CrossFit South Brooklyn

Established 2007

Front Squat | WOD 11.12.16

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Front Squat

Fitness
3 x 5

Warm up and perform 3×5 at 95% of your heavy 5 from Week 1.

Performance
5/3/1 (5 Week):
65% x 5
75% x 5
85% x 5+

Your Training Max (TM) is used to base the percentages off of. Increase your TM 10 lbs above the previous 3 weeks. If you were above the recommended reps for the rep out sets, then increase your TM 15-20 lbs. The final set (the 85% set this week) is done for max reps, stopping 1-2 shy of failure. The goal is between 8 and 12 reps. Use a normal pace throughout the rep-out set and quit if you reach technical failure. Technical failure is the point at which you can move the weight from point A to point B but can no longer do so with acceptable technique. Use spotters on all work sets.

Post loads to comments.
Exposure 4 of 8
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For Time:
800m Row
50 Box Jumps 24/20″
50 Toes-to-Bars
800m Run

Post time and Rx to comments.

Kurt is training for his big row across the Delaware, but you can train to row with our own Olympian Coach Nick! Read on for details…

  • Tomorrow’s 11am Active Recovery class with Coach Fox is cancelled.
  • There are only a few spots left in tomorrow’s Pelvic Floor Health Workshop. Don’t miss out! Go here to register!

TODAY: Want to Learn to Row from an Olympian? Come to the C.R.A.S.H.-B. Kick-Off Meeting With Coach Nick!

Do you hate and fear workouts that involve rowing? Do you secretly love them but don’t want to admit it? Either way, you have a good reason to train for the C.R.A.S.H.-B. World Indoor Rowing Championship! Coach Nick will prepare members in the months leading up to race day, which is Feb. 12. Come to Coach Nick’s kick-off meeting and technique clinic at 8:30 AM today. Please note: This meeting is only for people who are definitely participating in the program. Here’s some basic info:

  • The events at CRASH-Bs are individual.
  • You don’t have to be an SBK member to participate.
  • The group will get together for three technique clinics (each of which will conclude with a workout) and three races.
  • Participants will do the workouts on their own.
  • Nick will provide support—including video analysis of your technique—throughout the program.
  • Anyone can join—there is no minimum performance requirement.
  • Visit the event page for pricing options and more info. At the kick-off meeting at 8:30am on Saturday, November 12th, he’ll explain the program in detail. The session will also include the first technique clinic, which will conclude with a workout.

Send Coach Nick an email at Nick [at] CrossFitSouthBrooklyn.com if you plan to show up or if you have any questions. There is 12% discount for all current CFSBK members. Please Coach Nick or the front desk for the discount code.

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MeiLin McDonald: Never Give Up CrossFit
Hookgrip Your Way to Stronger Lifts BarBend

Comments

  2. Always find these helpful for ideas when I'm at the mercy of a hotel gym, so…

    Hotel Gym Hour:
    Warmup – 1 Mile Run

    3 rounds:
    • 10 Strict dips
    • 10 DB Thrusters @ 45% bw
    • 30 Sit-ups

    3×10 DB Bench @ 40#

    30 strict TTB

    Plank Tabata w/ 15# DB

  3. Amazing job, Azam!!! Forgot to mention it yesterday. Too bad AR is cancelled this week! I bet you need it :X

    Front squat: 90×5, 102.5×5, 115×8–> 7th rep was iffy with depth. Hugh thanks to JB, I really really wanted to quit after the 5th rep, but she coached me through it. Felt so hard today… 🙁 boo!

    Wod:17:10 last off the erg, but made it up with box jumps. TTB were slow: 5's then 3-2. Ended up being pretty fun, despite rowing. Still working on technique.

  4. Did a bunch of crossover symmetry

    2 Rounds
    6 KB Snatches, each side
    6 KB OHS, each side
    8 Bent Over Rows, each side

    FSQ 165x3x3

    Metcon with Jennie and Erik
    13:39 as Rx'd

  5. FSQT:

    107.5×5
    122.5×5
    140×5

    Umm….so no rep out today. Knees were caving in and I was tipping over too much to continue. I missed two FSQT exposures this cycle so probably shouldn't have added weight this week.

    WOD Rx'd in 15:55

    Endurance is still low from being sick so row and box jumps were pretty slow. I usually can do T2B in sets of 5 until 25, but could only do 3 sets of 5 before moving onto mostly singles. Lungs and nasal passages were not ready for an outdoor run. B was ahead of me so it motivated me to keep moving, otherwise I would have slowed to a crawl.

    OG:
    Played around with ring muscle-up kips, false-grip ring pullups, butterfly pullups, matador dips and handstand walks. If I knew I was going to hang out for an hour and a half after class, I would have made more of a plan.

  6. Og !

    Front squat : 110×5, 125×5, 143×8.
    This went much smoother than my backsquat rep out, but I'll chalk that up to lack of sleep and post election depression.

    Wod RX in 16:40. Those t2b get me every time. I think this is the first time I've done 50 in a workout?

  7. 1pm with Whit and KHarpz

    Front Squat
    150 x 15 x 2

    Finishing up a different cycle but needed the group element today. KLove was a great and encouraging partner as always!

    WOD
    14:50 Rx

    Took it fairly easy through this one. T2B took a lot of time. Last 20 were singles. Still had something left to sprint the last bit of the run. But I didn't.

    Press
    70 x 9 x 2

    Matador Dips
    2 x 10

    Practiced some butterfly pull-ups between sets.

    Thursday.

    Bench Press
    115 x 10 x 2

    5:30pm group class with Ro and Whit

    Snatch complex- worked up to 83# a little quickly and started power snatching do dropped back down to 73# and stayed there.

    Cashout- did all hollow rocks unbroken and they hurt.

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