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Back Squat | WOD 3.29.17

Back Squat


Build to a heavy single. Use spotters on all work sets.


Build to a heavy triple. Use spotters on all work sets.

Post loads to comments.

AMRAP 9 Minutes:
3-6-9-12-15, adding 3 reps per round of...

Scale the Pull-Ups to Banded or Jumping Pull-Ups as needed.

Post rounds, reps, and Rx to comments.

How have your perceptions of strength changed? "In my youth, I read a lot of fashion magazines and really bought into this whole glossed up, unrealistic idea of femininity. I grew up in Asia where women are expected to look as thin as paper cutouts. I didn't even think about 'strength.' I also wasn't very athletic so the concept never really occurred to me. I think the process of joining crossfit and feeling my own body become stronger was like a lightbulb going off. So now in raising my daughter, I try to always tell her how important it is to be strong."Ali C.

Susan Pittard: Strong Is A Woman

Today we're excited to bring you another installment of Susan P.'s Strong Is A Woman photos. Susan has been running this series for the past couple of months. With her permisson, we're reposting some of them on the blog over the next two weeks. Here's what Susan herself had to say about the series:

"The motivation behind my 'Strong is a Woman' portrait series was and is the amazing women and men at CFSBK.  I knew I wanted to shoot a portrait series after being on a 'break' of sorts, having my son. I ultimately decided to focus on the women at CFSBK because being a woman, I am impressed by the women I workout next to and I am especially taken by the pregnant women who fly by me in WODs. I also thought about the diversity of this great community. My goal was/is to show that strength can come in a variety of sizes, shapes, and ages. In gathering quotes from my subjects. I have learned that strength breaks boundaries for most people. Being strong is not only physical but it permeates into ones mental state and creates a wonderful sense of empowerment and well being for anyyone who seeks it. I feel like I have only scratched the surface with this project and I will be excited to shoot more women, hopefully soon. Thank you to ALL the STRONG women who participated and to CFSBK for providing this amazing community that inspires me daily."

Check out Susan's Instagram and website. Go here for Monday's post. And stay tuned to the blog for more from this series!

"Defining strength in the physical capacity, I think there is an undercurrent of control, which can sometimes be a dirty word in our lives. But moving heavy weight well and expressing strength requires body control. And intelligent and practiced control of one's own physical form means there is at least some level of body awareness. And that awareness suggests the demand of presence—of being here, now. Strength requires integrity. I think a lot of these ideas and words can be understood and expressed in the physical realm, but also with regards to our inner self, our way of being, how we show up for ourselves and others in the world."Coach Whit

"I define strength as being able to do the things in my life that require my physical powers to be activated. Being strong means carrying my four year old, holding a laboring woman in my arms, carrying my bags up the stairs. Being strong means I can be confident and present in situations without feeling limited by my body. Being stronger has made me feel more accepting of my body and more able to appreciate what I am able to do. Being part of CFSBK has made me see how many shapes and sizes strong comes in!"Sasha S.

"There is this resounding quote that will never get out of my head. 'Rain or Shine, the rent is due.' Being strong means you have to put the work in everyday, even when life throws you curve balls. I believe that my perception of strength has always had a positive connotation and has become enriched from going to CFSBK. There is beauty in watching your body get stronger, doing things you never thought you could do. You can't put a price on that. Strong is the new skinny (and as a curvy woman, I am all for that!)." Griselle O.

Yesterday's Whiteboard: Rest Day
Not The Fittest On Earth CrossFit
Your Cat's Favorite Thing to Do Is Hang Out With You NY Mag

Reader Comments (10)

6am with Ro and McDowell

LBBS: 135x5, 225, 255, 275, 295, 315
Everything moved well, but its been awhile since I squatted regularly.

WOD: Finished the round of 15 plus 15 pullups, Rx'd

Make up posts:
3/25 - 17.5 Open WOD in 29:29 Rx'd. Happy to finish given my (lack of) DU. Broke up Thrusters in 2 middle rounds, otherwise unbroken.
3/26 - Strong fit. 100' single arm carry up to 160#, 50' Yoke up to 455#, 3 100' reverse sled pull races which destroyed what little energy I had left in my legs from 17.5

March 29, 2017 | Unregistered CommenterDan G.

AG last night.

Managed to lose my grip on a 20kg kettle bell and launch it halfway across the gym. No injuries sustained by any coach or athlete. Happened during the "low-skill" Russian swing portion of the WOD so it is very possible that this near catastrophe was the result of outside interference.

I doubled down on this fail by allowing the erg handle to slip out of my hands during the recovery row.

Clearly the "skill" involved in each of these movements is the ability to grasp objects.

Word to the wise, avoid drinking excessive amounts of cough syrup before class and get the "f" out of my way.


March 29, 2017 | Unregistered CommenterJay-Star

Further to my post above . . . I don't want to hear any #tinyhands cracks. I have been told that my hands are quite adequate in terms of both length and width thank you very much.

March 29, 2017 | Unregistered CommenterJay-Star

Get a grip!

March 29, 2017 | Unregistered CommenterDon

Just want to say how inspired I am by Susan's moving interviews and absolutely stunning photos. This is a gorgeous series and I so deeply appreciate going to a gym that supports female athletes in so many different ways.

March 29, 2017 | Unregistered CommenterJynne

Seconding what Jynne said.

Late for 4:30 class, but snuck in on the side.

Belt for last few. Wasn't expecting to get to 90% today so pretty happy about it.

Pull Up Burpee WOD Rx'd
Got through 18+9 pull ups. Arms were dead, which was a nice change from my quads and calves being dead.

March 29, 2017 | Unregistered CommenterFox


205x5, 225x5, 235x3, 245x3

Workout: 2-3-4-5-6-7 pullups; 3-6-9-12-15-... burpees.

Finished the 15 round, 7 pull-ups, and got 8 burpees before time ran out.

March 29, 2017 | Unregistered CommenterSamir Chopra

Loved this photo project and the write-ups about some of our amazing members!!

4:30pm Group Class with Coach Double Daddy McDowell

Just worked up to 265x1 for a sub max single. Hadn't squatted heavy in a while and didn't feel like grinding today.

Kipping Pull-Up/Burpee AMRAP
Cleared the 18 Rounds + 21 Pull-Ups and 14 Burpees

Goal was to continue to work on muscular stamina and do all the pull-ups ubroken. Got through the 18s without breaking but had to do 16-5 on the 21 round. This got spicy

March 29, 2017 | Registered CommenterDavid Osorio

Thanks to Susan for including us in this wonderful series! And thanks to CFSBK for being an incredible place to develop and express our strength!

I'm floating on those post-Open "I don't wanna do anything except eat girl scout cookies" vibes.

Spent a few minutes on the erg, did some simple movement, foam roll/smash calves, ant tib, some hip mobz, rotation, and stretching.

Then ran home in the sunshine with Penny. 1.7 miles, untimed. Glorious.

March 29, 2017 | Unregistered CommenterWhit H

The AMRAP reps added up quicker than I thought. Really got to put my newly found kipping pull-ups skills to the test. I finished at 18 burpees, and my last two sets of pull-ups were broken up in 10-5 and 9-9. Some skin ripped off of my hand.

Also hit my own record for the fitness style of squats. Great workout!

March 29, 2017 | Unregistered CommenterMatt B

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