Front Squat
Fitness: 3×5
Perform your second exposure to Front Squats. Bar speed should remain quick and your positions should be perfect.
Performance: 75%x2x8
Rest 60-90 secs between reps.
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FSQ e3/6
Bench Press
Fitness: 3×8 Sets Across
Add 5lbs to last week’s exposure.
Performance: Heavy 5
Work up to a heavy set of 5. Try to beat last week’s numbers by 5-10lbs. Next week we’ll be hitting a heavy 5 again. No Failing.
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BP e3/6
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Tabata Optional
Choose one modality to perform an 8 rep Tabata Interval on:
Row, Double Unders, or Burpees.
Choose the one you suck at most.
Post highest and lowest rep rounds to comments.
The Champ at CFSBK!
Thanks to Malcolm S for the awesome pictures from last night!
Thank you!
CFSBK would like to thank everyone who came out and made the live announcement of 13.2 a huge success. The spectators, CFHQ, the athletes, media, Littlefield and everyone else who contributed their time and talents helped put on a great show and a very memorable night. If you missed it, check out the archived broadcast here.
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This Company’s Hourly Exercise Breaks Make It More Fit, Sure, But Also More Successful
damn SBK looks awesome on "tv" or computer, whatever. just subjected two co-workers and who ever was walking by to clips from the 13.2 broadcast.
they were impressed, like anchoman-style impressed.
it was an amazing amazing night last night.
excited for this two-lift thursday!
Anyone else thinking it would have been cool if the workout had been 13.3 on 3.13.13?
A super kind request, any chance people can maybe slide their non-lifting shoes under the coatroom bag racks instead of actually on the racks? Mud on my bag, and sadly once poo, is getting to be kind of a drag. Thanks!
6am. Major props to Jess for orchestrating a smoothly run class despite an overabundance of athletes and an insufficient number of squat/bench stations.
Front squats at 205x2x8. These felt quite a bit heavier than last week, though they still moved well. Rotated with 4 other folks so these were closer to ever 90 seconds than every minute. Bench press: worked up to 255×5. Felt better than last week and looked like I could have gone 5-10# heavier. Tabata burpees: 8-8-8-8-7-6-6-6.
Fun times witnessing the 13.2 announcement at the gym last night. Hot damn those ladies are strong!
Great times last night, thanks to all for your efforts. It was really something to see two incredible athletes tear it up from 5 feet away. Annie just did not slow down. Damn inspiring.
It was such a privilege to be there last night, I was so happy that I went and ate and drank myself stupid. Thx to everyone who put up with whatever my behavior was and special thanks to Dmak for driving my drunk ass home!
6am with Jess. Totally agree with Peter — great job to Jess running a massive class! Front squats at 90x2x5. Felt pretty good. Bench press at 90x1x8. Need to work on my breathing with 8 reps, since I think I'm holding my breath for too long at the beginning. Tabata burpees at 4-5/round. Dare I say that this was kinda fun?
Last night was awesome. Annie and Lindsay were inspiring to watch.
If you have to “choose the one you suck at most” then it’s not really “optional” in any way. It’s really more of a “ mandatory maximized suckiness.”
Fun at 6am. I'm enjoying my new lifting shoes. Hit 115 on the front squat and it felt fine for all three sets. Then 105 on the bench which was a nice jump from last week.
Burpees went ok – maintained five ea for every round so maybe I paced myself too slow at the beginning.
Congratulations to all of the CFSBK folks, David O and the coaches on such a cool event last night. To me it is indicative of why I like this place so much and what a great community it is. Inspired me to get up this morning and make it in.
David, Thank you for making awesome videos/having a cool gym, and winning us all the opportunity to see 13.2 live. Last night was pretty special.
Thank you DO for making that amazing experience last night happen. I feel so fortunate to have been a part of it.
I had clients in early this morning or I'd have been Two Lift Thursday-ing at 7. Oh well, manana.
Agreed with everyone – last night was amazing! A super exciting day to be a part of CFSBK.
Killer event and party last night. Thanks DO and crew. Took it easy on the drinks since I had to do some work afterward, so I'm ready to hit 2-lift Thursday tonight.
it was cool seeing all of your guys on TV. wish I couldve been there
Last night was fascinating. The carefully choreographed production of spectacle, the deployment of mass media high technology, the showmanship, the human body beautiful and strong, the invocations of gladiatorial combat, the centrality of women athletes, it all was quite something to witness.
So much fun yesterday, so glad to be back normal today.
Noon class
WU
1 Lap around block
2 min JR practice
(I ditched the burpees…shhhhh)
FSQ with Charmel and Elan
185x2x3, then 195x2x5
Wasn't sure how these would feel but they were all fast.
Bench with Big Nick and Charmel
185×5, 205×5, 225×5
This was the first and probably the last time I was on the "top" bench during a class.
Tabata burpees (Catholic guilt got me)
8-8-8-8-6-6-6-8
FUN!
So much fun last night. Congrats and a big giant THANK YOU to David for being so flippin' awesome that CFSBK got chosen to host AND for having it come together so well. And I got to acquire the invaluable skill of putting on maybe 200+ wristbands for time! win.
Dance floor to end the night was perfect. I think a combo of Bailey, Rikke, Todd, and Arturo really stole the show.
giant NOON class today with Lady Fox and Josh.
C&J make-up from Sunday, working up on the complex:
33#, 63#, 73#, 83×2, 93×2, 98#
This is up 5 pounds from the week before. Feeling solid. Thanks to Josh for the coaching — widening out my hands either for the whole complex or after the front squat so the split jerk is wider and don't have as far to go on locking out the arms.
Bench with Lauren and Rachel
45×8, 65×5, 80×3
83x8x2 (didn't get to the third set in the time allotted)
This is up 3 pounds from last week. Didn't want to push too far and fail. Everything felt solid and moved pretty quickly.
Tabata burpees:
8-7-6-5-5-5-6-7
Tired from the run and burpees def felt in the front squat. (not that people want to hear excuses) 😉
Sucked it up and put 170/165/165 up
Bench I ran into gym math problems as I struggled with 115 instead of 100 as I was intending. Still got through fast so dropped to 85 and worked on technique.
Tabata burpees
9/8/8/8/7/6/6/6
Last night was a ton of fun. Really happy to be part of it. Looking forward to trying my hand at it on Saturday.
David, I'm throwing my thank you at you as well! I am not usually one for the spectacle but that was incredible. Samir somehow stole my post so I'll just say, "Yeah, what he said".
Jumping on the thank you to DO and team bandwagon. Fantastic night. Definitely among the top five sporting events I've attended (can't think of the other four though). A great privilege to see the ladies compete (fair to say that as a group they are infinitely more interesting, personable, inspiring, etc. than the CF dudes). LV won me over. Super cool attitude, great performance. I will be rooting for her down the road. One word to describe Annie T – FOCUSED. She was ALL BIZ until the WOD was over. No question that she is gunning for three in a row.
Kind of disappointed to have to give away my ticket for yesterday but it was cool to see everyone on 'TV'. Props to Castro calling David down at the end…
Would have loved to join regular classes today for two lift Thursday (tgose are the two lifts i really wanted to do this week but could not schedule in), but I'm on plane to CO. Will be snowboarding the next four days so my imminent bench PR will have to be postponed!
For psychological reasons I forced myself to come in and do some lifting at 3:30. Working the night shift is something I never want to experience again if at all possible.
Snatch:Worked up to 211#s. Felt slow and heavy but at least I was able to get under a bar for a little bit
HBBS: 235X20.
I CANNOT wait for this week to end.
Front squat!
185x2x8
Bench!
45×5, 95×5, 135×5, 165×3, 155×5
Tabata burpees!
7 and the rest 6’s
Partnered with strong visitor Frank.
Front squat: 205x3x5
Bench: 160x8x2 (ran out of time)
Tabata: 7,7,7, 6,6,6, 5, 5, (lost momentum at the end)
no mention LL Cool BenW licking those lips on tv?
Back in action.
Front Squat 45×5 95×4 135×3 165×3 185x5x3
Bench 45×5 95×4 135×3 165×2 185×5 190×5
Tabata burpees 9,8,8,8,7,7,7,7
Everything about yesterday was awesome – Annie and Lindsay (who is cool and super friendly and sweet! girl crush) totally kicking butt, the energy at CFSBK, and the pork at Littlefield (also, the dance party, OBVIOUSLY). CFSBK knows how to throw one hell of a shindig and welcome the Crossfit community.
Major props to DO, the rest of our amazing coaches, Whit & Lisa, and the rest of the crew for pulling off such an amazing event. Also, watching Noah play bodyguard for Annie and LV was pretty boss.
Oh, and obviously Herschel. Shoutout to Hersch, who quite frankly, stole the show.
Ha, didn't notice Whitney licking and relicking and rerelicking his lips. It's almost like they told him he was going to have to speak on the mic…
I also really like when Castro whiffs the hug on Lindsey after the workout, just a funny bit of mistiming.
I was really stunned by Annie, just so sweet and poised and smiley. And despite myself, Lindsey really grew on me- the intensity isn't an act, and that's what matters. Hope to see her in another heavy ladder this year.
Such a cool event and cool couple of days. Happy to be back to normal, and excited to give it a go on Saturday.