Back Squat/Front Squat
Performance
Heavy: Back Squat 80% x 1 x 2, Front Squat 80% x 1 x 2
Back Squat first then move directly into Front Squat. On heavy days (like today), hit the required reps and leave it there. These should feel almost too easy for the first few weeks. On volume days, aim to hit at least 8 reps, pushing the set up to a max of 12. End the set 2-3 reps shy of failure however.
Fitness
Back Squat: 2 x 3, Front Squat 2 x 3
Back Squat first then move directly into Front Squat. Start the first week light enough to make all the reps without too much difficulty. The goal is to increase the reps by 1 for three weeks using the same weight. If you tested a 3RM at the end of last cycle then start with a weight slightly below it and aim to use that weight for your 2×3 in week 4.
Post loads to comments.
Exposure 1/16
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5 Rounds, Not For Time, as heavy as possible:
6-8 Weighted Chin-Ups
10-12 Dumbbell Bench Press
3 Box Jumps, as high as possible (step down)
Use the foam plyo boxes. If you want to do less than a 6″ increment on your jump, jump off a few Go Mats
Post work and Rx to comments.
Seth S. was working in Toronto last week and enjoyed a few days of classes at a great gym, CrossFit 416. In the pic above, he’s with gym owner and coach, Dan Visentin, and coach, Rachel Koo. He says CrossFit South Brooklyn’s great reputation was well known to these guys, and that they follow the blog!
Don’t Miss Tonight’s 2016 Look Feel Perform Better Challenge Info Session and Q&A Meeting
It’s that time of year again… New Year’s Resolution time. While we believe it’s best to make choices in accordance with your goals and values all of (or at least most of) the time, we recognize that many of us use markers like the beginning of the year to kick-start positive changes. This year’s Challenge will follow a similar model to last year. There are two levels that you can choose to participate from.
- With Level 1, you’ll focus primarily on food quality and eating from a large spectrum of whole foods (lean proteins, veggies and fruits, whole grains, and legumes). This is a perfect place to start if you’re new to healthy eating or are having to re-learn what that means for you.
- With Level 2, you’ll be tracking macronutrients and focusing on eating particular quantities of them, adjusting along the way as necessary.
This year is a longer Challenge than we’ve done in a while—12 weeks instead of just 6. The reason behind this is that while extreme actions can bring rapid results, we’ve seen this often result in a “crash” where the individual rebels against the limiting factors of extreme dietary challenge. We’d rather you have more inclusive food options and change a few manageable things over a longer period than change many things for six weeks only to get lost in a haze of bagels, beer, and chocolate cake once the Challenge ends.
Who? The entire CrossFit South Brooklyn Community.
What? A 12-week challenge meant as a collective kick-start toward healthier nutrition and recovery habits.
Where? Right where you are. You’re encouraged to organize “rest day dinners” either in your homes or out at restaurants with fellow participants. There will be twice monthly (non-mandatory, but helpful) LFPB Challenge Meet-Ups at the gym in addition to the online forums that you can look to for daily support. The key to success is not sweeping immediate change but rather consistent practice each day.
When? There is an Info Session and Q&A tonight at 6:30pm in the Annex, where Kettlebell Kitchen will be serving free food! Here we’ll further outline the Challenge and answer any questions you have. The dates of the Challenge are from Saturday 1/2/16 through Saturday 3/26/16. We’ll also be hosting a Community Potluck Dinner on 1/23/16 where you can meet and greet with fellow SBKers and sample some delicious ways they keep on track with their food choices.
What will I need? For Level 1, only a desire to begin to make better food choices. For Level 2, you’ll need a food scale and a set of measuring cups and measuring spoons since you’ll be measuring out servings of lean protein, clean carbs, veggies, and fats. Whichever level you choose you should plan to do a bit of food shopping and prep beginning the first week to make good food choices easy.
Why? To look, feel, and perform better! And, for some sweet prizes!
Wait, did you say prizes? Yes. The grand prize for both the men’s and women’s category is two months of FREE unlimited training at CFSBK, a $530+ value! There are also 2nd and 3rd place prizes for the men’s and women’s categories. Last year there was more than $2000 total value in cash prizes and gifts including a free month of dinners from Kettlebell Kitchen, gift cards to Lululemon, grass-fed steaks from Herondale, and lots of other great stuff too. This year looks to have more of the same awesomeness.
Additionally, Kettlebell Kitchen is extending a 15% discount throughout the Challenge to all CFSBK members who are participating!
Alright, you’re in? Great!
How To Participate:
Complete the following steps by January 5th in order to participate and be eligible for prizes:
- Sign your name on the big list in the community area of the gym.
- Buy-in of $30 cash, given to Front Desk staff.
- Answer a few brief questions and submit your “before” photos according to the guidelines on the Look, Feel, Perform Better website (coming soon). These entries are private will not be published or seen by anyone other than us without your consent.
- Perform the Test WOD and record your results.
- Track points earned daily on the spreadsheet based on how well you’re complying with the guidelines and submit 4 and 8 week check-in submissions.
- Complete your Post Challenge submission by 3/28/16 at the end of the Challenge.
See you at The Look, Feel, Perform Better Challenge Info Session TONIGHT at 6:30pm in the Upstairs Annex! Kettlebell Kitchen will be there serving free food.
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11 Things You Should Never Say to a CrossFit Addict Shape
2015 Reebok CrossFit Invitational CrossFit
HBBS – 255x1x2
FSQ – 215x1x2
Felt nice and light – happy to have front squatting after back squatting again
NFT – Made it through 4 rounds
Chin-ups: 45×8, 55×8, 65×6, 70×6
DB Bench: 60×12, 65×12, 65×12, 75×12
Box Jump: 30", 36", 38", 42"
High box jumps always kind of freak me out – I had plenty of room at 42" but didn't try anything higher.
6am with Nick and McD
Back Squat – 245# x 1 x 2
Front Squat – 200# x 1 x 2
Both felt nice and light.
NFT Work (4 rounds)
Chin ups were done weighted with 25#DB.
Bench at 50×12, 60×12, 65×12 and 75#x10
Box Jumps 36"x3, 42"x3, 44"x3, 48"F
Lost track of time playing with max height BJs with James and realized on my walk home that I didn't clean up a single thing after class, not one bench, box or dumbbell. I'm a terrible person.
Big 7am with Nick and McDowell.
Hbbs 250x3x2, fsq 235x3x2. Everything felt fine, fsq was maybe aggressive for week 1 but still lots of room to go up. Time was an issue bc I did a fsq set at 205 before hitting my work sets, but I'm glad I was able to work that in.
4 rounds + pullups on the nft. Pullups instead of chins due to a tendinitis issue. Box jumps 30, 32, 36, 38×1 then failed the landing. Height I think was ok. My big surprise was that 75×10 on the DB press was very manageable. I worked up to 95x3x5 a month or two ago but expected this to be harder.
Felt some kind do of unexpected joy-like emotion unfurl during the NFT & went home with a smile on my face. Thanks!
7:30 AG class yesterday
Worked on MU transitions and got some great cues from Ro so I'm pumped to put them to good use
EMOM 10 mins
Even 5 bounded BJs
Odd :30 Wall sits with 25# weight
For Time 60 T2B with 7 burpees every minute
Total time: 4:42
I did 30 in the first minute but that kind of burned me out pretty quickly.
I should have broken them down into easy 15 or 20 rep sets per minute
Good AG class as always!
Excited about the LFPB Informational today! Just bought my food scale and am ready to be extremely disappointed by how much less I'll be eating when I actually weight out my food instead of just quickly inserting it into my face hole!
7am and Nick and McD
2×3 BS – 135
2X3 FS – 115
Got in 5 round of the NFT work and stuck with the 24in box for the jumps. For the DB bench press I started with 25lb and then went up to 30lb for the last 4 sets.
Looking forward to the LFPB shindig tonight. Still sitting on the fence about what level I am going to do. Thinking probably level 1, because when I have to start weighing my food, I can get a little obsessive. But I do want to be more mindful of my macros. Anyways, I guess that is what the informational session is for.
10 AM with Germany
BSQ: 240x1x2
FSQ: 200x1x2
Weighted pullups @25lbs = 7, 6
Weighted chinups @25lbs = 5, 5
DB Bench press @40, 45, 50, 50
Not sure how high I got on the boxes. 36", 42"? Not my preferred method for getting as high as possible.
Can't make LBFB tonight, but I'm in.
PS. Love jumping high. Got 36"+3 ab mats
Looking forward to the LFPB Info session tonight!
If you plan to attend please bring a pen and a notebook in addition to your smart phone to take some noes and do some math. See you tonight!
11am
Deficit Deadlift
225x10x3
RDL
215x10x3
Strict K2E
4×8
Pallof Hold
Red@6' x :25ea x 4
Tiny 8 am class with Nick
Continuing to love this NFT work
LBBSQ @ 165 x 2 x 3
FSQ @ 135 x 2 x 3
Then 5 rds of:
6 strict chins w/o extra weight
10 dumbbell bench press (40-45-45-45-45)
3 box jumps (worked up to 36" + 2 ab mats; tried and failed 42")
Great blog picture today 🙂
Funny blog comments today!
A while ago I wrote an article on ITA about how I thought max height box jumps we unnecessarily dangerous….. UNLESS you had the right equipment for it. Fast forward to us having all these fancy foam plyo boxes that offer a lot of forgiveness on missed attempts!! Always fun to see people jump onto something they thought impossible.
12pm with Ro
Feeling like a human being again today.
3RNFT
10 x push-ups
10 x OHS
5 x pull-ups
Bench Press
45 x 5, 65 x 5, 75 x 4, 95 x 2, 105 x 1, 115 x 1, 125 x 1, 135 x 1, 115 x 5, 100 x 10 x 2
5 rounds AHAP
5 x chin-ups
10 x DB strict press
3 x box jumps
DB presses were 20, 25, 30, 30, 25. Those foam boxes are the BOMB! No WAY I would have attempted 30 inches on a normal box. This way I was able to fail miserably until I wasn't scared anymore and I was able to do it. Started on 24 inches and did the rest at 30 with a few flops in between. Hard to believe I used to be afraid to jump on the kids' box, not really all that long ago.
Switched to performance programming for the cycle, have made lots of progression with the LP, looking forward to switching up the game plan.
LBBS: 145 x 1 x 2
FSQT: 115 x 1 x 2
All moved really well, great acceleration in the outter legs, movement is feeling v efficient
Whit programmed a Fun little WOD for me: 3 Rounds
5 push up
10 cleans 83#
15 wall ball 14# to 9"
20 kb swings American, yellow bell
2 min Rest
Round 1: 2:30
Round 2: 2:55, long slog, lots of staring and pacing during the clean
Round 3: 2:36, pushed it, heart really spiked but I wanted to be done. Feeling good!
Havent checked the blog in a few days so I missed that there was an LFPB meeting tonight. I'm on the fence. I want to do it! But also I don't..
This week has been fun so far ..
Handstands on Monday
Worked on jerks with McD on Tuesday
Jumping on tall soft boxes today!
HBBS – 80% 160x1x2
FSQ – 80% 125x1x2
4 Rounds
6 strict chin ups (3-3, 3-3, 4-2, 4-2)
10 DB bench press (25, 30, 30, 30)
3 box jumps (30", 36"-missed 3rd, 36", 39"-missed 1st)
LBBS: 168#x1x2 (80%)
FSQT: 128#x1x2 (80%)
Made it through three rounds:
Chinups: 3, 3-2, 2-2-1
DB Bench : 30×12, 35×10, 35×10
Box jumps: 30", 30" + 1 go mat. Could only get one rep of each. Other two attempts for each height resulted in me jumping onto my knees on the box.
Great info session tonight for the LFPB challenge with lots of laugh.
LBBS: 232#x1x2
FSQT: 165#x1x2
I have a really hard time with front squats since my chest leans forward on all squats. I dont know if its a core strength issue or mobility issue. Probably mobility since David had me do my air squats on Monday facing the wall with my hands raised and I had to maintain hand contact on the wall. Pure torture.
3 rounds of NFT work:
Chinups: 5,5,5
DB Bench: 65×12, 75×12, 75×12
Box Jumps: 39, 42, 42. A few failed attempts at 45
Looking forward to the LFPB challenge!