CrossFit South Brooklyn

Established 2007

Back Squat

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75%x3x3
(Deload exposure)

Post loads to comments.
use 75% of 11.13.10

3 Rounds for max reps of:
1 Minute, Row for Calories
1 Minute, Wall Ball Shots, 20lb/14lb, 10'
1 Minute, Box Jumps, 20"
1 Minute Rest

Post total reps per movement and overall to comments.


Check out this amazing video commemorating Matt U's incredible fund raising efforts for Fight Gone Bad 5!

Good luck to Paulie S, Jack L, Avi S and Coach Jeremy who will be competing in a USAPL (powerlifting) meet this weekend!  Each of these guys will attempt to break PR's in the Back Squat, Deadlift and Bench Press. GO TEAM!!!!

_________________
Matt U set a goal for Fight Gone Bad and completely exceeded it.  He had a tangible goal and incentives to help him reach that goal.  That being said, it's now December, what are everyone's short term goals for this month?? Post to comments AND to the goals board at the gym!

Comments

  1. Downloading, sorry, deloading day.

    WU: 45×5, 95×5, 115×5, 135×5

    Work: 165x5x3

    Accessory WOD: 155 total as follows:

    Round 1: 17/12/30Round 2: 14/9/23Round 3: 15/9/26

    Great FGB video – I liked the Marines shot at the end. Made this military brat just a little sentimental.

  3. Warmup:-Jumping jack droms-Shuttle run relay-Hip mobility goodness

    LBBS:(45×5, 95×5, 125×3, 140×3)work: 145x3x3-these felt really heavy today. Don’t think I would have been able to do that for 20 reps even if I wanted.

    WOD as rx’d:Row: 13, 12, 13 = 38WB: 14, 12, 12 = 38BJ: 30, 30, 33 = 93Total = 169-This wasn’t that bad, but maybe I didn’t push myself hard enough. Definitely got better numbers on the row and wb than during FGB, but the box jumps weren’t as good. It was really hard to jump on the box directly after wallball.

    Good luck fellas at the competition! Can’t wait to hear what numbers you beasts put up!

    Hope to post goals later…

  4. bsq 165x3x3

    wod 156. this went really well for me. I was able to cycle the BJs better than I ever have and the ball was flying up more easily today. I usually struggle with rx wb.

    excellent M&R class with Shane

  5. Back squat 205. No way I could have done this for 20 today

    Metcon: 212. Don’t have the movement breakdowns but the rounds were 75 67 70. In the last round I figured out that I did better saving more energy for box jumps

    Goal for the month is 12 hspu. Currently I can get 8 on a good day

  6. Great video, Matt. I have to say that the last scene with Matt, Mike, and Anthony really got to me a bit. We do workouts like Murph and Nate and the like, and do Fight Gone Bad every year and raise some funds and are usually thinking about ourselves, our scores, and how we can get better. Every so often I am hit with the fact that the hero workouts are named as such for a very real reason, and that raising money for FGB is raising money not just for a tee shirt, but for organizations who do a lot to help people who need it. For me, raising funds this year held a little more meaning than in past years. I know the video was done in part to highlight some of the goofyness that surrounded your fundraising, (and I hope to never see you in that get-up again) but… thanks, Matt, for doing such an pheonomenal job and also for producing that video as a reminder.

  7. Also

    BSQ225x3x3As others have said, no way I could have done a 20 rep anywhere near this weight today.

    WOD Rx’d243This felt surprisingly good. Difficult, but good. I don’t think I’ve ever felt that good on wall ball. I sprinted my last row and got 22 cals thnking it was my last minute, and when Shane said “Rotate!” I died a little, then managed another 20+ round of wall ball. This score almost beats my actual FMFGB (Fat Man Fight Gone Bad) score from this year.

  8. anybody got any leads on a good doc who’s comfortable with weightlifting and women and sports med and headaches? email me — kmears (at) gmail

  11. fun warm up! jumping jacks, shuttle runs, stretching goodness

    bsq:(45×5,85×5,115×5,125×3)135x3x5

    i’m finding my love for back squats again

    wod = 164

    row: 18,15,15wall ball: 13,12,13box jumps: 26,26,26

    i think i could have pushed myself more on box jumps.

    then i went outside and tried some sprints. 2x200m spirts. was hoping to do 3-5 but my legs were done.

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