Back Squat
Fitness
3 x 5 Linear Progression
Add 5-10 lbs to last week’s weight.
Performance
3 x 8
Sets of 6 next week.
Post loads to comments.
Exposure 2 of 8
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6 Rounds
Every 3 minutes for time:
10 Overhead Squats 115/80
15 Russian Kettlebell Swings 24/16kg
20 Double-Unders
Score times for each round. Post fastest and slowest round to comments. Full Snatches may count as the first rep of each round, but don’t sacrifice good positions for speed. Performing a Power Snatch and getting stable for the Squats is faster in the end than missing a rep and having to pick the bar up again. Sub 10 attempts for Double-Unders or 50 singles if your singles are a WIP. The goal is fast, unbroken sprints on the fast end.
Post times and Rx to comments.
Coach Katie did a photoshoot with Kate R. a couple of days ago, and the results were pretty awesome! Check out the rest of the album here
- Schedule Change: Tomorrow’s 2:00pm Anti-Gravity class is cancelled. Coach Noah is out of town.
Brainz and Gainz!
Stella Z. is getting the CFSBK pub trivia team back in business. You don’t have to know everything—anyone who enjoys weeknight drinking and racking your brains for answers is welcome. No commitment either—just come when you can.
Location and day of the week to be determined based on interest, but would be Monday, Tuesday, or Wednesday nights at a bar in one of the neighborhoods surrounding the gym.
Email Stella, stellavision [at] gmail [dot] com, if interested. If you have a preferred night of the week, mention that in your email. Let’s flex some mental muscle together!
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Yesterday’s Whiteboard: Rest Day
What Happened Before History? Human Origins Kurzgesagt
Ummmm these pics are amazing!!!! ???
AMAZING photos of an incredible body. My god. Great job Kate & Katie on so many levels.
Backsquat 125 8×3
WOD: 63#–> Should do 68 next time. Best time: 1:15, worst 1:45 I am ecstatic about having double unders now– I'm certain it's not a fluke! Do not fret if they're a work in progress: one day I just woke up and could do them (after practice, of course) 😉
Heavy Singles Day
Snatch
40kg, 50, 60, 70, 80, 85, 90m, 96m, 96m, 100m, 90m, 90m, 85
Didn't go well and I was pretty foolish. Looking like 80 will be my opener.
Clean and Jerk
50kg, 70, 90, 110, 120 PR!
I've cleaned 120 a few times but always press out the jerk. It felt great today. I took a half hearted attempt at 125 but truly I only clean pulled it.
FSQ
60kg, 90, 110, 120, 130, 140 PR!
The 130 felt really slow and I almost didn't take 140. Glad I did.
1pm with DO
Back Squat: Worked at 75% today. Felt easier than the same weight last cycle.
135×5
225×5
275×3
305x8x3
Metcon: Slowest time was 1:10, fastest was 1:05. OH Squats were fast and felt pretty light. The difference was whether I tripped on the dubs or not. Power swings on the KB swings seemed to make no difference. Got 1:07 going unbroken on everything both with and without pulling the bell back down.
1 p.m. split class with the most excellent excellent hangover squad (ft. DJ DO) over in 608.
BSQ: 185x8x3. As I prepared to front squat, David came up to me and said "you know we're doing back squat today?" Still getting used to the new schedule, I guess…. These went well, albeit slowly, after the first set.
Metcon: Fastest round 1:29 (last round), slowest 1:45 (first round), 95# OHS, sub 60 s/u's. Went conservative on the weight, especially after falling during that multi-round 15 OHS/400m run workout we had recently. Was in the row between Charlie and Allie B. so definitely felt the pressure to crank it! Gotta get in more practice on those d/u's.
Truly incredible shots, Kate & Katie!
1pm with DO
HBBS
45 x 10, 95 x 5, 135 x 4, 165 x 3, 175 x 1, 185 x 5 x 3
DO: 'Narrower hands and push the bar up like you are pressing. ' This helped immensely. I think I can do this!!!
WOD- scaled this one a bit!
For round 1 I attempted Rxed OHS weight, 20kg KB, sit-ups instead of DU's- 1:39
After that, I took some weight off the bar because my wrists were not having it, and scaled up to the men's Rx weight on the KB to feel better about myself. Sit-ups throughout because if I hit my toe with a rope right now I would probably pass out.
So…best round of that was 1:22 and worst was 1:29.
Then I joined Comp Class for a bit of fun.
10 min EMOM C&J
Worked up to 113- need to fully extend on the cleans, be more aggressive and use more power on both clean and jerk. Video'd myself and it's almost painful to watch how slow I am.
10RFT (or 15mins)
3 x ring dips
3 x C2B attempts
Got more C2B's than ever before thanks to Mike's cue- about violent hip extension. The word 'violent' somehow made it click. Still gotta string them together but I am so much closer now 🙂
So cool to watch Whit and JB doing all those muscle-ups. Inspiring.
Skipped their WOD because it involved running and rope climbs and I was tired.
1PM with DO.
HBBS: 235x8x3
WOD @115lb front squats: slowest round was 1:45 fastest round was 1:30
Rolled in to 10am groggy and uncaffinated.
HBBS with Molly and Hal
I went with tempo/pause (3-2-X-1) again to give my back a full week to get back to normal. Felt good.
125 x4x3, 135 x4x3, 144 x4x3
Workout with 80# OHS, 16 kg bell
Started with 1:35 in the first round and 1:04 in the last
Each round progressively faster. Unbroken doubles in the last few rounds helped
Good workout. Didn't kill me
LBBS: 155x8x4
Still having trouble keeping my chest up. DO gave some good cues which I think helped. Shoulders are more tired than my legs immediately after squatting so not sure what to do about that…
WOD:
I forgot to grab my whiteboard and when I went back to get it, it was gone but fastest time was about 1:35 and slowest was either just under or just over 2 minutes. OHS @63#.
After 4 days off from the gym and a mentally and physically exhausting week, didn't have much to give to today's WOD. I wasn't even able to push it on the swings which should have been super easy and doing DUs in my lifters was a whole other story. Had originally planned to do accessory work, but axed it since I was exhausted. Hopefully I'm feeling back to normal tomorrow.