Back Squat/Front Squat
Performance
Back Squat 55%x 8-12 x 2, Front Squat 55% x 8-12 x 2
This is 55% of a 1RM so should be light enough for you to make 12 reps on all 4 sets today.
Fitness
Back Squat: 2 x 4, Front Squat 2 x 4
Load is 90% of what you used on Wednesday.
Post loads to comments.
Exposure 4/16
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AMRAP 12 Minutes:
30 Kettlebell Swings 53/35
20 Box Jumps 24/20
10 Toes-to-Bar
Post rounds and Rx to comments.
Our Christmas Day crew yesterday, getting the gift of fitness!
Holiday Schedule Changes
TODAY (12/26):
Normal Schedule
CANCELLED: Yoga for Athletes, Active Recovery
Sunday (12/27):
Normal Schedule
CANCELLED: CrossFit Preschool
Thursday (12/31) New Year’s Eve:
ON: 6am, 7am, 8am, 10am, 12pm, 4:30pm, 5:30pm
CANCELLED: 6:30pm, 7:30pm, 8:30pm, Active Recovery, Comp Class
Normal Open Gym hours
Friday (1/1) New Year’s Day:
ON: 11am*(extra class), 12pm, 1pm, Open Gym from 3:30-8:30pm
CANCELLED: 6/7/8/10am, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm, CrossFit Kids
Evening Open Gym hours only
2016 Look Feel Perform Better Challenge Check List
Are you participating in the 2016 Look Feel Perform Better Challenge? 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 here. These entries are private will not be published or seen by anyone other than us without your consent.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. This WOD will be programmed on December 30th, but can easily be performed on your own at Open Gym.
- Begin tracking points earned daily on the spreadsheet (which will be live soon!) based on how well you’re complying with the guidelines and submit 4 and 8 week check-in submissions.
- Optional: Attend the bi-monthly LFPB Q&A Info Sessions at CFSBK. Each one will have a brief topical lecture and a Q&A. The dates for these sessions are 1/7, 1/21, 2/4, 2/18, 3/3, and 3/18. The first discussion on January 7th is titled, “Why Should I Care About Nutrition Anyway?“
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Wyclef Jean + CrossFit Torin Simpson
Had a couple fun workouts in Michigan this week, including a 12 days of Xmas WOD, as well! Today's was a partner WOD: 400 DUs, 100 pullups, 200 push-ups, 300 goblet squats, 1600 m row. Felt good: kept with strict push-ups and linking 33 single/single/doubles at a time!
Today I also brought my parents for the intro class at Crossfit Novi! My mom has two shoulder and two hip replacements and my dad is out of shape, but they had amazing mobility and their air squat/push-up/ sit up form was top notch! The teaser class was not as good as ours: no real discussion on what Crossfit is and why it's great… And I wasn't that impressed with their expectations of quality movements… But it's the best gym I've been to in the area. Of course my parents loved it!! My dad is definitely bought in!
@Allie, glad you convinced your parents to work out! I wish I could convince my father to eat better & exercise, at least he goes for walks regularly…
Fun 11am, pretty small class for that time. Thanks to Special Guest Coach & Arturo for coming in this weekend.
Doing the fitness scheme this time because I wasn't very consistent last cycle and want to work back into perf. I took today as a deload as programmed, but did half of the back squats as pause squats since I'm working on consistently hitting depth. 225x4x2 hbbs, 225x4x2 fsq. Both are less weight than weds, felt pretty easy.
WOD RX at an andante pace, broke up my sets and counted out rests. 3 rounds + 26 unbroken kb at the end. I could have pushed this harder, but I'm pretty slow at t2b (can't string together) and box jumps. Still, I'm happy I was able to stick to my plan and took a pace where I could keep moving somewhat consistently. Pleasantly surprised at how easy the kb swings were, aside from my grip at the end.
LBBS: 100 x 12 x 2
FSQT: 77 x 12 x 2 – everything still moving smooth
Rx'd the conditioner: finished 3 rounds + 30 swings + 20 jumps + 5 T2B, normally I would finish the last 5 but I'm spent from xmas.
Um, I love the Wyclef video.. "I met this girl name Fran, she took my breath away" has been in my head since I watched it early this am.
10am group class with Noah and guest coach Lauren
HBBS – 175x12x2
FSQ – 145x12x2
These actually felt easier than 50% did last week
Metcon – 5 rounds + 12 KBS. Nowhere to hide on this one. Did the first 3 rounds of KBS unbroken, then 15-15. Rested on top of the box for a second or two at various points in the later rounds. T2B all unbroken. The GHD work we've been doing a couple times a week after 6am has really helped with those.
Came in around noon
Press
115x10x3
Dips
3×12
Shrugz
165x10x3
OH Triceps
Red x20x3
Jumped in with Jess for the 2nd of her 2x5k rows.
Thought I would be able to hold a 2:00 split but that became 2:05 and then 2:10 by about the 1000m mark. Worked it back down to average a 2:04.9. That was harder than I thought it would be.
Great that your folks have found CF, Allie.
OG for some squatz and to make up the 12 Days of Christmas WOD.
LBBS: 135x12x2
FSQ: 105x12x2
Out of breath after that last set.
WOD: 34:50. Rx except for for lunges instead of pistols. That last round took 10 minutes, half of which was just snatches. Was pleasantly surprised that my pull-up rhythm was back today (I was certain I would have to switch to ring rows). Santa must have brought me a kip.
I had a great time coaching a bunch of classes today with Noah and Arturo. It was also fun to see some new faces visiting from out of town and other gyms. Sam, Travis, Ryan, Keyonna and Tasha — hope to see you back!
I wanted to stick around for Open Gym, but I've been feeling sick the last couple of days and have had no appetite, so I wasn't sure if I'd be able to do anything. Decided to get on the erg and row for 20 minutes. That was a first. Then 5 sets of 2 log rolls with 4 v-ups on each end. Finished with a light Snatch Complex and an informative pep talk from Jimin.
I was at the gym for six hours…
11am class
HBBS @200 lbs for 1×12 and 1×10
FSQ @200 lbs for 2×8
I did 3 rounds and 5 reps for the WOD. Substituting for the toes to bar. Everything else was RXed. Definitely gotta work on my conditioning as I felt really tired and winded from the box jumps.
Thanks for the shout out Lauren!
My daughter and I ended up joining yesterday so we are now officially apart of the CFSBK family!! Looking forward to meeting and getting to know everyone.