Tempo Back Squat (20X1)
3 x 6
Heavier than last week.
Post loads to comments.
Exposure 7 of 8
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Performance
For Time:
21-15-9
Front Squats 135/95
Ring Dips
Fitness
For Time:
21-15-9
Front Squats 135/95
Push-Ups
Post time and Rx to comments.
Congrats to Coach Nick who won the 40+ men’s 8 at the 3-mile Head of the Charles race by 16 seconds. You may have seen him on the erg a lot lately – it’s all been just for this race. More photos from the race can be seen here.
This Sunday: CRASH-Bs Kick-Off Meeting
Want to learn from the best and train for the CRASH-B World Indoor Rowing Championship? Olympian Coach Nick will prepare participants in the months leading up to race day, which is February 25th, in Boston. Come to Coach Nick’s kick-off meeting at 12:15 on Sunday, October 29th in the Annex. This meeting is open and free to anyone who’s “erg-curious” and wants to learn more about what’s involved. There will not be a workout.
Here’s some basic info:
- The events at CRASH-Bs are individual
- You don’t have to be a CFSBK member to participate—so tell your non-SBK friends! (If you have any!)
- The group will get together for three technique clinics (each of which will conclude with a workout) and three or four races
- Participants will do the workouts on their own
- Nick will provide programming and support—including video analysis of your technique—throughout the program
- Anyone can join—there is no minimum performance requirement
At the kick-off meeting, Coach Nick will explain the program in detail.
Send Coach Nick an email at Nick [at] CrossFitSouthBrooklyn.com if you plan to show up or if you have any questions.
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Yesterday’s Results Board: Rest Day
A Lazy Person’s Guide to Happiness The Atlantic
The Boring Part of Weightlifting: Recovery & Restoration Catalyst Athletics
Nick’s such a stud
34 strokes/min is my 250m sprints
6am FoxFit + JB
BSQ 250x6x3 5# jump this week
WOD – 5:23 Rx
FSQ: 21, 9-6, 9
Rings: 12-5-4, 5-4-3-3, 3-2’s
Dips fell apart quick.
For those who don’t already know this, Nick is crazy. Don’t let his mild-mannered facade fool you. Anyone who has ever been coached by Nick while on the erg can attest to his roar of “MAKE THE ERG CRY!”
Good day at OG today! I was feeling a little discouraged earlier in the week because on Monday my shoulder felt worse than it had in several days. I’m realizing that’s almost certainly because I spent 6 hours on Amtrak that day. But yesterday and this morning…sooooo much better.
1) 15 min NFR
0:45 bar hang
8 A-T-Y-T with crossover symmetry bands
8/side one-armed DB press, 10#
10 blackburns
I know KHarpz is reading this, and the last time I saw her I had not been cleared to do DB press because even at the 10# weight, I was still feeling enough discomfort that we decided to be cautious. But because I was riding a little wave of good feeling, I decided to give it a try again. Fine! I felt maybe a 1/10 level of discomfort at first, and discovered that as long as I moved slowly and with intention, even that went away and I could do these pain free. So exciting!
2) FSQ, 4×18 @78#
Well, I guess at least I graduated from sets of 20. 18s are still a grind though!
3) 2 RFT
0.5 mi assault bike
200m (est.) two-arm farmer carry, 16kg KBs
25 box jumps, 20″
Came in planning to do more like a version of the 21 min NFR work from Monday’s group class, but due to my less-than-perfect time management skillz, I realized I had only about 10 minutes for a metcon. 608 was pretty packed this morning so I went with this one because it doesn’t take up much space inside the gym. 9:49. I’m not sure how this compares with the last time I did this work (with a different farmer carry weight), since the clock got reset on me last time. But if I go by the Fran cough I had for several minutes after I was done, I worked harder today than I did last time, for sure.
“For those of who don’t already know this, Nick is crazy” lol
I once saw “the great one” Row 60 minutes straight at a 1:43 split, only to crank it into the 1:30’s for the last 500m
#meatrobot
Considering the world record for 60mins requires a 1:38 split (not that far off) that is indeed freakish
Congrats to Nick! That is badass.
Yesterday did AG Strength followed by 2000m on the erg to get the heart rate up a bit. We’re three sessions into this AGS cycle and what a cool class! Totally different than anything I’ve ever done and I’m so excited to see where we all end up.
Today 7am with JB and Fox
BSQ @ 140. Definitely feeling heavier. The last few reps of that third set were slooooow but happy with a 5# bump from last week.
WOD – 4:36 scaled to 70# FSQ and knee pushups. I didn’t intend to scale this so heavily but I can’t do math and thought I was at 80#, then realized my error too late and just figured I’d focus more on speed. Live to squat another day!
Yezzzz Nick!
7 am with JB and Fox (another badass – crushing the air guitar this morning)
120# Tempo LBBS – a few high ones but most were ok. It’s heavy, maybe very heavy, but not super heavy. I’ll move up next week.
I went too light for me on the FS (52#) so I made a no putting the bar down rule and followed it. 5:56 with all Rx push ups. Then cash out. I’m beginning a new pull up ladder so did 2-1-1- strict.
Last night’s AG was a blast. Jumping bar muscle ups are so much fun but adding that swing just throws me way off. It was fun to get a feel for it with a heavy spot from Ro. This was incentive to work on pull ups too. The WOD was fun but it was supposed to be 1:1 rest ratio and I had Lynsey on my ass so had to motor! That was good for me though so thanks Miss Lynsey!
Longtime first time in awhile. Did OG this morning but today’s programming, joining JB for the WOD. Did squats 295x6x3 unbelted. Felt good but tough on last each set. Then did today’s performance WOD after starting on matador and realizing that I would ruin stimulus if I stuck with it switched to pushups. Took ~5:20. Jelly legs a bit at end of 21.
Congrats, Nick. Glad all those sweaty hours of you looking miserable on the C2 payed off!
9am marriage counseling
BSQ
275x6x2, 275×5
Racked it after the 5th rep. Wasn’t feeling the fire at all this am. Maybe use a belt next week.
Performance metcon as Rx’d in 5:42
A little slower than I figured this would be for me (figured under 5 for sure), but again I was pretty sluggish. FSQ were 15/6, 9/6, 9. Dips were 7/5/5/4, 6/5/4, 3/3/2/1. Bleh.
Nick will henceforth be known as Shorty.
10am with Brett
Squat
215 x 6 x 3- shallow on the last rep.
I’m always told ‘chest up Charlie’ when shit gets heavy, but today Whit gave me a different way of thinking about that and that was to keep my knees tracking forward for longer. Made a big difference to the first four reps of my last set.
WOD: 5:49 with 9-6-3 ring dips. Squats unbroken, ring dips mostly in 3’s. These are so hard!!
Stubbs?
squats with 10am class. poor time management this morning meant I didn’t have time for conditioning afterward.
WU: 2x
7 lat-retract-pull ring rows
:20 forearm plank
10 glute marches
8 alt cossacks
HBBS
(45×5, 95×5, 135×3, 160×2)
170x6x3
-heavy but much better mechanics than last week
-focused on solid brace and steady tempo through the whole descent
-a bit of knee cave and slight shifting, esp in beginning of third set
-overall good, but moving ahead cautiously. need to get my single leg work in over the next few days
cooled down with some hip internal rotation mobz, foot/shin stuff
later… 1.5 mile run home with penny, about 13-14 minutes.
at home: 4×6 STRICT knees to elbows
YAY CHARLIE on that squatting!!! good stuff.
Right leg has no power so opted not to do squats and did some tempo bench presses 31×3 @ 130. Didn’t want to go heavy without a spotter. These were smooth the whole way.
Did Cindy for a metcon
20:00 5 pull ups
10 push ups
15 air squats
Got through 9 rounds and 3 pull ups. Could have gone quicker but the air squats were so slow bc of my leg. Now it feels like jello going down stairs. Might have to forgo all squats for a bit if it feels dead in the morning! Yay!
CFSBK-Midwest
BSQ: 45×5, 95×3, 125×3, 145×6, 155×6, 160×6
Metcon: FSQ@#75 Pushups@#200 21-15-9: 8:08
Peter!
Slowly clawing my way through the week. Today was a drag yourself in sort of day, got in at about 6pm. Don’t like working out this late. woof.
A) 2 rounds
8 kb single leg deadlift each leg, hold 2 x 45#
15 GHD hip extensions
90m 1 arm overhead carry each arm 45#
5 DB squat press out, 5 second eccentric
*best its felt yet. SLDL are getting better
B)Modififed Jack : 9 rounds + 10 Push Press | 280 reps:
20:00 AMRAP:
10 Push Press, 85 lbs
10 Kettlebell Swings, 1 pood
10 Burpee Box stepup, 20 in
Subbed box jumps for burpee box step ups to keep the impact low and my heart rate up. That was a nasty sub! Definitely glad I did it though because I need to get better at burpee/box jump variations. Found a good rhythm and pushed as much as I could today. Knees feel great! Will start running/jumping next week for sure
C) Cardio:
10 min bike (hard): 122 cal (3 cal PR!), HR: 117avg/126max
10 min row (recover): 68 cal, HR: 116avg/122max
10 min ski (hard): 96 cal, HR: 133avg/136max
Happy with the small PR on the bike! Want to actually test this when im fresh instead of ded though. Plenty of opportunities. Held 13 cal/min for about 4 min and then dropped down to 12. Figuring out the ski finally. Cant quite “go hard” yet, so I did 10 easy/10 tough strokes to feel out the machine. Was able to hit 800-1000 consistently in the tough strokes after awhile so i’ll call that a win. Key was to get up on the toes cause im a shorty and to drop hips into semi squat/vs complete hinge (correct me if im wrong expert skii-ers, i’m learning here)
Overall happy with how today went and very stoked for my rest day tomorrow!
OH ya, AWESOME NICK CONGRATS!!!
6:30 super size crunchy peanut butter lovers class
Tempo LBBS: 135x6x2, 135×5
This felt heavy and I lost the tempo going into the last rep, so racked it.
Fitness WOD: 5:26 @ 63# and push ups from knees. This felt appropriate for where I’m at right now. Have a lot of rebuilding to do after so much time off.
Dropped in to a little NLWC after.
Rack jerks (pause dip + split): 63x5x2
Rack jerks: 93x3x3
Still struggling to get my front foot out far enough!
Slow, humbling snatch work: 10 reps @ 53 from hang, getting to the hang from the top, spending a lot of time working to keep my low back arched and chest up. Frankie flagged some major rounding/posterior chain weakness. Not surprising given how hard heavy DLs are for me. More to work on!
RDLs: 73x5x6
Congrats Nick! You’re a machine and I want to seem as cool and collected as you seem on the erg. It’s that time of year where I’m contemplating doing crash b’s again…
9am with hubby.
Hbbs: 215x6x3
-felt better then last week’s 205!
Performance wod:
10:20 rxd.
-most dips I’ve ever done in a metcon and they definitely slowed me down. 1st round in 3’s, then doubles and singles. All Fsq easy and unbroken.
HBBS: 135
Felt good today!
Wod: 4:59 with pushups and 83#
Didn’t RX weight because I wanted to push myself fast with the true spirit of the workout.
Did 21 unbroken with a quick breath between 8-7-6
8-7 (dropped the bar)
9 unbroken
Pushups had some quick tests here and there
Had to skip ring dips because I am fried from AG strength!
Yesterday did 5 sets of 4 dips at 2011 tempo with 15#. Dips were not going to work!!
Also, did 3 sets of 12 weighted sit-ups at 27.5#. Cashout was also terrible!!
7:30
Hbbs: 155x6x3
Trying to keep that break at the top to a true one second /quick breath. Last rep on the final two sets was maybe a little longer 🙂
Fitness wod RX in 6:19. Push-ups were no good today.
Congrats, Nick! Incredible!
First time squatting in weeks. Tested out the knee so kept it light and worked up in weight.
95×6, 115×6, 125×6
All felt great!
WOD: 6:41 modified
Still nervous about squatting in WODS, esp fsqt so subbed 65# lunges for the front squats. 22-16-10 Lunges are not my forte so thought 65 would feel heavy but it didn’t. Did them all unbroken with one pause in the first two sets for a breath.
Ring dips (kipping): 12-9-6 (although I think I did 15 the first round by accident). Started off with 3s but quickly went to doubles and singles. Haven’t done ring dips in a WOD since last December so happy with today! I’m sure I will feel them tomorrow.