Back Squat
Fitness
4 x 3
4 sets of 3 reps. Sets across. Add 5-15 lbs to last week.
Performance
Heavy 3
One work set, heavier than last week, not max effort.
Post loads to comments.
Exposure 6 of 8
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5 Rounds for Time:
50 Double-Unders
12 Front Squats 95/65
8 Ring Dips
Modify the Dubs to 50 Alternating Foot Steps (or 100 Single-Unders) and the Dips to Matador or Box Dips as needed. The barbell should be light for you and unbroken.
Post time and Rx to comments.
Friday, May 17th: CFSBK Cornhole Tournament
WHAT?
An evening of friendly cornhole competition. Haven’t played before? Don’t worry! It’s pretty simple, and this video explains everything. All are invited! Please leave a comment on the event page if you plan to participate. Teams (of 2) can declare beforehand, or we’ll pair you up at the tournament.
WHEN?
Friday, May 17th at 6:30pm during Open Gym. We’ll have the cornhole boards set up periodically over the next few weeks so you can practice.
Today: FREE ACTIVE LIFE STRENGTH ASSESSMENT AND INFO SESSION
Interested in Active Life Strength but not sure what it’s all about? Coach Keith is offering a free 1 hour session today at 11am to discuss the details of the program. He will also provide free mobility and strength assessments as a sample of what you can expect to see in the class.
The new cycle will start next Tuesday, May 7th at 10:00am. Go HERE for more info!
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Yesterday’s Results Board: Carry, Row, Chin-Ups
An Amputee’s Toughest Challenge Yet: Her 140-Mile Run in the Desert NY Times
The Untold History of Powerlifting BarBend
7am w/Jess & Katie
Haven’t done a fitness in a full week – can’t remember how long its been since I’ve done that!
HBBS:155×3, 165x3x3
Kept it chill, left knee is still all sorts of funky.
WOD: ~11:30 (forgot to look!), scaled to alt steps & 4 matador dips per round
Thanks to Jess for encouraging me to try the unassisted matador dips – don’t think I’ve done those in a WOD before. Challenging, but felt appropriate!
Note to self: When something hurts, check your freaking ego at the door.
HBBSQ 205×3. I should have cut myself off after my set at 195. (Also, I later heard Fox tell the 8 AM class that this was meant to be *one* heavy set of 3, not several of them at increasing load. Oops.) My right high hip area has been doing better the past few days, but the heavy squats definitely irritated it again.
WOD: 12:50 Rx. So many double unders!
Spent 15 minutes afterward doing hip stretches and rolling, which helped the affected area calm down a bit.
6am
Elevated DB split squats
35x6x1, 45x6x3
WOD – 8:36
Fun burner
Had to break up the dubs in the last two rounds
9am with Wifey 😍
BSQ
265x5x3
Still moving well, though feeling heavier.
Metcon Rx’d in 11:08
Slow. Only FSQ unbroken.
8am with Tori
Squat 4×3 245lbs, still easing back into them
Metcon DNF – had to break between round 2 and 3 because Champ was barking, then finished round 3 at minute 9, and had to go calm Champ down again… Decided that it wasn’t worth finishing it. This was going to be a ~15min workout for me anyway because of the 250 dubs, not worth pushing so much over.