Back Squat / Front Squat
Performance
Back Squat: 2 x 3
Front Squat: 1 x 3
Heavier than last week.
Fitness
Back Squat: 2 x 5 LP
Front Squat: 1 x 5 LP
Heavier than last week.
Post loads to comments.
Exposure 3 of 8
_____________________
7 Rounds for Time:
7 Burpee Box Jump Overs 24/20
5 Deadlifts 275/185
3 Bar Muscle-Ups
15 minute cap
The Deadlift should be on the heavy side for you, something you could do unbroken for all 7 sets. Scale the 3 Bar Muscle-Ups to 3-9 Chest-to-Bar Pull-Ups or further to Pull-Ups/Ring Rows as needed.
Post time and Rx to comments.
CFSBK’s 5th Annual Art Show on November 17, 2018: Call for Artists
Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, those of us that participated in or attended CFSBK’s previous Art Shows know it looks pretty awesome. Our 5th Art Show will happen on Saturday, November 17th, and we need to know by next Thursday, November 1st whether you want to participate.
The aim of the evening isn’t to sell the work of our artists (though if that happens, great!), but to showcase the often hidden talents of CrossFitters, bring our community together in a novel way, and to continue being the coolest CrossFit gym on the planet.
Want to Participate?
We’re excited about everyone who has reached out so far, but we want to hear from more of you. If you are an artist (even if your art is just a hobby) and a CrossFitter at CFSBK or beyond, reach out to Coach Brett at Brett [at] crossfitsouthbrooklyn.com by November 1st, 2018 to get on the roster of artists. If you haven’t participated before, your email MUST INCLUDE 2-3 images of pieces you would consider showing or pieces that are similar to what you would create for the show. The volume of responses we receive will determine how many of your pieces we can include.
Note: Several of you have asked if anyone can participate. Yes, but the artist MUST be a CrossFitter. They don’t have to work out at CFSBK.
The more diversity of mediums the better—painting, photography, film, collage, printmaking, dance, design, drawings, textiles, installations, or something we haven’t heard of yet.
A Note from Coach Chris Fox
Berardi’s 1st Law:
“If a food is in your house or possession, either you, someone you love, or someone you marginally tolerate, will eventually eat it.”
… and the correlate,
“If a healthy food is in your house or possession, either you, someone you love, or someone you marginally tolerate, will eventually eat it.”
- Healthy eaters have healthy homes.
- Healthy people ensure that their environment supports their goals.
- Changing your surroundings is one of the best ways to start your journey to living better.
As many you know, I’ve been taking the Precision Nutrition Level 2/Masters Course. Every 2 weeks I have either a case study or an exam due, and my next case study is a “Kitchen Makeover”! My assignment is to work with one-on-one with someone to create a kitchen environment that makes healthy cooking and eating just a little bit easier.
We’ll connect ahead of time to discuss details and agree on some parameters, identify your “red/yellow/green light” foods, what foods will stay (and why) , what foods will go (and why), and what foods to add (and why). I’ll then come spend some time with you in your kitchen and guide you through the process of removing foods that aren’t serving you and stocking up on foods that will enrich your health.
The best case scenario is that you learn a few things and get set up for some solid food prep. Worst case scenario is that you have some friendly support on hand to drink coffee with and serve as a distraction while you get rid of the stuff in your pantry that you might have been thinking you don’t need around anyway.
I need at least one volunteer but might take a few more. This will likely eventually be a service that we’ll offer for a charge, but this round is free!
Email/message me if you’re interested!
Christian [at] crossfitsouthbrooklyn.com
______________________
Yesterday’s Results Board: Rest Day
When’s The Last Time You 10RM’d? Beyond the Whiteboard
Meet the Competitive Sauna Masters of Europe The Outline
7am w/ Ro + Katie
Fitness squats
LBBS: 150x5x2. Really great cue from Katie (who I learned also suffers from back squat anxiety, like me!) on controlling the descent, then picking up speed right before the bottom to get that bounce on the way up. So helpful.
FSQ: Whoooops. Was supposed to do 115#x5 today but I suddenly realized I was out of time and didn’t pay enough attention to my bar math. I was wondering why it was moving so well…then I realized there was only 105# on the bar. Dang.
WOD: Didn’t realize there was a time cap on this workout until I hit it! At the 15:00 mark I had gotten through 6 rounds plus 1 pull-up in the 7th round. 165# on the deadlifts, 5 kipping pull-ups/round. The deadlifts might have been a liiittle heavy for me at this volume…definitely slowed me down a bit. But I’m glad I stuck with it throughout all 35 reps. I intended to do chest-to-bar pull-ups, but they ended up more like regular ones. This was tough!!
7 AM with purple-pants KHarpz (love em) and Ro
Seeing as my ankles are made of cement and my hips could use a gallon of WD-40 squatting has never been in my wheelhouse. 90 felt good for 2×5 then 70 front for 1×5.
I feel like I’m the only turtle in the gym, everybody took off during the WOD and I’m sitting there thinking—hey, I’m actually going to try on this thing but sheesh, it’s a beast, why the speed out of the gate? Managed to stick to a consistent pace and sped up on the last round, finishing 7 rounds at 85 DL, kipping pull ups, and the Rx box height.
I’m still sore deep deep in my glutes from those squats on Monday, hollered in an attempt to get on that alpha ball. Yeeesh, didn’t even know you could be so sore in such a very specific location.
Am having trouble kicking rice but overall am getting back to roughly 80% paleo. Feeling good.
we love you too
HBBS: 145x5x2
FSQT: 115x5x1
Form is improving!! More upright and less tippy.
WOD: 11:07
Deadlifts light (125) and off blocks to limit range of motion
3 C2B
Was feeling exhausted and almost skipped metcon but decided to do it at a sustainable pace. Got a solid workout and didn’t feel exhausted. Also had a long walk from my barbell to the rig which helped keep it at a steady pace.