Back Squat
Fitness
3 x 5 LP
Heavier than last week.
Performance
85% x 1, 85% x Max Reps
Warm up, then perform one set of 1 at 85% (of 1RM), followed by a max rep set at the same load. Use a spotters, but aim to end the set 1 rep shy of failure. The goal is no failing.
Post loads to comments.
Exposure 3 of 8
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AMRAP 10 Minutes:
10 Double-Unders
3 Chest-to-Bar Pull-Ups
20 Double-Unders
6 Chest-to-Bar Pull-Ups
30 Double-Unders
9 Chest-to-Bar Pull-Ups
40 Double-Unders
12 Chest-to-Bar Pull-Ups
50 Double-Unders
15 Chest-to-Bar Pull-Ups
Continue adding 10 Double-Unders and 3 Chest-to-Bar Pull-Ups per round until time is called. Scale Dubs to about 1/2 attempts (aka Double-Blunders) or 2x Singles as needed. Scale the Pull-Ups to Chin-over-Bar or Jumping Chest-to-Bar as needed. Alternately, instead of scaling to keep moving consider using today as 10 minutes of practice on one of these 2 skills you have trouble with.
Post rounds, reps, and Rx to comments.
Brazilian Jiu Jitsu at CFSBK
Brazilian jiu jitsu (BJJ) is a full-contact grappling style that prioritizes strategy over brute force. Literally translating to the “soft” or “pliable” (jiu) “style” (jitsu), it is often thought of as the chess of martial arts. BJJ is, at its core, a self-defense system that employs positional advantages, joint locks, and chokes to defend against an opponent or attacker in an assertive and elegant manner. You needn’t be stronger than your opponent to subdue them, which makes BJJ one of the most practical and effective martial arts for all ages and sizes. There is no striking in Brazilian jiu-jitsu. This is a submission grappling art based on efficiency of movement, leverage, and timing.
In Level 2, we will build on concepts and vocabulary of movement from the various positions with a larger portion of class-time dedicated to progressive resistance drilling, positional sparring, and straight sparring. If you have grappling experience from the past, you are welcome to jump into the Level 2 course!
This is a 4 week course with 1 class per week.
Days & Times
Level 2 (August 26th – September 16th): Sundays, 3:00pm – 4:30pm
Pricing
$100 (1 class per week)
About the Coach
Callie Brennan is a brown belt in Brazilian jiu-jitsu under Team Fabio Clemente. Callie has been training and competing for the past 7 years. She began teaching beginner and intermediate students under the guidance of Pan American champion Babs Olusanmokun and multiple time World and Pan American champion Dominyka Obelenyte. Callie has competed locally and internationally winning gold at American Nationals as a white belt, the Montreal IBJJF Open at blue belt, and New York IBJJF Open at purple belt in her weight. She also medaled in the Abu Dhabi Pro Trials at blue belt.
Callie recently founded Rag Doll Camps with her training partner and coach, Dominyka Obelenyte, with a mission to close the gender gap in the sport. She also teaches privately. Callie initially began CrossFit to supplement her jiu-jitsu practice, and she is looking forward to sharing it with the CFSBK community!
Feel free to contact Callie directly with any questions!
Weekend Events
- This Friday, August 24th, we’re hosting a ping pong night for CFSBKers at Ocean’s 8 (at Flatbush and 7th, a short walk from the gym). The fun starts at 7pm and will likely continue until everyone is pinged and/or ponged out. Ocean’s 8 has a full menu of food and drinks for purchase. Bring friends!
- Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle this Sunday, August 26th starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering.
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For the performance squatting, are we jumping ahead a bit today? The info on the “Current Programming Cycle” page indicates that weeks 3 and 4 are triples, followed by a rep out. Today’s programming is calling for singles, which is listed as being for weeks 5 and 6. Easily confused Crumsho is…confused.
Sorry for the confusion, Crummy… In order to propel CFSBKers into a superhuman squatosphere, I did modify and wave the intensity from the posted template for this cycle. Thanks for the catch!
Coming up:
Week 4 – 75% x 5, 75% x Max Reps (more than week 1)
Week 5 – 80% x 3, 80% x Max Reps (more than week 2)
Week 6 – 85% x 1, 85% x Max Reps (more than week 3)
Week 7 – 65% x 5 x 3 @ 22X2
Week 8 – 10RM
Just Trust the Process, bud
7am w/RoHarpz
HBBS: 145x5x3
Knees out! Otherwise OK – take a little more time to brace. Lost tension 1-2x in the hole.
WOD: 150reps scaled to kipping pull-ups. Did ONE (first one ever!) CTB with a switch grip before WOD started. DUs no where to be found.
Cash out: tri’s bruh.
monday’s work:
press, 3×6 @ 75#
sumo: (wu: 135×5, 165×3, 185×2, 205×1) // 215×3 no hook no switch… grip was the hardest part of this!
I ate a snack too quickly before I started warming up on Monday and got terrible stomach cramps. could barely get thru lifting and there was no way I could hit that WOD. learn from my mistakes, people.
today:
2x: ski, quadruped to sa bridge x 10, lat stretch child’s pose, thoracic CARs
bsq, work to heavy-ish single:
165×3, 185×2, 195, 200
*did some sh cars isolation over bar and neck/thoracic work in between sets
bsq: 2-2-2, rest :20 / 3:00
x4
@ 175#
RFESS: 20-15-15-15-12 @ 17.5
L-side only. voodoo band. shitty but doable. 20’s are good. then the first 5-7 reps are fine, and after that lots of quad burning.
bicep curl: 20-12-10-8 @ 7.5
L side only. voodoo band. lol.
bike: :30/:30 x 8 @ 65-68 rpm … too much! unsustainable for any longer than that. oopsies.
6am w/RoHarpz
BSQ 115-135-155-175-195 felt good squatting again
Metcon: 20 dubs in the round of 70
All dubs unbroken. C2B added up fast
Yesterday
Press 125x5x3
Metcon: 4:29
Fun Metcons last few days…more please!!
8am with Ro
85% is 136#. I went for my 1 rep and it felt really good! I got to seven in the rep out and stopped because that 7th felt shallow. I didn’t want to repeat bad form but Micheline said it was definitely a good squat. Ro talked about the programming going forward and the idea that we should try to build on our rep outs. I think I’m in a good position to do just that!
I stuck with single-single-doubles for most of the WOD – 1/2 the reps. I’m in a restart mode trying to get consecutives back. Even though I was putting together 3 kipping pull ups together last night at AG, today I stuck to singles after that first 3 today. Ripped my hands in three places in the set of 12 but finished those. I put the length of the gym between my bar and my rope. Needed the walk!
Did today’s workout yesterday.
HBBS: 135x5x3
High bar is a whole new ball game for me and really trying to make sure my form is good (no tipping over or leading with butt) before adding weight. Despite the weight being light, felt out of breath bc I had to brace so much to keep good form and it’s a much slower lift for me than when doing it low bar.
WOD Rx’d 198 reps (3/60 DUs)
DUs were good for the rounds of 10-30 then went to crap in the round of 40. Round of 50, Whit’s feedback was on point (right hand was trailing behind my body) and once I corrected it they were smooth again.
C2B were harder than usual. No repped myself on 3-4 of them.
7 AM w/Kharpz
Been traveling non-stop and it caught up with me–so easing back in, going paleo (ugh), and trying to kick my larger-than-normal rear end back into gear.
3×5 90lbs <– easier than I thought it would be
Super inconsistent during the DU sets—I'd crush one Paosdottier style then follow up with my best impression of a walrus attempting double dutch.
All or nothing, I guess.
6:30pm with David and Keith
Squat 295×1 295×5 – a new 5RM, and I had 2 left in the tank. Excited about this squat progression.
Metcon 50+1 Rx (finished 50DUs plus 1 C2B). Meh. I’m slow at both of these. Need to learn to string together C2Bs, right now I can only get 3 at a time.
Hbbs: 170×1, 170×6 🙂
Wod RX: 195 reps (?), got through the round of 50/15. C2B is still a work in progress!
Triceps blast was fun at the end
I second James’ comment about more Metcons like the ones this week! Challenging but scalable!