Back Squat
Fitness
3 x 5
Use 100% of Week 1‘s heavy 5
Performance
5/3/1 (3 Week):
70% x 3
80% x 3
90% x 3+
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 90% 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 5 of 8
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5 RNFT:
10 Strokes on the erg, as heavy as possible
7-10 Tempo Ring Dips 31X1
10 Full-Body Bench Levers
Try and pull your lowest split possible within 10 strokes on the erg. The goal is 110% effort on each one. If you have a mature support and a few Strict Ring Dips then scaling to Band Supported Ring Dips is suitable. If you don’t have Ring Dips then sub 5 Feet-Elevated Ring Dips, 5 Between-Bench Dips, or 5-10 Push-Ups as appropriate. Scale the Bench Levers to tuck or half tuck as needed, or scale them up to bar or ring levers as appropriate.
Post work to comments.
Want to be as badass as Coach Katie? Sign up for the Bulletproof Assessment Workshop!
Bulletproof Assessment Workshop at CFSBK: Register Now!
CFSBK will be hosting a Bulletproof Assessment Workshop on Saturday, December 3rd from 2:30-6:30pm for athletes looking to take their performance to the next level! This will be an interactive workshop, with a full movement assessment from the Active Life coaching staff. The movement assessment will include a series of strength and mobility assessments, which will identify imbalances and expose weaknesses.
You will walk away from this workshop with an insight on how flexibility, mobility, strength balance, work to rest ratio, and skill can tie into your training. Knowledge bombs will be dropped! Sign up! It’ll be a blast. The class is capped to 50, so get on it before it fills up! The registration fee is just $49.
Questions? Contact Coach Katie at Katie [at] CrossFitSouthBrooklyn.com Click here to sign up today!
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Yesterday’s Whiteboard: Rest Day
How to Stay on a Diet Without Cheating Fitfly
Is This The Sexiest Emoji Alive? The Awl
6am with McRo
Perf BSQ – 155# x 3 / 175# x 3 / 190# x 8
Moved really well – better than the last three day
NFT – 4 rounds
Levers were rough. Dips all sets of 7 with only one broken up 4-3.
I signed up for the Bulletproof Assessment but am unable to attend. If you want to go in my stead, please post on blog (first come, first serve).
@jaystar I'll go in your stead to bulletproof assessment.
Joy
@Joy it's yours. In advance I'll provide you with some wisecracks I was intending to make during the seminar.
joy, you.re already bulletproof.
It was so great to lift with Jynne this morning for the first time in a while! I wouldn't have finished my third set of back squats today (120# x 3 x 5) if it wasn't for her encouragement and great cues, so THANKS Jynne!! <3
Also, "what do you do for a living?" might be my favorite QOTD…this community is made up of so many interesting people and I love hearing about everyone's careers.
HELP: Anyone have a good gym rec for the Bethesda/Rockville, MD area? I'll be there for Thanksgiving, and I didn't see any in the Travel Gym section. Thanks!
@Kirby oh yeah???? I'll be in Rockville/Bethesda on Friday for Thanksgiving too! According to yelp MoCO CF has the best reviews…..
http://mococrossfit.com/category/w-o-d/
Also, @Jay-star has my back musculature scared you out of attending the BP seminar? : (
Kirby,
I dont know the area but if there were a few gyms that would be within striking distance for you I would check out the blogs and give you my rec.
Make-up post from Monday's 6:30pm Group Class with BrettRo
2 Rounds:
16 Walking Lunges
6 Kipping Pull-Ups
16 Hollow Rocks
Press+5xPush Press Complex
Worked up to 135 which I was stoked to hit for a single on the press for
KB Swing/Goblet/Burpee Metcon
7:49 as Rx'd
Goal was to do all the swings into the squats unbroken and catch my breath on the burpees. Fun on. Looking forward to levers tonight
10 AM class with Jeremy and Brett after lots of mobility.
squats 5×45, 5×95, 3×135, 3x5x155. Feeling good- really glad I backed down a bit and am building back with with better form.
NFT work was then done slowly-
those levers are no joke.
fastest row split was 1:20. probably my best crossfit event- the 10 pull row! .
I cant wait to get bulletproof.
Started a new lifting program. Have officially joined Team Margie!
Yesterday.
LBBS
215 x 12
Rest 1 minute
215 x 6
Bench Press
115 x 9
Rest 30 seconds
115 x 4
Rest 30 seconds
115 x 4
DB JM Press
17.5 x 12
Rest 30 seconds
17.5 x 9
Rest 30 seconds
17.5 x 9
Pause Deadlift
185 x 10
205 x 10 x 2
AG
Lots of fun practicing handstand walks with Kirby.
Think I did both parts of the WOD in 5ish mins- did not really check. Push-ups were perhaps not the best idea after benching earlier.
Scaled to 5 pull-ups since Ro said to do the sets unbroken. Perhaps could have done 7.
Practiced some butterflies… Slowly getting there!
Today OG
AMRAP 20 mins
30 x DU
10 x cal assault bike
10 rounds plus 30 DU plus 2 cal.
Thanks Brett for helping me figure out what I wanted to do!
Hi All. Off-topic post.
A few folks asked me to write up a list of things people can do or get involved in post-election which I did a few days ago.
I have updated my post with 1) a recap of Brad Lander's organized meeting last night and 2) information on the effort to reach out directly by phone, email, social media, etc. to electors to the electoral college.
See http://tumblr.robunderwood.com/post/153101352910/what-we-can-do
I've tried to keep my Tumblr post at least a bit non-partisan given we are diverse community and that includes diversity of political views.
8 a.m. w/Ro.
BSQ: 175×3, 195×3, 215×5. Ro gave some helpful positioning advice to me while warming up, which meant I took things a bit slower and less assuredly but wound up seriously improving my technique, I think.
NFT work: I didn't even know I had those muscles required to do those levers
6am with McD & Ro
BSQ Perf – 210×3, 240×3, 270×9
Everything moved well today. Never sure how the rep out will go.
NFT work after
AG last night with Ro-tacular
Handstand walks weren't pretty
Pushup/Wall ball WOD was awful. Don't remember the last time I didn't even hit the 8' target. Pull-ups (butterfly) and BJs (28" I think) were all unbroken
Fun stuff
Made it to class!
3 rounds
10 kip swings, 1 strict pull up :08 hold
8 ea OH Rev lunges 35# plate
:30 handstand hold
BSQ
150 x 5 x 3 — good
3 rounds NFT
5 tempo ring dips 1-3-x-1 (2,1,2)
4 body levers on bench (one leg straight)
10 pulls on erg (struggled to get sub 1:50 split — why is this so hard for me:/)
4 sets
20 sit ups
10 push ups
Various abductor exercises
Yoga + single arm handstand practice
Attended my first short circuit class today, and it was great!! I was feeling very sore and a bit beat up from my past few days of training, but this was a perfect way to come in and move for an hour. Slamballs and sleds are always a good time! Look forward to dropping in more 🙂
Strength Portion:
3x
8 DB bench @3011 @ 30#
8 DB OH pull downs @3011 @ 10#
4ea side waiter squat @33×1 @ 16kg
:45 FLR
Conditioning EMOM x24
0-7 slamballs / sled pushes :30 on
8-15 f-rack walking lunges (light) / shoulder taps (did planche style!) :30 on
16-23 row / DU's :40 on
Spent about 45 minutes stretching, decompressing, drinking coffee/water/smoothie, and shooting the shit before I left.
Not exactly sure why but by the time i went to the store and biked home, i almost blacked out when i first got in my apt. definitely something to watch, hopefully a fluke.
Hbbs: 110×3, 125×3, 140×5
1) last night I watched molly h. crush 140 (maybe more?) at 10 reps during strength cycle. It gave me some inspiration for today.
2) I could have probably done more at 140– I even had spotters! Why didn't I even attempt a 6th rep?made me think about my students who would rather not try than try and fail. Failing is not fun, but neither is not fulfilling your potential. #squattinglifelessons
Pre Class
Spent half an hour doing mobility, crossover symmetry, a general warm-up on the assault bike and just getting my body ready for movement.
6:30pm Class at MelRo's place
2 Rounds
6 Each DB OHS + Sotts Press 25lbs
6 Kipping CTB Pull-Ups
LBBSQ
225×10
4 Rounds
:03 each side split leg Ring Front Lever
10 Hard Pulls on the erg (best was 2027 cals/H)
7 Ring Dips
After class played with some kettlebell Juggling!
Squatz:
142.5×3
165×3
185×3
Sigh….the reps out have not been rep outs. Rob said the bar went up quickly, but it felt like a million pounds today.
NFT:
Erg: 7 cals each time.
Tempo ring dips: 3 with red band for stability. Def seeing improvement on these.
Levers: only 4 four per round because I rest too long in between and would never get through the workout.
@K Harpz Oh nice!! Might have to check that out!
@David, thank you so much! The other contenders are Tough Temple CF and CF Hard, both of which sound a bit intimidating by name!