October 28, 2004

Thursday 041028

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

Post loads to comments.


Enlarge image

Craig Patterson, Kirk Hollohan, Andrew Krynen
The future of CrossFit Canada.

Posted by lauren at October 28, 2004 6:03 PM

Wow, John Walsh got his wish!

Comment #1 - Posted by: Ambient at October 27, 2004 7:54 PM

My Aikido Sensei is in Toronto. Are you guys near there ?

Comment #2 - Posted by: tj at October 27, 2004 9:01 PM

They're in Vancouver. (For now)

Comment #3 - Posted by: Tony B. at October 27, 2004 11:15 PM

Is this a series of 1 rep sets? If so what is the recommended weight and rest time between sets?
Thanks for the help new to WOD.

Comment #4 - Posted by: Paul at October 27, 2004 11:19 PM

Paul, welcome aboard and yep, you got it. This is a series of single rep sets with a maximum possible weight. It is intended to find/explore/increase your 1-rep max capability. Take whatever time you need between sets for recovery to again perform a single rep at the maximum weight possible. Work conscientiously to maintain exquisite form throughout.

Comment #5 - Posted by: RossB at October 28, 2004 12:23 AM

John Walsh, looks like you got your wish ;)

Comment #6 - Posted by: Paul Theodorescu at October 28, 2004 3:57 AM

Maxed out @ 120#.& I used DB for the sqts... thast as much DB# that I have

Comment #7 - Posted by: dave k at October 28, 2004 4:26 AM


Comment #8 - Posted by: John Walsh at October 28, 2004 4:40 AM

I, for one, am glad John got his wish. I was looking for one of these too.

Comment #9 - Posted by: brian_g at October 28, 2004 5:45 AM

thank God, an easy day for me. I only have about 75 lbs. And I am pretty torn up from yesterday.

Comment #10 - Posted by: Michael P at October 28, 2004 5:46 AM

BW - 170
Front Squats A to A
1 x (135, 155, 175, 195, 205, 215, 225, 235, 245, 255)

Comment #11 - Posted by: KevinA at October 28, 2004 5:57 AM

Craig "Wild-Eyed" Patterson. Was this during Fight Gone Bad?

Comment #12 - Posted by: krynen at October 28, 2004 6:14 AM

I don't think he was standing after Fight Gone Bad. My guess is this was during one of our team competitions, probably when we did rope climbs and ring dips mixed in with a bunch of 800m runs.

Comment #13 - Posted by: Tony B. at October 28, 2004 6:34 AM


Comment #14 - Posted by: Kedar Bhat at October 28, 2004 7:16 AM

Have to pass today; driving to Las Vegas for 4 days. Needed a rest day anyway!

Comment #15 - Posted by: Steve S at October 28, 2004 7:23 AM

Thanks a lot John. Looking forward to this one.

Comment #16 - Posted by: eric at October 28, 2004 8:12 AM

Ran another 4 miles this morning, I'll do this WOD tommorrow.

Comment #17 - Posted by: Nic Nakis at October 28, 2004 8:13 AM

185 (1)
225 (1)
245 (2)
225 (6)

Comment #18 - Posted by: Steve M at October 28, 2004 8:28 AM

Does this WOD require a warm-up of some sort? Is it OK to just go at a max with something like squats? Also, any recommendations for someone whose neck is not responding to growth exercises. I'm not proportional and it looks dumb. Any comments would be greatly appreciated. Thanks...

Comment #19 - Posted by: Allen Lunn at October 28, 2004 8:49 AM


Always warm up before you start your workout. You can seriously injure yourself if you do not. I usually start with a lite jog, move to tabata speed squats (25 reps), then warm up the upper body with some shoulder presses. I will usually move on to burpees and pistols after that. Lately I have been incorporating turkish get-ups into my warm-up as well. Oh yeah, don't forget pull-ups too. That should get you sweating and warm up about every muscle group in your body.

As for hypertrophy, you should visit this site:


Go to the routines section and look at the Hise Shrug for neck and trap hypertrophy. He also gives great advice for bulking up in general though I would avoid putting on too much weight as that really hinders your strength to weight ratio.

Comment #20 - Posted by: Rajesh at October 28, 2004 9:16 AM


This is a pretty decent improvement over last time with front squats. However, leg strength is not my limiting factor here...it's the fact that my wrists feel as though they're about to snap off. I had to drop down at the end. Any suggestions for this problem? I have very small wrists and ankles.

I also repeated yesterday's WOD due to uncertainty regarding burpee form. This time I did all pushup-style burpees rather than half/half. Time was 19:51.21, sets 5 and 6 of burpees were broken at 15/10.

Comment #21 - Posted by: Matt G. at October 28, 2004 9:27 AM

Matt G.,
You're probably holding the bar up with your hands. Don't do that. 99.99% of the weight of the bar goes on the front of the shoulders. Use a fingertip grip, keep the elbows high.

See this article: http://jva.ontariostrongman.ca/FS.htm


Comment #22 - Posted by: Lincoln at October 28, 2004 9:47 AM

Thanks Lincoln, I'll take a look at it.

Comment #23 - Posted by: Matt G. at October 28, 2004 10:20 AM

I know that I put too much of the weight on my hands. I need to work on that. It really does put a lot of stress on my wrists.

Comment #24 - Posted by: brian_g at October 28, 2004 10:23 AM


Thanks for the tips. I'll look into that site.


Comment #25 - Posted by: Allen Lunn at October 28, 2004 11:02 AM

I am brand new to this site, and have only begun trying the WOD for the last few days. Today really killed my wrists, but after reading Lincoln's post, I realize what I was doing wrong.
I get some odd looks at the gym we have at work, but in the last few days I feel that I have worked out more areas of my body than the last few months combined.

Comment #26 - Posted by: Craig at October 28, 2004 11:05 AM

was not sure where to start on this ... it seems i could have gone a bit heavier, but my squat form has always been lousy, and i've got some range of motion problems with my hips ... today was a good day though


Comment #27 - Posted by: larry at October 28, 2004 11:10 AM

115,135,155,175, 185x6
Felt ok, form got better throughout (I've never done front squats before).

Comment #28 - Posted by: Chris Q. at October 28, 2004 11:16 AM

115 lbs, 135,145,150,155,160,165,170,175,185

Comment #29 - Posted by: Mark G. at October 28, 2004 11:27 AM

WU 45x10, 95x10
135, 155, 175, 195, 205, 215, 225, 235, 245, 245
Like many others, my form puts too much stress on my wrists, but cradling it on my shoulders is about as painful.

Finished with power clean and push press 135x10 and pullups, triples x 5. The very fact that I can do a pullup at my weight, let alone triples, is a testament to the effectiveness of Crossfit.

Comment #30 - Posted by: Ambient at October 28, 2004 11:51 AM

202 body weight.
Couldn't do the wrist hold, had to try with arms folded.

Comment #31 - Posted by: Jim N at October 28, 2004 11:55 AM

Front squat:
2x (1x 95#)
2x (1x 115#)
2x (1x 135#)
2x (1x 155#)
1x 165#
1x 175#

Did the "2x (1x)" reps with <10sec rest b/w them. About 2min rest b/w weight increases. My first attempt with 1RMs for the front squat, felt good; next time I'll start higher and hopefully pass the 175# mark - looking forward to this coming up as deadlift WOD!

Comment #32 - Posted by: jdg at October 28, 2004 11:55 AM

Wrists were definitely a constraint. Never did these, and form needed most of the work.
When my knees started heading toward each other, I dropped down to get a nice deep, clean squat.


Comment #33 - Posted by: John Piccirillo at October 28, 2004 11:59 AM

cb swings with 45#(x)21, 1 arm snatch 35#(x)10,
OH lung steps 45#(x)20 steps, and 1 round of Tabata squats(score of 19).

Comment #34 - Posted by: eric at October 28, 2004 12:09 PM

BW 174#
tried to do 300#'s but could not get it. Did much better at this than i thought i would do.

Comment #35 - Posted by: T. Rain at October 28, 2004 12:13 PM

bw 205

Tried to maintain good form throughout.

Comment #36 - Posted by: Bob Cornute at October 28, 2004 12:20 PM

bw= 175
135,185,195,205,215,225,235 ok but ugly,went back down to 205 for last 3 sets , good wod though

Comment #37 - Posted by: scott h. at October 28, 2004 12:36 PM

85, 95, 105, 115, 125, 135, 145, 150, 155, 155
my wrists still hurt some, but form is better so not as bad as last time

Comment #38 - Posted by: Sam L at October 28, 2004 12:59 PM

95, 115, 135, 145, 155, 165, 175, 185x2, 155...overall satisfied but definitely room for improvement

Comment #39 - Posted by: ediddy at October 28, 2004 1:03 PM

Rajesh, that was an awesome site! Off to try some of those crazy lifts he has on there.

Comment #40 - Posted by: james o at October 28, 2004 1:33 PM

I did these starting dead stop from the bottom position. They keep me honest about depth, its supposed to be good for starting strength for pulls, and also they're a lot harder this way.

45, 135, 155, 175, 215 (sloooooooow), 205 (also slow)

I think my bodyweight is around 210 right now, but I haven't weighed myself in months.

Comment #41 - Posted by: ando at October 28, 2004 1:38 PM


95,105,115,125,135,145,155,165,175,dumped 185.

All butt to ankles with a one second pause at the bottom. Dumped 185 when I got that "tunnel vision" that happens before you black out. Got real close that time (power racks are a wonderful thing); the bar pushing against my throat doesn't agree with me. Not a hint of wrist pain - now I just have to learn to stop resting the bar on my throat.

Finally a nice slow WOD! I'm really whipped from the past couple days.

Finished with 10x3 15# cb cleans to order from the floor. Too tired for anything else.

Comment #42 - Posted by: kelly moore at October 28, 2004 1:57 PM


Slammed dunked them all. As penance for yesterday's insolence I did one Pater Noster, three Ave Maria's and 50 burpees with the pushup and the 12 inch jump. Those are much tougher than the sissy version I used yesterday.

Observation: I thought each of the 10 singles was a work set not warmup set. It looks like a lot of people warmed up to a single max set. Was that the point of the WOD? I'm confused.

Comment #43 - Posted by: John Walsh at October 28, 2004 2:06 PM

260(failed also, should have tried this weight first).

Comment #44 - Posted by: Reed at October 28, 2004 2:26 PM

Nice work John!

If I had been less wiped out, I would have worked my sets with a rep scheme closer to what you did (with a lot less weight of course!). I'm just wimpy today.

Comment #45 - Posted by: kelly moore at October 28, 2004 2:35 PM

John W,
I think we're supposed to start heavy; end heavy. Warm up prior to. At least that's how I'm approaching this one tonight, maybe tomorrow.

Comment #46 - Posted by: Ron N. at October 28, 2004 2:39 PM

John, no wonder you wanted this workout...impressive numbers!

I just noticed the rep range is 1-1-1-1 instead of the usual 3-3-2-2-1-1 ... what does this mean? Is it what John's suggesting?

Comment #47 - Posted by: Paul Theodorescu at October 28, 2004 3:28 PM

BW = 168, all full depth:
235 (FAIL)
235 (FAIL)
i just couldn't hit 235#. not sure why - 225# wasn't bad.
unlike most, i have no wrist trouble, but balance suffers coming out of the hole.
i think i'm tipping forward.

finished with c&j : 3x135#/3x155#/1x185#/1x190# (PR)
and deadlifts: 20x135#

Comment #48 - Posted by: JC at October 28, 2004 3:37 PM

Hail to the Canucks!

Comment #49 - Posted by: brent at October 28, 2004 4:07 PM

95, 135, 155, 165, 185, 195, 205, 215, 205, 135x5 at 200# BW.

As a "casual" CrossFitter, picking and choosing WODs and creating WODs using CF principles and integrating them into my "conventional" lift and run program, I picked this week, while home with a convalescing wife and a great yet under utilized garage gym, to stick with the program. What a week to start the 10/26 and 10/27 workouts were not for the faint of heart. I pledge to rest tomorrow and continue on the program Saturday!

Comment #50 - Posted by: MikeM at October 28, 2004 4:49 PM

135 x1 155 x1 175 x1 195 x1 215 x1 275 x1 295 x1 315 x1 335 x1 355 x1 all down to 15 inches from butt to floor.

Comment #51 - Posted by: Lance at October 28, 2004 5:09 PM

8 x 95
2x 115
squat cleans basically - 1st time doing this

Comment #52 - Posted by: Jeff K at October 28, 2004 5:38 PM

warmed up with the bar and went up in 10-20 lb increments till found my one rep max
interpreted this wod as my max 1 rep wt x 10 sets
155x1x10 as rx'd
for those with wrist problems try tucking bar into shoulders above clavicles, elbows up, forearms crossed and OVER the bar, fists resting on shoulders, keep bar off neck

Comment #53 - Posted by: george at October 28, 2004 6:28 PM

Started with empty bar, stepped up in 20 LB increments to 165 LBs, 2-3 reps per weight.
2x175 LBs
2x185 LBs (form falling off, max rep)
Stepped back down to empty bar by 20 LB increments

I had hoped to do bodyweight, but the form wasn't there. The carry position really stretches my shoulders. Tried to focus on back straight, stand proud, drive off of heels. Good form workout. Feel it in my back now.

Comment #54 - Posted by: MikeY at October 28, 2004 7:01 PM

185X1,195X1,205X1,215X1,225X1 (doing 50% volume this week)

BW = 175. I think this is a PR, actually not sure if I've ever tested my max on the front squat before. (didn't have the time to browse back thru my old logs to see) Then, I did some gymnastic holds plus some heavy clubbell work, finally yesterday's WOD to catch up.

Comment #55 - Posted by: Scott at October 28, 2004 7:03 PM

God love all you crazy Americans!!!!


The Canucks

Comment #56 - Posted by: Craig Patterson at October 28, 2004 7:43 PM

BW = 175


My wrist flexibility limited me. I will need to work on that for a while, but it is getting better. You people are posting impressive numbers.

I have a slight fear of these squats. Very new to doing them. I feel like I am going to lose my balance sometimes. Anyone else feel like this?

Comment #57 - Posted by: brian_g at October 28, 2004 7:53 PM

I used to, brian_g. I found that hip and ankle flexibility was really important to maintaining balance. I ended up doing countless bar-only reps, alternating with stretches. Hope this helps.

Comment #58 - Posted by: Ambient at October 28, 2004 8:22 PM

Lincoln thanks for the link - I read through it and found out that I have been incorrectly crossing my arms when I would do these in the past.

Tried the new to me fingertip grip, and it worked well 5 sets in, although it strained my elbow a bit.


Comment #59 - Posted by: Murph at October 28, 2004 9:14 PM

I had to do this a little different.

It was a series of squat cleans for me.
I don't have a rack.

Warmed up with a 800m run and some pushups.


that's all the weight I own.
but it was good.
I need to work on techique.
I fell on my ass once.

Anyone have any good links for squat clean tips?

Comment #60 - Posted by: kevin p. at October 28, 2004 9:52 PM

I can't believe how weak I am with this movement. I'm sure a small part of it is bad form, which I feel is improving. My leg strength is not up to par though and it becomes evident every time we do squats.

130,140,150(BTW),160(fail),150,150,150,150,155 & 160

Finished by flipping the 1POD kettlebell with two hands and then one. Managed to put a hole in the foam workout mat, and carpet beneath it, after dropping the bell during the one handed flips. That was impressive. Perhaps steel toes are in order, I was pretty spooked by that event.


Comment #61 - Posted by: Dan S. at October 28, 2004 10:19 PM


I had to lift barbell from tabletop, then I stepped back to clear the table and squatted. So I did a half-squat before every full squat.

Comment #62 - Posted by: Scott Arnold at October 29, 2004 2:34 AM


Comment #63 - Posted by: Onur at October 29, 2004 4:37 AM


Thanks for the tip. I will try to incorporate that into my routine. Just to get more used to the movement and increase my flexibility in wrists, ankles, and hips.

Comment #64 - Posted by: brian_g at October 29, 2004 5:40 AM

warmed up with air squats and 80lb frontsquat.

bodyweight = 140lb.

Might have gone higher, but I ran out of weight. Gonna have to start hanging chains off the bar like Steve Justa.

Comment #65 - Posted by: Nic Nakis at October 29, 2004 6:42 AM

Full Front Squats (butt to heels)

Comment #66 - Posted by: Gunny W at October 29, 2004 7:37 AM

Take off, eh!
Didn't count how many reps I was supposed to do prior to going to the gym.
Depth good up to 185.
Finished practicing thrusters at full depth
Straight through, no breaks; lots of stares!

Comment #67 - Posted by: Ron N. at October 29, 2004 8:33 AM

Warmed up with the 10/27 WOD.

HUGE progress and a great lesson learned regarding form. Previous FS workouts left my wrists and elbows screaming. My previous PR was around 155# and that was agony. Been practicing form during thruster-based WODs. Racking very high on the anterior deltoids, with elbows as high as I can get 'em. Upper arms parallel to floor and each other and only enough fingers to hold the bar tight against the delts. Chin high, back arched.

1x205 (tough, form sketchy)
1x225 (Barely parallel, form failing coming out of the hole)
5x185 (A2A, form held for all reps)

No pain in wrists or elbows. Technically demanding, unlike the back squat, there's not much room to cheat up a heavy load. Now I have to figure out how to drive the jerk out of the rack position when only my fingertips are under the bar.

Comment #68 - Posted by: Alex M. at October 29, 2004 11:26 AM

1X 95, 105, 115, 125*, 135, 135, 135, 125, 135
*Two tries

Left wrist needs flexibiltity and strength. The wrist was my limiting factor for the amount of weight.

Pull ups, Dips, and Racquetball after.

Comment #69 - Posted by: Ari M. at October 29, 2004 12:05 PM

All reps ass to calves. Disappointed with my form coming up, though. On the failed reps my butt/hips kept 'slipping out' to the back. I have to focus on driving them forward and up (as a friend of mine said, "pretend you're f-----g the cieling").

1x265 fail
1x265 fail

I weighed in at 210 today.

Comment #70 - Posted by: Ryan Atkins at October 29, 2004 12:22 PM

warmed up with 130#
moved up with doubles to 160#
singles to a max of 198#
fail at 205#
back to 130# x10
all front squats done to rock bottom.
finished with intervals on the C2 (500m x4)

Comment #71 - Posted by: Jim Howe at October 29, 2004 1:09 PM

Have to hustle. Senior night.

Gained back some weight this week. Weighted this morning at 200.6lbs.

Comment #72 - Posted by: RUTMAN at October 29, 2004 1:13 PM

Front Squat
1-190 Fail
1-185 Fail

All a-to-a - weak on this one - enjoying the day off now...

Comment #73 - Posted by: Patrick at October 29, 2004 1:45 PM

Warmed up 135x5, 185x1, 205x1

1x280 - Failed
1x245 for 3 sets

bwt: 212

Comment #74 - Posted by: Andy W. at October 29, 2004 3:59 PM

1 x 135, 155, 175, 185, 205, 215, 215, 215, 185, 135. felt good, even on tweaked knee, but didn't do a-to-a. warmed up w/ 20 mins ellyptical, level 13, 12. bw 175, age 47.

Comment #75 - Posted by: kevin o at October 29, 2004 5:25 PM

bwt a tired 110
85/95/105/115/125/135/140/145/150 miss/120.

Amazing how much strength I've lost in the last year.... ;^(

Sets of clubbells for warmup and in between squats; worked on some catch work with the 10 and then moved to the 35 for some fun.

Comment #76 - Posted by: Lynne Pitts at October 29, 2004 5:27 PM


You are holding up amazingly well considering your stressful 12-14 hour a day work schedule in addition to the hectic two hour driving time you have been living with daily since 9/11...when do you have time to recuperate?

Comment #77 - Posted by: kelly moore at October 29, 2004 6:54 PM

295- partial rep
Ended with the Tabata THIS

Comment #78 - Posted by: Taha at October 29, 2004 11:55 PM

65/75/95/105/115/135/145/155/165/175 Front squat 1 rep
I was a little disappointed that I was able to work up to a heavier bench press single than my front squat. However, I am certain with a little more time invested on Crossfit the strength level of my legs will catch up to that of my upper body.

Comment #79 - Posted by: Tom Schneitter at October 30, 2004 12:07 AM


No belt, as I broke it doing weighted pullups. It doesn't seem to help much on front squats anyway. All reps as low as I could go, of course.

Finished off w/ my speed bench/speed pullup workout.

Comment #80 - Posted by: Barry Cooper at October 30, 2004 10:24 AM

200 pounds

New PR for me. My legs and hips felt really fresh.

Comment #81 - Posted by: Pappas at October 31, 2004 5:38 PM


Unlike many others, I've got no problem with flexibility or balance with front squats. But I've always had weak legs.

This is by far the most I've ever tried to squat (back or front), because before about a month ago, I didn't have a squat rack.

87kg felt really heavy and my legs were at what felt like their limit.

Comment #82 - Posted by: Pat at November 1, 2004 12:55 AM

Oh... and bwt 69kg

Comment #83 - Posted by: Pat at November 1, 2004 3:07 AM

Squat Clean Singles:
135 –PR Front Squat
140 –PR Front Squat and Clean
145–PR Front Squat and Clean
150 –PR Front Squat and Clean

Did Squat cleans since they involve a front squat and I need to clean the weight in order to squat it. My form has been vastly improving--I'm finally falling into the deep squat!

Comment #84 - Posted by: Paul Theodorescu at November 1, 2004 4:46 AM

bw 86kg
90 failed to clean
85 fail clean

Comment #85 - Posted by: Tim 'crack' H at November 2, 2004 3:15 AM


Comment #86 - Posted by: David Heyer at November 2, 2004 5:58 PM
Post a comment

Remember personal info?