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Tuesday, October 1st, 2013 - Front Squat
Posted: 30 September 2013 04:28 PM   [ Ignore ]
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TUESDAY 131001

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

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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.

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.”
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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.”
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Posted: 30 September 2013 06:20 PM   [ Ignore ]   [ # 1 ]
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If you have never done this movement before or are uncomfortable with the movement today you are a Buttercup:

Watch these videos:

http://media.crossfit.com/cf-video/CrossFit_FrontSquats.wmv

http://media.crossfit.com/cf-video/frontsquat.wmv

Then practice with a light weight or PVC.

If you are familiar with the movement, watch the videos and then do the WOD as Rx’d.


** One thing that can really help keep your chest up is taking a wider than usual grip on the bar.  Putting your shoulders in an externally rotate position can help keep the thoracic region stable.

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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: 01 October 2013 12:02 AM   [ Ignore ]   [ # 2 ]
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Push Press Behind Neck 5RM
30kg

3 x 15 @75%
22.5kg

4 x 2 Decline DB Bench Press
8.5kg

75 DB Chest Flyes
6kg 30,25,20

4 x 20 DB Floor Press
6kg,8.5,8.5,8.5

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 01 October 2013 12:23 AM   [ Ignore ]   [ # 3 ]
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01/10/13

Pack:
4 rounds for time of
Run 400 meters
25 Burpees
Set up under a bar that is one foot above your reach for burpees. Jump and touch the bar for each burpee rep

Time 14’ 50”

I hate burpees!!!!

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Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 01 October 2013 03:32 AM   [ Ignore ]   [ # 4 ]
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October 1 2013
5 am Workout with crew

Flexibility

1 min hip capsule distraction
2 min bottom of squat
Hold Pancake Split for 3 minutes
Center split 2 min

Front squat 1 rep max
1-1-1-1-1-1-1
95-100-105-110-115-125-135-145 (pr)

5 -5- 5

muscle up
Bar muscle up (progressions)

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Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 01 October 2013 04:21 AM   [ Ignore ]   [ # 5 ]
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Rest day, Deadlifts tomorrow. Feeling the legs from the 1 mile sled drag yesterday. Our forefathers were pretty tough doing stuff like that on a daily basis for their every day survival requirements. We wouldn’t need workout programs if we had to Walk behind a mule plowing , Cutting wood , Hand harvesting and putting up hay for the winter . We haven’t got a clue what real hard work is. wink

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 01 October 2013 04:40 AM   [ Ignore ]   [ # 6 ]
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Front Squat:
10-1-1-1-1-1
135-185-205-225-235-245(PR)

Back Squat:
3-1-1-1
245-265-275-285

WOD:
10 min AMRAP
10 lunges, 95lb
15 burpees
20 situps
3 rounds + 5 situps = 165 reps

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Cam

M/28/5’-11”/175 lb
PR’s: Deadlift-365(3/7/14), Squat-305(3/25/14), Bench-230(11/15/13), Clean-205(12/3/13)

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Posted: 01 October 2013 04:49 AM   [ Ignore ]   [ # 7 ]
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WU - worked a good amount of ankle mobility trying to solve my squat form issue. Did not seem to help. Stepped on a golf ball in various places of each foot, foam rolled my calves from the knee down, did the elbow to ankle stretch keeping heel on ground, etc. maybe it is my hips? did some jump rope, burpees and pullups.

SWOD: Deadlift - was feeling a little tenderness in the lower back area so only did two sets at 115lbs x 8 and postponed going heavy on deads.

WOD: Lowered the weights and cut the reps and tried to focus on form. Still noted a couple of low back nerve zingers on a few of the KTEs, but not bad enough to stop.

For time, 21-15-9- and 3 rep rounds of:
Walking lunge steps
65 pound Barbell thruster
Pull-ups
Knees to elbows

17:48

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M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 01 October 2013 05:02 AM   [ Ignore ]   [ # 8 ]
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Lunges/Thruster/PU/KtE

Std. Warmup x1 (with MU practice)

Pack
For time, 21-18-15-12-9-6 and 3 rep rounds of:
95 pound Barbell thruster
Walking lunge steps
Pull-ups
Knees to elbows

Time: 28:08

95lb Thrusters are very heavy. Those were broken into 3 sets until the 9 rep round. Pullups were broken into 2 sets until the 9 round. KtE were broken the first 2 sets. Lunges were not broken. Whooped at the end.

Also had to wait a couple times for people rotating in on my equipment.

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Run with the big dawgs…
M 25/5’9”/153lbs
Std Warmup (Crossfit Modded): Samson Stretch, OHS Broom, GHD Situp (x8), Back Ext 35lb (x8), Pullups (x6), Dip (x4) [occasional sub of Ring MU Progressions for PU/Dips]
Max: Weight (Reps)
Back-Squat: 235 (2)     
Front-Squat: 190 (1)     
Deadlift: 240 (1)     
Power Clean: 145 (1)
Hang Clean: 135 (3)     
Hang Snatch: 110 (2)       
Push Jerk: 130 (3)
OHS: 125 (3), 135 (1)
“Fran” (Pack) - 3:44

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Posted: 01 October 2013 06:00 AM   [ Ignore ]   [ # 9 ]
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OPG57 - 01 October 2013 04:21 AM

Rest day, Deadlifts tomorrow. Feeling the legs from the 1 mile sled drag yesterday. Our forefathers were pretty tough doing stuff like that on a daily basis for their every day survival requirements. We wouldn’t need workout programs if we had to Walk behind a mule plowing , Cutting wood , Hand harvesting and putting up hay for the winter . We haven’t got a clue what real hard work is. wink


Amen

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M/36/72”/248#
First WOD: 6/24/13

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Posted: 01 October 2013 06:01 AM   [ Ignore ]   [ # 10 ]
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Front Squat 1-1-1-1-1-1-1-1-1-1 reps
45-45-45-45-45-95-135-155-155-155 (PR)

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M/44/6´/185
CF since 08/01/2013

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Posted: 01 October 2013 07:07 AM   [ Ignore ]   [ # 11 ]
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OPG57 - 01 October 2013 04:21 AM

Rest day, Deadlifts tomorrow. Feeling the legs from the 1 mile sled drag yesterday. Our forefathers were pretty tough doing stuff like that on a daily basis for their every day survival requirements. We wouldn’t need workout programs if we had to Walk behind a mule plowing , Cutting wood , Hand harvesting and putting up hay for the winter . We haven’t got a clue what real hard work is. wink

I second that.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 01 October 2013 07:12 AM   [ Ignore ]   [ # 12 ]
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Warm Up

TUESDAY 131001
Front Squat 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.

205-210-215-220-225-235-245-255-260-265

Cash Out

Row 5K

Today starts a 4 day break for me. Long work week glad to get some much needed sleep. Right now I am running a bench and squat strength program for 12 weeks.  My WOD’s will be hit and miss. Hoping for some good solid gains in strength.

Take care all.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 01 October 2013 07:14 AM   [ Ignore ]   [ # 13 ]
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BS, box jump (press)

Wu: yes

CFSB:
Press 3x56(f3) then 15x35 Stupied fail. From early today I started to think I would fail today on the press. Never got it out of my head.

WOD:
5 rft
5 BS
12 box jump, 65 cm
7:14
Used 80 kg for the BS. Harder than I thought. Huffin and puffin on the box

MWOD:
10 min K*
50 sit ups

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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: 01 October 2013 07:42 AM   [ Ignore ]   [ # 14 ]
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jennmedic - 01 October 2013 07:12 AM

Warm Up

TUESDAY 131001
Front Squat 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.

205-210-215-220-225-235-245-255-260-265

Cash Out

Row 5K

Today starts a 4 day break for me. Long work week glad to get some much needed sleep. Right now I am running a bench and squat strength program for 12 weeks.  My WOD’s will be hit and miss. Hoping for some good solid gains in strength.

Take care all.

Good numbers on the front Squat Jenn. Enjoy the rest. You"ve earned it.

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 01 October 2013 08:10 AM   [ Ignore ]   [ # 15 ]
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Deadlift
3-3-3-3-3

120-120-120-50-50
Third round did not feel right, worked on form.

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M/50/5’11’’ 175lbs 16% Body Fat

CF Birthday 7/1/10   198 lbs 28% Body Fat

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