CrossFit South Brooklyn

Established 2007

Back Squat / Front Squat | WOD 9.24.16

Posted on

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: 80% x 4 x 2
Front Squat: 80% x 4 x 2

Post loads to comments.
Exposure 12 of 16
_____________________

7 Rounds for Time:
3 Deadlifts 315/225
9 Ring-Dips

The Deadlift stimulus should be on the heavy side today. As always, maintain a neutral spine throughout the lift. Scale volume on the Ring-Dips or to Push-Ups as necessary.

Post time and Rx to comments.

We would like to congratulate Coach Melo and “The Professor” Alex B. on the birth of their first daughter, Lilyanne Gabriela Burrowes (nickname TBD)! Baby Burrowes was born yesterday and came in at 5lbs and 15oz. Post love to blog comments!

Join Us for the Next Iron Maiden’s Lift n’ Learn Session

All IM competitors and IM curious are welcome!
October 16, 2016
2-4pm

Press and Negotiating
BYOProgram OR plan to focus on working up to a heavy five on your Overhead Press. Feedback on technique can be provided. Post-lifting, we’re happy to welcome CFSBKer and Starting Strength Cycle alum Karina Totah for a workshop in negotiation skills:

Women don’t ask. Research shows they forego over ½ million dollars in salary over their lifetimes. 

Like lifting, negotiation skills get better with practice. But unlike lifting, success and failure aren’t as black and white in negotiations. Come out to lift, and stay to learn the nuance of negotiation so you can successfully navigate asking for what you need and want.

In this workshop, we’ll cover negotiation framing and prep, do a live practice, and discuss negotiation plans.

Karina Totah‘s Middle-Eastern father had her haggling from a young age.  She strengthened her negotiation instinct with more structured training at Yale’s School of Management.  Now she enjoys sharing her knowledge with other women.  By day, Karina is Vice President of Strategic Initiatives at the New York City Housing Authority; by morning, usually at 7am, she’s a CFSBKer.

_____________________
How to Eliminate One of Our Deadliest Enemies Kurzgesagt
Real World Overhead Mobility for Weightlifting Catalyst Athletics

Comments

  1. Congrats Melo and Alex!! Talk about some serious GAINZ!

    We discussed the name Jae last night though. Is there still time to make a change? Or are you sticking with The Notorioius LGB?

  9. Wow!!! So happy for the 3 of you! Congratulation.
    I love the fact you guys look like you're about to do a WOD. Lil bean is going to be a power house!

  18. Not everyday a baby can deadlift more than me. Congrats!!!!

    9am with J Fox and Brettless
    BSQ 255x4x2
    FSQ 235x4x2
    Felt good moving some heavier weights today. Everything moving well.

    Metcon – 7:52 Rx
    Had 295 on the bar and made a last minute decision to go for it. Glad I did.
    DLs all touch and go
    Dips 9, 9, 9, 6-3, 5-4, 4-3-2, 4-2-2-1
    Good workout today. Roy for the win!

  20. Yay Mel! The WoD of a lifetime begins: infinite reps, NFT.

    WU: run around the block, D-Roms, hip openers, 10 pushups, 15 squats, 10 KB 1.5 x 2

    FSQ: 95x5x2
    BSQ: 135x5x2

    WoD: DL @ 195 x 3; subbed 9 pushups bec. no rings yet… somehow ended up doing NINE rounds 10:25.

  21. Congrats, you two! Lil Lil is so cute!

    Back feeling a bit better but not ready to train yet. Came in at 11 and rolled and mob'd and such for around 30 minutes then jumped in with class for a scaled version of the WOD

    7RFT
    9 Goblet Squats 10#
    9 Strict Ring Dips
    Took a little less that 8 minutes. Dips all 4/3/2

  26. Wow!!! Congratulations MeLo and Alex. With your determination, relentless hardwork, respect for each other and passion for excellence… You two are going to make AMAZING parents!

    Awesome muscle-up workshop! Elaborated and reinforced a lot of the stuff we've been working with in AG. It was fun to just have an hour to focus on the muscle-up!!! Jay says 3 weeks. I'm ALMOST there!
    Back squat: 140 5×2
    Front squat: 130 3×2
    Hit depth, grindy.

    WOD: all 9 ring dips + 145# for deadlift, touch and go. I'm getting stronger at deadlifts… But have a long way to go before 225 in a workout is possible! (Aghem, Kayleigh deadlifted 360 recently. It's possible, ladies!!)

    Broke ring dips up 3-3-3 until that broke down. Then 2's, then singles. 9:14.

    Missed Wednesday's workout to rest foot, so I did squats last night. 115 12×2, 100 8×2 for front squat. Ankle was feeing weird last night, much better today. Still don't want to jump or run.. It's the top side of my foot that feels weird when I walk. BOO!

  27. Congrats MeLo and Alex!! Lilyanne is beautiful!

    10am with Jess
    LBBS: 195x5x2
    FSQ: 155x3x2

    WOD in 5:30, scaled to 185# and bench dips

    Followed it up with a fun AR sesh and cashed out with court st grocers and a nap!

  28. Big Congrats to MeLo and Alex!!! Little Lilyanne is a lucky girl 🙂

    Fun times teaching and coaching in the gym today. Love our community!

    Didn't have a lot of energy left. Managed this after quick warm up:

    4 sets:
    50' Farmer Carry L @ 90#
    50' Farmer Carry R @ 90#
    1 Strict MU to :10 ring L-sit, :10 ring support, :05 negative with pause at dip and chest

  30. Congrats MeLo and Alex! That is one lucky baby!

    LBBS: 150x2x2
    FSQT: 120x2x2

    WOD: 7:43

    DLs: 185# belted and unbroken
    Ring dips: 4 per round. After third round used a red band to help keep rings stable but not to assist with the actual dip. Whit's suggestions. Helped a lot.

×