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Back Squat / Front Squat | WOD 5.12.17

Tempo Back Squat / Tempo Front Squat

Tempo Back Squat (41x1):
2 x 8

Tempo Front Squat (41x1):
1 x 8

Go heavier than last week. The last few reps of each set should be tough, but the goal is no misses. Be true to the tempo work. This may mean eating some humble pie, starting with light weights, and trusting that it doesn’t have to be “heavy” to be effective.

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Exposure 3 of 8

Partner WOD
In teams of 2 with one partner working at a time, complete the following for time:

200 Double-Unders
100 Burpees
50 Deadlifts 185/125
100 Double-Unders
50 Burpees
25 Deadlifts

Post time, Rx, and partner to comments.

Pierre has some fun with the pegboard at 608 | Photo by Thomas H.

Starting Tomorrow: New Short Circuit and Fit 55+ Classes!

Starting tomorrow, May 14th, we'll be offering another Short Circuit class at 8am on Sunday. Short Circuit uses some of the best training methods to give you a great total body workout in just one hour. Each class includes two circuits programmed specifically to help you shed pounds while increasing your strength, stamina, and flexibility. At Short Circuit, we want you to get sweaty, have fun, and build confidence, one workout at a time. We create an inclusive space where people can feel comfortable exactly where they are in their fitness journeys and, more importantly, challenge themselves to get better. Visit SHORTCIRCUIT.FIT for more info and the full schedule!

Starting Monday, May 15th, we'll be adding a third Fit 55+ class each week and tweaking the schedule a bit. Fit 55+ will now meet Mondays, Wednesdays, and Fridays at 11am. This is a strength and conditioning class for older adults who want to move and use their bodies and are not content to simply sit on the couch getting older. Strength training and conditioning can help both stave off, as well as reduce, the effects of many chronic diseases. As the old adage goes, “If you don’t move it, you lose it.” Know someone who might benefit from this class? Send them over to the Fit 55+ program page!

Yesterday's Whiteboard: Rest Day
Top 5 Hydration Myths Busted CrossFit Journal
Oldest American WWII Veteran Turns 111 Statesman

Reader Comments (11)


Squeezed in a workout before heading home for a surprise Mother's Day weekend:

Have been told by a few people now that my Left shoulder blade doesn't move that well during kipping pull-ups. So trying really hard to remember do one armed related pulling work to loosen it up. My neck has been uncomfortably stiff recently, so hoping this will help.

Warmup: 1 mile run
Then 3 rds:
60s one armed hang from pull-up bar (30s ea arm)
10 one arm power row @ 35#
((Shoulders feel much better today after all of the push-ups)

Then today's partner WOD w/ KeithVW: 12:15 RX
-Chipped away at doubles alternating 50
-Burpees done every other, which I think was a slow strategy, but it was definitely a good way to fall into a rhythm without getting too gassed
-deads: 15/15/10/10, 13/12

May 13, 2017 | Unregistered CommenterK HarpZ

Short Circuit was fun today!

Followed it up with 235x5 deadlifts. Wow, I know it's been a while since we pulled heavy in group class but I was really shocked by how heavy this felt. Committed to making these happen once a week so I can keep my pull strong.

May 13, 2017 | Unregistered CommenterStella

8am - Really fun coaching STRONG FIT. But, where was all the female energy? Ladies...this stuff is for y'all, too!

9am Group
Tempo BSQ
The tempo is tough but I liked 8 better than 10. Listened to Mel's advice to not necessarily hold you breath through each rep and it helped. Didn't FSQ since I had some tattoo work done on my collarbones a few days ago.

WOD w/Matt
This was a fun one!
Jump Rope: 40-40-30-30-15-15-15-15 I think.
Burpees in 5's
DL: 10-10-10-10-5-5
JR: 20-20-20-20-10-10
Burpees in 5's
DL: 8-7-5-5

May 13, 2017 | Unregistered CommenterFox

11am w/JB & Whit

Tempo squats:
Super challenging but right weight.

Partner WOD w/Jen in 13:45 (?) both scaled to singles (50s), squat thrusts (10s), & 115# DLs (10s)
Always love partner workouts!! It was strangely hard to keep myself from doing full burpees. DLs feeling good--slowly gaining strength with these, I think.

May 13, 2017 | Unregistered CommenterKate Tk

8am with Mel and JB

Tempo BSQ at 140. These moved well, but definitely had me gassed at the end of each set.

FSQ at 115. To use the technical term, 'meh.' Tempo's really keeping me honest on these. Will probably stick with this weight for the 6s.

Partner WOD with Charles in ~14:40. For the rope we did a mix of doubles and singles. Burpees in sets of 5, deadlifts 10/10/5 then 6/6.

May 13, 2017 | Unregistered CommenterSteven N

8 AM with Mel and JB
Back squats at 100#, fronts also at 100#.
really like these- so damn hard.
partnered with Steven N-
he failed to note that he did the doubles and I did the singles.
we increased our pace I think- worked well.

May 13, 2017 | Unregistered CommenterCharlesS

Fun and big short circuit and yoga classes this morning!!

Make Up Posts below. Taking 7-10 days to completely rest my shoulder and wrist.


12 ea banded walks
12 ea banded clamshells
10 ea hip drops on box x2

BSQ 3X3 @ 41X1 165# -- feels solid!
FSQ 6x1 @41X1 145# -- intended to do 2x3, but had to make a fake front rack b/c of my wrist so stuck with singles b/c it was real awkward at first.

:30 box jumps
:30 goblet rvrs lunge (20# slamball)
:30 russian twist (20#)
:90 rest

(about 16-20 box jumps, 12-14 lunges, and who knows how many twists per round)

rest 4 min

tabata mash up: v-up / ghd hip extension

(basically sets of 10 with :10 transition)


3x: Run 400m, Rest 6min, increase pace
1:30 - pedestrian traffic :-/


10ea banded clamshell
8ea glute bridge, heel on bench @ 20x2
:25 supine GHD hold

messed around with the "E" sled and harness for about 10 minutes, then:

3 Rounds:
2 x 50' sled drag forward (+70#) - 'fast'
2 x 50' sled drag backward (+45#)
10 ghd sit ups (from neutral, no arms)
:30 toe taps to slamball
20 alt cossack squats
8 box jumps, 30"


May 13, 2017 | Unregistered CommenterWhit H

Back tracking a little!!

lunges 3x8 @115...I feel strong with these right now. Nice a steady
12 min EMOM
3 per cleans + 1 snatch balance (90,90,95,95,100,100,)
Regioanls WOD with Coach Harper!

we treated it as a team workout and doubled the work
100 foot OH walk
200 DU
100WB #20
20 rope climbs (dannnggg)
100 WB
200 DU
100 oh walk
that was rough...I never had such a cramp while doing a workout before. Definitely thanks to the added Push though!!

Muscle-up work
3 sets
5 MU transition rocks
3 sets
5 matador dips (2012)
5 False grip ring pull-ups (2012)
3 sets
25 hallow rocks

10 min EMOM
6 butterfly pullups

I'm feeling better...its amazing what a small EMOM can do for a skill that you're trying to work on. Small numbers helps you stay focused on form and prevents you from getting too tired. I'm way more constant than I was even last week :-D

Muscle-up work
3 sets
5 MU transitions
10 dumbbell Bench press #35 (2012)
10 false grip ring rows (2012)
3 sets
25 v-ups (those burned by abs but I'm so proud that I was able to do them all because that means my core is way stronger than it was this past winter!!!!!!

Regionals WOD with Phil
11 min cap
60 foot HS walk (I did 30 and it was attempts...yet another skill to work on)
10 t2b
10 dumbbell deadlifts #100
60 HSW
12 t2b
12 db deads
60 HSW
14 t2b
14 db deads
60 HSW
16 t2b
16 db deals

I got to the round of 14 db deads...Phil finished. I didn't want to do this workout, simply because I can't HSW, but Phil made a good point. How are you suppose to get better at a skill if you never try it?! By the third round of HSW, I was getting 3-5 steps before I came down which I was pumped about! All these fit people are making me push myself harder and try new things! Thanks for such a great atmosphere!

May 13, 2017 | Unregistered CommenterSarah C

11am AG strength
Things I can do now that I couldn't 8 weeks ago:
- a 60lb weighted strict pull-up;
- a strict HSPU to 1 abmat (+ be stable on the wall);
- a 35lb weighted strict matador dip;
- 90s side planks.
Awesome seeing lots of people get their "first" today.

1pm with Brett and Whit
Squats at 135/125, first time on this brutal tempo programming. Hard to breathe.
Metcon 185lbs + singles with Austin (Rx) and Dana, 14:10-ish. After the first round of burpees, this became really fun, it was nice to push the pace towards the end. Looking back, we could have done longer sets on the deadlifts.

p.s. the site got a big buggy and tomorrow's programming was available for a while...

May 13, 2017 | Unregistered CommenterDaniel R

BSQT: 95x8x2
FSQT: 80x8x2

Not heavy, but these still fry my lower back. I think I'm keeping to the tempo really well and not falling into all my bad squat habits so I'm going to keep adding weight slowly each week.

Partner WOD Rx'd with Thaisa in 16:38

Mixed sets of DUs. Did not SUs too to not slow us down to much. DUs were terrible today. I have lash marks all over my arms. haha

Burpees and DLs in sets of 5.

Fun one!


Wednesdays lunges:

Wasn't sure about doing these after a leg-intensive day but they moved fine because it's still pretty light.

Handstand walking practice. Still no wrist pain!


Did Short Circuit then the Clean Complex in group class up to 123. Was utterly exhausted so skipped the WOD (and this was after two rest days in a row.) Def was feeling run down because I went to sleep at 11pm last night (don't go to sleep that early on a week night!) and then slept 11.5 hours last night!!!!! Hopefully whatever I was fighting off is gone.

May 13, 2017 | Unregistered CommenterKLove

Have 10 AM AR, and I'll be at Strong Fit every week!

I heard there's no Saturday AR next week so I'll be sled racing you guys for sure.

May 13, 2017 | Unregistered CommenterStella

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