Back Squat/Front Squat
Heavy: Back Squat 90% x 2 x 2, Front Squat 90% x 2 x 2
Based on 1RM.
Back Squat 5RM, Front Squat 5RM
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Exposure 15 of 16.
5 RNFT or 18 Minutes:
3-5 Strict Pull Ups
5-10 Tall Box Jumps
30-60 Second Forearm Plank
Use a prone grip and bands, or add weight if you’re able to on the Pull-Ups. Use a higher box than you usually would in a WOD (no higher than 36″). Consider practicing bounding today. You can work up in weight/height on the Pull-Ups and Box Jumps. For the Plank, keep your forearms parallel and maintain active shoulders, abs, hips, and quads.
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Better Know a Member: Monique Lowery
Today we’re very excited to introduce a new feature on the CFSBK blog, Better Know a Member! (The name is a play on an old Stephen Colbert segment, Better Know a District.) You all love Underneath the Hoodie and Behind the Desk, and now, in a similar vein, we’ll be profiling members from across the CFSBK community. Our first interviewee, Monique L., is relatively new to CFSBK, but she’s already established herself as model CFSBKer—kind, thoughtful, and warm.
Name (and any nicknames): Monique, AKA “MoMo”
Where were you born and where did you grow up? The Boogie Down Bronx is where I was born and raised / Doing Burpees and Squats is how I spend my days. Corny Fresh Prince throwback, but I couldn’t resist! I now reside in Brooklyn.
How long have you been CrossFitting, and how did you arrive at CFSBK? I started CrossFitting 4 months ago. My significant other came back from deployment in Kuwait and encouraged me start as a way for us to bond. I reluctantly agreed, because I wasn’t a very active or fit person. Now I’m hooked!
What are you up to when you’re not at 597 Degraw Street? Shopping, watching natural hair YouTube videos, dining at new restaurants, visiting my home in the Bronx.
What’s the first movie you ever loved? The Little Mermaid—made my brother watch it EVERY weekend.
You have friends or family coming to visit from out of town. What do you take them to do in NYC? Brunch at Sweet Chick in Williamsburg, shopping on 34th street, a concert at BBKINGS or a comedy show at Carolines, finished by ice cream at Ample Hills Creamery… and if we can fit it in, we may hit up a museum.
Favorite and least favorite lift: Favorite: Back Squat. Least Favorite: Snatch (or any lift that requires coordination of movement. I’m challenged in that area).
Any advice for new CFSBKers? I haven’t been to other CrossFit boxes, but I can say that CFSBK has been a transformative experience. My advice for new CFSBKers (but specifically people who are new to CrossFit in general) is to get a log book so you can track the awesome progress you’ll be making, to not be afraid to ask lots of questions, and to have FUN! The coaches and members are very down to earth and attentive. Oh and the music is ON POINT—very diverse!
Tomorrow Night! Look Feel Perform Better Q&A Info Session: “How Active Recovery Techniques Aid Fitness and Body Composition”
Attend this Look Feel Perform Better Q&A Info Session, the third 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 spending some down time on activities like Self Myofascial Release (foam rolling, lacrosse ball work, etc), yoga, meditation, or simply quietly focusing on stretching and improving flexibility can help your waistline and your overall health and performance. As always, there will be an open Q&A after this brief lecture. Having successes or failures in the Challenge? This is your opportunity to share tips and/or get some group support!
Etiquette Tip of the Week: Be a Fitness Nerd
Hold on to your hats. We’re about to get kinda Zen on you. This one’s not so much an etiquette tip as it is a way of being at the gym. Here are some ways you can be a fitness nerd:
- Keep a log book! As Monique suggests above, nothing is better than tracking your progress. To do this you’ll need a log book or one of the many fitness tracking apps that are available. You’re welcomed to keep your book in the crates under the stairs, but please don’t leave pens inside them. They have a tendency to explode and leak on other books. (Okay, that’s an etiquette tip.)
- Know the programming ahead of time and plan your lifts. You’re already reading the good ol’ CFSBK weblog, so you’re off to a good start! Another benefit of keeping a log book is that you’ll know what you lifted the last time you were exposed to a particular lift and how much you should increase the weight this time. Your coaches and rackmates will love you for knowing your warm-up and work weights ahead of time.
- Always remember to write your numbers on the Daily Results Board. And don’t forget that we post the previous day’s Daily Results Board as the first link each day.
- Write your goals and accomplishments on the whiteboard near the bathrooms in 597. We love to see people improving! Who knows, your accomplishments may end up on the blog.
- Support your fellow CFSBKers! Cheer for everyone and liberally dispense high fives. This is one of the best things about group fitness. Let’s keep the good vibes going!