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Back Squat / Front Squat | WOD 7.12.17

Back Squat / Front Squat

Tempo Back Squat (31X1):
2 x 8

Tempo Front Squat (31X1):
1 x 8

Peform 2 sets of Back Squats, followed by 1 set of Front Squats. Heavier than last week.

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Exposure 2 of 8


5 Rounds for Time:
10 Power Cleans 95/65
10 Thrusters 95/65

Post time and Rx to comments.

This Weekend: Active Life Bulletproof Workshop at CFSBK!

Where: 608 Degraw
When: Sunday, July 16th from 2-7pm. A 20 minute snack break will be included.
Who: Hosted by Coach KHarpZ and other members of the Active Life staff
What: At a Bulletproof Workshop, Active Life doctors and coaches take you through the Athlete’s Hierarchy of Needs to identify flexibility, mobility, and strength balance limitations that can lead to injury or are currently limiting your performance.

Flexibility and Mobility

At the workshop we assess:

  • Where your flexibility and mobility is limited
  • How limited flexibility and mobility impacts training and can lead to injury and reduced performance
  • How to modify workouts based on flexibility and mobility limitations

Strength Balance

At the workshop we test:

  • How balanced your lower body is
  • How balanced your upper body is
  • How strong your legs are working together vs. working alone

Based on these assessments and tests, we can tell you which (if any) Bulletproof Programs are appropriate or if you need more advanced 1-on-1 programming from one of our doctors.

Come Ready To Train

This is a hands-on workshop with lots of lifting, mobility, and flexibility testing. You do not need to be strong or flexible to attend. This workshop is for athletes of all levels.

Come prepared to:

  • Deadlift
  • Squat
  • Press
  • Perform bodyweight movements

Our goal is not to smoke you; however, the assessments are challenging and you will be tired when you leave!

For more info, check out this workshop overview video filmed at CFSBK!


Yesterday's Whiteboard, part 1: Rest Day (part 2!)
Is Your Sleep Schedule Preventing You from Getting Stronger? BarBend
Develop Your Love for Details CrossFit Invictus

Reader Comments (13)

7 AM with SoloRo. Glad I did not attempt to do this yesterday morning.

BSQ 140, FSQ 120. I think next week I could go for a smaller difference between back and front squats, because the two BSQ sets were really tough, the FSQ set less so.

WOD in 6:42. I surprised myself by coming in under 7 on this one. Kept a very steady pace -- first round 9-1 on the cleans, and 5-4-1 thereafter, taking enough rest before the last clean to be able to do the thrusters without dropping the bar (I won't say unbroken, as there were a couple of instances of me taking a breath or two with the bar on my shoulders). I'm happy with my strategy, but mostly I'm just happy that it's over.

July 12, 2017 | Unregistered CommenterStella

7 AM with Ro.

Tempo BSQ 140
Tempo FSQ 125

Partnered up with Stella and got some good cues on pausing at the bottom.
Also, Ro pointed out that I was coming up from my front squat like I would a Low Bar Back Squat. I've only been doing High Bar, so it made me wonder if I'm doing that wrong too. Good notes to take into consideration for next week.

WOD in 9:18. I used 80#. I took my time with this knowing it was going to be a bit of a grind half way through. That being said, I felt I could have pushed myself a bit more on the weight. My strategy was really off compared to some others.
I did 9-1 on the cleans and unbroken thrusters on Rounds 1 & 5 (Yea its weird). Rounds 2-4, I did 6-3-1 for cleans and 7-3 for the Thrusters.

July 12, 2017 | Unregistered CommenterRoose

6am with Ro

BSQ 215x8x2
FSQ 195x8x1

WOD - 6:56 Rx
Grip is a little shot.

July 12, 2017 | Unregistered CommenterJames A

6am with Ro

BSQ at 155, same as last week. Moved a bit better, less rest at the top.
FSQ at 120, same as last week. Should have gone up 5.

WOD in 11 minutes even with 90# on the bar. Cleans 5-4-1 throughout. Thrusters unbroken for first two rounds, then 6-4, 6-4, 4-2-2-2. First time doing thrusters at this weight in a workout. Glad it happened, but boy what a slog.

July 12, 2017 | Unregistered CommenterSteven N

7am w/ SoloRo

BSQ 95#
FSQ 85#
Great partnering with Shawn (as always), who kept me honest on the tempo.

WOD in 10:34, RX'd. PHEW. This sucked. One of those "nowhere to hide" workouts for sure. Got some great coaching from Ro on how to break things up. I need to be more disciplined about my rests!

Stella CRUSHED it!! So freaking fast.

July 12, 2017 | Unregistered CommenterKirby

Roose, that's not weird at all. In round 1 you're fresh, in round 5 you just want that sh!t over with!

July 12, 2017 | Unregistered CommenterStella

6am with Ro

Trying to start out slow near beginning of cycle.
Back: 115#
Front: 95#

Metcon: 65# in 7:05. 9x1+ 10 all rounds. Should have gone heavier for sure, and felt like I didn't push myself enough finishing on the early side at this weight. But my wrists were shot anyway from this one. :/

July 12, 2017 | Unregistered CommenterBrian Moore


4 chin up @ 22x2
8ea double KB single leg deadlift- @ 16kg ea -- feeling a little nerve-y on R. last set as RDL.
:30 FSQ hold @ 65#

:30 kb swing 16kg (about 15/rd)
:30 russian twist 20# slamball (about 20/rd)
:30 BB overhead hold @ 85#
:90 rest
good. minimal wrist discomfort on KB swings. oh hold is fine as long as i re-set grip at shoulder.

today, before class:

15 min mobility/movement -- wrist extension, shoulder CARs, eccentric ankle dorsiflexion, stability on foam roller, etc.

Press: 33x8, 53x8, 58x8, 63x8, then 2x8 @ 43# @ 31x3

10AM group class with B-Ferg

3x: 10 v-ups, :30 HS hold, some cossack squats

BSQ: (45x8, 95x4, 115x4)
130x8 / 140x8 @ 31x1
-130 felt very smooth. 140 slight challenge on back half but could've been heavier. happy I played it conservatively today. slight nerviness in R ankle/foot on some squats. no shifting.

FSQ: 115x8 @ 31x1
mostly just tough on the wrist at this point, but happy to be back in a front rack again

3 rounds @ 65# in 5:00
thought i might scale thruster volume but decided to go full and just scale the total volume. 30 reps of each is enough for my wrist right now

also: my barbell cycling / tough effort conditioning is not good right now. very humbling. slightly discouraging. need to keep perspective. have been working low and long efforts pre-hiking trip and focusing on lower body strength and upper body rehab ... can't expect to be good at everything and this was outside my training zone today.

July 12, 2017 | Unregistered CommenterWhit H

7 am with Ro
I'm not gonna lie. I did some sandbagging today although not with weight on the squats. LBBS 95 and FS 85 but I racked after 7 on the FS because I felt a ting in my lower back. I think I wasn't holding my core as well as I needed to and I don't recall hearing that voice in my head that cues my elbows up. Still will move up next week for sure. Thanks to Kirby for keeping me on my plan to move up 10# on both lifts.
For the WOD - had 52 on the bar. In that first round I felt miserable and made a deal with myself to also scale volume on the thrusters to 8. I guess I could have done two more each round but it instantly adjusted my focus off the misery and on the movement. 10:54.

July 12, 2017 | Unregistered CommenterShawn

Behind on some posting but, yesterday:

8 min EMOM
4 kipping pullups
First time doing kipping since murph. I finally listened to a professional and took the needed R&R for my shoulder and I think I am moving in the right direction...hopefully

Short Circuit with Brett!! I love Tuesdays short circuit!

Strict muscle-up attempts...so close....just...one...step...more.....

530 with Ro

Tempo Back squat:

My legs are definitely stronger since I started at CFSBK and today was just an example. I love doing the tempo work! I would never do this alone, so I'm glad its programmed in class.

Tempo Front Squat
Crushed me...no surprise there. But I didn't collapse in the bottom which means I'm a tiny bit stronger!

First four rounds I treated as an EMOM. Cleans with a scheme of 9, drop, breath, 1 then into thrusters. This was great. Kind of like a DT workout. The last round, I did 9 cleans, into thrusters and broke them up into two sets of 5. I lost my rhythm and breathing at this point. Gotta say I loved this workout though!!

Push Press
5*5 #155

Pwr Clean:
3(3) #145
2(2) #155

Rest day tomorrow, which means I get to go rock climbing!!

July 12, 2017 | Unregistered CommenterSarah C


A) single arm DB press: max effort at 40#
6L/6R! Getting there. I should be roughly at 11-12 but I believe this is 2-3 reps better than 8 weeks ago.

B) suitcase DL @ 75#
3x16 ea
Holy hell. 96 reps later. L side still fatigues faster. Hard to tell because my bum/back feels it first but I think this is grip related

C) 250M row: 51s
2s off current PR. My legs were fried from yesterday's thrusters. I couldn't have gone any harder so it is what it is

D) 21-15-9
Strict HSPU
Completed in 7:03. Subbed strict press for HSPU @ 63#. My body was tired and tight and sore. But I tried my best! T2B no problem 12/9, 9/6, 9. Strict press. Woof. 7/5/3/3/3, 5/4/3/3, 3/3/3, just no mojo with that slow strict press in the middle of a workout. But I need to learn to appreciate it. In no rush to jump to those HSPU, that's for sure.

July 12, 2017 | Unregistered CommenterK HarpZ

5:30 group

Bsq 90, fst 75. Everything felt pretty good, though I think I may have been biting off more than I can chew with the tempo front squats. Ro reminded me to keep my stance a bit wider and Lauren reminded me to straighten out my feet a bit.

Wod at under 7 min with 25lbs.

My head wasn't in the game during the wod, shout out to a Ariel for lots of help/advice/cheers :)

Side planks are killer :)

July 12, 2017 | Unregistered CommenterSarahM

LBBS: 115
FSQT: 100

MeLo had me turn my toes out more on the squat which helped greatly with keeping tension at the bottom. Front squat was tough today- tipped over quite a bit so may keep the weight the same next week or drop down 5#. Need to focus on proper form and improving my weaknesses rather than just adding weight.

WOD Rx'd in 7:01

Cleans done as 5-4-1 based on blog suggestions. Thrusters unbroken but were tough. Messed up on rep 10 of the clean in round 4 and did a squat clean into a thruster so dropped the bar and redid the power clean and started over on the thrusters for that round. Took too many breathing/water/chalk breaks starting in round 3 but I just couldn't breath or push through it today.

July 12, 2017 | Unregistered CommenterKLove

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