BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*
A1) Back Squat + Front Squat:
3 x 10
A2) 3-Point Dumbbell Row:
3 x 10
*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts. Rest 30 seconds to a minute between movements.
Post loads to comments.
Exposure 2 of 8
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AMRAP 18 Minutes:
60 Double-Unders
30 Russian Kettlebell Swings
10 Handstand Push-Ups
Sub 120 Single-Unders for Dubs as needed. Choose a medium-weight kettelbell that you can swing for 30 unbroken reps when fresh. Scale range of motion on the Handstand Push-Ups to up to 2 AbMats, or reduce some volume to as few as 5. Sub Box Piked Handstand Push-Ups or Hand Release Push-Ups as needed. The goal is to keep moving with minimal rest at a moderate pace throughout the 15 minutes.
Post rounds, reps, and Rx to comments.
Anise (center) performing at this the 2017 CFSBK Art Show. Read on to find out how you can see more of her work!
News and Notes from CFSBK Members
Our members are up to so much cool stuff. Here’s some of that cool stuff…
- A message from Anise: “I have met many of you in the Strength Program, through Iron Maidens, or just around the gym. A few months ago, myself along with several members Sacred Circle Theatre Company, a queer intersectional-feminist theatre company of which I am an artistic associate, performed at the CFSBK Art Show. Our 2018 main-stage production goes up in 2 weeks, and I want to invite all of you come and see this incredible piece. We are doing a physical-theatrical experience of The Dutchman by Amiri Baraka and Stop Kiss by Diana Son. Approached from a movement perspective (choreographed and movement-coached by myself), these pieces are placed in conversation in one evening, in one space, with one cast, serving to expand these texts from their original contexts to include the dizzying world we now face in 2018. Join us at 7pm from Wednesday, June 20th to Saturday, June 23rd at the Alchemical Theatre at 104 West 14th Street (right by our Chelsea location!). If we’ve met, it would be great to see you! If we haven’t I would love to meet you! If you are an artist looking to meet, connect with, and collaborate with other artists in multiple disciplines this is a great place to do it! This piece is important and incredibly relevant and I hope a lot of you will make it out to see it! See you around the gym! Go here for tickets.”
- Moss, a film that Gene K. worked on as a producer, will debut on the East Coast in the upcoming Soho International Film Festival before it begins its theatrical run in July. Go here for tickets to the debut!
Got something of note going on in your life? Let us know! We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états. Or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn.com.
SATURDAY: KIDS’ CLOTHING SWAP
We are hosting a kids’ clothing swap from 2 to 6pm this Saturday, June 16th. We are encouraging parents to bring in their children’s clothing to pass on to other member’s of the CFSBK community. Any and all clothes for children as young as newborns and as old as teenagers are welcome. Feel free to bring your clothes, place them in the appropriate area designated by age range, and then do a little browsing for yourself! Any clothes that are not taken by the end of the day will be donated to Urban Strategies Maternity Shelter.
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Yesterday’s Results Board: Rest Day
Your Responsibility to Other Weightlifters Catalyst Athletics
Mat Fraser Details His Regimen CBS Sports
Sweaty, stuffy 7am w/RoHarpz
HBBS: 125x10x2
FSQ: 105×10
3pt DB row: 25x10e, 30x10e x2
Fine, but sucking wind. Nice working w/Christine & Matt though!
WOD: 4 rounds + 30 DU – scaled to 30 DUs, 24kg KB, HSPU to 2 abmats
Knew the DUs would be a struggle so I went the strength route on this one. Managed DUs in 10s & 5s. My left arm just stops cranking after a point. KB unbroken in the first round and then 2 sets. HSPU success! AGS is definitely paying off. 5-5 the first round, and then 3 sets of 3-4-3ish after that. This is probably double (or more) the volume of HSPU than I’ve been able to do in a WOD before. Very slow, but it happened.
7 am with Ro and Katie
LBBS 100×10 x 2
FSQ: 80×10
Heart beatty. I controlled the down on the LBBS pretty well but not so much for the front squats – I just did them regular. Those last 5 -whew!
3 pt DB row with 30#. These are fine. I’ll go up next week but I stayed at this weight to iron out some wrinkles – keeping my arm close to my body the whole way.
WOD – I took the easier route and still found myself resting a lot and transitioning slowly. Such are my real struggles. I didn’t have my special rope and didn’t try doubles before the clock sounded so I stuck to singles. I missed way more than usual! 16kg KB – I had planned 20 but they were gone. I tried to do these unbroken and succeeded 3 of 4 rounds. HSPU – I had hopes and dreams about no ab mats for at least some but defeated myself when I warmed up two and said out loud, “Nope. I don’t have 10 of those.” Two mats for the first round but they were fast and unbroken so I took one away and did two sets of 5 with one. 8 then 2 back on 2 mats, then only had time for 5 in the 4th round – but all with one mat.
7am today!
All the squats with Kate and Matt.
BSQ 125x10x2, then FSQ 105×10. I usually feel less than awesome on bigger sets of front squats but these were solid.
Feel as though I went on a personal journey of discovery during the AMRAP. Both DUs and HSPUs are a work in progress for me, so I went out of the gates with a plan to do 40 DUs per round, then the 30 KB swings @ 16kg, then between 5 and 8 HSPU. How is it that dubs can feel AMAZING for two rounds and then just disappear completely? (the answer of course is I got (a) tired and then (b) tense but there was a lot of questioning of life choices during the later rounds) On the bright side the HSPUs felt better and better as the workout went on – mentally committing to the kip makes a huge difference.
A) Clean @3,3,3
rest 15 sec between each 3
3-4 sets, rest 2-3 min between sets
add weight each set
103, 113, 118, 123
First time Weightlifting in months and months. Felt weird.
B) Front Squat@2010
5,5,5 rest 20 sec between each 5
3-4 sets, rest 2-3 min between sets
add weight each set
115, 125, 135, 145 (video)
C1) Barbell Good Morning @4010
6-8 reps, 2-3 sets
105 x 8, 115 x 8, 120 x 8
C2) KB Cross Body Split Squat @4010
6-8 reps/leg, 2-3 sets, rest 2 min
12kg x 8 x 3
D) 30 min @aer
Jog 270
10 half kneeling paloff press/side, red band
130m FC, 20kg/hand
20 alt plank toe taps
Lasted 20 mins- 3 full rounds and half the jog when I got to the point that I could no longer ignore the pain in my calf which had begun on the first jog… hopefully it’s nothing!
A)Snatch
1,1,1 rest 15-20 sec between each cluster
3-4 sets, rest 3-4 min between sets
115/125/135/145×1
Ahhhh dang! Frustrating. All technical and fear of getting head and chest through. I’m muscling the shit out of the bar I’m slow as molasses. I know I can be faster. The capacity to hit that weight 3x is totally there but i dont know what im doing when it gets heavy to be honest, i sort think “get under there or else!” and sometimes it happens sometimes it doesnt. need WL technique work forrr sho
B)
Back Squat
@2011 6-8 reps, 3-4 sets, rest 1-2 min
155×8/165×8/175×8/190×8!!!!!
Yassssssss it didn’t feel like max effort either. Stoked.
C1)Strict Handstand Push-up
9 reps, unbroken, 3-4 sets
4×9
Fine! Have more unbroken I can’t believe it! I just had a moment where my feet left the wall, so technically a no rep but it was a full lockout and controlled just fell fwd and missed heels to wall
C2)Chest to Bar Pull-Up
11 reps, unbroken, 3-4 sets, do not rip
Good to go! Plenty more left. Bit my tongue so bad on the last set. And it took me like 15sec to recover from that. Hence slower split last round
C3) Box Jump Over
15 reps, unbroken, 24″, 3-4 sets, rest 4 min
Solid! Stayed low, jumped towards other edge and “fell” over box, great strategy. HR felt chill. 1:37/1:34/1:41/1:54
D)30 min @aer
270m jog
130m cross body carry, 65L/65R
14 lateral box step overs
20 alt plank toe taps
5 rds + 10M run
Kept moving. Let my meathead brain takeover first in warmup. Stood in front of 50s for a long ass time debating if I was making the right choice. Set it into position and walked around the gym. Decided hell no. Grabbed 40s and then switched to 35s after the 2nd round. I was totally thrown off by the challenge of crossover carries! I knew I could comfortably carry 50s overhead and farmer style so this was alarming for me. Also they LIT up my low back. I’m still pretty sore. I’ll be fine by tom but I can’t keep a neutral spine to save my life. Immediately dump into loaded lumbar extension. Ouchie. Either way. Everything else’s felt in control, just dealing with the surprise of the carry. And I thought I was a decent carrier. New challenge!
E)10-15 min flush
5:30pm group with snick van winklers
LBBSQ
225x10x2
FSQ
145×10
Not gonna lie, I skipped the rows!!!! I was too tired/lazy😝
Metcon
KB @ 24kg
HSPU strict
4 rounds + 30 doubles
Probably over paced this.