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Front Squat / Back Squat | WOD 2.22.17

Paused Back Squat / Paused Front Squat

Paused Back Squat:
3 x 5

Use about the same weight you finished the sets of 10 last cycle. Move directly into...

Paused Front Squat:
3 x 5

Use about the same weight you finished the sets of 10 last cycle.

Pause for a 2 count at the bottom of your Squat before driving back up. Have a rackmate count the pause for you.

Post loads to comments.
Exposure 1 of 8

3 Rounds for Time:
30 Russian Kettlebell Swings 32/24kg
20 Burpees

Post time and Rx to comments.

With all the much-derserved hubbub around Iron Maidens and the Open, let's not forget about all the CFSBKers diligently doing the Look, Feel, Perform Better Challenge. Coach Fox checked in with the wonderful Allie B. to learn more about her Challenge experiences so far. Are you also doing the LFPB Challenge? Let us know how it's going in the comments!

Last Chance to Register for the CrossFit Open and Sign Up for Intramurals!

By the time you've read this, the Open Workout 17.1 countdown clock will have ticked down to just ONE day. You know what that means? Yeah, wise gal, it does mean that Dave Castro will announce 17.1 live from CrossFit Louvre in Paris. But it also means time is running out to register!

For the second year in a row, CFSBK is organizing a friendly, in-house intramural team competition during the CrossFit Open. This competition aims to promote a healthy community rivalry and provide motivation for all Open competitors to perform their best each week! Participation is voluntary, and those who wish to participate will be split into balanced teams with team captains assigned by CFSBK management. Team scores will be compiled at the close of each week by the captains using an average team ranking. Last year, we had 72 CFSBK athletes compete in this in-house competition, forming 6 teams of 12 people. We’re hoping to surpass those numbers this year.


Since we will be using overall team ranking as the score, performing workouts Rx'd will still be more valuable to your team than performing them scaled, regardless of how many reps you get. This works well with the intention of the Open: to attempt as many workouts Rx'd as you can while scaling when necessary. If you have to miss a workout (due to travel, injury, etc.), it won't negatively affect your score, since your team score will be an average of submitted scores.

You must be officially registered for the CrossFit Open to compete in the Intramural Team Competition, so go here to sign up if you haven't already! Please remember to sign up for the CrossFit South Brooklyn affiliate and team on the Games site!

Teams are encouraged to coordinate class times, wear fun outfits, and talk smack. Have fun with this! Again, this isn't mandatory, so if you just want to do the Open workouts on your own, you can. If you're interested, sign up here, and get ready to rumble!

News and Notes

  • Longtime members Matt and Alex Katz are moving to Portland, and they're probably going to miss the CFSBK community more than anything else about Brooklyn. Any and all CFSBKers are invited to their going-away party this Saturday, February 25th at 5pm at High Dive (243 5th Ave.), just a few minutes from the gym!
  • Tomorrow's 9am Yoga class with Jaclyn K. cancelled.

Yesterday's Whiteboard: Rest Day
Are Fat Cells Forever? NY Times
Why Facts Don't Change Our Minds The New Yorker

Reader Comments (17)

8am class!

Felt heavy today so went lighter than I thought I would.

Skipped FSQ, cranky left wrist.

WOD Rx'd in 7:03. Burner.

February 22, 2017 | Unregistered CommenterFox

6am w/Ro and special guest Chris Fox!!

BSQ 205 FSQ 185
These definitely make you focus to stay tight

WOD - 6:44 Rx
Got through two rounds kbs unbroken, 18-12 on the third

When do we see our intramural teams?

February 22, 2017 | Unregistered CommenterJames A

Nice work Allie!

February 22, 2017 | Unregistered CommenterJay-Star

Ended last cycle at 115, 105 but went lighter today from IM and to prepare for the OPEN on Saturday :D

105/95. Felt good!

WOD: Also went lighter to be on the safe side, but made sure I did all KBs unbroken!
20kg bell, 6:29

Then did some muscle-up practice across the street:

Banded box muscle up transitions with Green & Red band x 5
Jumping muscle ups, no box, to high-ish rings x3
Dumbbell lat pulls 20# 2x8
Close grip chest pull ups with the metal thingy 2x3

LOTS of rolling out!

February 22, 2017 | Unregistered CommenterAllie B.

great interview, Allie! Resist those work sweets!

Excited for the Open! Also after covering two Diapers and Dumbbells classes, I've got newfound respect for parents who have to hold their babies for extended periods. They're like little squirming sandbags!

February 22, 2017 | Registered CommenterDavid Osorio

Last minute hiccup with the back. Just for funsies. Things never really felt right after pulling my last deadlift off of the floor. Rested Sunday. Came in on Monday to do the notorious JT. Got 7 HSPU in and my back SEIZED really badly. Oy. I tried not to get frustrated. I feel like I have good pretty control over the situation and just need to be smart and stay positive! Nothing serious yet, just need to focus on regaining control of my bendy back.

Have been spending the past three days on compex, hydrating, getting good sleep, taking epsom salt baths, got acupuncture and cupping yesterday, did a little movement flow and breathing practice today followed by some abdominal stuffs, and have a PT appointment on Monday to get a second opinion. Feeling pretty good today! Will be rolling into this Open workout with a positive mindset! If it doesn't feel right then it doesn't feel right. Dats the way the cookie crumbles! Live to lift another day amiright???

@James A , teams are in the process of being organized as athletes have the final opportunity to sign up until Thursday, they will be sent out by early Friday!

February 22, 2017 | Unregistered CommenterK HarpZ

Feeling tired but dragged my ass to 12pm class today.

Paused Back Squat
185 x 5 x 3

Paused Front Squat
135 x 5 x 3

WOD 7:07 Rx

Lungs are sore.

February 22, 2017 | Unregistered CommenterCharlie

I like these paused squats!

95lbs for back squat, 85 for front, where I left off on my hideously inconsistent last cycle. Back squats super easy, front squats a little harder. Like the 2 second pause because it allows me to think and then drive through the proper part of my foot, big difference.

WOD in 7:45

Used the 16kg kettlebell, that weight is starting to feel light and I could do all the swings unbroken so I'll probably level up soon. Burpees were what really held me back, didn't feel right in the shoulder so in the last round of 20 I just jumped back to planks. If I was writing a book in the middle ages this WOD would be included in a title called "Fitnesse Most Potente" (I've been reading a lot of Harry Potter again, sry)

In nice news, my acupuncturist told me she's going to have to start using bigger needles because my muscles are getting so thick. Best compliment.

February 22, 2017 | Unregistered CommenterKarina S

Post-shift @ 10 a.m. w/Brett.

BSQ: 175x5x3.
FSQ: 135x5x3.

Taking it easy to work on establishing a better movement pattern.

Metcon: 7:52, Rx'ed. Swings unbroken round 1, 16/14 after. Burpees slower than they needed to be.

Yes, that was me in the glasses behind the desk this morning. Sorry to replace Lynsey's great Yorkshire accent with my honking New England one. Say hi! Let me know if you need anything! Tell me your name repeatedly so I don't forget it!

February 22, 2017 | Unregistered CommenterChas C.

Yeah, Allie! Keep killing it!

Took 5 days off of CF last week because work was hectic and I wasn't sleeping that many hours each night. Was also hoping more rest would miraculously heal my shoulder, but it didn't. Also taking a little break from Bulletproof for now.

Lots of make-up posts coming up:


Partner WOD with MeLo and Runit Rx'd in 34:59.
Fun one with great teammates!! Glad we ran together, otherwise would've sandbagged that last run!


Max Power Clean: 123
Failed 128 with a full squat.
Happy with this because my power cleans have been terrible lately.

8 min max reps @110#: 33 reps
Gosh these power cleans were pathetic. Jumped out instead of down for each one even with Ro and Snickers on top of me yelling at me to squat! :(

Bar muscle up progression. Can still pull my hips to the bar. Didn't attempt turning over bc of my shoulder.

Fun partner WOD with Kat that consisted of rowing, double unders and pushups. My double unders are also a mess lately.

Monday's work on Tuesday:
EMOM with pp at 73#
TTB- 5 unbroken, then mixed

Shoulder bothers me at the bottom of a push press but was happy to do these at 73#.

LBBSx5x3 paused @145#
FSQTx5x3 paused @105#
FSQTs is all sorts of a mess. Only did them them the last three weeks of the last cycle so all my old habits returned.

WOD Rx's in 6:59

mayyybe could've pushed myself more on the burpees in the first two rounds.

February 22, 2017 | Unregistered CommenterKLove

So much fitness has happened, but I have avoided touching my laptop since I'm on vacation this week, so here is my attempt at a quick catchup.

Iron Maidens: Amazing day. Cannot thank Margie, the volunteers, and everyone who helped make the day so amazing. I was happy to hit the magic numbers I had in my head and PRed all my lifts.
Squat: 240, 255 PR, 260 PR
Bench Press: 125, 130 PR, 132.5F
Deadlift: 325, 345, 360 PR

Sunday: Worked up to a 153# power clean. WOD with 33 reps at 138#.

Tuesday: Monday's EMOM Rx
Played around with HSPUs after class and was able to do some singles and doubles without an ambit. Victory!

Pause LBBS at 145, front squat at 105. Nice to break from heavy squatting.
WOD: 5:59 Rx. KB swings unbroken.

Came in early and did DT before class, which I've wanted to test for a while now. 8:33. Started by last round at the 7 minute mark and realized KHarpz had already finished at that point. Respect.

February 22, 2017 | Unregistered CommenterKayleigh

Ro and I Jumped into Brett's workout today.

12:00 to Establish 1RM Power Snatch
185x1 (Squat Snatch)
195x1 (Squat snatch)

Really happy to hit that 195. Nice confidence boost before the Open

3 Intervals of:
60 Double Unders
20 Burpees
20 Wall ball shots (unbroken)
350m Row
Rest 5:00


February 22, 2017 | Registered CommenterDavid Osorio

6:30 w/ Ro and Brett

Paused BSQ: 110# x 5 x 3
Paused FSQ: 95# x 5 x 3

First time doing paused squats and I LOVED these. Super helpful to feel how each rep was (or wasn't) different & to try to course correct for consistency.

WOD RX'd in 7:51. KBs took soooo long but unbroken until the last round and then 15-15. Burpees were burpees!

February 22, 2017 | Unregistered CommenterKate Tk

7am with Ro and Fox,

Paused BSQ: 150# x 5 x 3
Paused FSQ: 125# x 5 x 3

The pauses really accentuated all of my poor squatting habits. Tilting onto my toes, not staying braced at the bottom, etc. etc. Big thanks to the coaches for pointing these issues out during the lifts. Looking forward to focusing on (and hopefully improving) my form throughout cycle.

WOD in 6:51 with a green kettlebell. First two rounds unbroken, 20/10 for round 3. Burpees were slow.

February 22, 2017 | Unregistered CommenterSteven N

Came in tonight to just test out some stuff with control and get my heart rate up. Have no idea what is going to show in the open and wanted to kind of try everything to see how it felt with control, just in case.

Warmup: a good 20 min piece focusing on getting my spine moving/weight shifting/hip openers, followed by abdominal and hip activation work

Front squat with 33# slow and EZx20

good mornings with 33# slow and EZx 20

BSQ w/ 33# slow and EZ x20

Then 3RNFT:
10 alt forward lunges @ 75#
1:00 slow spin AD
10 1 arm OHS (35# DB)
1:00 slow spin AD
this felt nice. The AD feels good on my back because I'm relieved with rounding (overextension hurts) was a little nervous to clean the bar so I deadlifted and muscle cleaned to the hang. OHS felt awesome. Would feel confident if I had to snatch this.

Then: 20 min AD
30s on/ 30s off , stuck to 65+ RPM. Held an avg of 67-68. Totaled 190 cals. Felt good to sweat.

Cooldown: some glute/low back mashing + same sequence as warmup

Walked out feeling really good. So happy I came in tonight, woohoo!

February 22, 2017 | Unregistered CommenterK HarpZ

630PM with BrettRo

Paused HBBS: 195x5x3

Paused FSQ: 175x5x3

WOD @24kg: 7:35

February 22, 2017 | Unregistered CommenterSamir Chopra


3:00 row 41 cal./705m

FSQ: 45x3, 65x3, 95x3x5 with a 2 second pause at the bottom
BSQ: 145x3x5 with a 2 second pause at the bottom

Blew off the metcon... wasn't feeling it today. Burpees: meh.

February 25, 2017 | Unregistered CommenterPeter Hoppmann

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