Front Squat
Performance: High Intensity, 85-90% x 3 x 4
Heavier than your last High Intensity exposure.
Fitness: 3 x 5 Linear Progression
Heavier than last week.
Exposure 6/8
Post loads to comments.
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5 Rounds Not For Time or 20 Minutes:
8 each leg Dumbbell Step Ups, as heavy as possible
8 Full Body Floor Levers
5-8 Strict Dips or Dumbbell Bench Press
Choose a box that places your knee above your hip when your foot is on the box. Stand all the way up tall using the lead leg and don’t turn these in to dumbbell dealifts on a box. Scale the floor levers to tuck or half tuck as necessary. If you can perform 8 reps of the full body version then scale up to levers up and down. The dips can be done on the rings or the matador, add weight if possible. If you can’t currently perform at least 5 at a time there then sub heavy dumbbell bench instead.
Post rounds/time and Rx to comments.
CFSBK’s Art Show is TONIGHT #CFSBKART
CFSBK’s second Art Show is tonight from 7:30-10:30pm. Free entry and alcohol.
Joshua Peters, a local Brooklyn artist (and fellow CrossFitter and coach!), will be live painting a mural from 8-10pm. Check out more of his work on his website, at Strength to Spare. He just painted this insane mural at Freedom Barbell Academy in Long Island.
Coach Whit, a lifelong dancer, will be doing a short performance at 9pm to Nina Simone’s song “Nobody Knows You When You’re Down and Out.”
Most importantly, come check out art from fellow talented CFSBKers. Below are all the artists whose work will be on display:
Colette Komm
Camille Cruz
Jessica Bailey
Lauren Borducci
Aileen Hanna
Katie Harper
Jenna Jerman
Alona Katz
Tim Mauseth
Inna Aizenstein
Saul Melmen
Nate Miller
David Osorio
Trevor Safford
Brian “Baz” Zimbler
If you have any questions, email Kate at Katharine [at] CrossFitSouthBrooklyn.com.
If you take any photos tonight (and we hope you do!), use the hashtag #CFSBKART so we can all see them!
- SCHEDULE UPDATES: AntiGravity and the Teaser class are CANCELLED tomorrow!
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Why Men Don’t Like Funny Women The Atlantic
Allie B says
Front Squat 120 5X3. Belted. The belt & MeLo gave me confidence, and I was therefore better with depth. Great to partner with Barbara K who went through a cycle after 3 years of crossfit where she struggled with depth, too. It happens, I guess. I'm gunna reset and focus on depth from the beginning next cycle.
WOD: 4 rounds
5/5/6/7 ring dips
20in box, 20/20/30 (failed by stumbling off the box :P)/25#
3-5 Floor levers, tried to stay hollow and tight the entire way down. Went for quality over quantity.
Excited to see y'all's art at the art show tonight 🙂
Shawn says
9am with David and Melissa. 185x5x3 on the front squats. These were a little heavier and slower than I expected. David's suggestion to open my hands up in my last set helped me maintain my chest-up position better for those last reps.
5 rounds of the NFT work. All sets of dips were 5 reps on the matador. These felt WAY better than usual, thanks to David's cue to "take the wrinkles out of your shirt" to keep the shoulders back. The few reps I tried on the rings were squirrely, but I'm not far from being able to bang out reps there as well.
Step ups were all with 30# dumbbells and a 20" box. Plenty heavy there. Floor levers were all sets of 5, with what felt like good form all the way through.
MattyChm says
8am with MelDO
Front Squat
4 sets of 3 at 215#
I missed a few exposures this cycle so my numbers have been all over the place. This felt very fast and light.
NFT Work
Hit all five rounds.
Step ups were 30# to a 24" box. Last time we did these I used 45#s and my knee bugged me for a week so I kept this light and consistent.
Floor Levers are terrible and should never have been invented.
Ring Dips were:
0# x 8
10# x 8
20# x 8
25# x 8
35# x 5
Fox says
Came in and decided to test the lifts again, shoulder has been feeling good and knee is feeling better. Been doing some work on it based on Katie Harps' feeling that it could be a patellar tracking issue, seems to be paying off.
Snatch 1-1-1-1-1
155, 165, 175m, 175, 185
That's right at 90% so I'm pleased with that
Clean and Jerk 1-1-1-1-1
205, 215, 225, 235m, 235
That's right above 90% so also pleased.
Then jumped in with 11am class for front squats
240x5x3
These were super hard today, but all went up.
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Allie – something that I've found helpful for (lack of) depth issues on squats is to incorporate paused squats at absolute depth into your sets. You could do say the first 1 or 2 reps in your sets of 5 with a 3 second pause (have someone else count for you or you won't hang out down there, I assure you). You would have to scale the weight back a bit but since you're planning on doing that next cycle anyway it could be a good time. Depth should never get more shallow as weight gets heavier.
Rob Underwood (@brooklynrob) says
All,
I am doing some calories and food tracking and had a question. What's a good average calorie number for a 60 minute CrossFit work out. By this I mean our usual CFSBK workout — warm-up, mobility/DROM, strength, and WOD. I don't want or need a different number specific to each days particulars. Just a general number that is a solid average. From my research I think it's between 300-400 (for comparison running is about 700 calories per hour) — 300-400 sounds about right given we are only max effort for about 15-20 minutes but also active the full 60.
Any thoughts?
Rob U
Jenny M says
11am with Mcd and Whit
Front squat: 148x3x4.
NFT: 4 rounds + step ups
Step ups: 25s then 30s
5 Matador dips (3 on the last round)
3-5 floor levers.
KLove says
FSQT- 135#x3x4
Weight feels fine but still tipping over a bit. Melissa had me grip the bar fully instead of holding it at the tips of my fingers. It was much easier to recover from tipping over this way.
NFT: 4 Rounds + an extra set of dips and levers
Step ups: 20,20,25, 25
Levers- about 3-4 per round.
Dips on the matador: 5, 5-3, 5-3, 5-3, 5-3 I used to be able to only string these together in pairs so this is an improvement! AG!
Allie B. says
Thanks for the advice, Fox! Will do.
Jenny: killing the front squats!!! Wow!!!
Lauren says
Warm up x3
300m row @80-90%
12 push ups
20 hollow rocks
FSQ
33# x8, 93# x5, 118# x2
130# x3 x2 (90% of 145)
140# x3 x2 belt (90% of 155)
145# x3 belt (still felt good)
Worked at 90% off the wrong 1rm (10# too light) and it felt light so I bumped up the weight. Also had a 15# plate on the right instead of a 10# so I was lopsided the whole time.. Still felt like it moved well.
5 rounds in 15-20 mins of:
8 ring dips red band
8 box step ups ea leg 20" 25# — tough
8 full body floor levers — :05 tempo, started knees bent, straight body by the end
Felt strong today!
JakeL says
Ro and I crushed it today. 2 hours of smashing weights and making guttural noises.
Snatch: Heavy single
275
290
301
312F
312 PR
CJ: Heavy Single
286
330
352
374
**this is the most I've CJd in 8 months and it was an all time PR total of 312kg.
Front squat:HS
385
415F
….smoked
Asha says
Folks going to the Art Show: Does anyone have a wire cutter (for a new jumprope) they would not mind bringing?!
The gym's cutter is somewhere in 608, and Front Desk intel warned that it does not make clean cuts.
GD says
@squad: FAAACK
Charlie says
Rob- I am no expert and I think it would depend on your bodyweight etc but that's about what my FitBit tells me I burn during an average CrossFit class. However I do think it might be a little more than that but I guess it's about as accurate a number as you can hope for by estimating. Who knows, really?!
OG- Hatch Week 3, Day 2
Back Squat
45 x 10, 95 x 5, 135 x 2, 165 x 10, 180 x 10, 195 x 8, 205 x 8.
Front Squat
125 x 5, 135 x 5, 145 x 5 x 2.
Easy compared to Wednesday's squats. Still hard though.
WOD (with a great gang of us.)
7 RFT
7 power cleans
7 thrusters
7 bar-facing burpees
13:18 Rx at 65#
Though apparently I scaled the burpees by stepping over. I didn't know that was the case but yeah the burpees were the worst part and were really slow.
Fun, crazy busy OG today!
Whit H says
Posts for yesterday and today…
FRIDAY: comp squad hitting it hard at 1pm! so fun.
FSQ (heavy-isn triple):
45×5, 95×5, 125×3
135×3
145×3
155×3 (belt)
feeling solid. no pain, but a slight pinch in L hip. overall this felt really good and pretty even side to side.
Warmed up Clean…
-worked up to 155, which I attempted to power clean, but instead caught low and then hit rock bottom and worked real hard to stand up.
-Then I hit it as a relatively smooth power clean… which is a 10# PC PR!!! 🙂
WOD: 30 RFT (scaled to 20 ROUNDS!)
5 WB (14#, 9')
3 HSPU
1 Clean (RX was 155… I started at 145, failed a rep, got one, failed another, and took the weight down to 135# for the rest of the workout. no more misses there.)
27:16, I think.
WB felt great
HSPU were all unbroken but definitely hard in the last 5 rounds
took rest/prep time before each clean b/c I just really didn't want to f*ck them up.
-glad I scaled the volume. my hips are not angry today, but everything is definitely worked and sore, esp. triceps. mission accomplished
SATURDAY:
For time:
20 Deadlifts 275/185
Row 500m
20 KB swings, 2/1.5-pood
Row 500m
20 Overhead Squats, 115/80
Row 500m
20 Burpees
Row 500m
20 C2B Pull-ups
Row 500m
20 Box jumps, 24/20″
Row 500m
20 DB Squat Cleans, 45/30 each
Row 500m
*Scaled DL to 165#
*Scaled all my Rows to 400m
*Everything else as RX
Time: 29:11
DL: 4 sets of 5 reps
KB: 10-10
OHS: 11-9
Burpee: moderate
C2B: 5 sets of 4 reps
BJ: moderate, jump up/step down
DBSC: 4 sets of 5 reps
woof. super red, dizzy, and nauseous after. feel drained.
good times.
Samir Chopra says
FSQ: 220x3x4
Easy NFR work with some weighted dips at 20lbs and step-ups with 30lbs.
Dan L says
10am
Front Squat – 235x3x4 – felt pretty solid
NFT – got 4 rounds
Weighted dips – 25, 45, 55, 70 (all x8)
Step ups – 35, 40, 45, 53