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Thursday, June 7th, 2011 - Front Squats
Posted: 06 June 2012 04:10 PM   [ Ignore ]
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THURSDAY 120607

Front squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 120213.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.

The mainpage of CrossFit directs new people here for help getting started CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Answers to frequently asked questions can be found in the Beginners forum.

Garddawg - 16 May 2012 05:21 PM

Hi all,
CrossFit is planning a fundraiser to help St. Jude’s, our goal is to raise 1.7 million, the cost of running the hospital for a single day.  Our gym, CrossFit Brand X will be performing a workout called “Hope” on June 9, 2012 in an effort to raise $5000 for CrossFit for Hope.

100% of the event’s proceeds will benefit St. Jude.

How it Works
There are two ways you can support me:

Select a Performance-Based Sponsorship and enter a per-point sponsorship amount you will contribute based on my performance on the Hope workout. Visit the site after June 9, 2012 to fulfill your sponsorship based on how many points I earned during the workout.

- OR -

Select a Flat Donation and contribute an amount toward my goal right now, independent of my workout performance.

You also have the option of making a flat donation or fulfilling your performance-based sponsorship with a check made out to St. Jude. Give me the check and they can mail it in to St. Jude.

My donation link is:
https://hope.crossfit.com/sponsor?id=U51072

Your name will only be viewable to me, not the public.

Another way you could help is to join the CrossFit Brand X team, raise donations yourself and do the workout.

This is a project that Mikki and I have wanted to see happen for several years.  If you have benefited from this website, please think about helping out.

Thank you for your help,

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 06 June 2012 05:33 PM   [ Ignore ]   [ # 1 ]
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Everyone is a Big Dawg today.

Couple things to remember:
Weight should be on your heels throughout the entire movement
Lumbar curve must be maintained
Chest is up
Bar is racked on shoulders, elbows are high, upper arm parallel to ground
Head remains neutral

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 07 June 2012 01:25 AM   [ Ignore ]   [ # 2 ]
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Wednesday 120530

Run 10K

“Pack” - Run 5K

Time: 24:21

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Posted: 07 June 2012 02:36 AM   [ Ignore ]   [ # 3 ]
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THURSDAY 120607

Warm Up:
4.24k run in gradually hilly terrain
25:03

Front squat 3-3-3-3-3 reps
Only have a curl bar with a total of 70lbs
60-60-65-70-70

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M/37/165
First WOD 120529
Down 20 pounds
“I like it, I love it. I want some more of it, Drill Sergeant!”

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Posted: 07 June 2012 02:50 AM   [ Ignore ]   [ # 4 ]
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Buy in 3 rds of
- 5 handstands (ball-up, straddle-up, pike-up)
- 20 DU’s

Deadlift 3-3-3 at 70-80%
115kg / 120kg / 125kg

21-15-9 of
- Deadlift 100kg (17 PR -8 / 5-5-5 / 9)
- Box jump 52cm (unbroken)
9:58 - Aiming for sub 10 - that was hard!

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“Part of the fun is that frisson of terror as you check to see what the WOD is for the day.” Metric

“I did a 6:00 AM WOD the other day - Fight Gone Bad. When I saw it on the gym whiteboard I thought “you’ve got to be kidding”. It turned out to be fantastic. I spent the rest of the day knowing that I had slayed a dragon.” Radiosound

“Scale appropriately and warm up well and the most dangerous thing you’ll do today is drive to work.” TexasPatrick

M/44/5’10”/75kg

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Posted: 07 June 2012 03:26 AM   [ Ignore ]   [ # 5 ]
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WOD 120529

21-15-9 reps for time of:
20 kg Front squat
Burpee
Pull-up

12:58

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M43/180cm/80kg

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Posted: 07 June 2012 03:28 AM   [ Ignore ]   [ # 6 ]
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“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups (unanchored)
22:20 PR!

Runs on treadmill at 8.0 and 0.5 incline. All sit ups unbroken. First round of back extensions unbroken.

Last time 120311: 22:32 with runs on treadmill at 7.7 and 0.5 incline

—-

40-minute walk

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F/29/5’10/100

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Posted: 07 June 2012 03:38 AM   [ Ignore ]   [ # 7 ]
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Front squat 3-3-3-3-3

135-165-185-205-215

On the last round I started losing my midline and almost dropped the weight.  That was a good finishing weight I think.

Cash out mobility stuff and a bit of running.  I have to kill that goat.

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Posted: 07 June 2012 03:40 AM   [ Ignore ]   [ # 8 ]
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20min Skill Work-Band Assisted Muscle Ups

Complete 8 rounds:
1 Max Height Box Jump
Sprint 40m
*recover as needed between efforts

BJ-30”

Mobility

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 07 June 2012 04:13 AM   [ Ignore ]   [ # 9 ]
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Front squat 3-3-3-3-3
95-115-135-145(pr)-155(pr)

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Regards,
RonB
M/51/6’/205#/19% BF

compare to 199#/33% on 6/2008

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Posted: 07 June 2012 06:04 AM   [ Ignore ]   [ # 10 ]
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WU:
3 rounds of:
15 DU
Samson stretch
5 OHS w/PVC pipe
10-15 second tuck sits
5 good mornings w/ PVC pipe
5 strict pullups
5 ring dips

Burgener WU (1x w/ 45lbs done as power snatches)

WOD:
Front squat 3-3-3-3-3 reps

155-175-190-200-205

2 minutes of rest in between first 3 sets, 3 minutes on 4th and 4 minutes on 5th.

Skill:
3 seated MU w/ feet on box
rest 1 minute
3 kneeling MU
rest 1 minute
repeat 2x for a total of 3 rounds

CD:
stretch

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Posted: 07 June 2012 06:18 AM   [ Ignore ]   [ # 11 ]
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Back squat 3-3-3-3-3 reps
60-70-80-90-90
Adjusted WOD to back squat.  Still working on improving squat form before trying other variations. 

12x3 chest press, 60#
12x3 tricep dips on bench, assisted w/ one leg
12x3 chest flys, 15# dbs
12x3 dumbbell tricep extenstion, 15# db
150 bicycle crunches
15x3 leg raise/hip raise

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There are no shortcuts to any place worth going.
F/33/5’4”/123

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Posted: 07 June 2012 06:34 AM   [ Ignore ]   [ # 12 ]
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AM WOD

Max weight dumbbell strict shoulder press, 5x5

Worked my weight up to 40 lbs (each hand).  Did the full 5x5 at that weight.  Had a little gas left, was hyped at getting that 5x5 out (a PR for me), some good tunes came up on my iPhone, I got pumped so did a 6th round but this time max rep; got to 9 before failing.  Great way to start the day!

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M/39/6’1”/194 # - CrossFit birthday Sept 19, 2010 (BW 238 #)

Celebrate the small victories, for they are just that, victories.

2012 fitness goals: To Do (in no order)
- Conquer the muscle up
- 10 perfect handstand push ups

2012 fitness goals: Done
- 1/2 Murph (did a full actually)
- 100 lbs overhead squat (did 115 lbs)
- finally admit to myself, and consider myself, an athlete

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Posted: 07 June 2012 06:45 AM   [ Ignore ]   [ # 13 ]
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Front squat 3-3-3-3-3 reps

95-145-155-155-160 (PR)

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A man can fail many times, but he isn’t a failure until he begins to blame somebody else. -John Burroughs
M/37/6’0”/181

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Posted: 07 June 2012 06:45 AM   [ Ignore ]   [ # 14 ]
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Snatch Balance; Strict Pullups, Pistols, V Ups

Before: s/m, squat therapy x1

Snatch Balance work:
40x3-50-50-55-59(PR)

12:00 AMRAP
7 strict pullups
14 pistols alternating
21 V ups
3 rds + 3 pistols

Most Rx’d pistols I’ve ever done. Cheated with heel taps on most of the L ones, though.

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 07 June 2012 07:00 AM   [ Ignore ]   [ # 15 ]
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Strength:
Deadlift: 4x3: 275; 305; 335; 355
KB Windmill: 4x5 each arm: 45; 53; 70; 70

WOD: “Bradshaw”: 10 rounds of
3 Handstand pushups
6 Deadlifts (225)
12 Pullups
24 Double Unders

Rx’d
14:23

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