CrossFit South Brooklyn

Established 2007

Front Squat | WOD 2.7.15

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Fitness: 3 x 3 Linear Progression
Start a bit off where you left off last cycle. Aim to add 5-10 lbs each week.
Performance: 92.5% x 1, 72.5% x 10 

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e2/8 
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For Time:
1000m Row
50 Thrusters
30 Burpees 

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Mel L. warming up her squat at Open Gym last night

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News and Notes

  • DON’T FORGET TO RSVP TO CLASS: Click on the Class Schedule and RSVP tab in the left-hand column (under General Information) and select the class for which you’d like to RSVP. 
  • Want to work out TOMORROW at 9am and bring your kid/s? Now you can! Sign them up at the Front Desk for CFSBK Kids Club, and learn more here.
  • Happy birthday, Pilates Maven KH (aka Cage)!!!

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Comments

  1. 9am with David and Melissa

    Front squats are still moving well. 1 rep at 215# and all 10 at 175#.

    WOD Rx'd at 9:40.
    I was pretty good at keeping below a 2:00min pace but it creeped past there a few times. Thrusters were unbroken and much easier than I thought they would be. The first 5 or 10 burpees though were way harder than I thought they would be. Ended up settling into a good pace and the last 10 were fast.

  2. 9am class with DO, Melo, MattyChm, Brandon, Rob U, Manu, Barbara, Pablo, a guy in a blue shirt, some ladies and other people.

    FSQ – 155x3x3. WOD in 10:40.

    Still toying with the idea of starting my own crossfit-themed blog. Trying to decide between two different concepts:

    1) Constantly Varied Fashionable Moments (lifestyle theme, but think GOOD not GOOP). I've mentioned this one on the blog before – check your bookmarks. Alternate title: Jây-à-Porter

    2) "Through a dark lens of pain and shame: Personal stories of humiliation" (also lifestyle theme)

    It just occurred to me that I could combine the two: "Black and Bleak"?

    I'd love some feedback from you all . . .

  3. 8am with David and MeLo. Performance programming for the front squats: 1 rep at 170 and 10 reps and 135. These were moving well, though my bar partner, Pavel, noticed that on some reps I was pitching forward a little bit. Gotta remember to lead up with my elbows. David's notes on elbow position were also helpful in making my rack position feel more stable.

    I surprised myself on the WOD, finishing in 7:49. The row took about 4 minutes – most of it spent at at little over 2:00 split and a stroke rate of about 27. The thrusters were unbroken other than a short 4-breaths rest while still holding the barbell after the 30th rep. The burpees went surprisingly quickly – especially the last 10, which I did at an all-out sprint on David's advice. Several hours later, my lungs are still tickling a bit, but this was fun.

  4. 12PM with Whit, Noah, McD

    FSQ
    45 x 5
    115 x 3
    135 x 1
    145 3 x 3
    These moved well. Found myself focusing on keeping a balance between a quick descent and a straight back. Pitched forward on the second set and my heels came up. I corrected that on the third set.

    WOD RX – 8:22
    This was a fun WOD, I also really like chippers.

    Row: I kept the row between 1:50 and 2:00 with a few power strokes at 500 and 250 that brought me down to 1:40. The last 50m I took really easy to catch my breath.

    Thrusters: I liked working through the discomfort. It was a great mental challenge. With every rep I tried to rest 1-2 seconds at the top, sometimes that scaled up to 5. I sprinted through the last 10 to get through them. Next time I'll rest less at the top less or consistently throughout.

    Burpees: Just kept going, no matter how slow they were.

    I really want another go at this. Confident I could be in the 7 minute mark.

    Cash Out: I did it.

  5. 180 on the FS and felt good. Amazing what a difference 3×3 is vs 3×5.

    8:50 on the wod. Burpees were fine. Thrusters were thrusters and they can go bite rocks.

  7. Front squatted light since I'm back squatting in OG tomorrow.

    God that WOD… painful.

    9:39 with a 33# bar.
    Finished the row in about 4:10 and definitely had to break up the thrusters after about 15 reps.. ouch- shoulders were in major pain

  8. Happy Birthday Cage!!

    Yesterday.

    Pause Bench Press.
    45 x 5
    75 x 4
    95 x 3
    105 x 2
    115 x 2
    125 x 3 x 3

    Totally forgot to do a drop set.

    Deadlift
    135 x 4
    185 x 4
    215 x 4
    235 x 4
    250 x 4
    265 x 4
    280 x 4 (PR for reps)
    260 x 4

    Today- 1pm class.

    Pause Front Squat
    45 x 5
    75 x 5
    95 x 4
    115 x 2
    135 x 3 x 3

    McDowell said my position at the bottom looked good. I felt like he had won a prize. 🙂

    WOD
    1000M row
    50 thrusters @ 45#
    30 burpees

    10:49. This was hard. I do not like pain.

  10. Happy birthday, KH! One of the funniest women I know.
    Jay-Star, combine the two. No question.

    Makeup from OG last night:

    Press 65x3x10
    Doing a new progression since I topped out a couple LPs at 87.5#. Will add 5-10 pound next week.
    Deadlift 165x3x5 Volume day, still feel like I should be lifting more than this. :/

    Did K HarpZ's WOD from Wednesday:

    For time:
    30 cal row
    30 WB
    50 DU
    20 WB
    50 DU
    10 WB
    30 cal row

    Finished in 9:01, WB unbroken. First time I've done WB in a workout since I strained my hip flexor. Go team!

    1pm class today with Mc-Noah-ney.
    Front squat 105x3x3 (first set accidentally did 5)
    My form feels dialed in and great. Happy with this weight for week 2.

    WOD in 10:31 with 45# bar, thrusters broken up in sets of 10. Charlie, are you sure you weren't 9:49? I know you finished before me. Maybe I was 11:31, but I'm pretty sure I was at 10 min… What a great, seemingly endless opportunity to get comfortable being super uncomfortable.

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