Shaye A. getting set to Low Bar Back Squat. How and why do you prefer to carry the bar, high or low bar?
Come Roller Skate with CFSBK on October 12th!
What: All-ages roller-skating, admission for the first 25 people that RSVP is compliments of CFSBK
When: Sunday, October 12, 2-4pm (Note: this is the weekend the gym is closed for the Starting Strength Seminar)
Where: the newly-opened Pier 2 Roller Rink at Brooklyn Bridge Park
Event is a go with a minimum of 10 people. Skate rental is not included. The same pier also has bocce and shuffleboard courts we could play on. Afterwards, we’ll head to 68 Jay Street Bar (where Charlie works) for some post-skating drinks. Stella Z.‘s SMART in DUMBO trivia night is also happening later that day at 7pm, in case people want to stay for that too.
RSVP to mare [at] CrossFitSouthBrooklyn.com by Friday, October 10.
Join Ken H. for 4 Weeks of Gymnastics Training on Saturdays!
Join guest gymnastics coach Ken H. as he takes you through four weeks of gymnastics strength training. This 1.5 hour long class will incorporate different facets of body weight strength training and movement. Specifically, each class will be composed of three to four distinct areas: warm-up and active mobility, rings skill work (muscle ups, levers etc), body weight strength conditioning, balance (on hands and feet), and flexibility. Students will be asked to have a goal or intention to focus on for the next six weeks. Students can then focus on that goal outside of class.
When: Saturdays from 2:00pm – 3:30pm, Sept. 13th to October 4th
Price: $80 for 4 Weeks
Cap: 8 participants
Ken Haller’s Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.
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The Current State of S&C Coaching Mark Rippetoe for T Nation
A Call for a Low-Carb Diet That Embraces Fat New York Times
You Can Trick Your Brain Into Craving Healthy Food Science of Us
Teen Contender Radio Diaries
Saturday's Programming
Back Squat
Fitness: 3 x 5 Linear Progression
Add 5 pounds.
e9/12
Performance: 85%x2, 95%x1x3, 80%x2
Rest two minutes between sets.
e5/6
Post loads to comments.
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5 Rounds or 15 minutes:
6 Dumbbell Bench Presses, as heavy as possible
12 V-ups
400m Run
The pace on the run should be conversational, so run it with a buddy and well, have a conversation.
Post time and Rx to comments.
I like low bar. Because, as Jeremy says, "We only do things the right way" at Strength Cycle. 😉
(Really, I like it better because the bar feels more stable than it does sitting on my traps, and also my ankle mobility is not awesome, so I'm not as comfortable dropping ass-to-grass for the high bar squat.)
Speaking of low bar squats…180x3x3 with a pause. Was feeling pretty sore from the volume work on Wednesday.
Bench 125x5x3. Whee! I was feeling apprehensive about this weight because this was the weight at which I failed 3x5s last cycle and had to switch to 3-rep sets afterward. Plus, the warmup felt none too encouraging (again, sore from Wednesday). But I made all of my reps and I think I can do even a bit more. Sadly, this is the last week of heavy bench for the cycle. *cries*
Then chinups instead of cleans. YAY! 6,5,4. Not my finest sets ever (I really thought I would get 6s all around) but I guess my upper bod is a little pooped.
7:30 class yesterday. Worked up to 93-ish double on the power snatch. Can't say I like this movement a lot. I have been spending a lot of time trying to crack the squat snatch code so P.S. felt very awkward.
WOD in a millisecond under 10 minutes with 10 strict chin-up. Last couple of rounds I ended up doing singles on the chin-ups which took a lot of time. Happy that I sorta got them all (may** have had a few no reps in there).
I enjoyed Dr. Mike's piece yesterday. I love the fact that there is a CFSBK poet laureate. I may have to step up sometime and challenge him for the leader board. Consider this a warning sir!
Jake – Are we headed up to the gunks on sunday? email me – hallerk-at-gmail….
cheers
6am with Jess and Nick.
BSQ 235x5x3
Jess stressed that I screw my feet into the ground a bit before I start.I really focused on keeping my knees out today and things moved really well. I think 235 moved better than 230, so thank you Jess 🙂
Only finished 4 rounds of the DB bench. 65/65/75/75. Then did a 5×3 of red-banded MU work.
6:30am Strength Cycle
Pause squats: 100lbs 3 x 3
Soooo glad I didn't go up in weight today- I like these, they're easyish
Bench Press: 73 5 x 3 that turned into 2 + 1F, then 3 x 2
Lost the path of the bar, didn't brace myself right, was looking at the wrong dot on the wall. Take your pick.
Chin ups: 2 with green band, then 6 x 2 with green and red band. I'm going to try incorporating these more into my workouts and maybe one day I can actually do one unassisted.
PS: Sad SC is almost over with a month break before the next one :'(
Also, Adele where did you go? We miss you!
6am with Jess & Nick – working on yesterday's snatches. I worked up to 90 lbs. I felt way uncoordinated – and always do with high hang and from the knee snatches. They feel much better from the floor – which probably means that flaws in my form are just being covered up by the momentum I generate on my first pull. It's a long way of saying that the high hang and from the knee snatches are probably doing me a lot of good – even as they frustrate the hell out me.
I did the metcon scaled to jumping pullups and a 16 lb wall ball (to 10'). Finished in 7:23 and hours later I have yet to stop sweating.
6:30pm make up
Fitness Snatch work, High, Knee, OHS 75×2, 85×2, 95×2, 105×3, 115F got the bar all the way up to my face and failed to get under it, called it a day.
WOD @20#, 10' target, and a thick ass green band x20 C2B broken into sets of tens. 8:20
Cash out, work on DUs
I came out of Tuesday's Sq and Wod with heavy DLs very tired and broken, and was feeling very sore in the lower back. Wanted to skip yesterday, but my friend texted me to just come in and take it very easy and concentrate on good form rather than a heavy day. Ended up having a very good workout day. Friends, gotta love em.
I've always done low bar, because I have freakishly long forearms and 0 mobility in shoulders, deadly combo. I have been staying after classes practicing bringing my arms a little closer and the bar a little higher, I want to do High bar this next cycle, and accept the lower numbers. Stella we can be High Bar partners, I'm sure our numbers will coincide.
The current state of S&C is an awesome read…definitely a great "what if" article. Thanks for sharing.
Last cycle I switched to high bar (which I had long feared and hated) because I read somewheres that it can be beneficial for the Oly lifts. Last cycle, I did make some progress but as I got to higher weights for me (120#) I started to kinda low-bar it up in my back position (and rightfully called out by coaches) which made me feel as though those weren't legit reps. So this time I'm doing the performance programming with high bar, with my reasoning being that I could get used to doing lots of reps at a lower weight in the right position. So far so good but I'm looking forward to seeing if I can do a number of reps at a higher weight and still keep the correct position! At the same time, I'm also making a lot of progress on the Oly lifts, esp the clean and jerk. Now to learn how to snatch better!
Make up post from yesterday at 7:30pm.
Rough day overall. Worked up to 135 on the performance complex for snatches, but failed every which way from Sunday once I got there – too forward, not fast enough, not enough depth on my drop, not getting my knees out of the way, you name the mistake, I probably made it. I need to get more reps here. This lift is just mystifying me lately.
Overshot on the WOD, too. Tried 30/10 for the wallballs, but had to pull back to 9 feet after the first round. Re-ripped a couple of places on my hands, so the pull-ups were no fun and I just did ten per round.
Sometimes you eat the bar, and sometimes the bar eats you. Anyway, i learned how to squat doing high bar, so that's what I prefer. Low bar has always felt awkward to me.
Is there a buy-in (I think that's what it's called?) for the gymnastics strength training?
6am make-up of Thursday's workout with Nick
Slowly getting back into the 6am swing of things, so I figured I'd start posting again too. Performance snatch work went well. 95lb through 145lb in 10lb jumps. 145 felt very manageable and if I had it to do over again I'd have sped through the initial sets a little faster and attempted 155. A few cycles ago 155 was my 1rm for the snatch, so I'm very curious to see what happens next time we go for heavy singles.
WOD in 9:54 – it was nasty. All wallballs unbroken except for the last set where I dropped it on number 11 – not fatigue, just a little bit of an errant throw. C2B pullups sucked. First round in sets of 5, and then slowly moved from 3s all the way down to fast singles toward the end. I did get to experiment some gymnastics grips I bought from Rogue a while back. Not sure how much I'll use them
Michelle, I'm going to strength tonight. Back to mornings next week. Wouldn't abandon the morning ladies!
Rest day 5/3/1 deads
285×5
325×5
370×10
QOD
I like squatting, think that people should do it with a barbell on their backs regularly, and see value in both versions. I learned high bar, then low barred for years, and have been doing high bar again as of late. I would still low bar if I were training for a power lifting meet. I'm lucky to have no restrictions that force me to choose one. I did notice though that after only low barring for years I became uncomfortable, unwilling almost, to sit in the bottom of a clean or snatch. Everything became a power version.
@Allie B – For this series there is no buy-in…. In the past there has been a 1 strict pull-up for women and 3 for men.
Light Day today
Crossover Symmetry: Activation
Power Snatch
60kgx1x15
Then a very modified version of yesterday's conditioning:
10-5 Reps NFT of:
DB Thruster, 35s
Horizontal Ring Row
Also- I prefer low bar back squats, but my quads are so weak so I've been biasing HB lately to try and bring up the old anterior chain.
did yesterday's workout today at noon with zee foxes
snatching today, kept it light to moderate to work on my form and got one that really clicked today, so im excited to go up next week. before this cycle i had REAL problems hitting that second pull with using all arms, and it's good to not have that problem as frequent, just need to work on using the balls of my feet this time. lost grip a few times because of humidity (boo) and had to chalk it up a bunch.
wod, this was a killer 🙁 got through 3rd round and did not finish. good cues about my wall balls which are terrible for me, so i will keep that in mind for next wod, i no repped myself a bunch haha *sigh* also i should finish this friggin thing next time it pops up again!!
as for squats, i am really 'enjoying' working on high bar back squats. pre crossfit i was doing shoddy low bar back squats. high bar has really helped me so far with learning to brace better and keep my chest up (well except on wednesday's squat day) which helps soo much for me when we do mid hang olympic lifts. sooo im gonna keep going on that!
time to lay horizontal for a couple of hours now!
i should say high hangs AND mid hangs!
@Jay-
All challenges are accepted with grace and love, motherfucker!
Sweaty OG
Snatch, heavy single
220
242
253
264
275
264
CJ, heavy single
220
264
297
319
341
319
HBBS,87%x2x4
395
15 strict unbroken pull-ups
10 strict unbroken chin-ups
@Dr Mike:
I know I am beat,
So I'm gonna retreat!
Ha!
Nice!