CrossFit South Brooklyn

Established 2007

Back Squat | WOD 10.28.15

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Back Squat

Performance: High Intensity, 85-90% x 3 x 4 
Fitness: 3 x 8 Linear Progression 
Heavier than last week.

Exposure 3/8
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For Time:
20 Thrusters 95/65
20 Power Cleans 95/65
20 Push Presses 95/65
20 Overhead Squats 95/65
20 Front Squats 95/65
*5 Burpees every minute starting at 1 minute.

This should be a light/medium weight. Scale as needed, and scale the number of burpees if needed so that you have plenty of time in each minute to perform barbell reps. This WOD is based off programming that came up recently at CrossFit New England where they call it “Air Force.” We changed the Sumo Deadlift High Pulls to Power Cleans.

Post time and Rx to comments.

We loved all of Asta F.’s photos of Andre B. at Fight Gone Bad so much, we decided to post all of them. 

  • SCHEDULE UPDATES: Yoga for Athletes is CANCELLED on Saturday, October 31.

Want to Learn to Row from an Olympian? Updated Details and Registration Available for C.R.A.S.H.-B.s!

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  kick-off meeting and technique clinic at 8:30 AM on Saturday, Oct. 31st. What you get:

  • 17 weeks of programming
  • Three two-hour technique clinics (each of which includes a workout), plus four group races
  • One competition T-shirt ($25 value)
  • Gym access for workouts on the rowing machine and assigned assistance work
  • Remote coaching through video analysis
  • Online support via the Facebook group and general support/feedback.

The 17-week program costs $250 for members and $285 for non-members. The price includes free use of the rowing machines and equipment for accessory workouts. A monthly payment option is available.Click HERE for more pricing information. Current members should register at the Front Desk and/or contact us to get the discount code (CFSBKFrontDesk [at] gmail.com).

Saturday Oct. 31: Kick-Off Meeting and Technique Clinic 1
Saturday Nov. 7: 2K Race 1
Saturday Nov. 21: Technique Clinic 2, with workout
Saturday Dec. 5: 6K Race 1
Saturday Dec. 12: Technique Clinic 3, with workout
Saturday Jan. 2: 6K Race 2
Saturday Jan. 30: 2K Race 2
Sunday Feb. 28: C.R.A.S.H.-B. World Indoor Rowing Championship in Boston, MA 

All the Saturday sessions will start at 8:30 AM.

At the kick-off meeting at 8:30AM on Saturday, Oct. 31st, Nick will explain the program in detail. 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’re interested in the program or if you have any questions. 

Join Jacyln K. For Yoga at the New Time of 9am TOMORROW!

Jaclyn has always had a love for fitness and overall health. She started practicing yoga as her source of recovery both physically and mentally. Her love for yoga drove her to get her first certification in 2007. Since, she has been teaching both Bikram and Vinyasa in the tri-state area. With her extensive study in many lineages of yoga, Jaclyn takes aspects from each creating a flow both challenging and accessible for everyone. 

For Jaclyn, CrossFit and yoga are a brilliant team. She uses her yoga practice not only for added mobility but for strength, focus, and breath work as well.  When Jaclyn works with athletes, she will gear her class around these principles while still keeping things light and fun in the same spirit that a CrossFit class has. Whether you’re a seasoned practitioner or brand new to a yoga mat, Jaclyn will offer plenty of options so everyone feels challenged yet still comfortable in this Vinyasa flow class. 

When: NEW TIME Thursdays at 9am
Cost: Free as part of our Unlimited Membership option, or counts as one of your regular group classes

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Rippetoe Goes Off T Nation
What Happens When a Couple’s Dog Photobombs Their Engagement Pics DnK Photography 

We want to have an annual CrossFit competition at CFSBK, but we need a name for it—something that reflects Brooklyn. Share your suggestions in the comments!

Comments

  1. 6am with McDowell and Ro. Perf squats at 240x4x3. This is just over 85% of my 1RM and were appropriately heavy. After my first rep was a little wonky, though, I dialed them in and they moved pretty well.
    The metcon, on the other hand, was a total shitastrophe. I started off with 75 lbs on the bar and the full five burpees. Thrusters were unbroken in the first minute, then the power cleans took three minutes. Then the push presses took another four minutes, during which I scaled to three burpees and holy-shit-it-hurts-just-getting-on-the-ground-I-didn't-think-that-was-possible. By the time I got through seven OHS, my lower back was totally lit up and I was going to be doing them in squirrelly, danger-to-myself-and-those-around-me singles, so I threw in the towel. This one was just brutal.

  2. 6am with McTuro

    LBBS: 45×5, 135×5, 185×3, 205×2, 215x3x4. It's my first go-round with the performance programming for the squat and 85% is 220, but that was a little intimidating since I normally only hit that weight at the end of the cycle. Now that I've proven to myself that I can do it, I'll go with the actual 85-90% next time.

    WOD in 8:59 at 63, subbing squat thrusts for burpees. As everyone else said, the overhead squats were the toughest. I was surprised at how heavy the front squats felt at the end, but I powered through to avoid having to do another set of squat thrusts.

    More importantly, I think I'm finally making some progress with my shoulder! No pain on the WOD today (at least not in the shoulder) and I now have a better understanding of what was causing the impingement. Woohoo!

  3. Oh god, "come up with a cool name for this" sounds too much like my day job. You guys have fun with that 😛

    HBBSQ 185x3x4. This felt insanely heavy. Pretty sure that's residual stiffness from all that air travel. Ugh.

    Snowflaked the hell out of this WOD. I thought I would just do all of the movements with DBs instead of a barbell, but I woke up this morning and my wrist was super sore. I guess all those pushups last night took their toll. 🙁 Ro very kindly worked up a completely different set of things to do which I assure you were terrible, if probably not *quite* as terrible as that looked.

  5. OG

    w3 A:
    Been feeling shitty (physically, mentally, etc.) due to a hectic few days, so I went easy today.

    Press: Mobility only: X-over, bands, PVC, and other Supple Leopard shoulder biznatch.
    Deadlift: Light: 135×12, 185×10, 225×8

    WOD:
    5 rounds
    18, 18, 15, 15, 12cal Row
    10 GHDs

  6. 6am travel post from Palo Alto, CA

    I hit up NorCal Crossfit's Mountain View facility this morning. Great facility and a really fun class.

    I took the wrong route from my hotel to the gym and wound up running 2.1 miles to get there in the deep, dark suburbs. Needless to say I was ready to go when I got there.

    They do Performance / Fitness programming as well. This was the perf wod today:

    30 back Squats
    100ft handstand walk
    20 back Squats*
    80ft handstand walk
    10 back squats
    60ft handstand walk
    * Bodyweight Back Squats

    I completed the workout in 13:07 and the backsquat at 195#. I've never done handstand walks in a WOD before but it was actually a lot of fun. I realized quickly hot toasted my arms were from yesterday's press workout and partner metcon.

  8. Geesh, today was a bit intense.

    3 X 8 Back Squat 120lb

    I felt like this WOD was more tiring than FGB, it was shorter, but those last squats burned…
    53lb with 4 burpees EMOM
    Subbed sumo DL for the power cleans and BS for the OHS since my wrists are still an issue.
    8:58

    This was the first time I did Thrusters with a barbell in months and there was no pain, so I was pretty psyched. I can also push press with a normal bar, so this too is progress in the carpal tunnel saga. I tried to OHS in the warm up but that was not happening. Little by little, I will take what I can get.

  9. 6am with McTuro

    HBBS: 155x5x2. First time squatting in a month after a tweaked groin/hip. I tried high bar and I paused the majority of these, but I still felt it. We'll see tomorrow if it was a good recovery weight or too early.

    WOD in 12:58 Rx'd. I thought the OHS would be the problem, but I really got off the rails on the push press. Got 25 reps the first minute, then 10 the 2nd and 3rd, then the burpees and push press smoked my shoulders and I got roughly 4-6 reps a round after until knocking out the front squats in 2 rounds just to get it done. Rested 1 or 2 full minutes to recover in the middle. I think even 1 more round of 10 on the push press would have saved me 5 minutes by the end.

    I'd be curious to see a version of this where the 5 burpees were a penalty for putting the bar down, rather than every minute.

  10. Noon class
    BSQ
    45×5, 135×3, 185×2, 235×1
    280x3x4
    That's right at 85% of my best high bar. Felt good.

    WOD at Rx'd barbell weight and burpees, scaled volume to 15 reps of each barbell movement.
    6:34
    Did the thrusters, power cleans, and push press unbroken and waited until the minute flipped. The squats were both done as 9/6. Most volume and dynamism on the shoulder in a few weeks and felt good!

  11. @Shawn your breakdown of the WOD was almost exactly what happened with me yesterday morning. I got to OHS #8 around the 9-minute mark, tried to drop down to 65# and just decided I was going to kill myself or someone else if I kept going. Took the DNF and am happy to live another day. Lower back a little sore today, but happy to hear I wasn't the only one that experienced that!

  12. 10:00 Mobility and movement prep
    (Rumble rolled quads, alpha balled pressure wave above patella, banded ankle distraction, front rack mob and low bar squat mob)

    2 Rounds
    8 Seated Box Jumps 12" to 30" Box
    16 GHD Sit-Ups <3
    4 Strict HSPUs

    LBBSQ
    215x3x4

    "Air Force" Metcon as Rx'd
    12:42

    That was as bad as it looks. I would describe it as "claustrophobic" since you're not really in control of your rest periods and resting means more burpees. Never the less, I actually really enjoyed this workout! I have no idea how any of you remembered your breakdowns. All I know is I did 17 Thrusters before the first set of burpees and then the rest is a blur.

  13. Snatch singles
    79 x 1
    92 x 1
    99 x 1
    106 x 1
    112 x 1
    116 F
    116 F

    ….stooopid. Still working on some technique things at the heavier weight. But dropped under real nice today

    C+J
    99 x 1
    116 x 1
    124 x 1
    132 x 1
    132 x 1
    140 x 1
    155 miss—special jazz fingers jerk. Ugh.

    FSQ heavy single
    75kg

    SLDL 3×5 75kg

  14. I'm with Shawn on "shitastrophe" — not really proud of how I did or how hard I worked today.

    I really wanted to try this RX. I have a bad habit of scaling volume down when things get tough, so I started to set up with an option to scale. McDowell called me out so I had to decide whether I wanted to try at 95 or scale to 75. Decided to go w/95 and it didn't work out very well.

    Did the thrusters unbroken quickly, then the first 5 burpees fast. This was dumb, because I immediately redlined. I should have decided 2 sets of 10 up front and then tried to go faster at the end if I still felt good. Instead I started to lose my overhead position after the first few OHS so switched to back squat, then only did ten. Then only did 10 front squats.

    The OHS and front squats should be relatively easy for me at 95# but I was so exhausted I just couldn't deal with it. Oh well. Try again tomorrow —

  16. HBBS: 255x3x4

    WOD: Almost 15 minutes.

    I did 20 front squats, 20 power cleans, 20 push-ups, 20 backsquats, 20 front squats. (Thanks to McD for accommodating me on my subs and mods.)

    This was hard work.

  17. Performance LBBS 170#x3x4. Felt great.

    WOD Rx'd in 10:53. Here's what I remember:

    Thrusters + 2 pwr cleans (muscle) in the first minute.
    All pwr cleans were muscle cleans.
    My shoulders are really sore from all the pushups on Monday, so push press had to be broken up more than I wanted/expected.
    OHS were brutal because my burpees slowed down so much that I didn't have much time to get many in. Took about 4 minutes :/
    Front squats- Ugly. Could barely hold the bar at this point.

    Brutal but fun!

  18. So impressed by Kelly and Asha who I watched complete the WOD RX'd. Amazing!!!

    HBBS: 120 8X3. Felt really good, although I could still get lower.

    WOD:
    – I used to judge people for being really vocal during a workout ("It's not that serious…do you really need to grunt??") I was one of those people today. Crossfit is making me too intense.

    I was motivated to try 63#. During warm-ups, I realized OHS would not happen at that weight. Decided to do 57#.
    -Thrusters unrboken
    -15 cleans
    – 5 cleans/ 3 push press
    -7 push press
    -5 push press push press
    -5 push press
    -2 OHS. Tooke FOREVER to get the bar on my back
    -7 OHS— Knew I was cheating these reps. David came over and told me to get lower. So I waited a round and removed weight, bringing the weight to 53#. I know we're not supposed to do that….
    -6 OHS
    -5 OHS
    -*Went back up to 57#, 5 FSQ
    -15 FSQ
    Time was 11:47.

    I feel bad about this workout because I took it way too seriously, tried to push a heavier weight but didn't execute it well. Should have done 53#, been faster and moved with excellent form. It's really not a big deal and I shouldn't get competitive.

    Next time I'll chill out 🙂 It's all for fun and health.

  19. Call it anything but "Air Force"…

    I don't know what it should be called, but please make costumes somehow involved…wouldn't be CFSBK without a costume component.

  20. Hbbs: 225x3x4
    -all with a belt but all felt good

    Wod:
    7:47 rx'd
    -tough but really think I could have pushed more. Calves felt so tired!

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