Front Squat/Back Squat
Performance
Heavy: Back Squat 85% x 2 x 2, Front Squat 85% x 2 x 2
Based on 1RM.
Fitness
Back Squat 2 x 5, Front Squat 2 x 5
Same load as last week.
_____________________
10 Dumbbell Thrusters
10 Box Jumps 24/20
10 Knees-to-Elbows
Rx the Dumbbell Thrusters at about 45% (total) of bodyweight. So, if you weigh 150 pounds, you’d use 30 or 35 pound dumbbells. For many that may be aggressive, so scale such that you could get through the first 2-3 rounds unbroken, but working for it.
Matt E. working through a work set on one of our lower volume, higher percentage Squat days… like today!
- The CFSBK Community Potluck is this Saturday, January 23rd at 7pm. All are welcomed and encouraged to attend! We need some volunteers to come by at 6:30 to set up and/or stay for a little while after to clean up. Please e-mail our Events Coordinator Danae M. at Events [at] CrossFitSouthBrooklyn.com to let her know you’re available to help out. Comments were temporarily disabled on the event page, but they’re fixed now, so leave a note there to let us know what kind of food you plan to bring!
- In case you missed it, Fiction writer and CFSBKer Nathan Englander appeared with Coach Noah on WNYC’s New Yorker Radio Hour. It’s great. Give a listen!
- Check out Yoga with Jaclyn K. tommorow at 9am in the Annex.
Call for Volunteers: Iron Maidens Raw Open 2016
Interested in volunteering for Iron Maidens? We’d love to have your help! Please fill out this form if you’d like to take part. Volunteers are needed to help set up on Friday, March 4th from 7:30 to 9:00pm and during the AM and PM sessions of the meet on Saturday, March 5th. Questions? Contact Coach Margie at Margie [at] CrossFitSouthBrooklyn.com. And don’t forget to start fundraising for the Iron Maidens Stay Strong Scholarship!
Tomorrow Night! Look Feel Perform Better Q&A Info Session: “Understanding Macros”
Attend this Look Feel Perform Better Q&A Info Session, the second of this year’s bi-monthly Q&A Info Sessions. These sessions will function more as a support group setting than a true lecture, though they will begin with a lecture. In this second session, we’ll discuss how counting and regulating your macronutrient intake will, in turn, control your caloric intake and optimize your training while maintaining lean muscle mass. An open Q&A will follow.
Where: CFSBK’s second floor Annex
When: Thursday, January 21st at 6:30pm
On Honoring the Body with Constance Tillett
Reebok.com just published a piece on all-around wonderful human and 77-year-old CFSBKer Constance Tillett. The essay, which documents Constance’s inspiring fitness journey, was written by all-around wonderful human and former CFSBK blog Managing Editor Kate R. Of course, it also features Constance’s trainer, all-around wonderful human and CFSBK owner Captain Osorio. There are a lot of wonderful things here, not the least of which is Constance’s parting quote. Check it out! And follow CFSBK on Instagram to keep up with “The Constance Chronicles.”
____________________
Yesterday’s Whiteboard: Rest Day
Fixing the Squat: Hip Drive YouTube
A Plan for Eating High-Quality Protein on a Low Budget Breaking Muscle
Bones And Grooves: The Weird Secret History of Soviet X-Ray Music NPR
6am with NickDowell. Perf back squats at 240x2x2 and front squats at 170x2x2. These actually felt heavier than they should today-I think I'm just a little stiff and creaky this morning.
I finished 4 rounds of the metcon with 35lb dumbbells and a 24" box. The first round was knees-to-elbows, but they were slow and disorganized that I switched to knee raises afterward. All thrusters were unbroken and after Sunday's 30" box jumps, 24" felt much easier.
Cashed out with a few minutes of double under practice. My timing is getting better little-by-little.
6am with NickDowell
HBBS – 267.5x2x2
FSQ – 225x2x2
Felt heavier than they should have. Legs are a little burnt out from the weekend and yesterday.
Metcon – 6 rounds + 2 thrusters at 40#, which is almost exactly 45% of BW.
Thrusters and K2E unbroken. Rested at the top of the box jumps when needed. Legs felt like lead at this point. Looking forward to a rest day tomorrow.
Constance! So awesome!
Thank you to my bar mates, Leo and Phil, this morning for their extreme patience with my brainlessness. I misloaded the bar at least once and also kept trying to jump my turn in line while warming up. I blame Amtrak, which was totally nonfunctioning last night and stole about two hours of sleep from me as a result. 🙁
Squat 190x5x3. Heavy, but still moving.
Press 75x5x3. No prob.
Kroc rows 40x10x3. These were hard, although not as bad as I was expecting them to be.
So, so tired right now. I am running on fumes and I'm going to have to do the same thing next week. Stupid business travel.
Make up post from yeterday's 6:30 class doing today's work.
BS 275x2x2
FS 240x2x2
These both felt really good so I was happy about that. I think it might have been some of the awesome beats DJ Whit was slingin on the spotify! 90's all day!
Did the WOD with 35# dumbbells which is a little under 45% but heavy enough to keep me moving through.
Completed 6 rounds
Thrusters were tough but did all unbroken
Box jumps were quick and bounded; rested at the top as needed
K2E were fast until the last two round I had to break them up in 5/5
Now…. now I'm sitting in jury duty waiting for my name to be called.
8am with Nick:
LBBS 250 x 2 x2
Front Squat 215 x 2 x 2
Everything smooth and moving quickly. Love Wednesdays WAY MORE than Saturday's 12 rep day.
WOD:
5 rounds + 4 with 35# dumbbell and a 24' box. Probably could have moved a bit faster, but was trying to be consistent with each round.
PS, just saw last night's blog posts and they reminded me to give a shout out to whoever picked the music at 608 this morning. It wasn't Nick, because he was across the street, but it sure felt like Nick because the music was taking me back to the '80s.
I especially loved it when Hall & Oates "Maneater" came on as I was going in for my second set of squats. A+
6am with NickDowell
HBBS – 275x2x2
FSQ – 225x2x2
Still working way back up after months away from squatting. Have been doing 5s, but wanted to take a bigger jump in weight (30#) so I figured doing the 2s today would allow that.
Metcon – 3 rounds at 50#, which is almost exactly 45% of BW.
Thrusters: 10, 5/5, 4/4/2, K2E: 5/5, 4/4/2, 4/4/2. Box jumps with step downs, steady. 50# is heavy and I took the chance to focus on form and pace this out. Tried to land light on the box and make sure knees touched elbows rather than upper arms.
8 am with Nick
Got in at midnight from four days in New Orleans. I ate and drank the way I do there. Enough said. LBBS 130# 2×5 was intimidating given my fatigue and the jolt from the first day of no bloody mary for breakfast. Having spotters gave me the confidence I needed so they ended up better than I feared. Shallow last rep in the first set but fine 2nd set. Front squats were OK in the first set, better in the second.
WOD 5 rounds even.
17.5 db (lighter than 45% of my weight but shoulders have been sore).
Make up post from yesterday afternoon:
Warm Up: banded steps. crossover symmetry, burgener snatch warm-up with pvc.
Snatch (90%x1x3, 80%x2x2)
25kg: high hang snatch x3
35kg: HHS x3, 3- position snatch
40: 3 position snatch, single
45x1x2
50×1
53x1x3 (first was not bad; second was SLOW pulling under; third was way better pulling under but didn't quite commit at bottom so failed fwd)
47x2x2 (first two were solid, very fast. missed first rep of second double for same reason as above)
I know where my work is here. The first pull is smooth and fine. Fix one thing at a time: focus only on quick reversal and using bar to pull myself down and commit through.
Conditioning:
AMRAP 5min:
15 cal row
5 squat clean (105#)
5 min rest
AMRAP 5 min:
15 cal row
5 squat clean
Scores: 2 rounds + 8 cal ; 2 rounds + 10 cal
all cleans as singles b/c my hands are still a bit of a mess. probably would've done that anyway though. those were so much slower to stand up than i was hoping for. stayed a bit tighter to the bar on second round of each when i remembered what the heck i was doing.
Accessory work:
3 rounds:
5 abwheel from knees (2 extra rounds on this)
8 L, 4 R glutebridge on bench
straddle-to-handstand practice
Hatch Week 10 Day 1
Back Squat
45 x 10, 95 x 5, 135 x 5, 165 x 5, 180 x 5, 195 x 5, 205 x 5
Front Squat
125 x 5, 135 x 5,145 x 5 x 2
12pm class with McD and Ro.
3 RNFT
12 x push-ups
10 x OHS @ 45#
5 x pull-ups
Press
45 x 5, 65 x 3, 70 x 1, 72.5 x 5 x 5.
WOD
4 rounds 19 reps- 30# DB, 20" box
You guys I figured out the kip!!! So happy!! Did some bounding box jumps for the first three rounds as I wanted to practice them but they left me completely gassed but still I was able to to K2E unbroken though I may not have been actually hitting full range of motion but I got the rhythm yay!!! Now to figure out how to get my toes up there… Thrusters were surprisingly difficult. Glad I did not go with 35# because I considered it.
Thank you Whit and Jess for helping me with these after class last week. And AG last night really helped too obviously- with these and the box jumps!
1) deadlift 3×10 at 170
-all regular grip. Had been using my clean width grip for these but Chris suggested bringing my feet and hands in closer. Felt much better.
2) RDL's: 3×10 at 145
-hook gripped all of these. Had to manually open my hands afterwards.
3) v-ups and side plank hold. Did 4 rounds of each tabata style.
4) crash b's: recovery row
-did 25 mins, easy about 4500m.
5) leg mobz
LBBS: 160 x 2 x 1 (misload)
155 x 2 x 1 (~85%)
FSQT: 120 x 2 x 2
WOD:
10 Thrusters 25#
10 box jumps 20"
10 Knees to elbows
5 rounds + 1 thruster
Josh S killing it on the blog!
Yoga class this morning. My hamstring flexibility seems to be coming back, got a full split on both sides. I also took a 15 min savasana at the end and achieved a serene motionless state the entire time (I swear I didn't fall asleep)
4:30 class today
Warm up x 3
Handstand holds, with and without wall
10 FSQ 45#
10 Push ups
HBBS 85% – 170# x2x2 – good, not scary
FSQ 85% – 130# x2x2 – good
10min AMRAP — 6 rounds + 7 thrusters
10 DB Thrusters 25#
10 Box Jumps 20"
10 Knees to Elbows
Feeling weighed down today. Normally box jumps would be fun and thrusters would be brutal, but I felt the opposite in this work out (minus the fun)
Also quads and adductors still lit from the volume squats which I squeezed in on Monday instead of Saturday.
Happy I was able to do this work out with the class.
Performance:
LBBS: 180x2x2 (one rep of the second set was actually 177.5 bc it was missing a 2.5# plate)
FSQT: 135x2x2
My bar mates lifted incorrectly bc I kept counting a 5# plate as a 10# plate. Sorry guys!
WOD with 25# DB which was not Rx'd bc I stink at DB thrusters.
5+17
HBBS: 125 2X2
FSQ: 115 2X2
McDowell confirmed these are good! Yay! Now I just gotta put some weight on the bar like KCaps!
WOD: 6 rounds which was my goal 🙂 Should've tried to beat Dan L by a rep tho
25# DB, 20in box
My 8pm Client cancelled so I was able to jump into 7:30pm Group class
LBBSQ: 230x2x2
FSQ: 195x2x2
DBT/BJ/K2E Metcon
6 Rounds + 8 Thrusters as Rx'd
Used 35lb DBs which is exactly 45% BW
Tried to haul fucking ass on this workout. Came out of the gate sprinting, then tried to maintain as best I could. All Thrusters and K2Es unbroken. Had a rabbit to chase this workout so no room to mess around!
Coming into this open season feeling strong!
Signed up for the Open. What could possibly go wrong?
8 am with Nick
LBBS 175 x 5 x 2
FSQ 150 x 5 x 2
These weights felt MUCH heavier today than they did last week.
WOD
DB Thrusters @ 30# (37.5% of body weight)
Box Jumps @ 24'
4 rounds + 5 reps
Knees-to-elbows started out strong but were ugly singles by the end.
Again, no overhead with the shoulder pain, Dr. Sean in two weeks
Power clean + clean
75% x 2
80% x 2
Snatch pulls 100% 5×5— felt strong
3 Rounds
8 pendlay rows
10 GHD sit-ups –these make me feel awful, any tips? Super dizzy for a while.
Nixed squats today…knee is touch and go.
7:30 with Ro and Nick
BSQ 240 2 x 5
FSW 220 5 reps first set, failed on the 5th rep in the second set. Really need to work on maintaining thoracic spine, especially in later reps.
WOD 4+5
40s on DB thrusters
24" box
Ab mat sit ups in place of K2E – nursing a little discomfort that comes from hanging on a bar right now, felt best to play it safe tonight.
Woohoo, I'm blog famous! Thanks for the feature shot, Josh.
5:30pm
225x5x1 235x5x1 bsq
205x2x5 fsq
The back squats were tricky, felt like I was finishing just a bit higher than I should be. Good news is this weight felt a lot more comfortable than last week's set at 225– those were really sticky, and definitely should have been lower.
Got through 4 rounds + 2 thrusters.
This was a nightmare. I was sucking air at the start of round 2, and the wheels just feel off on those box jumps. Chest was feeling a bit off today, which just drained all the energy I had. Would like to hit this one again when I'm at 100%.
#HiMom!
6:30 PM Class
HBBS 2×2 @ 300lbs
Front Squat 2×2 @ 240lbs
Back squat felt pretty good. I should have been less than 300lbs, but i'm working on being more comfortable under the bar under heavier loads. Front squats felt somewhat heavy today. Doing them right after back squats is insane…lol. It just throws me completely off.
Today's WOD was, on paper, a good one…but i did not enjoy it…ha ha ha. It was definitely a killer after squatting and I don't know about anyone else, but I'd rather do barbell thrusters than DB thrusters any day! I was only able to complete 4 rounds and 2 reps using 35lb DB for 3 rounds then switching to 30lbs after my left shoulder started giving out on me. I'll be seeing a PT in February so hopefully my left shoulder will back to 100% soon. I miss hanging from the rig and doing snatches and OHS pain free.