Back Squat / Front Squat
Fitness
Back Squat: 2 x 5 Linear Progression
Front Squat: 2 x 3 Linear Progression
Start light enough to add weight through the cycle.
Performance
Back Squat: 70% x 3 x 2
Front Squat: 70% x 3 x 2
These should feel pretty easy today.
Post loads to comments.
Exposure 2 of 16
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5 Rounds For Time:
20/15 Calorie Row
10 Thrusters 75/55
Use lighter bars with bigger bumps in an effort to build momentum with our “Save the 10s” campaign.
Post time and Rx to comments.
Colleen M. at CrossFit Truckee
A note from Colleen M.:
“I’ve been nursing labral tear of the hip and a shoulder impingement, but last week I went to visit my brother in Truckee, CA. He has several friends who CrossFit and I couldn’t resist visting CrossFit Truckee – injuries and all. Here’s the funny thing: I met a member who has a CFSBK sticker on her water bottle! She bought a CFSBK t-shirt online just because she liked it – she has never visited CFSBK. She put the sticker on her water bottle and it’s been ever since. So fantastic right? I found a CFSBK sticker in the middle of the High Sierras in the tiny mountain town of Truckee, CA.! Attached a pic of me and Coach Asa and Felicia and her water bottle (zoom in!)”
Rock on, Colleen! We can’t wait to get you back.
Tomorrow: The Subway Series Returns to CFSBK!
Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the sixth annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year! The second event of the year will take place right here at CFSBK this Sunday, August 21st. The action kicks off at noon.
As a result, we’ll only be offering 8, 9, and 10am group classes. Everything else, including Active Recovery and Anti-Gravity, will be cancelled. Come for class in the morning, stay to watch your fellow CFSBKers throw down in the afternoon!
Interested in helping out? We still need volunteers to judge, keep score, set up, and break down. Contact David [at] CrossFitSouthBrooklyn.com with “SS Volunteer” in the subject line and let him know what categories you would like to volunteer in and what hours you’re available. As a bonus, CFSBK will be providing some light refreshments for all volunteers.
We can’t wait to see you there!
__________________
T-Rex: Her Fight for the Gold PBS
To Be Happier At Work, Get a Hobby NY Mag
OG last night
BSQ 3×2 #255
FSQ 3×2 #205
Bench press : 5×5 #135, 145, 155, 165, 175
Met con Rx 10:32
Thrusters unbroken. Rows progressively slower each round. Very happy when this was over.
11am with Whitney and Jess ~~ clearly trying to put off this weekend's long run ~~
squatzz 245x2x2, 215x2x2. Pretty easy. The three of us moved pretty between sets and started at 135, but still somehow went over time 🙁 thanks for giving us the extra minutes we needed to finish!
I really enjoyed this WOD. Paced the rows pretty well and did the thrusters unbroken (RX), finished in 10:39 I think, moved very evenly and picked up the pace a little at the end. Might have been able to finish under 10 if I really went for it, but trying to save something for tomorrow. I have a half marathon coming up in a few weeks (test before NYC in November). I'm afraid to publicly post my real time goal but I'm absolutely sure I'm going to PR by a lot.
Have a great weekend everyone!
12pm group class with Whit.
HBBS: (45x10x2, 135×5, 165×3) 185x5x2
FSQ: 165x3x2
-will probably make a 10# jump on the HBBS and 5# jump on the FSQ.
WOD:
7:55 rx'd
-rows averaged in the 900-950 cal split range and all thrusters unbroken. Sarah M. set the pace and I had to work hard to catch up to her!
-hard to catch my breath afterwards.
Great energy in the gym today!
Colleen!
Nooner
BSQ
235x3x2
FSQ
215x3x2
Feeling good if light.
WOD Rx'd
10:23
Thought I could have this under 10 minutes. Could have I guess if I wasn't so leisurely between the erg and the barbell :/
Open gym at Atilis Gym (outside)! in Avalon, NJ
2x5x135 back squat
2x3x135 front squat.
good first exposure. front squats feel so much better
than even a month ago.
EMOM 10 mins:
even mins: 12 db snatches @25#
odds: 12 push-ups.
HBBS: 130 5×2
Fsq: 115 3×2
WOD 11:32. Goal was 11:38. Rowing is hard and I struggle finding anything fun about it. Thrusters were nice and light: 52#– didn't add the extra 3# to make it 55.
DO how many siblings do you have!?!
LBBS 145x3x2
FSQT 115x3x2
Fun partnering with Allie B on the bar today!
WOD 9:56 Rx'd
Jet lag majorly kicked in today. Had planned to do accessory work after class but trudged home instead.
1pm with DO and Whit
HBBS
195 x 3 x 2
FSQ
155 x 3 x 2
5RFT
15 cal row
10 x thrusters @ 55#
8:49 Rx
Out late last night which didn't help but thrusters were unbroken. Rows got progressively worse each round.
1 p.m. w/DO and the Hubble Telescope. 3 of 4 Charlemagne-derived names were represented (Charles S. is allowed a beach vacation, we guess).
BSQ: 200x3x2; FSQ: 185x3x2. Felt like the right balance here.
Metcon: 11:08 Rx'ed. Thrusters unbroken throughout. Wouldn't call it a "fun" workout, but it was "in my wheelhouse," so to speak, even though I'm still pretty slow on thrusters.
Oh wow! I'm just getting back into the swing of things which included catching up on any post I may I have missed – and lo and behold! Thank you for sharing my photo and blurb. As others have said, one of the best things about CrossFit is being able to travel anywhere in the world and find friendly, fun, like-minded people to with whom to work-out. I love coming to CFSBK too. >^..^<