CrossFit South Brooklyn

Established 2007

Back Squat

Posted on

1-1-1-1-1

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compare to 1/1/09

Accessory Work
3 Rounds NFT
Virtual Shoveling 10 reps, each side
Dips, 10 Reps

If 10 Strict Dips are easy for you, start to add weight via dumbbells or a weighted belt.

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Jenna diligently tracks her numbers

In an effort to make classes run a little smoother and finish on time, we're going to formally partition sessions into three basic sections:

Warm-up/Soft Tissue 10-12 minutes
Max Effort 25-30 minutes
Metabolic Conditioning/Accessory work 15-20 minutes

In essence, it will be very similar to the way classes have been running with the exception that everyone will have a better understanding of how long they have to complete a particular section.  Athletes are still encouraged to either come early or stay late as they please.  Take advantage of open gym hours for additional soft tissue work, skill development or just to socialize! 

Rev. Billy and The Church of Stop Shopping
All hail the King, Rodney Mullen 1984 Japan
Damien Hirst at the MET

Comments

  1. i had a stomach bug last week and was throwing up for three days. soooo.. now all of a sudden i’m finding paleo really hard. i’m starving and i really just want to eat a ton of starch. Also I have been in a pretty fowl mood. i really would like this to go away. what miracle food can i eat to make me less of a pasta craving bitch?

  3. Nicole, You might want to increase your fat for the time being. Nut butters (excluding peanut) are pretty comforting and filling. Also dense carbs like sweet potato, parsnips, etc will help satisfy grain cravings.

    Don’t neglect your protein which will definitely sustain you.

    Be careful not to overindulge in certain fruits and dried fruits too often since the high sugar content might perpetuate cravings. Citrus is a nice way to go.

  5. and i miss team shannen… see you tonight!

    MMMM bacon fig surprise, that was yummy…

    i picked up almond butter… i think i’ll throw some on an apple to have a not-so-light, light snack before back squatting tonight.

    sweet potatoes are allowed?

  8. Back squat205-225-245-265-275

    Much like my early high school girlfriends 265 and 275 were easy but ugly. (no they didn’t weigh that much)

    The one positive that has come from me hurting my shoulder is that it has taught me to focus on form. Hopefully that will keep me from tearing or breaking anything else.

  9. bsq185/195/195/205/215/225f

    my first 195 wasn’t to full depth so i tried again. I came really close to the 225 but John spotted me up a wee bit.

    shoveling 25lb w/40lb barring dips 10lb dumbell between knees. first set unbroken, 2/3 set, split into 5’s.

  10. Snatch136x2x5

    Press155x5x5

    Squat286x5x5

    Accessory WODShoveling with 45lb plateDips 72×10, 108×10, 110.5×10

    1 Margie Dip, 1 Juliana Dip

    I want to try dipping my body weight one of these days

  13. Adam, I am doing a strength cycle that has fit quite nicely alongside what we’re doing. If I’m getting ready for anything, it’s the Qualifier, one step at a time.

    Adam when are you coming back?

  14. Warm-Up x210 KB Swings, 10 Sit-ups, Bird Dogs, Fire Hydrants

    BSQ 5×1(45×8, 95×5, 135×3, 185×1)205×1, 225×1, 235×1*, 240×1**240 is a 10 lb PR from the Total on 1/1

    Took the weight down and did:Box Squats (to crate) 60%x5x3Those were hard.

    VS/DipVirtual Shoveling @ 45lbs over a propane tank (~18″)Ring Dips, all 10 unbroken, last set was hard. I wanted to make sure i could do 10 across before thinking about adding weight. Thumbs to armpits on each dip.

    Yeah Adam, what gives?!

  16. bsq(45×5, 75×5, 115×3)

    140-150-160-170-175(F) (extra at 172***)

    155 was my old PR.

    juliana – fun lifting with you, you rocked it tonight!

    annie and nicole, you are both STRONG!

    and margie, thank you! you are an amazing athlete and friend.

  17. holy mother of god. Bacon explosion made me have a coughing fit out of utter awe and disbelief.

    BSQ125/130/135/140/145Still off from from 154 days, but definitely stronger than where I’ve been. 145 was heavy, but I knew it was going up, so I felt good.

    AccessoryVS @ 25#, 15#, 20#Bar dips strict: first set unbroken (failed 10th); 2nd and 3rd rounds 6/3/1.

    Stephanie, Bethany and Juliana were rockstars tonight. Total rockstars. End of story.

    Melody is a cat out of the bag rockstar.

    Sarah just rocks it. Like a super star.

    PS I should not spot heavy BSQ alone.

  18. backsquats:100/105/110/120/130/140

    i did an extra one for good luck.

    i’ve been in and out of town so i’ve been slacky mcslackering.

    but that ended today!

    i kicked my butt all the way to crossfit today and my goal is to continue to do so 3 times a week.

    backsquats felt totally good. started out too conservative, though. i could’ve lifted more.

    dips = harder than expected.

    and you, david! how do you get off calling them hot dates when they’re made with figs?! you’re ridiculous.

  20. BSQ (10@135) 185; 230; 265; 305; 330(f)Bar Dips

    Though I’m far away from my former PRs, when I was still a young man, I was surprised how smoothly 305 went up. Many thanks to Rob and Richard for spotting. In general the strength cycle was fun.

  21. Warm up BSQ45x5, 75×5, 115×3

    BSQ 140, 145, 150, 155, 160, did an extra two heavy singles, 165 New PR, 172F

    Accessory WOD

    Did the Shovel with a 10lb plate and 45lb bar,Dips w/white band

    This was a fun night. I really enjoyed working with you Steph (I can’t wait to see u kick some more ass!). It looked like everyone was having a good time and kicking major BUTTY.

    See you guys Wednesday

    Juliana

  22. BSQ 1-1-1-1-1Warmed up: 45, 75(5), 95(3), 115(2), 135

    140/145/155/165/165

    Still working on keeping my back set when the weight gets heavy…seems to be a common theme with me. Hmmm. Thanks to all for the help!

    Accessory WOD:3 Rnds NFT20 Russian Twists – 15# DBBar Dips w/White band

    Good job Stephanie! 155 what?! 🙂

  23. Melody,

    The original recipe called for Dates but i bought Figs by mistake. “Hot Figs” just sounds.. wrong. Also, they’re “famous” because i’ve made them twice now.Make me some Paleo Egg Nog!

    Big props to Amy in today’s 7am class who Squatted 175×1 and climbed the rope all the way up for the first time!

    Andy,The strength emphasis will go until the end of January at least. Great work Squatting!!

  25. Steph, i had money on 200…. bet you didnt know team shannen had a pool going on how much you can lift. but i mean, no pressure.

    140/145/155/165/165

    really ugly 165. i think the first one was alrightish but that last one got my knees knockin.

    margie, are sweet potatos allowed on paleo? i thought they were off limits????

  27. nicole, sorry to let you down! i’ll work on it. hope you didn’t lose too much 🙂

    also, sweet potatoes are allowed, in small amounts. thank goodness – they are my go to when i’m dying for some starch/carbs

  29. sweet poatoes are controversial. Some say yes, others no. I say they’re fine. Compared to white potatoes, they are loaded with nutrients and very good for post workout recovery. Eat them.

    All I have to say is DAMN. The numbers being squatted by all the women are phenomenal!!! Congrats to Amy, Annie and Nicole.

    And to Charmel! That’s a huge PR.

  32. Back Squat:(40×5, 60×5, 90×3, 115)

    125, 130, 135, 140 Fail, 140

    I came in determined to hit 145 but last night was not the night. Juliana, Margie and Steph, you guys are super inspiring!

    Virtual shoveling: Did first round w/ 25lb plate on 45lb bar, then did 2nd and 3rd rounds w/ 15lb plate.

    Dips on barriers with white band.

  33. Back Squats were good, max was 130I feel like a weakling, gotta work on the form- this whole weight thing is new to me, I love it. French twists with 20 lb. did dips with white band, should have tried it without bands, as overal metcon felt too easy. !st time I saw CFSB at night. It’s even colder than daytime. Thanks David for help with squat, and thanks Margie for nutrition advice

  35. Jeremy, I’m back in New York after most being out most of the last 3-4 weeks. I’ll be in the first chance I get, probably tomorrow.

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