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Sunday, May 5th, 2013 - Front Squat
Posted: 04 May 2013 06:45 PM   [ Ignore ]
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SUNDAY 130505

Front Squat 10-10-10-10-10 reps

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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.

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“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: 04 May 2013 09:43 PM   [ Ignore ]   [ # 1 ]
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Today, everyone is a Big Dawg.  If you are unfamiliar with the lift, watch this video:
http://media.crossfit.com/cf-video/CrossFit_FrontSquats.wmv
As with anything new start lighter than you think you should and stay well with in your ability.  Work technique first, weight second.  Our mantra here is work the movement.  As the movement gets better you will lift more weight, more efficiently and more safely.

A couple things to head off the questions.
1.  If you are comfortable, familiar and the movement is sound you should be challenging yourself with the weight.  The 9th and 10th rep should be HARD!
2.  On strength days it doesn’t matter if you go straight across or progressive or ascending, unless it specifically called out.  It is up to you.  With set of 7 reps or more I would choose straight across, but that is me.
3.  Strength work requires rest between sets.  2-5 minutes is the norm.  The object is to lift the most weight not how fast you can get done.  To lift the most weight you need to rest, 2:00 is the minimum.  You might choose to rest longer than 5:00 minutes.  Example today I worked up to back squat 270 x 3 then I ran a trainer through qa 4 round workout that took 7:00.  I then completed my last set 280 x 3, a pr.  The pr was way more important than the extended rest.
4.  If your form breaks on rep 5 and 6 you are lifting to much.  If it starts to waiver on 9 or 10 try to correct the problem next round.  If it continues you are lifting to much. 
5.  Common form breaks
  a.  Not going deep enough.  If your hip doesn’t go below parallel it is not a squat.  PERIOD!  That rep must be repeated.
  b.  Elbows roll forward and down.  If your elbows roll down your chest will follow.  If you can hold the bar with you elbows up while you are standing, but can’t at the bottom of the squat you are lifting to much.
  c.  Rounding back.  Fix it.  You are asking for an injury.  If you cannot fix it with the weight you are using lower the weight.
  d.  Knees rolling in.  If your knees are not in line with your toes the squat is not structurally sound.  Push your knees out as you start the squat and concentrate on pushing them out as you rise.

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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: 05 May 2013 12:57 AM   [ Ignore ]   [ # 2 ]
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Run and squats. Recovery back squat.

Warmup
2 rounds of
10 wall squats
15 sit-ups
10 PVC OHS
10 supermans

Strength
Back squat 5-5-5
In kg: 22.5-27.5-32.5

Metcon
3 RFT
Run 400 m
24 squats

Time: 9:19

Cash-out
Hamstring stretch
Couch stretch
Banded shoulder stretch

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 05 May 2013 02:04 AM   [ Ignore ]   [ # 3 ]
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AM:
Strength (kg): Press 9x20, 7x30, 5x40, 3x50, 2x57.5 (fail on 3rd)
Squat 11x20, 9x40, 7x60, 5x80, 3x107.5
DL 11x60, 9x80, 7x100, 5x120, 3x125

PM:
Warm up: 3x (250m row, 15 push ups, 15 calf raises no weight)
WOD 130426 (pack)
5 RFT of:
3 MU,
50 SU/DU (sub for 400m run)
Time: 18:02

Tweaked hammy and quad from football yesterday so I subbed SU/DU for runs. 3 straight MUs for first 3 rounds then broken 2/1 for rounds 4 and 5.

My double unders are way too unreliable for WODs but I’m finding alternating singles and doubles works well - still plenty of failures but I can regularly get sets of 10-30. I recommend this for anyone who’s getting double unders but not quite good enough for WODs yet. For workouts with DUs I count every SU/DU combination as one DU.

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M/47/80kg

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Posted: 05 May 2013 03:44 AM   [ Ignore ]   [ # 4 ]
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Burpee pull-ups, sit-ups

Wu: Yes

WOD:
1 minute on, 1 minute off for 10 minutes
Burpee pull-ups
46 (Ouch)

rest 5 minute, then…

Tabata sit-ups
Score: 77

MWOD:
K* 10 minutes
20 minutes face-in-the-sun-on-my-back-enjoying-life

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CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

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Posted: 05 May 2013 03:48 AM   [ Ignore ]   [ # 5 ]
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WOD 130426

5 rounds
3 muscle-ups CTB pull-ups
400-meter run

11:53

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M43/180cm/80kg

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Posted: 05 May 2013 05:27 AM   [ Ignore ]   [ # 6 ]
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Outlaw: pull ups/push jerk

20 C2B Pull-ups
2 Push Jerks 155/105#
15 C2B Pull-ups
4 Push Jerks 155/105#
10 C2B Pull-ups
6 Push Jerks 155/105#
5 C2B Pull-ups
8 Push Jerks 155/105#

10:15

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 05 May 2013 07:06 AM   [ Ignore ]   [ # 7 ]
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5k row 5/6 @ 23:48

5×10 front squat 35lb

Due to the low weight I didn’t take long rests, kept it at 2 minutes. It’ll be nice to get my bar in.

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Posted: 05 May 2013 07:18 AM   [ Ignore ]   [ # 8 ]
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CF warmup

135x10 then 115x10x4; took about 12 mins

started out with too much weight, so changed

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-Justin

“Fitness is a journey, not a destination”

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Posted: 05 May 2013 07:28 AM   [ Ignore ]   [ # 9 ]
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B/I: 5min jumprope, 1 mile run, stretches, 2x(15 situps, 15 back extensions, 15 squats, 5 dips, 10 jumping pullups)

Snatch:
5x(65#,85#,105#,95#)

WOD:
Front Squat 10-10-10-10-10 reps
205/215/225/235/245

Total: 11250#

C/O: core workout

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M/30/5’9”(180cm)/215#(98kg)
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If it is important to you, you will find a way.
If not, you’ll find an excuse.

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Posted: 05 May 2013 08:36 AM   [ Ignore ]   [ # 10 ]
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Sunday, May 5th, 2013 - Front Squat

Front Squat 10-10-10-10-10 reps

65#-75#-85#-95#-110# flag

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F/47/ 5’6
Crossfit DOB: 6/23/2012.

“It never gets easier, you just get stronger.”

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Posted: 05 May 2013 11:03 AM   [ Ignore ]   [ # 11 ]
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Warm up: 3 rounds, Sampson stretch, decline sit ups 15, good mornings 15, pull ups 10, dips 15

Front squats 95 X 10
            105 X 10
            115 X 10
            125 X 10
            135 X 10

Cash out, 6 mile run.

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48 / M / 5’9”/210

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Posted: 05 May 2013 11:06 AM   [ Ignore ]   [ # 12 ]
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WEDNESDAY 130501

Deadlift 3-3-3-3-3 reps
215, 235, 245, 255, 270. *Using 4” starting blocks.

Compare to 130124.
205, 225, 235, 245, 255

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 05 May 2013 11:07 AM   [ Ignore ]   [ # 13 ]
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Front squat 10 10 10 10 10

135#  135#  155#  135# 135#

Need a coach.  This garage gym has its down side.

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M/31/6’1/185

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Posted: 05 May 2013 11:14 AM   [ Ignore ]   [ # 14 ]
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Front squats 5x10

145#

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GarageCFer
M/60/180/5’8”
CrossFit Pagosa
Pagosa Springs, CO

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Posted: 05 May 2013 11:32 AM   [ Ignore ]   [ # 15 ]
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Thrusters & Pullups
Puppies:
Three rounds, 15-12-and 9 reps, for time of:
45# Thrusters
Assisted Pull ups (100 lb.)

@ 6 minutes.  Only second set for thrusters and pull ups were broken, so I suppose a little more weight for the thrusters and a little less help on the pull-ups next time.

Cash out:
5 sets of bench press (135-175 lb.)

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Ah, this thing called intelligence, what is that?

Coach says it’s okay to bleed from the ears.  (Reggie Ray)

M/46/5’11”/220

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