CrossFit South Brooklyn

Established 2007

Front Squat

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Accessory Work
3 Rounds of:
1 Minute of Max Reps at each station
Burpees
Sumo Deadlift High Pulls 75/55
Double Unders
Rest

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Chris v. Bear

Happy Birthday, Rebecca B!!!

Comments

  1. Is it a conspiracy?

    Today is my first post paleo challenge workout (sixty days completed). And the workout is the same as the first day of my paleo challenge.

    Either crazy luck, or shenanigans, and I call shenanigans.

  3. That is one handsome fella in today’s photo!and I don’t mean Ryan 😉

    Malcolm – Awesome! I’d love to get some feedback from you on your 60 days. Pefect timing also, you should see marked improvement on today’s WOD from 60 days ago.

    Re: yesterdays post…Make it a Hendrick’s and enjoy!

    Jack – Hope you continue to feel friskier in the gym as the years go on!

  7. 165,185,205,225f(very dizzy),225,235f,235×1

    Fingers of left hand slipped off on last two. Left middle finger has been feeling bad.

    accessory wod

    DU, SDHP, burpee, rest- 1 minute each x3

    approx. 2?,24,18-2?,20,18-1?,20,17

    I’ve lost the ability to do double-unders.

  8. WOD: FRONT SQUAT

    45, 75*5 warmup

    125*3, 135*3, 145*3, 155*3, 165*1

    considering the fact that my 3 rep max was 125# and my 1 rep max was 140# i think it was a good day. unfortunately i still lean forward like the tower of pisa when the weight gets heavy. as usual more work is needed. great working with vincent as usual. gotta work and attend a class so ill be back on sunday hopefully.

  10. Wod:45(5) 65(5) 95(5) 115 135 155(f) 145(1+f) 145(1+f+f) 135

    Accessory work:Doubles: 27 – 23 – 14 = 64SDLHP: 10 – 10 – 10 = 30Burpees: 12 – 11 – 11 = 34

    I’m alternating doubles and singles, so each set has the same number of singles in addition to the doubles listed (IE, 27 singles + 27 doubles in round 1). Doubles fell apart in the last round, at least in part because my shorts were falling off with every jump. Cross these off the gym clothes rotation, I guess.

    Nice to lift with Giles and Felix. Good work, fellas.

  11. My first time doing Front Squat’s ever.(40×5,40×5)60×3, 80×3, 100×3, 110×3, 120×2

    My last rep completely fell apart: knees caving in, chest forward, elbows low, so I dropped it. I’ll get it next time for sure. It was kinda weird to do this without a partner. But, luckily I had great coaching by Shane and David.Accessory Work:Burpees, 12,12,11SDHP@45lbs: 15, 14, 15DU: 9, 12, 17

    That sucked and really made me realize how bad FGB is going to hurt!

    Post-Wod meal with Chris and Jack…very good company.

  13. Today was a pretty significant day; the last time front squats had been scheduled, I was injured and so all I could do was two sets with the 22.5 lb bar.

    Today, warmed up with 45×5, 75×5, then did 95×5, 115×5, 125×3, 135×3, 145×3, 155×3. The last set was, I think, solid, so could have carried on to a 165 – next time. I’m so happy my injury is now a distant memory (even though the sciatica is a painful reminder!)

    Then accessory work:

    Burpees: 16, 15, 16

    SDHP: 16, 11, 11 (Shane thought my form sucked so we stopped to try and get it right):

    Singles: 96, 101, 100 (divide by 3 according to David but really, I feel like we should divide by 5 as I don’t think I did the same amount of work as someone that did 99 doubles!)

  14. Also my first time with front squats:42-42(5)-42(5)-42(5)-47(5)

    Burpees: 8-8-8 (but almost half of those were w/true pushups…improvement!)Deadlifts: 9-8-8Singles: 72-48-52

    Anne…damn.

    And thanks as always to Shane and David for the help!

  15. Front Squat:165, 185, 195, 205, 215(x2)

    Not sufficiently angry at heavy shit today, if I were I might have gotten the last rep at 215, and more.

    FGB4 forewarner burner:Double Unders – 45, 49, 45Burpees – 15, 12, 11SDHP – 20, 18, 20

    For the sake of #s on this WOD I should have elected to do the DUs last. Burpees really suffered, and SDHP wasn’t great either. Yep, Fight Gone Bad will be AWESOME!

    Great meeting the new Foundations folks. They rock! Among the goodness were 2 muscle-ups done casually by gentlemen completely green to the movement (after 3-4 min of coahing by Laurel)!

  16. Happy Birthday Rebecca!

    Front Squats – WU 45×5, 95x5WOD – 135×3, 155×3, 175×3, 185×3, 190x3psyched myself out on the last one and only went up 5 as 185 was feeling heavy. 190 went up not easy but solid and I think I could have done 195.

    Accessory work – Burpee 15, 14, 13 (42)SDHP 15, 14, 13 (42)DU 25, 27, 30 (88)Total 172I noticed my DU’s came along better as I fatigued, I’m finally stringing them together consistently but still in 5-10.

    Working out felt great today! I came in very tired and worn down thinking I would do shit all for a work out and then the energy and magic took over. Thanks CFSB!

  17. So after exactly sixty days of paleo plus milk. I did the front squats again (what a wonderful coincidence).

    Last time I maxed at 185. Today 155,175,190,200PR and I called it a day with the 15 pound pr in hand. Not bad for a 60 day improvement.

    On the mini workout I lost my numbers, but my double unders just fell apart. Totally pathetic, need to really focus on this movement. Threw me for the rest a bit, but all in all was not a good showing.

    Later while watching the foundations class I decided to try a max set of pullups. I hadn’t done one in a couple of months. Old max was 30, new PR was 37. And my hands didn’t tear.

    Consider this a ringing endorsement of paleo on my part.

  18. Front squat: (45×5, 75×3, 95×3)115 125 135 145×2, had to stop there to do the WOD. Wanted another try at the 145, but oh well. Last time I got 135×2, so this is a solid improvement.

    WOD: my numbers were erased but something like:SDHP: 20,19,18Burpees:~15,11,10DU: 18,~12,20

    Haven’t done Burpees in awhile, and it showed.

    Great fun with the Foundations class tonight… TWO people got muscle-ups, nice work Ben and Ethan, next up is the iron cross.

    Nice lifting Jess!!

  22. Front Squat5-5-5-5-575 – 95 – 115 – 115 – 125

    Accessory Work3 Rounds of:1 Minute of Max Reps at each stationBurpees – 17 -15 – 14Deadlift 75 – 20 – 16 – 16Singles -66 – 72 – 96Rest

    Have to work on my form some more with the Deadlift. Keep rounding off my back.

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