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Back Squat | WOD 8.20.14

Fitness: 3 x 5 Linear Progression
Add 5 pounds to last exposure. 

Performance: 1 x 20
Add 5-10 pounds to last exposure.

Post loads to comments.

AMRAP 10 minutes:
5 Push Ups
10 Dumbbell Hang Power Cleans
15 Sit Ups 

AMRAP 10 minutes:
8 Box Jumps 30/24"
4 Handstand Push Ups
2 Muscle Ups

Scale is banded muscle ups. Buy in for scaling is 3 Chest to Bar and 3 Ring Dips. Folks close to a muscle up have the option of performing the Outlaw Muscle Up progressions, or doing ONE of the exercises below as a cash out as space and time permit post-WOD. This is entirely up to the coach. Please view this video, starting at around 4:30.

5 x 5 Box Humps (use a false grip)
5 x 3 Banded Transitions (use a false grip)
In both of these movements be sure to set the rings high enough that the arms are fully extended at the bottom. 

Post Rx and rounds to comments.

Thoughtful coaches writing thoughtful notes in their journals 

  • Please remember that all classes are canceled this Sunday!

Want to Explore the World of the Rings? 

This primer class that will introduce you to all things rings. The class will introduce participants to the various aspects of the rings: the different grips, above the rings, below, swinging and still rings. We will also touch on how to take care of your hands and taping techniques. We will go over basic positions, movements, and strength holds. 

Time: THIS SATURDAY, August 23, 2-3:30pm
Cost: $20
Buy-in: 10 strict push ups and 1 toes-to-bar or knees-to-bar.

The class is capped at 10 participants, so don’t think twice! Register Here!

Ken Haller's Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.

An Insider’s Guide to CrossFit New York Times
Breathtaking Aerial Landscapes of Iceland by Sarah Martinet Colossal
Are You an Athlete or an Exerciser? Catalyst Athletics
Google Knows You Better Than You Know Yourself The Atlantic

Reader Comments (27)

Yoga class

Warm up # 2 x 3 - Pull-ups stronger today

HBBS - 120 x 20. Fast, solid, losing breath

10 min AMRAP - 6 rnds + 8 bj + 4 hspu
24" (can't really do bounding), kipping (plates and abmat), red band MU trans & strict dips (dips were limiting factor)

Bike ride

August 20, 2014 | Unregistered CommenterLauren

6am with McD and the recently returned Arturo.

Went up 15# to 200# today for the 1 x 20. Mentally did 2 sets of 5, then got to 13 before it was basically singles. Focused on snapping my hips forward and keeping a big breadth held in at the bottom.

Did 7 rounds + 5 box jumps on the perf wod today. HSPU's and MU's felt nice and crisp, the hardest part was the box jump.

August 20, 2014 | Unregistered CommenterMichael A.

Strength cycle recovery day:

Pause squat 170x3x3. Oh yeah, that's where the bottom is.
Bench 120x5x3. This is close to the point where I started failing last cycle, and I definitely worked for it. Will be interesting to see whether I can hit my next weight.
Clean 105x3x3. Dare I say these are starting to not suck?

Also cheered for the 7 AM class during the WOD, aka yelled "PICK IT UP, PIGEON!" until he probably wanted to give me the finger. (He got back at me when it was time for my last set of cleans.)

Would like to reiterate to group classes: PLEASE pay attention to what's going on on the platforms when you're going to get your dumbbells. You're making us nervous!

August 20, 2014 | Unregistered CommenterStella

6am with McTuro

Hit 150# for the 1x20 set and ready to move up from there. THe weight never seemed heavy but the lactic acid was building up for sure.

6 rounds plus 8 sit ups on the Fitness WOD. Moved well throughout but he situps slowed down toward the end.

I am sympathetic to the strength cyclers on the platforms because it must suck to have a bunch of people behind you talking and banging dumbbells when you are trying to concentrate on a heavy lift. Perhaps the solution is as simple as waiting until a lift is finished and then getting in and out as quickly as possible. Right now we all jam into the tiny floor area between the platforms and the kettlebell racks and try to sidestep around each other. An entire class can grab everything they need in about 45 seconds. We just need to chose those 45 seconds carefully. Maybe wait for the okay from Jeremy before encroaching?

August 20, 2014 | Unregistered CommenterMattyChm

240x5x3 - back has been a little sore and I was starting to come forward so I went to the belt to finish sets 2 & 3. Will probably repeat this weight at OG on Friday and then go to 2.5# jumps to make sure I'm getting really good depth and not leading with my hips on the way up beltless.

WOD - 6 round + 1 MU - just missed finishing the 7th round by failing a MU with about 10 seconds left and couldn't get it together to make another attempt before time ran out.

August 20, 2014 | Unregistered CommenterDan L

7am with McRo,

165x20 on the squats and I thought its just another 5# jump from last week, I was dead wrong, these felt god awful, I wanted to give up on rep 17. (also I had a miss-load which always throws me off, double check your bar-mate's math).
WOD with 35#db, I didnt count my rounds because I am still taking it easy on my foot which hurts like a mother at push up position and catch position on the cleans.
And oh yeah I have a cheer squad on the platforms yay!!!!! too bad I was taking it slow otherwise that would have definitely helped me go faster. (i think they all have WOD envy and wont admit it)

August 20, 2014 | Unregistered CommenterPigeon

6:30am Strength Cycle

120 x 4, 105 x 5 & 105 x 10
That's as much as I could do on that weight, so Jeremy scaled it for the rest of the exposures. Still recovering from a week of stress with lack of sleep and not enough food. Coming in to open gym to make up for my squat suckyness.

Bench Press:
72.5 5 x 2 + 4
Failed last rep, had it but then lost the path of the bar.

63 3 x 3
Not bad, I think. At least I got a 'starting to look like actual cleans' from Jeremy.

PS: What Stella said. Please use common sense and observe caution when going through the platform while people are lifting. I don't want to get hurt and I don't want you to get hurt either, ok?

August 20, 2014 | Unregistered CommenterMichelle B

Pigeon, I'll admit to a teeny weeny bit of WOD envy today. I even looked to see if there was extra space on the mat to do some sit-ups blush*

August 20, 2014 | Unregistered CommenterMichelle B

Needed to get my squats in while on vacation. HBBS: 190x20. This was a 10# jump from last week. Felt fine even though my left ankle is still recovering. Dorsiflexion and extension are normal and pain free, but lateral movement is stiff. Mixed up a little metcon of 10min: 250m row + 25 situps. Finished 4 rounds + 250m. Hello abs! Didn't realize how much I use my core to brace when pulling on the erg.

August 20, 2014 | Unregistered CommenterPeter

Sorry for posting this here -I already put it on the Classifieds, but it is sort of urgent:

Seeking a car-sitter / car-mover.

I need someone who is comfortable to drive a VW Jetta Sportwagen (automatic) around a few blocks and can move and park my car to a safe, legal spot on the days of the Alternate Parking which is one or two times a week depending on where the new spot is. Duration: a couple of weeks.

I -and so my car- live on Carroll Street between 4th and 5th avenues, which is around 5 minutes of walking distance from our box.

Please kindly name the price of doing such a task if you are interested in. Will pay cash.

I need this several times a year, and I might need it very soon.

If you can't do it but know someone who is dependable -like someone who won't take the car for a drag race on 4th ave, or throw a car party, then;

Please write me at muratayas (at) me.com.

Murat A

August 20, 2014 | Unregistered CommenterMurat

Hello all! Brad L and I are looking for one more person to join our open team this Sunday! It looks like a pretty great workout (and not one in which the rules make your head spin, if that was at all a concern after looking at previous workouts). Good times ahead!

If you are interested (come on, you know you want to), please email: rose.kayleigh(at)gmail(dot)com.

August 20, 2014 | Unregistered CommenterKayleigh

Did today's workout yesterday at 6:30 with Whit.

Squats: 132# 3x5.
WOD: exactly 7 rounds with 20# DB and scaling by switching between hand release PU and knee PU towards the end.

August 20, 2014 | Unregistered CommenterJenny M

How about this for our next movie night: https://itunes.apple.com/us/movie/american-weightlifting/id897351708

August 20, 2014 | Unregistered CommenterDan Rx'd

Murat, I responded to your post on the classifieds. I might have a short term solution for you.

August 20, 2014 | Unregistered CommenterMattyChm

dan, i'll propose a smaller group screening (with an associated drinking game) if the gym's movie night doesn't materialize :)

August 20, 2014 | Unregistered Commentermichele

I have a question to the coaches;
Is there a formula to figure out when a person can start getting HSPUs strict or kipped. Like a strict press ratio to HSPU. I know there is an infinite amount of skill involved but would like to know when one can consider trying them without breaking one's neck.
I hope its not a 1:1 ratio because that's just unrealistic.

August 20, 2014 | Unregistered CommenterPigeon

Unfortunately I can't pick up my veggies from the CSA today so anybody is welcome to take them.

12pm with McDowell and Arturo. Linear progression. 280x3x5 unbelted
Rep 15 was quite shaky but fox gave me a shout just as I wavered and I think that saved the day

Fitness wod 6 rds plus 12 sit-ups @40lbs on Db cleans

August 20, 2014 | Unregistered CommenterMichael Ravitch

Pigeon. A bodyweight or close to it is a great start.

Noon class
Feeling better each week. Good bounce

Perf WOD
8 rounds + 3 BJ
30" box slowed me way down. Never really stopped moving during this. Fun WOD.

August 20, 2014 | Unregistered CommenterFox

430 PM with NoahDowell

HBBS: 215x20 - took a long time

Fitness WOD #30lb bells: 5 rounds + 5 PU + 6 cleans. Very slow.

August 20, 2014 | Unregistered CommenterSamir Chopra

Office workout:

95x5 135x5 205x5 220x20

Almost puked. Took a solid 15 minutes to get my breath back. 100kg is a good milestone but 225# next week was my goal for these before I have to leave town. Oh and still doing all squats unbelted and with no knee support.

45x5 75x5 95x5 112.5x10,10,9

Thought I could hit this instead of 110, so close.


Ran out of time again and wanted to do some pulling.

August 20, 2014 | Unregistered CommenterTodd

6:30 - McNoJB - sounds like some sort of McDonalds holiday speciality shake...

Perf Squats -
185 x 20

Felt good again this week, 3rd straight week with a 10lb jump. I talked to McD a little after about timing throughout...I've been coming out pretty hard on the first 10-12 and then just dredging through those last couple...breaking these up appropriately will be important in the coming weeks.

Per WOD -
8 rounds flat...
Did the first 2 round on box jumps stepping down...and then got mad at my rings slipping and did the last 6 sets bounding unbroken. HSPU's felt just alright...and for the MU's I did the transition with the green bands...I've already seen some pretty good results working on these over the last 2 weeks...really wanna push to start using the puke colored band.

August 20, 2014 | Unregistered CommenterBrad

Clean and Jerk, 80%x1x4

Clean pulls, 113%x4x5

Snatch Push Press

Weighted GHDs 3x10

August 20, 2014 | Unregistered CommenterJakeL

@ DanRx'd I think we should watch Arturo's favorite movie, "Pumping Iron", first.


August 20, 2014 | Unregistered CommenterAllie B.

@Todd - nice work on the set of 20. Re: out of breath-ness. Do you just take lots of breaths at the top? I found myself not wanting to stand there with the bar on my shoulders, so I rush through and end up exhaling on the way back up, which is obviously not ideal.

Trying to make up for lost time in the past and future, so I came in today and did fitness version of amrap and a heavy set of 5 front squats.

FSQ: 125x5 felt good. Fun to share a rack w two people who were new to me and awesome partners -- Stephanie and Morton

10 min amrap with Bethany: 5 push-ups, 10 DB HPCleans (20#), 15 sit-ups
8 rnds + 5 push-ups

August 20, 2014 | Unregistered CommenterLauren

Stella I'm so glad you brought that up. Someone in group classes tried to jump over the bar when someone in my class was carrying it, and missed, and the bar smashed their finger. This was Monday, and tonight it was fine, just bruised -- but those are some heavy weights that are being lifted around. And two weeks ago someone -- who happens to be the same someone -- jumped over one of the PEOPLE in my class when they were bending down to pick up weights. It just seems really unnecessary to save the couple of seconds it would take to walk around rather than over, when someone could get really hurt. It makes me very nervous.

August 20, 2014 | Unregistered Commenterariel c

Pigeon-- you definitely don't need to have a bodyweight press to get a strict handstand pushup--though I might guess that having somewhere around a 70-75% bw press might be a good correlate. I think the best strategy is to work through progressions (holds, negatives, wall walks, shoulder taps, hspu to ab mats)--how stable, strong and tight you can keep yourself in these progressions will help you get a better sense of where you're at regarding a hspu.

Back Squats: 20x145. These suck!

WOD: 7rds+1 HSPU. Challenged myself to keep the hspu strict because my strict ones aren't great. Not surprisingly, I was reduced to singles by the last couple of rounds! These were my main sticking point. All muscle-ups unbroken, and tried to keep the box jumps as plyometric as possible (with varying success.) Fun workout!

August 20, 2014 | Unregistered CommenterJB

Squatted today after coaching, then jumped in for the WOD portion of 7:30 group class

First day of a Hatch Squat cycle, trying to give myself a little more volume, which I tend to respond better to than smaller bits of heavy work:

HBBS: 183x10, 213.5x8, 228.75x6, 244x4

FSQ: 165x5, 192.5x5x3

Felt good, played around with no belt and some different breathing/bracing techniques than I've used in the past. Seemed to help.

Perf WOD Rx: 8 Rd + 4 Box Jumps

Fun stuff! No misses for me, and HSPU stayed strong throughout. My MUs are once again serviceable for workouts, but far from smooth. They are fine for doubles, but I need to iron my swing out if I want to have a chance i n any workouts with 5+ at a time.

Nice bounce back day after a subpar gym weekend, and felt GREAT to workout after writing all day. Oh, perspective.

August 20, 2014 | Unregistered CommenterNoah

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