Front Squat
Fitness
3 x 5 Linear Progression
Add 5-10 lbs to last week.
Performance
3 x 2
Heavier than last week’s 4s.
Post loads to comments.
Exposure 7 of 8
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“Annie”
50-40-30-20-10 Reps for Time of:
Double-Unders
Sit-Ups
Sub for Dubs is 3x Singles or 1/2 Double-Under attempts. Elbows must reach past knees on Sit-Ups. Anchored is ok.
Post time and Rx to comments.
Coach Nick, Richard G., and Ben L. chipping away at Sunday’s marathon row. Congrats to all who participated!
News and Notes from CFSBKers
- Lisa F. and Uzef G. recently completed the first season of their comedy web series Makin’ It! Now they’re raising money for Season 2 and love your support. Let’s help them out!
- The most recent episode of Chris M.’s podcast looks at a new study testing a ketogenic diet’s effects on weight loss and performance over 6 weeks in a 6-7 minute CrossFit WOD. Check it out. Interesting stuff!
- A note from Stella Z.: “Brainz N Gainz, the CFSBK pub quiz team, competes on Wednesday nights at The Rock Shop. Trivia starts at 8:30 but feel free to show up earlier to claim seats or drop by later and join us while we’re quizzing away. Exercise your mental muscleswe totally welcome sweaty people from 7:30pm class, BTW! E-mail stellavision [at] gmail.com to get on the mailing list, or just show up at the Rock Shop and look for us!”
Tweet the Deets
We’re totally crushing on all you guys and we love to hear what you’re up to. Got something of note going on in your life? Let us know! We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états, or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn [dot] com.
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Yesterday’s Whiteboard: Rest Day
The New Science of the Creative Brain on Nature Outside
Beat That Wall, or American Ninja Warrior in Troubled Times Vice
830pm last night with Melo doing Monday's work
Bench : 3×6 # 175… this was a grind but I didn't miss any reps.
Bent row : 3×6 # 115… felt good all reps
WOD : 9:40 something … almost two minutes longer than my best Fran time but I don't know if I could have gone much faster.
OG:
The music situation at 608 was pretty hilarious this morning. When I arrived at around 6:45, Will Smith's "Miami" was on. "Ice Ice Baby" followed shortly thereafter. A hot second after Whit and her half of 6 AM left the building, Jeremy marched over and changed it to classic rock and was, all, "NEVER VANILLA ICE IN MY GYM." And then as soon as *Jeremy* left, Ro decided no mas classic rock and it was time for techno.
Pause HBBSQ 150x4x4
Press 67.5x5x3, I continue to be humbled by how much ground I have to make up on pushing movements.
Pause DL, 195x5x2, weirdly felt no harder than 185 last week. Maybe because I finally switched to switch grip?
Then superset x3 of:
DB bench, 35#x10
DB row, 40#x10/side
You should all come to pub quiz tonight! Rock Shop is SO MUCH BETTER than the Gate, at least trivia-wise.
6am
Front squat at 175# which felt so heavy on the last rep of the last set. I really appreciated coach Whit's reminder to keep elbows up on the way down because once you're at the bottom and your elbows have dropped it's kinda too late. It helped!
Annie in 11:44. Double unders were not great but not entirely crap. Sit ups got slow in the 30's and 20's. Ordering my own rope today.
Thank you so much for the plug, CFSBK blogmaster! I hope you guys can pitch in. Uzef said if we raise another $300 this week, he'll let me turn the lights on in the closet where he's keeping me. So stoked! We love and miss you all.
-Lisa F
OG this morning.
Front Squat: 165×4, 170x4x2. Playing catch up here, much harder than it was four weeks ago.
Synchronized practice with Michael C (box jump overs, burpees, and kettlebell swings). Then practiced one of the workouts for this weekend – fun times. Better to suffer through burpees with someone else.
Did some behind the neck push jerks at 95#, but too tender from yesterday to keep going… maybe tomorrow.
Annie in 7:03. Not my best, but not disappointed.
Front Squat: 125 2×3
After some great discussion with Frankie at Oly Class on Monday, I decided I really, really want to work on getting low and building strength for the full range of motion. Decided to stay at 125 again after watching video of my squats last week. Tried to get as low as I could, so I feel better about these today! Don't want to push numbers that I don't *truly* have.
Annie in 7:48…about a :50 improvement from when we did it in AG a few months ago! If I could only go unbroken on the DUs!!
Tried to make up the AG workout afterwards (won tix to Shakespeare in the Park last night!) but ended up just doing 50 box jumps, 5 pullups, 50 lunges, 3 TTB, 15 HSPUs, 50 squats, and 5 burpees. Lol.
Work kept me from making it in this morning, so I made up today's workout on my own… more fun with friends, but at least this way I can choose the music!
As usual these days, still fatigued from my 2fer Tuesdays, especially now that I'm working in intervals (2×6 mile runs).
Fsq 245x5x3. This is more than last week but not really going up. Hard but not crazy hard.
Annie in 9:50. Doubles were really on today, tripped maybe 3x total, but I'm just so slow at situps, even with minimal rest. For some reason I thought my Annie PR was about 7 minutes but not sure how that could be… at this pace, didn't really spike my heart rate. ~~~maybe next time~~~
10AM with Jeremy.
FSQ: 215x5x3
7 am with Whitney and Ro today
Front squat at 120 3×2 and all were low enough. My front squat PR is (was?) 125 so I'm in good shape on this lift.
Annie in 10:29 with DU attempts but most were makes…most. I found a really good rope for me in AG last night and ran over to 608 to grab it for this one. I still have to stop letting my arms drift out.
Speaking of AG –
I'm going to work on hand stands in my living room while my daughter is home this week. She can hold 'em for days. Mine were so tepid at AG last night.
I went perhaps a bit beyond the 25 that got extended to 30 min cap but did:
50 box jumps (16"), ring rows, walking lunges, hspu with 2 mats (started strict then mixed in kipping as needed), then the burpees during which Ro announced the time cap extension (um, thanks?) then 25 DUAs. This workout ensured that i sweated out the beer and rum n gingers consumed at the beach earlier in the day. For some reason I picked up the jump rope after I stopped gasping for air and weirdly PRed consecutive DUs (6). That's
why I like that rope.
Kept it simple today. Feeling tired and aware of the volume I've already done this week.
10-15 min of movement prep, line drills, pvc burgener warm up, etc.
*R ant shoulder / biceps tendon is suuuuuuper gnarly. Will spend some more recovery time with that in the next few days.
SNATCH (kilos)
3-segment snatch deadlift + 3 position snatch @ 25kg, 35kg. Then just snatch.
35
40
45
50x1x4 (not bad. elbows still tight, bar swinging out. I felt pretty fast under the bar today but video review proved I was a lot less snappy) – 85%
45x1x4 (fixed elbows, better speed) – 75%
Power Clean and Jerk
-had all intentions of going up to about 80% here as well, but I did a few reps just at 45kg and had no sharpness left in me. decided not to do shitty lifts and simply move on.
5 RFT
130m Run
10 TTB
8:12
TTB: 10, 7-3, 6-4, 7-3, 5-2-1-1-1
10 min recovery: psoas/quad stretch, hip capsule, tspine.
Practiced some rope climbs today- still having trouble getting one foot on top of the other for some reason. Still, getting less scared of the height, so that's progress!
Rack jerk
45kg x 2 x 8
Planned to snatch as per Frankie's programming but my hips felt super-tight and my shoulders, lats etc are all really sore from AG last night so I skipped that and joined group class.
12pm with Whit
Front Squat
190 x 2 x 3
Felt heavy and I was happy it was only two reps today.
'Annie' in 6:08
23 seconds slower than my best but I'm ok with that.
10 AM with Jeremy Classic Rock cranking out the system.
Hit 200 3X5 a PR for front squats at 3X5
Annie PRed at 6:20
Really happy about today's little victories, I needed some. Today and tomorrow are very hard days for me as both mark two different people in my life that have taken their lives. I can not stress enough how important it is that if you feel that is your only solution to please ask for help. There are always better choices.
I also want to remind people that 22 Vets take their lives every day and we need to do something to reduce that number. There is no shame in having PTSD.
Allie,
Enjoy Shakespear in the park…
Ulysses is played by CFSBK's own Corey Stall!
*gasp* Ulysses was great! The entire production was so well done. Troilus and Cressida is one of my least fave Shakespeare's, but I enjoyed this production a lot!! And def didn't expect to! Yay! Go see it!
By the way, Brainz and Gainz is killing it!
FSQT: 145x2x3
Made a 10# jump bc I've been too conservative this cycle. Still tippy. Ugh. Need to strengthen my upper back.
Fifth day in a row of crossfitting so called it a day and went to trivia night:)
Hey all, happy to see everyone doing great.
Chiming in from CA to admit that after years of rolling my eyes at the dreaded abmat sit-up ass raspberry I did Annie yesterday and got bitten by the posterior hydra! I was on an uneven mat outside and was going against two Games athletes (one who literally competed less than one week ago!) but I am big enough to admit that I have been wrong. The butt pain and shame is mine to bear.
Finished in 8:23 due to some trip ups on the weird mats, my extra abs getting in the way, and generally being the slowest situpper in the universe.
Will be home quickly this weekend, hope to find some time to shoot in and say hi!
8:30 tonight with Arturo
FS 155x2x3. I tweaked my bad knee during the warm up sets so this didn't feel the best. I was jealous at how quickly Katie E's reps flew up at this weight!
Annie in 6:56. Tripped so many times i actually stopped and considered that it may not be my rope i was using. Nice try.. apparently in reality it was just an off day. I whipped the squat rack about 3 times during the workout too.