Back Squat/Front Squat
Performance
Back Squat 75% x 8-12 x 2, Front Squat 75% x 8-12 x 2
Leave 2 reps in the tank.
Be mindful of maintaining good positions and not devolving into bad form for the sake of an extra rep or two.
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 12/16
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Post Rx to comments.
Benson is BUMMED that we had to reschedule the Community Potluck, but at least he gets to chow down at this custom feeder made by Andrew S.
About That Blizzard
Due to the impending blizzard, the Community Potluck has been postponed until Saturday, February 6th at 7pm. Stay safe, everyone! You can still leave a note on the event page to let us know what you plan to bring, and we’ll need some volunteers to come by at 6:30 to set up and/or stay for a little while after to clean up on February 6th. Please e-mail our Events Coordinator Danae M. at Events [at] CrossFitSouthBrooklyn.com to let her know you’re available to help out.
Yoga for Athletes is cancelled today!
Anti-Gravity will be cancelled tomorrow, since Noah is away.
However, group classes and Active Recovery are still ON for today! Woo hoo!
Keep checking in here for updates, annoucements, and burnt offerings to Boreas, god of the north wind.
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Yesterday’s Whiteboard: Rest Day
A Day in the Life of Brooke Ence YouTube
Why Is So Much of the World’s Great Art in Storage? Quartz
Changes in Climate Have Always Made Things Worse for (Accused) Witches Atlas Obscura
We're here just in case you're curious if the gym is closed. UPDATE: AR is back on!
I'm wimping out and staying at home. Hopefully, I'll get my squats on tomorrow evening during Open Gym.
AWwwww man I was really hoping AR would go on as scheduled…. 🙂 🙂 🙂
Ok, I'm outside now and I retract my request. Walking through snow drifts is WOD enough.
I want to be there soooooo bad. But I live deep in BK (East NY/Canarsie area) and the last thing I need is to get stranded at the gym. My train runs outdoors and that's a very real possibility. So pissed!
Good luck getting in everyone, 9AM WAS AWESOME!!! The NFT work was great for a snow day.
I missed squatting on Wednesday, so did somewhere between backoff and full work today and focused on hitting depth. I think I succeeded…
HBBS 295x5x2 def heavy but not max effort.
Front squat 245x5x2. This was a little too light.
NFT as 6-7 ring dips, 5 GHD situps, and front rack reverse lunges @ 45, 95, 105, 115 (ran out of time before the last set of lunges). Tried to do my last set unbroken… couldn't keep my balance.
Shaking/vibrating a little bit from all the lifting & endorphins.
Hi all–I am missing a pair of blue Rehband knee sleeves. They are extra small, both have "JB" written on them and one of them also has a smiley face drawn on it. Please let me know if you've seen them or have accidentally taken them home! Thanks!
9am with David. The warmups today were fun – bear crawls, spider man crawls, wheelbarrow races, picking people up…super fun (and effective). Perf low bar back squats – first set at 210 was 10 reps and the second set was 8. These got hard in a hurry. Front squats at 155-2 sets of 8. Also got rough in a hurry.
The NFT work was lots of fun. The dips were a mix of rings, the matador, and boxes. Playing with the ghd was fun. I can feel the "holy shit this is going to hurt tomorrow" in my abs already. Lunges were all with 30 lb dumbbells. I finished 4 rounds total.
I cashed out with a little double under practice and a snowy slog/jog home. Looking forward to a few rounds of "drag the kids up and down the street on the sled" later.
Open gym still on for this afternoon?
yes OG is on as normal, Sean!
Sorry about the SNAFU with AG, Michele! I thought I wasnt going to be able to because we had some stranded coaches but we worked it out
@Latasha – good call. I was just about to leave to make open gym and the Q train is not running from Coney Island to Canal Street. I am also at an outdoor stop. Looks like I will try and do a double tomorrow
@DO no worries. It would've been a rough, mostly un-shoveled trek at that hour, and I've got an injured foot, so I should stay the heck home anyway.
Days like this make me appreciate how close I live to the gym.
HBBS: 155×9, 155×8
FS: 130x8x2
These were so hard! I do think all of this volume will pay off though. Especially for my core strength which tends to hold me back.
NFT with matador dips, 25-30# dbs for lunges and v ups.
Great help from Fox on the v ups today and was able to finally do them. I love learning about how people's body proportions make certain movements harder or easier for them. I find it so fascinating!
Agreed @Jenny M!!!
9am: Fun warm-ups!!! Love the old school PE class stuff.
HBBS: 12×2 105 woo woo
FSQ: 11×2 95 I believe DO said these were "beautiful". Not too shabby, Allie. Again, just gotta get some weight on this bar.
NFT: Got all 5 rounds
8 paused V ups:
16 DB lunges: 20/25/30/30/35#
6 paused ring dips. Probably should've just added two with no pause but they make me feel like I'm going to throw up so I stuck with 6/round
10am Iron Maidens lifting with Shawn C.
Bench: 77.5# 5×3
Deadlift: 150 5X3. DEF need to do 160# next week
11ar Good convo, good stretching…a friendly blend of morning/evening folks. Night classes are still going to win the open. 😛
I can live contently with myself knowing I didn't stay in my house all day, saw friends, and put my body to work. YAY CROSSFIT! Sorry Latasha…we missed you!
@Andre…thank you. As I was getting ready to try to make in for OG, they shut my station down. Now all the trains that run above ground will start shutting down at 4pm. I'm definitely gonna try for a double tomorrow….if the trains are back up and running.
No snow FOMO for this guy. Travel WOD @ River North CrossFit in Chicago. This sucked all the suck.
Partner WOD For Time:
200 Air Squats
180 Sit Ups
160 HR Push Ups
140 Plyo Lunges
120 Wall Balls
100 Calorie Row
80 Toes to Bar
60 Burpees
40 Chest to Bar Pull Ups
Did this as Rx'd with one partner working at a time. We got to 10 of the C2B before hitting the 40-minute cap. I slowed us the hell down on the HR push-ups. Just not a move I ever practice, so banging out 80 of them so early destroyed me. Nothing else was too bad. We could have finished with a couple more minutes. Off to a wedding and will probably come back here Monday morning since my flight tomorrow was cancelled.
Huge thank you to DO, the Foxes, Jason, Cam, Lauren S, and Josh for having the gym open today. I have always been warmed by how CFSBK goes above and beyond on snow days and holidays.
LBBS: 135 x 12 x 2 – Jess suggested I could go lower and slow down the pace, in agreement here. Mental focus was good here today, despite the weight starting to get heavy.
FSQT: 105 x 8 x 1
105 x 10 x 1 – With the whole class watching and Jess cueing me, I was able to pull 2 more out of the bag! Cardio limiting factor here.
5 Rounds
5 banded dips (blue)
8 V-ups
8e 25-30# reverse lunges –> quads on fire
DL: 155 x 3 x 5
Great day to be in the gym, thanks Jess and Fox.
Great time Trekking into the gym at 7:30 through the snow and wind. Really fun urban adventure feel.
Big props to all the brave folks who came out despite the weather, was still a pretty busy day at olde CFSBK.
Did some light stuff just because
2 Power Snatchds OTM x 7 minutes
stayed at about 60kgs
Power Clean + Split Jerk OTM x 7 Minutes
Stayed at 78 Kgs
DO even shoveled a luxurious walkway to 608. Best gym ever.
Blizzard blast with Ro and Ryan.
Press
200x5x3
Bench
325×4
325x3x2
Chinese Rowa
255x5x4
3×10 toes to bar
Also, I second Asha's point.. thanks to the whole crew for having the gym open for us today. You always go above and beyond, we are very lucky.
If anyone is looking for an educational Doc – "Love Paleo" is on Time Warner's on Demand channel. Very inspiring and always good to see people taking health into their own hands through diet and exercise.
Happy Snow Day People!
Thanks to everyone who helped make fitness happen today!
LBBS: 180 x 12 x 2
FSQ: 140 x 10 x 2
Fell over after that last set and made a sweet sweat-angel on the ground.
NFT work with 35-40# lunges, GHD sit-ups, and 5 matador dips (broken up 3-2)
Bench: 110 x 3 x 3.
I feel obliged to pile on – thanks Foxes and DO for having the gym open today. That 2 hours away from the apartment and my kids that I love oh so dearly (no really, I promise) was glorious.
I walked up to the gym to find DO shoveling like a mad man to create path from main gym to 608. Thanks you guys.
Now…bourbon and homemade pulled pork tacos.
Yes!! Thank you coaches!!
Got there a little later than I wanted but got a lot done!! Saturdays I seem to have a LOT of energy these days!!
Hatch Week 10 Day 2
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
Bench Press
45 x 5, 75 x 4, 95 x 3, 105 x 2, 115 x 2 x 6
Deadlift (4@7,8,9RPE, 1@back off)
135 x 4, 185 x 4, 225 x 4, 265 x 4, 275 x 4, 285 x 4(7.5RPE) 290 x 4 (8RPE) 305 x 3(8.5RPE) 275 x 4.
OK wow! Deadlifts felt awesome warming up. I used hookgrip right up to the set of 290 and then though 15# would not be a big deal because I was planning on switching but I guess I was tired by the time I got there because on the third rep I felt my form might not be amazing so I stopped there. I could have puled one or two more but I think it would have been a bad idea. This is good because this time last year I would have been stupid and pulled it anyway. Thanks to training with Margie all last year, I now know better how to listen to my body.
PR for hookgrip, PR for 4 reps and PR for 3 reps 🙂
I was pretty exhausted after this but I got my energy back from somewhere!
Strict pull-ups 3-3-3-3-3
HSPUs 3 x 5 to 1 abmat, 2 x 3 NO ABMAT (first time)!!!!
Team WOD with Michael C and Brad- one of the Comp team workouts but with push ups instead of HSPU's
200 x front squats (135/95)
200 x push-ups
200 x box jump over (24/20)
200 x pull-ups
We split it fairly evenly- sets of 10 for the front squats, 5's and 10s for push-ups, 10s for box jump overs and for me 5's and 4's for the pull-ups (Brad and Mike were doing butterflies and more than me) Didn't keep track exactly of who did what but the work was fairly evenly shared I think. I def did less pull-ups than the boys but possibly made up for it on the push-ups ( which were solid once again!!) and box jump overs which were far easier than regular box jumps!!
I love these WODs with built in rest. Fun times!!
My cashout was a long-ass walk home in the snow. I think it's about 2 miles.
You guys! I think I might be able to Rx Murph this year!!
There. I said it.
Thanks to DO and the gang for opening up today.
I was so happy to see a massive 10a class finishing up when I walked in.
Great Stuff
Great day…Finally, snow!
Great dog walk in the snow, they love it. Got to the gym and had a great warm up shoveling. It's oddly soothing to me. Fun filling in and coaching a few classes today. Goofy warm ups sometimes set the tone for an easy vibe. Jess and I are lucky to live one block form a stop on the R so no real issues getting in. After classes did a bit of lifting with Jess and Captain.
Every 2 minutes for 7 sets:
Snatch Pull + Power Snatch + Hang Snatch
50kg-55-60-65-70-70-70
Every 2 minutes for 7 sets:
Clean Pull + Power Clean + Hang Clean + Jerk
70-75-80-85-90-90-90
Fun cycling these. No misses.
Then Jess and I did the 100 burpees I owed a friend. Said friend is going doing a booze-free January and had a rugby event to attend. I vouched to do 100 burpees if he didn't drink at the event. Did them as 10 EMOMx10. All rounds at exactly 21 seconds!
Now, bourbon, red wine, and warm foods.
Fun classes today! I think all the snow today made the energy in the gym great. Reminded me of when you got to miss school because of snow and still hang out with all your friends sledding…only we're smarter now and like to play with barbells. 😉
2pm lifting with Fox and David:
EMOM every 2 mins for 7 sets: 1 Snatch
37kg, 40, 42, 44, 45, 47, 47 (103.4#)
-was shifting way forward off the floor and pulling too fast. worked on a more mid foot pull and slowing the pull until I got to the knees.
EMOM every 2mins for 7 sets: 1 Clean & Jerk
55kg, 60, 65, 69, 70, 72, 72(158.4#)failed the jerk
-just got fatigued on the last jerk and didn't commit. Chris said that I was letting the bar float during the 3rd pull so I need to actively pull myself down and stay connected.
EMOM every min: 10 burpees
-started slowly around :33 and then got fastest at the end around :25
Performance squats:
LBBS: 160x8x2
FSQT: 120x8x2
The high volume squats really show my weaknesses. DO pointed out that I'm tipped over when I stand up my BS which tires out my back in between reps. This explains EVERYTHING bc my lower back is my limiting factor with these. Practiced just standing up with the bar when I was done with squats. Could mostly stand straight but need to work on shoulder mobility.
WOD: Managed 4 Rounds:
Dips: 4 paused ring dips each round
Lunges: All done with 30# DBs
Abs: 20# DB (line was long for the GHD), the rest were on the GHD
Bench: 90#x5x4 all paused reps
DL: Worked up to 5 singles @205#.
Was supposed to go higher on both of these but didn't have it in me.
Great day all around today. Thanks to everyone who came in so we could get our workout on. LOVED walking on the car less streets through mounds of snow.
@Charlie, no ab mats!!!!!!!!!!
@KLove they were kipping I forgot to mention!!!!! But yes!!!! So happy!!!! 🙂 🙂 🙂
@Charlie, I figured bc I know that's what you have been working on, so you get the same number of !!!!!!!!!