Fitness: 3 x 5 Linear Progression
Performance: Work up to a Heavy Single (80-90% of 1RM), then Max Reps at 50% of 1RM (capped at 20).
Post loads to comments.
e1/6
_____________________
For time:
100 Russian Kettlebell Swings
Every Minute on the Minute:
5 Burpees
At the call of “go” and then at the top of each minute, perform 5 burpees before moving directly to the kettlebell. This workout is capped at 10 minutes.
Post time and Rx to comments.
Do you forget what our schedule is sometimes? (We’re talking to you people who show up for the mythical 9am class!) Check out these new Group Class Schedule and Price lists available at the Front Desk. Pick one up and put it on your fridge!
News and Notes
- Good luck to all our CFSBKers competing in the CrossFit Hoboken: Winter Challenge 7.0 today! Coaches Ro, McD, MeLo, JB, Jess, Fox, and Noah are competing, as well as Jason M., Zachariah H., K HarpZ, and Alex B. See the workouts here!
- We’re hosting a complimentary handstand clinic followed by a short WOD today from 3:30-4:30pm followed by drinks courtesy of our friends at lululemon athletica in Brooklyn. The beer social afterwards will be held one block over at our new neighbors Threes Brewing. If you’re interested, please RSVP to brooklyn-store (at) lululemon.com as space is limited for the class. If you don’t make it into the class or can’t make it, folks are still welcome over for some drinks afterwards.
Low Bar Versus High Bar Back Squats
By David Osorio
As you have probably noticed, we have not been specifying which version of back squats we want people performing in each cycle, and are leaving it up to you. As CrossFitters, we would ideally be well-rounded and should have some capacity in each version. If one version is particularly challenging for you and you’ve been unable to make progress with your positions in the lift, then you can choose the version which seems to be working better for you.
Low bar back squats can be better for people with knee issues, people who want to lift more weight relative to a high bar squat, and folks with tight ankles and good shoulder mobility. The low bar squat biases the muscles of your posterior chain (hamstrings, glutes, spinal erectors, etc.) more effectively and is our general go-to squat when starting people out.
The high bar back squat can be better for people with good ankle mobility but perhaps not great shoulder mobility. It’s also a bit easier to learn since it is essentially a weighted version of air squats which we all are used to doing. This version biases the quadraceps relative to the low bar version and uses a more upright posture.
Both versions are effective, both versions will contribute to overall strength development, and we don’t recommend avoiding one completely out of personal bias. For your average CrossFitter, gaining some competency in each version can make you more well-rounded and allow you to include two different types of stimuli in your squat training. I don’t care what the internet says—they will both provide positive strength transference to all your non-squatting activities, especially for CrossFitters.
_____________________
The ‘Heartbeat’ of the Sun The Atlantic
In Defense of the Middle Aged Suburban CrossFitter Be Well Philly
“Für Elise” Done in Black MIDI 620,000 note remix
Everyone: there are obv no midnight classes on the weekends, that was a HUGE error. But maybe someday there will be special midnight classes? Sleepover???
Yay! Slumber party!!! 🙂
Oly homework- yesterday.
Snatch
53 x 3 x 5
Clean
68 x 3 x 5
Rack jerk
63 x 3 x 3
Best of luck to everyone competing today! I would love to be a fly in the wall in Hoboken.
Nervous about our 6K erg test today. No idea what to expect as I have been slacking. Good luck to my fellow CRASH-Beasts. Eat all the carbs.
Good luck to everyone competing in Hoboken today!
9am class with David and Nick.
HBBS: 205x3x5
WOD with 32kg KBs
Those were the numbers that I was going to CRUSH when I was drinking the first of my seven pre-workout cups of coffee. Somehow ended up doing 185x3x5 and WOD in 5:38 with 24kg schwings. Funny how that happened … Cashed out with some continental cleans.
Regarding the question of the day: I just got off the phone with my therapist and, despite what the voices say, we agreed that there are some things that I like about myself. i still have more work to do though. (I am half kidding here … I have a LOT more work to do).
8AM with DO. Great cozy class in the morning. HBBSQ 205# 5r, 3s. Weights felt good today. Right knee is still popping out on the ascend. WOD with 28kg KBS in 7:55. Sometimes it felt like I just finished my fifth burpee and I am back at the top of the minute for another 5. Burpees take alot out of the gas tank for me.
Started this cycle at 195. Moved well. Slowly getting back to where I was pre-injury
WOD in 3:37 at 32kg.
Big 1pm class with David, Jeremy, and Whitney
Did high bar back squats at 135×5, 185×3, 225×2, 255×1, 275×1, 285×1, and then a rep out at 165×20. Everything moved pretty well today, although the rep out got predictably tough in the later reps.
For the WOD, I used a 32kg kb and finished in 4:36. Not sure I could have gone any faster here. I tried to hit the burpees as hard as possible to maximize kb swing time. I managed to work unbroken on the swings in between sets of burpees. I liked this WOD – a nice, fast sprint.
I messed around a little with the levers, but my arms were a little too smoked to do much of anything.
Decided to get some work in post-coaching today:
Row 2 min (465m)
Calf Mash
Crossover Symmetry
LBBS: 45×5, 95×5, 125×3
135x5x3
-Starting back in slow and light. New R shoe shim feels good, got video of back and side angle to assess. Sitting/sinking into left side a bit, which may be due to getting used to the added height on the right and/or tightness on the right? No pain at all in R hip, which is great. Might be leading up with my ass a bit too much. Stay tight.
-Did some banded dist. hip mobz between warm up sets. Helpful.
Accessory:
Chins: 3×4
Single arm DB Press: 3 ascending sets of 5 reps each arm @ 17.5#, 20#, 25#
For Time: 50 Burpees
2:48