CrossFit South Brooklyn

Established 2007

Back Squat

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3×5

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(E1/8) Sets Across
Reference previous 4 BSQ exposures
E4/4: 2.27.10   E3/4: 2.20.10   E2/4: 2.13.10   E1/4: 2.6.10

3 Rounds for time of:
130m Run
20 Kettlebell Swings, 32kg/20kg
15 Pull-Ups or Ring Rows

Post time and Rx to comments.
Kettlebell swings have to clear your forehead.  Attempt all the Swings and Pull-Ups unbroken.  The run can be scaled up by carrying a sandbag.

Kevin
Kevin shows us his O (lifting) face

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Comments

  2. Los Tacos Locos –

    The Mrs. is willing to be a designated driver tonight. Back seat fits 2-3 so we can give someone a lift over to Williamsburg if need be, sunset park, etc. I’l check back later to see what the story is.

  3. LBBS: 200. Did not feel like it was moving well. Gonna drop to 190 and start micro-loading.

    Accessory: 7:11 w/ 1.5 POOD. Forearms are incredibly sore. Going to start using 2 POOD from now on.

    Great class Shane!

  5. First crossfit-related dream ever last night:

    I’m in the box, trying to do a 20-rep squat with 95 lbs(!). Someone sees me squatting and comes over and smacks me in the back of the head, saying “you aren’t doing it right”. Then, Shane or David say “Dude, thats not cool, you can’t smack someone on the head while they’re working out”.

    I have no idea what this dream means. Any clues?

  7. Back squats 125×5

    170m run15 Box jumps 24″15 Pullups (Green Band)

    3 Rounds for time. 13:56.

    Freud: It means you want to sleep with your mother. D’uh.

  8. I could really feel Thursday and Friday nights this morning. Had to scale back a bit.

    Good times squatting with Noah!

    WU: 45×5, 95×5, 135×5, 165×5

    Work: 185x3x5

    Post-WOD burner: used a very light KB (1 pood) and subbed 10 strict chin-ups for PUs. Finished in 6:36.

  10. LBBSQ: (45×5,75×5,115×5) 145x3x5

    WOD: 8:14 as Rx’d. Swings unbroken, pull-ups in sets of five in rounds 1, for 2/3 of round 2 and 1/3 of round 3, then doubles for most of the rest of it. My first priority was not to rip my hands, so I kept coming off the bar, but after awhile I would have had to do that anyway because the KB killed my grip.

    Nice to see so many of the recent foundations class today!

  11. This morning at 9 I made an attempt at 10 OHS at body weight (160).

    After five I knew I wasn’t going to make it and was starting to really feel my shoulder screaming. Dropped the weight there. Probably had 1 or maybe 2 more in me, but definitely not 5 more.

    Two hours later at 11. Squated 225x3x5. Felt good and easy except for the set where I set up the bar two low and it kept trying to roll off my back.

    Burner done with 1.5 pood KB. 7:45. Pretty happy with this time. All KB were unbroken and first round of pullups were unbroken.

  12. Freud: it means you’re not doing your squats right!

    just kidding

    BS 45×5, 95×5, 135×5, 165×5, 175×5, 175×5, 175×5, 135×10

    with Katie who left the 135×10 out of her post. She’s tough and the perfect height squat partner.

    wod in 8:25 with 1.5pood. my grip was failing on pullups also. might be ready for 2pood soon or 1.75 if that exists.

  13. Christine is running the North Face Endurance Challenge tomorrow in the 1/2 marathon div. its a tough technical trail run. the rumor is you have to slide on your butt on a few parts.

  14. Low bar back squatting: 275x5x3Little burner as Rx’d: don’t remember the time, but it was crap. Running kills me, soon it won’t be that way…

  15. HB BSQ(45×5, 95×5, 135×3, 160×2)175x5x3

    Run/KB/PUScaled up the Run with a 25lb Sandbag. Did everything barefoot

    8:27

    I did all of the KB Swings unbroken as well as the first two rounds of pull-ups. Last set of pull-ups was something like 8-5-2. Forearms were SCREAMING for about 10 minutes. Didn’t expect the sandbag run to be so taxing, more of a sandbag trot.

  18. WUeasy rowdroms

    HB BSQ(45×5 95×5 135×5)185x5x3

    damn it’s been a long time since i’ve squatted. felt good. looking forward to this exposure.

    R/KB/PUsubbed 200m row for run.

    11:22 as Rx’d

    kb swings unbroken w 2pd. these felt easier than i thought they would. pull ups were tough from the get go. 5, then 3’s, 2’s and 1’s.

  19. Low-bar BSQ:(45×5, 75×5, 105×3)115x5x3

    Subbed 200m row for the run, 1 pood kb and pull-ups on the white band. Was in pain from the warm-up run and couldn’t get my head in the game. 11:47 bah!

  20. Early evening play: 6 white band hand stand pushups, some practice hanging in false grip from the rings… clean&split jerk practice:

    63×5,93×3,123×3,153F,153F,153×1,123×3,153×1

    153 was a PR on my clean (haven’t tried for this in a long time.) Split jerks are challenging – I am still very new to the movement.

  21. LBBSQ

    getting reacquainted so went light. Ive actually only done LBBSQ a few times in my tenure at CFSBK.

    I did work at 155x5x5I think I can get up a lot more–but as I learned from Coach L–I have a lot to workon form wise. She and Shaun helped me and by the last set I felt good. Going to see if I cant make a bigger jump on Wednesday.

  22. HB BSQ(45×10 65×10 95×10 135×8)135x5x3

    Being my first group class, went light in order to make sure form was correct.

    9:31 as Rx’d. Used blue for first set of PU and green for next two. Last set was 5-5-5.

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