CrossFit South Brooklyn

Established 2007

Front Squat | WOD 7.25.15

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3 x 3 Linear Progression 
Add 5-10 pounds to last week’s exposure.

e6/8
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5 Rounds For Max Reps:
1:00 Row (for calories)
1:00 Max Reps Push-Ups or Ring Dips
1:00 Max Kipping or strict pull-ups or Ring Rows
1:00 Rest

Post workout results to comments.

Coach KHarp Cleaning Up

  • Watching the CrossFit Games? Keep an eye out for the CrossFit commercial featuring Coach DO and Constance T!! Huge thanks to CFSBKer Robin R for setting up and shooting it!
  • Want to try something other than Group Class today? Check out Yoga for Athletes at 10am, Active Recovery at 11 and 12 or Open Gym from 2-4pm
  • CFSBK will be screening the finals of the CrossFit Games during OG on Sunday night

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Soda’s Diabetes Problem: The Non-Obese at Risk, Too

Comments

  2. 8am w/ DO and MeLo:
    Front Squat – hit 170 lbs, nearing my 3RM so that's good news.
    WOD: 151 reps but my scaling was all over the place. I started on ring dips, which i was able to grind out 5, 6 and 7 per round. My pullups fell apart after 2nd round, and i went to chinups, then finally ring rows in the last round. So hit 151 reps of various movements.

    Second qustion: It was mentioned that next Saturday there will be a crossfit total instead of an exposure 8 on our lifts. But since I won't be around on the weekend, will we be able to do a total on Friday?
    Thanks
    Richard G

  3. @Rich G – What was your first question?…Yes, Friday folks will have the choice of doing the Total. It tends to run about 75-90 minutes so keep that in mind.

  5. 10am + AR this morning. Hit 240x3x3 for front squats, medium-peasy. This is definitely heavy but I feel like I have another "gear" left and still have room to move up.

    Between the first & second sets I felt a new throbbing discomfort in my leg, which went away quickly. It seemed more cautionary than anything so finished it off, then decided to take it medium on the WOD so I could pay attention if it came back. 201 reps with ring dips and ring rows.

    I'm a little anxious about doing a total next week. Aside from never having done one before, I feel like if my 3×5 squats are at 80% of my approximate 1RM, then that's way heavier than I'm used to. I guess I'll just feel it out and pay close attention.

  6. Just walked in from the noon workout, turn on ESPN and there is DO and Constance in a commercial!

    I went aggressive with my front squat today because last week felt so easy and it cost me my last rep. 2×3 + 2-F that last rep I just couldn't hold it. My fingers gave and down it went.

    Hit 220reps for the workout.
    I thought it was 100 hollow rocks :-/
    Proof thank god it was not hotter.

  7. @Coach Fox – thanks for the reply; I will try to get in on Friday for the total. Also, I didn't actually have a first question at the time, but now my first question is: is the total the back squat, press, and deadlift?
    Thanks
    Richard G

  8. Cam sent me the Constance commercial and I can text it to anyone who wants it! I sent it to my mom and dad– they were amazed!!!

    Yoga and AR- I have some definite internal rotation stuff happening with my right shoulder. Got some great tips from DO for how to deal with the problem. No injuries allowed! I don't like the "it's inevitable when you're training with intensity" philosophy. My mom has had two hip replacements and two shoulder replacements (albeit from chemo and meds that exasperated her arthritis), so preventing injury is at the top of my list.

    Front squat: 105 5×3. I dropped down two weeks ago because my form was not good. It was such a smart choice- I'm back at 105 and my form felt solid. I'm not looking to injure myself here!
    WOD- eh… Good days and bad days.

  9. Good luck to everyone competing at 718 today!

    Snatch yesterday
    Singles up to 98# (93%) – all makes, hit one at 98# then missed 2 and things pretty much fell apart. Not worried about it
    Pulls at 113# (107%) 3×3 – this is what I need to be doing
    Snatch balance triples up to 90# ^

    50 burpees in 2:30

    AR and FSQ today

    140 x 3 x 3 — 5# up from last exposure on 7/7 which really just means I'm not a lifter as Arturo pointed out – no front squats in almost 3 weeks?? Come on now

    Workout totals:
    Row cals – 64
    Strict dips – 17
    Kipping pull-ups – 63

    Felt like I was sandbagging this a bit. Tried to keep moving but didn't push it.

    Loved all the workouts this week!

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