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Wednesday
Nov302011

Back Squat

3x5


Add 2.5-10lbs as appropriate. This the 5th exposure of back squats this cycle and our final "heavy" set.  After this we'll do one De-load set next Wednesday and then test a 1RM shortly thereafter. 

Post loads to comments.
compare to 11.23.11

Assistance Work
3x10-12 Romanian Deadlifts
3x10-12 Split Stance Pallof Presses


Optional Finisher:
Alternating rep rounds of:
50-40-30-20-10 Double Unders
25-20-15-10-5 Air Squats


This workout has a 10 minute cap.

Home
WOD 11.28.11

Recommended Reading

This is an excerpt from the Press chapter of Starting Strength: Basic Barbell Training, 3rd Edition. The revamped version of teaching the press is covered here: Learning To Press (pdf)

This is a great article that explains the mechanics and body positions associated Pressing.  Stance, hand and wrist position, bar path and much more are explained in a clear and engaging manner.  A must read for anyone serious about strength.

CFSBK Powerlifters

CFSBK will be sending 7 lifters to compete at the USAPL Northeastern Regional Championships this weekend.  Each athlete will have 3 attempts to establish a 1RM Back Squat, Bench Press and Deadlift.  Good luck, comrades!

Lifters:
Jeremy
Fisher
Margie Lempert
Chris Fox
Sarah Haskins
Jess Bailey
John Gabrus
David Byrd

Super-friends also competing: Paulie S and Gillian M!

What are everyone's planned attempts at the meet?
____________________
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Reader Comments (35)

Planned attempts
Squat: 355/385/395
Bench: 250/260/270
Dead: 440/460/475

My Papa had a shillelagh, and it was an ever-ominous presence.

November 30, 2011 | Unregistered CommenterFox

Good luck at the tournament! Knock em dead!

If anyone is in town tonight, I will be guest bartending at the Joshua Tree at 3rd and 34th from about 6 to whenever with some moustachioed friends to end the Movember campaign. Swing in and have a cold one if you're around.

@Fox, We have both of my great grandfathers' shillelaghs!

November 30, 2011 | Unregistered CommenterJR

Boy do I wish Pandora had a Crossfit station!
Some people like Rock music, others like ass shaking music, and even some mellow jams... this list goes on and on and on blah blah blah

Next time were gonna crossfit to one song and song only...
Crossfit Play List

November 30, 2011 | Registered CommenterJoshua Martinez

Awesome link Michele.

November 30, 2011 | Registered CommenterMalcolm

Since I got the shout-out...

I will be competing as a Master Lifter (it just means that I am old) in the 275lb weight class (that just means that I am the last to lift and just about everyone else has gone home).

Planned Meet Attempts:

SQUAT: 210kg (463lbs) / 220kg (484lbs) / 230kg (506lbs)
BENCH: 132.5kg (292lbs) / 137.5kg (303lbs) / 140kg (308lbs)
DEAD LIFT: 250kg (550lbs) / 262.5kg (578lbs) / 275kg (605lbs)

Bench Press is my weakest lift. Feel free to ask Coach Jeremy for a demonstration of how I USED to bench press.

My goal is to hit a 1400 total.

November 30, 2011 | Unregistered CommenterPaulie S

This morning's music ('90s grunge rock) made me feel OLD. I do still love me some Stone Temple Pilots, though.

BSQ 125x5x3 This is definitely feeling heavy.
Bench press 80x5x3 I feel like I have a lot more in me for this lift, and I'm really curious to see how far I get by the end of the cycle.
Cleans 68x3x3. These still feel pretty awkward. I need to get the cones out to remind me to place my feet properly when I land.
Chinups: 3x3 on the thin white band. Aha, I didn't realize there were two varieties of white band until I put it away and realized it wasn't as fat as some of the other ones. So THAT'S why sets of 3 were a grind!

November 30, 2011 | Unregistered CommenterStella

I am so bummed that I am SUPER SICK today and will be missing the 5th day of squats. I was so proud of myself for doing every day of the cycle.

November 30, 2011 | Unregistered CommenterLana

I am lifting SHW because I weight MORE than 275 so Paulie will have to wait forever to drive me back.
i dont really know my attempts I just know my openers which look something like this, subject to change
squat 395
Bench 305
Dead 405

November 30, 2011 | Unregistered Commentergabrus

love it, michele.

November 30, 2011 | Unregistered CommenterJJ

did this yesterday..

6am with coach d.o.

pre wu
3min row

WU1
20 hollow rocks
15 squats with mini band holding at the bottom
10 push ups
6 strict pull ups.

BSQ
(95x5 135X5 185x4 225x4)
255x5x3

felt good. 235 last week.

ASST Work
3x10 Romanian Deadlifts
3x10 Split Stance Pallof Presses

best o luck to youz heavy lifters.

November 30, 2011 | Unregistered CommenterMcGrath

Josh - I was very happy with being transported back to the mid-90's this morning! As I'm from Seattle it was nice to have a bit of home in the house. I loves me some Johnny but for me, it's a bit difficult to stay motivated to music that makes you want to play cards or read a book and have tea. Thanks again for this morning! I will work on the drooping left elbow.

PS: Michele - love the link!

November 30, 2011 | Registered CommenterJulie B

WANTED

Doggy walker - 1 or 2 afternoon walks in the South Slope for our 2 dogs this coming Saturday while Jess and I are at the meet in Philly. Our old boarding place went out of business and we have yet to find a replacement. Must be a dog person, experienced with walking strong dogs. Molly and Tucker are super sweet pitbull mixes, Molly however is not always too fond of other dogs and wears an e-collar. They will both reward you with hugs, snuggles, and kisses but I will gladly pay or barter if desired.

Email me at christian (at) crossfitsouthbrooklyn.com

November 30, 2011 | Unregistered CommenterFox

Hey Fox

Jon and I would happily walk your dogs! Even though we live a whole 2 blocks from you. Phew, quite a trek.

November 30, 2011 | Unregistered Commentermelon

Someone from CFSBK needs to sport a pair of these gems for their deadlifts at the powerlifting meet:

http://www.80stees.com/products/Superman-Caped-Knee-High-Socks.asp

Capes and all, of course.

November 30, 2011 | Unregistered CommenterDan N

Another good 6am class with Coach Josh. I am not opposed to 90s "White boy rock" as I call STP and Pearl Jam but it seems inadequate for heavy squats. Although today's 185 felt easier than last week's 180, riddle me that...

WU: 3 rounds WU 1 WITH STRICT PULLUPS! 3 per round. First time doing real pullups in a loooong time.
Squats:
(45x5, 115x5, 155x3, 175x1)
185x5x3
Good lifting with Jason.

Acc work: 3 rounds pallof presses & RDLs @ 95#. My grip dies if I go heavier.

Good luck big lifters!!

November 30, 2011 | Unregistered CommenterCharlotte

Finally looked at those photos from Michele--the trapeze artist WEARING A CORSET blows my mind.

November 30, 2011 | Unregistered CommenterCharlotte

Bsq 225x5x3. Eased back from last week's 240,235,235 because my chest was lagging behind my hips and coming up last. Then did 185x12 cause I didn't rest much and had time to kill.

Extra credit wod in 5:00. Rested too much.

November 30, 2011 | Unregistered CommenterCarlos

Those socks take it to a whole new level

November 30, 2011 | Registered CommenterDavid Osorio

I'll be lifting in the 132# weight class bright and early Saturday morning. Following are my attempts, though all the thirds will depend on how the seconds go:

Squat
1) 82.5kg (181.5); 2) 87.5kg (192.5); 3) 90kg (198)

Bench Press
1) 50kg (110); 2) 52.5kg (115.5); 3) 55kg (121)

Deadlift
1) 100kg (220); 105kg (231); 107.5kg (236.5)

November 30, 2011 | Unregistered CommenterMargie

My plan for the upcoming meet:
Step 1 Make Weight.
This is coming along well, down to 182/3 pretty consistently, down from 190 2 weeks ago.

Step 2 Rehydrate and Feed.
Don't see this being a problem

Step 3 Lifting
Squat 175kg (385) / 185kg (407) / 190kg (418)
Bench 125kg (275) / 135kg (297) / 140kg (308)
DL 205kg (451) / 220kg (485) / 230kg (507)

Feel good about the squat and bench, I have spent the last few workouts making the openers my bitch. I've squatted 385 for a triple and driven it off pins for a full depth dead squat. 407 will be a slight PR over a weight I haven't hit in 2 years, 418 will be reaching a little, but I have some confidence in it. On the bench, I've close grip pause benched 275 probably a dozen times over the last week and a half. No doubts on that. 297 shouldn't be much more adventurous. 308 will go if I stay in position.
Then there is the deadlift. I haven't pulled very heavy this training cycle, nothing heavier than 405 for reps. I've worked the crap out of my grip and my legs are stronger than ever, we'll see how that translates over. 455 is heavy but I can will it up. 485 would tie what I hit at the Hybrid challenge. 507 would be the first time over 500 for me in quite a while. That one is gonna have more to do with how much hate and anger I summon up than anything else.

Should be fun.

November 30, 2011 | Unregistered CommenterJeremy

I love Crossfit so much. It's totally changed my athletic life. It's the nicest, friendliest place I've ever worked out. And I look forward to going over 100 lbs for my one rep max next time we do it (two weeks from now?)

A couple of musical requests though--for things I'd rather not hear/have. Songs with"niggas" in the title (Hip-hop is great to lift to and I have made my peace (kind of) with the N word being in a lot of songs but still....
The other is something we were rockin' a couple of days ago where the chorus (repeated and incredible number of times) was "suck my dick" It bummed me out.
What I would like to hear: I was cool with the 90's stuff this morning. Love that. And hearing L.L. Cool J always makes me work a little harder--old school rap is awesome. A few specific goodies: Foo Fighters--"Best of You." The Heavy "How Ya Like Me Now" "Immigrant Song" Led Zeppelin

November 30, 2011 | Unregistered CommenterMartha

forgot to put my stats: 93 lbs 3x5; Romanian DL 53 lbs, 12 reps

November 30, 2011 | Unregistered CommenterMartha

First day back at CFSBK after 8 straight days of hedonism, drinking, heavy food, desserts, road-trips, and bad sleep. It showed.

Back squat; partnered with my strength cycle bro Jon.

WU: 45x5, 95x5, 135x4, 165x3, 185x1, 205x1, 225x1
Work: 240x5x3 (in the first or second set, I staggered coming out of one rep; in the third set I staggered again, and then was shallow on the fifth rep; so not all that clean overall; I'd like to get in one or two more sets before the total).

Accessory WOD RxD: 5:31

November 30, 2011 | Unregistered CommenterSamir Chopra

Awesome to see Steve back in while visiting and even better getting to squat with him!
Squats: 45x5, 95x5, 135x5, 185x3
210x5x3

Accessory WOD Rx in 5:04
all rounds of doubles except for 40 were unbroken, the 40 round was a shit show.

Good luck to all the folks hitting the meet this weekend!!!

November 30, 2011 | Unregistered CommenterDmak

I'm going to echo Martha. I don't think those songs need to played in the gym. There is plenty of other music to choose and frankly...

...I'll leave it at that before we go "swimming."

Thanks for saying something Martha.

----

Rock and roll to the power lifters! Wish I was joining y'all--- have fun and kick ass! May PRs abound!

November 30, 2011 | Registered CommenterRob Is

Great squatting with the very strong and friendly Chris A today.

255x5x3 - up 10# last week. Still feeling ok with a little more room to go up I think. I might throw in one more exposure next week to see if I can get 265x5x3 - my previous 3RM. Looking forward to the upcoming total to see if I can make my year-end goal of a 300# 1RM.

155x10x3 RDLs - up 10# from last week
Split Pallof presses 3x10

Double-under / air squat finisher in 3:03

Good luck to the powerlifting crew headed to Philly this weekend!

November 30, 2011 | Registered CommenterRickke

I'm excited for my first powerlifting meet. And to watch everyone else lift these amazing numbers. My numbers are as follows:

Squat: 160 / 170 / 176
Bench: 110 / 115 / 121
Deadlift: 182 / 193 / 204

Obviously the progression will depend on how things are going.

November 30, 2011 | Registered CommenterSarah H

I am going to start at the following weights, see how they feel, and then decide on my other two attempts.

Squat: 97.5 kg (214#)
Bench: 45 kg (99#)
Deadlift: 110 kg (242#)

Thanks for all the well wishes!

November 30, 2011 | Unregistered CommenterJessica Bailey

Rickke I'll take the way over on that 300. 3 Wheels.

November 30, 2011 | Unregistered CommenterJoel W

Your sentiments about the music are heard. I'm not happy about the misogyny and liberal use of profanity in most commercial rap however when we Pandora a rap station sometimes songs come up that can rub people the wrong way. If something offends you (anyone) don't hesitate to tell a coach and we'll gladly change it. Otherwise we'll do our best to keep an ear out for when things get a little NC-17.

Regarding taste, It's just plain impossible to make everyone happy so we throw out a large net with the Pandora stations and Spotify and hope most people are fine with what's being played most of the time.

November 30, 2011 | Registered CommenterThe Management

i cannot comment on the music. i don't think i've ever once heard a song i've recognized at CFSBK except for 'blue monday' by orgy, and trust me when that comes on i am ecstatic. the weird raver music we got tonight was actually kind of fun.

strength cycle week 3.2

squat: 245x5x3 (PR)
i don't think these went super well tonight. i had several shallow reps particularly in the middle set. my third set was probably my best, which i suppose is a good sign. really i just had some bad nerves tonight and i was afraid of this weight. i'm going to really focus on diet and recovery over the next two days so that 250 goes up better than this did. #squatdrama

bench press: 125x5x3 (PR)
this went really well tonight, better than 120 did. i really focused on staying tight, keeping my shoulders way back, and pushing down with my legs. i think i have a lot of room for growth on this lift.

chinups: on the thin white band, 3 - 2 - 2
this was a bit of a disappointment because i got 3 - 3 - 2 last week, but there are so many factors at play that 1 rep off really isn't that meaningful, so i'm happy enough. i was hoping to have lost some weight by now (i've been at ~185 for a month) so maybe if i can manage to shed a few pounds by the end of the cycle this will be a bit easier. :)

after class i spent about 10-15 minutes doing some clean drills (tall and hang cleans) and light power cleans, since i was watching some olympic videos today and had a hankering. i think my catch is really improving. really it's not so much the 'catch' but the third pull that i have to work on. i think i need to mix in some heavier cleans so i can force myself to really PULL down into the catch position and start feeling that.

good luck to all the strong people competing this weekend! i can't wait to see the numbers you guys get.

November 30, 2011 | Registered CommenterNick Angiolillo

First day back working out at SBK in over a week. So good to be back, although it was a pretty quiet night.

Warmup:
-hollow rocks, air squats, pushups...then spent the rest of time foam rollin' my sore hammies/glutes/hip flexors from a running workout I did on Monday.

BSQ:
(45x5, 95x5, 135x3, 165x2, 190x1)
work: 200x5x3
-felt a little slower but never got to a point where I wouldn't make any of the lifts. really happy about this because my squats last cycle were quite the shit-show. I'm definitely more organized and focus this go-around.

Accessory work:
2 rounds of 12 RDL's (95#) and 12 pallof presses.

Bonus WOD:
4:19
-the 20 round of squats were the hardest and I kept getting stuck during the 30 round of du's. Everything else felt pretty fast.

November 30, 2011 | Unregistered Commenterlady fox

Been a really rough week for me. SO getting in here to this wonderful place is about as zen as it gets. For 1 hr and 30 minutes more if I come n early stretch, foam roll is something i look forward to daily. Thank you SBK for the lift, I honestly dont know what I would do without it.

STrength Cycle Day 8.

BSQ 250X5X3. its weird the heavier it gets, the more fun it becomes. Im shocked at where my squat was and where it is now. I looked in my book and told Jeremy a yr ago today I was ugly squatting 135 for 20 reps and i was nowhere near parallel.

Bench 215 X5,
215 x 4 , F / 215 X 4, F. I failed on last 2 reps of bench at 215 and cant wait to hit this next Monday. Lack of food, and energy crushed me on the bench tonite, i will hit it on Monday.

Chin up + 20lbs. 5, 5, 11 feel solid.

November 30, 2011 | Unregistered CommenterDH3

Squats were awesome. Last week was a big mental week for me and this week felt really nice. It was hard, but it never felt out of control. I contribute this to me forcing myself to abstain from sugar. (which is hard to do when everyone else has it at lunch and I'm stressed.)

195x5x3

December 1, 2011 | Registered CommenterSarah la Rosa

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