Back Squat/Front Squat
Heavy Singles
Warm up and work up to a heavy single for the day on both the Back and Front Squats. Aim to take 2-4 attempts for each. Stop if you miss a weight either on technique (depth, poor position, etc.) or a straight up fail twice or if you just know you’re done. Use spotters on all Back Squat sets. Use your heaviest triples from the Performance track as a starting place, or a little heavier than your heaviest 5s on the Fitness track.
Post loads to comments.
Exposure 8 of 8
_____________________
4-5 Sets:
20 Banded Good Mornings
10 Strict Knees-to-Elbows / Hanging Knee Raises
Use a light enough band for the Good Mornings to get through the sets without much difficulty. Control the eccentric on the Knees-to-Elbows / Hanging Knee Raises.
Post work to comments.
Carla looking a little different than she does at her CFSBK job
Behind the Desk: Carla Stickler
Over the coming weeks you can look forward to new installments of our Behind the Desk series, about our beloved and much appreciated front desk staff! These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together. Last time, we introduced you to Rachel C. This time, let’s learn more about…
Name (and any nicknames):
Carla Stickler (“Sticks”—David’s nickname for me as of this week)
Where were you born and where did you grow up?
Oak Park, IL
How long have you been CrossFitting?
Since February 2018. I’m a newbie.
What are you up to when you’re not at 597 Degraw Street?
I’m an actor and a singer. I’ve been with the Broadway company of Wicked since 2010 and sometimes fill in for vacations. I also run my own voice studio in Park Slope and teach at CAP21/Molloy College. Looking for a voice teacher? Hit me up!
What’s the first movie or album you ever loved?
Tiffany. First cassette tape I ever had. I was obsessed with her!
Favorite and least favorite lift:
Back Squats are my fav and Snatches are my least fav.
What’s your hidden talent?
I do pottery, like wheel throwing. It’s a hobby I’d like to transition into a job one day. You can follow my pottery Instagram page @sticklermade.
Program your dream workout:
Is this a joke question?
Any front-desk public service announcements?
Telling me your last name is great when you are running late or want to buy a beverage real quick, but first names, too, please, at least until I get to know everyone (especially since there are soooo many people with your last name in the system, even the unique ones. You’d be surprised!).
_____________________
Yesterday’s Results Board: Rest Day
Why Olympic Weightlifting Will Make You a Better Sprinter BarBend
It Takes 1.71 Days to Poop Out a Lego Smithsonian
6am with Ro and KHarpz
LBBS: 215, 245, 255, 265*
FSQ: 185, 205
I went in with zero expectations and couldn’t be happier with how it went! Tied my previous back squat PR from over 2 years ago and it felt like there was more in the tank, but didn’t want to push it. Last week was the most I’ve squatted post-baby at 195 for two sets of five, so I was originally thinking 225 today but felt so good I kept going.
Front squat is a different story. Baby is wreaking havoc with my wrists and thumbs, so I was fine with calling it at 205.
265 wowwwww! Go mama!
Linda’s squats are pretty much textbook. They never slow down as the weight goes up – super impressive!
incredible!!
Aww, thanks y’all!!
Makeup post from last night:
AG was SO HARD. I actually switched to the 16″ box after round 1 because I missed my first three jumps to the 20″ box! What do you know, I can’t jump right after I get off the erg and I’ve also squatted 90% of my back squat PR 12 hours earlier.
It was great to know I can do ring dips with absolutely no weirdness in my wrist, though!
8am with Ro
Back squat 255 275 295 315 335 (PR: 345)
Front squat 225 255 275* (5lb PR)
Didn’t feel like pushing the back squat given how absent I’ve been on Wednesdays this cycle. If we had another 10min to work, I’d have tried 350. Happy with my numbers today. Kudos to Ro for a great warm-up, it got me worked up just the right amount.
7am with Ro and Katie
LBBS – 225, 245, 265
FSQ – 165, 185, 205
Initially, I wasn’t feeling that I would go this high, but throughout the sets it felt better and better. Still felt like I had room in the tank, but I haven’t been in consistently this cycle. Also, I’m pretty excited about these numbers because it’s the most I’ve ever done without using a belt or lifting shoes.
Wanted to echo Daniel R – and this was a popular sentiment in the noon class — Ro’s warmups today were on the money for getting ready for heavy squat. Great stuff.
Did 330 on the back squat (PR is 372) and felt like I had more there. 255 on the front squat
I think Sticks should don her green skin for every front desk shift.
LBBS: 215, 245, 255
FSQ: 185, 205, 210F
Wasn’t expecting to hit any PRs today, so I’m content with these results. Maybe would have liked to hit 210, but not today. Need to learn to stay more upright and stop deadlifting my squats.
But you’re SO GOOD at deadlifting. Really, if anyone could deadlift their squats it’d probably be you?
ahahahahaha this is true
It’s so amazing to know someone on Broadway. Wow! That’s such an amazing accomplishment!!!! Go Carla!
HBBS: 135-145-155-165f (current 1rm)
Fsq: 135 PR match
I’m over staying at the same place EVERY. SINGLE. CYCLE.
But I also can’t accept that strength cycle alone is the only thing I need.
I swear when I was doing some extra accessory stuff from Ro my deadlift shot up. Maybe I just need to assess and find the thing that’s causing me to be stagnant on my squats. Hmph.
Linda! You’re amazing!!!!!
Thanks Allie! You are amazing in your own right and I have no doubt you’ll be busting through that squat plateau soon!
I LOVE WICKED THE MUSICAL SO MUCH. I have seen it 4 times and know almost all of the words to all of the songs. I got to see Carla perform this year! So great.
LINDA RULESSSS. I saw the squat it looked easy too!
A)3 rounds – NFT:
50ft farmer walk – HEAVY
4 lean away bar pull ups
3 wall walks
2 min bike – increasing pace every 30 sec
B)sustained pace:
50ft sled push – HEAVY
rest 15 sec
15 rKBS – 32kg
rest 15 sec
30ft HS walk
rest walk 3 min
x 4 sets
2:01/1:38/1:56/1:48
330# across. heavy AF
swings unbroken!
walks were ok! 25-30 ft without messing up. all splits are off because of time taken to handstand walk
C)Every 6 min complete:
6 wall facing strict HSPU
12 PS – 75#
50 DU
Row for remaining time @1:58-2:05 split
x 4 rounds
2:58/3:00/3:36/3:00
got my act together at the end.
HSPU- 6/6/4/4, volume almost there!
D)Sustained pace:
1k ski – @2:40 or better split
rest walk 2 min
x 4 rounds
done! hit the pace. tired today!
I meant to note that wall facing strict HSPU and a WAKEUP CALL. good lawd my core is spaghetti.
Thanks KHarpz! Reading about all of your fitness gainz is making me tired