Back Squat
1-1-1
Max effort day. After a few warm up sets, attempt to set a new personal best on the Back Squat. As always, use spotters for heavy attempts and stay with your barbell in the event of a miss. For Fitness athletes, start a little heavier than where you squatted 5 last week and go from there. For Performance athletes, start around 90% and go from there. If you’re very new to the lift then perform 3-5 heavy singles instead of a true max effort single.
Post loads to comments.
Exposure 8 of 8
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For Time:
250m Row
21 Burpees
500m Row
15 Burpees
750m Row
9 Burpees
Post time and Rx to comments.
Coach Jess will star in the forthcoming CFSBK-themed horror movie, Dawn of the Deadlift | Photo by Thomas H.
Fight Gone Bad Fundraising Update (T-11 Days!)
We’re at $10,020—which is over 66% of our fundraising goal for Brooklyn Community Foundation. We posted some great fundraising tips, and a sample email template if you haven’t started fundraising yet. We’re getting there, but there’s still work to be done!
Here, in their own words, are just a few things Brooklyn Community Foundation accomplished with the help of last year’s Fight Gone Bad donations:
- “In 2015, we deployed over $4.2 million in grants through our Community Fund and our Donor Advised Funds.”
- “In 2015, we also launched our cornerstone initiativeInvest in Youth. This initiative included a new Grantmaking Program focused on 1) Youth Development and Leadership, 2) Youth Justice, and 3) Immigrant Youth and Families. It also featured a new leadership initiative—the Brooklyn Restorative Justice Project—to halt the school-to-prison pipeline by providing powerful disciplinary alternatives in Brooklyn public schools, and the Brooklyn Youth Fellowship, the Foundation’s first-ever youth-led grantmaking program to support youth-led neighborhood and school-based projects through the Youth Voice Awards. This initiative deployed $1.54 million to 54 organizations in 2015, with 70% of those grants going to highest need neighborhoods.“
- “We launched our first-ever resident-led grantmaking program in Crown Heights through our Neighborhood Strength Model. With a fund of $100,000, we brought together a diverse group of religious leaders, business owners, activists, and youth to form the Crown Heights Advisory Council. Together, they determined priorities for the 2015-16 Neighborhood Strength grant program in Crown Heights, which included a focus on supporting organizations addressing tenants’ rights and homelessness, police relationships, youth development, and stronger bonds between Crown Heights’ distinct communities. More than 50 nonprofits and residents applied and the Council selected 11 to receive grants ranging from $2,500 to $15,000. Our Senior Program Officer, Prachi Patankar published a great post to the Philanthropy New York blog about why this work is important. This year we are expanding this program to Sunset Park.”
Congrats to those teams and individually topping our leaderboards on CrowdRise! Below are our top fundraisers from both the individual and team divisions (as of 9pm on Tuesday 10/4):
Top Five Teams:
- He Man and the Masters of the Universe: $2,640
- Bring It On Fleek!: $1,305
- Posterior Chain Gang: $1,005
- Victorious Secret: $975
- The Gowanus Superfunders: $750
Top Five Individuals:
- Charles S.: $2,530
- Scott M.: $1,005
- Mike I.: $875
- Jay R.: $750
- Erik B.: $425
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Yesterday’s Whiteboard: Rest Day
Fit? Then Sitting is NOT the New Smoking The Russells
Hunger Casts a Cruel, All-Consuming Spell NY Mag
@everyone- the Team Series masters – that's Gerry, Charles , Micheline, and me- need a judge on Thursday at 7am. We will do two workouts that are about 20 mins each. if you're a 6amer who can stay a little late or an 8amer who can come a little early, we'd be grateful for the time and willing to share the glory! thanks!
6am with McTuro
LBBS: 135×5, 185×3, 200×1, 215, 225, 240, 250
Pleasantly surprised myself here. I had to look up my PR, which is 255. I didn't think I'd come close, but 250 moved really well. All of the fitness squatting has paid off this cycle. Looking forward to a new PR next cycle.
WOD in 10:36. Maybe one day I will get faster at burpees, but it was not today.
AG last night. First time attempting ring dips in a while, and was actually able to get some, plus few kipping! The WOD was good for practicing my TTB kip swing that I just picked up from Whit's workshop and it was semi-effective. Then did soooo many push-ups.
I enjoyed the ample hills profile yesterday. I love their ice cream – salted crack caramel, peanut butter wins the cup, pistachio squared…. yum!!
@shawn. I can judge on Thursday.
#MAJOR caption Cred @Josh Schneiderman!!! I hope to see this look later this afternoon for pt 2 of Team Series. I'll be sure to bring my snatch face.
6am with McTuro
LBBS: 135×5, 225×3, 275×2, 315, 345(F)
This is well off my PR, but I'm not really in any shape to be lifting heavy. Still feeling this weekends' long runs. Still should have had 345 if i didnt shift all over the place at the bottom
WOD in 8:26. Rowed a reasonable, but restrained pace to save energy for the burpees
*slow clap for photo caption*
7 AM squattin' w/McRo
I hit 240 on LBBSQ, and felt like I had more in me. This matches my previous PR. Now I wish I'd gone for 245!
WOD in 10:26. Kept a good steady pace on the erg and then #slowAF on the burpees.
@Joy- Thanks so much!
8AM with Ro
195/200/205 on the back squats- 10# PR. I was definitely intimidated by 200#, once I broke
that barrier, the 205 lift moved much better.
WOD in 8:59. Slow burpees.
7am with McRo
BS – 205# / 215# / —
Second attempt was slow and just wasn't feeling confident to lift heavy so called it short rather than failing. Not a good squat cycle for me.
Metcon in 8:34
6am with Ro and McD
Backsquat: Worked up to 355# on the warmup, then went for 380# (would have been a 5# PR). Couldn't even get it out of the bottom of the squat. No PRs for me today. 🙁
Metcon: 7:54. I kept the row around 1:50 pace and tried to make up time on the burpees.
I was really hoping BSQ testing would be Saturday. Back is messed up from Sunday's snatch work. This will have to be tested at Friday's OG me thinks.
Getting over a cold and after some internal debating when my alarm went off this AM, decided I'd come to the gym and sweat it out. Didn't expect squats to go all that well and was nervous about going for a max effort, BUT I really wanted to finally hit 150# this cycle…and I did!! It wasn't pretty, but it was a PR and I'm really excited about it. #gainz!!
Metcon in 10:41. My lungs hurt.
This picture of Jess Fox is amazing. That is all.
Hey, if anyone has some free time tonight after 8pm, Charlie, Kayleigh, Brad and I will be trying to get a couple of the Team Series workouts done and need a judge. Time commitment should be no more than 25 minutes per workout. Please holler at us if you can help us as we Forge Competent Fitness.
Thanks!
@Shawn & @Charles. Which events are you doing tomorrow? Want to look at movement standards in advance. Thanks.
Joy! Thanks, I messaged you (5 & 8). You're the best!
5:30 with McD and Ro
HBBS: 200-210F-210F. Would have been a 3lb PR. Should have had it, but can't win them all! 210 is going to be MINE by end of 2016.
WOD in 9:21
Like Jenny M. Said, can't win em all…
Pr'd deadlift last night: came in knowing what I wanted to hit, visualized and knew it was possible…
Totally the opposite with backsquat. Not sure what I'm truly capable of here because of my struggles with depth and my own fear of injuring myself while pushing too hard. I don't like the feeling of not being 100% confident the lift is there and risking the chance of injuring myself. I know, I know… "strength cycle". But I love crossfit so much and I come to the gym for pleasure! The last thing I want to do is be unenthused every time I come to the gym.
I guess if that's my mindset, then I just have to accept that I'm not going to squat very heavy. Maybe I'm okay with that. 145×1, 155×1, 165×1(f) didn't "fight" through the middle.
I was off on the WOD as well, but thanks to 5:30pm teammates for support to finish it.
Congrats on the many PRs!!! Now off to trivia!!! Go brainz n gainz!
6:30 —
Haven't done much more than 245x2x2 for the last 4-5 weeks, so I didn't have any big numbers in mind tonight. So, I was really happy to make 275, 305, 320! 320 was definitely the outer limits of what I could have done today, really had time to think about my life as the bar came back up.
WOD in 9:06. My goal here was to work on pacing and move consistently, without burning up or taking any pauses. I succeeded, but of course now I'm thinking I could have pushed harder and moved a little faster on the burpees. That's OK, there's more work to do tomorrow!
6:30pm with Brett and Ro
Back Squat: Not my day… I think I needed more than 24 hours rest after a deadlift PR to BSQ PR. Got close though. Did not attempt a PR due to being a little forward and very grindy on the 405 rep.
135×5
225×3
315×2
265×1
385×1
405×1 (PR is 410)
Metcon: 9:16. I did all of the meters and all of the burpees. I hated it.
6:30pm with Brett and Ro
Back Squat: Not my day… I think I needed more than 24 hours rest after a deadlift PR to BSQ PR. Got close though. Did not attempt a PR due to being a little forward and very grindy on the 405 rep.
135×5
225×3
315×2
265×1
385×1
405×1 (PR is 410)
Metcon: 9:16. I did all of the meters and all of the burpees. I hated it.
LBBS: 195-205-215PR
5# PR! Finally! And it felt great! Didn't tip as much as usual and legs didn't buckle either. Felt I had more in me. Not hitting a DL PR (and maxing out at 20# below it!) on Monday probably helped bc my back wasn't sore today. No neck or upper back pain today either!
WOD in 9:38
6:30pm with Arturo and Brett
40# PR hitting 300lbs.
Previous 1 Rep Max was 250-265 (Failed) 260. This time around:
275 – 290 – 300! Shout out to my spotters Dave & Steve for staying with me and not lifting the bar as i came to a halt for a second or so (felt like 5) but was able to keep the bar moving up.
** Want to add this was also my best attended back squat exposure hitting 12/14 of the exposures (Wed/Sat) leading up today.
Metcon: 9:26
Congrats to everyone doing the heavy lifting this week!
Feeling a little off tonight as I've got quite the list of work-arounds at the moment. Such is life!
Pre-work: L quad/ITB/ant shin smash, eccentric knee flexion, cow/cat, line drill heat up
3x:
50' 1 arm OH carry @ 53#, each side
8 each way glute bridge (both legs, L, R) : shoulder blades on bench
:20 hollow hold variations
4-6 ring swings
3x:
5ea tempo waiter squat (33×1) @ 20kg
5ea 1-arm ring row
Conditioning:
5RFT
7 punching bag flips
2 muscle ups
7 push press @ 73#
Time: 7:33
bag flips were very therapeutic. muscle ups unbroken, working pretty well tonight but i'm not used to the skinny rings. push press unbroken and fine, focusing on driving L side.
5 rounds:
:30 supine hang
:30 handstand hold
8 ea single arm OH reverse lunges 30#
5 inch worms to push up sets of 2, 3, 5 each round
5 chin ups (3-2, 4-1, 5)
EMOM for 15 mins:
3 hang snatches (53#, 63, 73, 83, 93 — all unbroken except 93 in singles)
3 pull ups (all but one set unbroken)
3 dips (matador, unbroken)
Efficient with time and no misses on the snatches. Also made it to yoga this afternoon.