Back Squat
Performance: Medium Intensity, 75-80% x 5 x 4
Fitness: 3 x 8 Linear Progression
Heavier than last week.
Exposure 2/8
Post loads to comments.
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Performance
“Amanda”
9-7-5 Reps for Time:
Muscle-Ups
Snatches 135/95
Rx for the snatch is a full squat. If it’s caught high there cannot be a discernible pause before riding to the bottom of a squat. Scaling to power snatches is acceptable if lack of mobility requires it.
Fitness
For Time:
21/15 Calorie Row
15 Power Snatches 95/65
15/12 Calorie Row
10 Power Snatches
9/9 Calorie Row
6 Power Snatches
The barbell weight should be light enough to perform them unbroken on the fast end, or with minimal rest.
Post time and Rx to comments.
The kiddos competed in Fight Gone Bad 2015, too! They all won, of course.
Want to Learn to Row from an Olympian? Come to the C.R.A.S.H.-B. Kick-Off Meeting With Coach Nick, on October 31, at 8:30am!
Do you hate and fear workouts that involve rowing? Do you secretly love them but don’t want to admit it? Either way, you have a good reason to train for the C.R.A.S.H.-B. World Indoor Rowing Championship! Coach Nick will prepare members in the months leading up to race day, which is Feb. 28th. Come to Coach Nick’s info session at 8:30 AM on Saturday, Oct. 31st, to learn all about it. Here’s some basic info:
- The events at CRASH-Bs are individual
- You don’t have to be an SBK member to participate
- The group will get together for three technique clinics (each of which will conclude with a workout) and four races
- Participants will do the workouts on their own
- Nick will provide support—including video analysis of your technique—throughout the program
- Anyone can join—there is no minimum performance requirement
- The program cost is TBD, and various payment options will be available. The program entry fee does not include the CRASH-Bs entry fee, travel to Boston, or accommodations there.
Come to Nick’s kick-off meeting at 8:30AM on Saturday, Oct. 31st. He’ll explain the program in detail and answer any questions you may have. The session will also include the first technique clinic, which will conclude with a workout.
Send Coach Nick an email at Nick [at] CrossFitSouthBrooklyn.com if you plan to show up or if you have any questions.
Here’s what some 2015 team members say about their experience…
“I loved this program. It was challenging and inspiring and I learned a lot about training—accepting the days that are failures, celebrating tiny victories, persevering regardless. For someone who has some social anxiety, it was really the first time I felt real community at the gym. Getting to know the other [participants] was such an amazing bonus to a great program.”
“I would recommend the program because it truly pushed me to move outside of my comfort zone from what I was used to with exercise and gain a true experience of what it was like to train for something…[Nick is] brimming with experience and knowledge but goes above and beyond—he truly cares about every individual athlete.”
“It’s rare to get the level of focus and feedback we received on mechanics, mental approach, and regimen—for any activity. Let alone from a true expert, let alone in a way that dovetails fluidly from your current (CFSBK) regimen. This sort of attention to detail not only makes you much better at that thing, but reminds you of the importance of that level of focus for anything you want to do well.”
Need a Private Healthy Chef or Baker? Hit Up the Talented Callie F.!
In addition to being a health-supportive and allergy-friendly private chef, Callie F. is also an allergy-friendly baker. In fact, baking is her true love, and she’s created a pop-up menu of cakes, pies, tarts, and tortes for the holiday season. And if you celebrate nothing, personal sizes are perfect for hitting those macros (she’s lookin’ at you, Noah). All items are completely free of gluten and refined sugar. All can be made dairy-free, several can be adjusted to paleo standards, and absolutely none of them taste like sand!
In short:
- All gluten free
- All refined sugar free
- Allergy-friendly
- Seasonal flavors
- Locally sourced ingredients wherever possible
- Available in personal and standard sizes
- Not disgusting
Cake Menu
- Spiced Carrot cake with Cashew Cream Frosting (I’m famous for it)
- Real Red Velvet with Goat Cheese Frosting (real beets, real goats)
- Citrus and Cardamom Olive Oil Cake (simple and elegant)
Pie Menu
- Pumpkin and Sweet Potato Pie with Goat Cheese Cashew Cream Citrus Icing (personal fave)
- German Dark Chocolate Pecan Pie (holy sheisse!)
- Upstate Apple Crumble Pie (no twist, just delish)
Raw and Vegan Tarts and Tortes
- Salted Chocolate and Date Caramel Torte (so smooth)
- Chocolate Peppermint Ganache Torte (a cool breeze in your mouth)
- Ambrosia Tart (promotes everlasting life)
Callie’s website is under construction. Contact her at calmesefreeman [at] gmail.com for price sheets, orders, and inquiries. Bon appetit, mes animaux!
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How Food Porn Hijacks Your Brain Science of Us
8AM with Ro
Partnered with my main man, Austen.
HBBS: 235x5x4
WOD @115lb cleans: 6:20
10am class
BSQ
246x5x4
21-15-9 Calories
15-9-6 Power Cleans 115
5:30
Just wanted to say thanks to Jeremy and the Foxes and the rest of 10am for hanging around to encourage me while I failed muscle up after muscle up.
Lesson learned in scaling volume (and in the performance dip after a night of pizza and beer. Damn Mets).
BSQ
210x5x4
this is exactly 75% of ny 1RM, but it felt much heavier than it should have.
21-15-9 Cals
15-9-6 Power Snatch @75
7:02
snatches don't like me.
Yesterday- Meet prep with Margie and some of the CFSBK team- Bethany, Adele and Cam.
We all warmed up to our openers.
Squat- 45 x 10, 95 x 5, 135 x 3, 185 x 2, 215 x 1, 245 x 1, 260 x 1
Press- 45 x 5, 65 x 3, 75 x 1, 80 x 1, 85 x 1
I skipped DL as my back needs rest. I'm still thinking about what I want to do as an opener there and whether to start heavier and only do two attempts or start lighter and do all three.
Stayed for a much-needed AR class and then AG muscle-up workshop afterwards which was kind of hilarious, if I'm honest. I tried!!
Performance workout:
Back squat: 315×5, 315×3 (not my 75-80% anymore), 295, 295
Amanda: 5:33
HBBS: 145 x 8 x 3. Starting to feel better about high bar.
Fitness WOD Rx: 5:19. Thankfully only McD caught me almost fall off my rower seat when starting the second round. Not my best moment.
Great article yesterday, Noah.
As mentioned by Charlie, yesterday was testing out our openers for SS Fall Classic. Honestly was nervous at first but everything felt great, so fun working with Charlie, Adele, and Bethany and Margie on this!
LBBS: 185, felt really good and according to Margie was a pretty deep squat, so no worries about hitting this for an opener and going from there
Press: 75, felt great
DL: 220, was mentally unprepared about doing 225 even though it was only 5 lbs more than I just pulled, this went up fast and great, so feeling a little more confident to open with 225 easily
AR with Charlie too, but no AG! Very excited and a tad nervous about the meet!
OG
w2 A:
Monday's CFSBK programming
Crossover Syms
Warm-up
Press: 8×5 65#
Deadlift: x5 265#
WOD: 5 rounds
12 Box Jump-overs 24"
10 Burpees
– My shoulder feels (a little) better today, but there is still some pain and I erred on the side of caution with 65# Pressing.
– Deadlift was fine. Moved fast.
– WOD was rough but went unbroken. However after my first set of Burpees, I tried jumping up on the box and almost put my face thru it instead. Quads would not play nice with the hams. I went with step-ups for the remaining 4 rounds.
Oh btw, check this out.
HBBS 75%
147x5x4
Fitness @65# in 7:32
Very few power snatches were cycled, which I attribute to max effort rows.
Usually my strategy is to take it easy on the row and speed through my better movement, but I stayed in the 1100 cal/hr range during the entire first row and it was a rare feeling to be among the first off the erg.
Then the next two rows were more like my usual 860-920 cal/hr and snatches were slippery and hard to organize..
Great workout and so much to improve on. Keeps you coming back. Thanks as usual McDowell for the tough love.
Back Squat at 165. Total guess as I missed last week.
Wod at 75 lbs. 5:27. Went unbroken. Kinda happy I checked the ego here. 95 would not have been unbroken and my arm felt solid tonight.
Performance LBBS @155#x5x4. Tipped over a little bit, but not nearly as much as I used to. Finally making progress on my squat!
Fitness WOD @58# in 8:21
Was really hoping to practice cycling snatches, but was fried from the row (even though I didn't push it). Wasn't expecting to be so tired and tweaked my wrist on the 3rd or 4th rep bc I pressed out. All singles thereafter. Should have done this at 53#.
Great time with the mates this evening–they constantly keep me cracking up.
Snatch: 42kg x3x5
–was intimidated by the volume, but was a great opportunity to work on technique and quit the "clang and bang" situation…I think I've found a solution that I like. The last two sets felt great.
Snatch High Pulls: 50kg x4x5
…son of a.. 4th reps were gnarly, legs were burning, but these are feeling solid.
Pause SKWATZ: 62kg x5x3 (was supposed to be 5×5…counting my lucky stars on this alteration)
Good, no knee pain.
excited about my new programming cycle coming up 🙂 let the gainz begin.
8:30 with KHarp and MeLo —
Not sure about this LBBS thing. 265x5x4. Feels weird, more pressure on the low back, might go back to high bar.
Fitness WOD "rx" in 6:49. I thought I moved through this pretty quickly but some of you posted great times to the blog! Started the row out at 1800 cals/hour for 15 seconds but quickly realized that pace was suicide, so slowed it down a lot. I guess that's where people made up a lot of time.
I put rx in quotes here because I pressed out a bunch of snatches in the middle round. If I was being honest I would have no-repped myself and slowed down enough to do these right, but I unexpectedly had a lot of energy tonight and it felt good to work through exhaustion and keep moving. Made sure to do the last round with (more) solid, snappy reps.
I'm sorry I don't know your name, but to the woman in front of me moving at the same pace, it was great to have someone to match reps with. Definitely kept me focused.
HBBS: 115 8X3. Experienced a few reps that were *actually* low enough. Gunna keep trying to improve.
WOD: 53# 10:47– haha! I was averaging about one calorie per pull. I knew the snatches would be hard, especially when the 33# bar felt hard to put overhead!!! Oh well, I did it even though my snatches took an eternity. I can't understand how girls like GD snatch such crazy weight. It's amaaaaazing.
Very exciting day of training! Started a bit late, so just got right to it.
Hip Mobz, all angles
Crossover Symmetry
SNATCH (FULL! not power! yay!!!) in kilos:
BB Drillz, a few light 3-position snatches, then…
35kg: 3 position snatch
40
45
47 – slightly on the toes. keep it close.
48 – pulled it really high and ended up basically power snatching on accident
49 – slightly soft in the catch b/c I was surprised. got under it really well.
No misses! Very minimal hip stuff — noticed a little funkiness in L ant hip, but nothing troublesome. 49kg is 86% of my all time 1RM, so I'm happy with that for the first day back.
I can't express how good it felt to do this full lift again, if a bit foreign. It's been 4-6 weeks since I've been laying off the full squat for my hips so… HAPPY TIMES 🙂
Conditioning:
3 RFT
16 kbs (16kg oh)
4 each side, single arm DB Push Press (30#)
8 v-up
Time: 5:02, I think?
Accessory: Muscle Ups
-3 strict, with :30 or so of rest in between
-decided to try kipping since I haven't done any in about a month. went up for my first one and it was so easy I yelped a bit! I've never finished the transition that high above the rings, the dip was like nothing!
-did another single like that and then two consecutive! less of a big swing, a lot of pop and big pull/transition. cannot wait to do more!
Getting stronger actually works, guys! So coooool 🙂