Tempo Back Squat / Tempo Front Squat
Tempo Back Squat (31X1):
2 x 6
Tempo Front Squat (31X1):
1 x 6
Perform 2 sets of Back Squats, followed by 1 set of Front Squats. Heavier than last week.
Post loads to comments.
Exposure 3 of 8
_____________________
3 Rounds for Time:
400m Run
21 Pull-Ups
Sub Jumping Pull-Ups or Ring Rows as needed.
Post time and Rx to comments.
CFSBK at Hail to the Team
As you might have guessed from the photo above, CFSBK represented big time at Saturday’s Hail to the Team event at CrossFit Queens! From left to right and back to front, here’s who competed: Megg A., Allie B., Kate T., Katie E., Ben L., Gabby V., Coach Brett, Coach KHarpz, and Phil S. In the Men’s and Women’s Rx’d division, Brett and Phil (Gluten Ham Developers) and KHarpz and Katie (Purple Gainz) took 1st place respectively. Hell yeah.
We’re also lucky to have reports from KHarpz and Brett. Here’s what our coaches had to say…
KHarpz: “Megg, Gabby, and Kate Tk all completed their FIRST competition, which is just as important [as the 1st-place victories]. And seasoned comp veteran Allie B. deserves serious props in the mental strength department for persevering through a tough WOD situation and kicking ass in the process, a better lesson learned than any PR performed on the floor!
Brett: “Great first competition experience for Kate, Megg, and Gabby. They pushed themselves past what they thought they were capable of on various movements. Katie and Katie were focused and crushed every workout. Phil and I faced tough competition in a tight race through the final heat, winning the day by only one point! Lots of smiles, high fives, and cheering for each other. Coach Jess and Jess B. also made an appearance to show their support for the competitors.”
Congrats, all! You make us proud!
News and Notes
- Don’t forget! We’ll be showing Coming to America on our big screen this Friday at 8pm (after Open Gym). See the event page for details.
- Crossfitsouthbrooklyn.com (which you’re reading right now) will be getting a long-awaited refresher this weekend. We’re updating the site to better serve our community and represent the gym on this crazy thing we call The Internet. The user experience for you blog readers and commenters won’t change much, but expect some minor technical difficulties as we transition to the new site.
_____________________
Yesterday’s Whiteboard: Rest Day
Don’t Be Scared, Homie n+1
Fittest on Earth: The Past and the Future CrossFit
On Tuesday, eve after training earlier in the day. Not the best planning…but beach day today!
BSQ
275x6x2
FSQ
205×6
FSQ is weak sauce…
MGMT
Could you send me an email off-line with the precise time that you intend to roll-over to the new site? I want to set an alarm so that I can be the first to offer some non-constructive criticism. Nothing gives me greater joy than crushing the spirit of hardworking, creative, right-minded people as I climb through the masters age categories.
On a personal note, I suck BAD at any movement with the word "Kipping" in it. It's pretty clear by now that I have the body awareness of a newborn colt and the mobility of a two-by-four. Avert your eyes if you see me approach a pull-up bar, set of rings, or any type of wall.
IMPORTANT: I have received fantastic coaching in all such movements from great CFSBK coaches past and present. Just a goat that the G.O.A.T. needs to work on (every day).
Congrats to the competitors!! Way to represent CFSBK out in the world. I'm so impressed and inspired by y'all. And now I really want to do one of these!!
7am w/ Ro + DO
BSQ 100#
FSQ 90#
Both feeling good! Great coaching from David on maintaining proper alignment.
WOD in 12:33. Didn't scale the run to rowing for the first time in like 2 months!! Ankle is finally starting to feel almost normal. Running still sucks though.
I did, however, end up scaling volume on the pull-ups for rounds 2 and 3 to try to save my hands, even though they kind of ripped again anyway. 21-15-15.
7 AM with a rare guest appearance from El Jefe himself!
Usually I'm the super time cop, but today my squat team (Leo, Thomas, and me) could not get it together in 16 minutes. I ended up doing my front squats while the rest of the class was mobilizing. Whoops. Anyway, 150 on back and 130 on front.
WOD in 10:37 with 12 kipping pull-ups per round. Impressed with Kirby and Molly for doing more pull-ups than I did. I'm not sorry though — I have a tiny tear just from the 36 pull-ups and I bet it would have been worse if I'd done higher volume.
woohoo!
Yesterday:
A) 4 rds for quality:
8 behind the neck press
5 ea lateral box step up
50M double waiter carry (16kg KB ea)
15s L sit hang
B) 8 rds:
200M run
10 ring pushups
Completed in 12:41. There was a long transition with 608. But had little to no push until 3 rounds in. This workout was surprisingly really fun. Im better at ring pushups than regular? I guess i can really wind up and get a good bounce out of the bottom, and range of motion may be slightly less because i have the tendency to pike and dip my shoulders downward (always tryna HSPU), when i do regular pushups. either way. super fun workout. SOOOO HOT YESTERDAY. not looking forward to this afternoon.
AG Strength this morning. Did 5 or 6 muscleup attempts with Ro spotting. Lean back while I pull to chest and sit through… I'm going to get jacked on C4 Saturday morning and hope that that gives me the intensity I need to do it!!! I'm so sick of it!!! All day I'm thinking about m&$@/&; f@&):$: muscle ups. Looked back in my books– I've been doing accessory work since mid-march. HOURS of work. Sigh….I have made it a goal and I must get a strict one first. Jesus. I'm sick of these shenanigans!
Pretty tired, but came to 12pm class anyway to not be a bro who skips leg day.
Hbbs: 110
Fsq: 100
Tempo: solid.
Wod: Rolled my ankle on the first run in a crack on the sidewalk which messed me up. (kirby!!! lol!) Currently icing it now 🙁
10:16– only did 15 pull-ups (8-7, 8-4-3, 8-4-3) and did 400m rows for the 2nd and 3rd round to not hurt myself anymore. I have the volume, but did so much max effort stuff this morning at AG Strength, I was fine with keeping it at 15.
3x
3 TGU sit ups + 2 TGU each side @ 25#
8ea controlled sit to bench
midline complex: 5 v up, 5 v-tuck, 10 hollow rock, :10 hollow hold, 10 arch rocks, :10 arch hold
-my arch rocks felt very discombobulated!
Bench Press
45×6, 75×4
80x10x3 @ 31×1
somewhere between true close-grip and regular grip. so spicy, but better than 12's
85# next
4×4 Pull Up @ 22×3
blue band to get a little help, focusing on hollow start, retraction at the top
-superset with 1:00 bw lunge holds (big 35#+25# plate)
-2 hour break-
Row Intervals x 22
:30 on / :30 off
moderate intensity, increasing…
meters / avg split
116/2:10
118/2:07
119/2:06
121/2:04
122/2:03
124/2:01
125/2:00
124/2:01
126/1:59
125/2:00
127/1:58
128/1:57
127/1:58
127/1:58
128/1:57
129/1:56
130/1:55
129/1:56
131/1:54
131/1:54
131/1:54
133/1:52
(total 2771m)
oh damn that is annoyingly long. sorry.
10 AM with Brett
125 for back squats, 100 for front.
front felt much better than back.
WOD with rowing and 15 pull-ups per round
in 10:45. No way i was getting to 21 today.
Lats were fried.
Jay, it'll probably take 24 hours or so for the new site to be fully migrated, so you may want to start trying to score your "study aid" of choice soon
@Kirby – I thought that might be your first in a long time run! Yay for you!
@Jay – I think you just need to find your kipping jam. Maybe Zapp and Roger?
8 am with Ro
I had to sleep that extra hour this morning because my plane back from Florida was delayed last night!
LBBS 100
FS at 90
Back squat was fine but that FS was hard to stand up. More than a 1 sec pause at the top for the last few. Such a good test of keeping the core engaged!
I think I was 11:10 with 9 pull/chins (3 then 6). I wanted to push the runs more but the last one was crampy high up in my rib cage. Not comfy.
No class just some own training since the high rep pull-ups isn't in my repatoire yet!
Shoulder mobility
Should strengthening exercises
X-over symmetry
Strict muscle up attempts
1 every minute for five rounds. So very close, I can taste it!
Conditioning:
0-10:00
8 cal AAB SPRINT (70 rpm)
15/12/9/6/3 OHS @ 65/75/95/105/125#
10:00-20:00
30 DU
15/12/9/6/3 deadlifts @175/185/195/205/215
Second part of this was rough! The deadlifts
Killed me. It was a hardcore struggle but I like working deadlifts once a week to help strengthen that backside!
21 minutes EMOM
1- :20 ring hold (thanks DO for those tips…definitely made it harder!!)
2- 8 push-ups (getting stronger and more consistent)
3- 10 GHDSU
Overall good day…finding its hard to push myself in these workouts alone, especially when it's hot out! It definitely depends on my water intake during the day though! Drink your water ppl!
None gym day tomorrow! Gonna enjoy it with nothing on the agenda! See you all Friday!
LBBS: 120
FSQT: 100
Both moved really well. Playing around with foot placement bc last week MeLo said my toes weren't turned out enough. Stayed the same weight on the FSQT this week to make sure I didn't tip over. Success!
WOD Rx'd in 11:05
Pullups in 7s. Really happy about this. Doing lots of accessory work to get back to where I was pre-injury and it feels great to see the improvement`!
Runs: slow but faster than normal I think