CrossFit South Brooklyn

Established 2007

Back Squat / Front Squat | WOD 10.10.18

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Back Squat / Front Squat

Performance
Back Squat 2 x 8
Front Squat 1 x 8

Perform the Back Squats at or near at the load you were able to successfully complete a 10RM from last cycle. Move directly from the Back Squat to the Front Squat, using a challenging load that leaves a rep or two in the tank.

Fitness
Back Squat 2 x 5
Front Squat 1 x 5

Start your linear progression for the Back Squat/Front Squat light enough to add weight through 7 weeks, backing off a bit from where you finished the previous Back Squat cycle. Move directly from the Back Squat to the Front Squat, using a challenging load that leaves a rep or two in the tank.

Post loads to comments.
Exposure 1 of 8

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Performance
AMRAP 7 Minutes:
1, 2, 3, 4, 5, 6, 7…
Deadlifts 315/225
Ring Muscle-Ups

The Deadlift should be on the heavy side for you, something you could do a set of 4+ reps of when fresh. If you’re a Deadlift monster, then scale up appropriately.

Fitness
AMRAP 7 Minutes:
1, 2, 3, 4, 5, 6, 7…
Deadlifts 225/155
Lateral Bar-Over Burpees

The Deadlift should be on the heavy side for you, something you could do a set of 4+ reps of when fresh. If you’re a Deadlift monster, then scale up appropriately.

Post rounds, reps, and Rx to comments.

Fight Gone Bad Fundraising Update (T-10 Days!)

With less than a week and a half to go until Fight Gone Bad, we’re currently at $5,615 raised for Brooklyn Community Foundation, which is 22% of our $25,000 goal. Can we crack 30% by the end of the day?!

Did you know that we have been hosting our annual “Fight Gone Bad” charity event since 2008? Our fundraising efforts have benefitted a wide variety of charitable organizations in Brooklyn, with our total amount raised to date over $400,000. Let your friends and family know that you’ll be sweating for one of the best causes around. This year, our friends at CrossFit 718 will be running a concurrent Fight Gone Bad event and also raising money for BCF. Bonus!

Don’t forget that our top individual fundraisers will receive prizes from our generous sponsors: Brooklyn Brewery, Bareburger, Threes Brewing, Ample Hills, Shake Shack, Cafe Grumpy, ThirteenFit Apparel, Puori Supplements, Littlefield, Bear Komplex, Kick Axe, CrossFit Linchpin, Chameleon Coffee, Left Bank Restaurant, Fleishers, Abbotsford Road Coffee, Hungry Ghost, Respect Your Universe, Slant Shack Jerky, Herondale Farm, and Lululemon.

Congrats to those teams and individually topping our leaderboards on CrowdRise. Below are our top fundraisers from both the individual and team divisions:

Top 3 Teams:

  1. Gowanus Globetrotters: $1,840
  2. The Legwarmers: $1,425
  3. The Hollow Rocky Balboas: $1,250

Top 3 Individuals:

  1. Charles S.: $1,840
  2. Mike I.: $1,150
  3. Patrick S.: $1,100

News and Notes

  • Brooklyn Community Foundation recently posted their own rundown of Fight Gone Bad and CFSBK’s history with the organization. Check it out here!
  • Make an appointment with Leah, CFSBK’s on-site massage therapist, today. You’ve earned it!

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Comments

  1. Sunday Subway Series recap – team “Sloooow Down Big Fella” with Andre!

    First time doing a Crossfit “competition” – in quotes because really I didn’t want to compete with other teams, but just see how far we could push ourselves.

    We did 3 (or 4) partner workouts across 4h. I brought plenty of food, so managed to keep the energy level reasonably high through the afternoon.

    Workout 1&2
    On a 20min running clock:
    – 0 to 5min: partner 1 rows 1000m
    – 5 to 15min: AMRAP 5 pull-ups, 7 hang power cleans @ 115lb, 9 box jump overs
    – 15 to 20min: partner 2 rows 1000m
    Workout 1 is the sum of the time for both rows, and workout 2 is the number of rounds/reps in the AMRAP. We did great on the rowing workout – I rowed first (3:21min, by far a 1k PR), and Andre rowed second (3:36 I believe, and he was tired from the am rap!). The AMRAP workout was fun – each round was short enough that you just kept moving, although my legs were really feeling the row so my box jumps were quite slow. I think we got 10 rounds + 8 reps for that workout.

    Workout 3
    EMOM: 10 burpees to a plate, and then as many bench press as possible @ 135lbs until the minute is over. Partners alternate minutes. Score is the total number of bench press, and you can stop if you hit 100 bench press. Time cap: 10min (so each partner goes 5 times).
    This one was *miserable* – not because we were super tired from the burpees (what I feared going in), but because the bench press went away super fast, quickly devolving into doubles and singles. I thought we’d be able to pump out 20 reps each on the first round, but instead Andre had around 12 and I had 9. Second round we went down to something like 7 and 5, and third/fourth/fifth round we were doing 3/2/1 reps each. I think we ended up with 50 benches total. Wow, this was humbling. On the flip side, I think only one team out of 17 actually got to 100 benches.

    Workout 4
    For time: partner run 800m with a 20lb med ball, then 150 wall balls (20/10). Can’t drop the medicine ball at all, if you do, it’s a 10 synchro squats penalty.
    We complimented each other well on this one – Andre was so much stronger and faster on the run, he carried the medicine ball for most of it, and I compensated by taking on about 10 to 15 extra wall balls. We finished in 9:45 (ish), and I was pretty happy with our performance on this one. I was dreading the run, but knew wall balls were a strength, and that’s how it played out.

    Overall I had a ton of fun, the whole “oh shit it’s a competition” thing completely went away once we started, and we did a good job of just staying focused and doing our workouts. It was fun doing this alongside David and Fox, and our crew of Thaisa, Katie, and Jess was awesome for all the videos and high fives. Thanks to Andre for signing up with me and being a great partner! This was a lot of fun, and the verdict is “A+, would do it again”.

    p.s. downside is that my legs are DEAD, so I’ve had to take a lot of rest over the past couple days.

  2. 7am

    BSQ – 2 x 8 @ 185, 195
    Did the first set at 185 and second at 195

    FSQ – 1 x 8 @ 135

    These moved well, but needs work. I’ve been keeping it light with squats the last few weeks so coming back to this was nice but challenging.

    ———————————–
    WOD
    9 DL + 4 Slow Burpees @ 255

  3. Today 8 am with Lauren and pretty much everyone in the whole world
    LBBS at 120 and then 115 x 8 to make sure I was low (and because 120 felt heavier than I wanted to contend with today). FS 95# x 8. These felt better than I expected, even for the slower last 4.

    WOD – 6 sets plus 6 deadlifts with 135#. Golly that little jump over the bar scares me way more than is reasonable. Hate those.

    Yesterday 7 am with Lauren
    The complex was harder than I thought it would be. I set a goal for 30# and only made it to 25 and only because I told Lisa that if she did it, I would too. The push presses got flailey.
    The WOD – I super scaled this because I had AGS later and didn’t need to add too many more pull ups and dips into my life. Kept it to 3 rounds with 7 pull ups and 5 matador (not ring) dips. 14:30.

    AGS – We’re about half way through here. I’m struggling to use only one mat for HSPUs but my chin ups are unassisted for sets of 8! Some movements are progressing nicely and others are fickle. Always fun getting swole with the AGS gang.

  4. 6am with Brett and KHarpz

    BSQ: 175x5x2 FSQ: 145×5
    I’m really excited to get some consistent squatting in! This seemed like a reasonable place to start.

    Fitness WOD: 9 deadlifts + 5 burpees at 155. I haven’t deadlifted consistently either, so I was happy with this.

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