CrossFit South Brooklyn

Established 2007

Back Squat / Front Squat | WOD 8.23.17

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Front Squat / Back Squat

Tempo Back Squat (31X1):
2 x 2

Tempo Front Squat (31X1):
1 x 2

Heavier than last week. Use spotters on all Back Squat work sets.

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Exposure 8 of 8
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Every 5 Minutes for 4 Rounds:
15 Russian Kettlebell Swings 32/24kg
5 Handstand Push-Ups
10 Russian Kettlebell Swings
2 Handstand Push-Ups

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CFSBK OG Carlos G. during Saturday’s “Heather” Hero WOD. More photos from the day by Robert C. (like this one!) and Thomas H. can be found here

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Yesterday’s Results Board: Rest Day
Ally Hall and the Community of Pregnant Athletes CrossFit Journal
We Are Nowhere Close to the Limits of Athletic Performance Nautilus

Comments

  2. 6am with DO and Arturo

    Back Squat: 315x2x2
    Front Squat: 275×2

    Metcon Rx’d in times ranging from 1:04 to 1:09. BK and I threw in Bar Muscle Ups on the minute during the rest period because James and Michael and JB shouldn’t have bragging rights – and we are both too short to get the rings down. Apparently it requires a ladder. It’s a whole thing with Jean.

  3. 7 AM WODsperimentation (see below)

    BSQ 180, FSQ 160. Not easy. I actually think I like 4s better than 2s with this exercise, because I’ve gotten used to NOT breathing in and bracing tightly at the top of each rep (catching my breath takes too long in between reps otherwise!), but at this weight I could have used bracing.

    I’m not even going to try to quantify the WOD because DO and Ro were like “7 AM guinea pigs!!!!” We did round 2 at minute 5, but then rounds 3 and 4 were spaced 4 minutes after the previous, not 5; and rounds 3 and 4 were also 25/15 KB swings instead of 15/10. Definitely a better metabolic stimulus in the latter rounds…but I also suddenly lost the ability to hold a handstand, eek!

    • I remember hearing what you said at the end of 7am and not fully processing it until it came time for the WOD lol. Pushed my grip to the limit by hanging on to the KB for dear life!

  4. 8am with Ro
    High Bar BSQ: 200 x 2 x 2
    Front Squat: 185 x 1 x 2

    15# jump on the BSQ and 20# on the FSQ. A bit of a grind, but moved well enough.

    WOD
    1:46/1:52
    Box Piked HSPU. 32 kg KB

    We had a slightly modified workout to what was posted:
    Every 4 mins for 4 rounds
    25 Swings/5 HSPU
    15 Swings/2 HSPU

    Grip was shot by the end, but I managed to get all swings unbroken.

  5. Yesterday:

    A) 2:00 bottom of Squat hold: Back rack @ 30% (75#)
    This was funkin INTENSE. I haven’t fought for something that hard in awhile. almost got a tension headache, managed to keep my cool and ward it off. But wowzas, if I get better of these I think it will do wonders. Craziest feeling when I couldn’t stand up out of the hole, had to bail it off my back! The grunt that came along with it was something special, Jake thought I was dead.

    B) 11 rounds + 7 Thrusters + 4 Toes-to-bars | 165 reps | Rx’d
    12:00 AMRAP:
    7 Thrusters, 80 lbs
    7 Toes-to-bars
    Unbroken! Rested a lot inbetween but I knew I would blow up around minute 8. I did. Best I could have done I’m happy! Thrusters are all mental for me. Glad I pushed through it, because they felt SOLID. Left Hand is officially destroyed

    C) “Tabata” – Back Squat (High Bar) : 10 x 20 secs / 40 secs : 60 reps |Rx’d
    Tabata Back Squat (High Bar), 125 lbs | 6,6,6,6,6,6,6,6,6,6

    D) Cardio: HR 145-150 bpm
    20 min Bike: 120 cal, 138-140bpm
    20 min row: 153 cal, 147-151 bpm
    Wow! Clearly I was hitting my limits today. HR said NOPE. Interesting data considering I can never generally hit these numbers. Only difference was a massive increase in squat volume today.

  6. 7am with Ro and David

    BSQ @ 135, this could have been heavier but missed last week and this was a 25# jump. Felt snappy. I think I need to do a strength cycle (per Allie’s suggestion!) so I can just get used to moving heavier weight slash stop getting nervous about it.

    FSQ @ 115, again probably too light

    WOD – piked HSPU and Rx KB
    Rounds in 1:32, 1:28, 1:50, 1:48. First two with 15/10 KB swings, second two with 25/15. I have been slightly afraid of the green KB but it was the right weight, even with the higher reps.

  8. Tuesday 6pm AGS
    Arnold Presses are fun, heavy JM presses are really not. Did 22 HSPUs here to varying abmat heights.

    Tuesday 7:30pm with KHarpz
    BS 235# FS 205# – wasn’t sure how much to jump, ended up on the conservative side. Could have done 250/215 I think.
    Metcon between 1:19min and 1:36min with HSPU to 2 abmats. Total of 22+28=50 HSPUs (!).

    Monday 8am with Lauren
    Bench 175 Split Squats 50 – both moving well, could have done 180 on bench.
    Metcon 5 rounds with jumping BMU (these are fun!) and 10 DU attempts.

    After 2:30h on Saturday & Tuesday, and 1h on Sunday and Monday, I’m very much in need of a rest day.

  9. 6:30 with Ro and melo

    Hbbs: 170x2x2
    Front squat: 145×2

    Neither felt particularly strong today.

    Wod with 3-2 hspu instead of 5-2, and 25-15 kbs, best round was my last at 1:43 and worst was my first at 1:53

  10. I’m so impressed by everyone’s heavy tempo squats! I felt like I definitely have a lot more! It feels so good after Whit totally changed the bottom of my squat a few weeks ago– I found my power stance!

    Hbbs: 130
    Fsq: 120
    Wod RX: 1:39 for three rounds, 1:36, 1:44
    One strict HSPU per round with the rest kipping.

    I’d like to give a huge shoutout to Ro. I was waiting until I got a strict muscle up, but I feel compelled to mention it today, since who knows how long that will be.

    Seeing the way Ariel has become so confident, and the way I have so much more confidence– I’ve just gotta give credit to Ro for that. AG Strength was so beneficial and he was constantly helping us to believe in ourselves. It’s translated to moves (like heavy/ scary squats) that dont even have anything with AGS.

    As a teacher, it’s such a great reminder of the power of relationships, trust, and believing in your students. Anyway, thanks Ro, for making me believe that I’m stronger than I think I am!! I’m sure Ariel agrees. 🙂

  11. Monday:

    Bench: 90#
    SS: 40# DBs

    Missed last week’s exposure so had to guess where to go with weight. These felt appropriate.

    WOD Rx’d 3+42
    Finally did full volume DUs. Cut a new wire of the appropriate length (previous was too short) and was able to do sets of 20-29 (so close to 30!), but still had plenty of trip ups each round. HR pushups were tough, esp after all the push jerks in Sunday’s WOD. Did C2B singles, but 2-3 in total were regular pullups.

    Today:

    LBBS: 160x2x2
    FSQT: 125x2x1

    Both felt great.

    WOD with box piked HSPU. Just learned how to do them last week (or realized I could do them?) so first time doing them in a WOD! They were easy so maybe have to go back to working on strict HSPUs on the wall. I don’t know if kipping HSPUs are in my future anymore with my neck and shoulder issues so just have to get strong enough to do them strict in WODs.

    Swings were 25-15. Tore on the last round which was frustrating because I did so much hand care yesterday and this morning! At least the skin underneath isn’t completely raw so it will heal quickly.

    1:37
    1:37
    1:36
    1:34

  12. 7:30 with Ro and Melo

    BSQ:
    135×2
    145×2
    FSQ:
    135×2
    – My goal was 135# for BSQ which I thought was a lofty goal but then when I did it in class, it moved well, so went up to 145# which also felt strangely easy…Ro commented that I could have done heavier and to push it next week when tested. Also, Ro pointed out that my FSQ is pretty much almost identical to my BSQ which means I should be pushing it on BSQ more, in general!

    WOD
    20 kg KB for the swings (25/15 per round) and box piked for the push ups (5/2). Didn’t really pay attention to the time (aka it sucked and I stopped looking)…pulled my back, in a spot I’ve pulled before, on the last round of KBS which means I’m out of commission at least for a day 🙁

    The workout definitely did a number on me…

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