CrossFit South Brooklyn

Established 2007

Back Squat Test | “Helen for Houston”

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Back Squat Test

Performance
1-1-1-1-1

Fitness
3-3-3-3-3

Warm up and establish a new 1RM or 3RM. No tempo today!

Post loads to comments.

_____________________

“Helen for Houston”

3 Rounds for Time:
400m Run
21 Kettlebell Swings, 1.5/1 pood
12 Pull-Ups

Post time and Rx to comments.

IMG_5284

Helen for Houston

For today workout, we’re teaming up with our friends at beyond the whiteboard to support their Helen for Houston initiative to help CrossFit Affiliates affected by Hurricane Harvey rebuild their gyms and communities. CFSBK will donate $1.50 for every round of “Helen” completed at the gym on Friday and Saturday. You must post your workout results to the comments section of today’s blog post in order for your work to be counted. As beyond the whiteboard says:

It’s important to remember that the people who own and run these affiliates are small business owners. They are not part of a big globo gym system. It’s your mom-and-pop gym that happens to be the best gym in the area. If you’re a member of a CrossFit Affiliate, then you know what we are talking about. This is their passion project.

100% of money raised will be donated to affiliates in the Houston area who need help. Join us this week for #HelenForHouston. Helen is one of the most popular benchmark workouts in CrossFit and has been done over 126,000 times on btwb.

As an added bonus, BTWB will be picking three random blog commenters today and giving them their choice of CFSBK merch (hat, shirt, socks, whatever!) as a thank you for participating!

Additionally, we’ll have a computer set up so you can donate to this and other relief organizations like the Red Cross, UNICEF USA, Houston Food Bank, and Texas Diaper Bank if you need that extra nudge to donate to any organization providing relief. Every little bit helps!

This is a  good time to recognize that staying fit makes us all better citizens, more equipped to help ourselves and those in need in times of crisis. So come on in today or tomorrow, do your best “Helen,” and don’t forget to note your results on today’s blog post!

TODAY: Prospect Park Potluck

Celebrate the end of summer with your CFSBK buds. This afternoon, CFSBK will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, toss the ol’ pigskin, and hang out with your gym buds. What better way to celebrate Labor Day weekend?

We’ll be on the hill south of the Picnic House from 2pm on. Bring a dish or drink to share. Friends, family, and dogs are, of course welcomed. We can’t wait to see you there!

_____________________
Yesterday’s Results Board: Rest Day
The Real CrossFit Fight T-Nation
Single-Minded Devotion to a Task Zen Habits

Comments

  1. Early late post, from yesterday’s OG!

    5 min EMOM
    strict muscle-up practice.
    I got the furthest in the transition yet. Turned over but i still can’t get my wrist to transition properly. Very frusterating, but these small amounts of skill work are definitely helping!

    Pwr clean + pwr jerk
    125(3)
    140(3)
    150(3)2

    Clean deadlift (:3 pause in pwr post)
    5(5)@ 165

    Build to heavy front squat
    #205
    This felt like the heaviest weight ever. I was gonna jump but I barely made it out of 205 alive so I called it a day.

    Metcon
    800m run
    21 cal row
    25 burpees over bar
    20 clusters (80)

    Did this with Phil and Ryan. They smoked me, and I lost it during the clusters. It always helps to have ppl to push yourself with especially weeks when the energy isn’t there. It’s been a long week of working out due to me taking two weeks off 😳
    Time to get My butt in gear for Flex!!
    Off to a weekend of hiking and hanging with all my peeps! Happy Labor Day!

  4. 8 AM with MeLo and JB
    Back squats:
    5×45
    3×95
    3×135
    1×185
    1×195
    1×207 (f)
    1×207 (pr)- didn’t drive up on the previous attempt.
    Helen: 3 rounds: 400m rows, 20k bell, 8 pull-ups per round in 10:57.
    A meaningful one for sure.

  5. 9AM
    #115 :: 3-3-3-3-3 :: backsquat
    *Helen For Houston*
    7:46 (dropped pull-ups to 6)
    Running after the back squats felt similar to what sloth might feel like crossing a road.

  6. Achievement unlocked: Crossfit in 3 cities in 1 week.

    I called it…River North did a long partner metcon today. It was…partner Murph! Chipper style (i.e., no breaking the movements into rounds), both partners do both 1-mile runs, and with hand-release push-ups. 😳

    I started out Rx but ended up scaling about 2/3 of the way through the pull-ups and the push-ups so my partner wouldn’t be waiting for me the whole time. She still did more than half the upper body work (to give myself *some* credit, she was scaling from the beginning) and I tried to make it up on the back end by doing a few more squats.

    38:33. Murph is still gross even with a partner!

  7. 8am

    Brad –

    Wasn’t feeling it for the 1RM test today…so

    205×1
    255×1
    285×1
    305×1
    305×3

    Then did Helen 75x

    Time: 11:09 Rx…gotta run faster

  8. Hey guys,

    First, I want to say thanks for welcoming me while I fill in the last few weeks. I’ve had a blast so far!

    Second, I wanted to reach out to see if anyone was interested in helping us out for Flex on the Beach on Saturday, September 16th. There are about 5 or 6 SBK teams signed up already, and we would love to see even more of the community come out and be a part of the event.

    It is on the beach on Long Beach, NY, which is about a 45 minute drive or train ride from Atlantic (LB train station is a few blocks from the event).

    As a part of the crew, you’ll help us with checking teams in for registration and at each event, gathering score sheets, and maintaining some control over the chaos as hundreds of teams compete and celebrate with some exercise in the sand and sun. You’ll also get a meal voucher and some gear and discounts for the vendors on hand.

    If you’re interested in helping out, you can let me know in person or shoot me email at kvanwickler@gmail.com.

    Thanks guys!

  9. yesterday, 7am with lauren – Helen for Houston in 11:2X??
    (scaled to blue kb, jumping pull-ups from stool)
    thank you for doing this, cfsbk

    [also PR’d back squat 1RM at 135
    and helped spot Jaime & Molly while they BOTH ground out incredibly strong PRs!! inspiring]

  10. 10am w/ Melo + JB
    Partnered w/ Kate Tk and Aaron (who both crushed it) for back squat testing. Worked up to 165# which is my most recent 1RM (from quite a while ago, pre-injury). Failed 170# twice…bummer because I was really hoping for a PR today! I still think the tempo work has been a tremendous help. Kate is an excellent lifting partner…great cues and kept me calm. Now I just need to remember how to do a quick (i.e. normal) descent 🙂

    Helen in 11:51 RX. Pull-ups felt great today! Broke them up into sets of 4 from the beginning. I’m still a slow runner.

  11. 10am with MeLo and JB

    Backsquat #110 (3-3-3-3-3); didn’t PR but encouraged Jenny and she PRed at #110! Does it count :-)))))?

    Helen for Houston: 12:50, w/ jumping pull ups the last round.

    Thank so much CFSBK for doing this, proud to be part of the community!

  16. Dropped in at Hudson barbell (Railroad Crossfit)

    No Helen for Hudson 🙁 awesome job, everyone!

    Hbbs: 5 sets of 12 at 95 (don’t like to go heavy on my own)
    Single arm upright row: 15# 3x 10
    Internal rotation seated thing: 10# 3×10

    Then did 10am class
    Awesome coaching. The class did several warmups all structured around the workout. So cool!

    3 rounds:
    3:00
    200 m row
    20 snatches (45#)
    amrap pull-ups: (8 each round)
    Rest 4:00

    Fun! Gym is closed tomorrow so I’m going to have to do something at home!

  17. 6am with Lauren yesterday

    Hit 380 on back squat, failed 395. PR is 410, but I had a suspicion I wouldn’t hit that after Tuesday’s front squats. Seems like my squat has lost a step. Hopefully will be back in PR territory after another cycle.

    Helen in 9:48 Rx. Was surprised to see when I punched that into BTWB that it’s a 1:12 PR going back all the way to April 2015. So at least I hit one PR today!

    Off to the beach for LDW! Hopefully will find a place to drop in for Clean and Jerks on Sunday.

  18. 6am with Lauren:
    BSQ – up to 235. matched an old PR. looking forward to breaking through this in the near future.
    Helen: 10:09 RX
    I think this was a PR – last time I did it was in New Orleans during Mardi Gras 2016 – my focus was on hurricanes & beignets, no idea what my time was

  23. 325 back squat, which is a 15lb PR. Def felt like there was a little more in the tank, which feels great.

    Helen, 10:31rx. Missed a PR of 9 seconds from 4 years ago. I blame that on the excessive amount of tequila last night.

  24. 11am with JB and Whitney (welcome back!)

    First time back squatting in 8 weeks because Wednesdays haven’t worked for me. Still got a new 3 rep max at 110# which was cool.

    Helen = good reminder on breathing! Scaled to 12kg kettlebell and jumping pull ups. Finished in 12:38.

    Other Hurricane Harvey donations made to Center for Disaster Philanthropy and the Harvey fund at the Greater Houston Community Foundation – both are organizations I can vouch for and recommend giving to. They both take a long view in helping communities bounce back, helping with some short term recovery efforts but also longer term rebuilding strategies.

  25. Hey!! Here are some other links tooooo if you can’t make it in today…

    Portlight – helping people with disabilities in need during Hurricane Harvey
    http://www.portlight.org/hurricane-harvey-announcement.html

    Central Texas Food Bank
    https://www.centraltexasfoodbank.org

    Montrose Center – helping LGBT community during Hurricane Harvey
    https://my.reason2race.com/DNicol/HurricaneHarveyLGBTQDisasterReliefFund2017

    American Humane – helping to rescue animals during the Hurricane
    https://secure2.convio.net/aha/site/Donation2;jsessionid=00000000.app277b?df_id=7230&mfc_pref=T&7230.donation=form1&s_src=FY18RESCUEHOUSHPSLIDER&sub_src=homepage-matchov&NONCE_TOKEN=6121205B895C7ECDAA503075D393A654

    Thanks y’allll xo

  26. 10am w/ MeLo and JB:

    Back squats 185-190-195-200-205, which matches a 1 RM from June. Things felt ok today, but definitely lots of room to improve here. Still trying to find normal rhythm after all the tempo work.

    *Helen for Harvey* 11:30 Rx. Good note from JB to use the kb swings as active rest.

  27. 10am w/JB & Melo

    LBBS: 45×5, 95×3, 135×2, 155, 165*, 175*, 185*, 195F
    These felt really good! I think I have 195, just really let go at the bottom. Awesome to share the bar with Aaron and Kirby (Kirby, you have that next jump!!)

    Helen for Houston: 11:06 with jumping pull ups
    Was going to try for 6 pull ups per round, but lots of traffic on the rig made jumping easier. Faster runs than usual, but not by much.

  28. BSQ pr’d 150lbs! Felt like I could have kept going too 🙂

    Helen for Harvey – 13:25, scaled to the blue KB and jumping pull ups.

    Followed it up with some active recovery

  31. Helen: 8:01 RX
    Beat myself by 29 seconds! Stoked I had JBs time in mind. Was a good push. Hands gave out and dropped before the last set of 4. Shouldn’t have done that. Oh well! Will get em next time. Runs felt GREAT.

  32. 9:25 Rx about minute off my best, but Im heavier and haven’t been running so Ill take it. Was able to stay unbroken and smooth with the pull ups and swings.

  34. A) Strict Press- build to a max in 10 mins
    75-80-85-90-95-100F

    B) Strict Weighted Pull-up- build to a max in 10 mins
    10-15-2230-35

    C)Seated Box Jump- build to a max height in 8 mins
    18″, 24″, 30″, attempted 36″ but there was no way that was happening- landed on my knees.

    D) ‘Helen’ 10:43 Rx.

  36. Hi there, Friday 7a with Lauren

    Helen for Harvey:

    400 meter row, 21 KB swings with a scaled to blue kb and 12 jumping pull-ups from box, 3x at 11:10.

    came in mid-cycle and this is my first cycle so very new but feel encouraged. Sloooowwww and steady wins the race, right?

  38. Did the Back Squat and Helen for Houston workout yesterday at 7 AM with Lauren

    Managed a significant jump to my PR (thank you tempos). Got up to 210.

    Helen for Houston: 3 rounds
    11: 27
    20 kg KB
    6 strict pull-ups

  39. 8 am with Melo & JB

    170# BSQ

    Helen at 13:09, with 7 pull-ups each round. The run was slooooow–right hamstring has been pesky lately so did not push it. Also had to break up pull-ups a bit, but it was great to put AGS to good use, and I’m hopeful that full Rx pull-ups will be within reach soon.

  40. 9:30am at CrossFit by the Sea in NJ

    Partner workout with Morgan in 30:43. Rowing and Single arm DB thrusters

    900m
    100 thrusters 50/35#
    1750m
    100 thrusters 50/35#
    2750m

    Long sweaty slog, but a fun one in the end

  41. Back squat: worked up to 3×200. Knee was feeling a little off, but the bar was moving nicely!

    Helen: 7:45rx. 1 minute faster than last year—about 30sec off my best pr. Went to a dark place in the last round.

  42. StrongFit this morning!

    Sled pulls/crawls loaded at 70, 90, and 115, I believe.

    30 sec overhead hold with axel+90, then +120. Could stand up the yoke, but not stabilize at all.

    10 Banded sandbag squats with 60, then 80×2.

    5 min partner AMRAP with Jess over shoulder sandbag cleans (60#). 83 reps total. Jess is super speedy!

    10 min AB (:20 on, :40 off)
    C2B practice and banded mountain climbers.

    Reposting Helen from yesterday: 11:24 Rx.

  46. 1pm w/Bret & Whitney

    HBBS @117.5 – pretty happy with this considering I recently switched from low bar.

    WOD in ~14 mins with jumping
    pull-ups

    Great vibe in class today.

  48. Helen for Houston in 10:48 rx, about a 2 minute PR for me. Just tried to move fast, especially on the runs, but my pull ups fell apart quickly.

    as always, it’s amazing to be part of a gym with such a focus on community building and fundraising.
    on that note…

    This Monday (Labor Day) from 2pm on Grand Army will be donation 100% of proceeds from our “What a Relief!” cocktail to Hurricane Harvey relief efforts. We will also be offering $1 oysters from 2-7pm. If you are in town please stop by and have some drinks for a good cause! 336 State Street (Corner of State and Hoyt) 🙂

  50. BSQ: suuuuucked but learned some things about myself on the way, like “don’t do the bad things”

    Helen (first time!): 12:17 Rx’ed

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