CrossFit South Brooklyn

Established 2007

Front Squat | WOD 7.6.16

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Front Squat

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week’s weight.

Performance
3 x 6

Heavier than last week

Post loads to comments.
Exposure 4 of 8
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5 Rounds for Time:
200m Row
15 Burpees
20 Russian Kettlebell Swings 53/35
15 Box Jumps 24/20″

Post time and Rx to comments.

KLove showing off her handstand skills  in the Azores. We are not jealous, not jealous at all 

  • Tomorrow’s 9:00am Yoga class with Jaclyn K. is cancelled.

This Saturday, July 9th: OUTWOD at CFSBK

On July 9th CFSBK will be hosting an OUTWOD workout for every group class as part of a national benefit for victims of the Orlando shooting. CrossFit gyms from New York, Miami, Chicago, Detroit, LA, and Tennessee will be participating in this special OUTWOD event. Class will be “free” to any CrossFitter, but we’ll ask all participants throughout the day to donate a drop in membership’s worth to the Orlando Victims Fund. 

 

Please register in advance and make your donation here. If you’re a visitor, please be sure to fill out our online visitor waiver. CFSBK rainbow tees will be available the day of the event.

Comments

  1. 6am with McDowell and DO

    Front Squat: Hit 245# x 3 x 6, up 20# from last week. Moved well, only rocked a little bit forward on the first set.

    Metcon: 16:25 Rx on this sweatfest. No where to hide, just decent pace and tried not to blow up during the first two rounds.

    I am now going to go take an ice bath.

  3. 6am with McD feauturing DO and the worlds longest, sweatiest warm up ever.

    Front Squats 225# 6×3 – moved well enough for 10# next week and fewer reps.

    WOD – 17:12
    There's not a lot of places to rest here and the box was cooking beautifully. I should have a nice glisten through moist of today.

  4. 6am

    Front Squats at 215#. Trying to take small jumps this cycle and focusing on staying more upright.

    WOD Rx'd in 20:37.
    I had a front row seat for the James and Dan show which was terrible for my self esteem. Everything unbroken. Could have gone faster on the row but I don't think I could have moved faster on the other movements.

    I then took an ice cold shower and put on a full wool suit. Today should be interesting.

  5. That photo is amazing!

    First day back post-surgery. I'm going to be doing OG for a while until I'm feeling more confident with movements I haven't been able to do. I have been chomping at the bit to do some lifting!

    Funny how two weeks off makes light weights feel heeeeeeavy.

    HBBSQ 155x5x3. Oddly, this is the only movement today where my wrist/thumb connector area felt funny. Not enough to stop, but I hope this goes away quickly.
    Press 55x5x3. With the regular barbell, whee!
    Paused deadlifts: 165x5x2. I have never done these before and they are potent!

    It's really good to be back. 😀

  6. Stella– I don't know if you got the memo, but we are not allowing people to comment today unless they inform us about how much they sweat while working out.

  8. 7am with McDOwell

    FS – 165# x 6 x 3
    First time ever using lifters. Moved pretty well once I got used to the heel.

    Metcon Rx – 21:53
    I am still sweating.

  10. 7 AM sweat report:

    Today began with that slow creep of horror that is watching the 6 AM class sweating 20+ minutes deep into a WOD. Was pretty sure most of 7 AM would still be box jumping until lunchtime. Coach David: "Weird! It didn't look like such a long workout when I wrote it out." Weird is one word for it.

    I managed a sub 22 min WOD barely, though only because I am not doing full push-ups yet for my shoulder. With those would easily have been 25. Glad the kettlebell did not slip out of my extremely sweat-wet grip and fly across the room and hit Shawn. It was close.

    I was still sweating when I ran into Mike at Hungry Ghost this morning. I tried to overcome my sweat-shame by making him feel bad for not coming to 7 AM today.

    I think I am finally dry.

  11. 6am

    Front squat was light-ish at 155# to make sure my back doesn't freak out like it did two weeks ago.

    Metcon: I died. I am dead now. 23.5 minutes.

  12. It's true!!! the sweat is no joke! It's crazy!

    Front squat: 125 6×3 hard, excited for 4s next week… Really want to bury them. Depth issues on ~4-5 reps through the my three sets. :/

    WOD: 18:59 just kept moving but rows were 'recovery'

    Accessory: wanted to do 3 rounds, but again the sweat and exhaustion was too much and just did 2 rounds!
    Emom:
    3 ring pull-ups, 3 snatch balances, 6 ring rows from a bench, 6 front rack lunges, 3 snatch pulls, 1 snatch, 6 v-ups

    Also, took a look at the new logbook for sale– it is so much more than just a notebook. I had to splurge- it's a very comprehensive Crossfit-specific notebook! Highly recommended!

    Lastly, today is my two-year Crossfit anniversary from Foundations Class! Can't believe the changes to my strength & confidence, not to mention all the friends I've made. So happy to have discovered Crossfit & cfsbk!!

  13. 10 AM with Jeremy and David O. after about 45 mins of mobility work

    3x5x135# – felt fine.
    WOD RX in 24:59. It was a row and then 10 sets of five, a walk back to the wall between each set. I believe that's my first complete RX'd workout, so I'm psyched about that. On long slogs, focusing on one thing in each movement really helps me- need to remember that.

    Sweat haiku:
    burpees 608
    heart shaped sweat stain on the floor
    wrung my shirt out yeah.

  14. 7 am with DO because McDowell did not pick me to go across the street where I prefer to do box jumps because of the foam boxes and because Jynne couldn't try to take me out with a kettle bell (though would have welcomed a TKO in the 4th round so let me just get this out of the way: 25:40/16" box).

    Front squat 101#. I couldn't find my journal this morning and was pretty sure I planned to be at 100 but just in case I threw another pound on. These went well….on track.

    @Michael A and all who followed with ice bath plans – I recommend the banya on Mermaid Ave. There are two of them plus ice rain shower plus….and ICE HOUSE!!! (and vodka). Could bring Brian back to life.

    @Stella – welcome back! I didn't realize that it was your very first day of return or I would have sweatily hugged you.

    @Brendan – welcome to heels!

    @Allie – congratulations. You're an inspiring inspiration!

  15. 10am with Jeremy

    Front Squat
    175 x 6 x 3

    My last rep was a bit wonky- the bar slid down on my sweaty shoulders but I managed to send it up. Perhaps time for a belt next week.

    WOD- 17:43 Rx

    Paced myself well for once. Thought I might be taking it too easy on the first rounds and I guess I could have rowed harder but I was able to push on the swings and box jumps on the last rounds so that was cool. Burpees were the only slow part, but everything pretty much unbroken, I think.

    Pull-ups (+25#)
    2-1-1-1-1

    DU practice- attempted Flight Simulator but I kept tripping up on the 25th or 29th DU so only went up to 30. Setting a goal to be able to do this no problem. Getting used to my new rope.

    So I did 5-10-15-20-25-30-25-20-15-5 with a LOT of sets of 25-29 in between. Will do it for time next time.

    One thing I love about summer- everyone else sweats as much as me!

    Also! Yay Allie!!

  17. @ Allie, Happy Anniversary!!

    @ Katie, Re: Barbend article

    CrossFit is a sport. I think there is a question of expression here, meaning how one expresses CrossFit determines whether or not it is a sport to them, but at the competitive level (meaning the Open, Regionals and the Games), with a centralized governing body, an annual competitive season, qualification systems, quantifiable ability to rank placements on top of (for what its worth) ample sponsorship (reebok, Nike, etc) and prize money opportunities.

    Lets talk more in person about it!

  18. Yay Allie!!!

    One week and seriously missing CFSBK. Loving the 13-mile hikes in the mountains of Utah, but missing barbells. The resort where my conference (#mathcamp) is being held has dumbbells, one kettlebell, and some machines. Getting creative – single arm snatches, Turkish getups, and single leg deadlifts. If you ever want to humble yourself, try some dumbbell overhead squats – checked my ego real quick in weight.

    Was able to kinda do today's WOD with some mods based on what I had.
    5 Rounds:
    20 Goblet Squats (35# – seemed appropriate for a row sub; this was the hardest part)
    15 Burpees
    20 KB Swings (35#)
    15 Box Jumps (12" – all they have)
    Took just over 17 minutes. More rest than I ever would have taken during class. Lots of sweat and strange looks from others.

    Major takeaway: burpees are far worse at altitude.

  20. 6:30 with Noah and Melissa:::

    I think the heat loosened me up for a good day at the gym! I was a little worried about my target squat weight but it felt totally fine in that heavy way, even though we were rushed for time: 250x5x3. Barmate Josh pointed out that there wasn't time to think about it/get psyched out… probably true! Also helping: Noah playing DJ.

    WOD in 19:14, no doubt assisted by a rare doffing of my top. It was making a satisfying sweaty slop-slop-slop sound as it hit the mat, but I think it was slowing me down. Melissa's advice was spot on: start at a conservative pace, stay there for a while, and speed up if you can at the end. I didn't quite get to that last "speed up" part but moved pretty consistently through the whole.

    Coincidentally (this is 100% true!) I've been corresponding all day with a friend about checking this place out: http://www.nyccryo.com/
    Going to set up an appointment just to see what it's like, it's the next logical step after ice baths and showers, right??

  21. With the Borducc

    FSQ: 195x5x3

    Row/Brp/KB/BJ Metcon
    19:38 as Rx'd

    Never really turned on the jets on this one. Kept it at a slightly uncomfortable pace was probably wading around 80% intensity. I think seeing Lauren come close to lapping me took the wind out of my sails!

    6 Rounds NFT
    1 Legless Rope Climb
    3 strict HSPU 6" Deficit
    12 Supine Leg Lifts + Tucks

  22. Got moving again after 5 days off.

    FSQ
    135 x 6 x 3 (Felt ok, except I failed the last rep in the 2nd set and am blaming the heat)

    Work out Rx in 16:54

    6 Rounds NFT
    – 3 floor to standing rope climbs
    – 3 HSPUs 1 abmat (4 rounds unbroken, then 2-1, 1-1-1)
    – 12 hollow hold, leg lifts, ab thing that David made up

  23. 530 PM with McNoah

    FSQ: 205x6x3

    WOD in 23:xx

    Sweat levels were fairly high, most dramatically manifested during box-jumps when a spray of drops seemed to greet every step-down. Later, Margie told me I needed to change my shirt. Which I hadn't taken off, bizarrely enough.

  24. Back Squat
    425x3x3

    No Hook clean deadlifts
    415x3x3

    Todays Metcon
    24:30
    **Pretty crushing. I just dont feel like i cant move fast on either Burpees or Box jumps yet.

  25. 7:30

    Front squat. 135x6x3
    Meant to do 138 but got totally distracted.

    Wod Rxd in 19:36. Slow and steady on everything.
    I'm over the summer heat already.

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