CrossFit South Brooklyn

Established 2007

Squat | WOD 4.20.16

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Back Squat

Performance
3 x 12

Add weight to last week. Use a full range of motion and control.

Fitness
3 x 5 Linear Progression

Add 5-10lbs to last week’s work weight.

Deadlift

1 x 10

Warm up and perform one heavy (and perfect) set of 10 reps, heavier than last week. Touch-and-go is permitted.

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Exposure 2 of 8
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5 Rounds NFT:
10 1-Arm Kettlebell Swings, Left
10 1-Arm Kettlebell Swings, Right
10 Goblet Reverse Lunges, Left
10 Goblet Reverse Lunges, Right
5-10 Strict Chest-to-Bar Pull-Ups

Keep the shoulder of the swinging arm packed down and back and the entire upper back engaged. Work up to a challenging weight for the Swings and Lunges. If you want to spice things up a bit, then perform all the swings and lunges as a complex (i.e., without putting the bell down to rest). Use a prone grip for the Pull-Ups. Focus on fully engaging your lats by lulling your shoulders and elbows down and back on the way up. Scale to regular Pull-Ups and/or Banded Pull-Ups or Ring Rows as needed.

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Coach KHarpz and a team of Maryland CrossFit friends recently competed in the Mid-Atlantic Affiliate Challenge. Team “MAAC to the Future” took 10th place out of 46 teams! #gottabethepants

The Look Feel Perform Better Challenge Winners: 1st Place!

We’re so proud of everyone who recently completed the Look Feel Perform Better Challenge, our 12-week  collective kick-start toward healthier nutrition and recovery habits in the New Year. Among the dedicated CFSBKers who rethought their diets, counted macros, and put in quality time with the foam roller, three women and three men stood out to us as winners. Yesterday we announded the second place winners. Today we’re pleased to announce the 1st place winners: Erin and Chas! Tell us how you did it, guys!

  Erin M.

  Before (L), After (R)

“Wow, this is very flattering! There were several factors that contributed to my success, but I’ll try my best to keep it to 3 sentences. (Ha! I should just apologize in advance for being long winded.) Having the structure of macros and logging everything I ate via My Fitness Pal really left me with nowhere to hide, providing a clear picture of what I was doing wrong or right and therefore holding me accountable. The tracker also kept me focused by having a place to put some notes about how I felt along the way, progressions, and all the gainz (and losses!).

The motivation really kicked in once I started seeing the scale move in a downward direction and my clothes fitting looser, but also small wins at the gym like more strict Push-Ups strung together, going down a band in Pull-Ups, finally getting kick-ups to the wall, and holding myself at the top of the rings for longer than a half second.

What really contributed to my success though, was the amazing support system we have at CSFBK. From the challenge talks, to the online forum, to our wonderful members – some of whom I’m lucky enough to call friends (like Jenny who was always sure to call me out!), I don’t know that I would have lasted 6 weeks let alone the full 12! Thank you Fox and DO for always putting on such a great program year after year. I’m sure it takes a lot of hard extra work and it does not go unnoticed.”

  Chas C.

  Before (L), After (R)

“The process of tracking was what kept me on track. I used MyFitnessPal to track my daily macros and the spreadsheet to track not only my points, but also my progress on lifts/metcons, general well-being, and daily soundtrack. The process kept me accountable to both myself and the greater CFSBK community, without whom I’d never have the strength to do “just one more rep,” let alone this 12-week marathon. Now I’m still tracking to help ensure that the positive changes I’ve made thanks to the challenge remain a part of my life going forward.”

Did you take part in the Challenge? If so, what lessons about nutrition, fitness, and recovery did you take away from it?

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A Conversation with Whales NY Times
What We See and What We Think We See Pacific Standard

Comments

  5. Erin and Chas these transformations are amazing! Well done!

    6am with McDowell and Nick

    Squats – 3×12 at 210#
    These felt heavy but moved well. Went up on my toes a few times which was weird and probably just due to a lack of focus.

    Deadlifts – 1×10 at 285#
    Not touch and go, just deliberate singles setting the back each time.

    NFT Work
    I don't think I ever tried strict C2B before today but they went well, no issues.
    Worked up to the orange bell for the complex. Did all 20 swings unbroken then a good rest before the lunges.

    I will be feeling this tomorrow.

  6. Congrats Erin and Chas – amazing before and after photos!

    6am with McDowell and Nick

    Squats – 215x12x3 – felt a little better than 205 did last week

    DL – 325×10 (touch and go) – not bad

    Did 3 rounds of the NFT with 10,9.8 C2B and 24kg bell. Was pretty exhausted so I called it a day there.

  8. Congrats Erin & Chas!

    Didn't have quite as dramatic results but the challenge was educational for me. I've never tracked macros before and it was a challenge to get my fat consumption down. Once I figured that out, the only remaining challenges were meals out with friends, & cooking meals my wife also wanted to eat…

    7am with Nick and McDowell. Partnered with DG:

    Hbbs 235x12x3. Started wondering why this felt so hard, then remembered how much easier the belt makes things. Might start belting at some point but for now this was ok.

    Dl 225×10. Putting myself in the penalty box and staying at the same weight or dropping next week, until I can properly brace for all 10 reps.

    NFT with the "spice" option @ 16kg. Swings were light but lunges got pretty hard. Had some c2b then switched to banded…

  10. Congrats to the winners.

    6am w/ McDowell & Nick

    HBBS: 185x12x3. Missed the first exposure. Everything moved fine, this always feel more like a metcon than lift.

    DLs: 275×10. All touch and go. No issues here,

    NFT: Three rounds, KB work unbroken which probably means I went to light.

  16. Well done, Erin and Chas!

    6:30 am Strength Cycle
    Paused Squats
    170 x 4 x 3
    Much more fun than the heavy stuff.

    Strict Press
    107.5
    Was supposed to do three sets of five, but failed on the fifth rep in the first two sets and on the fourth rep in the third set.

    Weighted Chins
    3 x 5 with 10 pounds

  17. Congrats to the winners. Not sure I've seen anyone work harder at the gym than Chas over the last few months. Awesome to be around.

  18. Congrats to Jenny, Erin, Chas, and Evan!!!! So impressed by everyone!

    LBBS: 165x12x3. Tough, but doable. Tipped forward more in the second half of the last set than I would have liked.

    DLs: 265×10. All touch and go. No issues here,

    NFT: Three rounds plus one more set of pull ups. KB first round at 16kg, then next two at 20. Five C2B pull ups first round (3-2), then regular pull ups for the rest (3-2).

    Some ring dips negative after.

  19. Whoa! CONGRATULATIONS to Erin, Chas, Jenny, Evan, Francine & Mauricio! I am so impressed by the results. I want to join you guys next year. 12 weeks is a long time, I know a lot of hard work went into it, hope you're giving yourselves major props – extraordinary work!

  21. Yesterday AG
    A.
    3 Rounds
    10 med ball tucks
    5e side kossacks
    5 yoga push ups

    B.
    A:Muscle up transitions 8x :03 2 Position Hold (Pass through, Support)
    perform 3 Dragon flags between each set

    C.
    3 Rounds
    Run 270m
    12 Toes to bar
    20 OH Walking lunges 25

    9:43- Had to sub rowing as I think I have developed shin splints so I'm giving running a break for a week or so.

    **
    Today.

    3 rounds
    2 HSPU negatives to one abmat
    5 T2B

    Front Squat
    45 x 10, 95 x 5, 125 x 5, 142.5 x 5, 160 x 10 (rep out) PR for reps!

    Back Squat (60%)
    155 x 10 x 5

    Deadlift
    135 x 10, 185 x 10, 215 x 10, 235 x 10

    All touch and go and hook grip. Definitely a hookgrip and rep PR. Kayleigh- you're nuts.

    WOD with Todd
    For time- 2 rounds
    20 x pull-ups
    30 x push-ups
    40 x sit-ups
    50 x squats

    Pull-ups and push-ups were hard but I'm getting better at them. Took about 11 minutes.
    500m cool down row.

  22. Greetings from Mexico! Congrats to all the winners of this years challenge and to everyone who put their foot in the ring. I'm proud of you guys and humbled by your hard work and ability to change even a few habits. If there were a team category then Erin and Jenny would have taken the gold.

    See y'all next week!

  23. 4:30 with Coach

    BSQT 65% x 3 x 8 (#136)

    Snatch: 60% x 3 x 3 (#80)
    65% x 3 x 2 (#86)
    Positions, positions, positions. These were pretty consistent today. Push through the feet, get long, pop under, and ALWAYS lats. Cut out the MJ snatch moves

    Snatch Halting DL 85% 3×3 (#114)

    PC:
    A1) Single leg DL 3×10 – 16kg KB
    A2) KTE 3×10

    B) lateral step ups 4×8 – 24inch box (can probs go higher next time)

    Off to Florida and never felt more ready for a mini vacation. Ready to heal by the ocean. See ya Sunday!

  24. Nice to drop in again today and Sophia got some Dubs in CF Kids

    BS
    3×12 @165. Moved up #5 from last week. Felt pretty fast.

    DL
    Pathetic
    1×10 @175. I can't wait for Rogue to start selling Hamstrings.

    WOD
    Took about 12 min
    First 2 Rounds were with a #35KB
    Last 3 Rounds with a #44KB
    Strict Pull ups

  25. Dang Erin & Chas! That is some serious dedication and DEFINITELY some beach body right thur. That commitment and result are seriously amazing and inspiring!!! You should feel so proud.

    Back squat 105 12×3. Seems so light compared to all these big numbers, but my quads were shaking and it was tough!!

    Deadlift 135 x10. Shoutout to Kat(sp? Mo's gf) who maybe pushed her crossfit boundaries a little for the first time tonight on deadlift!

    3 rounds, 1 with blue kb 2 with yellow. 1-1-1-1-1 on the chest to bars. The lunges killed me. I admit, at 6:30 I did 20 more KB swings then called it even though I could have kept going. :/

    Inspired by the lfpb folks, I'm trying to quit sugar, liquor and eating all of the ridiculous treats at work all the time. It is hard. I felt lethargic while working out today. I developed bad habits and it's frustrating to try to stop them!!! But all the winners got me motivated–consistency is HARD.

  26. Thanks for all the congratulatory wishes everyone! Congrats as well to Chas, Evan, Francine, Mauricio, my macro solidarity partner Jenny, and all of the other participants this year. I am truly humbled as there were amazing results had by all. I'm currently visiting family and friends in CA surrounded by the best tacos north of Mexico and home cooked Filipino food. -3 points in macros, but +3 points at life.

  27. 7:30 with Ro and Melo

    Hbbs: 135x12x3
    Left knee hurt today, otherwise it felt good

    Deadlift 160×10

    Wod with 12 then 16kg. Got through 3 rounds. chest to bar was elusive. I need to work on that finish position at the top.

    Didn't have the motivation to stay late to finish 5 rounds. Hunger calls.

    Oh and YES musni and I are totally a winning team! I'm a very proud friend today.

  28. Erin and Chas, you two look incredible! Congrats!

    LBBS: 130X12x3
    Tough. Form needs work.

    NFT Work:
    First two rounds with 12kg, next two rounds with 16kg. Did 2 strict pullups each round. Strict game is off- stopped doing them right before the open and just started working them in again this week. Didn't even attempt a strict C2B but now sort of curious if I can do one.

    See you guys in 10 days!!!

  29. LBBS:
    125 x 12 x 3
    Tough, pitching forward did not help lighten the load. Eh, glad its over but not my finest work.

    Whit cooked me up a chipper:
    20 box jump 20"
    10 CTB pull up – i'm happy the high bar and I are friends again.
    20 KB swings – yellow
    10 FSQT 63#
    40 sit ups
    10 Push Press 63#
    20 DL 63#
    10 Wall ball 20# – Miss my 14#, this one almost knocked me over!
    —> 10 min on dot.

  30. @kristin – saw some of your pull ups. looking good!

    Big congrats to Erin and Chas!

    I dropped in to noon class at CrossFit Prospect Heights — it's been about two months since I've taught that class so it was fun to be back on the visiting side and see some friendly faces.

    Warm up – 600m jog, 2 sets of: 40 hill climbers, 10 hand release push ups, 1 min dead bug

    Sumo Deadlift
    140x 4, 160x 4, 180 x 4 x 2

    Bench Press
    80x 5, 85x 5, 90x 5, 95 x 5 x 2

    3 sets
    10 Biceps curls 17.5#, 20# DBs
    10 Triceps extension 20# DB

    Fit in today's squats but was a bit fried for the deadlifts so I went with a weight that felt doable

    HBBS
    140 x 12, 145 x 12 x 2

    Deadlift
    135 x 10

  31. Thanks so much for the kind words, gang — congrats, Erin! And congrats again to the LFPB challenge crew. What a process we've been through.

    I gushed on and on in my post-challenge submission about how many positive changes this process had launched for me, so I feel a little silly having overcompensated and been taciturn in the "share your secrets" blurb!

    Let me just say this as kind of an add-on: when I came into the gym late last January looking for a way to learn how to "lift properly" I had no idea I'd wind up joining such an amazing community of kind, dedicated people of all skill levels and walks of life. You all were incredibly welcoming to me, a slow learner in the ways of fitness who is not and will likely not be the strongest lifter or fastest runner or most coordinated kip-swinger.

    Your generosity enabled me to work as hard as I did for this challenge, and the wonderful results are themselves a result of your encouragement, even if it was something as simple as saying "hi" and letting me know that I was welcome among people whose talents still astonish me every day. Thank you so much for helping me make all these positive changes this year, and for being such excellent people in general. I hope I can be as welcoming and kind to new folks as you all have been to me.

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