Fitness:Low Bar Back Squat 3×5
Continue your linear progression by adding 5lbs to your previous exposure weight
Performance: High Bar Pause Squat 65%x2x8
Hold the bottom of each rep for :02
Post loads to comments
BSQ e2/6 compare to 2.25.13
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Partner Workout
10 Rounds For Time of:
5 Push Press 155/105
10 Burpees
Alternate rounds with your partner until all 10 are completed. Push Presses should feel heavy but completed unbroken. Burpees are strict. There is a 10 minute cap on this work.
Post time, Rx and partner to comments.
New CFSBK Ladies “TFBA” Shirt. Pick on up at the front Desk before they sell out!
- Check out CrossFit’s spotlight on CFSBK super-friend, Adrian Bozman
- Congratulations to all the Strength Cyclers who totaled yesterday. We had some great numbers put up and tons of PRs. Check
- The Potluck Pictures are up! Thanks to Dan and Asta for shooting the event. We’d also like to congratulate Asta on earning the coveted CFSBK Black Hoodie for all that she’s contributed to the community for the last several years. Thank you for all you’ve given us, Asta!
Ariel K and Sea To Table
Hi all! I’m reaching out to peeps at CFSBK because many of you may be interested in what I’m working on these days due to your love of delicious, healthy food and specifically your desire to know where your fish comes from.
I work for Sea to Table, a sustainable seafood purveyor that works directly with American fishermen to deliver the freshest possible, directly traceable, wild-caught fish to chefs and restaurants around the U.S. We just launched the beta test for a new direct-to-consumer service, rolling out first in the Northeast.
We currently offer Alaskan sockeye salmon fillets and Florida white shrimp, both great for keeping company in your freezer with the CSA beef, pork and chicken. Our site offers more detailed information about the source of these delicious fish, who caught it and how.
I’d appreciate if you’d take a look and if you have recipes, (and I know you all do) I’d love to hear about them! Even if you aren’t interested in ordering right now, feedback on our site and message would be very appreciated – please send them and any questions you have along to ariel(AT)sea2table.com.
Thanks in advance!
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The Open Is Upon Us
The Open is Upon Us video has a very Friday Night Lights feel to it.
Clear eyes, full hearts
Another great Total!
We all saw some great lifting yesterday. I was especially impressed by Amanda's big gains as a novice lifter. Inka too is a first-time strength-cycler and impressed everyone with some very strong lifts and some obvious potential for big gains.
Joel squatted an amazing 405 and Rahsaan pulled out his 465 lbs deadlift. Nice work, guys!
Here are my numbers
TOTAL = 975. That's a PR and 20 lbs over my last Total
Squat = 385 (PR)
Press = 160
Deadlift = 430 (PR)
Needless to say, big thanks go out to Jeremy. We would clearly not be putting up these kinds of numbers without his excellent coaching and support.
Thanks, everyone. I wore my hoodie all weekend and may have slept in it Friday night…
😀
ARIEL! Damn we miss you 🙁
D-Turn! Awesome!
Asta, you so deserve it.
Ah, the luxury of an 8 AM class. I'm doing a staycation this week and it is going to be HARD to go back to 7 AM next week since Daylight Savings Time kicks in on Sunday. But for now, I'm reveling in the extra hour of sleep.
HBBSQ at 105# (stupid! I even did this on a calculator and got 110.5# as my prescribed weight, and I clearly misremembered that as 105 instead of 110). WOD with Maggie, 73# push press and burpees strict for 4 of the 5 rounds, 11:46. I'm kind of kicking myself a little for not doing all of the burpees strict, even though our time would probably have been closer to 13 minutes.
T-rex arms now.
Hit 9, count em, 9 PRs
Total: 880#
Squat: 310, 330, 345
Press: 145, 155, 165
Deadlift: 340, 355, 370
(Prior 1RM estimates: Squat: 300, Press: 150, Deadlift: 300)
The strength gain benefits of the strength cycle are obvious and well testified. While this interested me I joined the cycle primarily for a different reason and you should consider it. After a year of Crossfit I was still nervous about my deadlift and unsure about my clean; the others were decent. If the Big Lifts are something that were unfamiliar to you when you started Crossfit, chances are you could benefit from the cycle. 8 weeks of small class instruction with a focus on a finite skill set does wonders for developing your competence and capacity.
My numbers made big jumps and I definitely still have room to grow. I would say a significant part of these gains came by virtue of form. The point is, even if you don't see your yourself a strength specific athlete perse, it is definitely a wise investment of your time to develop the big lifts- it will be of great assistance going forward in your Crossfit career.
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Much love to the whole Strength Posse, to Jeremy of course for his knowledge, patience, guidance and support, to Michelle and Avi for their help loading bars and spotting, to Joy for shooting the Total and to everyone who came out to watch and cheer.
I will cycle again, just not yet. For now I miss sweating and cardiovascular exhaustion and want to re-engage in athletically pushing myself in a different way. During the cycle I was working out, outside of the gym 2-3 days a week (Kung-fu plus occasional yoga) and running met-cons after class 1-2 times a week. My total numbers were based on what I had done to that point, but going into the Total fully rested and fed I was told my lifts looked too easy. So, next time around I'll try to see if I can JUST focus on strength and really test myself in that dimension. Believe me though, that 370 was god damn heavy.
Looking forward to class Tuesday night!
Total write up:
Squat: 365, 385 (+10 pr), 405 (+30 pr).
Press: 145, 155 (old pr), 160 (+5 pr).
Deadlift: 400 (+5 pr), 415 (fail hitched it), 405 (+10 pr).
Total: 970 (60 pound pr)
Honestly still floating from this. I can't thank Jeremy enough. I had always heard how great strength cycle is, and now I know. It's amazing how quietly the magic appears, and how it's very little magic and a lot of work, but Jeremy works with you to make sure it gets done right. Small cues ranging from "hold at the top" to slightly louder ones like "f*** the bar and close out your hips." Unfortunately I took that one a little too literally as I went for that second deadlift attempt and hitched it on the way up. I've got a lot of work to do on weaknesses on the top half of the deadlift, and that's probably been true for the entirety of my time at Cfsbk, and I'm very excited to actually make it happen.
As to the squat number, after hitting 385 I told Noah tht I was about 1 in 3 to stand 405 up. And then nobody failed their third lift and well damned if I was going to be the only person to not stand it up. Thanks to all who watche for bringing the energy in the room. I've realized now just exactly how much that's worth and I will not spend another 18 months expecting PRs even while making strength gains.
Also it was awesome watching the 6:30 crew nail their lifts. It's not easy getting under a bar that heavy every morning and going to work and they all crushed it yesterday. Also massage therapist extraordinaire Inka needs to put some damn weight on the bar because she made some really heavy weights look light. I almost bet her a massage to get her to go to 205 on the squat (with me gambling the cost), because she easily had more.
6am with Nick & McDowell
Missed first exposure, 73lbs back squats. Weight felt good but I was wobbly at the bottom.
I think Kate and I did 6 rounds of PP (37lbs) & burpees.
First time ever that I felt I was doing half decent burpees. It kind of took me by surprise.
Congrats to everyone at the Total last night! It's always inspiring to see everyone lift such heavy stuff.
Re: The Open is Upon Us…
So, who wants to start doing kettle bell workouts under water? Also…foreshadowing? Maybe?
POT LUCK PEEPS:
Does anyone know who made the plantain-crusted chicken and the coconut (I think) meatballs?
Congrats Asta on the sweatshirt, and congrats to all the totalers!
Thank you, David, for posting that info about the fish company I'm working at. I would seriously love feedback from anyone in the CFSBK community – I value your thoughts immensely. Miss you all very much!
is it normal to still feel high even though its been almost 24 hours since doing the total? thank god for endorphins and adrenaline.
Joel youre my hero, that 405 was legendary and probably the greatest feat of the day.
Definitely have to give my fellow 6:30AMers props, its takes a lot of guts to squat heavy before the sun has even risen and i really think in the long run it ended up helping all of our numbers yesterday.
I ended up PRing in 8 out of 9 of my lifts which was not surprising given the "novice effect" but still felt pretty good.
Squats: 210, 220, 230 (old pr was 190). These all felt pretty light, probably should of gone heavier, oh well next time.
Press: 95, 100, 105 (old pr = 95) I hate pressing, the 105 was the only sticking point i had all day.
Deadlift: 290, 305, 315 (old pr was 235, 80# difference!) the 290 felt heavier than the 315. Is it normal to enjoy the ass fire pain that comes with deadlifting heavy?
Total: 650. My best case scenario goal at the beginning of the cycle was 600. I put up a 520 9 months ago at my old globo gym. Who would of known doing the same movements over and over again for 8 weeks with increasing loads would actually have a positive impact on performing said movements, right Jeremy?
It was pretty weird lifting in front of a lot of people at first but I think it actually helped me concentrate once I got used to it.
Thanks Jeremy for everything, you are definitely the Emperor Palpatine of this whole shit. Thanks to the spotters and loaders and photogs and all the other lifters.
Nice job totalers!
Worked at 65% of my estimated 1RM on the HBBS – 205. Felt pretty light but the pause stuff is still a little weird.
WOD – 3 and 4/5 rounds at 155 and then had to swallow my pride and drop down to 135 so that we would finish under the cap.
Noon with Fox & Arturo. I wasn't sure what my HBBS 1RM was, so there was a little guesswork here. I worked at 225lb and it felt fine.
Partnered with Rickke for the WOD. We finished in 9:58 and it was all my fault. I breezed through the first three rounds but missed the last PP rep on round 4. The wheels came off in round 5 with 3 failed attempts and a questionable 5th rep. Rickke made 155 look easy throughout. I'm always terrible at any workout with push presses – it's probably a form issue since I just don't get much hip drive.
great job, totalers, i've got a ton of respect for all of you.
i loved all the CFSBK gear in the Adrian Bozman video!
I'm struck by the similarities between Boz's and DO's musical backgrounds. Also by how transformed Adrian is by his, um, ridiculous hair. Without it he looks like a total Boy Scout.
does this mean i have to be ariel c moving forward?
I was really thrilled with this strength cycle and the total.
BSQ: 285 / 300 / 315 (50 lb PR!)
Press: 130 / 140 / 147.5(F) (5 lb PR)
DL: 325 / 345 / 360 (35 lb PR)
Total: 815 (90 lb PR)
I did two back-to-back strength cycles a little over a year ago and have been trying to hit the major lifts once a week since then, so I wasn’t expecting huge gains this time around. I thought, maybe, if I was lucky, I’d get a 300 lb squat. Hitting 3 plates was awesome–and largely due to Jeremy’s decision to move me to 2.5 lb jumps on the squat when I started struggling in Week 3. Due to that programming change, I didn’t miss a squat until the last week of the cycle. Thanks coach!
There were lots of excellent performances and good energy all around at the Total. Shout outs to my platform buddies Sameer and Mike, who both put up some great numbers, and to the rest of the MWF evening crew.
Thanks Jeremy for an amazing strength cycle! For all your amazing guidance, attention to detail, and for putting up with our shenanigans! I had a total blast and learned A LOT. Esp how much you know about the Teenage Mutant Ninja Turtles.
After 2 years of classes I really wanted to work on my lifts (and get strong), but a cartilage issue in my right knee kept me from taking the plunge. Fast forward 8 weeks– My knees have never felt stronger and that is an amazing feeling! Seriously, I feel like I have a new body with new mobility. I'm excited to see how it translates back into classes. I will def be back for another cycle soon. Can't recommend this class highly enough.
Special shout out to Corbett, Michelle, and Avi for calling me out on my ish! 🙂
Joel- I would have bet!
KMO- time freakin' flies. We must celebrate.
Asta- you rock my world.
Nice work, Strength Cyclers! Holy fuck 405 Joel! So happy for D-Turn as well that this was the Total you worked for.
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On the LFPB Challenge:
I wanted to take a moment to say how awesome you guys and gals did, since I wasn't able to be at the final potluck/awards ceremony. If I understood how to bold and italicize stuff there would be lots of it here…Across the board, this was the most successful challenge we've done yet. There were so many great wrap ups, more than a few that honestly brought tears to my eyes. David and I always struggle with choosing winners since so many folks do so well, and this year was no exception. Except for the #1 male and female. Gina and Ben kicked ALL THE ASS and really found ways to make the challenge work for them. It was really a pleasure to choose them and that David and I didn't have to argue like years past 😉 The runners up, the honorable mentions, and so many of the rest of you who followed through really proved to all of us and to yourselves that living a healthy life is more than just working out. It means developing daily habits that support the body, mind, and spirit, and thus the person as a whole. I could go on and on and I won't. Instead I'll say thanks for doing so well, and that I hope you continue to kick ass and even possibly serve as an example for someone near you that this is the way to go.
Love,
Fox
Total folks rocked it out – congrats!!! Also big congrats to everyone at the challenge – lookin' good folks!
Hit the 4:30 – Got to meet some new bar partners that rocked it out. I remember my first burpee WOD – yikes! Sadly the shoulder is bugging the tar our of me. I have been backing off the weight for anything overhead. I will be taking David's advice and moving to high bar back squats and I think I need to up the AR game on the shoulder. I think I will also start (I mean it this time) using the article on getting a pull-up to train/strengthen stabilizing muscles so I hope all that will help. If any of this sounds ridiculous let me know 😉
@Gina great FNL reference!!
Back squat – 45×5, 95×5, 135×3, 165x2x6, 2 second pause. Bar math strikes again, I thought I was doing 175 and the realized, nope, I just can't count.
It was great working with Melichor (I hope I didn't butcher your name)!
Partner WOD DNF in 10:09 minus one round with me at 115 and M at 95.
HBBS: 175x2x6 – 2 sec. pause
wod in 9:40 at 115#
lbbs this eve with melo & noah
worked up to 105#x3x5
partnered with dana on the WOD 43# in 8:37, good times, great burpees!