CrossFit South Brooklyn

Established 2007

Speed Box Squat

Posted on

65%x2x8

Lots of speed every rep, minimal transition time between sets with your partner(s).

Post loads to comments.
compare to 5.9.12

21-15-9 Reps For Time of:
Power Clean 135/95
Pull-Up

Post time and Rx to comments.

crear un gif
How many Pull-Ups Can Joe O Do?

Happy Belated Birthdays, Rickke M and Allen G!
Happy Birthday, Nate R!

Join the CFSBK Pub Quiz Team

Got lots of facts swimming around your brain? Like to eat and drink with other interesting people? Stella Z is organizing the CFSBK Pub Quiz team to dessimate the ever popular Pacific Standard Triva Night. Peep the Deets:

Date: Sunday, May 20
Time: Paleo dinner 6 PM, pub quiz 8 PM
Location: Paleo dinner at Stella’s apartment (email for address), pub quiz at Pacific Standard, 82 4th Avenue, Brooklyn
Dinner info: Main course and side dishes provided by Stella; others are welcome to bring apps, drinks, and/or desserts as the mood strikes.
How to RSVP: Send an email to stellavision (at) gmail and you’ll be added to the Evite.

New Strength Cycle Dates!

Upcoming 3x Per Week Cycles
Cycle A  (Novice Program)
5/21/12 – 7/13/12
Mondays and Wednesdays from 7:00-8:30pm
and
Fridays from 6:00-7:30pm

Cycle B  (Intermediate/Advanced)
5/22/12 – 7/15/12
Tuesdays and Thursdays from 7:00-8:30pm
and
Sunday from 10:00-11:30am

Upcoming 2x Per Week Cycles
Cycle C (Morning)
5/21/12 – 7/11/12
Mondays and Wednesdays from 6:30-8:00am

Continuing Education
5/22/12 – 7/12/12
Tuesdays and Thursdays at 6PM

If anyone is confused as to which cycle they belong in, they can contact Jeremy to discuss placement.

Cost
3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point

2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point

Class Sizes
Space is limited to 8 participants

Class Length
One hour and thirty minutes

Register Here!

______________________
The Fascial Knock on Distance Running for Pitchers Eric Cressey
City Unveils Locations of Bike-Share Stations NY Times
39 Ways to Not be Like Everyone Else Renegade Strength and Conditioning
Knowing Sucks Scrawny To Brawny

Comments

  1. I actually read the list of 39 and was pleasantly surprised to see number 30 and 38.

    I liked that article more than I thought I would– especially when he says things like "watch less TV than you do right now." He doesn't say don't watch TV or watch *this much* TV.

    On the other hand, the "sex with hot chicks" was pretty stupidly non-inclusive.
    ________

    I've been chilling out and resting my back which seized up on me a bit from sitting in a poor position all day last Friday. Apparently sitting is much more dangerous than squatting twice body weight.

  2. Sorry I had to book it out of 7 AM class (and thanks Josh for letting me be in heat 1) instead of cheering y'all on — I had to get on a conference call right at 8. (I'm still on it, and NOTHING has been accomplished. Awesome!)

    Box squats at 125. Not sure if I was so non-explosive on these because of the weight, or because of Ragnar.

    WOD: made it through the second round in the 7-minute cap, using 63# on the cleans and 15-9-6 (well, 15-9, anyway) on green band for the pullups. I am SHOCKED at how fast my arms died!

    Come to pub quiz, y'all!

  5. that list IS spot on! nice one.

    6am with coach josh

    pre wu
    foam roll

    wu
    2min 1pd kb swings instead of jump rope
    droms
    hip openers
    calf marches
    wu1 instead of seated box jumps

    BOX SQ 16"box
    (45 135)
    205x2x8 on 30 seconds. good stuff

    WOD
    21 15 9 135lb muscle cleans
    12 9 strict pull ups, missed the last end of pu.

    good stuff.

  9. Squat: 215x3x5
    Press: 105x3x5
    Deadlift: 300X5

    First of my in between cycle sessions that I like to call "the JR sessions". Squats were fine a little heavy but ok. Press was hard as hell, how I managed to get all the sets done is beyond me. The last rep on each set was a damn battle. We're headed for micro jumps very soon. Deadlift was heavy but actually kinda fun. Loaded up some pantera on the headphones got angry and easy, peasy (c) David. Lifting solo is definitely not as fun as with the group. One more solo day and then its back with the early morning crew.

    I've decided to add an extra day of lifting, so I'll be solo on Friday mornings. I'll squat, work on strengthening my shoulder joints and my upper body in general. Any other beneficial accessory work is going in that day. Just have to figure out what exactly I'll do. Any recommendations on shoulder work is welcomed. So far I really like these.
    http://www.bodybuilding.com/fun/likness22.htm
    A little similar to some of the stuff I did with Deb & Alec where my shoulders actually felt normal.
    Goals for the next cycle are to stay injury free and total at least 900.

  11. For all women, especially new moms, you should check out the May 16 Fresh Air on NPR. It's about environmental toxins and breasts/breast milk.

  16. Made up Front Squats:
    (45×5, 95×3, 135×2)
    150×2, 160×2, 170×2
    -really started to lose my rack during the last set. my elbows were dropping, causing the barbell to roll down and create achy wrists.

    Then did today's WOD with Fox.
    21-15-9
    Power Cleans, 95#
    Pullups
    8:40
    -that was harder than it should have been.

  19. Is that bad, Jeremy?

    165# box squats
    85# wod w/ ring rows 5:51

    seriously torn up from rough soccer match last night.

    did ten full squat snatches after wod and tricepts extensions w/ 25, 35, 45 plates.

    wods w/ cleans increasingly confuse me. the weight is so light, and the movement so truncated. found myself cheating the technique big time.

    typed this on my wii. haha.

  20. 6PM class with Noah and Fox

    First time with Speed Box Squats. Having only squatted once in the past 3 months, they felt decent. Great to work with Ellie this evening!

    Box Squats: 95# 2×8
    Didn't feel super fast, but I'm sure that will/would come with more practice.

    WOD: 6:39
    21-15-9
    Power Cleans @ 53#
    Kipping Pullups with Green Band – scale to 15-12-9

    I have t-rex arms.

    Loving being back at SBK!

  21. 195# for the box squats
    Wod. 115# for the cleans, pull ups rxed. 7:44 so that's a DNF, I suppose. :-(.
    Shout out to gentleman Fox for doing a quick fact check on that M&F Hers story today. And also for a big bunch of extra insight. You rock!

  22. 5pm. 135 boxsqt. WOD w 95#, 15-9-6 strict(ish) pullups. Gotta keep things cleaner in these for time workouts, towards the end my lift was more of a hump than a jump.