Back Squat / Front Squat
Fitness
Back Squat: 2 x 5 Linear Progression
Front Squat: 2 x 3 Linear Progression
Heavier than last week
Performance
Back Squat: 75% x 5 x 2
Front Squat: 75% x 5 x 2
Post loads to comments.
Exposure 10 of 16
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3 Rounds for Time:
21 Thrusters 95/65
400m Run
Rest 3 Minutes
The goal is to do the sets of 21 Thrusters unbroken. Runs start to 4th Avenue then to 3rd Avenue and back to the gym.
Post time and Rx to comments.
Jimin S. is ready to Squat. Are you? | Photo by Thomas H.
Tomorow! The Starting Strength Program Total
Coach Jeremy’s and Coach Margie’s Start Strength Cyclers will wrap up their eight-week cycle tomorrow starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
Flex on the Beach: VOTE FOR TEAM ALL ABOAD THE SWOLE TRAIN
CFSBK is sending three awesome teams to tomorrow’s Flex on the Beach competition on Long Beach! Good luck to teams:
One of these teams, All Aboard The Swole Train, is in the Best Team Name Championship! Log in to Facebook and see below to vote for them:
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Every Hangover Cure Is a Lie NY Mag
No Shoes. No Problem. These Bulgarian Lifters Trained Barefoot When Their Luggage Got Lost BarBend
Relaxing Tea Better F*#King Work
Jimin is freaking awesome. If you want to be blown away, watch him squat a heavy set of 5 all on the same breath. It's kind of insane.
Dropped in at River North CrossFit in Chicago today. Normally when I'm in Chicago I drop in at Windy City, but RNCF is so close to my hotel I had to give it a shot.
Turns out Saturdays there are partner super-long metcon days *whine*
For time, with a partner:
8 rounds of:
20 wall ball shots (I did air squats)
2 rope climbs (I did 10 ring rows = 1 rope climb)
Run 5 laps together, carrying one med ball between you
Then 4 rounds and 3 laps, then 2 rounds and 1 lap
My poor partner. He did this Rx and also did way more of the ball-carrying than I did. He was super nice about it too.
I think 140 ring rows were a bad idea. Felt fine at the time, now my wrist is angry at me 🙁 guess I need to continue being cautious with high volume movements.
Noon class
BSQ
250x5x2
FSQ
230x5x2
WOD with 40# DB Thrusters and rowing to baby a sore wrist and a healing foot.
2:30
3:00
3:05
Only first set of thrusters unbroken. Tough couplet. Finished in 14:35.
9am with my college friend from Michigan! He's lost over 100 pounds since joining Crossfit after college!!
HBBS: wasn't feeling it today. I was supposed to stay at 140 for a second week, but actually only did 135. I don't know what it is… Lifting heavy just isn't my thing; it's scary, nerve-wracking, and very hard. Lol I like fast,light, and easy stuff. :/
Front squat: 125 3×2
WOD: 17:11 using air dyne and 63#. thrusters unbroken first round, technically unbroken even though I paused on my shoulders round 2, then 13-4-4. Just air dyned for the time it took someone to return from the run. My ankle still hurts a little to walk. It's fine squatting though!
Came back to OG to make up deadlifts from Monday and practice muscle-ups.
Deadlifts: 175×5, 175×4, 170 x5. Maybe I was tired… Maybe I was hungry… Maybe it was my second time coming to the gym… I'll do 175 5×3 again Monday.
Got some muscleup assists from Whit, who said she was barely helping. When I'm fresh next Saturday at her rings workshop, I think I might get one!!!