Tempo Back Squat (32X1)
3 x 8
Should be challenging for the last couple of reps on each set but never a grind.
Post loads to comments.
Exposure 1 of 8
10 Rounds for Time:
1 Strict Pull-Up + 2 Kipping Pull-Ups + 3 Chest-to-Bar Pull-Ups
12 Russian Kettlebell Swings 24/16k
The Pull-Up complex should be challenging. Try to stay on the bar for all 6 reps! Scaling options are:
- Bands as needed
- 1 Jumping Pull-Up w/3 second negative + 2 Jumping Pull-Ups + 3 Jumping Chest-to-Bar Pull-Ups
- Any combination of 6 unassisted Pull-Ups
Post time and Rx to comments.
“That ecosystem is only as healthy as how biodiverse it is. So for us, what that biodiversity means is having a variety of programs, which is kind of like a variety of niches for people to explore.” The newest installment of CrossFit Journal‘s Inside CrossFit South Brooklyn is out, and this time the focus is on all the different programs we offer our members. This one is jam-packed with fun footage from the gym and some incredibly cool drone shots of the neighborhood. Enjoy!
Catching up with Inside CFSBK
CrossFit HQ has released some awesome videos about our humble gym over the past couple of weeks. Afraid you missed one? Fret not. Let’s recap!
- Diapers and Dumbells
- CFSBK’s Group Class Coaching Expectations: Part 1
- The Docs
- CFSBK’s Group Class Coaching Expectations: Part 2
We’ll be running on a modified schedule over the next few days. Here are the details…
Today, November 22nd
CrossFit Group Class: 6am, 7am, 8am, 10am, 12pm, 4:30pm, 5:30pm
Short Circuit: 9am
Diapers & Dumbbells: 11am
Fit 55+: 11am
AM Open Gym Membership: 6am-1pm
Starting Strength: 6pm, 7pm,
Next Level Weightlifting Club: 6pm (rescheduled from Thursday)
CrossFit Preteens: 4:30pm
Thursday, November 23rd (Thanksgiving)
CrossFit Group Class: 9am, 10am, 11am
AM Open Gym Membership: 9-12pm
Everything else is cancelled.
Friday, November 24th
Short Circuit: 9am
CrossFit Group: 10am, 11am, 12pm
AM Open Gym Membership: 9am-1pm
Fit 55+: 11am
Open Gym: 6-8pm
Diapers & Dumbbells: cancelled
Starting Strength: cancelled
Yesterday’s Results Board: Rest Day
Is The Stupidity of Our Age Unique? Current Affairs
The Female Weightlifters from One of Iraq’s Most Notorious Neighborhoods Washington Post
Lauren M. says
Looks like the WaPo link is currently pointing to Pocket. Here’s a direct link to the story for those who are interested! https://www.washingtonpost.com/news/in-sight/wp/2017/11/06/the-female-weightlifters-from-one-of-iraqs-most-notorious-neighborhoods/?utm_term=.c537dcc46db7
LOVE the video series that CF.com is doing on CFSBK! So cool.
Metcon Rx in 9:20
The videos remind me how fortunate I am that when I was first interested in CrossFit, CFSBK turned out to be the gym closest to me. That was my sole criterion in deciding where to give it a shot.
Really can’t wait for the Fit 55+ one!
Allie B says
After 3.5 years of CrossFit, I might have my first injury!!!
The muscle by my spine in the middle of my back is tender to the touch, is slightly painful when I breathe or bend over, and hurt when I rolled it, unlike the good pain I feel when I roll muscles out.
I’ve iced it, taken Advil and Tylenol.
Do you think it’s a strained muscle?
I felt it on Monday, took a rest day. Went to AG strength last night and survived, but really felt it and couldn’t make up Monday’s workout after.
I probably should not do today’s workout, right? Does anyone else have any suggestions or ideas what it is??
I have literally never pulled or strained anything!! I am so sad.
David osorio says
Allie, if it’s tender to the touch and painful to move around then perhaps you strained a spinal erector, you’d have to show me to confirm. Regardless yes, take a few days off and return at soonest when it’s a dull discomfort but is pain free, not tender to touch, feels fine moving around. Give it 2-3 days at least then check in with me via email or text. It’s the kinda thing where proper rest and recovery goes a long way and where trying to work around it can exacerbate things easily.
Allie B says
Thank you so much, David! Man, this stinks. :/
kate tk says
Tempo LBBS: 95×8, 105x8x2
105 was perfect, plenty left but plenty for today. This tempo will be an adventure week by week. Also, are we supposed to be doing these high bar? Or does it not matter?
WOD: 13:57 scaled to 6 jumping pull ups, 6 pushups, rx KB
I thought I might be able to do a chin up + banded pull up situation, but the push ups of course killed any chance of that. Still, 60 pushups from my toes is hella good for me! Mostly did these in 2s. Elbow felt better today, nothing gnarly like yesterday – going to keep icing though. Did one kipping pull up after the WOD just to confirm I still indeed have ONE. It was a long way up to the top but we got there. Phew.
Back squat: 100x8x3
Kept it conservative to start because I missed so much squatting last cycle. Lauren noticed I wasn’t pausing long enough at the bottom on the second set so first set probably wasn’t done to the true tempo.
WOD in 16:45
Did 1 pullup or chinup, 2 pullups, 3C2B. So sad I had to switch to chinups after three rounds (and squeezed in a fourth strict pullup in a later round). I really thought I could do more because of AG Strength. Maybe I’m just tired. Haven’t taken a rest day since Friday. Needed rest before the C2B and had to do them as singles after the third or fourth round. Had a few reps that weren’t legit, but didn’t no rep myself. Broke up pushups from the start as 4-4, then had to do 4-2-2. KBS were grippy.
Sarah Costigan says
430 with Lauren!
This new back squat tempo had me crawling out from under the bar. Stuck to #135 across the board. It will be interesting to see what changes in 8 weeks. Thanks to Samir and Rob for keeping me honest with the tempo.
Did the prescribed pull-up complex as follows
1 strict pu+ 2 butterfly’s, break, 3 c2b butterflies.
Stuck with this and it felt good
Pushups were hard but consistent. This was a fun workout to work on many things I need help with!
Then, made it traffic free all the way up to my parents for a weekend of food, and family. Happy thanksgiving to everyone!!🦃