Back Squat/Front Squat
Performance
Back Squat: 60%x 8-12 x 2, Front Squat: 60% x 8-12 x 2
Leave 2 reps in the tank.
Fitness
Back Squat: 2 x 5, Front Squat: 2 x 5
Load is 90% of what you used on Wednesday.
Post loads to comments.
Exposure 6/16
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AMRAP 10 Minutes:
10 Box Jumps 24/20″
10 Deadlifts 135/95
5 Push Jerks 135/95
Post rounds and Rx to comments.
Jake L. warming up his snatch
- 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!
The 2016 Look Feel Perform Better Challenge Starts TODAY!
But you still have until Tuesday, January 5th to get all your entry steps completed:
- 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 These entries are private will not be published or seen by anyone other than us without your consent.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.
- Begin tracking points earned daily on the 2016 LFPB Tracker 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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Drunk on Sugar CrossFit Journal
Lake Superior State University’s 2016 List of Banished Words
MEAT LOVERZ! Want to take the meat CSA for a test ride – no commitment ? Current CSA members: want to score even more delicious meat on Wednesday?
If you are free 6-8:30 Wednesday evening, you can walk away with half my meat share in exchange for staffing the CSA pickup. That's a lotta $$ for 2.5 hours of handing out bags of meat to happy people.
Email me at mignyc (at) gmail dot com if you are interested.
Glad I rolled out of bed for 8am this morning —
HBBS 235x10x2. Pretty hard.
Front squat 195x10x2. Very hard.
I feel like high rep front squats are a mental test of how badly you want to breathe/feel comfortable, almost more than testing muscles themselves… although I'm definitely going to be sore!
WOD @ 24"/115#, at a very moderate pace. As expected my lower back started to light up during the last set of deadlifts, so I'm glad I took this slowly and didn't push very hard. It was still… not easy. 4 rounds + box jumps + 6 deadlifts.
I'm in for the LFPB challenge! But I'm confused and feel like I might have missed an introductory e-mail or something. Are there instructions I'm missing? I went to the intro session Fox taught and took notes, so I have the Mifflin St Jeor formula and can calculate my macro requirements. I'm weighing & writing down my food starting today… looked on the blog but didn't see a page describing all the things you're supposed to do though — drink water, fish oil, 15+ minutes AR/yoga, workout, sleep, ?? Info appreciated. Thanks!
HBBS: 90 12×2
Front squat 80 12×2
WOD:
6 rounds + 3 bjs, 73#
Glad worm & Jill were there to convince me to do 73- jerks definitely the limiting factor! Couldn't cycle them so I think it was an appropriately challenging weight.
@dave-p check this out – Challenge Details
Got excited when I thought we weren't starting until he 5th, then realized that it's a rolling admission system. So long, afternoon coffee.
Guys, total oversight on my part and the LFPB Tracker isn't up yet…working on it now and it should be live by end of day.
To clarify: The challenge starts today, 1/2/16. Look at the rules about points in the Challenge Overview.
Sweet, I missed that link before. Thanks!
Link to TRACKER below. Please follow the directions on the first tab!
LFPB TRACKER
LBBS: 145x12x2
FSQ: 115x12x2
That front squat is exhausting!
WOD: 8 rounds + 10 box jumps + 2 deadlifts Rx
This hit may strengths. Just kept trucking through.
Deadlifts after: 135×5, 185×5, 235x3x3. 3-5 pull ups between each set.
ICYMI in the classifieds, some sweet kids' ski poles. FREE!
HBBS – 190x12x2
FSQ – 160x12x2
These all moved fine. Starting to get pretty winded during these high-volume sets
Metcon – 8 rounds + 3 BJ
Tried to just keep moving through this one and not let myself rest for too long anywhere. Did the first 3 or 4 rounds unbroken then started breaking up the barbell complex at 9 DL
HBBS: 180x12x2
FSQ: 155x12x2
The closing bits of the front squats are starting to get hard.
WOD with 35lb DBS for presses and 135lb DLs and 24" box. Finished 5 rounds + 10 box jumps.
Saturday OG
Warm-Up
Rolled (Brazilan Jiu-Jitsu) with Noah for a few minutes. He was superior in terms of controlling positions but I'm slippery, so, theres that.
LBBSQ 165x12x2
FSQ 135x12x2
easy peasy
BJ/DL/PJ Metcon
6 Rounds + 1 rep as Rx'd
Steady pace throughout, had a rabbit I was chasing in my head. Especially because Charlie ran away with this workout after the first round!
Snatch waves
64-69-74kg x3
No misses
Clean and Jerk waves
80-85-89kg x3
No misses
DB Split Squats
35x10e x3
Good Mornings
155x10x3
Fun to see such a busy OG! Looking forward to the LFPBC!
OG
3RNFT
50 x DU
5 x PU
5 x HSPU (1 abmat)
Still not feeling amazing and wasn't ready to squat heavy today so just did some snatch drills and EMOM snatch for 10 mins- thid did not go as well as yesterday so I kept it lighter at 63#-73#..
AMRAP 10 mins
10 x BJ
10 x DL
5 x push jerk
Rx at 95#
3 reps short of 7 rounds. Could have pushed harder I suppose. I stood around a bit. The push jerks were more like push presses. Fun, though!
Somehow David ended up with exactly the same score that I did on today's workout… 😉
95# — 6 rounds + 1 jump
Had to rest before the push jerks which felt tough today — lots of OH work yesterday and generally tired after 2 nights of no sleep
HBBS 60% – 120# x 12 x 2
FSQ 60% – 93# x 12 x 2
Did some great shoulder work in Active Recovery before class, including Voodoo wrap which felt great.
HBBS: 125#x12x2
FSQT: 90#x12x2
WOD Rx'd: 6+2
Same as Lauren- needed a break before the jerks. DLs are normally my strong point but felt tough today- maybe because of all the squats. Had trouble pushing myself on this one.
OG:
Bench with Adele:
45×5
65×5
75×5 (I think)
85×3
95×2
100×5
Hadn't benched in a while so did a lot more sets than usual. Paused on the first rep of each set. Practiced T2B in between sets.
Deadlift:
135×5
185×3
205x1x4
Stopped after the 4th rep bc Lauren S. said I was starting to curve my back.
DU practice. Strung 38 together which us a PR.
slept in today to get a full 8+hours of sleep==1 bonus point!
2pm lifting and rowing:
HBBS: (45×10, 95×5, 135×3) 165x12x2
FSQ: 137.5x12x2
-a little more challenging to get those last 3 reps of each set but still moving well.
Crash B's 20min test:
4592m, 2:10.6 avg, 25s/m
-2 secs faster average split and ~70 more meters than the first go around. Still feel like I could have pushed more. The 48 squats before hand (plus the residual soreness from 1/2 Cindy) probably didn't help.
Cash out: 15 mins of mobility==1 bonus point!
9am with DO and Melissa. Back squats were 170x12x2. These felt just fine. Front squats were 135×8 and 135×9. These were tougher, but I think I maintained good position. I finished 3 rounds plus 5 box jumps @ 115 on the metcon. After all the squats and limited movement over the last two weeks of traveling, I'm definitely a little wobbly. I finished up with 5 minutes of double under practice, which I have resolved to do regularly for obvious reasons.
I'm also looking forward to the LFPB Challenge – even though I may have to bail on it early due to some logistical issues. I'm doing level 1 again this year because it worked out really well for me last year and when I get too obsessive about things (like measuring food) I annoy the shit out of my wife, who already puts up with enough nonsense from me.