Back Squat / Front Squat
Fitness
Back Squat: 2 x 12 Linear Progression
Front Squat: 2 x 8 Linear Progression
Heavier than last week.
Performance
Back Squat: 70% x 2 x 2
Front Squat: 70% x 2 x 2
Every other exposure is a de-load so these should feel light.
Post loads to comments.
Exposure 3 of 16
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5 RNFT or 20 Minutes:
250m Row
8ea Leg Contralateral Reverse Lunges
8 Dumbbell Bench Press, as heavy as possible
8-12 Abs of choice
Take the rows at a moderate pace and aim to move directly from one station to the next without any big breaks. For the lunges, use 1 dumbbell or kettlebell held either in the front rack or at the hang and Reverse Lunge with the same side leg (so that the front leg is contra-laterally loaded). Do all reps on one side and then switch. Work up to a heavy set of 8 on the Dumbbell Bench.
Post work to comments.
Coaches Jess and Melissa were recently asked to guest coach a Ladies Night at CrossFit Kingsboro. Jess reports, “The ladies were jealous that we have 6 female coaches on staff!”
The 2016 NYC Subway Series Finale at CrossFit Queens
After the third event of the 6th annual Subway Series at CFSBK, we’re down to the final throwdown this weekend! 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 final event of the year will take place at CrossFit Queens on Sunday, August 28th. Make the trip up to Astoria (a quick ride on the Q train) to cheer our athletes on!
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The One Question to Ask to Figure Out How to Scale Your WOD BarBend
The Metamorphosis of the Sportsman Pacific Standard
6am with Ro and McDowell
HBBS – 235x2x2
FSQ 195x2x2
Liking the deload
Made it through 4 rounds of the NFT – worked up to 60# overhead on the lunges and 90# db on the bench
Working at Atilis Gym in Avalon, NJ.
Back Squat 2x12x105#
Front Squat 2 x 8 x 105# each up 10#'s from last week.
I realized in the middle of the front squats that these were better position wise because I was concentrating on my positions, instead of thinking "shit this is heavy." Seems a better way to approach it.
WOD:
5 rounds NFT:
40 yard shuttle run
8 lunges each side with 15#
40# db bench press
12 situps.
Not bad expect having to wait for the guy doing curls in front of the mirror for a few runs.
1-1-1-1-1 pullup pyramid- all five completed.
Make up- yesterday 7:30pm
HBBS – 190x2x2
FSQ – 150x2x2
I'm concentrating on controlling my descent to a much slower pace.
4 rounds of NFT with abmat, 35#db on bench. My best 250 rows was 19 pulls.
Everyone come to pub quiz tonight! Brainz n Gainz has been consistently finishing on the podium, but never quite claiming the top spot. I feel like this is our week, you guys. 8:30 PM at the Rock Shop.
OG is getting REAL.
HBBSQ paused 175x3x3. Coming out of the bottom is getting TOUGH but at least I know I was AT the bottom.
Press 82.5x3x3, rep out 65×12. I love threes! Three is so much nicer than five. Rep out felt pretty good too.
Deadlift 245×5. This on the other hand felt like I was lifting a Mack truck. Humblingly heavy.
Then superset x3 of:
DB bench 40×10
Kroc row 45×10/side. WHEW.
I am waiting for this photo to become a meme: https://www.flickr.com/photos/cfsbk/29039581882/in/dateposted/
#HARPZFACE
6am with McD and Ro
Squats with Dan G: Love these de-loads.
135×5
225×3
285x2x2
245x2x2 FS
NFT work: 4 rounds. Worked with a 16kg kettlebell overhead on the lunges, up to 65# on the DB bench. 250m rows were around 1:47 pace. Started with some GHD situps, but switch to regular situps after I realized how sore my abs still are from some previous GHD situp work.
Kettlebell Kitchen delivered late again today. I hope this is just a fluke and they're not on a new schedule.
8 a.m. w/Ro.
BSQ: 205x2x2.
FSQ: 185x2x2.
NFT work: despite my size and relative scruffiness, I don't think I'm very good at bear wrestling.
730 last night doing Wednesday's work
BSQ 2×2 #255
FSQ 2×2 #205
So light, so nice
NFT work
Got through 4 rounds.
Rows all between 45 seconds and 1 minute.
Dumbbell bench worked up to 65 wish I went a little heavier
Lunges and GHD to round out the fitness
Did today's work yesterday with McDowell 7 am
Sticking with the 2×2 at 70% 115 LBBS, 95 FS. They feel light as they should and I'm trying to make sure my whole body remembers what the bottom of the squat feels like so I don't drift up when it gets heavy.
NFT – 4 rounds. Rowed 28s/m until the 4th then 36 s/m. Did my ttb with a green band to trigger my kip. This helps and I'm hopeful I'll get these unbanded within weeks. Kept DB benches at 25 to not aggravate and aggravating lumpy lower back. Did the lunges with 20# – they're weird.
AG
Got to a 20# pull up but this was not a sustainable weight. I had to keep backing off weight for the EMOM until I did them just body weight. Hand stand holds had some unusual steadiness. Finished with WOD in 15:30something. Used the band for the TTB again. 16" box. Don't tell anyone but I kinda like burpee box jumps.
Nice photos from Kate Reece. Love Alex B's Over Hair Squat.
Good luck at the Rock Shop Brainz n Gainz.
6am McD and Ro
Partnered up with Dan L for some Russian squats
BSQ – 225, 2×2
FSQ – 205, 2×2
NFT – did a couple rounds of everything. 65# db bench, yellow kb lunge thing, little bit of ttb, and a couple rounds of urg. I was channeling my inner Joy today.
@Brad – KBK actually promises delivery by noon, I think we used to just be his first stop. The driver might just have a new route.
Late start today
BSQ
235x2x2 paused
FSQ
215x2x2 paused
4 rounds
8ea rev lge w 53#
8 Dips (did DB bench yesterday)
8 curl ups on stall bars
250m row
@Fox – Well, it was nice while it lasted.
6am with McD and Ro
Squats with Brad D. LIght squats + NFT feels a bit too easy.
135×5
225×3
255x2x2
205x2x2 FS
NFT work: 3 rounds. Worked up to a 16kg kettlebell overhead on the lunges, with a 55# on the DB bench. 250m row power output was all over the place as I worked on form. Worked on getting into the T2B kip faster with some good tips from McDowell.
8:00 Movement Prep and Mobility
2 Rounds
10 Push-Ups
10e Lateral Box Step Ups
15 Supine Leg Raises
BSQ: 195x2x3
FSQ: 160x2x3
NFT: Did 5 Rounds with last two rounds at 65lb DB for the rev Lunges and 65's for the 8 DBBP
Nice and sweaty
70 pistols at AG last night. Ro's AG programming is killing me.
Hbbs:
(45×10, 95×5, 125×3) 145x12x2
-all still relatively easy. Will make another 10# jump next week.
Fsq:
125x8x2
-all smooth. Add 10# next week.
4RNFT:
8 sumo rdl's (75, 105, 135, 165)
8 DB bench 35#
8 v-ups
8 cals assault bike
Cash out: rockaway beach baby!
Joy! I feel you! My butt is so sore and it never gets this sore!!! Squats were harrrd today! Couldn't even roll on a ball which normally never bothers me.
HBBS: 105 12×2
Fsq: 85 8x 2
HBBS might be too hard, front squats too easy.. Oh well! I'm feelin it out.
3 L-sits, some ghds. 25/30# bench, blue KB overhead/front rack squats. Sandbagged "recovery row"–> skipped over this a couple rounds. Woops! Jk it was on purpose.
Bye!
5 RNDs AG warm up
20 hollow rocks
5 yoga push-ups – doubles
2-4 pull ups broken up (bw, 2.5#, 5#, 7.5#, 10#)
Lots of DROMs
10 min EMOM from AG
Even: 2 pull ups 5# (all but 1 round unbroken)
Odd: 45 second handstand hold
430 class
2 rounds
8 ea pause single arm press 20#
10 tempo squats 45# (BSQ, FSQ)
10 pause ring rows
Squats with Jill
BSQ 150# x 2 x 2
FSQ 135# x 2 x 2
5 rounds NFT
250m row (avg 1:10)
8 ea contra OH weighted rev lunge (30#, 35#, 40#, 45#, 45#)
8 DB bench press (35#-only 5 here, 25#, 25#, 30#, 30#)
:45 hollow hold
Yesterday~`
AM: 7.5+ miles, broken up kind of weirdly. Ended with some hard hill repeats.
PM: 7 miles. wayyyy better than last week, loving the cooler weather!
Today 6:30~`
hhbs 245x2x2
fsq 215x2x2
This felt easy but my lower back was feeling a little tweaky after anyway (sigh).
Kept the NFT low key, almost finished 4 rounds. Should definitely have gone heavier on the db bench, worked up to 75×8 which was no problem.
Line drills.
WU: 3x
:30 DB OH hold @25#
4 strict pull-up
4 Hollow Roll Downs to :10 hollow hold
5 ea lateral lunge (15# DB) with :03 pause
1 arm DB Press: 40x4x3 (each)
About 10 weeks ago 40# was 1RM for a one arm DB Press. Pretty stoked with this improvement. Consistency has been key here, already feeling the payoffs… not only with strength but also stability … and (knock on wood) no more shoulder/neck pain!!
With a running clock…
at the 0:00
AMRAP 5
15 Cal Assault Bike
10 TTB
at the 10:00
AMRAP 5
10 Cal Assault Bike
15 KBS, 24kg
at the 20:00
AMRAP 5
15 Cal Row
10 Thrusters, 95/65
1. 2 rounds + 20 reps
2. 3 rounds
3. 2 rounds + 8 reps (clock got messed up; maybe had more time? can't say I wanted it)
This destroyed my spirit a bit. I need to do some group class WODs and be around people.