Back Squat
Performance
3 x 10
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.
Deadlift
1×8
Warm up and perform one heavy (and perfect) set of 8 reps, heavier than last week. Touch-and-go is permitted.
Post loads to comments.
Exposure 4 of 8
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5 Rounds NFT:
3-5 Bar Muscle-Ups
15 Calorie Row or Bike
Rest as needed. If you don’t have Bar Muscle-Ups, you can choose to either perform Jumping Bar Muscle-Ups or Chest-to-Bar Pull-Ups + Dips. For the row, play around with stroke rating and damper setting to find what works best for you. For example, long heavy pulls at a low stroke rating with a higher damper setting might likely allow you to pull the 15 calories in fewer strokes but may require more strength, may take more time, and may leave you feeling more fatigued depending on your strengths.
Post work to comments.
Wendy S. Back Squats as Coach Jeremy checks her depth during a recent Starting Strength class. Come out this Sunday at 2:00pm to cheer on our lifters at this cycle’s Starting Strength Program Total!
Free Class with Amanda Mc Tomorrow Night at 7:00PM
Our beloved Amanda McCormick is offering a free (that’s right, FREE) class tomorrow night that should be of interest to many CFSBKers. It’s called 5 Things You Need to Know to Make Your Website More Effective, and here’s everything you need to know:
WHEN: Thursday, May 5, 2016 from 7:00 PM to 8:30 PM
WHERE: Industrious Brooklyn – 594 Dean Street , Brooklyn, NY 11238
Do you have a website that’s not performing to your expectations? Or are you not even there yet and still planning a website while confounded by all of the options? This free workshop—centered around 5 simple and inexpensive principles you can use right now to optimize your current website or make sure the one you’re planning is on track—is tailor made for small businesses, freelancers, artists, writers and other makers and creative folk.
Amanda has created and delivered workshops in digital skills for companies like Time Inc., Yahoo!, Comedy Central, VH1, and MediaBistro but she loves working with individuals and smaller businesses too, and that’s why she designed this workshop.
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Better Aging Through Practice, Practice, Practice NY Times
A Brief History of Drowning Pacific Standard
AG last night
Rope Climbs : First time on a rope since high school many years ago. Easy enough going up, a little sketchy going down but I got the hang of it quick enough. Right ankle is all sorts of raw from rubbing the rope. Missed the note on the blog about long socks.
Max 1 rep PU : started off with a 10lb hanging from the dip belt and worked up to 55lbs.
WOD :
3 Rounds
Minute 1 – 1-2 Rope climbs
Minute 2 – 10/15 cal erg
Minute 3- 8-10 hand release push ups
Minute 4 – 10 Box jump overs
Minute 5 – 20 V-Ups
Group A… climbs were more of the same.. easy going up not so much going down. Row was nice and easy hit 15 cals around 40 seconds each time. PU no problems. Box jumps scled to 30inches and just kept moving at a good pace. V ups suck.
6am with Nick Dowell
Squatted 225# x 10 x 3
Moved well and only the last two or three reps in each set felt grindy. Looking forward to sets of 8 next week.
Deadlift 300# x 8 Touch and go.
Touch and go is a weakness of mine so I am going to try and stay with it even if I have to sacrifice weight.
Fun With Bar Muscle Ups
I cycled three at a time for four rounds. I can do more but my hands were heating up and it would have been really stupid to tear in NFT work so I held back and dropped after three.
Then Brad D, BK, James and I tried our hand at synchronized Bar MUs. Kind of a laughable disaster but fun to try.
6am.
HBBS: 205x10x3. Bounce out of the bottom was on point today. Looking forward to more acceptable rep schemes.
Deadlift: 295×8. All touch and go. This much better than last week.
NFT: 5 unbroken bar muscle ups for all rounds, This felt much better today then in the recent past. Played around with erg, but didn't take it all that serious.
I had both an 8 AM meeting and jet lag this morning, so I did 6 AM. 7 AM, I promise I'm coming back soon! Next week, I swear.
Squats: 145x10x5. I did this weight for 12s before vacation. Holy hell, it was hard this morning! Taking two weeks off will do that, I guess.
Deadlift: 205×8. Again, this weight wouldn't have felt that heavy before vacay but the struggle was real today.
Made it through 3 rounds of NFT work using the assault bike (horrible!) and 3 C2B chinups each round. I didn't want to mess with jumping bar MU, figured the wrist wouldn't like it.
6am with McD and Nick
Squats: Sets of 10 suck. Got all the reps tho…
135×5
185×5
225×3
285x10x3 (~70%)
Deadlift: 325×8 (~75%)
NFT work: 5 bar muscle ups per round, 1300-1500 cal/hr range on each row.
6am Nick and McDowell
Squats 205# 10×3 felt really good today.
Deadlift stayed at 275#
NFT 3 bar muscle ups per round and took the row very leisurely. Re-ripped my hand again on the last round. But synchronized Bar Muscle Ups was definitely worth it. Though our timing might need a little work.
Wednesday at the gym:
500m row followed by intense hamstring series
Work with Nick:
Floor series:
-spider walk
-baby floor walkover popups (need a name for these)
-laughable cartwheel attempts.
Back Squats:
45#x5
95#x3
115#x3
135#x3x5 (pr)
Deadlifts:
135×3
175×5
Metcon
MiniMurph:
4 rounds of
400m run
5 pullups (strict with a band)
10 pushups
15 squats
finished in 13:39
followed by 1 strict pull-up. I believe the first I've ever done in my life.
Woohoo!
6:30 am Strength Cycle
Last class!
Pause Squats – 175 x 3 x 3
Strict Press – 107.5 x 5 x 1
Strict Chins (+10 lbs.) – 2 x 6, 1 x 5
I realized this morning that it's been just over a year since I started Foundations and Fox taught me to "stand like a human." According to this website, I've been to CFSBK 179 times since then. I think that's an underestimate, because I pretty much always fail to check in for Strength Cycle. Either way, I've definitely worked out more times in the last year than I did in the entire preceding decade. And I've had a lot of fun doing it. So thanks!
Next goal: Murph. Last year, it happened a week after I finished Foundations, and I said to Seth, "Don't worry. I won't ever be crazy enough to try that." Of course, I am now determined to do it, or some form of it. I'm not sure I can become capable of 100 pull-ups by the end of this month, but I'm gonna try.
Also, last night at 7:30 with Jess
Ring dips: Was a little disappointed to have only gotten 7 on the max set after getting 9 last week, but then again, I did up it from 6 reps to 7 on the four work sets, so I guess that's to be expected. I do think I'm being pretty honest with the tempo though.
7×4 (work sets)
7×1 (ME set)
Metcon: 11:27 Rx. Not a bad time, but I felt like I was mentally wanting to go faster than I was physically able to go – which is the opposite of how workouts usually go for me. Bad sleep, too much booze, and crappy diet last week are to blame I think. I should've been able to do that sub-10.
6am with NickDowell
HBBS – 235x10x3
Deadlift – 345×8
Both felt better than last week
5 BMU per round – no problems there. Finished out with 3 sets of 15 GHD
Jack! Glad I could help, and glad that you're now as crazy as many of us 🙂
Noon class
BSQ
275x5x3
Moving well.
Deadlift
345×8
Moved well. Made me very tired.
Did a few BMUs. Still don't like cycling them. Rows were all 17 strokes in 28 seconds.
Some catching up to do.
Yesterday.
Bench Press (Wendler 5,3,1)
45 x 5, 75 x 5, 108 x 5, 125 x 3, 137 x 5 (pr for reps)
Press
50 x 10 x 5
EOMOM – 3 x snatches
63 x 2, 68 x 2, 73 x 2, 78 x 2, 63 x 5
AG
Rope Climbs : OMG I finally did it!!! The rope gives me anxiety but this time I managed to get up about halfway and I finally figured out how to get down too!! Going to try to practice this a little.
Weighted pull-ups
10#, 15#, 20#, 25# (PR) 30#, 35#
3 Rounds
Minute 1 – 1-2 Rope climbs
Minute 2 – 10/15 cal erg
Minute 3- 8-10 hand release push ups
Minute 4 – 10 Box jump overs
Minute 5 – 20 V-Ups
Started on the row and worked for 45 secs each round. 15 cal each round, 15-20 push-ups, 15-18 bjo, 20 v-tucks and one rope climb (halfway up!)
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Today 11am OG
Front Squat (Wendler 5,3,1)
45 x 10, 95 x 5, 142.5 x 5, 162.5 x 3, 180 x 6
Back Squat
155 x 10 x 5
Jump pull, snatch, jump pull, snatch
25kg x 6
12pm class with Ro and McD.
Deadlift
135 x 5, 185 x 3, 225 x 2, 265 x 8
First five were touch and go but I felt my back changing position so I reset after that. Hook grip barely held on. PR for reps and PR for hook grip. Not entirely sure where I'll go with this next week as I'll probably use switch grip and it will be six reps so that will change everything.
For the first two rounds of the NFT, I did 10 chin-ups (9 unbroken!) and 10 push-ups because I thought the bar MU's might hurt my lat which I tweaked last week. Rounds 3-5 I said screw that, checked if it hurt (it didn't) and I did jumping bar MU's. I can now do these with a 24 inch box on the low bar, but not with the 20 inch one. Yet.
7am, very fatigued from previous days & no rest 'til Friday… kind of loving it though!
Hbbs 255x10x3. 2nd set I tried out a new move called "stumble forward but hang on to the bar so you almost die, but then stand up and finish your set." Not a good move, do not recommend. Nick suggested I try to not do that again. Nick is wise. 3rd set felt relatively easy ?other than that this weight felt fine.
DL 235×8. Hard. Not going up next week, bracing didn't feel quite right.
Really enjoyed today's NFT work, not just because I really needed to not go HAM today but also because I've never tried a jumping muscle up before — going over the bar feels really tippy! I think I am farther away from a MU than I thought I was.
12pm class
HBBS:
(45x10x2, 95×5, 135×3, 155×2) 175x10x3
-still moving relatively well but that last set definitely slowed down between reps 7-10. Was contemplating a 10# jump next week but then remembered that we're going down in reps so will definitely shoot for 185.
Deadlifts:
(135×5, 185×3, 225×2) 265×8
-all hook grip and touch and go. thought I'd have to start pulling singles this week but I held on. another 10# jump next week as we drop reps. might have to switch grip.
NFT work:
-tried one jumping bar muscle up and didn't feel great. pretty sure I might have suffered a small injury (dare I say slight stress fracture) in my left forearm from my zillion attempts at bar muscle-ups during the open. thought I had given it enough time to heal but it's definitely there. decided to just do some false grip ring rows instead and kinda sandbag the rows. Only 1 round I went hard and rowed 15 cals in 38secs.
Also, kinda random but I know we have several of my Ohio peeps in the house. I'm driving out to Dayton, OH this Friday leaving the gym around 10am and heading back on Monday AM early. If anyone wants to be my co-pilot and surprise their momma hit me up! jessica(at)crossfitsouthbrooklyn(dot)com
@Amanda – that class sounds awesome, and I just signed up. Thank you!
Made it in to a good yoga class today as well as 4:30 class.
Partnered with Zach on the lifts
HBBS – last time I squatted was 2 Wednesdays ago when I did 140 x 12 x 1, 145 x 12 x 2 – without a belt
Today I did 140 x 10 x 3 – with a belt bc I didn't check what I did last time, but this felt good for today
Deadlift – I haven't been doing these as consistently each week but recently pulled 155 for a max set of 12.
Today I did 160 x 8 which felt easy!
@Jess – I just saw your 265 x 8!! That is mind boggling to me. Awesome work!
5 Rounds NFT
5 Bar MU attempts — using box 30", 24", 20"
15 cal row — without straps, trying to be less robotic
Lots of fun today 🙂
@ Lauren, just realized I misspoke and only did 255×8. I was partnered with Charlie and she did 265. She's a beast. I guess I was just trying to inherit her strength. 🙂
Lol @Lady Fox thanks but yeah right! You are my inspiration- I dream of being as strong and as well-rounded an athlete as you are, and let's be honest, I probably should have stuck with 255#.
6:30
HBBS: 115 10×3
I was scared of this. First set was shakey with depth, felt stronger on the second set, third set was a breeze. MeLo was right: this was all mental. I was TOTALLY strong enough, just psyched out
NFT: tried my hardest on the row… Still took me a minute each round. Stuck with a kipping chest to bar/ strict pull-up/ kipping pull-up & push-up mash up. Jumping bar muscle ups weren't happening for me today.
Glad to be back the routine.
Also, shout out to whit for some crazy assault bike, double under, deadlift wod I saw her doing. Intense.
Dl: 155×8 belted
5:30 class
Squatting 245x10x3
Deadlift 325
Everything felt heavy today. The volume is kicking my butt!
NFT work did a total of 4 bar muscle ups. These started to get easier the more I did but I didn't want to tear so I was cautious.
Rows at 1800 cal/hr on an 8 damper which came out to a cal/pull
Heat Up:
10 inchworm
10 pvc dislocate
:30 chin up hang
:30 HS hold
Warmup: 3 rounds
8 thoracic rotation (each arm)
5 yoga push ups
10 good morning (bb)
1 arm shoulder press: 2 x max effort @ 100% 8-12 RM (25#). Rest as needed between arms.
ME 1L: 18
ME 1R: 21
ME 2L: 16
ME 2R: 20
1. Conditioning
EMOMx9 (Was supposed to be 15 but I missed that when I read it. oopsieeeeee!)
Min 1: 18/15 Calorie Row
Min 2: 15 GHDSU
Min 3: 20 Hip Extensions
-ghd sit ups with any speed/volume make me extremely nauseous. this workout felt like a punch in the gut after one round.
2. Conditioning
For Time:
21 Deadlifts (225/155), 30 Calorie Bike, 84 Double-Unders
15 Deadlifts (225/155), 20 Calorie Bike, 60 Double-Unders
9 Deadlifts (225/155), 10 Calorie Bike, 36 Double-Unders
Time: 14:32
WOOF. i hate that assault bike. i would not say i moved with intensity on this one. just sorta suffered through and grunted a lot.
DL: 9-7-5, 9-6, 9
DU's: 3 sets, 40-20, unbroken
LBBS: 135x10x3
I should've done 140 or 145, but glad I didn't because these were challenging. Melo corrected my bar placement and gave good tips for how to relax my lower back while at the top because it's always fried at the end of high volume squats.
Deadlift: 185×8
Should've done 190 but didn't have much time for a rest after squats and these felt plenty heavy today.
NFT:
Did lots of BMU practice. Worked on turning my right arm over but couldn't get it to move. Still chicken winging with my left arm. I did one full MU bc I didn't have to fight too hard for it. There were many I could've gotten if I fought for them but didn't want bruised ribs again and I really just need to improve my form.
Rows- I had a lot of trouble pushing these.
I only did 3.5 rounds because I spent so much time on MUs. Could've stayed late to finish but still feeling under the weather.
@everyone
Wear me for bar muscle ups. I am amazing at making you not rip so you can be more awesomer. Leave me in the gym bag for pull-ups though. Your hands can take a little abuse.
6:30 with Noah and Melo
HBBS 150x10x3 no belt yet. Midline felt fine for the most part.
DL 175×8. Dead stop for all to strengthen my weak ass pull from the ground.
Did a lazy variation of chin ups, attempts at chest to bar pull ups..where I get high enough but don't actually get my chest to the bar. Fail. Rows in 48-50 seconds. Moderately hard pace but not all out.