CrossFit South Brooklyn

Established 2007

Back Squat

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3×5 or 5×1
(E8/8) Sets Across or Max Effort

As the majority of members did not Squat on Wednesday we've added this last exposure of Back Squat.  If you did squat on Wednesday you luck out and get an 9th exposure for free!

Post loads to comments.
compare to 6.2.10 and/or 5.29.10

4 Rounds NFT of:
10 PVC Sit-ups
10 Dislocate Lunges/leg
10 KB Romanian Deadlift


Juliana on the prowl at the NEQ

The Truth About Tennis Elbow EricCressy.com
The Standing Long Jump TopEndSports.com

Comments

  1. Thanks for the tennis elbow link. I am starting ATR this week at the place Fox recommended.

    Hope David and Ash are recovering quickly.

    See ya tomorrow…

  2. Back Squat 175x5x3

    3 Broadjumps, best attempt: 24’6″

    Accessory work: subbed 20 situps for PVC situps, which I can’t do apparently

    Very nice Sat 8am class as usual, though we missed David McG and Ashley. Best wishes for a quick post-surgery recovery.

  3. Today’s class was alot of fun…despite the horrible heat.

    Warmup:-400m jog-10 rolling-spread eagle stretch-10 mountain climbers, each leg-calf walks

    Broad jumps: 3 rep max distance (3 attempts)-Best distance: 19′ 10.5″-Fun, fun, fun! I felt like a kid. Definitely got better with each attempt.

    LBBS:(45×5, 75×5, 105×3, 135×3)work: 155×5, 160×5, 165×5-these felt heavy but good. might try to keep squeezing in some more of these squat sessions in the upcoming weeks.

    4 Rounds NFT:-10 PVC situps-10 dislocate reverse lunges-each leg-10 KB Romanian deadlift @ 1pood.All good stuff.

    Bonus:Strict pullups (not chins): 2 sets of 3.

  5. Does anyone remember the rowing/sit-up WOD that was posted yesterday? I can’t make it in today, and I can do it at home. Thanks

  6. Jason-:Row 500m/50 cal50 sit ups400m/40cal40 sit ups300m/30 cal30 sit ups200m/20 cal20 sit ups100m/10 cal10 sit ups

    the cal option is a much longer workout. 17-22 min instead of 11-14

    you can always just track back on the blog as well. Everything stays available.

  7. What a blast at the 8am class. I echo Bjorn’s sentiments, McGrath and Ashley were missed.

    I really liked the whole program of the class today.

    HBBSQ (45×5,75×5,85×3, 100×2) 110x5x3. These were pretty. Pretty shallow that is. Looking forward to revisiting this weight and getting deeper. Thanks for the elbow adjustment Alec and Shane.

    Broad Jump : 20’3″ best attempt. Me likey the broad jump!

    Accessory work felt real good.

  8. Triple Broad Jump: 25’9″ Would like to try these again.

    LBBS220x5, 225×5, 230×5 (pr)Awesome progress. I really liked squatting 2 days a week and saw some huge gains and improvement from this.

    I started this cycle at 155 which was a bit of a feeling out, but exposure 2 was at 185. So the 45 pound jump was huge.

    Finally up to the double blue weight Though I didnt have the double blues on since I worked up to the weight.

  9. Tripple broad jump. 27’10”.

    LBBSQ did 265, 285, 295F, 295F. This was kind of frustrating as my PR is 300.

    Enjoyed the accessory work.

  10. Visiting the parents WOD:w/up 1 mile runAnnie 18:12I kept doing situps even when the neighbor came up to talk to me. He thought I was crazy. But I did have to pause my jumping when my sister pulled into the garage.Cool down: swim and skim the pool

  11. Loved the broad jump! 22’5″ was my best.

    LBBSQ – I’d just done max effort singles on Wednesday so I did heavy singles across – 150x1x5.

    Squats and reggae, what better way to start a Saturday.