Back Squat / Front Squat
Back Squat:
2 x 10
Front Squat:
2 x 10
Move directly from the Back Squat to the Front Squat. Heavier than last week. These should move fast throughout the entire cycle. Increase weight only as appropriate.
Post loads to comments.
Exposure 6 of 8
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5 Rounds
AMRAP 1 Minute:
Double-Unders
Rest 1 Minute
Wall Balls 20/10, 14/9
Rest 1 Minute
The goal is to score consistently across the 5 rounds.
Post reps and Rx to comments.
It’s not really a CFSBK Potluck until adults end up in the bounce house
TONIGHT’S THE NIGHT: The CFSBK Community Potluck
It’s finally time for the CFSBK Community Potluck. This event is open to everyone and all are encouraged to come. The fun starts at 7pm! Here’s everything you need to know…
Your dish doesn’t have to be paleo, but please use whole foods where possible. We’ll vote on the top 3 dishes, so bring your best recipe! You may, of course, opt to bring a healthy dessert.
- The gym will provide some alcohol, but feel free to bring whatever else you’d like. If you’re not drinking booze and want to bring a drink, seltzer is great, too!
- If your food needs to be kept warm, you’ll need to provide your own crockpot or other method for keeping it at serving temperature. We’ve got surge protectors and extension cords.
- We’ll provide notecards so you can label your dish and list its ingredients.
- When you leave please take everything you brought with you. Do not leave any pots, pans, Tupperware, utensils, etc. They will be discarded that night.
- There will be a raffle for one free personal training session with Captain Osorio himself!
- THERE WILL ALSO BE A BOUNCE HOUSE!
- If you’d like to help out (and haven’t already been contacted) we’ll need some hands on deck putting everything away afterwards. If you stay until the end, we’d greatly appreciate some help cleaning up!
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We also need some volunteers to help set up before and clean up afterwards. To help set up, arrive by 6:30 PM! E-mail our Events Coordinator Danae M. at Events [at] crossfitsouthbrooklyn [dot] com to let her know you’re available.
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Let us know what you’re bringing by posting in the comments section of the event page.
We can’t wait to see you there!
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5 Steps for Restful Sleep After Late Night Workouts BarBend
Get Up and Move. It May Make You Happier NY Times
Another great STRONG FIT class at 8am!
Lifted over at 608 to spot Jess and take my time 🙂
BSQ
235x10x2
FSQ
195x10x2
All moved well though it's just hard to keep 195 in the front rack for 10!
All 50-25 on the eomom couplet. Didn't want to push too many dubs today, lower leg has been a bit wierd. It was still pretty rough and I was happy when it was over.
CFSBK–Midwest
WU: foam roll hips, delts; 3 min. row 36 cal./ 655m; D-ROMs.
BSQ: 55×5, 75×3, 125×10, 145×10
FSQ: 100×10, 110×10
1 min Wallballs 18#/8' 20/23/20/23/22=108
1 min Double unders 15/27/27/20/26=115
Hope everyone has fun at the party tonight!
10am with JB & Melissa
BSQ 100# x 10 x 2
FSQ 85# x 10 x 2
Hungover squats are not great.
WOD: 8-12 DUs per round with some crap attempts and way too much untangling my jump rope in between; wall balls RX with 20-23 per round
AR after with some schooling on voodoo wraps
8am StrongFit
2 rounds: 6e. Landmine Rows (45#), 5e. Lat/Bicep activations, 6e. Suitcase Deadlifts (32kg, 40kg)
then
2x: Sled hand-over-hand pulls (sled only, +10#)
3x: 5 sandbag tempo squats (60#, 100#, 100#)
4x: :30 OH DB hold (40#)
-skipped out on the sled sprints to get my lifts in:
1) Back Squat – Build to a Heavy 3 – Then: 95%x4, 90%x4
(45×5, 135×5, 185×3, 215×2) 225×3, 240×3, 255×3, 265×3
-used a belt for 240+. Didn't do my drop sets as 265 kinda took it out of me.
2) Bench Press – Build to a Heavy 3–Then: 95%x3, 90%x3
(45×5, 85×5, 105×3) 125×3, 135×3, 140×3, 133×3, 126×3
-used a belt for 140, always weird to me but I think it helped.
3a) Sumo Deadlift – Build to a Heavy Single.–Then: 90%x2, 80%x2
(125×5, 185×5, 225×3, 255×1) 275×1, 295×1, 310×1, 320×1, 285×2, 255×2
-holy hell these were hard today! Used a belt for 255+. Feel like the single at 320 was a little hitchy so might have been red lights at the meet. Wanted to test a heavy single as a sumo to see how I'm going to pull for IM.
Strongfit was awesome again! I love it because it really puts me out of my comfort zone in a safe way! Sled pulls and rope pulls and more sandbag squats– realllllyyyyy hard but good! Try it!
9am short circuit- more fun!
Hope everyone has fun at the potluck. I wish I could make it!
A. 5 min on bike @ 54-56 RPM
B. 3x:
3-5 ring swings
5-10 BB BTN strict press, then push press
:20 hollow hold
3 FSQ @ 55×1, then some bb clean drills
B. Conditioning:
1. 10 min @ 85%
12 WB Shot, 16# / 9'
20 DU
6 push press, 85#
Rest/Transition Equipment, 3 minutes, then
2. 10 min @ 85%
10 cal row
2 MU
5 power clean, 105#
Rest/Transition Equipment, 5 minutes, then:
3. 10 min
16" Handstand Walk
8 Deadlifts, 155#
8 TTB
Scores:
1. 6 Rounds (1:38/1:44/1:45/1:44/1:37/1:26) – WB 8/4, DU's were kinda off, PP unbroken, breathing and not rushed
2. 4 Rounds + 2 cal (2:45/2:18/2:21/2:21) – missed first MU. out of practice on rings in 597. they are so far apart and so much more unstable! after that, was able to string the 2 together.
3. 6 Rounds – didn't keep track of pace exactly, but just stayed steady. HS walk unbroken except last round, DL unbroken, TTB 5-3 just to keep calm, no big breaks.
Eating all the food now!