CrossFit South Brooklyn

Established 2007

Back Squat

Posted on

65%x5
75%x5
85%x5+

If you’re following a linear progression, add 2-10lbs as appropriate

Post loads to comments.
compare to 3.7.12 or 2.22.12

5 Rounds Not For Time of:
:30 Hollow Hold or Rocks
20 Unbroken Kettbell Swings
10 Overhead Reverse Lunges, 55/35

The Kettlebell Swing should just clear your head, these are not competition standard swings.
The lunges are 10 reps total, or 5 each leg. The load should feel heavy.

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Go Team CFSBK!

As of right now CFSBK is ranked 61st in the North East Region out of 169 teams.  We’re also sitting at 643rd place out of 1,788 worldwide.  For a full report on all our athletes per workout, check out the Open Link at the bottom of the navigation bar on the left.  Good luck to Team CFSBK as WOD 12.4 gets announced tonight!

New Group Training Rates Start Tomorrow

As detailed on 1/30/12’s post (copied below) we will be changing over to the new Group rates effective tomorrow. When your current contract is set to renew after the 15th you’ll be asked to switch over to the new recurring memberships. So if you usually get charged the 28th , on March 28th you’ll make the switch. If you’ve got any questions, or concerns, please contact David(at)CrossFitSouthBrooklyn.com

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CrossFit South Brooklyn will be implementing some increases in Group Class training rates that will take effect on March 15th. Since our humble beginnings under the F line back in 2007 CFSBK has never raised prices but due to increased overhead costs and substantial investments into our program, the time has come for a little bump.  In the past 2 years alone our gym has grown exponentially and invested right back into the business to ensure a high quality experience for all our members. Firstly, we made the big plunge and moved into our current home here at Degraw Street as well as added 3 coaches (Jess, Noah and Josh) to our team. On top of that, we upgraded the website, acquired boat loads of new equipment, hired a nightly cleaning staff, increased the number of weekly classes, training options and are currently in the process of hiring HIRED (Jess Fox!) a full time office manager. Finally, we’ve spent thousands of dollars on staff education to ensure we can provide the best experience for everyone who walks through our doors.

We firmly believe that CFSBK is one of the best physical culture establishments in Brooklyn (and beyond!) and we can’t wait to take everyone along on our continued growth and development.  We appreciate the commitment and the hard work everyone puts into their health and count ourselves lucky to be a part of your journey.

CrossFit Group Classes

Drop in
New Rate: $25 (+$5 per class)

10 Class Punch Card
New Rate: $200 (+$1.50 per class)

2xW Membership
New Rate: $175 (+$2 per class)

3xW Membership
New Rate $215 ($1.50 per class)

5xW Membership
New Rate: $230 (+$1 per class)

DISCOUNTS

We’re increasing our discounted membership rates from 10% to 15%.  The following populations will be eligible for discounts:

+ Military/Armed Forces
+ NYPD and All State/Local/Federal Law Enforcement
+ FDNY
+ EMS
+ Students
+ Teachers* New!

All current memberships will stay active through March 15th at which point we’ll start transferring to the new prices. We’ll honor the current rates to your first charge after March 15, so if you get charged the 20th of each month, on March 20th you’ll be asked to switch over to the new contracts.

_________________

7 Habits of Highly Effective Benchers T-Nation (WFS Version)
Nia Shanks: Lift Like A Girl
Body Types and Nutrient Ratio Recommendations

Comments

  1. Re-watched the Minding Your Mitochondria video and wrote down the "prescription." Anyone read her book?

    DAILY
    3 cups greens
    Especially kale
    Parsley

    3 cups sulfur rich vegetables
    Cabbage family- broccoli, brussel sprouts, cauliflower, turnips, rutabagas, collards, kale asparagus
    Onion and related- radish, leeks, chives, onions, shallots, garlic
    Mushrooms

    3 cups colored vegetables/fruits
    Ideally 3 different colors
    Beets, carrots, peppers, red cabbage
    Berries, oranges, peaches, other brightly colored fruits

    Meat
    Wild caught fish- especially herring and salmon
    Grass fed meat

    WEEKLY
    Seaweed
    Organ meats

    She mentions 3 cups as being a full dinner plate but doesn't say if it's cooked or raw! I assume raw since a full plate of cooked kale would be 2-3 bunches, but who knows.

    Squats 195# across. WOD w/ 1.5pood KB

  2. You KNOW when you wake up in the morning, read the WOD, and think, "That doesn't sound so bad," that it's going to be bad!

    BSQ: 145×9

    WOD at 12 kg/25#. At first I thought maybe I should have gone heavier on the KB, but by about round 2 I was glad I hadn't. 20 unbroken swings are very different from 20 swings that you can split up!

    You know it's been a good WOD when shampooing your hair afterward is a problem.

  7. Oh, yes. I wouldn't miss it. So I'll be coming to class on Friday instead of Saturday to attempt 12.4.

    GOAL: No mistakes. If I don't make any mistakes I should get back into the top 10 where I damn well belong!

  8. Really enjoyed that bench article (and thanks for the print link!). Ironically, the thing I got out of it most is that I need to do more horizontal pulling.

  12. "You KNOW when you wake up in the morning, read the WOD, and think, "That doesn't sound so bad," that it's going to be bad!"

    Stella, that's precisely how I felt about Workout 12.3 of the Open! I was like, "Oooh. This should't be as impossible as the other two, because it's several movements… even if the WOD is actually longer… as opposed to one. That notion was obliterated about a third of the way into it.

    I'm looking forward to the upcoming novice strength cycle to help me with WODs like that one with its strategically-placed Push-Press in the future. Hands-down, it was the Push-Press that bottlenecked me.

  13. If you guys wanted to add a "Poor Internet Reporter" discount, I'd totally be down.

    Went to the 8am class this morning for some squats. Thanks to Josh for helping me improve my chronically uneven bar form. Raised my training max again, to 350, and repped out 7 squats at 300lbs today. I think I may have had one or two more in me — ah well, next time. Then had to duck out early because of work and missed the WOD.

    Also, I'm looking to buy a bike! Anything new or used, preferably under $200 would be great. Anyone have any idea where I should look (besides craigslist)?

    Or if some generous SBKer wants to sell me their old clunker, I'd be interested.

  19. 5/3/1 Bench Press
    225×5
    245×5
    260×13
    Weight felt really good, moved easy the first 8.

    Kroc Rows
    128×20
    Rip has some weird dumbbell weights

    Power Snatch Practice
    Hadn't snatched in months, wacky at first, but Rip ironed some shit out, pulled a couple singles at 80kg.

  20. Took the 7pm Class since my client cancelled

    Warm-Up
    3 Rounds:
    10 Tall Snatches
    10 Push-Ups
    5 Pull-Ups

    Back Squat
    (45×5, 135×5, 165×5, 185×5)
    205×8

    3 Rounds NFT
    10 OH Lunges, 55lbs
    20 KB Swings (1.5p,2p,2p)
    :30 Hollow Rocks

    The last three workouts I've done since getting back have all felt really low intensity. Maybe my body thinks I'm still on Vacation? Had little focus on the squats, should have gotten at least 10 reps I think.

    I need to get my mental game together by 12.4 which is a DOOZY

    All financial inquiries should be sent to my email account and we can discuss there.

  21. squats 45×5, 135×5, 145×3
    160×5, 185×5, 210×9
    WOD at 2 pood and 45 lb plate hugged to chest (wonky shoulder)
    I screwed up and only did four rounds and now feel guilty.

  22. How does anyone do a WOD quickly after a rep out? I looked around and everyone was like putting their stuff away. Hehehe.

    205×11. I want to get my squats into the 300s this year, so pushing it hard.

    After rep out meal:
    1 banana
    3 artisinal hot dogs
    2 cups paleo chili (extra spicy)
    1 cup raw milk (because of spice)
    4 cups coconut water
    32oz real water
    (still hungry could eat a whole other meal)

  23. OK I'm a total whiner here I know but 12.4 annoys me too. what's the deal with 150 wall ball? I don't know if I can even get that done in 12 minutes. if the volume per round were reduced by 2/3 (50/30/10) then at least I'd be able to get through a complete round. as it is for me this workout will be really boring because it's really just AMRAP wallballs in 12 minutes.

    whine whine

    so far only 12.3 was a good wod in my opinion.

    -s

  26. 3 cups of raw veg in one sitting, unless reg'lar mild salad greens, would be kryptonite to me. and a lot of ppl. I bet she means cooked.

  27. My partner and I were having a collective malfunction when it came to doing math in our heads (versus on the very conveniently located squat-rack-posted calculators… mere oversight), so my first work set of the squat ended up being like 10lbs. less than what my last set was planned to be. Thanks, partner! 🙂

    We got carried away on the warm-up sets, I think. I guess we were overzealous about the back squat. We did adjust the middle set down to make up for the first work set. Thanks again to my partner for suggesting that as my foolish self was considering upping my last work set to some amount that would've probably been to much to adjust the whole workout.

    Back squat: 200lb x 10
    Add-on: 20kg; 25lb. 5 rounds

  29. Late post because the blog kept eating my post. Stupid blog.

    7pm class
    Squats:
    (45x5x2, 95×5, 125×4)
    145×5
    165×5
    185×7
    -squats haven't been great lately but today didn't feel too bad.

    3 rounds of the accessory WOD was plenty for me!
    -15 hollow rocks
    -20 kb swings (1.5, 1.75, 2 pood!)
    -10 reverse lunges (35, 35, 45lbs)
    Able to get all swings unbroken but holy f*ck is that 2 pood heavy! I definitely lost some of the height on that swing for the last couple reps. I can't imagine (and prob don't ever want to) using that in a wod.

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