CrossFit South Brooklyn

Established 2007

Back Squat | WOD 11.29.17

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Tempo Back Squat (30X1)

3 x 8

No pause this week, so go heavier than last week. The last couple of reps on each set should be challenging but never a grind.

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Exposure 2 of 8

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Not for Time:
50 Turkish Get-Ups

Alternate every few reps so you end up with 25 on each side. Use a dumbbell or kettlebell that is about 25-30% of your body weight on the top end.

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“Just that mental benefit of I can do things, I can carry things, I can pick things up off the floor.” That’s Coach Fox talking about the biggest benefit that our masters athletes can expect from the Fit 55+ program. Watch this Inside CrossFit South Brooklyn video about one of the coolest classes at CFSBK! 

Stay Strong, Mobile, and Able with Fit 55+

Fit 55+ is a strength and conditioning class for older adults who are not content to simply sit on the couch getting older. As the old adage goes, “If you don’t use it, you lose it.” Research points to development of chronic disease in older populations not as a consequence of aging alone, but as a product of decreased activity and less-than-healthy lifestyle choices. Fit 55+ to the rescue! All classes include a warm up, a weight-training circuit intended to build strength and bone density, and a conditioning circuit designed to improve cardiovascular health.

Know someone who might benefit from Fit 55+? Send them today’s post! 

DAYS & TIMES

Mondays at 11am
Wednesdays at 11am
Fridays at 11am

FIT 55+ WILL HELP YOU:

  • Build muscular strength and joint integrity
  • Increase and maintain bone density
  • Improve cardiovascular function
  • Improve balance, coordination, and mobility
  • Reduce your risk of falling (and be more resilient in case you do)
  • Maintain independence and improve quality of life
  • Train with a supportive community of your peers

Register Here!

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Yesterday’s Results Board: Rest Day
Run Lighter Tabata Times
The Rapid Rise and Spectacular Fall of London’s Greatest Bonesetter Atlas Obscura

Comments

  2. Tempo LBBS: 175 x 8 x 3

    Turkish Get-Ups: 25#x4, 35#x4, 40#x22
    Took much longer than anticipated.

    A little AG inspired work after class:
    10 C2B
    50 DUs
    6 C2B
    50 DUs
    4 C2B
    50 DUs

  3. 7am w/ Melo + Ro

    Tempo BSQ: 100x8x3. This is a 15# jump from last week’s paused squats and the weight seemed appropriate.

    Turkish get-ups (is this band name taken?): I got through 32 of the 50, starting with a 15# DB and going up to 20#. Obviously nowhere near 30% of my bodyweight, but I wanted to focus on getting the technique right. I have done these before, but not in a really long time. They’re so fun! I think they appeal to the dancer in me because they’re sort of choreographed.

    I’m trying to get my parents in here for Fit 55+!!

  4. 10am class
    BSQ
    205x8x3
    Felt smooth, light even.

    TGUs @ 50lbs (30% bw)
    Did these 2 reps each side at a time and took just over 20 minutes…good times racing Keith on a few sets

  5. wooHOO fit55+! love that we have this class

    Did a little fitness with Toni yesterday! Needed that. I am still feeling a little crazy with this chest/throat thing. Energy level is pretty normal, but it hurts to breathe heavy

    A) 100 seated calf raises w/ 45# plate on knees, completed in two sets

    B) Upright row: 75# 3×8, feeling slightly easier than last week, but still really challenging

    C) 3 RFT: 14 mins 11 secs | Rx’d
    3 rounds of:
    15 Handstand Push-ups
    15 Front Squats, 125 lbs
    75 Double Unders
    Performed with strict HSPU. Feeling good and glad I’m sticking to the plan. 8/4/3, 3/3/3/2/2/2, 3/2/2s and a single to finish.
    Squats: hard hard hard after Monday’s heavy BSQ! 8/7, 5/5/5, 5/5/5
    Doubles: 7/68, 25/25/25, 3/72 Good one. I definitely feel worse than Monday. No voice and so much mucus. TMI lol!

    D) TABATA alternating bicep curls (30#), 66 reps

    E) TABATA crossover lat pull downs (red), 58 reps

    F) Cardio: Run
    1 min hard, 1 min easy
    2 min hard, 2 min easy
    3 min hard, 3 mini easy
    2 min hard, 2 min easy
    1 min hard, 1 min easy
    Made it 6 laps + 150M, so 3450M total, which i think is around 2.15 miles. Suprisingly running felt good.

  6. 8 am with Ro
    110# and they all were good and low. Maggie said my first set was fast so I counted to 4 instead of 3 in order to be on the right tempo. Extra pauses at the top for the last couple/few reps in sets 2 and 3. Needed extra breaths!
    40 Turkish Get ups with 15 lbs. I kept trying to do two at a time, keeping the DB up and then switching hands.

    Question: is anyone else considering going to Miami, January 11-14 (ish) for Wodapalooza? If you have already posted on Swole Sisters, I got ya. I’m thinking of honing in on a place to stay within the week so need a firmer count. If you don’t know what I’m talking about, ask!!!!!

  7. Yesterday 7pm Strength Cycle
    LBBS 265x5x3 – this is getting *so* heavy, I feel like my fifth rep is taking 10s on the way up. Send help.
    Press 137.5x5x3 – this is heavy, but I’m still comfortable that I’ll make 140.
    Chin-ups – 4 (unweighted) 3 (+10lbs) 3 (+20lbs) 4 (unweighted) just playing around with a pull.

    Monday 7pm NLWL
    Played with a bunch of power snatches, focusing on form and on nailing the second pull. Worked between 75lbs and 105lbs, so stayed in the 60%-70% range. Then did some 1RM press – 125×5, 135×3, 140×1, 145×1, 155F. My 1RM is 150, and 155 isn’t nearly there yet.

  8. short circuit
    3x
    4 CTB pull up negatives (:03 top, :03 down)
    100′ SA OH Carry (40, 45, 50)
    8ea powell raise, 10# @ 30×1 – HARD
    light hinging to sort out my hip/hamstring

    6 sets:
    :30 renegade row (20#), :15 rest
    :30 DB burpee, :15 rest (did these with stagger stance jump on the way in. felt great for my uneven legs and the weirdness in my hammy right now)
    :30 goblet sqt (16kg), :15 rest
    :30 box jump (20″), :15 rest

    averaged about 14-16 on rows, 8 burpees, 10 sqts, and 12-15 box jump

    THEN…. FSQ CLUSTERS!
    gave myself lots of time to rest but I underestimated the volume of short circuit. was intending to stay with triples today but failed my third rep of second mini set so I switched it up:

    3x : {2-2-2} FSQ @ 21×1 @ 145#
    Rest :20 between doubles and 3 min between clusters

    Ended up with {3-2F} {2-2-2} {2-2-2} {2} to balance out for my fail.
    Will attempt with 150# for doubles again next week. Maybe 4x 2-2-2 or 3x 2-2-2-2. The pause is definitely a factor here.

    Then TGU fun… did about 4-6 with 30#, 6 with 35#, and 8 with 40#.

    About 30 min of mobility/recovery later because my lower body is feeling very creaky/stiff/crunchy — eccentric knee flexion, adductors, sciatic floss, hip flex+knee ext with ball, hip ext lift off, hip CARs, couch stretch, and elbow CARs. Woo!

  10. 5:30pm with Lauren and Keith

    Tempo BSQ were very helpful. Lauren helped me do some focused practice on getting the depth I’m not used to but have been working on. I started with 100# on the bar, but went down to 75# for the second and third sets because she made a good point that I’ve been training my squats probably to slightly above the depth I should go to, so it’s going to feel heavier getting all the way there. I think by my third set I had good form, tempo, and relative ease. Going to keep the weight the same next week to really drill in getting lower.

    Turkish get ups were …fun? …Complicated choreography? …Excellent for practicing balance and shoulder strength? I think I did just under 50, 10# dumbbell. I’d like to practice these again soon.

  11. Tuesday with Whit
    Excited to be working on HSPU stuff. Did the shoulder presses with #30s and a single hand stand with the four second tempo down per round. I do this at home but on an ab matt. Pretty excited!
    METCON was done in 14:15 with ring rows.

    Today with Lauren and Keith was awesome because I was able to do squats! I think I’m about 85% healed from my injury so was able to do the complete workout, just slightly lighter than I’d like to be at. But so so close and it feels great.

    Turkish get ups were very challenging for my leg so I kept the DB super light and got through all 50. Watching Brad do it with 100lb DBs was the most fun part.

  12. HBBS: wasn’t here last week, so I built up to something challenging.
    95×8
    100×8
    105 x 8

    I think I can stay at 105 next week.

    TGUs were surprisingly fun!
    10×15
    10×17.5
    10×20
    8×22.5

    Feel great! Even after an awesome AG strength and AG class last night!

    I think my body is back in service : P

  13. 115#x8x3

    Felt great. Probably too light but wanted to make sure I was engaging my core throughout the entire lift and not moving up in two segments. Lauren confirmed that everything looked good!

    6 TGUs @20# haha.
    Exhausted from a late work event last night and extremely busy day of work- got to class late and wasn’t really focused. Plus the combo of holding the DB up and looking at it bothered my trap and shoulder. If there’s anything I’ve learned in the last year about working out when I’m tired and not focused, it’s to stop. So I did and went home. 🙂

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