Back Squat
Fitness
5-5-5
Warm up and perform 3 medium-heavy sets of 5 reps.
Performance
5/3/1 (5 Week)
65% x 5
75% x 5
85% x 5+
These percentages are based on your Training Max (or TM). The final set (the 85% set this week) is done for max reps, stopping 2 shy of failure. The goal is between 8 and 15 reps. If you fail at fewer than 8 reps, then reduce your TM by 10%. If you get to 20 reps, then increase your TM by 10%. Read more about the 5/3/1 here, and use this calculator if you don’t have a true 1RM.
Post loads to comments.
Week 1 of 8
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5 RNFT or 20 Minutes:
40 yard 1 Arm Farmer Carry (20 out left, 20 back right), as heavy as possible
5-10 Ring Dips
1:00 Plank Hold (from top of a Push-Up)
Use kettlebells, dumbbells, jerrycans, or farmer handles for the carries. If you don’t have 5 Strict Ring Dips, then sub 5-10 feet elevated Ring Dips, or 5-10 Between Bench Dips plus a 5-10 second Ring Support.
Post work to comment.
Stella Z. repping Guns and Kips (and also the dark art of bar levitation) at Fight Gone Bad 2016 | Photo by Kate R.
- Coach Noah is alive and well and living in Austin, and he also wrote an awesome article called “It Was All a Dream: Starting a CrossFit Gym” for Beyond the Whiteboard. Check it out to find out how things are going with the launch of his new gym, CrossFit Lumos!
Call for Artists in CFSBK’s Third Art Show, on November 19, 2016!
Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, those of us that participated in or attended CFSBK’s first and second Art Shows know it looks pretty awesome. Our third Art Show will be Saturday, November 19th, so save the date, and START MAKING ART!
The aim of the evening isn’t to sell the work of our artists (though if that happens, great), but to showcase the often hidden talents of CrossFitters, bring our community together in a novel way, and to continue being the coolest CrossFit gym on the planet.
Want to Participate?
We’re excited about everyone who has reached out so far, but we want to hear from more of you! If you are an artist (even if your art is just a hobby!) and a CrossFitter at CFSBK or beyond, reach out to Kate R. at katharinereece [at] gmail.com by November 4th, 2016 to get on the roster of artists. If you haven’t participated before, your email MUST INCLUDE 2-3 images of pieces you would consider showing or pieces that are similar to what you would create for the show. The volume of responses we receive will determine how many of your pieces we can include.
Note: Several of you have asked if anyone can participate. Yes, but the artist MUST be a CrossFitter. They don’t have to work out at CFSBK!
The more diversity of mediums the better—painting, photography, film, collage, printmaking, dance, design, drawings, textiles, installations, or something we haven’t heard of yet. The 180” projector is taken. If you participated in years past, please DO NOT repeat work you included for that show.
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Yesterday’s Whiteboard: Rest Day
The Rest Is Just Details CrossFit
If You Run Fast Enough You Can Shut Your Mind Up for a While NY Mag
Make-up post from yesterday (10/18):
6am with McDowell doing Wednesday's
Backsquat: Working off of 335# as my training max, I hit 215# x 5, 250# x 5, then 285# for 6. Back was toasted, 85% was very difficult.
NFT: Got four rounds in, doing the dips on the top of the muscle up rings.
—
5:30 am today (Wednesday) at Brick Boston Downtown
30min EMOM:
5 / 10 HSPU
10 / 15 Box Jump Overs
(95# / 115#) 10 Thrusters
:30 L-sit off floor / off parallette
150m row
The differences were their Rx and Rx+ versions (similar to Performance usually). I did the Rx+ and didn't miss any rounds, but holy crap were those thrusters hard.
AG / 830 class last night
AG :
Toe2Bar work. While strict aren't a problem a consistent kip is. I seemed to figure it out thanks to Ro for last night at least.
Metcon : 15min AMRAP w/ 1 partner working at a time
5 T2B
10 PU
15 squats
20 pulls on the ERG
Score = cals burned on ERG
Worked with Katie. I think we came in at 123?
830 doing monday's work
Strict press / Bent over DumbBell Row
Given the reps I wasn't sure what to do. Heavy set of 10 presses at 105. Wasn't too bad. Bent DB rows at 30/35. Also not bad.
Metcon : every three minutes for 5 rounds
20 DU
15 Push Up
10 Pull Up
Ripped my hand at AG and did strict pull ups to work around it. Dropped the reps to 5. First couple rounds splits were wrapped around 1 minute. Push ups went in round 4 and slowed me down somewhat.
I am the king! The bar will float if I tell it to!
(thanks for the great photos, Kate!)
7 AM with McRo (welcome back, Ro!)
LBBSQ 140×5, 160×5, 180×9. Rep outs are pretty rough!
Used the jerry can for 3 of 5 rounds, and one each with the 28kg bell and 32kg bell. The jerry can is rough on the thighs. I bet I'm bruised. But this was fun — carrying that thing makes me feel like a badass!
@Captain Osorio – There is a vicious rumor, that I have not repaid a taco debt to those who signed a petition asking for Tacos to be reinstated on the leaderboard.
Taco Jesus does not like slander. Although there were only 56 signatures, and 100 was the goal, Taco jesus will provide 100 tacos to aforementioned taco petition signors and 44 other SBK taco enthusiasts.
If we can work on a time that said tacos will be delivered, i will gladly bring tacos and watch as the hallowed record is restored to its rightful place.
Tuesday (Doing Wednesday)
HBBS: 95 x5, 110×5, 122.5×8
Good advice from Whit about really working a slow descent to match the pace of my coming up from the bottom.
Farmer's carries: 3 rounds with red, 2 with green.
Dips: 6 per round. These are feeling good!
Planks were planks. Should have added weight.
Oh! Also: Love that photo of Stella. Pretty amazing.
Found;small silver earring with red/green stones. Handed into desk.
11am session. Slept well last two nights but my throat is pretty sore/scratchy and have some congestion. Allergies? hmm…
Did this fun aerobic/gymnastic work with B-Ferg!!
20 MIN @ sustainable pace
130m jog
6 TTB
20' Handstand Walk
4 Pull-up (butterfly)
-everything unbroken throughout. very steady and manageable 2:15-2:30 pace, was walking between movements to eat up some time. finished with 8 rounds total.
-probably could've pushed it up to 7 ttb and 5 pull-ups and maintained the same pace. played with different TTB kips.
rested 7 minutes then did:
3x:
DU's x30
Glute Bridge (shoulders on bench): 8L, 8R, 8T @ 20×2
Ring Compex: :05 L sit, :10 top support, :05 eccentric, :10 bottom support
finished with 20min of mobility and recovery movement
I don't usually post, but Short Circuit: sweat-a-thon!
@Whit H — I hope it's allergies. There are some bad colds going around and mine is still lingering :/
45 mins of stretching and tissue mashing
3 rounds — 20 air squats, :15 handstand taps against wall, 10 kip swings, 6 tempo push-ups
Noon class:
3 rounds — 20 KB swings 16kg, 16 reg lunges 16kg, 8 ea high pulls 8kg
BSQ – Fitness
95 x 5, 125 x 5, 145 x 5, 155 x 5 — felt good except knees coming in
5 Rnds NFT
5 ring dips (doubles and singles)
1:00 tall plank 25#
40 yard single arm farmer carry 53#-70# for the rest
Late for 10am class. Worked at 608 with the wife.
Lunges, X-Over Sym, SLRDLS
BSQ (low bar)
5-5-5
225-245-265
Low numbers for me but given how my back has been I was happy to hit this. Going to low bar this cycle.
Sumo Deadlift
5-5-5
185-225-275
Same as for the squat. Going to do these on Mondays as part of my re-hab.
3 Rounds
Carries at 72#
5 Strict Ring Dips
1:00 Plank
Took about 10 minutes to do these. Conservative on the carries as they sometimes seem to aggravate/exacerbate my back stuffs. 3 rounds since we were short on time.
Coming down with something perhaps, couldn't get out of first gear today so I kept everything low key
3:00 Breathing exercises
8:00 Mobility and movement prep
Crossover Symmetry
3 Rounds
4 Fat Bar Pull-Ups
16 OH DB Lunges 30#
16 DB Swings with a flip!
LBBSQ Wendler
160×5
185×5
210×5
Was not feeling good during squats, didn't bother repping out, just hit my 5 and racked
5 Rounds very NFT:
1:00 2 Bench Supine Plank
1:00 2 Bench Prone Plank
5-5 Strict Rip Dips
:15-20 Single arm hang on the rings, twice each arm (grippy!)
My jump rope is still lost. If anyone sees a rogue jump rope kept together with two green twist ties, please give it to the front desk. Thanks!
6am Squatz
Worked at 255 and racked it after 7 reps. Still pretty beat up from the weekend and haven't had weight on my back in awhile. It felt pretty light and easy though.
Got through all 5 rounds of the NFT
Jerry cans for the carries
Worked up to a red plate on my back for the planks
Does anyone know how much the jerry cans weigh?
10 AM with Brett after some mobility work and a 5-4-3-2-1 pullup pyramid.
3x5x150 back squat. Focused on getting deeper and moving a touch faster on the descent-
worked well. Much easier than 150's in the middle of last cycle.
5 rnft-
strict ring dips
planks
28/32/36/36/36 farmers carry
substantial.
Comptrain…
Snatch
Up to 275, Failed 285 Twice
Hang Cleans 70% 5×3
265
FSQ
345×3
360×1
345×3
370×1
345×3
380(fail)
AMRAP 15mins
15 WBs
15 KBS (24kg)
*8 rds +15
AMRAP 12 mins
12 Thrusters (95#)
12 TTB
* 5 Rds plus 8 TTB
LBBS: Wendler
127.5×5
147.5×5
165×5 not much of a rep out. Still fatigued from crush week.
NFT:
Farmer carry: green, red, red, red
Ring dips: 5, 3, 3, 3 all singles. So few but these always demolish me so I will feel them tomorrow.
Planks: Didn't think to add plates!
First time poster
3 X 10 got up to 125 – Tweaked my knee on the 2nd round and made me scared to try to go heavier for the final 10. Happy that I got through the reps though, but wish I could have done more.
Metcon – Green, red, red, jug and jug. These weren't as bad as I thought they would be since the distance was so short.
2 box dips – Will try rings next time as these weren't too bad.
Planks – First 3 were pretty easy and the last 2 I struggled through.