Back Squat/Front Squat
Performance
Heavy: Back Squat 87.5% x 1 x 2, Front Squat 87.5% x 1 x 2
Numbers based off recent 1RM.
Fitness
Back Squat: 2 x 3, Front Squat 2 x 3
Add 5-15 lbs to Week 1’s exposure, possibly use your old 3RM.
Post loads to comments.
Exposure 7/16
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5 Rounds For Time:
250/200 Meter Row
12 Thrusters 95/65
The thruster should be on the light side, but with a nod to the Open, if this is a weight that usually challenges you, consider doing Rx.
Post time and Rx to comments.
Jack R. demonstrates a strong overhead position
- Don’t forget about the first Look Feel Perform Better Challenge Q&A with Coach Fox tomorrow night at 6:30 in the second-floor Annex.
- Interested in karaoke with your fellow CFSBKers? Stella Z. is interested in organizing a karaoke night at Insa on Douglass Street. Post in the comments to let her know you’re interested.
- The Herondale meat CSA pick up is tonight from 6–8:30PM sharp. The lovely and talented Kirsten D. will be distributing shares. Please find her in the couch area and introduce yourself when you arrive to pick up your bag.
Join Jacyln K. For Yoga Tomorrow at 9am!
Jaclyn has always had a love for fitness and overall health. She started practicing yoga as her source of recovery both physically and mentally. Her love for yoga drove her to get her first certification in 2007. Since, she has been teaching both Bikram and Vinyasa in the tri-state area. With her extensive study in many lineages of yoga, Jaclyn takes aspects from each creating a flow both challenging and accessible for everyone.
For Jaclyn, CrossFit and yoga are a brilliant team. She uses her yoga practice not only for added mobility but for strength, focus, and breath work as well. When Jaclyn works with athletes, she will gear her class around these principles while still keeping things light and fun in the same spirit that a CrossFit class has. Whether you’re a seasoned practitioner or brand new to a yoga mat, Jaclyn will offer plenty of options so everyone feels challenged yet still comfortable in this Vinyasa flow class.
When: Thursdays at 9am
Cost: Free as part of our Unlimited Membership option, or counts as one of your regular group classes
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Unsupported The Awl
Steph Hammerman: The Road to Adaptive Fitness FitnessHQ
6am with NickDowell
HBBS 275x1x2
FSQ 232.5x1x2
Both moved well and felt pretty light. Still unbelted – hoping to continue that on the intensity days throughout
Metcon – 8:57 Rx'd Paced out the row around 1:50. All thrusters unbroken. This got pretty tough in rounds 4 and 5
6am with McDowell and Nick. Front squats were 245x1x2. These felt OK, though today is the first day since Saturday that my legs haven't been super sore – and I've got some lingering tightness in my right thigh – so I'm glad there weren't more of them. Front squats were 175x1x2. These felt light. I should probably start using a higher number as a 1rm.
I finished the WOD in 12:24 at 75lbs. The first two sets of thrusters were unbroken and I put the bar down once in each of the last three rounds. This one gave me traumatized flashbacks to the rowing and thrusters workout from last year's open.
Makeup from last night (6:30 and AG)
LBBS: 215x1x2
FSQ: 170x1x2
WOD: 9:26 Rx. Unbroken until the last round, where I mentally just couldn't handle it and more and went 7-5. This was not pleasant.
AG
Now that I have (mostly) conquered my fear of being upside down, my next push will be to kip from the headstand to get myself up.
Pull-up negatives all lasted about 10 sec.
Made it up to the round of 20 sit ups, 16 squats, 12 pushups. I was worried about my arms after lots of overhead movements the past few days, but it was my legs that struggled – after effects of thrusters had already kicked in.
Spoiler alert: Walking the next day is not fun after rowing and 60 thrusters.
Yesterday with McD
Warm up x3 — 24" box jumps x10, Kip swings x10, Handstand hold :20
Jerks up to 133# , failed 143# – that was a confidence miss
Working on fast feet and getting that front foot forward. This was very helpful.
3 Rounds of:
RDLs @105 x 8, GHR x 8, 4 strict chin ups unbroken
6am with NickDowell
Back Squat – 260#x1x2
Front Squat – 220#x1x2
Back Squat starting to get heavy. Front Squat still feels way too light. I know that will change.
WOD Rx'd in 12:11
First three rounds unbroken then the last two were 6-6. I took the rows too slow.
Starting Strength, day 2:
Squat 170x5x3
Press 65x5x3
Kroc rows 30x10x3 each side
Saw Brendan, Peter, and Shawn doing some ridiculous thing involving all the movements (I know there were burpees, KB swings, box jumps, squats, and situps involved at least). Shawn said Peter devised it in honor of her birthday. Remind me not to tell Peter when my birthday is.
6am class
Back Squat – 290#x1x2
Front Squat – 237.5#x1x2
Both the Back and Front squat felt good. I didn't wear a belt today so that I could really focus on bracing my core properly without the aid of the belt.
WOD Rx'd in 11:29
So either my cardio/endurance is improving….or I just felt really good today, but for the first time in a REALLY long time, I was able to pace myself properly without being too winded after the first round. That's a huge win for me as my endurance is crappy…lol. Also, I was able to do all the rounds unbroken even though those thrusters started to get dicey after round 3.
6am with Nick + McD
Back Squat – 275#x1x2
Front Squat – 232.5#x1x2
This is my first time going heavy in squats since I hurt my back (and leg), so I'm happy with the progress and hope to get back to my normal weights this month.
WOD Rx'd in 8:44
Did all the thrusters unbroken but paused every 4th one at the top for a 2sec breadth. That helped a ton. I kept the rows between 1:50 – 2:00 which was just fast enough to get through it but not crank my heartrate too high.
I read comments on the blog for inspiration but have not posted until now. I was waiting to blow a RXed WOD to pieces and have been riding the wave of people thinking I’m 6 AM Shawn who can squat 290. But, today I have good reason to write here because I owe great thanks: Peter, thank you for composing a special half-century WOD in my honor and for organizing it into the program today. I will remember it painfully for the next few days and fondly thereafter! Brendan, thanks for participating and giving up the opportunity to row and do thrusters with the whole gang. It’s an honor to be a founding member of the 7 am GHD club with you both. Thanks Coach Fox for helping with arrangements and Nick and McDowell for accommodating this extra WOD today! Another thanks to everyone for the birthday wishes today and all the support, encouragement, laughs and friendship every other day! You are all why and how I’ve become much more than just physically stronger leading up to my 50th year!
HBBS: 262.5x1x2
FSQ: 225x1x2
WOD @95lb front squats = 11.02
So I read the comments section almost daily but never post, guess I'm a serial creeper. Decided to get in the habit of posting…one so it will help me be accountable of my training and will get me to participate!
From yesterday:
Everything was moving smoothly.
HBBS: 260x1x2
FSQ: 225 x1x2
Had a semi private with KH because almost everyone was doing Monday's program. She let me do the LFPB workout because I missed it last week (also the thruster row did not look fun).
8 rounds + 1 air squat. Row was 52 cal.
Happy, happy, happiest of birthdays, Shawn!
Happy birthday Shawn! You are all kinds of awesome and one hell of an inspiring woman.
12pm class with McD and Ro.
2 rounds
7 x thrusters
5 x HSPU
5 x pull-ups (t2b second round as shoulders are smoked from 1/3 Cibdy and bench press yesterday!!)
Press
65 x 5 X 5
2 x 15 x GHD sit-ups/ 10 abwheel roll-outs
WOD
5RFT
200M row
12 thrusters
10:25 Rx
Thrusters unbroken for first three rounds, then 6, 4, 2 then 8, 4. Could have pushed harder on the row but my lungs are wrecked right now. Finally figured out how to actually catch the clean low and turn it into a thruster. Duh. Fun WOD!
Happy birthday, Shawn! I can't take full credit for the workout. Brendan and I put it together, and Fox looked it over to make sure we weren't going to kill anyone.
You really gave us the birthday gift. There aren't exercises I'd be more grateful to skip out on than thrusters and rowing.
HBBS
WU: 135 x 5, 165 x 4, 180 x 1
Work: #190
Good, not as grindy as I thought. The WU sets were more grindy than the work. Praise WU.
FSQ
WU: I WAS ALREADY HOT!
Work: #170
Also good. My last set was the best set thanks to a much more stable rack position. My left tricep and bicep felt really tight so all throughout squatting I was stretching it out with a band, which helped.
WOD @ #75, 12:30
Thrusters unbroken for R1, R2. Split into 2 (6/6) for R3, R4. Split into 3 (6,3,3) for R5.
Row, tried to stay under 2:00. Didn't make that happen for all of R3, R4, hit 2:20s at one point.
I started off the WOD pretty damn strong but after R2 I reached the thruster cliff and took a hard fall. It wasn't heavy, more so that my left shoulder has mobility issues and it was on fire and very uncomfortable. I need to fix my left shoulder.
I also want to practice having the bar rest on my shoulders more to get the bar to pop from my legs more.
Happy Birthday, Shawn!
Noonish
Deficit Deadlift
265x10x3
RDL
245x10x3
Used straps after 1st set
Pallof Hold
Red @6' x :30 x 3ea
20 min Row (Joined Jess for the 2nd half of her 40 min recovery row)
Avg 2:20/500m
<3 Shawn's write-up!!! Happy BDay!
Shotgun workout! Had only 40 minutes to get it all in!
no general warm-up!
LBBSQ 235x1x3
FSQ 190x1x3
Row/Thruster Metcon
11:40 as Rx'd
Goal was to do all the Thrusters unbroken, which I accomplished
Rows were SLOW, first round I was holding a 2:05 pace and by the latter rounds I was hanging between 2:15 and 2:30
Tough one!
Now for part two of my workout…. CrossFit Kids!!
Major squad love today.
Awesome day under the barbell.
3 Pos Clean
70% x2 (55kg)
75% x 2 (58kg)
Snatch DL–no hook
100% x 7 x 2 (61kg)
100% x 5 x 2
FSQT
65% x 6 (55kg)
70% x 5 (58kg)
75 % x 5 (63kg)
80% x 3 x 2 (67kg)
20-15-10
Box Jump 20"
DB muscle clean #20s
LBBS: 158 x 1 x 2
FSQT: 123 x 1 x 2
Matador Dips 3 x 3
4 Rounds
8 Walking lunges 73#
8 T2B
1:1 Rest in between rounds
~43 seconds per round
7am NickDowell Sesh
Back Squats – 165# x 1 x 2
Front Squats – 160# x 1 x 2
These both feel very light. I got a feeling the last time I tested my 1RM might have been an off day. Interested to see how this cycle progresses.
Shawn Bday WOD aka Rollin' on Fifties – 15mins-ish.
That was fun. Tore my hand for the first time in months. 50 pull-ups after Monday's workout just wasn't in the cards for my dainty mitts. Stuck it out anyway. Shouts to coaches for accommodating, Pete for organizing and Shawn for living the dream like a boss.
HBBS: 1×2 125
FS: 1×2 115 (Wasn't sure about depth, so I did 1×2 @105 to be safe)
This was Daniel's first class out of foundations and his form was SOLID!!!!!!
WOD: 12:51 RX, well, 63# to be exact
My initial goal was unbroken which I did the first round. Then I did 7/5, 6/6 last round.
I really wish I had just held on and pushed through it. I don't know why I felt like I should put the bar down…I just let myself give in. I know I had the strength to do it unbroken.
Forget getting stronger in body– I need to get stronger in mind and not tolerate less than my BEST effort. It's such a mental game of what you'll accept for yourself. I could link about 50 motivational memes right now 😛
Performance squats:
LBBS: 183#x1x2
FSQT: 140#x1x2
Both felt terrible and form was poor. Tipping over again. Ugh. My left hip flexor has been super tight and sore, so I had trouble keeping tension at the bottom. Hoping that's the issue and that I didn't actually regress in my squat form.
WOD in 10:52 Rx'd
Row: Kept it slow and steady (2:10-2:20) so I could focus on keeping my breathing and heart rate under control. This combo is a bad one for me hence why I stated 15.5 and 14.5 as my least favorite WODs when that was the QOD. I dreaded this WOD all day.
Thrusters: 12, 12, 12, 12, 8-4. Did these slow and steady so I could do them unbroken. Made the mistake of resting the bar in my front rack instead of overhead on the last set, shoulders got tired and had to drop the bar. Darn it! Form broke down a bit on the thrusters, too.
Happy birthday Shawn!!!!
SC day 2
Lbbs 120 3×5
Bench 85 3×5
Chin ups 3×10 using the red and blue bands. Next week I have to move down to orange and blue.
Cashed out with 5×1 pull-ups (the first three were with the orange band and the last two were with the orange and red). My arms were tired from the chin ups
then
3 rounds of 15 ghds and 40 Russian twists with an 8kg kb (I think that is what it is. The lightest one we have)
Came home starved. I like SC but I do miss group class. Might need to drop in 😉
8:30 with Ro
Still sore! yikes.
HBBS: 178x1x2.
FS: 148x1x2. First one was a grind on both the BS and FS.
WOD RX in 12:21.
Rows easy ~ 2:10/2:15 pace.
Damn you thrusters. First 2 rounds unbroken at least.
7:30PM With Nick and Ro
LBBS: 1×2 @255
FS: 1×2@185 – This was actually 90% but did it to keep plate changing to a minimum for Mike and Dan. Felt good though!
WOD RX in 16:57
Broke up Thruster sets from the beginning into 3 sets, Tried to do 6,3,3 for all rounds, last 2 rounds did 3 set of 4. Glad I did this Rx and I was able to see tremendous improvement from last years 15.5 open workout. Rows stayed between 2:05 and 2:10 pace
7:30 with Ro
HBBS: 240 x 2 x 3
FSQ: 220 x 2 x 3
Up 15 lbs on each lift from first day of squats in this program.
WOD in 13:08
Felt good during rows, could have stepped it up some in late rounds but felt I needed to keep enough in the tank to finish thrusters strong.
Did my first round of trusters with at 75 lbs. Came back to my bar and found a little 10 lb gift on there, finished the remaining rounds at 85 lbs. Was glad I did. Felt good and progress was made. And as always, I appreciate the coaching and being challenged to be a little bit better every day.
Thanks guys,
Noonish lifting:
1)Deadlifts: 155x10x3
2)RDL's: 135x10x3
-nice and easy for both. Grip hurt by the end though!
3a) V-ups 3×10
3b) GHD supine and prone holds 3x:20 each
-those holds were the hardest thing I did today!
4) Crash B's: 40min recovery row.
-7342m, 2:42 avg, 18s/m