CrossFit South Brooklyn

Established 2007

Back Squat

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1-1-1-1-1-1-1

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Accessory Work
3 Rounds NFT of:
3 Heavy Turkish Get-Ups, Each Side
30 Russian Twists

IMG_6289
Nicole Carroll on "What is CrossFit?"

Comments

  1. Sounds like the cert was awesome over the weekend. Wish I could have been there. Can’t make it today either, but I’ll be back tomorrow morning.

  2. Hey guys– for those of you entering into BTW… I am starting to post the accessory work too, so you can post both the regular WOD and the accessory stuff, if you want to. So, if/when you post tonight, make sure you pick the right one– backsquat should be top of the list, accessory work should be underneath it.

  3. Good day of PRs with Malcolm and John B.

    185/205/220/225/235/245/250f

    Previous 1RM: 215. =]

    Afterwards a/w with Turkish Getups– 1 round of skill work at 20 pounds then two rounds of 3 reps each at 30 and 40 pounds, also two rounds of 30 Russian twists, 20lb ball.

    Then some fun with pullups. Tried to get some muscle-up practice in but I had some trouble with my kip timing. Learned how to string together clapping pullups. That was fun. Recipe for torn hands though. I had to stop before my hands got all tore up.

  5. Back Squat225-255-275-295-305-315-320

    5 each side Turkish Get ups 35 lb

    then my first ever stringing together of kipping pull ups5-5-6

    then 3 ring dips for good measure

  6. First time 7×1 Back Squat, wanted to get at least 130 for body-weight:100/110/120/130/135/140/145

    Nice PR Sarah!

    Came up on my toes at the top of one lift – very surprising, don’t want to do that again.

    Practiced kipping and dips – I WILL get my belly-button to the bar… some day. Loved the clapping pull-ups Sameer – wish Dan had been there to get a picture of you hanging in mid-air with a fiendish grin on your face.

  7. Back Squat225 255 255 255 255 255

    Turkish Get Ups30lb, 35lb, 40lb, 45lb, 50lb

    Kipping Pull Up work- got some c2b. need more work on the kip, rhythm is still off.

    Ring Dips and Double Under practice.

  8. Back Squat205,220,235,245,260(pr),270F,265F.

    Very happy with the PR as this was my first back squat PR since coming to crossfit.

    Sort of got a kipping rhythm down with the help of clapping pullups. Still do not have it regularly though. Soon.

    Great job Sameer on the PR, and great job John on setting a nice high baseline.

  10. 185/195/205/215/225F/225F/220PR

    Frustrating that the 225 didn’t go up as it did not feel that heavy when I picked it up. Happy about the PR none the less.

    Missed the accessory work trying to chase Sal and his 95 double unders.

  11. backsquat

    165, 170, 175, 180, 185

    185 was ugly as very officially noted by david. my big goal is to join the boys in the 200 club. and im bringing julianna with me.

  12. Backsquat (barely worked up to breaking parallel w/o losing my back)155×5, 175×5, 185×5, 190×5, 230×1(PR)

    Accessory Work: 60 Russian twists,Turkish Get ups, alternating sides: 30×6, 40×2, 50×2

    Thanks to Jeremy for helping me out with the back squats.

  13. Goddamnit!!!! I can’t believe I missed that Nicole!! I knew you had it in you!! Rockstar, baby!

    Squat more and heavy. Give it a few months. You will join the 200 club.

  17. Nice video. I conducted an interview with one of them almost a decade ago.

    And, of course, congratulations to all new Cert 1 owners.

  18. Made this up on tuesday’s rest day:

    (45×8, 65×5, 85×5, 100×3, 120×2)

    130, 135, 140, 145, 150, 155 (PR), 160 (PR)

    My max was 154 last year. Lost it completely and havent gotten past 145 in ages.

    Accessory5x5 press at 55# interspersed with 3 sets of 30 russian twists, 14# MB and 1 set of 15 OH situps with 14# MB

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