BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*
A1) Back Squat + Front Squat:
3 x 4
A2) 3-Point Dumbbell Row:
3 x 4
*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, and go heavier than last week. Rest 30 seconds to a minute between movements.
Post loads to comments.
Exposure 7 of 8
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3 Rounds for Time:
400m Run
21 Overhead Kettlebell Swings 24/16kg
This should be a fast one, the intention is to run fast and go unbroken on the Swings if you can. Scale the runs to 270m and the load on the kettlebell as needed to keep your intensity up.
Post time and Rx to comments.
CFSBK OG Samir C. and Ayana (one of our CrossFit Kids!) at the summit of Gray’s Peak in Colorado. “We were on the 4-mile trail at 6:15am, and on the summit shortly before 10am,” Samir reports. “Noor A. carried on and hiked Torrey’s Peak while Ayana and I returned to the car by 1PM. Noor returned half an hour later. A great day out; Ayana rocked it.”
August 26th: CrossFit Strongman Course at CFSBK
On Sunday, August 26th, CFSBK will host a CrossFit Strongman Specialty Course seminar.
This one-day course is for athletes and coaches who want become more proficient with strongman movements. The typical strongman competition consists of five events in one day, and each event is less than 60 seconds. This is a perfect – and fun – way for CrossFitters to increase strength without using a barbell. Because of the often-awkward size, shape and consistency of the objects in strongman, the lifts tend to have less efficiency than those done with a barbell. These loads challenges the neuromuscular system in a way a barbell cannot and better mimic challenges found outside the gym. Participants learn to lift Atlas stones, carry a yoke and farmers handles, flip tires, and clean and press odd objects such as a log, keg, anvil or stone at their relative level of strength. Additional topics discussed include how to incorporate these movements into CrossFit workouts.
The Strongman Course teaches participants:
- Safe, proper and efficient movement using strongman objects
- How to coach strongman movements
- How to incorporate Strongman training methodology and programming
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Yesterday’s Results Board: Rest Day
The World Cup in Photos The Players’ Tribune
Bodybuilder Strong, But Now What?
Re-entry Day 2 – 7am w/RoHarpz
HBBS: 155x4x2
FSQ: 130×3 – failed 4th rep
We had SO much plate math to do we wound up super rushed for the last two sets resulting in my worst squats maybe ever. Second set of back squats I kept dumping over into my toes and barely eeked out the last rep. Then was all CNS-weirdsied for front squats and had to rack the last rep because I was shaking so bad. Awful!
WOD: 9:17rx, just tried to keep up with Christine as best I could.
7am w/ Ro and KHarpz
BSQ: 155x4x2
FSQ: 125×4
Rows @ 40#
Per Kate’s post we did so much frantic math (well, mostly Kate did the math and I stared at the bar pondering how to get the plates from 120 to 155 over and over again #mathisfundamental) that we were definitely short on time and by that last set my heart rate was throouuuuugh the roof. Should have more in the FSQ next week but I was just happy to keep breathing through this one.
WOD in 8:50 Rx. Feel like I’m getting better at balancing pushing and pacing with running. Excited to be doing OH swings with the 16kg KB and not feel like I might launch it across the gym at any moment (this seemed like a real risk for quite a long time).
7 am with Arturo and Katie too!
LBBS at 125# – first set felt heavy, second set felt fine.
FS with 105 on the bar. 105# is a repeat from two weeks ago, when I made five and shorted the 6th on depth. I dropped down to 100 last week but this week I feel like I could have added more. Front squat roller coaster. Anyway – it was a good weight to make sure I maintained good position.
WOD in 11:22 with a 12kg KB. My plan was not to go overhead because the fitness to shoulder wreckage ratio doesn’t usually benefit me. However, all the 20kg bells were gone and I knew 16kg Russian style swings would not challenge me so much. So, I took the lighter bell and went overhead and ended up having a grand time unbroken in all sets! Runs were good pace, less good pace, then really slow and stompy.
AM sesh:
A)45min @aer
20 cal row
20 cal ski
20 cal AB
EZ conversational pace
Got 5 rounds + 12 cal on the bike i believe. so 352 cal total? That was fun! I like switching like that its so much more entertaining
B)4 rounds:
10m Reverse Bear Crawl Plate drag
5 each Lateral Ball Throws*
:30 Perfect Hollow Hold (bend knees as necessary)
10 Parallette Shoot Throughs
*no longer afraid of shooting through backwards!
PM sesh:
A)Back Squat
@3012 4-6 reps, 3 sets, rest 2-3 min
190×6, 195×6, 200×4
My sticking point is absurdly high and it always has been. 4th squat at 200 i might as well have been frozen in time. i was well above parallel too it was nuts. Need to remember “hips through”. Went way better than last week though. Felt strong
B1)Handstand Walk
@20ft, 3 sets, rest 30s
3×20. Breathing getting better!
B2)Muscle Up
@4-6 reps, 3 sets, rest 30s
unbroken
do not rip!
3×5, meh. Didnt feel crazy fast on the rings today. But at least 5 is almost guaranteed. definitely no 6s in me today
B3)Wall Ball
15-17 reps, 3 sets unbroken, rest 3 min
20# ball
3×17. Better than usual!
C)6 sets @ very hard effort
10s AB for max cal
rest walk 2:30
still looking for repeatability here. if you fall off by more than 2-3 cal cut it
3/4/3/3/4/3…all about that start with the pedals for sure!
D)10-15 min flush
3x:
10 side lying T spine 2.5# plate each side
:45 switch grip dead hang
10 KB windmills 8kg
3 each arm:
70m oh carry 22.5#
12 pm:
130×4, 135×4. These actually felt great. I didn’t take a big jump because I want to focus on slower down, faster up tempo. I can do more, but squatting really freaks me out.
115×4. Why are front squats so hard??
Wod: 7:47– Russian. I might be able to do overhead at this point… I wasn’t certain, so I kept it to Russian— def made it faster though :/.
5:30pm Group Class with Coaches Snicks Van Winkle
BSQ: 225x4x2
FSQ: 175×4
Run/KB Metcon: 9:22 as Rx’d
Felt good about my runs until I saw some of the other times on the board!
Also awesome pic of Samir and Ayana today!!!!
7:30 with Keith and DO
Hbbs: 165x4x2
Front squat: 135×4
Front squat felt better than back. heavvvvy today.
Wod RX In 8:55. running was an obstacle course today with all the scaffolding and the tables at BKB!