Fitness
Back Squat: Heavy Triple
Use spotters.
Exposure 7/8
Performance
Medium Intensity
Back Squat: 75-80% x 5 x 2
Front Squat 75-80% x 5 x 2
Add a few pounds to your last Medium Intensity day.
Exposure 13/16
Post loads to comments.
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5 Rounds or 20 minutes:
20-30-second Handstand Hold (use a wall if you can not hold freestanding)
8ea Dumbbell Reverse Lunges (hold a pair of dumbbells at the hang)
10 V-Ups, GHD Sit-Ups, or 5 Floor Levers (on a bench)
Post time/rounds and Rx to comments.
CFSBK prides itself on being a kid- and dog-friendly gym. But in the interest of keeping everyone as safe and focused on their fitness as possible, we have policies regarding our favorite tiny humans and creatures. If you have a child or dog, please review those policies here! Also: stuffed chicken doggy necklaces are complimentary with your membership.
- Check out AntiGravity at 2pm (or Tuesdays at 7:30pm). The class focuses on the gymnastics skill and strength components that are most commonly demanded in CrossFit workouts, using a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight movements.
Fight Gone Bad Updates (T-20 Days!)
- TEAM CAPTAINS: You need to get your team’s t-shirt info submitted to Info [at] CrossFitSouthBrooklyn.com by Tuesday (9/29).
- EVERYONE: Go sign up for your CrowdRise page, which your team captain has set up for you. And start fundraising! We’ll have more tips about how to fundraise coming this week. Jump on it, and remember that the top 3 fundraising teams will get awesome prizes!
As of 5pm last night, we were 7% of the way toward our $15,000 goal. Congrats to those teams and individually currently topping our leaderboards… But who’s ready to knock them off?
Top Five Teams:
- Fight Gone Bad 2015
- The Jay-Stars
- Who Let the WODS Out
- The Buck Furpees
- The Team With the Golden Guns
Top Five Individuals:
- Morit S.
- Jay-Star
- Greg A.
- Brendan B.
- Kevin G.
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The Mother of All Questions Rebecca Solnit, Harper’s
AG:
Skill: Muscle Up Transitions
Strength: Handstand Push Ups
WOD: Nicole/Diane Mashup Edition
9am with the Foxes
Perf. Squat: Working off my actual 1RM for the percentages again (had eased back into it the last few weeks). Was able to hit everything, but the last few reps of each set were a struggle – like I was in 5RM territory.
45×5
135×5
225×5
275×3
305×1
330x5x2 (HBBS)
265x5x2 (Front Squat)
NFT: Got through 3 complete rounds of lunges with 35# dumb bells, 5 dragon flags, and accumulating 20 seconds of freestanding handstand holds in 2-4 kick ups. For the 4th and final round, bumped up to 40# bells, same thing for the handstand, and did a few ring levers with one leg tucked.
Saturday Cleans
Worked up to 123# for the power clean and push jerk. WOD in 21:20 Rx. Major bruises on my collarbone from yesterday as evidence of all the reps. Done in a mix of singles and doubles.
Sunday Squatz
LBBS 200x5x2
FSQ 145x5x2
Need to be more upright on the way up with my back squat, and need to focus more on pushing into the bar with the front squat. Probably good to be near the end of the cycle so that I can back off on weight a bit and focus more on form.
Also for Allie, from yesterday's blog discussion:
1. Love the common core reference. You have reached mastery, but now you are being rated based on a growth model 😛
2. I cannot second the idea of having the bar loaded to a heavier weight that you can change if need be enough. It's a nice security blanket, and you will be surprised of how little you will ever actually change the weights.
9 am with the Foxes. I worked up to 240x3x2 for the back squats. Fox observed that the bar was a little high on my back and my squat was consequently a weird high bar/low bar hybrid. This is undoubtedly due to tight shoulders-and gives me something to work on.
I got through 5 rounds of the NFT work with one round of lunges with 30 lb dumbbells and 4 with 35s. I did dragon flags one round and v-ups the rest. Handstand holds were feeling good today, with a few stretches of actual freestanding holds without the wall. Now I just have to work on turning that into handstand walks.
Weds DIY – 260x7x2 HBBS, 235x7x2 front squat. This was unexpectedly a 10/10 RPE and left me shaking for a minute or two after the last front squat. Too wrecked to do conditioning afterwards (lasted one minute), and terribly sore until this morning. Note to self: don't do that, because it totally f's up the rest of your week.
Bunch of light/moderate running and some upper body/core stuff Friday and Saturday.
Feeling fried and backed off today. 235x5x2 pause HBBS, then 225×5, 195×5 front squat. Don't feel like I overextended myself, and things felt good. Hopefully I'll have some energy again next week.
WOD – it's amazing how much developing some upper body strength helps with inversions. Maybe that's obvious? But I haven't done them in a while and they were much easier today than I remember them being. Dragon flags were a good eye-opener on how far I have to go.
Finally – I'm with Kayleigh et al on loading smaller weights in WODs and taking them off if I start to fail or slow down too much… sometimes I'll do like a descending ladder which lets me challenge myself with a heavier weight even if I know I can't finish it that way. Lately I've been trying to wean myself from that and just go with the heavier weight, even if it takes me a lot longer or I have to scale reps. My natural bias is to want to keep moving at a lower weight, and it's good to challenge that.
8 am with the Foxes.
Felt great to be back after a week's vacation and consuming too much Irish fried food and Guinness (and failing to track down the Galway Crossfit.) Hit a three rep max on the backsquat of 185, and thanks to Pete for encouraging me to do a wider stance. Did three 30 second handstand holds but then managed only 20 for the last two.
10am
HBBS – 250x5x2 – Moved well, about the same as 245 last medium intensity day
FSQ – 210x5x2 – Had to do these without too much rest between sets as time was running out. Got a little forward on the last rep of the second set but otherwise good
NFT work – did some freestanding handstands, which went OK. 45, 55, 65, 65 on the lunges, 10 GHD sit-ups per round
Then 11am AR with Fox. Learned about some good takeout spots in the neighborhood.
Noon class
BSQ
320x5x2
FSQ
245x5x2
245 is a 5RM FSQ for me. Haven't tested a 1RM in a while.
5 RNFT
8ea Deficit Lunges w/feet on a blue bump (30-40-50-60-60)
10 V-Ups
2x :10 Handstand Holds (kicked up to the wall)
Had a minor revelation during my first inversion while watching David L do handstand holds before class when I noticed his narrow hands. Tried a (much) more narrow placement of my hands and felt more stable. I even pulled both feet off the wall for about an :08 second hold, which is probably 7 seconds longer than ever before.
Thanks, Kayleigh & Dave! I honestly thought you had to stay at a certain weight for some reason. This is going to help my gainz for sure!
HBBS: 130×3- second rep shallow. 135×3- last rep shallow. Don't know if this counts because I had a rep that wasn't fully to depth. Exciting though,because I failed 135×1 at the Crossfit total last cycle!!!
Wod: dragon lever things are hard!!!! Did 4 rounds using 20 &25# db.
AG: you guys. If you want to improve your skill at muscle-ups, pull-ups, HSPUs, etc… Take this class!!! I'm getting so much better at Crossfit!
Good muscle-up transition drills (can't remember what they were called), negative practice also helpful.
Wod: super fun! I got to test my max volume of pull-ups/ HSPUs… Did three rounds of 8-9 pull-ups and 5/6/10 HSPUs.
@ Allie – I disagree. I believe it's best to know eventually what weight you can handle for any particular WOD, and to start and finish with it. Loading a bar with the intention of dropping weight as it gets "hard" is a crutch. If you choose too heavy a load and are not able to move safely with it a coach will have you take weight off. In the beginning, most CFers don't know how to scale. After a few months one should have a pretty good understanding of what types of weights they can throw around for X or Y amount of reps. I do agree with the observation that there are lots of numbers between the 10lb jumps that often seem efficient. Lots of people could maybe do 58# thrusters for reps, for example, but not 63# while 53 is too light. Doing them at 60# would represent an increase as well. Very often, people choose a lighter weight in order to move faster than their peers. This is all well and fine but will never result in the ability to move heavier weights around under duress.
So, every so often you should push a WOD outside of your comfort zone, whether it be heavier weight, increased volume/distance, or a more challenging version of a gymnastics movement, and gut it out (while moving safely, remember coaches are there to tell you if you're not) even if it means a slower time or lower score. That's part of setting a new baseline as far as what you can do in the future.
AG:
My first time doing muscle up skill work- all with bands of course! DIFFICULT! WOW!
HSPU EMOM with two ab mats.
Didn't do the WOD bc I was sick with a fever all weekend and a sore throat so didn't want to push it. Instead worked on free standing handstands, kipping HSPUs and butterfly pullups. Hope to be back by Tuesday!
We had a post about this a little while back, but chiming in to say that yea, Form permitting, its better to go a little heavier/slower than live at a comfortable weight. The metcon can be a strength stimulus if you let it.
Intended to workout after teaching the intro class but I laid down on the panel mat and 2 hours later woke up when someone came in. Oops! So, later night workout..
10 Rounds for Time:
270m Run
5 Unbroken Thrusters, 135lbs
1 Rope Climb, 20'
35:27
That took wayyy longer than I thought it would. Took the runs really easy which is where I spent most of the time.
Did a bunch of sled drag/pull/push variants with the new E-Sleds.
Came in to evening OG to my squatz in.
HBBS: 250x5x2
FSQ: 210x5x2
12pm class.
Hbbs:
(45x10x2, 135×5, 185×3) 210x5x2
-all unbelted and moving well. Last rep of each set a little slower but apparently looks faster than it feels.
Fsq:
165x5x2
-also unbelted and good.
5rnft:
-deficit lunges 20, 25, 30, 35, 40
-handstand hold against wall
– abz: 2 rounds of 10 ghd, 2 rounds of v-ups and one round of bench levers.
@Fox it's a bit counterintuitive and took me forever to figure out, but I definitely feel way more stable with a narrow hand position. I find it really helps me "push down" with my shoulders.