Back Squat
Performance: Low Intensity, 65-70% x 7 x 4
Fitness: 3 x 8 Linear Progression
Start light enough to add weight to 8s for the next 2 weeks.
Exposure 1/8
Post loads to comments.
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5 Rounds:
Row 1 Minute for Max Calories
Rest 2 Minutes between rounds
Experiment with different stroke ratings to see what works for you in terms of a higher score and what is more fatiguing. PRO TIP: A stroke rating on the lower side (high teens to low twenties) is probably best.
Post time and Rx to comments.
Superman Karl warming up his front squat
ALL THINGS FIGHT GONE BAD 2015 (T-3 Days!)
- Want your heat assignment? Get it here!
- Want to know what prizes you could win? Check out yesterday’s post!
GUYS! YOU RULE! We’re way past our goal—which means that Brooklyn Community Foundation’s Board is going to match every dollar you’ve put in past $15,000.
Learn more about the Brooklyn Community Foundation and all the great work they’ve done. They support a variety of artistic, agricultural, environmental, social, and educational programs helping people of all ages. No doubt there are several programs they’ve helped that you identify with.
Congrats to those teams and individually topping our leaderboards on CrowdRise! Below are our top fundraisers from both the individual and team divisions (as of 9pm Tuesday 10/13):
Top Five Teams:
- Fight of the Living Dead: $2,320
- I’m Not a Player I Just Squat a Lot: $2,295
- Hollywood Heavies: $1,885
- Gowanusaurus Rex: $1,145
- Stop With the Whining: $1,135
Top Five Individuals:
- Jay-Star.: $1,500
- Allie C.: $1,225
- Elyssa S.: $1,055
- Morit S.: $900
- Steve H.: $770
Give Us Feedback!
Your opinions and feedback are extremely important to us. We have an online feedback form where you can let us know about your experience at CFSBK. We want to know what you like, what you don’t like, and what you’d like to see in the future. Information from these forms is discussed by staff so we can continue to evolve and best serve our community. Please let us know what you think!
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Becoming a Vegetarian Without Giving Up Meat Precision Nutrition
Now that CRUSH WEEK is over and we’ve started a new training cycle, tell us, what are your thoughts on the previous 9 weeks of programming? If you don’t want to post to the comments, please use the feedback form above.
Oh my god, the kiddos are doing FGB too? I cannot wait to see this!
6am with Arturo and McDowell. I did the performance back squats at 185, which is 66% of my 280 1RM. These moved well, though the last couple of reps in each set were certainly harder than the first couple. We only got through three sets before we ran out of time, so I'll just have to try for a little more efficiency in the warmup next time.
The rows were fun, with rounds at 21-22-21-19-23 cals. I focused on effectively getting my heart rate down in the rest periods, which I managed pretty well with deep, controlled breathing. Hopefully I can do that during FGB this weekend (at which I'm also very excited to watch the kids' heat!).
6AM w/ McD and Ro:
Couldn't sleep. Thankfully the 6AM Cabal allowed me to workout with them. Great group once they accept you into their group 😉
LBBS: Performance Cycle this time around. 7×4 @ 200#. All moved well, even as they felt a bit heavier in the 4th set.
Row: 20,20,18,19,20. Strokes around 19-23/min. Damper moved around between 5-10. Rowing just isn't a strong one for me, regardless of how I approach it. Looking forward to this being an active rest during FGB.
Back Squat
200# x7x4 which is right at 65%. As usual the first set felt the hardest and then I got into the groove.
Row
At McDowell's suggestion I played around with damper settings while trying to keep my stroke rate consistent. Sort of a pre-FGB nerd experiment.
I started at my usual damper setting and hit 22 calories. Using that as my "control" and not at all taking into consideration that I would get increasingly fatigued, I moved the damper up or down on the remaining 4 sets. I found that moving the damper up two spots got me another couple of calories. Moving down two spots was just too low and I only got 19 calories that round. My go-to damper setting is 5.5 but at FGB I will be at 7.5.
Interesting stuff I know. You're welcome.
QOD:
This was one of my favorite cycles and the end result was a lot of fresh PRs that had been stagnant for a while.
I loved front squatting after back squatting.
The percentage work and the low,med, high intensity days really resonated with me. It seems similar to Wendler but I like it much better (I'm not a Wendler fan). I'm glad we are sticking with it for another cycle.
I also liked the EMOM oly work which forced you to keep moving and practice the movement with lower weights in a semi fatigued state.
5:30 makeup post from yesterday
Perf HBBS at 225#
The first set always feels the heaviest for me with the rest feeling really good. Maybe a sign I need to take a few more warm up sets?
Rowing I messed around with strokerate and damper setting.
Calories/damper setting/stroke rate
23/5/23
24/8/24
24/6/28
25/8/31
24/5/33
This solidified my belief that it's much easier for me to get 5-10 more push presses or sumo deadlifts per round than to get 5-10 extra calories per round while keeping my heart rate stable.
Finished up with some core work
OG
This cycle, I'll be trying my best to adapt CFSBK regular scheduled programming into my OG workouts as my shoulder gets better.
w1 A
Warm-up
Crossover Syms
Press: 10×8 45#
Deadlift: x8 245#
10' of DU practice
Did very lightweight Presses to see how the shoulder felt. Not bad. But not good either.
On Deadlifts, I went with my previous w3 x5. Felt great.
My DUs still suuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuu…
ck.
HBBS: 215x7x4
WOD: 21, 22, 22, 22, 22, 22
I tried to fill out the feedback form, but it only said one submission per user. (I already filled it out last time) Last cycle was great.
Loved:
– The fitness programming that started with higher volume/lighter weight. I improved a lot in all my lifts, maybe that played a part.
-The EMOM work for oly stuff…made big improvements in technique.
-Unlimited membership!
-Anti-gravity!!!!
-Crush week. The AMRAP stuff that involved snatches, toes to bar, etc. really helped me work on technique. Loved it!
Random thoughts:
-I'd take pilates if it wasn't at the same time as anti-gravity. Maybe it could be offered at a different time?
– I have some bad tears on my callouses right now and I don't know how to deal… I'd love to read that hand care article…
11am-ish lifts
Squat
225x5x5
*:02 pause at rock bottom on 1st reps
superset
Prone Y
2.5# x8x5
Shoulder injury is making low bar a no go right now. Hadn't really tested a high bar 1RM in a while and just wanted to squat a bit. I ditched the rowing since that also aggravted the shoulder and it we're being honest I already know that I'd sandbag the row in FGB. Really "hoping" that I'll be well enough to participate, even if at a reduced capacity. I haven't missed a FGB since first joining at the Lyceum. Either way you can count on my big mouth to MC the event.
@Front Desk Staff: I left behind my Samsung SIII phone (don't laugh) on the desk today (along with a Micro-USB charger.) If Noor doesn't pick it up today, please hang on to it, and I'll get it tomorrow AM or PM. Thanks!
Allie,
I think i fixed the issue with the feedback form that the same IP address could enter multiple responses. Thanks for the catch
I'm on a very weird schedule this week getting ready to travel to Austin this weekend. So bummed to be missing FGB. Made it in for 6:30 last night doing Monday's work and hope to make it in tonight as well for some squatz.
6:30 last night with DO
Perf. Press: This did not go well. Started with 75% and the first set was fine. Second set failed the 7th rep so backed it off to 70%, where I then failed on rep 6 and 5 on the next sets. My upper body strength has always been more reliable with 5 or less reps. Beyond that I find the percentages very unreliable to predict proper weights.
45×7
75×7
95×5
125×7
125×6
115×6
115×5
Deadlift went much better. Kind of the opposite problem with respect to percentages. 65% seems awfully light for 8 reps.
135×5
225×5
285×8
Metcon: 4:57 Rx. Wall balls all unbroken except for in the round of 10 when I had to let it drop on rep 7 or 8 cause I was annoyed at being a little to close to the wall and wanted to reset my feet. SDHPs were awkward as always. I am so glad we only do them once a year. I would love FGB even more if it were power cleans at a light weight. Again, bummed to be missing it this year, and even more bummed that I can't make FGBelated since I'll be doing the Fall Classic meet at Gantry that day.
10am sesh:
-my L knee is hurting again, hip feels a bit irritated
-the infamous big toe has taken a turn for the worse… going to podiatrist tmw :-/
Crossover symmetry
Hip mobz
mash quad, add, ham
Banded dist: L hip (ant to post), L+R ankles
3 ROUNDS:
-8 Single L DL, left side 12kg
-3 strict pull-up, :05 hold on last rep
-8 glute bridge left, :08 hold on last rep
-8 v ups
-4 each pistol with blue band
3 RNFT
-15 kb swings (16kg Russian)
-20 handstand shoulder tap
Extra: 4 Strict Muscle Ups, with a min or so of rest in between each! yay! Right side still transitioning thru first.
Squeezed in a quickie workout before CF Kids and my evening sessions
10:00 Movement Prep and Mobility
3 Rounds:
10 GHD Sit-Ups
10 GHD Hip Extensions
10 Walking Lunges with the 80lb D-Ball
10 Push-Ups
5 Pull-Ups
LBBSQ
170x7x4
Only had about 10 minutes before Kids so had to skip the rowing… SO bummed </sarcasm>
GREAT WORK TO EVERYONE ON CRUSHING OUR FGB FUNDRAISING GOAL!!!!!
This was my first class at CF South Brooklyn and I had a blast. Noah and McDowell were awesome coaches!
Backsquat: 275x7x4
Rowing: 30, 30, 29, 28, 29 calories
I am new to Brooklyn from San Diego (as of yesterday morning) and am looking for a place to live. If anyone needs a roommate or knows of someone with an open room who allows dogs, please email me at Bryan.Babbitt@gmail.com
I look forward to working out with everyone more!
Fun 6:30… haven't done low bar in years and decided to give it a whirl this cycle: 245x7x4, a little heavy for week 1. The stress on the back is quite different than high bar – no wonder if prefer high.
Wod: first 4 with damper at 6, 7, 8, 5: 25, 24, 23, 21. These set me up for enlightenment on the 5th round, where I set the damper to 6 and cracked open my heart to let out a piece of the love I feel inside: 27 calories @ what felt like 1000spm.
@bryanb: wow!
7:30 with Melo and JB
135x7x4 on the back squat. Felt good.
Played around on the erg and found that with the damper on 8 and minimal effort, I could get 16 cals for the minute versus 17 when i was trying harder. I plan to take Saturday very easy on the erg, save my energy for the other stuff.
Brad D – sounds like you were using the wrong percentages. Was supposed to be 65-70%.
Welcome, Brian!
late morning lifting with the hubby:
Warmup:
X-Over symmetry interspersed with some air squats and hip mobz
HBBS:
(45×10, 95×5, 135×3) 185x7x4
-man these felt heavier than I'd like! left knee was making a little noise and felt a touch unstable but each set got better and felt smoother. this was right at 65% of my 1RM.
Bench Press:
(45×5, 75×5) 97.5x7x4
-don't want to let my bp gainz go so I'm going to try to keep doing this 1x/week following along with performance programming. this is exactly 65% of what my recent heavy single was. No real issues other than need to ensure I engage my legs even at lighter weights.
sorry (not sorry) i missed the erg action. 😉 also, I intentionally sandbag the row in FGB so I wouldn't have expected much today.
@Fox
Indeed. I noticed that when I went to 7:30 and squats were written as 65-70%, but I swear the white board in 608 said 65-75% last night. Oh well… Next time.
Yoga this morning.
4:30 class
Orb and lax ball mobs on quads, hamstrings, hip flexors and shoulders.
Warm up x 3
3 pull ups — where did they go???
3 HSPUs strict not reaching the abmat — ditto
10 front squats 33, 33, 45
HBBS with Emily
125 x 7 x 4 – these felt great. In the light side — Working on staying on the outer edges of my feet to prevent arches from collapsing and knees from wobbling inward.
1:00 Row for cals 2:00 rest x5
16, 17, 16, 17, 17 — really tried for 18 on the last but alas