Back Squat
Saturday, August 20, 2011 at 12:00AM 2x10
Add 5-10lbs from the previous volume exposure
Post loads to comments.
(e4/4) compare to 8.13.11
5 Rounds for Time of:
5 Dumbbell Hang Power Snatches, each arm
10 Box Jumps
Post time and Rx to comments.
"Chantzy" checks out the new CFSBK log books
Fight Gone Bad House Teams #'s 2 and 3!
Team 2
Chris Artis
Mike Mishik
Rob Israel
Stella Zawistowski
Kate Denny
Team 3
Christine Naclerio
Jessica Fox
Dave McGrath
Brian Zimbler
Ian Landau
Good luck guys! You'll get more information about your team and responsibilities shortly!
So far Team CrossFit South Brooklyn has raised $1,905! Our highest fundraisers so far are: Peter Mattis with $850, Chris Paschke with $500 and Yoshi Stone with $225. Excellent work fellas!
Good Luck Team SBK!
Our weekend warriors march out to CrossFit Queens today for event #3 of the CF Subway Series! Best of luck to all those competing today as well as a special thanks to everyone heading out to support SBK. (The Black Sea!)
Picnic Tomorrow!
Who: All are welcome! Bring family, bring friends, bring enemies! This is a great excuse to get out to the park and enjoy some nice weather and food with the good folks of CFSBK!
_________________
Many people are often intimidated or don't know where to start when it comes to fundraising. Do you have any advice to help people get the ball rolling?
Reader Comments (14)
Good luck subway seriesers!
I just signed up for FGB, time to get serious!
Nice 8am group with Margie this morning. Feel like I haven't been in class in fo-evah.
WU: 15 hollow rocks, 5 push ups,3 pull ups, 15 squats
BSQ 2x10: (45x10,65x5,75x5,85x3) 90x10x2 Pleasure to meet "Worm."
These felt fine. Haven't back squatted in a long while and was a bit of a shock to the system at first. Nothing monumental here today.
WOD: 5RFT: 5 DB hang snatches ea. arm (17.5#) 10 Box Jumps (16") 3:57
This was easy. I was able to cycle pretty much everything with the exception of some box jumps here and there. Could have gone heavier and higher.
Woke up went to an 8:30am group class at cfit invictus in SD
Warm up was line drills of high knees, butt kickers, perfect stretch, knee hugs, and some other mobility stuff.
The wod was a 20min amrap partner wod 10Ball Slams, 10pushups, and 10 Box Jumps. Did the slams at 50lbs, box at 24 inches. I did 10rounds my partner did 10+some of the ball slams. Pushups fatigued after sets of 10 around round 5 or so. Cycled all the boxjumps which for some reason clicked.
Fun work out. Nice experience.
BSQ
140x10x2
Accessory with 20lb and 16" box: 3:47
BAZ
Yes, I got your feedback form. I have not responded to anyone since this is just a head count. You are part of the family, man. It's all good.
Speaking of! We still need about 8 or so to sign up for Veg for the CSA! Please email by tomorrow. Thanks!!
thanks David O for a swell Active Recovery, and for everyone who hung out with Stella while I was taking class.
l really want to encourage the other Strength Cyclers to add ActRecov to your workout plan. In addition to the great maintenance work you do DURING the class, you'll start to learn how to intelligently mobilize yourSELF outside the class. it's not about learning how to stretch - I don't stretch before I lift, period. I have, on the other hand, learned how to mobilize my shit so I can lift more.
Good stuff.
Congrats to team CFSBK on the strong showing today!
How did things go in Astoria today? Looking forward to hearing all about it... Sorry I couldn't be there (again)-- laid up with food poisoning the last few days. Fun!
Another great showing by team SBK. We landed 2nd this week, which I believe may have us tied for 1st with CFV. It will ride on next week now...
Back to the beer garden!
8am with coach margie. hung over and feeling pretty crap.
WU
3 Rounds of:
0:30 in a prone or supine plank. (alternate each round)
16 air squats(thera band)
10 Ring Rows
BSQ great lifting with alec and bjorn
(45x7 135x5 185x5 215x5)
220x10x2
felt easier than last week. hitting depth really well. alec thanks for the tips on opening up my shoulders.
WOD
5 Rounds for Time of:
5 Dumbbell Hang Power Snatches, each arm 40b
10 Box step ups
3:45 could have gone heavier. nice lil burner.
hang over gone and feeling much better. thank you cf.
re FGB fundraising. I asked everyone and kept asking everyone and asking and asking until they gave. email friends and family. post on facebook. keep asking. people will give.
Another good day at the subway series. Today is not the first day I've noticed, but I thought it would be good to finally point out that all of our newer members or "transfers" have made a really great addition to the family. They're obviously great competitors, but more importantly they're super great teammates. Glad to have all of you on board!
ditto what Sarah said! i love how SBK had grown recently...both with the new members out recently out of foundations and the "transplants". Awesome day today with Jackie and McDowell as our top SBKers. We seriously need everyone to represent next weekend...first place is on the line!!!
p.s. the beer garden was fantastic.
also, sorry for the typos. and, i just got a tattoo. wish paddock would have joined us. ;)
"Chantzy"? Since when did Chintzy turn into Chantzy?
Back Squats today were solid, good lifting with Ben. Carlos had some serious squats too.
45x10/95x5/135x5/185x3
205x10x2
Did the accessory super-light, 15# and 20", 4:37
Hooray for new sbk'ers.
Sad that I only show up on weekends and don't meet them.
Picnic!
Bsq 210x10x2
Wod 4:16 30#, 20" (some heel pain on box jumps but steady improvement continues)
Sorry to miss subway series. Daddy responsibilities.
Coached the kids through today's CFKids wod at home which was fun for all.
Visited CF South Shore in Strong Island twice this week while working out there. Did Helen in 11:11 among other wods. Nice box and great community
Opted to lighten up from last week, where things felt sloppy.
Warmup A
Back Squat
warmup: 45x10, 95x5, 135x5, 185x3, 195x2
work: 195x10,195x10
Felt really good this week, tightened up the form and ready to go hit 205 with confidence next time.
MetCon: DFL
20#, 20", 4:48. Humbling, but enjoyable. Picked the right height and weight to make it a quick burn, but wished I could have knocked 10-20 seconds off.