CrossFit South Brooklyn

Established 2007

Back Squat

Posted on

3-3-3-3-3

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compare to 5×5 10.29.09 and 5×3 10.5.09

Accessory Work
3 Rounds of:
12 Dumbbell Power Snatches, Each Arm
12 Reverse Lunges, Each Leg

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Handstand Progressions

The King Con comic book convention hosted by our own Regan F is taking over the Lyceum this weekend.  Please check out the information below for alternatives to our normally scheduled classes and be sure to check out the Con too!

Saturday
We're organizing a Prospect Park 5K run at 9:30am.  If you're interested in participaing please email Christian(AT)CrossFitSouthBrooklyn.com to RSVP.  If anyone would like to volunteer to watch everyone's bags while they run please let us know and we will compensate you with a free post WOD lunch!  More details to follow.

Sunday
If you'd like to get a WOD in, you could check out any of the other local affiliates listed under the "Gym Links" tab on the right of the blog.
Otherwise, theres always the Brooklyn Beefsteak at The Bellhouse.  All you can eat naturally raised aged beef, ever flowing ale, your own commemorative pint glass and live music.  If we get a group of folks theres a discounted price too. Please post to comments if you're interested in attending.

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Interactive Spine Chiromatrix

Comments

  3. Thank you guys for the support yesterday! It was really appreciated. Too bad Todd was not able to see you up on the roof, but he heard you! His official time was 7:55:51. (unofficial # of cigarettes, 10)

    Squats today…haha! Definitely won’t be there. Soreness isn’t too bad though, considering. Hoping to be full strength for the 5k!

  11. RE: Beefsteak.I just spoke to the events coordinator at the Bell House to see if we could still get the group rate ($30). They are only renting out the space so, unfortunately, they could not help. I was informed that they expect this event to sell out by tomorrow.

  13. lifties today:

    225/235/250/255×1/255×1

    So I thought the 250 was a 245 but Jack gave me a “bonus” weight on the right side. So 250 it was. 255 was kind of disappointing because it felt harder than it should have been, given my 275 1RM, but still satisfying PRs on the 3RM. (I think my 3RM previous PR was 225..that might be a 5RM actually.)

    Got to skip the a/w due to class =)

  14. I have to start by saying THANK YOU again to Paulie T-shirts Steinman for getting my ass out of my smoke-filled corner of self-pity. It felt amazing to be back.

    back squats, 5 x 3:8595105115124

    3 rounds of 12 dumbell snatches+reverse lunges/each side: 8:20

    Going back to LA tomorrow and then off to the North Pole for a month. I promise I’ll be back for “good” soon.

  15. Squating felt like crap today.WU: 45×5, 135x5WOD: 190×3, 210×3, 210×3, 190×3, 190x3Kept it light and dropped it to work on form which still was on the darker side of suckin’Acc WOD got me out of my funk and feeling a bit better:11:34 starting with 25, going to 30 for round 2 and 35 for round 3.Always good and inspirational working with Willie, what a monster.Congrats Becca on your PR!

  16. Backsquat 3×5:(45×5, 65×5, 85×5)95,105,115,120,125

    Snatch mini-WOD done with 20 lb db and non-weighted reverse lunges: 10:19

  18. Damn, I missed Anne Ishii!

    Checked out Practice Crossfit (www.gopractice.biz) and was pleasantly surprised. Class included a warmup, introductions, explanation of wod, smiles and motivation!

    “Cindy”– 8 rounds plus 4 pullups. And get this, only my first 2 rounds were modified! Josh, the head coach here pushed me to drop the white band and do full pushups. It was actually really satisfying to be able to do that! Ryan was also great and motivated to keep going. Today was the first day that both palms tore up. Forgot to pack bandaids.

    Planning on hitting globo-gym tomorrow to make up squats and/or Christine.

  20. LBBS 5x3WU:45×5,135×5,185×3,225×1,275x1Workset:285x3295x3305x3 (shallow)305x3310x3 (PR)A/W DB Snatch/Reverse Lunge:20#DB, 10:04Thanks to David for making sure that I had a lifting strategy and correcting my mistakes! Lifting felt very good today.Anne Ishii, I will continue to grow my beard in your honor.

  21. LBBS 3-3-3-3-3

    WU: 45×5, 65×5, 85x5Sets: 100×3, 110×3, 115×3, 120×3 (PR), 125×2 (F)

    I guess the 125 was a 1 RM PR? “2 RM” PR? No?

    Acc WOD (DB Snatch/Rev Lunge):15# DB and 15# weighted lunges9:55I was half way through the WOD before I accepted the fact that this was seriously “for time.”

    Good to see you, Anne Ishii.

    Shane – I will try to not daydream in the middle of my sets anymore.

  22. 225x3245x3255x3 – was seeing stars260x3260x3

    Not bad considering it was the Y and it felt like a sauna in there. I’m not sure about the depth, but I think they were all good, albeit a few were messy and some grunting got some looks.

    Also, just to see how my shoulder would handle it, did some 70 lb dumbbell bench press

    70x1070x1070x970x6

    I could feel the damaged muscle area clicking (don’t know how else to describe it) which isn’t uncommon. We’ll see how it feels tomorrow, right now it’s fine.

  23. LBBS: WU (45×5,135×5,185×5) 200×3, 220×3, 240×3, 250×3(PR), 260x2F. On the 260 I put the bar back in the rack after my knees caved, I think I could have gotten another rep, but I didn’t want to use horrible form just to PR.

    Accessory WOD. Used a 25lb db. Done in 10:35. Figured out part way through that I was doing my lunges too much in a line and they got quicker with the better balance.

  24. LBBS: (45×5, 95×3, 115×3)

    145×3, 160×3, 165×3 (PR), 135×3

    Got a flu shot yesterday and could really feel it in my arm and body generally. After I got my 165, I just thought “why push it?” so backed off to 135. Very happy with my 165! Lovely lifting with Asta!

    Acc. Wod @ 15lb db, weighted lunges, 7:31. Took it a little easy here too.

  25. Erik…Maybe lay of the bench presses for a while? Seems like they are a staple in your routine. You could try working push-ups and variations of them if you really feel like you need some horizintal pushing. Closed chain work will naturally put your moving parts in a better position for proper movenent. I’ve seen many a shoulder put in a pickle in part due to frequent bench press work (even db’s) with less than ideal form.

    Just my 2 cents…I’d be happy to talk this over with you more if you like.

  26. BS (3) 205, 215, 220 (PR), 220 (1), 205Totally lost focus after that first 220 and didn’t find it again. Ugh.

    Acc work with 20# DB–8:16. Probably should have gone heavier.

  27. Hadn’t done back squats in a while – WU with 45 and 95, then 115×3, 135×3, 135×3, 135×3, 115×3, and 95×5. 135 felt good, but heavy, and scaled it back at the end for some technique work.

    First time doing DB snatches. Definitely need some practice with the form.

  28. Back squats! (ass to grass)

    warm-up:row 300 metersdromssnatch practice

    squats:

    wu sets: 45×5, 75×5, 90×5

    work:100x5110x5120x5130x5130x5

    need to focus on initiating ass-back, but overall they felt good! Still a little twingy in the back.

    I’ll miss you’s.

  29. WOD: DEADLIFT 3-3-3-3-3

    155*6, 245*5 (WARMUP) 245*3, 255*3, 265*3 (pr), 265*2, 245*3

    stopped at 265 as per “el capitan” and of course he was right felt my form get shaky on the second 265 set. my hips are stronger than my shoulders.

    db snatch wod. 12:45did 35lbs on rd1 then dropped to 25lbs. this was harder than expected. trying to do them properly and not stomp because of my knee.

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