April 13, 2004Tuesday 040413Front Squat 3-2-2-2-1-1-1-1-1 reps Post loads to comments.
Brian Mulvaney, CrossFit IT guy. Posted by lauren at April 13, 2004 7:29 PMComments
135-155-185-205-225-225-225-225-235 I watched Svend Karlsen's "Viking Power" DVD -- very inspiring. Comment #1 - Posted by: Laurion at April 13, 2004 2:47 AMI am thinking of taking the Crossfit plunge today. What weight should I start with on the front squat? I can do 225 lbs for about 20 reps on the back squat, have not really ever done much with the front squat. Thanks. Comment #2 - Posted by: Sebastian at April 13, 2004 4:19 AMFirst time with front squats...feeling my way along like a blind man. Started too light, probably didn't go quite as heavy as I could have. That bar position feels really un-natural. 135-145-155-160-165-170-185-185-205 Comment #3 - Posted by: Matt G. at April 13, 2004 4:53 AMThis was frustrating for me but at the same time exposed an area that I really need to work on. I couldn't get the bar to rest on my shoulders due to inflexibility. I did the squats with 115 lbs but focused on form and did handstands and wallball between sets to stretch the wrists and work the legs. I don't know if anyone else has this issue or whether I am abnormally inflexible but no physical force could put me in the correct "racked" position. I was worried something was going to snap so I held the closest I could get to the correct position for as long as possible for each set which was pretty painful. Comment #4 - Posted by: KevinA at April 13, 2004 5:49 AMGood to hit front squats again. It was a pretty good day for me: 135-155-175-190-205-215-225-240-260 - new PR! bwt - 178 Try doing this as a deadstop front squat. Set bar on sawhorses or on stop pins in rack so you are in bottom position of squat, get into position and stand up. Make sure you pause and don't bounce at the bottom of eac rep. Comment #6 - Posted by: mgarrity at April 13, 2004 7:13 AMI need help, what are good mornings? Thanks for discription. Charles Comment #7 - Posted by: Charles Austin at April 13, 2004 8:32 AMCongrats on your cover photo, Brian. Oh yeah, and on getting an L-hold on rings, too. Mike Minium Comment #8 - Posted by: Mike Minium at April 13, 2004 9:47 AMCharles, Jack Walcott's first post in the Comments section of Sunday's WOD explains it all (http://www.crossfit.com/cgi-bin/moveabletype/mt-comments.cgi?entry_id=379). He provided a link to a site with a video and an explanation of good mornings. http://www.myfit.ca/exercisedatabase/viewanexercise.asp?table=exercises&ID=49 Hope this helps, Mike Comment #9 - Posted by: Mike Minium at April 13, 2004 9:50 AM
Well, I did back squats. I forgot to write down the WOD and went to the gym, only remembering squats. I did my warm-up 3 sets of 10-15 reps of the following: knee benders, crunches, push-ups, back extensions, pull-ups, dips. Then I did the WOD with back squats. FSQ - 135x3/135x2/145x2/145x2/150/155/160/165/170 FSQ's aren't a favorite of mine either. Can't get bar to sit on my shoulders. So I just support it above them. Comment #12 - Posted by: chris at April 13, 2004 10:57 AM3*135 First attempt at front squats. Form felt good until the miss. Load shifted forward of cg and I was unable to drive up. Comment #13 - Posted by: steve h at April 13, 2004 11:03 AMFront squat: Front Squats. All reps hamstrings-to-calves except as noted: W/U: 45 X 5 WOD: 135 X 3 I just worked up to a heavy single. Got to 165 and it took all I had to finish the lift. Good workout. This workout made me notice again how much easier it is for me to get deep on front squats than back squats. I think I can even get deeper on a front squat than I can without any weight (ie hindu squat). Anyone know why? Comment #16 - Posted by: barker at April 13, 2004 12:58 PMAll squats done ass to ankles. 135x3 Didn't time the rest periods or workout. Comment #17 - Posted by: Brian at April 13, 2004 2:02 PMNice Effort Brian Comment #18 - Posted by: RUTMAN at April 13, 2004 2:42 PMNew Crossfitter here-- A couple of questions... I've heard that going below parallel on squats is really bad on your knees--any truth to this? Also, any Crossfitters in the Raleigh/Apex/Cary, NC area? Thanks, Easing into it,climbing tomorrow 135x5 3x135 Going below parallel for squats is only bad if you have a pre-existing knee injury or are using bad form. Comment #23 - Posted by: Ryan Shanks at April 13, 2004 4:36 PM95x3 Bwt 114 All below parallel except the 150. Shameful confession - I hold front sq's like a bodybuilder. Too many years of habit, and it's comfy! Comment #24 - Posted by: Lynne Pitts at April 13, 2004 4:57 PMDustin- I'm in Raleigh. I work out in Carmicheal Gym at NCSU. How about yourself? Comment #25 - Posted by: barker at April 13, 2004 6:25 PMWent into this light just focusing on getting my flexability and form right: 40kg(88lbs) x 3 Felt a little too easy overall I think I will bump these weights up next time. Dustin and Barker - I live in Fayetteville and have a full set of Maverick Bumper Plates, Lifting Platform, and Ironmind Uprights. I train out of my house every day and am always looking for others to share a crossfit workout with. Jim Performed this one after my physical therapy session today. Light weight, but good form. 3x55# First time with Front Squats Finished off with 5 X 500m sprints on the C2 Comment #28 - Posted by: mark at April 14, 2004 3:53 PMNo running so I'm good. In kilos 60x3 couldn't lift over 70. Form would always break down at the bottom of the lift. I would usually lose the racked position of the bar. Comment #30 - Posted by: Rajesh at April 15, 2004 12:09 PMStiff from the plane ride and sitting in the airports most of yesterday and my hamstrings are still very sore from the good mornings. Had just enough time for 190 squats in 4 minutes. Comment #31 - Posted by: kelly at April 16, 2004 4:47 AMGet www.all-debt-consolidation.org help with your credit problems here! Comment #32 - Posted by: out of debt at May 28, 2004 10:05 PMPost a comment
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