Back to the squat

Saturday — regular schedule
Sunday — regular schedule
Monday — Sunday schedule

Friday 110701

BLACK BOX WOD (current skill: back squat)

back squat 5-5-5-5-5

Post loads to comments.

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Thanks to Coach Avery for getting some great shots of the Filthy Fifty WOD 2 nights ago…

Looks like just a FEW people did the WOD…

Drake finds the ability to muster a laugh after all the filth…


  • 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.


    How to dress for this workout:

    1) Weightlifting shoes, or at the very least Chuck Taylors (NOT typical sneakers with thick, squishy bottoms). If you don’t own either of those options, believe it or not dress shoes or combat boots will better mimic the right type of support than typical sneakers can. Final option: just wear your socks. But whatever you do, NO SQUISHY SNEAKERS!
    2) A cotton t-shirt works best for the low-bar back squat. Avoid slippery man-made materials. You can even put chalk on your t-shirt where the bar will rest to help keep it in place.
    3) Shorts or pants that allow you to squat below parallel with no restrictions.

  • Reece

    Warmup: 45


    And first ever kipping pullups!

  • Chris G

    Does CFNYC now use motionsoft for billing? Does anyone know?

  • erika

    9:36, 85# and jumping burpee pullups. thanks josh for bringin the games — tug o war and medicine dodgeball were a hoot! happy 4th!!

  • Eric

    Back squat x5:
    185, 215, 235, 245 (PR for 5 reps), 205

    Small but great class, thanks Court for the tips. Felt much more hip usage than in the past

  • Steve Slo

    Great class with Allison today. Front squats and burpee pull-ups.
    #95 – 10:20
    First time doing pull-ups in a WOD without a band.

  • Sean M


  • Steve Slo

    Also… Worked on my cleans after class with Sam… They’re starting to look pretty solid.

  • Sam G

    I had the honor to witness steves first wod without a band, shit was cool, he kicked some serious butt.

    Burpee front squat wod, 8:28 rx

    Broke up second and third set to 6 and 6, do to fingers being overextended, my rack has gotten a lot better recently as I could not breath and had to ease up on the second round or I would have passed out.

  • Sam G

    Have to give a shout out to the awesome class with Allison as well, great stretches at the end, really loosened me up.

  • Thanks to those who gave me shout-outs for today’s 12-4pm WOD classes. I was filling in for Deverell and it was great to meet new people and see old friends I hadn’t seen in awhile. I currently teach Tue/Thur at 8am, 10am, and 12:30pm–mostly Elements–so it was a nice change of pace.

    Also, sorry that today’s blog post wasn’t up last night, as it usually is. I was posting from a smart phone when my at-home internet service was messed up last night and the post did not go through properly…

    (Did not realize that it had not gone through until after I was done teaching!)