Back Squat / Front Squat
Fitness
Back Squat: 2 x 12 Linear Progression
Front Squat: 2 x 8 Linear Progression
Start light enough to add weight through the cycle.
Performance
Back Squat: 70% x 2 x 2
Front Squat: 70% x 2 x 2
Every other exposure, starting today, is a de-load so these should feel light.
Post loads to comments.
Exposure 1 of 16
_____________________
3 Rounds for Time:
270m Run
15 Pull-Ups
15 Burpees
Post time and Rx to comments.
Q: “Did you do something different with your hair, Molly H.?” A: “Double-Unders!” | Photo by Thomas H.
- We’re still looking for volunteers to help out at the Subway Series this Sunday, August 21st. Check out Sunday’s post for more info. Oh, and even if you can’t volunteer, come out to the event and cheer! It’s a great event and a fun time.
- A new post just went up over at Inside the Affiliate! “Steal This Foundations Template for Your CrossFit Affiliate” is an interesting article and yet another reminder of the outstanding programming and coaching we get at CFSBK, from Foundations to group class and beyond.
Go See Peter W.’s New Movie!
A note from Peter W.:
“A movie I wrote, GHOST TEAM, opens in theatres this weekend. Go see it! It’s a really fun, weird, horror comedy with a great cast (Jon Heder, Justin Long, Amy Sedaris, David Krumholtz). And it’s about ordinary people doing extraordinary things, so, y’know, PARALLELS. Plus, I wrote the entire thing FROM THE BOTTOM OF A SQUAT.
Here’s the trailer.
And here’s a link to the website, which lets you know all of the cities it’s playing in.
Peter W. (current lifting numbers, feel free to ask)”
Congrats, Peter!
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 (especially those), 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.
__________________
Michael Ian Black Reviews 2 Books About the Male Physique NY Times
This Olympic Weightlifter Busts Out Cool Dance Moves Because Climate Change Is Making His Country Disappear SB Nation
on Tuesday eve solo
BSQ 70%x2x2 (off 325)
FSQ 70%x2x2 (off 308)
WOD Rx'd in 10:28 sucked hard
Then did a 10 minute for Cals test on the Assault Bike. 84 cals. That was awful.
5:30am workout at Crossfit Downtown Atlanta.
95 degrees with worse humidity than BK right now. Small class, just three of us and the coach.
Strength:
EMOM for 8 min, alternating of
– 8 strict pullups
– 3 push press
Did all 8 pullups each time, and worked up to 185# on the push press.
Conditioning:
"Watch Your Step"
30-20-10
Box jumps
Thrusters (75/55#)
Did the metcon in 6:21. Box jumps as step downs and the thrusters unbroken. I immediately understood why they said it was called "Watch Your Step" when I got back on the box after the first set of thrusters and almost biffed hard. Your legs just stop working. Fun workout.
Yesterday:
AM ~7.5 miles, ending in a 3 sets of 6 minute hill drills.
PM 6 mile jog/walk/death march. If you thought you saw Miyazaki's Mud Spirit working its way through Williamsburg last night, that was me.
6 AM: felt deep-fried. Glad today's squats were back-off…
245 (70%) BSQ 2×2
210 (70%( FSQ 2×2
Also backed off intensity on the WOD. RX'd in 12:17 I think? Almost ripped my hand in the last round of pullups, calluses are disappearing :/
6am with McD and Ro
Squats:
135×5
225×3
285x2x2
245x2x2 FS
Metcon in 9:50 Rx.
Last night at 7:30pm
Following fitness programming for most lifts this cycle.
Hbbs: (45×6, 95×4) 135x12x2
Fsq: 115x8x2
-nice and light to start. 12's are a lot!
Wod in 12 and change.
-would love to blame my slowness on dodging AG's jump rope madness but really it was just hot and I didn't want to move faster.
Cashed out with 5 rounds of :30 on, :30 off in the assault bike with a min rest between rounds. That got tough and I was oh so sweaty. Trying to make myself like this thing.
OG goings-on:
HBBSQ paused 170x3x3. No problem. I think this would have felt easier than last week even if I hadn't dropped to three sets from four.
Bench 125x5x2, 125×6 F7. I really thought I'd get seven. Lack of sleep maybe?
Deadlift (regular): 235×5. Fine!
Superset x3:
5 chinups (just too tired from bench and DL to do 6)
DB press 25×10. This feels not quite so awful as it did the previous two weeks so maybe I'll give 30 a try next week.
Dropped in to Flagship CF in SF – which has been my go-to when I'm here so I actually know some of the 6am regulars now! Banter level was low, but I'm working on it.
Pistol progressions – these were interesting and opened up my hips and ankles nicely for the workout.
Metcon
12 minute AMRAP of:
6 weighted pistols (35#) – Not counter-balanced. You had to hold a DB on your shoulder
8 pull-ups
10 (5 each) single-arm thrusters at 35#
Pistols were hard. Thrusters were a little too easy. Fun WOD though.
7 rounds + 1 thruster
8 a.m. w/Ro.
BSQ: 195x2x2. Fine.
FSQ: 175x2x2. Also fine.
Metcon: 11:55, 2/3rds pull-ups. Less fine, but at least my burpees are getting faster. Legs *still* sore from Karen on Sunday.
Peter W. and I went to high school together and I happen to know he is a very funny guy/excellent writer so you should all definitely go see his movie and ask him about his lifting numbers.
10AM with Jeremy.
BSQ: 185x12x2
FSQ" 165x12x2
Legs were jelly afterwards.
WOD with 8 strict pull-ups, chin-ups, rows: finished in 10:45
Love that Michael Ian Black review. His episode of Death, Sex & Money is also pretty great: http://www.wnyc.org/story/michael-ian-black-death-sex-money/
8 am w/ Ro
LBBSQ @ 155 x 2 x 2
FSQ @ 125 X 2 X 1 (no time for second set)
Ummm, sets of 2 are delightful. Let's always do sets of 2.
WOD in 10:30something
Realized midway through the first set of pull-ups that 15 wasn't in the cards for me today, so scaled to 8 per round.
Still feeling pretty crushed from crush week.
8 AM with Ro.
Back squat:
2x12x95
1x6x95 – I wanted to lock in some feedback so I did
6 more.
Front squat:
2x8x95. felt great- really the best I've ever felt on front squats.
Metcon in 9:21 with jumping pull-ups. first time
running In a workout since April.
10 minute d/u cash out. got 3. progress.
Back Squat (paused)
185 x 3 x 3
Front Squat (paused)
175 x 3 x 3
@Coaches: What is "de-load", how is it beneficial, and why does it feel so good?
Exposure 1/8
3 Rounds for Time
300m Row (since Charlotte was with me)
15 Pull-Ups
15 Burpees
10am with Jeremy
3RNFT
10 x push-ups
10 each lateral step-ups
5 x T2B
HBBS
195 x 2 x 2
Front Squat
155 x 2 x 2
3RFT
270m run
15 x pull-ups
15 x burpees
10:58
Kip is improving, burpees still suck.
Michael Ian Black is one of my favorite satirists
Today's Workout
BSQ 195x2x3
FSQ 165x2x3
Run/Pull/Burpee Metcon
9:00 as Rx'd
Only goal was to do all the pull-ups unbroken and not jog the runs. I thought it was 5 rounds FT until a few moments before starting when I luckily re-checked the board. Much different workout than a 5 rounder.
Afterwards I played around with double KB OHS and L-Sits. Those were tough! had to stay at 12kgs
6am with Ro and McD
Back: 150# 2 x 12
Front: 135# 2 x 8
Will take some getting used to the high number of reps but I think this weight worked well for me for the first exposure.
Metcon was a fun one! 12:10 Rx.
HBBS: did one set at 115×12. Ro noticed I was going pretty slow, and told me to drop down so I can move fast and get a good metabolic push instead of being grindy. I feel pressure to lift heavier, so I felt frustrated. But Ro and I had a good talk about a) deloading after last week and b) about my struggles with depth and how this higher rep day can be beneficial for that.
Did my second set at 95×12. Also talked about performance vs fitness. Helpful!!! Thanks!
Front squat: kept it super light and decided to move as fast as I could while keeping great form: 75 2×8. Felt really light.
WOD: 11:13 RX. Runs were a moderato tempo, pull-ups were in sets of 6-(3-2)-4. Just couldn't get that set of 5 unbroken!! Tore on the second set 🙁 Last of burpees were as fast as I could muster.
I just want to be strong enough to do the RX weights In workouts!!!
So happy about the break in humidity. Still hot at mid-day and blazing sun during the runs but I'll take it over stifling air any day.
1pm work
Warmed up with 5 rounds of:
10 cal row @ ~900cal/hr (90%)
5 cal row @ slow as hell
Shoulder warm ups and lunges
Jerk footwork drills
Rack jerk doubles every 2 mins:
88-88-103-103-108-108-113-113
MU work for 3 rounds:
2 attempted false grip chest to rings pull ups
5 low ring transitions
2 dips
430 class
3 rounds of 12 FSQ @33#, 10 ring rows, 8 ea strict press @25# (hard)
BSQ 70%(+) x 2 x 2 @143 no bounce
FSQ 70%(+) x 2 x 2 @113 w pause
Workout in 11:52
I was sucking wind in general, but the real time waster was the pull-ups.
First set 5-5-5, then my hands gave up. Hands pretty wrecked from 3 days off and then lots of hand stuff yesterday and today. Lots of doubles and singles in subsequent rounds 🙁 I wanted to give up.
After class before client session, 3 rounds of:
24" box jumps — trying to land in more of a power position instead of bottom of squat
3 reclined rope climbs up and back down
Been following Invictus Competition programming for a while…
Backsquat: Heavy Single
451
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 80-85% of today’s heavy single: 385
then
Every minute, on the minute, for 30 minutes (10 Sets):
Minute 1: 10 Burpee Box Jump Overs (24″/20”)
Minute 2: 15 Wall Ball Shots (20 lbs)
Minute 3: 20 Double Unders + 8 Toes-to-Bar
* had to scale this to 8 and then 6 Burpee box jump overs. This metcon is really punishing.
then.
500m Row repeatsX6 (1 min rest in between)
7:30
HBBS: 165x2x2
FS: 135x2x2
WOD RX in 11:36. Those pullups. ahh.
LBBS: 145x2x2
FSQT: 110x2x2
WOD Rx'd in 9:55
Runs: moderate
Pullups: all 9-6
Burpees: steady and the last 5 reps of each round AFAP
Really happy to come in and move today after less than 5 hours sleep and an 8 hour plane ride. Was extremely nauseous during the WOD bc I was super dehydrated and tried to make up for it by filling my belly with water at the last minute! Glad it wasn't 5 rounds.