CrossFit South Brooklyn

Established 2007

Back Squat | WOD 10.18.17

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Tempo Back Squat (20X1)

3 x 6

Heavier than Week 4’s 3 x 8

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Exposure 6 of 8

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For Time:
80 Wall Balls 20/10, 14/9
60 Calorie Row
40 Burpees

Can you do an unbroken set of 80 Wall Balls? How far can you go?

Post time and Rx to comments.

Welcome, Coach Keith!

By David Osorio

I’m happy to announce that Keith Van Wickler will be coming on to our coaching staff part time! Keith has been interested in being a part of the CFSBK team since before he stepped in to help out the recent coverage block and will now be on the coaching schedule on Tuesdays, Wednesdays, and Saturdays. Let’s give him an official welcome in the comments!

Growing up as an athlete in Oceanside on Long Island, Keith got an early start in coaching helping out with local youth sports and camps. He began focusing on fitness while training for rugby with powerlifting and eventually used a methodology similar to CrossFit before heading to Australia for a season. After a few injuries, Keith began CrossFit officially in 2010 while pursuing his Masters degree in Physical Education and began coaching at CrossFit Buffalo in 2011.

Since then, he has worked closely with a full spectrum of clients, from Regionals and Games athletes to beginners. Most recently, Keith has worked as the head coach at Active Life Athletics as they’ve developed the Active Life system. He now travels around the country giving workshops and seminars, while working privately with one-on-one and remote clients. Keith is honored and excited for the opportunity to help CFSBKers achieve their goals!

This Friday: Movie Night!

Come out to the gym for a Halloween-themed Movie Night this Friday, October 20th! We’ll be showing What We Do in the Shadows, a funny mockumentary about vampires with domestic issues. We’ll start the movie at 8:15pm, right after Open Gym! As usual, Movie Night will be BYOB and snacks.
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Yesterday’s Results Board: Rest Day
The Solution is Simple, But Hard CrossFit Journal (video)

Comments

  1. Tempo LBBS: 195 x 6 x 3
    Six felt far better than eight.

    WOD: 9:55 Rx
    Tried for unbroken wallballs (only because James did it, I’ll admit – probably not the best game plan). Made it to 68 and dropped – so close! Row stayed around 1000. Burpees were slow.

  2. 8am class
    BSQ
    265x6x3
    Wise to drop 10lbs from last weeks 8RM

    Metcon in 10:21
    Pleased with my score, even though I didn’t do max set of wall balls to open up. This is the type of workout that I tend to get lost in transitions/rests.

    WB – 40, 15, 15, 10
    Rowed around 1000cals
    Burpees steady until picking it up for the last 10.

  3. Ro’s music list this morning at 608 included Kris Kross followed by Marilyn Manson. Amazing.

    15 min NFR
    0:30 bar hang
    0:30/side overhead DB hold, 17.5#
    10 ATYT on Crossover Symmetry
    10 blackburns

    Then I wanted to get my barbell on since I’ll be at a hotel gym tomorrow:
    FSQ 4×20, 73#. Sooooo long!
    Suitcase DL, 3×10/side @75#

    That chipper looked terrible. I salute you all.

  4. 7AM w/ Ro + JB
    Tempo BSQ: 120#x6x3. Fine!
    WOD: 12:18 RX. I know wall balls can spike my heart rate so I broke them up into sets of 10 from the start. Was definitely among the last to finish them, so maybe this wasn’t the right strategy (or maybe my rests were just too long). Row probably could have been a little more aggressive but I was trying to “leave something in the tank.” For the burpees I was basically doing sets of 5 until the last 10. It hurt to breathe after this.

  6. This just in: I cannot do an unbroken set of 80 wallballs 😉

    I’m way behind on posting, but stoked that I’ve had a full week+ of workouts where I’ve (a) not had a concussion and (b) been able to turn my head. Also stoked to have started AGS last night – pull-ups, I’m coming for you.

    Today was back on the morning train at 7am!

    BSQ – 3×6 @ 135. This was the same weight as last week’s 8RM, seemed like the right spot. I was fighting for that last rep or two but it didn’t ever get super squirrelly.

    WOD – 12:13 Rx. WBs were methodical, my strategy was similar to Kirby’s – first set was 20, then 10s. Maybe could’ve gone a little faster but I was worried about having something in the tank for burpees. Happy with the row – kept it between 850-900 cals and a steady stroke rate. Thought I had more left when I got off the erg but MAN. Burpees. I knew I was in trouble after the first two. These were a slow slog, basically sets of 5 with much gasping.

  7. Congrats coach Keith. CFSBK has been great at replacing amazing coaches with amazing coaches. Having done a few classes with Keith I can tell he will be an asset to the community.

  10. 10am w/ Brett
    BSQ: 185 (6×3)
    10lb drop from my 8RM. Smart move. Last rep iiiinched along.

    Metcon in 11:00
    Went balls to the wall with wall balls unbroken — felt great.
    Finally discovered what it means to pace myself on the row — also felt great.
    But the voices in my head got to me on the burpees, as they always do. I need to stop being a baby and just keep moving…

    P.S. Welcome, Keith!

  11. 6 AM with Ro + JB

    Tempo BSQ: 200 x 6 x 3
    These were ok. Getting to that point where it’s a bit of a grind, so its more challenging.

    WOD: 11:30 RX.
    Wallballs were done 40-10-10-10. Kept the row at a steady pace throughout. I was moving pretty well until the burpees. As usual, I sandbagged and took much longer to finish. Overall, I’m pretty satisfied with these results.

    ———————–
    Make Up Posts

    Saturday 10/14 9:00 AM :
    35:30 RX. Partnered with Luke + Ghost (Much slower than us).

    This was a fun one. I like deadlifts and running so it was a good combo.

    Monday 10/16 6 AM:
    Press: 83 x 6 x 3
    Stiff-Legged DL: 163 x 6 x 3

    Slowly jumping up in the DLs. I did 145 last time. This was a bit of struggle because I bruised my right shin a few days before.

    WOD:
    7:15 @ 65#

  12. Congrats Lady Fox and welcome KVW!

    12pm with Arturo

    Tempo Squat
    205 x 6 x 3

    Felt appropriate. Breathing is hard.

    WOD in 10:53

    Wallballs 20-10-10- then 5’s with 1-2 quick breaths between sets. This is usually a good strategy for me, I think? I could probably have rowed harder but all I could think about was 40 burpees. I had one goal and that was to do them without stopping. They were slow as always, but I managed this at least!!

  13. Welcome Keith!!

    Mess of a training day for me. Think Sat + Mon took more out of me and my CNS than I initially realized.

    40 min walk to gym

    a1. BSQ:
    (45×10, 95×5, 125×4, 145×3, 155×2)
    165x6x3 @ 20×1
    woof. feeling out a slightly different method here and it’s inconsistent. Second set felt on the mark but third was a disaster. Lost tension and reverted to old habits. legs felt tired, but I think it’s the recovery, not the weight progression.

    a2. DB Bench @ 30×1
    30×8
    35x8x4
    hard, but good

    b. EMOM x 12
    even: :05 ring support, :05 ring dip negative (first few rounds just did a slow single rep)
    odd: 3 ctb pull-ups, blue band. some of these were chest near bar.

    I felt so weak on both of those today. it was kind of laughable. moving on!

    c. EMOMx10
    even: 10 wall ball v-ups 6#
    odd: 10 oh db rvrs lunges 30#

    d. 3 RNFT
    200′ single arm farmer carry 24kg L
    200′ SAFC R
    10 oh db lunges L side only
    8 ghd hip extensions @ 20×2

    tomorrow is a new day

  14. Yes, I did sneak that into last night’s post but I totally got a freaking muscle up yesterday! Thanks for the love guys.

    And welcome Keith!

  15. A) Performance Care: 2 rounds

    8 kb single leg deadlift each leg, hold 2 x 45#
    15 GHD hip extensions
    30m 1 arm overhead carry each arm 55#
    5 DB squat press out, 5 second eccentric
    2 x 5 sec 1 arm handstand hold
    *cant believe I can actually hold both of those 45ers in my hand and do these. it surprises me everytime. A little unbalanced but if I focus im fine. OH carry easy, SPO is PAIN FREE!!! 1 arm handstand holds are annoying only because i suck at them. I figured out to to stabilize and balance by the second set. Again, lockout and OH position is on Fackin point compared to what it was 2 months ago.

    B)3 RFT: 12 mins 18 secs
    3 rounds of:
    Row, 500 m
    12 Strict Handstand Push-ups
    12 Burpees
    Did a 500M row instead of runs. My knees are at 90% and I want to stomp this out once and for all! No impact for two weeks then back at it.
    Stayed avg 1:58-2:00 on row
    sHSPU: 4/4/4, 6/3/3, 4/3/3/2 —feeling stronger!
    Burpees fast as possible

    C) Tabata Alternating Dumbbell Bicep Curl, 20 lbs | 14,16,16,16,14,14
    #PipeCity

    D) 40 min Assault bike: 1 min on/1 min slow spin
    60-65 RPM for on
    27-21 RPM for off
    Calories: 328
    Avg HR: 127 bpm, Max HR: 147 bpm
    Was supposed to be a run. This royally sucked on the bike!!

  16. 530 with Lauren and Keith!

    After watching the 430 class, I certainly didn’t want to participate in this wod…but woah is me and I did

    Back squat
    #175.
    Kept the perfect tempo the entire time. Something I always skimp out on so I was happy with how that went today. No seating of the hips either!!👌

    Metcon
    9:08
    Did the wallballs unbroken. I really pushed myself here. I’ve never done that many but I was determined to go unbroken. At sixty I felt like I was cutting off my breathing source but o tried to neutralize my head so my windpipe wasn’t so extended which helped me control my breathing.
    Row maintained 950-1000
    Burpees just got through them. Last 12 I tried to really push it. Woof this left Me drained

    Muscleups woahs…..
    10 min e2mom
    I muscle up attempt
    Catching too low and can’t hold myself there😾
    Muscleup transitions
    Still have a lot of work here…..

  17. Congrats, Keith! Welcome!

    Congrats Jess! Waiting to see that IG post!

    Can almost do an air squat without any knee pain! Yay!

    Did 3×5 tempo DLs from a dead stop a 185#. Miss the days when I could do 185 in WODs.

    WOD: 10:32 with lots of subs

    Russian KB swings @24KG instead of WBs: 30-15-10-10-15. My hands were killing after my first set so had to break them up more than I wanted. Sarah C finished her WBs before I finished my swings. Incredible!

    40 Cal AB instead of the row: So slow. It took just over 4 minutes.

    Burpees: steady but had to be careful to not banging my left knee cap on the ground. Last week I had to step up off the floor from a burpee because of my knee so another improvement!

    Was sort of happy I didnt have to Rx this today because wall balls are my nemesis. Would have taken me forever. But it’s going to make them that much harder when I can do them again.

  18. I never post because of various reasons, but I was super proud of my 8:30pm metcon tonight – 9:23 RX.

    While originally excited about it and having read all these posts to see what timing would be realistic, I just went for it: 50 – 20 – 10 WB, steady 32s/m, and nonstop burpees.

    Tempo SQ: 185*6*3

    Thanks for everyone’s motivation by simply posting comments here ahead of time🙌

    Rex

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