CrossFit South Brooklyn

Established 2007

Squat | 9.20.15

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Fitness
Back Squat: 3 x 5
Exposure 6/8 

Performance
High Intensity
Back Squat: 85-90% x 3 x 2
Front Squat 85-90% x 3 x 2
Add a few pounds to your last High Intensity day. 
Exposure 11/16 

Post loads to comments.
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5 Rounds Not For Time, or 20 Minutes:
4 Ring Levers, Bar Levers, or Floor Levers
8ea Dumbbell Step-Ups, as heavy as possible 24″/20″
1 Minute Plank 

Post time/rounds and Rx to comments.

A case of kettlebell face—we’ve all been there | Photo by Ewan B.

Help Richard G. Raise Moolah For LOVE (Leave Out Violence)!

A note from Richard:

Hello CrossFitters: I am participating in a fundraiser next week on September 27th for an organization called Leave Out Violence. Here is the mission statement: Love’s mission is to enable youth who have been affected by violence to create positive change in their lives and become leaders among their peers and in their communities.

We do this by providing safe settings, media arts training, social and emotional learning, and leadership development opportunities. Youth emerge from LOVE committed to carrying forward messages of non-violence, and ready to engage more fully in the world around them.”

I am doing the Westchester Triathlon (only the swim & bike portion) in two weeks and trying to reach $850.  As incentive, I will match all donations big and small one to one. Here’s the link to the donations page. Haven’t trained the swim or bike—relying on three years’ worth of CFSBK to carry me through!  

_____________________ 
Growing Up Trans FRONTLINE
Steve Swistak Weightlifting Seminar at CrossFit Solace 

Comments

  1. Saturday OG

    Deadlift (4@7,8,9RPE, 4@BO)
    135 x 4, 185 x 4, 205 x 4, 235 x 4, 255 x 4, 265 x 4, 270 x 4, 255 x 4

    Press (4@7,8,9,4@BO)
    45 x 4, 4, 65 x 4, 70 x 4, 75 x4, 80 x4, 70 x 4.

    Weighted lunges (3 x 10 each)
    45 x 10, 75 x 10, 95 x 10 x 3

    Sore from the lunges today!! They were hard!!

  2. 9 AM with the Foxes. Last class for a little while, having surgery tomorrow afternoon.

    HBBSQ 185x5x3. This was heavy as hell but I'm told I was moving fast. I'm sorry I will miss out on the end of this cycle, because I feel like I'm close to establishing a new max.

    NFT work was fun.

  3. 10am group class:

    HBBS:
    (45x10x2, 135×5, 185×3, 220×1)
    235x3x2
    -only belted my work sets and all moved well.

    FSQ:
    190x3x2
    -also belted and moving well. I have been loving fsq'ing after bsq's. I hate how uncomfortable fsq's feel but being able to use the bsq as warmup and then go straight to work weight on the fsq has been amazing.

    NFT:
    4 Levers, (1st round with band assisted ring levers, all other from the floor)
    8e DB Step-ups (20, 25, 30, 35)
    1:00 Forearm plank
    -got through 4 rounds. Everything was pretty challenging today but fun!

    Yesterdays work on Friday:
    Hang Clean:
    -worked up to 153. failed at 163.

    20min AMRAP:
    20 burpees, 270m run
    -cleared 6 rounds exactly.

  4. HBBS: 5×3 125#. Moved well; need to make sure I'm low enough. But I have room to grow for sure.

    Wod: did tucks on the rings, 20# step ups which were really hard!

    Antigravity: doing the workshop a second time was actually great! Got to practice butterfly a lot more! Ended with a fun workout of fireman partner carries and pull-ups. Fireman carries are so fun to watch, they make me really nervous though. Wasn't as bad as I thought it was going to be. Good times!

  7. LBBS @170x3x2. Still tipping over a bit, but they feel so much better.

    FSQT:140×2 failed the third rep. Was trying to go down slow and controlled to avoid losing tension at the bottom, but I think it just tired me out. Haven't failed a FSQT in a while. Did a second set of 3 @135#, but rushed these and they weren't pretty either. Maybe I'll go down in weight next week.

    NFT work: Did floor levers and used 20# DB on the box step ups. Moved very slowly today so did just over 2 rounds.

    AG was fun! We worked on butterfly pullups. I had trouble getting them started, but when I did, I was able to get 1 at a time here and there. Fireman carries were easier than expected and fun.

  10. Noon class

    BSQ
    345x3x2
    Belted. Heavy.

    FSQ
    265x3x2
    Belted. Not too bad.

    3 rounds of the NFT
    Ring Levers for 2 sets, bar on last
    40# and 24" on the step ups

    Good luck, Zawistowski.

  12. Today's workout w Mr. Osorio at open gym.

    Warm up x3
    1:00 row
    10 push ups
    25 hollow rocks unbroken

    HBBS
    45×5, 95×4, 135×3, 155×1
    175×1 90% – felt real heavy, Ive been missing back squat exposures. Took it down to 85%
    165x3x2 – used belt. Moved fine but felt heavy

    FSQ
    115×2
    130x3x2 – 85% used belt, these felt good

    3 rounds of the NFT work out
    4 lever attempts on rings. Need to get on the rings more! Oooof
    8 ea leg box step ups 20", 20#
    1:00 plank 25#, 25#, 35#

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