Back Squat
Fitness
3 x 5
Sets across. Start light enough to add 10-15 lb for a few weeks.
Performance
5-5-Max
2 sets of 5 across and a 3rd set for “max” reps (capped at around 15). Move perfect and leave a few in the tank.
Post loads to comments.
Exposure 1 of 8
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4 Sets:
40 Walking Dumbbell Lunges 45/25
5-4-3-2-1 Breathing Chest-to-Bar Chin-Ups
The load on the Lunges should be moderate. For the Chin-Ups, do a set of 5 then take 5 breaths, do a set of 4 and take 4 breaths, and so on. Add weight as able or modify to Chin-over-Bar or assisted as needed.
Post work to comments.
Coach Fox cheers Azam P. on his way to his first Bar Muscle-Up in 19.4. In case you missed them, check out our Friday Night Lights photos from 19.1, 19.2, 19.3, and 19.4. Photos from 19.5 will be up soon!
News and Notes from CFSBK Members
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A note from Stella Z.: “This weekend, I came in 4th in the American Crossword Puzzle Tournament, which is basically the Olympics of crossword puzzles. You could say I’m the 4th best solver in the world, although I think “in the country” is more accurate given how language- and culture-based an activity it is. In any case, this is my best-ever finish at the tournament and I’m over the moon! Or ELATED, to use a word that shows up in puzzles a lot. Tournament details here.” Congrats, Stella. We’re so proud of you!
- A note from Sabrina S.: “My semi-regular gig is coming up again this weekend; would love to see some of you there! Sabrina Silver Trio at The Cupping Room. Saturday, March 30th, 8-11pm. No cover, No minimum.”
We’re totally crushing on all you guys and we love to hear what you’re up to. Got something of note going on in your life? Let us know! We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états, or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn.com.
Friday Night Group Class Starts Tomorrow!
Starting tomorrow night we will be offering 5:30pm and 6:30pm CrossFit group class on Friday nights. We listened to your feedback, and this is one of the steps we are taking to better serve the CFSBK community and, most importantly, help you get your fitness on whenever you want.
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Yesterday’s Results Board: Press / Carry | Run, Push-Ups, Sit-Up
What Late-Night Snacking Has to Do with Sleep Vox
The Best Exercise You Aren’t Doing NY Mag
Stella! Wow. congratulations.
Thanks Charles! I am going to continue to be insufferably proud of myself for at least the rest of the week 😉
The competition was March 23rd? I think you should be insufferably proud until April 23rd (at least).
7 AM with Lynsey and Katie running a tight ship. Lots to get done!
Squats: 165x5x2, x10. I’ve decided to quit doing extra strength programming for Frankie’s class since we are back to squatting regularly in group class, so I did these high bar.
WOD: did all the lunges with 25#, and did only 3 rounds of the strict C2B chins (bodyweight, blue band, green band). Yeah I know I did 73 strict ones in 19.5 but those were singles! This rep scheme was a killer, especially with dead forearms from the lunges.
Did you hear one of our fellow classmates say about Lynsey, “I feel like she should have a ruler in her hand”? Too funny!
YES. Totally accurate.
work and life gobbled up a lot of my sleep time last night so showing up to class on a little over 5 hours sleep really made this class crushing.
Got through the back squats 235 X 5/5/6
The lunges all fell apart 45/35/27.5/no weight
The chest to bars I ended up needing more and more rest each round but I did them.
Sleep is important kids don’t forget that.
DIY mid morn
BSQ 215x5x3
I’d done the lunges (at 35#) and chins on Monday.
7 am with Lynsey and Katie
Starting with 70% of my 1 rm = 115. repped out with 10
Lunge walked with 15#s. These are what crushed my mind, body and soul in the open (albeit with 35# sa oh) so I know working on this movement is extra important! This is small and silly but I felt good that I push my last 10 with no pauses. I’m such a pauser! Did the chins BW but went 5/3/2/2/1 in the last set because they were failing and I got called out for froggin in the previous set. I already like this cycle!
Stella, I don’t know how I missed the crossword news! That is SO freaking awesome 🏆 – congrats!!!!
7am today
So happy I can still squat. Stuck to fitness, 125 x 5 x 3. Everything felt good and moved really well – Cidney was kind enough to video me so I could make sure the depth was there. Funny to see how my center of balance is changing.
Lunges with bodyweight, that was plenty. Banded chins, added up faster than I thought they would!
You were lunging with a weighted vest, that counts as weight!
also speaking of 🏆 …
…mine is misspelled. HILARIOUS.
🤭😂 that is amazing
Congrats Stella!
Was going to take class but my legs are still so sore from 19.5 on Monday so I did a little low key DIY piece to get some blood flowing
EMOM 10:00
5 dead stop deadlifts @205
Crossover Symmetry
Ghd sit-ups and holds