Front Squat
Fitness
3 x 5
Warm up and perform 3 x 5 at 100% of your heavy 5 from Week 1.
Performance
5/3/1 (3 Week):
70% x 3
80% x 3
90% x 3+
Your Training Max (TM) is used to base the percentages off of. Increase your TM 10 lbs above the previous 3 weeks. If you were above the recommended reps for the rep out sets, then increase your TM 15-20 lbs. The final set (the 90% set this week) is done for max reps, stopping 1-2 shy of failure. The goal is between 8 and 12 reps. Use a normal pace throughout the rep-out set and quit if you reach technical failure. Technical failure is the point at which you can move the weight from point A to point B but can no longer do so with acceptable technique. Use spotters on all work sets.
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Exposure 5 of 8
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Partner WOD
For Time:
1000m Row
100 Push-Ups
100 Russian Kettlebell Swings
100 Squats
100 Pull-Ups
Must be completed chipper style. Partition the work however desired. Scale Push-Ups to knees or elevated as needed. Choose a kettlebell that you and your partner can complete sets of at least 10 reps on. Be sure to move through full range of motion on each Squat and not to collapse. Scale Pull-Ups to banded, Ring Rows, or Jumping Pull-Ups as needed.
Post time, Rx, and partner to workout.
CFSBK's Third Art Show is TONIGHT
CFSBK's third Art Show is tonight from 7:30-10:30pm. Free entry and alcohol.
The work of Jen Murray, a local Brooklyn artist, will be on display. You can check out her work here.
CFSBK member, Sarah Mount, will be singing at 9:00pm. Want a preview? Listen to more of Sarah's tunes here.
Following Sarah's performance, Coach Whit, a lifelong dancer, will be doing a short performance to a song by Coach Brett, titled "Holding On To You." Find more of Brett's music here.
Come check out art from fellow talented CFSBKers. Below are all the artists whose work will be on display:
Brian Faulk
Katie Harper
Jenna Jerman
Alona Katz
Youn Jung Kim
Colette Komm
Saul Melmen
Adele Myers & Niko Reingold
Amy Muckerman
David Osorio
Trevor Safford
Brian “Baz” Zimbler
If you have any questions, email Kate R. at KatharineReece [at] gmail.com.
If you take any photos tonight (and we hope you do!), use the hashtag #CFSBKART so we can all see them! We can't wait to see you there!
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