Tempo Back Squat (32X1)
5 x 4
Heavier than or same as last week. Should be challenging for the last couple of reps on each set but never a grind. Use spotters if you’re not 110% sure of your reps.
Post loads to comments.
Exposure 5 of 8
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For Time:
20-16-12-8-4
Hang Squat Cleans 95/65
Reverse Lunges 95/65
Push Presses 95/65
Post time and Rx to comments.
Photo courtesy of SuperCleary
Sign Up for Active Life Strength!
Get out of pain, stay out of pain, strengthen your weaknesses, improve mobility and movement patterns, all while getting stronger! This is a predominantly strength based class programmed very specifically to strengthen movements and improve positions based off of your individual needs.
The Active Life methods help athletes of all levels identify the root causes of their pain, injuries, and plateaus, and provide solutions for alleviating and eliminating those limitations through strength training, hands on treatment, corrective movements and program modification. As the Head Coach at Active Life Athletics, Coach Keith worked closely with the Active Life doctors as they developed the system, and led the charge of incorporating it into a gym model. Using those principles, this program will help you identify your individual weaknesses and limitations, guide you through the necessary strength and mobility exercises, and get you moving and lifting more efficiently, with less pain. A pain free athlete is a confident athlete, and a confident athlete is a dangerous athlete. If your goal is to look better, feel better, and live hard into your 80s, this program will help you set and maintain the foundation.
For more information on The Active Life, check out:
- @activeliferx on Instagram
- www.performancecarerx.com
- The Active Life on YouTube
Schedule
January 8th, 2018 – March 1st, 2018
Monday and Thursdays from 6:30pm to 7:30pm
2x per week for 8 weeks
Cap: 12 athletes
Cost
The cost is $160 per month ($320 total plus NY state sales tax). The first charge will occur at the time of registration and the second payment of $160 will occur automatically 1 month later. This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.
(Please note that you are committing to specific days and times and there be no refunds for any missed classes or late cancellations.)
What happens in class?
We will start with testing your single leg strength relative to your Back Squat, your Deadlift stamina relative to your absolute strength, your 1-arm carry ability, and your upper body pressing and pulling. You will then receive progressive strength work during each class to address your weaknesses based off of your test results.
In addition, we will identify your general movement limitations through mobility and flexibility assessments. Each athlete will receive an individualized “Not for Time” piece to complete as a warm up/cool down for CrossFit group class or during standardized warm-ups to address these limitations through corrective movements, stretches, and holds.
Strength movement structure will be:
- High Rep Back Squats or Front Rack Box Step-Ups
- High Rep or Heavy Deadlifts
- 1-Arm Farmer’s Carries
- 1-Arm High Pulls
- 1-Arm Strict Presses
- Strict Pull-Ups
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Yesterday’s Results Board: Rest Day
Neuroscience Has A Lot to Learn from Buddhism The Atlantic
How to Pick the Right Warm-Up Weights Catalyst Athletics
7am w/Brett & Ro
Tempo LBBS with Gabby!
125x4x3, 135×4, 140×4
This all felt great w/room to go heavier. Good tips from Brett on playing around with my line of vision to help keep my chest up & not lead up with the bootie so much.
WOD: 14:35 @ 52#
I’m glad I scaled for many reasons:
-My goal was to finish under 15
-Cycling cleans for the first time ever! Couldn’t keep my hookgrip in but my tiny child hands could still hang on for like 6-8 at a time!
-Push presses didn’t wander into push jerk territory
-Any heavier and I think I would have legit tipped over on the reverse lunges (wowwow wtf these are hard!!!)
Trying to get down the stairs to the subway after was a real comedy bit.
Yesterday 10am
BSQ
205x4x5
Metcon Rx’d
16:some
Felt murdered.
7am w/ Ro + Brett
Tempo BSQ: 115#x4x1 / 120#x4x2 / 125#x4x2. Was great lifting with Christine—wouldn’t have gone up to 125# otherwise!
WOD: Oooooh boy. Decided to go RXed and paid for it! Hit the 18:00 cap after the round of 12 + 5 cleans. That first set of 20 was just demoralizing, and seeing everyone around me already onto the next round when I still had a ways to go definitely got in my head. Mostly my breaks were just WAY too long…because it was hard, but also because I decided before I started that I wasn’t going to finish by the cap ( = attitude problem). Still, this weight is definitely doable and I’m glad I went for it!
Yeah Rx! You looked super strong throughout. Virtual high five and admiration for having the guts to go for it.
Ditto kiddo! Your reps looked solid – but i hear you on the mental game. Glad you went for it!
I just salute you all for doing this. I, uh, decided I didn’t want to do anything of the kind while hung over. :/
Tempo LBBS: 195 x 4 x 5
So many sets. Hard, but happened, so probably just the right weight.
WOD: 10:20 Rx.
Went in with plan of just break up as needed (bail when I have 2-3 reps left in the tank) and mildly strategically to maintain larger sets (especially with lunges). Went unbroken from the cleans into the lunges for 20s, but then broke up after that as needed. All push press in two sets except for 4s. This was tough, but I really do like workouts like this with the glimmer of hope of descending reps.
Like Kate said, those subways stairs were much harder today than usual. I can only imagine tomorrow…
7am with Brett and Ro
Tempo BSQ with Kirby! 115x4x1 / 120x4x2 / 125x4x2. This felt appropriate, had some gas in the tank. Depth was a liiiittle short on a few reps but the last set I think both depth and tempo were good.
WOD – Is there some kind of remedial class for counting plate weights? About once a week I think I’ve loaded one thing and then realize I’m totally off. I intended to scale this to 55# and halfway through the first round of cleans was thinking it felt super light… because I’d put 45# on the bar. Finished in 12:30, still thankful to have gotten a good workout – just annoyed at my counting skillz. On a different note, those front rack reverse lunges are no joke, ya’ll.
Did short circuit yesterday
That was definitely one of the hardest classes that Brett has run. Components of Metcon were basic, so you could really challenge yourself. I’ve never been so out of breath and fatigued from a DB OH hold!
24 minutes :40 work, :20 rest
Sled push
Wallballs
DB OH hold (heavy)
reverse weighted bear crawl…brutal every time
box jumps
sand bag holds
Gotta love short circuit!
7 AM w/ Brett and Ro
Tempo BSQ w/Kate
135x4x3
140x4x2
Moved pretty well and enjoyed mine and Kate’s scientific discussion about back squat variations (“I wonder what the difference in muscles used is…there must be a difference, right? Oh well”)
Metcon in 18:33 w/ 52# (cap was 18 but was on my set of 4 so powered through)
Ooof. Proud of moving through this methodically. Split up the work whenever I felt I had 2 reps left in the tank. My heart rate spiked around the set of 16 so took about a half a minute to get it down a bit so I could continue.
Power cleans were (not) surprisingly the limiter for me. Every WOD that includes cycling light power cleans has me winded by the 4th or 5th rep…
That.was.brutal.
Noon w/ Arturo
225# on Squats. Room to grow there.
On WOD, hit cap after finishing the round of 4 on the squat cleans. Did 65#. Should have moved more quickly through round of 20 and 16 — I could have finished I think.
10am w/ Brett
Tempo BSQ trio w/ Keith & Krauser
185 5 x 4 felt good, haven’t squatted in a while.
Metcon Rx’d: 14:15
Felt good. Probably could’ve made it hurt more in the round of 8. However, I accidentally did sets of 9 on the first two movements in that round. Too used to 21-15-9. Doh!!!
I attribute feeling so good during this workout to my Ashiatsu session w/ CFSBKer, Kristin Cheng, at Gotham Holistic! I HIGHLY recommend Kristin’s services. I have serious tension around my scapula, and Kristin is masterful at helping me get to where I want to be. It will take some time, but so worth the commitment. A++ (Kristin has cards at the front desk… grab one and get there)
Terrible sleep last night — hit with a sinus infection or something similar. Throat was so scratchy and uncomfortable. Very congested today. Debated just resting, but I don’t feel bad energetically, so decided to stick with the plan — which was to do aerobic work anyway!
wu: 2x
1:00 ea banded clamshell hold
:30 ea band psoas march hold
glute bridge stuff
8 push ups @ 31×1
a1. Split Squat @ 30×0
bw x 8 ea
15# each hand (farmer carry) x 8 ea x 4L, 2R
*this feels better than it used to (yay!) but that L side is such a struggle.
a2. SA Ring Row Iso/Ecc @ 21×4
*up with both arms, hold :04 single side, lower :02 single side, reset
4 x 5L, 3R
b. Conditioning — with guest star Jess Fox! I was so happy to wrangle her into doing these with me. So much more enjoyable with a fitness buddy! Everything done at a sustainable effort, around 80-85%. Made more difficult by not being able to breathe through my nose. 6 min transition/rest time between each.
10 min
30 DU’s
8 OH db walking lunge @ 35# each hand
8 TTB unbroken
(5 rounds + 38 reps)
10 min
4 push jerk @ 105#
8 GHD sit up
10 cal row
(4 rounds + 7 reps) – lots of transition walking, which was fine for today. would be different if equipment was all closer together.
10 min
2-3 muscle ups
7 FSQ @ 85#
9 cal bike
(3 rounds + 9 reps)
muscle ups: 3 unbroken, 3 unbroken, 2-miss, 1-miss, 1-miss.
these are feeling better! my swing is cleaning up, hips getting really high. on the last couple reps I started to remember/feel transitioning “through” the rings, forward, as opposed to think about getting up and over them. very helpful. happy to hit 2 sets of 3 b/c i’ve been sticking with doubles in workouts recently.
held a whopping 50 rpm on the bike. it was what i could manage today.
7:30 with Melo and Keith!
Squats: went up to 145 and stayed there. Two seconds in the bottom feels like an enternity.
Wod RX In 13:35. Quads on fire! I liked this one 🙂
Ps. I meant eternity. iPhone typo. Not a total fool. Lol
Man, just re-signed up for AG strength! I can’t afford another accessory strength course— but I was just telling Ro I wanted an AG Strength course for legs (Ro: “strength cycle”) but this seems like a place I can get that pump and not force myself to squat more than 160# 😀 anyway… I might try active life strength next cycle and eventually work my way up to strength cycle 🙂
HBBS: 110x 3x4reps, 115x2x4 reps
I wanted to go as heavy as Kirby did this morning, but I have a sticky spot and I’m not that strong!!
Wod: 15:14 rx (62#)
Keith and Lauren recommended I do it rx. Not said I might not finish, but to give it a go.
That was motivation to finish!!
12-7-1/ 10-10/ 5-5-5-5
8-7-1/8-8/6-5-4
11-1/12/4-4-4
8-7-1/8/4-4
4/4/4
I could have pushed harder, but so worried about red lining I kept breaking t up. I need to go all out more often… I think I can do more!!
Bye!