Back Squat/Front Squat
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.
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Exposure 8 of 8
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.
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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.
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