub quiz team! We are starting back up tonight after a holiday hiatus. If you're LFPB-ing and don't want alcohol, don't worry, you won't be the only one sipping seltzer.

8:30 PM at The Rock Shop on 4th Avenue. Right by the gym, so feel free to drop by after class. Hope to see you there!

January 4, 2017 | Unregistered CommenterStella

7 am CrossFit Asphodel, Hong Kong

Cfsbk is well known here: one of the coaches follows our Instagram account and another knows our website because he's a big fan of the Starting Strength program. Thanks to Dylan K. for the recommendation.

Front squat:
185 x 3 x 4
The third set was tough but the last one better after the coach told me to slow my descent and breathe deeply between reps. Still getting used to the kilograms: the weights are not Rogue and thus are not color coded.

3 rounds with a 3 minute rest in between of:
250 meter row
20 thrusters
20 kb swings

Finished in 15:48. One difference here is that the coaches sometimes tell you what weight to do during the WODs, which can be humbling: mine was 70 lbs for the thruster and 54 for the kb, both below RX (kb slightly so.)

January 4, 2017 | Unregistered CommenterGerry M.

6am with McRo

Step Ups - 3 x 8 @ 65#
Chins - 3 x 8
Missed last week but still jumped to where I wanted to be by now. Left side is wildly weaker than the right.

Metcon Rx - 3rds + 30 reps
Went way too hot out of the gate which cost me. Lots of time catching my breath. Should have finished 4 rounds. On the plus side, cycling the snatches in sets of 5 was feeling smooth.

3x10 GHD

January 4, 2017 | Unregistered CommenterBrendan B

6 AM class at flagship crossfit in SF.
5x10 front squats at 65/75/85/95/105
up from 95 on saturday- felt good about that.
Fun metcon-
5 2 minute amrap's
5 squats
3 push-ups
1 box jump @30"
one minute rest, start where you left off
31 rounds plus 6 reps.

January 4, 2017 | Unregistered CommenterCharles S

meat CSA pickup tonight 6-8:30, plus some eggs for sale

January 4, 2017 | Unregistered Commentermichele

All the lifting this morning, because IM...

Bench Press (with a slight pause): 105 x 4 x 6

Step Ups: 80 x 8 x 3

Chin Ups: 4-3-4-3

Deadlifts: 135 x 5, 225 x 5, 265 x 5, 285 x 5

January 4, 2017 | Unregistered CommenterKayleigh

Did some fun stuff before all the awful stuff from today's group class programming
Sumo DL 305x5x3
1-Arm High Pull 50x8x3
1-Arm Press 50x8x3

Group class seemed like it exposed all of my weaknesses in one hour.
Step Ups

AMRAP 10 Min
30 Dubs
15 PSN 75lbs
5 Rounds + 40
I haaaate this workout. Tripped on first 2 rounds of dubs and generally couldn't breathe.

January 4, 2017 | Unregistered CommenterFox

Final day in California! It's been a blast but I can't wait to get back to Brooklyn and get back to WORK!!! I miss the gym and everyone there, time away only makes me realize how lucky I am!

Some workouts/Activity:

Posted the previous workouts, then we went on a day long bike ride (California is HILLY!) And a different day we went for a long hike through the mountains.


Weighted Pull-Up
+73lbs x3 x5

45:00 EMOM
A: Row Max Cals
B: 1 Round of Cindy
C: 1 Round of Dumbbell "DT"

1.5 Hours of Spikeball at CrossFit HQ

Handstand Push up and hold practice
3 Rounds
20 DB Split Snatches 70lb
13 Burpees

3 Rounds
15 FSQ 115
30 Box Jumps 24"

5 Sets
1 Strict Muscle-Up
2 Kipping Muscle-Ups
3 Strict Ring Dips

January 4, 2017 | Registered CommenterDavid Osorio

Make-up post:

Monday @ 7:30 pm w/JB & Ro: 115# on the push jerk EMOM complex; 14-something on the metcon, Rx'ed.

Tuesday @ 6:30 pm w/Whit doing today's work: 65#x8x3 step-ups, 3-4-4-5 chins. 4 rounds+10 on the metcon, subbing singles (not a workout to practice doubles in). Didn't do so hot cycling the snatches but worked hard on positioning in the later rounds.

48 hours in for LFPB and feeling... pretty good? A little hungry in the afternoons but generally ok? Reminded about how high-EPA fish oil impacts one's digestive system after a few months without it? (TMI?) Back to morning classes tomorrow!

January 4, 2017 | Unregistered CommenterChas C.

Independent study

Step-ups 45x12x3 these sucked today. Holding front rack was brutal. Almost failed rep 8 on the 3rd set on both sides but then rallied.

Didn't have any smaller bars to warm up for snatching or small bumper plates, so made up my own WOD.

Every minute on the minute x 9 (3 each)
A) 10 Burpees
B) 20 Kettlebell swings 16kg
C) 7 calories on the SkiErg

Pretty tight turnaround. 4 rounds would have gotten brutal. 5 mega gnarly. Was fun.

January 4, 2017 | Unregistered CommenterKarina S

1a) EMOM x 10
3 Squat Clean Thrusters (started at 68 and finished at 113)

2a) DB Step Ups 3x8 (17.5#, 20")
2b) Strict Toes to Bar 3x8

3a) Yoke Walk 50’ x 4 reps (195, 245, 295, 315--all unbroken)
3b) Handstand Practice for about a minute

4) Assault Bike Conditioning
6 Sets 10 Calories at MAX EFFORT. Rest 2 minutes between sets
:26, :30, :28, :30, :32--sadly I only had time for 5. this hurt real bad.

Yesterday AM:
1a) Sumo Deadlift 3x6 @ 185#
1b) DB Bench Press 3x8 @ 35#

2) EMOM x 20 Minutes
a) 5 C2B Pull Ups
b) 5 Matador Dips

Yesterday PM:
3a) 50’ OH Yoke Carry x4 @ 205# (HARD! but unbroken)
3b) 5 Strict Wide Grip Pull Ups (blue band assist)

Bonus Work - 3x10 each of bicep curls and tricep extensions...then Active Recovery class.

January 4, 2017 | Unregistered Commenterlady fox

Step Ups: 33#, 8 each round
Chin Ups: 9-9-8

WOD: 3 rounds + 30 dus

Did sets of 5 the entire time, but I think it was a mistake! I think it might be what you call red-lined? Heartrate was super spiked I took really long breaks. Maybe I would have done better doing sets of 3 with shorter rests? Or singles? I'd like to try another time just to see how it feels.

I'm so exhausted. Maybe it's from quitting sugar... or waking up two days in a row at 5am... or starting a new diet, but I am exhausted. Hm. Probably shouldn't have stayed at the gym all night yesterday. Can't wait for rest day Friday.

January 4, 2017 | Unregistered CommenterAllie B.

Yoga class was just the thing tonight.

10 min EMOM:
Even: Snatch Pull, Snatch -- 63, 73, 83, 88, 93 -- solid
Bonus attempt at 98 and bailed backward -- overzealous
Odd: 5 Butterfly Pull ups -- kinda wonky

10 min EMOM:
Even: 2 Jumping Bar MUs -- 24"x2, 22"x2
Last round some attempts at regular Bar MUs -- no dice
Odd: 2 Ring Dips, 2 Kipping Dips

20 min row -- easy pace 600-700 cal/hr
10 Box Jumps every 5 mins : 24"x2, 30"x2
Last round 12 attempts at 36" -- made 4 good ones, landed 4 but couldn't keep balance, 4 knee landings

Rode home ran upstairs, realized I forgot meat CSA / 4 dozen eggs and rode all the way back again. Argh!

January 4, 2017 | Unregistered CommenterLauren


step ups 52x10. Added reps which was brutal. Next week I'm going up in weight instead.
2-2-2 chin ups. Arms were too blasted. Oops.

Wod: 4 rounds plus 31 reps.

January 5, 2017 | Unregistered CommenterJenny M

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