CrossFit South Brooklyn

Established 2007

Back Squat | WOD 6.17.16

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Back Squat

Fitness
3 x 5 Linear Progression

Start light enough to add weigh throughout the cycle

Performance
3 x 8

8s again next week. Leave room to go up.

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Exposure 1 of 8
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5 Rounds or 18 Minutes:
8ea Goblet Dumbbell Lateral Step-Ups
15 Hollow Rocks
10 Burpees (as fast as possible)

Choose movement proficiency over load on the step-ups. Scale the Hollow Rocks to tucked or :30 holds as appropriate. Really sprint the Burpees and go as fast as possible. I recommend picking a partner (or two or three) to race against on these. Be sure to fully hit the deck and come to full extension on the jump.

Post time and Rx to comments.

Come out today and help us celebrate Coaches MeLo and KHarpz’s feats of intellectual strength! | Photo by Thomas H.

Graduation WOD and BBQ for Coaches MeLo and KHarpz!

Beloved Coaches Melissa and Katie just became DOCTORS of Physical Therapy. This is a big deal! They want to celebrate by working out (of course) and then having a BBQ with all of you (of course). Come to their DPT Graduation Celebration WOD and BBQ today at 2pm. We’ll do a fun relay-style team WOD and then fire up the ole grill. Please bring your own beer and a tasty dish to share. All are welcome!

 

For Time Team Relay-Style:
Run 550m
100 Double-Unders
50 Wall Balls
40 Toes-to-Bars
30 Push Ups
20 Calorie Row
Run 550m

 

Comments

  3. Forgot to post yesterday's workout

    8:00 Movement prep and Mobility
    Crossover Symmetry
    Hanging shoulder shrugs

    50 Calorie Row

    5 Rounds NFT of:
    Sled Drag with Arms E-Sled + 180lbs
    Walk up and down the gym twice with the punching bag +130lbs
    rest as needed between rounds

    This was a ton of "fun" and was even better that Pierre jumped in and joined me.

  4. 9a with Noah and Doctor Harpz

    Squats with Michael and Bjorn
    225 8×3 all felt good. 10# jump next week

    Been a while since I pushed myself so hard on a NFT. But Affronti and I really went for it. It might of been 6 or even 7 total rounds today. I hope everyone strives for greatness today.

  5. Squats: 165x8x3. Somehow we screwed up our time management and I ended up doing my third set while Noah and KHarpz were explaining the NFT work and it wasn't nearly enough rest after my second set. I made all my reps, but I had all kinds of trouble staying back on my heels. D'oh.

    NFT work: I did 15 20# slam balls per round instead of burpees, and 25, 30, 35, 35, 35 for the step ups, which were MURDER!

  6. PS, I'll have to remember to repost this on Monday when people actually read the blog, but would anyone be interested in getting the SBK pub quiz team back in business? We used to be regulars at Pacific Standard and then at Skylark on Sundays. Then it just kinda fizzled a couple of years ago and I'd love to start it up again.

    Mission Dolores has a quiz night at 8:30 PM on Wednesdays. It's Geeks Who Drink, for whom I write occasionally, so my guess is it's good. Anyone up?

  7. Congrats to Doctors MeLo & KHarpz! Sorry to miss the BBQ.

    Stella: hell yeah! Wednesdays are a little tough for me but I'm open to being put on the mailing list. Also yeah, re-post on Monday.

    8 a.m. w/aforementioned Dr. K & Noah.

    BSQ: 175x8x3. A little slow but OK-ish. Back into the swing of things.

    NFT work: it happened! Surprised myself in jumping up with the burpees. Will have to develop further.

  8. 12pm
    120 8×3. Felt really solid! Was low and form felt crisp.

    Lateral step ups were great! Very challenging and exposed some weakness between my right and left!!

    MeLo/kharpz WOD was a blast! Congrats, gals! Role models for all of us! Took me 18:50, only know because I went first. Scaled TTB to 20, because I felt pressure to go fast for team. Wish I wouldn't have!

  9. Took it kind of easy today

    LBBSQ
    185x5x6

    5 Rounds NFT
    6 Ring Push-Ups
    5 Leg Raises on the Stall Bars

    :15 Parallette L-Sit x 5

    5×10 Supine Leg Raise + Tuck
    These were hard

    Then…. SPIKEBALL!!!!!!

  11. I hear an even bigger and better party is planned for when MeLo and Kharpz pass their exams.., can't wait.

    1pm squats with @froggygeek

    135×8
    225×5
    255×3
    295x8x3

    Bbq team workout: success.

  14. LBBS: 150x8x3

    Only did 3 rounds of the NFT work.

    Fun relay WOD! Did it Rx. DUs were terrible, wall balls have improved, T2B in sets of 5 until rep 20, then lots of singles and small sets, pushups were fine, row was fine, runs are always the worst.

    FUN day overall!

    Congrats Dr. MeLo and KHarpz!

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