Performance:
High Intensity
Back Squat 85-90% x 3 x 2
Front Squat 85-90% x 3 x 2
Go a bit by feel and us the lower or higher percentage range depending on how you feel.
Exposure 3/16
Fitness:
Front Squat 3 x 10
Add 5-15 pounds to last week’s exposure.
Exposure 2/8
Post loads to comments.
_____________________
5 Rounds For Time:
12 Toes to Bar
12 Burpees to a Plate
Post time and Rx to comments.
Dr. Mike assaulting the assault bike, which he calls “Ming the Merciless.” Also, DO’s crazy face.
“Meatballs and Back Squats”: A Poem by Dr. Mike Cutaia
Written on July 26, 2015
I’m wondering if I am
alone about this.
What do you do
after a session of heavy back squats?
Go home and sleep? Go for a run?
Go fishing? Make love?
Have a margarita?
(I did, once. Never again.)
Or, just congratulate yourself
that the ordeal is over.
Where I’m likely to be found
is sitting
in front of a bowl
of Whole Foods meatballs,
scarfing down my protein
like a dog in heat,
this incredibly powerful hungriness
sweeping over me.
My brain is screaming—EAT!
The furnace is on blast mode,
as if a switch has been thrown.
I need to do something
to turn it off.
So, I rehydrate with a beer,
and send those meatballs deep down
into the muscle protein factory.
Go, be fruitful and multiply!
Ah, what a satisfying Sunday.
Bon appetit, and stay hungry
my fellow post-squatters!
Check out the two other poems we’ve published by September 2013 Athlete of the Month Dr. Mike…
- “Make a Joyful Noise Unto the Lord” in September 2014
- “Mayhem” in April 2015
_____________________
This Is What Happens to Your Body When you Stop Exercising io9
Tuesday AM
Back Squat
325x3x2 (85%)
Front Squat
245x3x2 (85%)
PM
5RFT
12 T2B
12 Burpees to a 55# Plate
Finished very slow in 11:11. Burpees were no big deal. Toes to Bar were unbroken in round 1, then 4, then a fuck ton of double swing doubles…I need to work on building back some capacity on these.
Squats are my torture workout routine; they sting when I've done enough reps. Gonna try to do squats with my adjustable dumbbells and see how it goes.
Well, well Dr. Mike… Cheating on my ex-Erg with an assault bike ….. Methought thou was't a noble man Sirrah! As morn'n breaks o'er the sylvan Gowanus a knave has been reveal'd!
(Great poem btw!)
Belated Thank You's to the group who responded to my post on shoulder doctor recommendations (GD, Stella, Dan G, Mike M, and anyone else I might have forgot). Thank you – I'm going to start exploring this fall.
Yesterday – don't know why, but I wrote down the wrong numbers from the week before, jumped my numbers by quite a bit yesterday, and felt fine. Ended up with 110 on bench press and 185 of 1×8 deadlifts.
WOD: 7:53 with 16lb wall ball, 24kg KB (more than I usually use) and 24" jump.
RichardG
6am with McDowell and Ro at "The Greenhouse"… aka CFSBK running at 200% humidity.
Backsquat: Hit 275# x 3 x 2. Still nursing this groin pull and backsquats are what make it tweak the most. Any recommendations on how to improve it are welcomed.
Frontsquat: 245# x 3 x 2. This doesn't hurt that much and felt strong and crisp.
WOD: Wow that was a messy one. Did 7:29 and was trying to stay neck and neck with Dan L. Took me two rounds of burpees to figure out to cycle them really fast. Did the T2B as 12/6,6/4,4,4/3,3,3,3/3,3,3,3. They fell apart fairly quickly and I did some switch grip to accommodate. I also got to the end of the last round of T2B and forgot there was another set of burpees. That was not fun.
6am
I didn't realize how sweaty I was until I tried to get undressed for the shower and my clothes were glued to my body.
Back Squat
90% = 255# These were heavy.
Front Squat
90% = 215# Also heavy.
WOD Rx'd in 9:46
My T2B were in rough shape today which is frustrating because it is the one thing I am usually pretty consistent on. Sets were 12, 8/5, 6/6, 6/3/3, 6/3/3. Burpees were a slow, wet, soggy, slogfest.
Now I have to work on replacing some fluids.
The known gender disparity in work capacity at various percentages of a 1RM is very true for me — like many cis womenfolk, I can comfortably work at a higher % of my 1RM than typical male lifter (I'm also probably bad at 1RM tests)–not that these performance programming % are necessarily for "typical male lifters" but anyway… higher percentages for this rep scheme makes sense for me. So I went with 92% for the LBBS triples which was still maybe a little light.
Back squat: (45×5, 95×5, 135×5, 185×3, 215×3) 235x3x2
First set harder than the second but both solid.
Haven't front squatted in a long time because of shoulder issues, but felt okay today so tried at a scaled back weight.
Front squat: 135x3x2
Not bad at all. Wrists/shoulders felt okay with wider grip and a little tri rolling to prep.
Then 5 rds of 12 “toes to bar” + 12 “burpees” where t2b were 4 t2b + the rest k2e in round 1 and then lying candle stick things for the rest. Burpees were push-ups on a 20″ box and then a jump. No shoulder pain! 12:13.
Yesterday was an action- packed day for me!!
Strength Cycle at noon.
Comp Squat (1@8RPE, 3 x 5@8RPE)
45 x 10, 95 x 5, 135 x 4, 185 x 3, 205 x 1, 215 x 1, 225 x 1, 205 x 5 x 3.
Focusing on form. Slowly getting there.
Pause Bench Press (2 second pause 3 x 5 @8RPE)
45 x 5, 75 x 5, 95 x 5, 100 x 5, 105 x 5 x 2
95 felt heavier than I expected so I thought my work weight wuld be 100 but then that felt just fine so I went back to my original plan.
Press (3 x 6@8RPE)
45 x 6, 65 x 6, 70 x 6 x 3
***
First AG class!
This was so much fun!
We worked on handstands and strict chin-ups and dips and I did my first weighted chin-ups ever. I got to 15# and I was SO CLOSE to getting 20# but alas, I just didn't have those last few inches!!
The conditioning piece almost killed me (in the best possible way)
3 Rounds
1:00 Split Jumps (sub reverse lunges from round 2)
1:00 HSPU (sub DB push press @25#)
1:00 Box Jumps
1:00 DUs
1:00 Rest
93, 81, 82
Really enjoyed this class and the people in it.
A couple of make up posts from Seattle, where the temperature is moderate and the humidity quite low.
6am (!!!) at CrossFit Belltown on Tuesday
First question from the Belltown crew after finding out I'm from SBK – "Do you know Michael A.?!" They were very excited that I said "yes." They love you here, man!
Workout was 50 snatches for time. RX was 135, but since there was a soft(-ish) 10 minute cap the coach scaled me to 115 since my Isabel time is not that great. Worked for me – 50 is a lot, and I ended up finishing in 9:28.
Went back again at 6am today (I'm really capitalizing off the jet lag here) and tackled a hero WOD called Rene with their crew – 7 rounds of 400m run, 21 walking lunges, 15 pull-ups, 9 burpees. RX is with a vest, so I scaled to unweighted and finished in 39:02. Belltown's 400m has a friggin' hill, so that is rough. Also, I can grab their pull-up bar with a bend in my knee, so it took me a couple of rounds to figure how to deal with not being able to butterfly. Good, but tough workout.
Belltown is pretty nice and awesome – great coaches, cool people. Highly recommended if you're out here. I would say I miss SBK, but given you guys are saying stuff like "greenhouse" and "clothes were glued to my body…maybe I don't?
DR MIKE you are such a great writer, I love it!!
@katie timely because this article came out which mentions exactly what you were talking about: women's 1RM percentages!
Skip the Tiny Weights: Weight Lifting Isn't That Different for Women"
SC yesterday
Pause Squats:
95×5, 125×5, 145×3, 150×1
LBBS 160 5×3
Bench:
45×5, 55×5, 60×5
Pause Bench: 70 5×3
Barbell Rows:
63 10×3
Warming up with Pause Squats has been a lifesaver here. I have been able to get out of that 'hole' mentally and know where depth is, which was always the struggle!
Was worried yesterday because I had a pre workout snack of an apple and a packet of snickerdoodle almond butter with whey protein, so as I got to class I felt a little gross, whey protein is something I should stop messing with. Glad I got through all my squats at the correct weight and plowing through it!!!
Havent benched in almost two weeks so went on the lighter side, and going to do do Pause Bench for the rest of the cycle so I can also work on control at the bottom.
HBBS: 235×3, 240×3
FSQ: 195×3, 200×3
WOD: 9:34 with 20 sit-ups each round.
ALL THE SWEAT.
7am humidity fest
95x10x3 Front Squats
-felt some tightness and a little pain in my back here, even though the weight didn't necessarily feel heavy.
WOD: 5:58rx
Did ttb as 12, 8-4, 8-4, 8-4, 4-3-5 with some strict ones in the last round. I ran out of lats in the last round.
6am with McDowell and Ro
HBBS 255x3x2
FS 215x3x2
Both of these were at 85% and still felt too heavy. Blame some stress and lack of sleep.
Metcon in 7:51 I think. Fell behind Michael A at the end.
Morning session today MUCH BETTER than yesterday's shitshow.
20 min mobility:
-lax ball: traps/scap border, post shoulder (OUCH!!!! right side)
-foam roll tspine/lats
-hip openers
-ant hip mash … so sore, still. I guess this is inflamed and just overworked from the weekend. very tight. need to take care of this in the next few days.
3 position cleans (HH+Hang+Floor), Every 2 min for 16 minutes, build weight over 8 sets:
(warm up: 35kg, 45kg)
45, 48, 51, 53, 55, 56, 58, 60kg
no misses.
footwork was a little lame today (right foot moving, jumping back, left foot pretty planted. need to sharpen this up)
HBBS: 4 reps every 2 min for 10 min (5 sets)
(45×5, 95×3, 135×2)
155x4x5
Conditioning:
6 RFT
50 Double Unders
2 Muscle Ups
Time: 12:17
-Double's mostly unbroken, a couple little trips on the back half. Practicing breathing/relaxing.
-MU all singles. Did 2 unbroken before I started the WOD, but not confident enough to not miss when fatigued. Only 1 miss on the last round.
SO MUCH SWEATTTTTTT.
HBBSQ 275# x 3 x 2
FSQ 215# x 3 x2
Front squat felt light cuz it was (81% of 1 RM).
WOD. Right shoulder not feeling so great so subbed 20 sit ups for the t2b. 8:20 ish.
Belated shout out to Coach Noah for the shoe essay. Noah's essays are always entertaining and informative and today I finally ordered new lifters–the Adipowers. I was the beneficiary of Noah's kindness on my first pair. A couple of ancient Adidas that have served me well. Noah, these things may be collectors' items so I will happily return them to you. Or, as you suggested in a previous post, I will pay them forward as a gift to someone in need of lifters who wears size 11 to 12.
Congrats KHarpz on that huge C&J! I now fully understand the state of which I found you in this evening 🙂
6:30 with Coach and ALL THE SWEAT
3 Rounds WU:
10 T Deltoid Fly w/ rings (oh hi suck fest)
15 GHD sit ups
10e lateral lunges
—-
Power Clean Triples
116x3x2
124x3x3
–lots of cues to "come through", gotta remember to stay as long as I can, as late as I can before coming through with the hips. But they improved as we went on.
—
Power Jerk Triples
98x3x2
103x3x3
These were dope once I got the hang of the jerk blocks. Some cues helped me load up before the dip/drive. Felt strong.
Way behind on my meals before lifting today, but actually felt pretty great to sweat a ton on an empty stomach….cause that means my evening will be full of pop tarts.
Three days of training in a row. Ready for tomorrow's Rest Day 🙂 Knee is happy with the power lifts.
Man… the 8:30pm crowd is just as amazing as the 6am folks! Working out that late was rough, especially having arrived to work at 6:45am this morning.
Front squats: 90# 10X3.
WOD: 11:31? Stayed on the bar for 3-4, but they were not kipped. Also started flicking my knees up in the later rounds. lots of standing around.
Cash out was harrrd.