Tempo Back Squat / Tempo Front Squat
Tempo Back Squat (41×1):
2 x 6
De-Load week. Use same load as Week 1’s 3 x 12.
Tempo Front Squat (41×1):
1 x 6
De-Load week. Use same load as Week 1’s 3×12.
Post loads to comments.
Exposure 5 of 8
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Team WOD
In teams of 3 with one partner working at a time, alternate complete rounds for…
AMRAP 30 Minutes:
5 Thrusters 115/75
10 Burpees Over the Bar
Post rounds, reps, and Rx to comments.
Coach David cools down at Murphy Day 2016 | Photo by Thomas H.
THIS MONDAY: Murph Day 2017
We’re just a couple of days away from one of our funnest community events of the year! Here are some things you need to know:
- So far 163 folks have signed up to take on “Murph.” Dang! That’s a lot. You can still sign up here.
- Since there’s no charge for this workout (the class won’t be deducted from your weekly limit), we suggest that you make a $20 donation to K-9s for Warriors in lieu of class payment. We’ve raised $1100 so far. Go here to support this wonderful cause.
- CFSBK will provide one keg (courtesy of Threes Brewing), burgers, and sausages for Murph Day, but please bring more delicious foods, especially side dishes! Leave a comment on the event page to let us know what you’re bringing!
- Shooting to get on the leaderboard for “Murph”? You’ll have to do it in a weighted vest (20/14 lbs), and be sure to let a coach know that you’re going for it before your heat goes off.
- We’re looking for some volunteers to (wo)man the grill, as well as some folks to help clean up at the end of the day. Please contact our Events Coordinator Danae at Danae [at] crossfitsouthbrooklyn.com to let her know you’re interested.
- We’re also looking for someone with video experience to volunteer a few hours of their time on the day of the event to record short “thank you” clips from CFSBKers. Let your blog editor know at Josh [at] crossfitsouthbrooklyn.com if you have some skillz to offer.
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Yesterday’s Whiteboard: Rest Day
10 Signs You’ve Found Your Perfect Lifting Partner BarBend
The Future of Zero-Gravity Living Is Here Smithsonian
Came in not really looking forward to thrusters and burpees, but MAN was this workout fun!!!
Hbbs: 85 6×2
Fsq: 75 6×1
Wod: with Kate W and Janet! SO FUN! Did it RX at 75#– our goal was 30 rounds, but we got 37 plus 1 rep!!!
I have to enthusiastically state how THRILLED I am with the work we've been doing in AG. This systems training stuff is *magic*.
1) we've been doing 85# thrusters–> 75 was no problem today!
2) I am 100% positive I kept it at 85% somewhat hard pace today. Every round I needed to sit down and was tired, but the 2:1 rest:work ratio allowed me to get back in and go as hard, and actually go harder as we got further along. I knew exactly what pace I could sustain. Janet and Kate also stayed super consistent each round. It's so great to see my metabolic capacity increasing… I would not have been able to do 12 rounds of this workout going almost my hardest each round previously. So happy to be getting better!!!
So excited for Murph on Monday. Friend is performing tonight at a bar, it's my boyfriends birthday party tomorrow… but. I WILL NOT DRINK THE ALCOHOL! Want to be in tip top shape. Maybe stating it here will help me demonstrate that self-control. Sigh.
StrongFit!!! Worked up to 335 yoke carry, 135 single arm deaflifts for 3 (whoa grip). 400 m walk with the 80# sandbag followed by a 3 min AMRAP of over the shoulder cleans- I think I made it to 19.
Tempo HBBS: 135x6x2
Tempo FSQ: 115×6
I figured since we were backing off I could handle this after StrongFit. Felt every sandbag carry during this.
WOD with Kirby and Meg: 32 rounds and the 10 reps Rx. Lots of fun partnering with these ladies. Super supportive team definitely helped me keep moving.
TODAY WAS SO FUN!!!!! Great energy in the 10am class, and my partners Rebecca and Jenny kicked ass. Super fun times.
Signed myself back up for Murph because the weather forecast just keeps getting worse. :/ Still hoping to hike instead, but if it's supposed to rain all day I'll suffer with the rest of y'all.
Today was pretty fun. 95 for the back squat, 75 for the front, probably could have stood to go a little heavier. Then again, can't complain about deloading.
Worked with Thaisa and Richard G for the WOD. Once again I proved to myself that I'm not as bad at burpees as I pretend to be sometimes. We got to 27 rounds + 5 thrusters + 5 burpees from Thaisa, confirming my strategy of never volunteering to be Partner A on an AMRAP.
BS@75
FSQT@60
WOD Rx'd 35 rounds +35 seconds of ghost partner reps
Did the WOD with my cousin Rebecca who is visiting from Plattsburgh, NY. She did it at 45#. This is her fourth WOD after taking 1.5 years off of CF. We timed :50 for our ghost partner rounds. We each did 12 rounds and had 38s to spare. If I had known we were going to get so many rounds I would've scaled bc my shoulder hurts now 🙁