Back it up

Monday 090420 (68) (15)
Back Squat 3-3-3-3-3 reps
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CFE-NYC this week:
Tuesday: 6:30pm @ the Manhattan Box (with Kurt)
Wednesday: 6:30am @ the Manhattan Box (with Torch)
Saturday: 10am @ McCarren Park (with Torch)
Sunday: 3pm @ B3 (with Kurt)
Pullups do a body good
“I’ve been shocked at how many folks are willing to work their asses off in the gym but simply refuse to cook at home.”
The cholesterol myths
Protein breakdown–oh noes!
Mastery and control of your life
Lisbeth asks: “Is it different to be a woman in CrossFit? As a member or as a trainer or as an affiliate owner?”
Kirk sends his well wishes from Bogota, Colombia, where he’s had the opportunity to train at altitude (Bogota’s the third highest major city in the world) at CF Bogota. That extra lack of oxygen sure looks fun, huh? (Photo courtesy of CF Bogota.)


  • From the CrossFit Brand X forums:
    Today, everyone is a Big Dawg. Everyone can do this workout as Rx’d. If you are unfamiliar with the lift or have an absolutely horrible air squat, go light and work on form.

  • Davi

    Jacinto 7 AM shoutout! Special thanks to Keith for tips and Isaac for early AM motivation.
    Jacinto warmup
    squat warmup 5 @ 95, 135, 155
    WOD : 185-185-185-185-185
    finisher: 3 X 20 KB swings (24 kg) and 20 box jumps

  • Sara

    Ended up taking yesterday off so did angie today:
    26:35 as rx’d
    The pullups took me 15 min or I would have had a good time… My kipping sucks!
    Took a cue from Allison and finished with 100 body weight squats (135lbs): 18:44
    Will make up today’s wod tomorrow when I have some actual coaching.

  • Sara

    I mean 100 body weight DEADLIFTS… Apparently I have squats on my mind;)

  • Matt M.

    Squat Warm up
    5 @ 135, 185, 185
    WOD –
    225, 225, 225, 225, 225
    Jacinto finisher
    3 x 20 KB swings 24kg
    3 x 20 Box jumps

  • Rickke

    135-165-175-175-185 (high bar still due to shoulder surgery issues) – thanks for the help with low bar form practice, Jeff.
    Jacinto’s finisher:
    1 x 20 35# KB swings
    2 x 20 24kg KB swings
    3 x 20 box jumps

  • Kirk

    Thanks for posting that lovely picture, Allison!
    Training at altitude is brutal on the “easy” days…
    Just completed my third day training with Geoff at Crossfit Bogota. He is using an awesome outdoor space as he looks for a box (not much fun when he has to lug out all the weights and the plyo boxes however…). Of course the only part of the space you can see in the pic above is the bench I am contemplating death on… Check out the Crossfit Bogota site for some better pics.
    Hang Clean & Jerk, DU, Run WOD known affectionately as “Juan Camilo” (you really have to see his pic on the CF Bogota site to appreciate it…)
    4 RFT
    10 Hang C&J (35 lb dumbbell)
    50 DU
    400m Run
    Damn DUs still suck hard, although I managed a few chains of 7-8…
    Made up “Danny”
    30 Box Jumps 24”
    20 Push Press 50# Dumbells
    30 Pull Ups
    3 rounds + 30 + 20 + 9
    Pushed it hard for Danny – the picture above shows the result.
    4 RFT
    400m Run
    50 Squats
    Of course, my guys here issue a warning to all new staff arriving in Bogota not to try any physical exercise at all until they’ve acclimatized for at least two weeks… Oh well.
    Can’t wait to get back to sea level!

  • Justin “Thor”

    Remember everyone, a high bar back squat isnt just placing the bar higher on the back. The highbar and lowbar backsquats are each a different movement all together.

  • Hari

    “The pullups took me 15 min or I would have had a good time”
    As you looked around your globo gym, did you notice many people who could better?

  • Davi

    that was 3 X 20 box jumps for me, not just 20
    nice photo, Kirk!
    Also, Allison – digging the Crossfit women link

  • torch

    CFE this week:
    Tuesday: 6:30pm @ the Manhattan Box (with Kurt)
    Wednesday: 6:30am @ the Manhattan Box (with Torch)
    Saturday: 10am @ McCarren Park (with Torch)
    Sunday: 3pm @ B3 (with Kurt)

  • george

    made up the box jump, push press, pull up wod
    three rounds plus 20 box jumps.
    105 lbs for push press. – neck and knee still sore, but i am gaining on it.

  • Sara–happy to hear I inspired you!
    Davi–glad you like the link on women and crossfit. It’s definitely an interesting topic that I’d love to get our women to weigh in on in our comments right here. We’re one of the few affiliates to have more men than women (usually it’s the other way around), so things are definitely unique here at the Black Box.

  • Erik

    For anyone who has an Iphone… interesting article about an application that help you keep track of running distances.

  • Tony T.

    95, 135, 165, 175F, 175

  • Jeff

    135×2, 185×2, 225×1
    235×3, 255×3 (2 reps had insufficient depth), 275×0 fail,
    250×3 (uneven bar by 5#), 225×3, 245×3 (questionable depth)
    I had all sorts of balance and movement issues, almost like I’d forgotten that I’d been low bar back squatting for the past month.

  • juan

    very lame today.
    I need to buy my own bar so i can do these at home.
    255 fail
    235 failed on the 3rd red

  • Anna

    As a new member of the BlacK Box I have to admit it is a bit intimidating to be the only woman in class. However, I think its more my issue. I don’t think any of the guys give it a thought. I feel there is a certain respect that we get for being there that you would never get at 24 hour fitness/crunch/sports club etc. Woman get to accomplish things at the Box that we have always been told we couldn’t or shouldn’t do. And when the baddest ass guy in class tells you “good job” that means something.

  • Jon S.

    185×3 (Box Squat)
    205, 225, 235, 245, 235

  • Lt Gabe

    Did an old favorite today…
    Squat 80-64-50-32-16-8 reps
    1.5 pood Kettlebell swing 40-32-25-16-8-4 reps
    Pull-ups 20-16-12-8-4-2 reps
    for time:
    as rx’d 15:10

  • george

    tried to take it easy on my knee – actually, it held up fairly well.
    245 x 3
    265 x 3
    275 x 3
    295 x 3
    305 x 3
    i actually messed around with some light box squats yesterday. has anybody done this with box squats today? interested to see where the numbers fall as percent of max.

  • Reagan

    Back Squat
    Black Box (83,83)

  • Steve-O

    didn’t feel quite right after 225 so i backed off a little
    finished with tabata squats

  • Alexei

    Backed off last set to get better form. Form is still flaky, and proper form feels awkward. Guess it’ll come with some work at lighter weights… maybe tomorrow…
    Still improvement over last time this came up – I failed on 225 then.

  • max

    225, 225 ,230, 235, 240, day 3 100 burpees. thanks to all you guys in the 6:30 class tonight. The constant tips really helped me improve on my form this evening, although not perfect, there was major progress,thanks again.

  • Brett_nyc

    315-325-330-335-340, PR by 10lbs over last 3RM
    Post: Max OHS @135, 25 reps
    George. Don’t do box squats. They are designed to maximize the assisting effects of a squat suit by reducing quad recruitment and maximizing loading on the suit through the posterior chain.

  • george

    thanks bret.
    i was doing them really light – the one positive thing i noticed was that it really magnified the recruitment of my glutes and hamstrings. also taking the wide stance and reaching back for the box was a great hip stretch….

  • Stephanie

    45, 65, 65, 65, 65, 65

  • Aram

    175-185-185-185-165 (70,33)

  • Hari

    185, 195, 205, 215, 225 (Insufficent depth.)
    68,54), (11,10)

  • Brett_nyc

    Hey George, Rip actually talked pretty extensively about them. It’s all about maximizing the suit’s potential. You can use good mornings to similar effect.

  • george

    so did Rip disagree with Dave Tate’s recent affiliation with crossfit and more importantly that box squat video being posted.
    i know a lot of that training; especially westside is geared toward lifting with equipment,
    it was just that the video peaked my interest.
    on a side note – my training has been really sporadic the last 1.5 months and i have been surprised how much i have really not lost too much strength…so no need to deviate from the main site wods – ie what’s been working.

  • Levi

    225, 235, 235, 235, 235

  • Brett_nyc

    Rip said that the Westside barbel stuff and Dave Tate are great, but that the box squat was designed for advanced powerlifters (really freaking strong)who can use enough weight to really load up the suit to its potential. For 90% of CF’ers, a normal low bar back squat will be more effective at increasing overall strength because you’re utilizing the whole posterior chain and the quads, ie more muscles than the box squat.

  • Jeffrey B.

    245, 255, 260 (3 rep PR), 265 (F), 255 (F)