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Front Squat


Perform 3 sets of the following:
A) Tempo Front Squat x 5 reps
Rest 30 seconds
B) Dumbbell RDL x 10-12 reps
Rest 90-120 seconds

Use a 2-2-1 tempo on the squats, add 5-10lbs from last week and focus on technique. 

5 Rounds For Time:
7 Dumbbell Snatch, Left
7 Dumbbell Snatch, Right
21 Sit-Ups



Speed Front Squat - 55% x 2 x 12
Use a 2-2-X tempo. Perform sets about every 30 seconds. Stay tight and focus on being explosive on the way up.

5 Rounds For Time:

7 Dumbbell Snatch, Left
7 Dumbbell Snatch, Right
21 Sit-Ups

Post results to comments.
Squat exposure 3/4, compare to 6.9.12

From The Vault: Grant P Front Squats At The Lyceum

Beat The Heat!

You've no doubt noticed that it's getting hotter in the gym as we creep deeper into summer on Degraw Street.  This change of environmental conditions comes with some new responsibilities that we all need to be aware of.  The two biggest risks when working out in high or humid temperatures are dehydration and heat stroke.  Dehydration occurs when your body loses more water than it requires for normal functioning and heat stroke occurs when your body temperature rises faster than you can regulate.  Both of these conditions are very serious and can lead to sickness and even death in extreme cases.  That being said, you can do a few simple things to make sure you're safe while working out:

1. Hydrate! Drink cold water before, during and after you exercise.  We have two water pitchers in the fridge for everyone to help themselves to.  We encourage everyone to bring their own reusable water container but also have cups available if you forget yours or don't own one.  Try to drink water at regular intervals, you want to be taking in more water than you're losing so don't wait until you're thirsty to start chugging.

2. Listen to your body  If you're feeling lightheaded, dizzy, nauseous, begin to cramp or display anything resembling fever symptoms, it's time to stop, cool-down and hydrate.   Sometimes during hard workouts we try to "push through the pain" but remember that putting yourself at risk in order to shave off an extra :15 seconds is both dangerous and contrary to why you're here in the first place. (to get fit!)

We also have ice in the freezer available in both cubes and cups that you can grab to eat, rub on your body (head,neck,chest, armpits..) put in your drinks or throw at someone you've got a crush on.

If you've got any questions don't hesitate to ask one of the coaches or post to comments.

The CFSBK Pub Quiz Team

CFSBK Pub Quiz Team, "Supple Leopard" will be flexing it's mind muscle Sunday night, so come on down to Pacific Standard at 8pm and join the CFSBK Pub Quiz team. If interested, please email JB at julie.barnard(AT)gmail.com
  • Dates/location: Sunday, June 24th, 8 PM at Pacific Standard, 82 4th Avenue. We start rolling in around 7:15-7:30pm to grab a table.
  • Type of Trivia: General -- sports, geography, television, and everything in between!
  • Is there a fee? No, you just buy your own drinks (and if we win, we get a free round!)
  • How many to a team: 6 players per team. The first 6 SBKers can play as team "Supple Leopard," and any others are welcome to form a second team of their choice.

The CFSBK Book Club's Next Book

We have a smart crime thriller for our July book.....Tinker Tailor Soldier Spy by John Le Carre!

Set in the 1970's this novel is a look at the disenfranchisement of the spy game after the cold war and the lengths those within the British Secret Intelligence Service (SIS) will go to uncover and by some, hide, a Soviet mole. This is no James Bond or Jason Bourne style novel, there is no glitz and glamour, it is all about the compromises that are made as the once young guns of the SIS reach middle age and must face their own demons in a beige world where disenchantment has taken its toll. Le Carre eloquently captures the decay facing a once mighty empire who is now on the back foot and trying to assimilate into a changed world where there is a new game in town.

There's also a film adaptation staring Gary Oldman, Colin Firth and John Hurt  for this one so feel free to check that out as well! Our next meeting will tentatively be on Sunday, July 15 at Pacific Standard. Mark your calendars!

To sign up for the Book Club mailing list to be part of the book choosing process and get the discussion questions, please contact Peggy at pjeanlouis1(AT)gmail.com

23 Jump Rope Exercises
Jump Rope Made Easy
Jump Rope For Beginners

Reader Comments (13)

Hi all CFSBKers! Quick off-topic request to a bunch of good folks. This is a call for a few donations for a student wrestler of Ben's who recently got placed in foster care. He was unable to take many of his clothes and lost his cell phone and ipod in the recent family upheaval.

He's a really sweet, hard-working kid who will be spending a bunch of time at wrestling and fitness camps this summer.

He needs:
shirts - casual and workout in XL
shorts - casual and workout - he's a 38" waist
cell phone

If you happen to have any of these items gathering a bit of dust in your house (or perhaps a gift card to a store you never shop in that won't get used otherwise) please let me know - akalishman AT gmail DOT com.

I can come pick them up at the gym or your place today, Sunday or Monday. Anything you are able to donate will be super appreciated! Thank you and sorry for the off-topic post!

June 23, 2012 | Unregistered Commenterariel

Hey Ariel -

Perfect timing! My boyfriend and I just cleaned out our closets and have four huge garbage bags of clothes (mostly workout gear) sitting in our house that we would be more than happy to sift through. I can bring whatever we find appropriate in the mounds of clothes to the gym tomorrow. Does that work? Let me know if not and you want to pick up we live on Smith between Douglass and Degraw or we can drop off. Happy to help. Please let us know if there's anything else we can do!

2x12 @ 70#

6:33 w/ 17.5 lb dbs -severly underestimated myself. Definitely should've gone 20lb dbs and I psyched myself out, yet again. I really need to stop doing this. I'm actually really pissed and might be doing this wod again later today with home dumbells. I feel like not going to the appropriate weight on a wod screws up my entire day and now i'm angry.

on positive note, I'm eating bacon as i type this and Margie is always a delight at 9 am. I am going to miss our Saturday mornings together.


June 23, 2012 | Unregistered CommenterShaye

Ariel...I may have some tshirts from my old Xl/xxl baggy clothes days. I never wore anything near a 38 waist though.

June 23, 2012 | Unregistered CommenterShawn$

Shaye and Shawn - thanks so much! If you could email me at akalishman AT gmail I'll coordinate a pick up.

June 23, 2012 | Unregistered Commenterariel

Saw Dr Fidler prior to working out today. Good stuff, both in terms of treatment and homework. Was pretty surprised to discover some reeeeeally tender spots in the neck. Some of my problem is that I don't take the time to practice what I preach and often rush workouts into my schedule. Need to commit more time to working on myself.


Speed FSQ

20 Hand to Hand swings, 24kg (being smart about left shoulder)
21 Unanchored Sit Ups
Fun to move a bit

Steak and eggs with salad and yucca home fries at Bogota is my all time favorite recovery meal. You are missing out if you don't know what I'm talking about.

June 23, 2012 | Unregistered CommenterFox

10am group class.

Warmup--2 rounds:
20 kb swings Russian, 20kg
20 hollow rocks
5 strict chinups

Speed Squats:
(45x5, 75x5, 95x5)
-working every 30 secs makes this soooo much harder. but because I was finished in 6 minutes I had some time for some lax ball shoulder love pre-wod.

8:07 with 35#
-able to move fast through my left arm snatches but intentionally went a little slower with my right arm because of my wonky shoulder. all felt good though. the hardest part is bringing the dumbbell down.

June 23, 2012 | Unregistered Commenterlady fox

8am with coach margie

pre wu
foam roll
lax ball hamstring lovin

20 kb swings 20kg
20 hollow rocks
5 c2b chin ups

speedy FSQ with the mighty björn
(45x3 135x2)
felt good.

5 Rounds For Time:
7 Dumbbell Snatch, Left
7 Dumbbell Snatch, Right
21 Sit-Ups

50lb db snatches unbroken.


nice one.

June 23, 2012 | Unregistered CommenterMcGrath


GHD/KB Swings

Speed Bench
65+4Chainsx3x9 :30

Standing DB Press
25x12, 30x12, 25x12

Weighted Chin-ups
4 Chainsx 5reps, Then BWx12

Ring Dips

Dumbbell Flys (I havent done these in like 6 years.. but that's what the program called for..)

90/90 Press 2x20
Curls 20x20x2
Shrugs 70sx2x20

Technically an off day. But I had some time, some energy and some motivation to do Something.

Squats From Pins
45x5, 95x5, 135x5, 165x5, 185x3, (225x1x8 On The Minute)

GHD Double Band Dynamic Hip Extensions 2x20

June 23, 2012 | Registered CommenterDavid Osorio

Front squats partnered with Haliouster the Third


Accessory WOD @30lbs (went a little light as per most overhead moves): Finished in 6:15

June 23, 2012 | Unregistered CommenterSamir Chopra

Photo of Herschel on Tony Gentilcore's blog:


Can we sue his ass?

June 23, 2012 | Unregistered CommenterNino

Thank you to everyone who has contacted us about helping! He's going to be all set and he and his foster family (and Ben and I) really appreciate all your generosity. I'm so happy to be a part of this CFSBK community.

threadjack over

June 23, 2012 | Unregistered Commenterariel

excellent active recovery with El Osorio, who shockingly did not ask me to place any 45-lb items on or around my breast tissue, which i really appreciated.


June 23, 2012 | Unregistered Commentermichele

Partnered with Grant for front squats:

(45x5, 95x5, 115x), 125x3x5 -- this was the strictest I'd been with the tempo yet.

WOD -- 7:32 (35 lb). The snatches were all unbroken, as were the sit-ups, but I'm just not as quick as others on that movement.

June 24, 2012 | Registered CommenterRyan

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