CrossFit South Brooklyn

Established 2007

Box Squats

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Warm-up:

WU 1 or WU 2 x 5 Rounds 

Complete 1000 Single-Unders

Box Squat 101

5-5-5-5-5

Work up to a moderately heavy set of five.  Athletes must pause at the bottom.  Focus on exploding out of the hole.

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Read ‘Em and Weep: Strength Cycle Totals

Fight Gone Bad House Teams 17 & 18 Announced!

FGB House Team 17
Margie Lempert
David Osorio
Ben Granger
Allen Gaoiran
Peggy Jean-Louis

FGB House Team 18
Andrew Migdail
Laurel Madar
Deepak Thakran
Jessica Bailey
Teresa Belling

We also have 3 people waiting to be placed on a team.  If you’re on the fence about signing up there’s no better time than now to join the Fight!  Register for Fight Gone Bad 6 HERE.

The deadline to sign up for Fight Gone Bad 6 and get on a house team is Friday, September 9th.  Any sign-ups after that will be for Fight Gone Belated.

Fight Gone Belated!!

If the date is holding you back from participating in FGB 6 this year then join us for Fight Gone Belated 3!  This is an opportunity for those who can’t do the workout on it’s scheduled date of 9/17 but still want to do FGB.  We have have 3 people signed up so far and as soon as we have one full team of 5 we’ll announce the first team!  The date of FGBelated will be determined once all the teams are set. 

Don’t let the date hold you back from getting in on a great event!  Register HERE and email David(AT)Crossfitsouthbrooklyn.com to inform David that you’ll be fighting belatedly.

Upcoming Strength Cycle Dates Announced

Do you want to get strong?  REALLY strong?  Spend 8 weeks with Coach Jeremy focusing on your Squat, Press, Deadlift, Bench Press and Power Clean.  September will see the start of 3 new cycles.  The dates are listed below and you can register for the program right HERE! 

Upcoming 3x Per Week Cycles
Cycle A  (Novice)
9/12/11 – 11/4/11
Mondays and Wednesdays from 7:00-8:30pm
and
Fridays from 6:00-7:30pm

Cycle B  (Intermediate/Advanced)
9/13/11 – 11/6/11
Tuesdays and Thursdays from 7:00-8:30pm
and
Sunday from 10:00-11:30am

A/B Cycles are $600. ($300 paid out twice over 2 months)

Upcoming 2x Per Week Morning Cycle
Cycle C
9/12/11 – 11/2/11
Mondays and Wednesdays from 6:30-8:00am

$400 ($200 paid out twice over 2 months)

If anyone is confused as to which cycle they belong in, they can contact Jeremy(AT)Crossfitsouthbrooklyn.com to discuss placement.

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Getting Organized Before Squatting: The Two-Squat Squat MobilityWOD

Comments

  1. A late post on Strength Cycle Bench Press and Clean 1-RM Day:

    Bench: 180/190/200F (15 lb PR)

    Clean: 160/165/170F (10 lb PR)

    Thus endeth the Strength Cycle – many, many thanks Jeremy and my fellow Cyclers!

  3. Great 8am with Margie today. I only finished 913 rope turns, which was disappointing…was anyone able to finish in the 7 min?

    Box squats were feeling good today. Great tips from Margie about bending more at the waist to reach back with my butt. I’ve only done this a few times but I think today was the first time I actually did the correctly. Kept the weight light enough (170) so I could explode out of the hole. I think these will really help my regular squats.

  4. I got about 750 singles – probably could have done a bit more but my rope kept getting tangled. Box squats were a good time as always. Went up to 195, which I was still able to move pretty quickly.

  6. I lost track on the singles relatively shortly after 400..was probably somewhere above 750,

    Box squatted with Dan H3…175 for 5×5 sets across. First time doing this, felt really dialed into the squat today, breathing, depth, speed…all felt good, can definitely do more next time.

    Worked on some handstands…trying to focus on gripping the ground as suggested by Laurel the other day, seems to be working but I still have to walk my hands around a little bit to find that right spot…

    1st weekend in the last 4 that I didn't finish the afternoon/night out at Bierkraft…progress or not?!?

  7. It took me a while to find my rhythm with the singles, I've been doubles so much it was hard to switch. I got it dialed in around 1:30, and was able to bang out 767. I think I could easily add 100 on that if I start out well.

    Box squats for the first time:
    155, 165, 175, 185, 195.

    These felt really good, I felt like I was able to get a good explosion up on all but the last few reps of the last set where I really started feeling the weight more. Next time I think I'll shoot for 180 all the way across.

  8. Did 155 across, same as Wednesday. I had intended to do more, but after that warmup it felt like 155 was where I should be today – the last rep or two was always a challenge, and it's very difficult to resist the temptation to rock forward to initiate the drive.

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