Back Squat / Front Squat
Back Squat:
2 x 10
Front Squat:
2 x 10
Move directly from the Back Squat to the Front Squat. Go heavier than last week. These should move fast throughout the entire cycle. Increase weight only as appropriate.
Post loads to comments.
Exposure 4 of 8
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AMRAP 15 Minutes:
5 Toes-to-Bars
10 Deadlifts 185/125
15 Box Jumps 24/20″
Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed.
Post rounds, reps, and Rx to comments.
Front Desker Lynsey R. takes the yoke for a test run
Today at 8am: The Very First Strong Fit Class!
Join us for Strong Fit, a strength program that includes lifting heavy things often. Strong Fit will stimulate different energy systems/intensities, and include objects not normally seen in group class: the yoke, axle, sandbags, handles, ropes, and sleds. Pick it up, put it down, hold it, squat it, push it, pull it, and move it from point A to point B. Full body functional movements performed at high intensity that will compliment your training and get you stronger. This is fitness in its rawest form.
On the fence? Still not sure what this is all about? Coach Fox recently responded to a request for more info from Karina T. His response was so good we’re reposting it here:
“Glad you’re interested in the Strong Fit class! It’ll be led by myself and Coaches McDowell and Brett. We’ll all be there for the first few weeks and then will begin to alternate week to week. The format will start with a warm up and then athletes will rotate through 3-5 stations performing carries, holds, pushes, pulls using varying implements. We’ll usually end with a “finisher” that will feel a lot like a short, intense CrossFit metcon. One of the great things about the movements that we’ll employ in this class is that they are largely concentric in nature, meaning you shouldn’t be left too sore from them. Let me know if you have any other questions and hope to see you this Saturday!”
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How to Do a Jefferson Deadlift Jen Sinkler
You’ll Want to Sign Up for CrossFit After Seeing These Amazing Before and After Photos Popsugar
Strong Fit!!! Triple the coaches, triple the fun.
+1 for Strong Fit! A lot of fun this morning. Bear hug sand bag carries were tough and a surprising mix of strength and cardio. Just picking up the sandbag is a challenge as was figuring out how to breath during the carries. Will definitely try to find time for this on Saturday mornings.
50' 1 arm farmer carry – 110#, 130#, 140#
200' sandbag carry – 100# x 2, 140#
100' sled sprint race x 3
Morning of lots of different fitness:
StrongFit! Totally different challenge for me, whole different set of coordination/breathing skills I'm lacking. Fun having Fox, McD, and Brett all there as guiding eyes.
50' 1 arm farmer carry – 110#, 130# with two breaks on the left side, 110#
200' sandbag carry – 80#, 100# x 2
100' sled sprint race x 3
Short Circuit!
Recovery Bench Press: 105 x 2 x 6.
—–
Yesterday (aka all the squats day):
LBBS: 210 x 5 x 6.
Assault Bike 10 calorie max effort, ~2 min rest between: :30, :31, :30, :30, :30, :28
Inspired by Lady Fox for this one, and it was terrible (which means I'll definitely be doing it again). Did 3 C2B pull ups between each set during the rest.
CFSBK–Midwest
Got a little heater for the garage. Flashback to the Lyceum for sure.
WU: 50 pulls on the erg. 663m, 40cal.; D-ROMs
FSQ: 45×3, 75×3, 85×10, 95×10
BSQ: 110×10, 117×10
AMRAP: 15 mins.
5 knee raises (rings)
10 DL @ #167
15 Step-ups 20"
6 Rounds + 1 step-up
Stoked to finally have STRONG FIT up and running. "Good" times appeared to be had by all.
Super fun morning at the gym, from the inaugural STRONG FIT class, to squatting alongside Jess, to bench pressing + blasting BIs and TRIs + walking a heavy yoke around with my son. Good times.
1) BSQ
215x10x3
2) FSQ
175x10x2
3) Bench
235x4x3 (was supposed to be 6s, was not happening)
4a) Incline DB Curls
20x10x3
4b) EZ Skull Crushers
50x20x3
5a) EZ Curls
50x15x3
5b) Band Triceps Pressdowns
Redx15x3
6) Yoke Carry 50'
195-335-385-425-425
So much fun in the gym today and great energy overall!
1) 8am StrongFit class:
-Jefferson Deadlifts (95#), Z presses (15#, 17.5#, 20#), Sandbag squats (at 60#)
-Subbed in Single Arm OH Carries instead of the Farmer's carries: 100' each arm (40#, 45#, 53#)
-200' Sandbag carry (100#)
-Empty sled sprints (these were fun…until my legs stopped allowing me to stand and walk 😉
Took at least 20 minutes to recover/bull shit/eat a snack/convince myself to do my lifts then…
2) Paused Squats 5×3 (45×5, 135×3, 165×3, 195×2) 215x3x3
-stopped after 3 sets as the speed just wasn't there. Totally felt those sled sprints and deadlifts in these.
3) Paused Bench Bress 5×3 (45×5, 75×5, 100×3) 115x3x5
-all moved well here.
4) 30 minutes of:
a) 50' Yoke Walk (195, 235, 275, 315, 335, 355)
b) Max unbroken HSPU (stuck with 10 each round)
c) 20 cals erg (easy pace)
-Got through 6 rounds in just over 30mins. Had to break up the middle rounds into 2 25' walks to make room for class but was able to do the last walk at 355 unbroken for the 50'.
5) Crushing steak and eggs and tostones.
Paused Bench Press
125 x 3, 130 x 3, 135 x 3, 140 x 3, 135 x 3
Pendlay Rows
115 x 5, 125 x 5, 135 x 5, 125 x 5
Bottom squat hold @ 45#
4 x 40 secs on/1 min off
Pistols (blue band, no shoes)
3 x 5 each
superset with
Pull-ups
3 x 5 strict
Today's workout- sub 10 x HLR because I need to figure out the rhythm. This was a good one for me to practice these.
9 rounds plus 12 reps
Thanks Brett for the advice on T2B. Need to try to focus on what my legs are doing instead of pushing down so much with my arms.
Did a few rope climbs.
Strict HSPU (1 abmat)
2 x 5 ( Had to add 2.5lb plate for the second set)
Wanted to do 3 sets but my arms were like, nope.
So many goalllzzzzzz…….
OG today!
Wendler back squat wk 3: 145×5, 165×3, 183×3. Didn't feel so great. Definitely still building my strength back up here.
wendler bench wk 3: Started each set with a pause rep with was horrible! 🙂 85×5, 95×3, 103×1. Failed the touch and go after the pause rep.
2-2-2 chin ups
5-5-5 matador dips
Push-ups: 5 reps, 4 with 15 lb plate,6 singles with 25 lb plate, 3 with 15 lb plate, 5 reps.
Ring push ups: 5-5-5
Assault bike: 15 seconds work/ 45 seconds rest for 10 mins: 75 calories. Felt good to get the heart rate up!
excellent intimate AR today. thanks DO!
Great day at the gym! Wanted to go to Strong Fit but #Sleepgainz #Recovery #Mybedissowarm that I didn't make it in. haha.
Thanks Michele! Fun AR today
OG
Paused LBBSQ
185x3x5
Just some recovery squats today
AMRAP 15:00
5 Toes to Bars
10 Deadlifts 185
15 Box Jumps 24"
9 Rounds + 2 reps as Rx'd
Smoker! Really fun to do this with Front Desk Greg! Quite a little smoker
Today's programming @ OG
WU
5 strict push ups
8 push ups
8ea reverse lunges
BSQ 135×5, 155×5, 165x10x2
FSQ 135x10x2
AMRAP 15 mins
5 T2B
10 Deadlift @ 185#
15 Box Jumps 24"
6 rounds + 5 t2b RX all unbroken
First time I think i've ever done a WOD @ RX and not totally fallen apart 🙂