BACK SQUAT / THREE-POINT DUMBBELL ROW SUPERSET*
A1) Back Squat:
4 x 10-12
A2) Three-Point Dumbbell Row:
4 x 10-12
Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.
*Warm up and then perform a set of Back Squat, followed by a set of Dumbbell Rows. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.
Post loads to comments.
Exposure 2 of 8
_____________________
5 Rounds for Quality (with as little rest as needed):
5 Ring Dips (22X2 Tempo)
5e Single Arm Dumbbell Thrusters (22X2 Tempo)
15 Calorie Row
Choose the load on the Thrusters and do sets across or build. Matador Dips are ok as needed, or scale to Push-Ups.
Post work to comments.
Marcus P. before (left) and after (right) the LFPB Challange
The Look, Feel, Perform Better Challenge Winners: 2nd Place
We’re so proud of everyone who recently completed the 2018 Look, Feel, Perform Better Challenge, our collective kick-start toward healthier nutrition and recovery habits in the New Year. Among the dedicated CFSBKers who rethought their diets, counted macros, and put in quality time with the foam roller, 3 women and 3 men stood out to us as winners, and we’re announcing them this week. We’ve also asked them to tell us a bit about the “secrets” to their success. Today we’re pleased to announce the 2nd place winners: Marcus P. and Liz M. They’ll each receive a 5-class punch card.
Marcus P.
Capacity test: start-10:25; end-8:40. The biggest change for me was healthy eating and sleeping. Regarding eating, I’ve always thought of myself as a veggie enthusiast but after the first lecture I realized how few I actually eat compared to the guidance. Trying to work those in took a good 5-6 weeks of testing new recipes to start to feel a good rhythm developing. Tracking the non-clean foods is also a great way to ease into tracking your food – I was hitting a lot of 2+ bad food days in the first month and it made me realize how much travelling impacted my eating.
On aggregate, I was surprised with the amount of crap I was getting through! Regarding sleeping, I’ve always been a relatively restless sleeper – routinely getting around 5 hours of sleep even though I’d be in bed for 8 hours. So I acquired a fitbit (as well as the mocking name “captain fitness” for wearing said fitbit) and started playing around with consistent bedtimes, winding down before bed etc and upped that to a solid 7. Regarding looking, feeling, and performing better, I think I’ve learnt some good habits and am feeling and seeing some improvements. The habits took a good 3 months to form, so I’ll plan to stick with it to see the real outcomes.
Liz M.
My before and after photos look pretty much the same to me, but I guess that’s deceiving. Looks much different to me in the mirror. I lost 12-14 pounds, 2 inches off my hips, 1 off my thighs, 1.5 off my waist, and 1.5 off my mid-back (read: back fat). My face definitely looks thinner, my chest and shoulders look more defined, and all of my usual pants are now too big. That would be annoying, but I have a bunch of brand new jeans in my closet that were too small when I ordered them and I was too lazy to return that now fit! I love retroactively not wasting money. I had plenty of energy for whatever I wanted to do, stopped having a glass of wine every night and slept much better.
On the flip side (that I am spinning into a positive life lesson), I’ve been feeling really down and stressed for the past 2-3 weeks, and backslid into some unhealthy eating habits towards the very end. My moods have always been the biggest obstacle to maintaining a healthy lifestyle (mostly because of the effort required to prepare and cook food, and that addict-like pleasure response tasty things set off in your brain), but I’ve also never stuck to eating so healthy for so long. As a result, I really never noticed how bad unhealthy eating made me feel until literally right now, because my body isn’t used to it anymore. After maybe 2 weeks of fully not paying attention to my diet, I physically started feeling like crap, was super tired, and got sick for a week. I never get sick! It was crazy, and I feel pretty inspired to get back on track ASAP. I think a combination of more Active Recovery, eating better, and drinking more water helped me get to the gym more often with so much less pain. I also play roller derby, and I have noticed a performance improvement there. My endurance, speed, and strength is markedly better. We were doing an offensive hitting drill the other day, which elicited a lot of feedback like “daaaamn” and “ow” when it was my turn.
News and Notes
- Our MARIO KART 64 practice station will be up all week before the tournament on the big screen on Friday the 13th. Time to brush off the dust and get ready to throw down! Sign up for the tournament on the event page.
- A note from Tim R.: “I work for the Brooklyn Brewery, and we’re throwing a beer and food festival called Beer Mansion next weekend at Weylin in Williamsburg. I’d love to get some CFSBKers there, so I’ve created a $10 off coupon for the gym with code CFSBK10OFF.”
_____________________
Yesterday’s Results Board: Rest Day
NYC’s Pigeons, Like You’ve Never Seen Them Before Atlas Obscura
How to Start Olympic Weightlifting After 50 USA Weightlifting
Well done both of you! 👍👍
Liz, I can totally relate to your comment about being excited that pants that didn’t fit now fit. Often when I slip and start gaining a couple of pounds, I’m less annoyed with how I look than with the idea that I might have to spend money and time shopping for pants 😛
Right!? And finding jeans that actually fit your waist, butt and thighs is a challenge that probably warrants its own Excel spreadsheet and support group…
These are some amazing transformations!!
7am w/ Ro + Brett
BSQ: 105×10, 115×10, 120×10, 125×10. 10# heavier than I planned to do and felt pretty good, despite a little bit of knee collapse on the last few reps of the heavier sets.
DB rows: pretty sure it was 30#x10ea, 35#x10ea (maybe twice?), 40#x10eax2.
WOD: Used the boxes and DBs Brett helpfully set up for the tempo dips. 22.5#, 25# and 30# for the DB tempo thrusters. Didn’t have much hustle on the row…legs felt like jelly from all the squats!
Liz & Marcus, killin’ it! So impressive.
6am with Brett & Ro
HBBS
45×5, 95×5, 105x12x2, 110x12x2
Felt fine, but Brett flagged that I was trying to lead up with my hips on the last 3 reps of my third set, so I didn’t go heavier. Think some of this is still readjusting to high bar again, but either way this volume exposes some weaknesses like cheating to my right leg, leading up w/hips, etc. Good stuff!
3PT DB Row
20x5e, 27.5x12e x4 – pump! Stayed super focused on packing my shoulder back, staying balanced, and not letting the DB be in charge on the way down or at the bottom of extension. More room here!
5 rounds for quality – in which Kate get super winded AGAIN during NFT work
5 Pushups at 22×2 – first two rounds from toes, then 1 from knees, then Brett suggested elevated which were def more challenging but still allowed me to do all 5 unbroken at tempo (thanks!)
5e DB thruster – worked up each round from 15# to 30#, shoulder(s) feels strong!
15c rows – really tried to use my legz
@MGMT I am digging this cycle.
Awesome, Liz and Marcus! Really well done, and appreciate your candor with lessons learned and observations from the challenge.
7am today
BSQ
115×12, 120×12, 125x10x2
WHEW that is a lot of squats.
3PT DB Row
Started with 20s, ended with 25s. Room to go up but I have a tendency to do bad things w/ my shoulder and lats so really focusing on good form.
Got through 4 rounds.
Kind of a grab bag of push-ups and dips. Push-ups on toes felt good for 2 sets, dips good for 1 set then my arms disappeared so I finished the last 2 reps in set 4 as push-ups.
Paused db thrusters up to 35. So hard on my left side, felt solid on my right side.
Rows at ~1100. All good, consistent. I should’ve made myself do the bike because I <3 rowing but do not <3 those evil death machines.
+1 to Kate, I've really enjoyed this cycle so far!
Congrats, LFPBC winners! I’m so proud of y’all and super excited about how this year went for so many who took part. It’s a very rewarding process to be a part of…thank you!
Noon Drop in at CF Asheville
Deadlift 255x12x3
Press 125x5x3
5RFT
10 PSN 95
30 Dubs
11:11
So winded. Should have had some food along with that pit of coffee…Sorry, I embarrassed CFSBK. I tried to back track and tell them that I don’t really work out here 😳
Congrats Liz and Marcus!!
Noon group class!
Partnered with Carissa.
Squats 95, 115, 115, 115 all x 12
Rows with the 20lb dumbbell x12 for the first three rounds and then 30lbs x 12 for the last one.
Last week was 15lb dumbbell and 100lbs all by 15
Squats felt better in the back than last week but I didn’t deadlift this week 🙂
Dips on the matador with a blue band. Ro said they looked nice and deep.
Short Circuit yesterday
PRed my double unders by some amount. I think 49 because I got excited thinking “this is the first round of Annie” and then tripped, but may have been 39. Does anyone know how many double unders one can do in 40 seconds? In either case big PR cause my last one was 28 I think. Got a round of 35 in a row too. Basically the secret is don’t do double unders for 2 months. Anecdotal data.
Monday makeup
Arnold presses at 20lbs should probably try heavier.
Romanian Deadlifts at 115. Saucy. Left hamstring is shorter slightly and gets more sore cause it does more work. Need to remember to roll it out before stuff like this.
Up from 17.5 and 95lbs last week.
Last Thursday makeup (lol)
Did the snatch DL, high pull, power snatch, OHS x3 EMOM at 65lbs. Moved ok but needs a lot of technique work.
Congrats, Liz and Marcus!! Great work and commitment!
10am solo sesh
quick heat up, shaking off the soreness, then:
3x
150′ ea SA OH carry, 40# x 2, 45#
:45 sorenson hold
10ea SA high pull, 20#, 25#, 27.5# – R side funky at first, but improved
10 alt lateral lunge, bw, +10# press out on high diagonal. almost fell over on one!
power snatch, up to a heavy but not max single:
doubles: 55, 75, 85, 95, 105
115, 115, 120
emom x 8
2 power snatches @ 80-85% of single
done @ 100#
focused on not arching/breaking at midline, loose elbows
decent. more work to be done on staying neutral and vertical.
assault bike
:30 on / :30 off x 12 min
on @ 62 rpm x 6, @ 64 rpm x 6 (went with the beat of the music!)
off just legs @ 30-35 rpm
then 50 unbroken air squats
Went with the beat of the music, eh?
So when are we going to soul cycle!?
Well done guys! Both great and inspiring transformations! Congrats. 🎉
A) Conventional Deadlift @2211
215 x 7
245 x 5
275 x 3
235 x 7
245 x 5 misloaded meant to go for 265
285 x 3 harder than I wanted it to be.
B) Bench Press @20×1
105 x 7
115 x 5
125 x 3
110 x 7- tough- lost tempo on the way up on last rep
117.5 x 5 – fast
130 x 3- fast
C) EMOM 21
1. 4 TTB
2. 8 burpee
3. 15 KBS, 24kg
10 am | Brett
Holy smokes, Liz and Marcus — thanks for sharing! Making me question why I didn’t sign up for this program myself. Congrats on your continued success 🙂
BSQ:
135×10, 155×10, 175×10, 185×10
Is it weird to say I’m starting to like these?
3PT DB Row:
50×10, 65×10, 65×10, 65×10
5 Rounds for Quality:
22×2 Ring dips were “explosive” and felt great.
22×2 Thrusters at 50# were fine…
15 cal row was fun. Brett helped me dial in some good form.
*I only finished 3 rounds. I could have finished 5 rounds, but I needed some Mario Cart practice. #Priorities.
Awesome job Liz and Marcus! Another year of awesome transformations and first big steps in lifelong changes!!!!
Did today sort of broken up between coaching group classes, PT clients and playing mario kart.
LBBSQ 185x12x4 (SO HARD)
3PTROW 50x12x4 (too light but I was so gassed from the squats)
Later on..
Just did 5 sets of Matador dips. Three sets of 10 @ BW and three sets of 8 with a 20lb weighted Chain (#forthegram)
Congrats Liz and Marcus! Super impressed by your commitment.
HBBS:
105×12
110×12
115×12
120×10… mentally weak. Could have probably done two more reps. :/
Felt better without weightlifting shoes! Hm.
Rows: 27.5×12, 30×12, 35x2x12
Wod- 4 complete rounds, + thrusters and ring dips of 5th.
Thrusters: 25, 30, 35, 40x 2
Dips: felt solid!
This was fun. Rowing is still the hardest part.
Congrats Liz and Marcus!
Squats:
105×12
115×12
125×12
135×12
Rows:
30x12x2
35x12x1
35x10x1
Pause at the top of the rows. They irritated my right thumb 🙁 Lots of time under tension for it.
SO sweaty after this!
NFT: 4 rounds
Surprised I made it through 4 rounds. Really took my sweet time because the thrusters bothered my right shoulder so did some of my stretches from PT and nerve flossing in the middle of this.
Row: tried to push this but legs said no
Thrusters: 30x5x2, 35x5x2
Matador dips felt solid and shoulder wasn’t an issue here