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.
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.
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.