Back Squat
Fitness
3 x 5 LP
Start your linear progression light enough to add weight through 7 weeks.
Performance
75% x 5, 75% x Max Reps
Warm up, then perform one set of 5 at 75% (of 1RM), followed by a max rep set at the same load. Use a spotters, but aim to end the set 1-2 reps shy of failure.
Post loads to comments.
Exposure 1 of 8
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For Time:
550m Run
Then…
5 Rounds:
8 Goblet Squats
8 Strict Ring Dips
Then…
550m Run
The runs should take 2-3 minutes. Scale to 400m as needed. Choose a challenging load for the Squats. Scale the Ring Dips to Box Dips or perfect Push-Ups as needed. And, don’t sleep on these Goblet Squats! Stay braced and keep an upright torso while hitting a full range of motion on each rep.
Post time and Rx to comments.
Here’s Jay-Star representing CFSBK at the top of Chimney Rock in North Carolina. Going somewhere cool this summer? Be sure to send photos of yourself repping CFSBK at said locale to Josh [at] CrossFitSouthBrooklyn.com!
CFSBK at BTWB
“Being stronger allows you to express and further develop other areas of fitness like stamina, power, and balance. Being strong makes you more resilient and reduces your risk of injury, either from an accident, a fall, or your 150th kettlebell swing during Morrison. Being stronger also helps you to recover faster when injuries to strike.” That’s Coach Fox writing for our friends at Beyond the Whiteboard. “Smart Accessory Work” is the latest in Coach Fox’s “Older, Fitter” series, which draws on his work with athletes in our Fit 55+ program. As always, no matter what your age, it’s a fun, interesting read!
FLEX ON THE BEACH 2018
We are organizing teams for Flex on the Beach, which goes down Saturday, September 15th in Long Beach. Early Bird pricing ends August 26th, so now is the time to sign up. This is a co-ed competition for teams of 4 (2M/2F) with Rx, Scaled and Masters divisions. Just add your details here and we’ll try to get you on a team for this fun event!
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Yesterday’s Results Board: Rest Day
Embrace Pistol Squats in Your Training Breaking Muscle
8 Key Habits for Living a Simple Life Zen Habits
Seeking advice on fitness track! I am trying to get better at judging what adding weight over 7 weeks looks like. Where should I ideally start as a 1RM %, and also how much weight do people typically add each week when you build over the cycle? Assuming it is smaller increments towards end of cycle, but I also know I’m very conservative….
Thoughts?
a 5RM is about 85% of your 1RM, so start around 65-70% of your 1RM for your 3x5s. You could keep it simple and just add 5lbs every week and see where that would take you by the end of the cycle. You’ll be adding weight for 7 weeks total (last week is a heavy single) so that could be 35lbs if you added 5lbs every week. See if that seems reasonable to you, you want it to feel like it will be challenging by the end but not impossible.
7am w/RoHarpz
Fitness HBBS: 135x5x3
WOD: 10:01 w/green KB & bench dips – goblet squats crushed my midline!
yesterday: 2.5 mile run with a stop in the middle to do 50 air squats. may have been a bit aggressive on distance/pace. R foot/inner heel really sore last night (posterior tib?); ankles/hips a bit achey today.
today:
2x: :50 ski erg, 10 alt groiner, 10 alt shoulder T, squat prep
inspired by Jess Fox’s bench press agenda, I decided to start with that…
close grip bench press @ 20×1: 6-4-2-1
(45×5, 75×5, 95×3)
105×6, 115×4, 125×2, 135×1
everything moved pretty well! 135 is my established 1RM, so … likely higher now since this went up without too much struggle.
HBBS @ 20×1: heavy single, not max
(45×6, 95×5, 135×3, 165×3)
185, 195, 205 (w/ a belt and spotters for that one)
felt a bit tired today, but nothing got too slow.
Every :90 for 6 sets: 2 reps @ 90% of heavy single
done @ 185. about halfway through I cued myself to just think about standing up and to lead with the bar… that helped a bunch.
RFESS, w/ voodoo band, L side only
18-15-15-12-12 @ 17.5# farmer style each hand, rest :30 between sets
well… I only did 5 reps on the last set before dropping the weights but then I did a set of 20 air squats before taking band off. this was HARD, really felt the added weight. quad struggle. tried not to pull the band quite as tight this week. it’s still miserable, but it feels great to know that i’ve come from 20# to 35# on this with that much volume.
ring muscle ups
4-5 sets of 3 reps, rest about 2:00 between
5×3 done! working my consistency and confidence with triples. shoulders feel good. much easier done in 608 degraw than 597 :-/
Hot, humid 4:30 class today.
255 on the back squat for 9 reps.
13:54 on the WOD. Really draggin’ my wagon in the heat.
Bench Press: 185x1x3, 140×18
Sumo Deadlift: 295×5
Press 95×8, 95×8, 95×5
Today’s Metcon: 14:23 with a 24kg Kettlebell and Matador Dips
Did this around 1:30pm alone. It was SO HOT.
Felt yucky today. Felt better after class.
After much deliberation, decided to stick with performance. Apparently it’s normal to be stuck in one spot for a year or more— especially considering I’m focusing on so many things— if I really want to improve, I just need to focus on strength. So, I went with performance.
120×5, 120×10– I had more but was too caught up in “having 1-2 reps in the tank” and I didn’t want my form to break down.
11:47ish— forgot to look at the clock
6 ring dips
20kg Bell
Dips 3-3, then 3-2-1, then 2-2-2,then 2-2-1-1, then 1-1-1-1-1-1…
These became so hard!
Gobsquatz were easy-ish. Could have done green, but my tennis elbow and forearm pain was grateful I didn’t.
That’s partly why I’m depressed and annoyed. My shoulder got better. Now my forearm and wrist hurts way more that my shoulder ever did. My shoulder just lost mobility but never actually *HURT*.
Ahhhh :*(
Yesterday:
3x
:60 sup hang
8 Cuban press 33#— had to quit after one set. Killed my arm.
3 :20 handstand hold, 4sec descent
Upright row— also really hurt forearm 22#x8. Stopped here
4x 22.5-# 70m oh carry each arm
Oh and press: 63×5 (decided it was too heavy for week one), 58x5x2
Sumondeadlift: 163×5