CrossFit South Brooklyn

Established 2007

Front Squat

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3-3-3
(E3/8) Sets Across

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compare to 6.19.10

4 Rounds for time:
Run 400 meters
50 Squats

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compare to 5.24.09

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Adrian is back from his trip to Denali.  Check out his write-up on how things went.
We got up to 17,200, which is the high camp. It's a snow and ice barren land, dry air and wind is brutal. Not a good place to live.
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from base camp (7,200) to 11,000 camp, the weather is hot, the snow acts as reflector of sun, so it's super hot the whole time, but you can't strip down otherwise, you get sun and wind burn really bad.
After 11,000, it's cooler, but the altitude and wind kick in to make your life just more difficult, and it's still fairly hot.

After 14,000, we just get hit with bad weather everyday. In the morning, before direct sun light, it's freezing. after sun light, it gets better, but it generally snow, foggy, whiteout. The camp is shielded in three sides with high ridge, which is great for protection from bad weather somewhat. Unfortunately, the faces of high ridges accumulate snow, creating a lot of avalanche danger, there are a couple of them that hit pretty close to home. one of them literally force everyone to run from one side of the camp to the other side.


Moving up from 14,000 to 17,000 involves going up a headwall to get onto a ridge, steep and exposed. It's can be sunny and calm while on the headwall, once on top of the headwall and before the ridge, it can be a total whiteout, with wind constantly battering you, barely hearing your partner's shouts.

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Sign up for this weekend's CrossFit Subway Series event here!

Comments

  1. tried to go at 6 a.m. but either the door was locked or i’m an idiot. both are certainly possible.

    i’m excited for the virtuosity one–i hope we can try out some of those movements ahead of time.

  2. I did front squats at open gym yesterday. Would it be possible if I did press at class tonight as I missed this rounds first exposure.

  10. First day back at CFSBK after a 29-day break. Long, beery, non-paleo vacations are no good for fitness.

    Front Squats:

    WU: 95×5, 125×4, 145×3

    Work: 165x3x3

    Squat/Run WOD: 14.08 (RxD).

    The runs on the WOD felt very strange after squatting! Later, I had a hard time walking down stairs at the subway station.

  13. @Avi: I have the Trigger Point roller mentioned by Shane above. And agree, it’s great, and the small size makes for easy storage — especially in NYC style apartments.

  14. a very fine noon class at cfsbk

    WUdroms

    FRONT SQUAT(45×5 95×5 135×4 165×3)185x3x3felt good. no leg issues! YES! thanks ramon for the pointers.

    WOD14:52 rx’d. leg cramped on 4th run so had to walk it. great to be running again. long may it continue. i liked this one. hot as balls, but a goodie none the less.

    CDfoam roll

  15. Dan H: Yes you may press

    Sarah: 3 Sets, my mistake

    Avi: OPTP has good rollers, it’s what we use at SBK

    Dan/Charlotte etc: The leader boards, goals/Accomplishments board and programming calendar are all UP!

    Huzzah!

  17. Did it last night.

    FSQ200x3x3

    WOD in 12:57, definitely burny in the quadrangles.

    For the Subway Series can people sign up for one weekend or another? Or do we have to make all 4 workouts? Currently working the morning this saturday and will try and flip to the night shift if needed.

  20. FS180, 180, 185

    Went back to 180 and then 185.Next up 185.

    WOD12:36

    Shouldve run faster the 1st round. After that it just sucked.

    Running after the squats = jelly