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Wednesday
May102017

Back Rack Reverse Lunge | WOD 5.10.17

Back Rack Reverse Lunges

3 x 8e

Go heavier than last week. Perform 8 reps on one leg, rack the bar, then perform 8 reps on the other leg. The last few reps of each set should be tough.

Post loads to comments.
Exposure 3 of 8
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4 Rounds:
AMRAP 3 Minutes...
5 Toes-to-Bars
10 Push-Ups
15 Squats
Rest 1 minute

Begin each round where you left off. Aim to score consistently on each round within a few reps. Scale Toes-to-Bars to Hanging Leg or Knee Raises, and Push-Ups to Knee Push-Ups as needed.

Post rounds, reps, and Rx to comments.

Molly and Tucker Fox pose for a photo with front desker Karina S. Do you think Molly and Tucker got to sample Coach Fox's Turkey and Green Salsa Skillet?

Movement Clinic: Crossover Symmetry and Healthy Shoulders

What is it?
An hour-long clinic with Coach Whit focusing on shoulder function and health. We will:

  • Complete brief flexibility & mobility testing
  • Learn how to use (and read) the Crossover Symmetry apparatus through a series of exercises sequenced to address posture, scapula positional stability, rotator cuff function, and motor programming
  • Briefly discuss and practice other simple ways to prepare, warm-up, and recover the shoulders

The goal of this clinic is not to simply give you a fish, but rather to teach you how to fish...  except here the fishing poll is a set of resistance bands and the fish are your badass, strong, supple shoulders! Woohoo! You'll walk away with concrete ways to approach your own shoulder health and function, whether it's before/after group class, as a part of your warm-ups in class, or during OG.

When?
Monday, May 15th at 7:30PM

Where?
The clinic will be held in 608 Degraw. Please check in with the front desk and then proceed across the street by 7:30!

Who?
Anyone can attend. The clinic is $20 for members and $25 for non-members. The clinic will be capped at 9 people to allow for individual attention.

How?
This clinic is now SOLD OUT. Please e-mail Coach Whit directly at Whitney [at] crossfitsouthbrooklyn.com if you'd like to be added to the waiting list.

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Yesterday's Whiteboard: Rest Day
Wisdom SMBC
If Life Has You Down, Do a Handstand NY Times

Reader Comments (11)

6am with Ro and McD

First day at 6am in a while after some travel adventures to Maine and DC.

Lunges felt a little too light but I know I'll be sore tomorrow anyway. Went from left leg set directly into left leg set on all three.

45x5e
95x5e
115x8ex3

Metcon was hard to quantify. I discovered in the first round that my pecs are so sore from a max effort ring dip workout I did in DC that I couldn't really do negatives on the push ups without wanting to die... so I scaled them to 5 each round. Then I figured out in later rounds that if I kind of dropped to the bottom and did a hand release pushup it helped to break up the time on tension - so I switched back to 10 pushups. I got through 9 rounds, but considering there were probably 20 pushups that I skipped, let's call it 7.

May 10, 2017 | Unregistered CommenterBrad D

OK I'll post first!!!

Shoulder is feeling pretty OK after pressin yesterday, which is encouraging.

7am w/McDowell and Ro

Back rack reverse lunges: 60# x 8 x 3
First time doing these in the cycle. A little awkward and I will be definitely be sore.

WOD: 9 rnds + 20
Modified again--10 v ups, 10 incline push ups, 15 squats

May 10, 2017 | Unregistered CommenterKate Tk

Hah! Brad beat me to it.

May 10, 2017 | Unregistered CommenterKate Tk

Makeup post from AG last night:

Loved the kipping T2B work. I couldn't get a rhythm going with full T2B but I was able to do decently alternating knee raises with full T2B. Sort of like when I was learning double unders -- I spent a long time in the single-double-single-double phase before I graduated to linking DUs together. So it felt great to be able to do that.

The interval work, on the other hand...sigh. I really should have been able to do the C&Js at 103, and I did, but I didn't do them well. My form must have gone to hell because my lower back immediately stiffened up and I can barely move now. I spent plenty of time with an alpha ball under my low back last night but I'm still pretty locked up this morning, so I skipped 7 AM class. I'm hoping things loosen up enough for me to come in tonight, because I hate missing leg day!

May 10, 2017 | Unregistered CommenterStella

7 am with Ro and McDowell
58 3x8 Fine on my strong side and challenging on the other. In my third set I went off kilter before the lunge and had to resteady - freaked me out a bit.
WOD - I started out confused on this but got 9 push ups into the 10th set. I really, really wish I didn't have to miss AG last night!

May 10, 2017 | Unregistered CommenterShawn

Noon class
Lunges at 135. Felt solid.

Metcon
13 Rounds + 5 reps
Pleased with this. 3+ 10 in the first round and was able to stay pretty steady on that pace. Unbroken T2B and PU through the 9th or 10th round then my T2B started to fall apart (stayed on the bar but was all, swing-swing-touch) and broke up the push ups 6-4 to save my shoulders. Squats were active rest.

It's so beautiful outside!

May 10, 2017 | Unregistered CommenterFox

Monday
9am Short Circuit - fun as always, great to sweat and not feel destroyed at the end.

Tuesday
6pm AG strength
Quick deload day, still working on HSPUs, managed to get a single with 1 abmat+thin mat. Continue to reliably make it to the wall, which I'm super happy with.

7:30pm group class with Brett
135lbs 3x8
13:24min on the metcon - Rx OHS and wall walks. The OHS were a bit wobbly, as stability overhead still isn't my thing. My plan was to do abmat HSPUs but I couldn't even kick up to the wall :( Shoulders were smoked, as I've been doing HSPUs almost every day, so decided to switch to wall walks. A bit bummed, but trying to keep positive - I got my first HSPU ~1 week ago!

May 10, 2017 | Unregistered CommenterDaniel R

stella, hot shower water on your back. This is the only time I won't recommend an Ice cold shower to fix everything else in life.

12:00pm Group class with Ro

Reverse Lunges
155x8ex3
Did both legs in sequence without re-racking. The first few steps on the second leg were a doozy but this wasn't too bad!

T2B/PU/SQT Interval Metcon
Cleared 11 Rounds + 10 reps as Rx'd
Stupid Push-ups thwarting my fitness.

May 10, 2017 | Registered CommenterDavid Osorio

7:30 with melo and Ro aka the living erg.

Lunges at 85. Felt good.
Got 8 rounds plus 8 reps on the wod. Toes to bar were the limiter. I need to put some time in several times a week to get back my core strength. Definitely felt it here.

May 10, 2017 | Unregistered CommenterJenny M

7:30 group, 43,53,53 for the lunges. Felt good, I feel like I could maybe have gone heavier but am still getting the hang of the movement.

Wod 6 rounds and 6 push ups. Push ups always get me. I thought I'd be chill to do knee push ups but maybe I should have done elevated in hindsight. I tried to break them up in 2s and 3s but still hit failure a few times. Hanging knee raises are still a work in progress, but I'm hanging in there...literally.

May 10, 2017 | Unregistered CommenterSarahM

Late night postin'

I did make it in for 7:30 class, since fortunately my back wasn't seizing up quite so hard by then. When I got to class Ariel asked me if I'd seen that David recommended a hot shower, and I was, like, "a HOT shower?!"

Did the lunges with JB and Jenny. I now have greater empathy for the tall guys I sometimes get paired with in 7 AM and the extra squats they have to do to get in and out of the rack because of me ;)

85# felt good on these. This is a 15# jump from last week, I think I started the cycle too conservatively.

8 rounds + 12 reps Rx on the WOD. I was hoping to practice the knee raise-T2B alternating rhythm I had last night but I just couldn't recapture it, so I ended up doing most of the T2B as singles. Wah wah.

May 10, 2017 | Unregistered CommenterStella

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