Front Rack Step-Ups / Chin-Ups Superset*
1A) Front Rack Step-Ups
Perform 3 x 8-12 reps on each leg. Start the cycle light enough to make 12 reps on each leg without too much difficulty, and move up in weight week to week from there. Use your non-dominant leg to set the weight and only do as much weight and as many reps as that side can perform. The end goal by the end of the cycle is to perform 8-12 good reps on each leg with about 1/3 of your Back Squat 1-rep max. Use a height that allows you to be at full depth (hip crease below knee) when the working leg is on the box. Come to full standing using the working leg before the trail leg touches down for balance. Do not use the trail leg to help you stand up. Use the trail leg as little as possible to push off from, and use a tempo in which the down/eccentric phase of the movement is slower than the up/concentric phase. The barbell comes off the floor. Stop the set when you’re not sure you can do another rep or two (i.e., do not bail a bar on a box).
1B) Chin-Ups or Supinated-Grip Body Rows
Performance
Perform 4 sets of max reps. Once you can no longer clear your chin over the bar, your set is over. Each rep starts from a dead hang. Initiate the movement by pulling the shoulders down away from the ears and pull the elbows as far down and back as possible. If you can touch your chest to the bar on each rep, then do it. You should really be feeling these in your lats.
Fitness
Perform 3 challenging (but submaximal) sets of 2-4 reps using bands or a small partner assist as needed to achieve full range of motion, followed by a 4th set for max reps. These should be tough sets in a low rep range with the goal of performing around 10-15 total reps. If you can do them unassisted but only 1 at a time, then pepper in as many singles as you can in between sets of Step-Ups during the lifting segment. Start and finish the superset with a set of Chins to get all 4 sets in.
*Superset means that you perform a set of exercise A (in this case the Press) and then after a short rest, 30 to 90 seconds, you perform a set of exercise B (in this case the Chin-Ups or Supinated-Grip Body Rows). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.
Post work to comments.
Exposure 2 of 8
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3 Rounds for Time:
15 Overhead Squats 95/65
15 Toes to Bar
15 Burpees
Post time and Rx to comments.
Now in stock: the CFSBK Skyline knit hat. Pick up yours at the Front Desk!
- Schedule Change: Tonight’s 4:30pm CrossFit Preteens class is cancelled. Otherwise, we’re running on our normal schedule today! All other schedules changes through January 4th can be found here.
- Looking for a spring powerlifting competition? As Rob U. pointed out in Monday’s comments, earlybird registration for the Spring Starting Strength Challenge is now open! The event takes place on April 2nd at CrossFit Gantry in Long Island City. Go here to sign up!
April 21-23th, 2017: The Starting Strength Seminar at CFSBK
We are excited to be hosting the Starting Strength Seminar again this spring. The Starting Strength Seminar: The Complete Method teaches the system of barbell training detailed in the books Starting Strength: Basic Barbell Training and Practical Programming for Strength Training. It features an in-depth examination of the physiology, biomechanics, and execution of the 5 basic barbell exercises at a level of detail unavailable in any other seminar in the industry. The SSS is the most detailed exposure to any training method offered in the fitness/exercise/training education marketplace, available to both the serious strength and conditioning professional and the trainee interested in improving personal performance under the bar.
The professional S&C coach will take the course for the credential the successful applicant obtains: The Starting Strength Coach. The non-professional will take the course for the exposure to the complete suite of Starting Strength materials and the chance to be evaluated on its understanding, as either a possible precursor to professional status or for personal development as a lifter and athlete.
This method deconstructs the five basic barbell exercises – the squat, deadlift, press, bench press, and power clean – down to their basic elements in biomechanics and skeletal and muscular anatomy, and then derives a system for performing and coaching them based on the the most efficient and productive way of approaching each movement.
The Starting Strength Seminar: The Complete Method is an intensive exposure to all the information from which the Starting Strength system is derived. The 3-day format allows for an in-depth exploration of the theoretical basis of the system, as well as a thorough under-the-bar practical session for each exercise which provides for the evaluation of each participant on the basis of both lifting and coaching the method. The basics of barbell training are developed into a logical and effective system that forms the best possible foundation for any strength and conditioning program. Please note that there are no prerequisites for attending this course.
The SSS currently offers two levels of completion. First, attendance at the complete seminar provides a Certificate of Attendance. Competence in the system will also be evaluated by the staff on the ability of the participant to demonstrate understanding as both athlete and coach in the practical sessions.
Second, experienced coaches that wish to be candidates for the Starting Strength Coach credential can elect to be evaluated at a higher level of scrutiny. These coaches should come prepared with a background in weight training and coaching, a working knowledge of muscular and skeletal anatomy, an excellent familiarity with the foundational texts, and an ability to communicate effectively. They will be expected to conclusively demonstrate their ability to function as coaches of the Starting Strength method.
Lifters who just want to improve their understanding of barbell training, its techniques and its programming, can expect the most informative and productive weekend available in the entire fitness industry, guaranteed.
Registration
Enrollment is on a first come, first served basis. Each seminar has limited enrollment, with athlete:coach ratios of 5 or less.
You can secure your place with a deposit of 1/3 the seminar fee. Full payment must be received at least 4 weeks before the start of the seminar. Go here to register!
Program
Friday 5-9pm: Coaching, Strength, Anatomy, Biomechanics
Saturday 8-8pm: Squat, Deadlift, Bench Press
Sunday 8-7pm: Power Clean, Press, Programming, Q&A
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Yesterday’s Whiteboard: Rest Day
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