CrossFit South Brooklyn

Established 2007

Front Squat

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3-3-3
(E2/8) Sets Across
Load approx 15-20% less than previous 3RM with the goal of breaking it mid-cycle
Perform 6 Jumpe Squats after each work set. Rest 3 Minutes

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compare to 10.9.10

For Time:
50 Dumbbell Squat Cleans at 40% BW

Once the clock starts, you can work for :45 and must rest the final :15 of every minute.  Each rep must start by dipping the dumbbells below the plane of the knee.

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avi
Avi takes the thick bar overhead

Good luck to all the Strength Cycle Athletes on their CROSSFIT TOTAL today at 6pm.  This is the post-test for 8 weeks of hard strength training.  Come early or Stay late to watch these guys and girls move some steel.

Fight Gone Belated is happening this Sunday at 10am.  Good luck to Avi S, Jack L, Peter H, Nick Pi and Bjorn B!!

Comments

  2. Hurray for active recovery with Coach Fox! Woke up this morning substantially less creaky than I have for awhile and have a sense of ease in my hips and shoulders. Thank you!

  7. Hi folks!

    It looks like SBK will have a team in the CFV Trick-or-treat Throwdown on Oct 30! Katie, Josh, Noah and I are looking to compete and have some fun.

    Now, the only kicker, we must provide a judge for the day as well. Any takers? The event is from 1-5 @ CFV on 10/30 and will be a lot of fun. Costumes even!

    Let me know if you’d like to join us and be our judge!

    shpaddock AT gmail DOT com

    Thanks!

  9. I just had lunch. A broken glass and nails sandwich on sandpaper. Ready for the total tonight! In the words of Rowdy Roddy Piper,

    “I came here to kick a$$ and chew bubble gum. And I’m all outta bubble gum!”

  11. spaced out and went to gym at 6 am. It was dark, cold and lonely.

    went home and did 15 hang snatch pull + hang snatch on the minute. 95×5 100×5 105×5.(I saw this on this week’s collected training video from Catalyst Athletics. These videos are inspiring and always have the best music.)

    then 1/2 Angie in 8:37 (this took me 10:30 not long ago 🙂

  12. FS: 160x3x3

    Acc WOD: 3:28 @ 38% BW. Only did 40 reps. Was worried about squat cleans after a front squat WOD with my back in its current condition.

  13. Odd object lift WOD – move entire contents of household from Bayridge to Cobble Hill for time … 7 hrs 10 minAcc WOD NFT move, rearrange and unpack entire contents just moved in previous WOD (ongoing).Let’s have a big shout out for functional fitness!See you all tomorrow.

  14. Took the 6pm Class

    Warm-upFoxy DROMS

    “Mid Bar” Back Squats(45×5, 95×5, 135×5, 155×3, 170×2)180x5x3

    Felt heavy and took a good bit of work to organize. Can’t front rack a bar yet. Nice working with Nick K.

    50 DB Squat Cleans @ 30#’ers, :45 on/:15 off5:3030lb is exactly 40% BW right nowThis was harder than I thought it would be. legs were JELLO afterwards.

    I’m posting from high atop the Plyo Box pyramid watching the CFT and Group Class right now. huzzah

  18. Front Squat –

    WU 45×5, 95×5, 135×3, 165×3

    Work 185x3x3

    Felt pretty good – still struggling with the rack position a bit, but getting better. Actually standing up with the weight felt easier than Saturday’s 175

    WOD @35lbs (40% exactly) – 3:44

  19. Warmup:-droms, jumping jacks, marching calf stretch, lunge stretch, 2min squat hold

    Front Squat:(45×5, 75×5, 95×3, 110×2)work: 120x3x3-with 6 squat jumps after each set.

    WOD at 25# db’s–5:12-I’m afraid for how my legs are going to feel tomorrow.

    Super fun to watch Jeremy’s crew Total!!! Looks like folks were hitting some pretty decent numbers! I wish I could have stayed to watch the deads. Nice job all! Can’t wait to see what the final numbers are.

  22. FSQ: (45×5, 75×3, 95×3, 105×2) 135x3x3

    Felt good – last rep was a little slow. Need to really think about recruiting the insides of my legs better.

    WOD Rx’d at 25# db: 4:40. Afterwards sat next to David on the boxes watching CFT, got excited and went bounding down only to nearly fall flat on my face as my legs did strange rubbery things under me.

    There were some terrific lifts last night – good job strength classes!

  23. FSQ

    (45×5,65×5,95×3,110×3)115x3x3

    WOD: 5:35 @ 25# (just shy of body weight)

    cool down:

    lay on floor then walk around till regain feeling in legs followed by a yummy dinner at palo santo

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