Back Squat/Front Squat
Performance
Heavy: Back Squat 50%x 8-12 x 2, Front Squat 50% x 8-12 x 2
This is 50% of a 1RM so should be light enough for you to make 12 reps on all 4 sets today.
Fitness
Back Squat: 2 x 3, Front Squat 2 x 3
Load is 90% of what you used on Wednesday’s first exposure of the cycle.
Post loads to comments.
Exposure 2/16
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Alternating with Partner for 15 minutes:
10 Toes-to-Bar or Hanging Knee Raises
10 Push-Ups
10 Kettlebell Swings 32/20
Post rounds and Rx to comments.
Coach Whitney leading an evening class through movement prep
- Want to try something other than group class today? Check out Yoga for Athletes at 10am, Active Recovery at 11am, or Open Gym from 2-4pm!
- SCHEDULE UPDATES: Open Gym is CANCELLED tomorrow night.
Have You Ordered Your 2016 Dog Calendar Yet?
The 2016 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. Both the desk calendar and wall calendar are available for a cash donation of $25 or more. A limited number of calendars are on their way to the gym but they are sure to run out quick. Never fear, you can place your order by filling out this online form, or sign up at the Front Desk. Pre-paying at the Front Desk will guarantee your copy. Orders will be taken until Christmas Day. Email breebree [at] mindspring.com (the superstar behind the calendar!) for any questions.
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16-Year-Old Sprints Right Into Professional Track The New York Times
Cormac McCarthy’s Verison of ‘Home Alone‘ The Awl
8am with Dr. Loranger and Boss Man
Back Squat
155# x 12 x 2
Front Squat
125# x 12 x 2
All sets were fast and easy.
Partnered with Dan L. on the metcon. He told me before we started that we had to hit 7 rounds each so we can beat all of the 6amers that did it yesterday. Ended up with 7 rounds each plus 6 bonus T2B. My forearms are smoked.
You 6 AMers are crazy.
That is all.
Enjoyed the crossfit kids warm up as well as lifting/WOD-ing with Rachel this morning.
LBBS: 125 x 12 x 2
FSQ: 95 x 12 x 2
WOD: 10 rounds plus 7 push ups. I scaled T2B to 6 per round. 24 kg KB.
OG last night: “Power Drill”
5 Rounds:
5 Pushups (instead of handstand PUs)
10 Power Cleans, 95#
15 Burpees
20 Kettlebell Swings, 35#
25 Wallball Shots, 14#
3 Minute Rest
Rounds were 3:26, 3:45, 4:06, 4:18, 4:20. Kind of felt like Fight Gone Bad. That was enough work for one night.
HBBS: 90 12×2
Front squat: 75 12x 2
Depth was perfect!
WOD: fun partnering with Grace! We did 11 rounds (10 5/6) 😉
TTB/KB/push-ups may be my three strongest movements. All were unbroken and fast!
Big AR class today!!!
12:00 group
BSQ 135x12x2
FSQ 115x12x2
Partner AMRAP with Eduardo
6 rounds + 15 reps as rxd
Noon
Press
105x10x3
Dips
3×10
Shrugs
155x10x3
OH Triceps
Red Band x20x3
Cormac McCarthy's Home Alone is a gem.
LBBS: 105# x12x2
FSQT: 80# x12x2
WOD with Molly. We were 10 KB swings shy of 12 rounds.
T2B: 6-4, the remaining sets I strung together the first 5, then had to break up the last 5.
Pushups: 10, 5-5 for 4 rounds, 10. Broke them up in the middle sets bc I thought I would have to go to 3s and 2s by the end, but I didn't.
KB swings: 24kg Russian
Allie convinced me to go to AR. Glad I went I bc I needed it!
Fun day!
@fox- yeah, that home alone article made my day.
11am with whit and mcd
205x12x2 HBBS
175x12x2 FS
Metcon 6 rds plus 3 t2b. T2b sucked after Annie yesterday.
10AM
LBBS: 145×12, 145×10
FSQ: 102.5x8x2
Metcon partnered with Pigeon. Got 6 full rounds each plus 10 knee raises and push ups into round 7. Kipping knee raises felt very smooth and hopefully I will be able to transfer that smoothness to toes-to-bars. Push ups are in my wheel house so I enjoy those. 24kg American swings.
Noon AR session was great, I don't know if its in my head but I am really thinking these AR classes are helping my knees.
8am with Melo and DO
Bs 2×3 135
FS 2×3 115
Partnered with Aaron for the WOD – 7 rounds plus 10 T2B. On the T2B, I was able to string together the first 5 and then had to break them down to 2's and 3's but it has been great to see progress in kipping all around since I started going to AG.
Today
HBBS 50% 100# x 12 x 2
FSQ 50% 75# x 12 x 2
Partnered with Megan and Lesley
15 min AMRAP with Aileen
6 rounds each plus 20 t2b and 15 push ups w 24kg Am swings
Fun class!
Yesterday
Snatch complex
Pull from floor
Power from hang
Full from high hang
25kg x 1 x 3
35kg x 1 x 3
OHS :02 pause doubles
15, 35, 40, 45, 47, 50kg
OG
Hatch Week 7 Day 2
Back Squat
45 x 10, 95 x 5, 135 x 4, 165 x 2, 195 x 4, 205 x 4, 220 x 4, 235 x 4
Front Squat
125 x 5, 135 x 5, 145 x 5 x 2
Partner AMRAP 15 mins
10 x T2B
10 x push-ups
10 x KB 20kg
Rx with Andrew from CrossFit Flushing who gave me very little rest and whom I slowed down a lot. 6 rounds and he got two swings into the seventh- I was kind enough to let him go first lol. Had a feeling he might be faster than me!
T2B unbroken but still not actually strung together properly for the first four rounds, then in 2-3 sets after that. Not even funny how fast my push-ups disintegrated. Had to break them up probably by the third round? Focused on full extension at top of swings. Still not comfortable with American swings.
Interesting to be partnered with someone so much faster and stronger than me. Proud that I kept moving as well and fast as I could.
comp class today
3 rds:
12 side to side banded steps, each.
10 front and back, each
8L, 4R one legged squat with 15# DB
crossover symmetry in between
Bench: it's been… forever
45×5, 75×3
95x5x4. smooth.
Conditioning:
4 RFT
550m run
25 burpees (scaled to 20)
15 jerks @ 95# (scaled to 10 reps @ 20# DB push press)
Time: 20:05
scaled back on shoulder stuff since neck has still been funky and did a lot yesterday with it. focus for this was just staying steady throughout, falling fwd and pushing my pace slightly on runs.
HBBS: 150x12x2
FSQ: 125x12x2
8 rounds or so on the WOD with Chris (I was doing 8 V-ups).
OG today
hbbs: 105x12x2
front squat: 90x12x2
Snatches. Worked up to an easy 68#
4 rounds:
10 RDL at 103#
5 Ghd sit-ups
3 rounds:
10 Front rack lunges at 83#
5 kipping PU.