Front Squat
Fitness
3 x 5
Warm up and perform 3x5 at 95% of your heavy 5 from Week 1.
Performance
5/3/1 (5 Week):
65% x 5
75% x 5
85% x 5+
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 85% 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 4 of 8
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For Time:
800m Row
50 Box Jumps 24/20"
50 Toes-to-Bars
800m Run
Post time and Rx to comments.
Kurt is training for his big row across the Delaware, but you can train to row with our own Olympian Coach Nick! Read on for details...
- Tomorrow's 11am Active Recovery class with Coach Fox is cancelled.
- There are only a few spots left in tomorrow's Pelvic Floor Health Workshop. Don't miss out! Go here to register!
TODAY: Want to Learn to Row from an Olympian? Come to the C.R.A.S.H.-B. Kick-Off Meeting With Coach Nick!
Do you hate and fear workouts that involve rowing? Do you secretly love them but don’t want to admit it? Either way, you have a good reason to train for the C.R.A.S.H.-B. World Indoor Rowing Championship! Coach Nick will prepare members in the months leading up to race day, which is Feb. 12. Come to Coach Nick’s kick-off meeting and technique clinic at 8:30 AM today. Please note: This meeting is only for people who are definitely participating in the program. Here’s some basic info:
- The events at CRASH-Bs are individual.
- You don’t have to be an SBK member to participate.
- The group will get together for three technique clinics (each of which will conclude with a workout) and three races.
- Participants will do the workouts on their own.
- Nick will provide support—including video analysis of your technique—throughout the program.
- Anyone can join—there is no minimum performance requirement.
- Visit the event page for pricing options and more info. At the kick-off meeting at 8:30am on Saturday, November 12th, he'll explain the program in detail. The session will also include the first technique clinic, which will conclude with a workout.
Send Coach Nick an email at Nick [at] CrossFitSouthBrooklyn.com if you plan to show up or if you have any questions. There is 12% discount for all current CFSBK members. Please Coach Nick or the front desk for the discount code.
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