Front squat, how long should I wait between sets of 3 reps, how much weight should I use? In the video and the slide show I can not tell how my hands should grip the barbell. Should I cross at the wrists with palms down or hold the barbell with palms up?

John:
1) Unless it specifies otherwise, take enough rest to recharge your body, but not so much that you get side tracked!
2) Weight? Depends. Have you ever done front squats before? If not, start light (maybe even just a bar) and work on form. Then add a weight you can handle.
3) Grip? Again, personal preference, but I believe that palms up (wrists NOT crossed) is the safest way to do the lift. Though again, do what YOU feel comfortable with.
Good luck. Don't hurt yourself :)

Take as much time as needed between sets.

As much weight as you can do for three reps. I would say increase weight as you go.

Ideally grip the bar as if you have just cleaned it, to the racked position. Personally I am unable to due this due to flexibility issues, so i use a supinated grip, as if i curled the weight up.

Also, I front squatted fairly heavy today, so I might wait a few days to do it again.

Tim types faster than me.

Coach, you've been killing me with the lower body work lately, I could hardly make it up the stairs Sunday night.

Thanks.

HAHAHA, sorry buddy. I'll let you take the next one.

Oh and Chris, very nice clarification. I figured the drag setting to be something like that, but wasn't sure about whether a higher setting was actually a better workout. Thanks!

Well, since I missed a day earlier, I decided to do "Helen" from the other day. First time I've done one of the Crossfit Girls in it's entirety. Did substitute incline pull up and 1 pood KB instead of 1.5 pood. But I did the whole thing in 18:16!!

Oops/...that was supposed to be for Monday's comments. :)

Hi
just reyurned from a 9 day vacation driving up Hwy1 from the Seminar.
Venice Beach was interesting in that the 'Muscle Beach' sand gym was a CFit dream (balance bar, many sets of rings and dip bars etc.....talked with some 'old timers' working out. One 68yr old dude doing mucho cool stuff on the rings.
THEN...HAD to visit the ''mecca of bodybuilding'' gym:
Golds Gym on Sunset.....the diametrically opposite dynamic....in fact it was NO dynamics.... The overlying visual was 'no bodies moving' i.e.: only arms and legs.
I was amazed for example to find ONE SQUAT RACK....IN ALL OF ARNOLDS GYM!........and tons of leg press or squat machines!
Steroids alas were the obvious story behind the stacks of the behemoth's disfunctional muscle mass.
But I digress...
A question: when you vets do the WOD like todays front squat one do you warm-up progressively with front squats first then use the heaviest weight you think you can do across the board..or use the earlier sets to do that??
Sorry to use so much comments space (vs the message board) now that I think about it.but not going to rewrite it.

that would be right, fronts squats when i just got home from doing cleans and really concerntrating on racking the bar properly, almost have elbows parrel, hmmm do i run back down and do it again or wait till after i finish work?...
looking at fiona's pic gets me thinking that we should start a extreme handstand thingy to compete with extreme ironing.

Coach

Great Post on the Erg

Awesome.......

I had no idea

That's an incredible spot to work on handstands! Nice form Fiona...

Nice work Fiona! (not the handstand, being the first aussie to make the front page!)

This 10x3 method of training reminds me of reading numerous articles written by coach Chad Waterbury. I'm not sure if he brought 10x3 into the mainstream of training but he has ardently stood by it as a means of increasing functional strength in conjunction with other exercises. It's amazing how little changes to any training program creates such large ripples.

Excellent! I've been wanting another fronst squad WoD to bite down on. I swear..CF is like crack. Once you get through the initial cough all you can think about is wanting more.

Mark Colberg, Scott Scatterlee, and Jim Decker are crossfit nerds.

"oooh it tastes like...burning"

Good stuff Fiona.
it that Townsville?.

Thanks Don

Yes stephan, a bit of it, from the top of Castle Hill.
Most of Townsville is on the landward side.

I KNOW THIS IS OFF THE SUBJECT, BUT CAN SOMEONETELL ME A SUBSTITUTE FOR BACK EXTENTIONS? THANKS IN ADVANCE.

Dame,

I've heard that substitutes for back extensions are:
http://www.exrx.net/Lists/ExList/WaistWt.html#anchor1945210

Good mornings
straight legged/romanian deadlift
superman
Glute ham raise (I never do these as a sub for the BE's in the warmup otherwise i'd fry my hamstrings too much)

Reverse hyperextensions - lie on a bench on your stomach and your legs hang off the edge and it's almost a reverse of the regular back extension. You are locking your upper body in place and lifting your legs down and up. A link that explains it way better than i'm able http://www.bodybuilding.com/fun/henkin16.htm

hope that helps

Not feeling to aggressive this morning - very limited workout time. First set 65#, second set 75# all others 85#. Worked on basic CF skills (CF warmup moves) between sets.

Dan
10 sets of 3 reps
115, 135, 140x3, 115x5(barefoot)

Added Heavy Bag work and rower after.

(10x3)
40kg x 1
60kg x 9

happy day

as rx
95,100,105,110,115,120,120,120,125,125.

70# x 10

Need to get more weight -- not words I have often said or typed.

All DB frnt sqts
10,22,30,35,40,40,55,55,80,80, ...but when I got to the 80s I had to let them just hang @ arms length...

Too difficult to do sets of 3 (no rack for help), so did sets of ~6

6x95 (front)
4x105 (front)
8x125 (back)
6x145 (back)
6x145 (back)

I know this was for front squats, but with sharing bar, made more sense for me to do back and him to do front w/ same weight. Oh, and never knew I could squat that much...always did 95 at most at the gym!

Question: Is it better to do a little lower weight and have great form or go to the max and struggle? I could do great squats w/ 125 but couldn't go too deep w/ the 145.

Thanks!

Too difficult to do sets of 3 (no rack for help), so did sets of ~6

6x95 (front)
4x105 (front)
8x125 (back)
6x145 (back)
6x145 (back)

I know this was for front squats, but with sharing bar, made more sense for me to do back and him to do front w/ same weight. Oh, and never knew I could squat that much...always did 95 at most at the gym!

Question: Is it better to do a little lower weight and have great form or go to the max and struggle? I could do great squats w/ 125 but couldn't go too deep w/ the 145.

Thanks!

5x95
5x125
5x135
5x145
5x145
5x155

Very difficult without squat rack.

As RXed.

BW: 165#

Weights: 70#, 90#, 110#, 130#, 150#, 160#, 170#, 180#, 185#, 185#

180# and 185# were new PRs.

Rested <1 min between rounds 1 - 5, <1.5 min rounds 5 - 8, and 2 min rounds 8 - 10.

Form getting a little shakey in the last couple of sets, but don't think i compromised spinal curve. Don't think i was going quite as deep, but still made it to at least parallel.

Wrists still hurting a bit from last weekend (gymnastics work at the seminar), but taping them helped. This also forced me to rack the BB better and rely less on my hands for support.

Did back squats instead, as I have wrist flexability issues with front squats.

1 set @ 60kg
9 sets @ 70kg

Inbetween sets, worked on wrist flexability and holding the bar in rack position.

Crossfit Virginia - Team Ruthless

135 - 165 - 195 - 225

225 - 225 - 230 - 185

185 - 185

Attempted 245, but wrists and elbow hurt too much, could only do one before starting over at 225.

Emily and Kevin H., I try to lighten the load and make sure I go all the way down - really all the way.

All sets of 3:
135/155/165/175/175/155/155/155/175/175

175 was tough, wrists started hurting so adjusted grip and lightened load. Don't want to be out of commission for an injury.

Since I missed Sunday's broadjump workout I did that before today's WOD:

7:28
DLs were limiting factor, broken into sets of 3 toward the end. Great intense workout.

No squat rack so I had to clean for each set.
45,65,85,95,115,125,135,135,145,155

Some minor wrist irritation in right wrist.

95lbs all sets. strict form, definitely need to increase weight next time. 30 sec between sets. took 6:15 total. Did 10 burpees at end because weight was so light.

95, 105, 115, 125, 135, 145, 155, 160, 155, 155

run 1 mile 7:24
45/65/65/95/95/115/115/135/135/135
run 1 mile 7:19
BW 207

95/105/125/145/155/165/175/185/195/205

Form got pretty sloppy at 205.
bw 135

Anyone else have bizarre DOMS on the shins from Sunday's workout? I can hardly walk up the stairs today.

Tariq

cfwu x 2
185x2x3
195x2x3
205x2x3
215x2x3
225x2x3

took last week off due to sickness I will be sore tomorrow:

135,145,155,165,175,185,195,205,215,225,235...

oops I did 11 sets. Oh well!

bw: 165

195 X 3 for five sets
205 X 3 for five sets

Happily no shin problems, Tariq. Sounds like no fun.

CFWUx3

BW 182#

FS as rxd, in kilos

40-60-70-80-90-100-105-110-90-70

135/135/155/135/185/145/135/135/115/115 spent; should've started lighter.

132,154,175,198,220,242,264,286,308,330
I think that is my best ever for a triple on fs!
Now the true test is will I be recovered for w&th's wod?

Is there any benefit to squatting barefooted? It seems to me that that would cause undue stress on your arches, possibly causing serious injuries?

tariq,
don't kow if it's just from sunday's or a combination of the last cycle, but my shins are yelling at me as well...guess i'll be yelling back after work today

1 - 135
2 - 155
3 - 165
4 - 175
5 - 185
6 - 190
7 - 185
8 - 185
9 - 175
10- 175

135
145
150
155
160
165
170
175
185
190 (only managed 2)

65 95 95 95 115 125 95 95 95 95

bwt:178

Legs... what can I say, I need the work obviously!

Bwt 167

115, 135, 150, 150, 155, 160, 160, 160, 155, 155

Smith Machine used.
10 sets of 3 reps = 165,185,205,205,remaining sets at 185.

Tariq,

If it makes you feel any better, my shins feel like I have a bad case of shin splints, like my feet will flop off when I walk and take a step. Tomorrow my quads will probably feel the same after today. The Crossfit 'mess you up' t-shirt makes sense, doesn't it?

Today, fs 115, 135, 155, 175, 185, 205, 215, 225, 225, 205

As rx'ed:

Bodyweight: 196#

135/135/145/145/155/155/165/165/175/175

I'm still relatively new to front squats so I was testing the water as far as weight goes. I probably could have started out at 175 and continued to go up a little from there. However, I've learned my lesson about guys hurting themselves because of their egos, so I figured it best to start slow.

pwoodruff and tariq,

By the way, I've also got the killer shin splints from the broad jumps on Sunday. Ouch.

Feeling real tired today...kept squats light and added a few other exercises using the same rep scheme to make a circuit:

Front Squats: 135x3x10 - holding at rock bottom for two seconds, focus on driving up with hams and glutes

62# kb snatches (right)/cleans (left) - Snatches were good provided I remembered to tighten on the handle at the top to keep the bell from hitting hard and sliding around. I made several attempts with the left side - all were very ugly and too close to incurring an injury to continue. I know I'm intimidated by the 62 when it comes to my left side, so I couldn't walk away...worked cleans instead. My first couple sets were sloppy but the rest were tight.

Big swings like Greg Everett on his pullup video - tried to allow my shoulders and chest to relax and open; I'm still a long way from that kind of flexibility!

25# clubbell inward pendulums to muscleout, changing lead hand after three reps. I really need my 35 to work these lower reps.

225x3,225x3,250x3,250x3,265x3,265x3,275x3,275x3
285x3,225x3

as rx'd

95x1, 105x2, 110x2, 115x3, 117.5x1, 120x1

I did each weight 3 reps the numbers are the sets.

bodyweight= 70kg

all sets at 60kg

10x3

5x3x95#
5x3x115#

my legs can handle more, but my wrists can't

i do like the front squat, though

3reps each of 85X1,95X1,105X7,110X1
45-60 second rest between sets
Good job Sue! Wish I could have done this one with you.
My legs were already a little sore today!

3x:
135
155
185
205
215
205
205
185
185
185

All reps rock bottom w/ pause

Bw:180
135,145,155,165,175x3,165x2,155x2

Feels like I got shin splints too after Sundays jumping.

Ray

135-145-150-155-160-165-170-170-165-165

Hubby told me it was 7 sets so that's what I did.

3 reps of 45#-55#-65#-75#-65#-65#-65#

I had good form on the squats. 75# ended up being tougher than what I was willing to do without a spotter so I backed down to 65#. The last time we did these 45# was my max weight so I am happy to see the improvement.

135-145-155-155-155-145-145-145-145-135

Me:
135, 155, 165, 175, 185, 185, 175, 175, 165, 165

Little: 135, 155, 155, 155, 155, 135, 135, 135, 135, 135

body weight 172#

3x135
3x185
3x195
3x205
3x215
3x225
3x230
3x205
3x185
3x235 I was going to do this set at 135 but then I wanted to see if I could do 235.

cfwux2

fs 115 125 125 135 x7

135
155
185
185
205
205
205
205
185
185
I was losing depth at 205 by the end. I should have gone heavier on the 5th and 6th sets.

135-155-175-195-205-215-225*-205-185-165

*did one rep, on the second rep I stalled in the hole, and had to leave the bar on the safety bars. Pulled off 40#, got under the bar, reracked it on the pins, and reapplied the 40#. I then did 3 reps, but just barely to parallel.

Mark Twight's comment in the "Chin to Bar?" thread on the message board came to mind,
"the ego looking for a better time at the expense of work quality."

Well, my ego was looking for big weight rather than proper form, so I backed it down. After an honest self-appraisal, I should have held at 205. Live and learn.

Front squat 3-3-3-3-3-3-3-3-3-3 reps

Cleaned from floor
45 kg
55 kg
65 kg
75 kg
80 kg --- failed clean
70 kg
70 kg --- lost grip in rack after 3rd rep, got it back with one hand but missed with the other and dropped weight on big toe F$%£^!!!

500m row
95lb push-press, 15 reps
500m row
bar dips, 30 reps
500m row
press-ups, 45 reps
500m row

13:48 (helped to burn off some excess anger, can't wait to see what colors my toes are)

kempie

First time, from 35 to 45 kg (bodyweight 55kg). Felt relatively easy except on wrists.

BW 195
3 reps each
135
155
175
185 sets 4-10

45, 95, 105, 115, 95x6

Form felt good. My depth is getting there.

135 x 8,155 x 6,155 x 5,155 x 4...wrists began to hurt too much(first time performing the front squat) so i stopped after 4 sets. Then did thrusters with 35lb DB per hand(1 rep the first minute, 2 reps the second minute, 3 the third, and so on...i made it to 10 minutes). Then a 2.5km run with 20lb vest. Will be better at the front squats next time around.

did two sets of three then added weight Bw=165

1-115 2-135 3-155 4-165 5-170

135
135
155
155
175
195
215
235
255
275 x 1 before droping the weight. started to tip forward on the way up on 2nd rep so dropped weight to avoid injury

great workout. next time ill start heavier to see if i can complete the 275 FS.

bw 180lbs

1 - 135
2 - 135
3 - 135
4 - 135
5 - 185
6 - 185
7 - 185
8 - 185
9 - 135x5
10- 135x10

bw 192
135-155-175-205-225-235-245-255-225-225

handstand practice 5 min, hspu practice 5 min

WOW!

That picture brought back memories! I lived about 200ft below where the picture was taken (Yarrawonga) back in the mid 90's. My father was stationed there as an exchange pilot. I graduated from William Ross State High back in '97. Weird...

Matt

Oh yeah...

135-185-185-195-195-205-205-225-225-235

Crossfit Baghdad

Mike (BW 230#): 40, 60, 70, 70, 80, 80, 85, 85, 85, 85kg

Steve (BW 175): 40, 60, 70, 70, 80, 90(2), 85, 85, 85, 85

Took some time to get good hand/ wrist position but once I finally got it, I was fine.

Right knee swollen (outside, below patella) for last 3 days, took it light.
Front squat:
2x (3x 135#)
8x (3x 155#)
ROM was butt down to a Dynamax ball, felt OK. Last posted 1RM was 220#.
Between sets did descending reps of ring dips (1st round 10, 2nd round 9, ect...)

135,155,175,185,195,200,200,200,200,200
Couldn't go over 200 because I didn't have a rack of any kind and I refuse 2 use a smith machine, so I had 2 clean all rds first and my clean pr is (was once I do them again) 225. I'm pleased with 2days results overall

done 2 hrs after my long jump WOD.
135
155
175
185
195
200
185 x 4 sets
finished with weighted pullups, fat pullups then another 50yd long jump for fun.

bw: 142.5 lbs
145
155
165
175
185
180x5

Front Squat 10x3 BW 153

135,140,145,150,155,160,165,3x170

Should have had better form on the last few sets as the bar rolled forward a little and strained my wrist. Lesson learned.

cfwu x 3
armstrong pullup day 2 missing 9 reps

front squat: 135,145,155,165,175,185,195,205,215,215

pretty happy with the 215! woohoo tried gripping it with hands and just fingers...fingers is still much more comfortable.

135,145,155,165,170,175,180,185,190,195

Last set was a PR and I got it for a triple. Fun! Finished with an easy 20 minute jog.

bw 165
135x3, 145x3, 155x3, 165x3, 175x3, 185x3, 195x3
205x3 failed on 3, 195x3, 195x3

Ran to the park (1.5m), then did ladders of:
pullups, pushups, situps, squats

Up to 15, then back down, total of 225 reps of each.

Ran/walked home for cooldown. Ouch.

Late start today.

I think I counted 10 3's before my eyes went crossed.

Off to Squat.

bw: 183

as rx'd: 95,105,115,125,135,145,155,155,155,155

had to stay at 155 because form was borderline at that weight and wrist were killing me.

as rx'ed: 10x3 @ 225lbs. BW: 202lbs.

Executed WoD with the following loads: (in lbs)
R1- 95
R2- 135
R3- 155
R4- 175
R5- 185
R6- 195
R7- 195 (fatigue setting in)
R8- 185
R9- 175
R10- 155

bw 207
cfwu x 3 (10 x 3 unbroken pu, up from 5 two wks ago)
205/205/205/215/215/215/215/215/215/215
pretty good form throughout
CII for 2500m
wallball for 2 min.

"Everywhere the Universe is filled with light; darkness only exists in the minds of men."
-H. Miller

95
105
115
125
135
135
145
145
145
115
BW 165

3x 135
3x 155
3x 175
3x 195
3x 215
3x 220
3x 225
1x 235 PR
3x 205
3x 205
No squat rack I had to squat it off of my benchpress rack and step backward.

A.
Front Squats
135 145 155 165 175 185 195 205 205 155.10reps

B. Sundays Workout
15 steps/reps: 10min

First time.
115*5+125*2+105*3

Hi all,
Front squats are fun!
Workout as follows ALL WEIGHT IN KILOS
Lisa Squat Clean 35x5, 45x3, 55x3, 65x3, 72.5x3 Then front squat 70x3, 75x3, 80x3, 85x3, 90x3 (198#'s for the non-kilo folks). Bdw. 59 kilos.

Jon Squat Clean 50x5, 70x3, 90x3, 100x3, 110x2 (2 misses when trying for the third rep) then front squat 102x3, 115x3, 120x3, 125x3, 130x3. Bdw. 81.5 kilos.

Duration ~40:00
Ready for tomorrow...

add me to the list of people whose shins hurt.

cfwu x3

WOD:
FS x3: 135/155/165/165/165/175/175/175/175/165

formed started getting a little sloppy on the last few 175s, so i dropped down. went through full ROM in which i can keep my glutes and hams engaged (which is below parallel but not ass to grass). i cant remember who said to but i was limiting my ROM by what i could move through w/ good form.

muscleup work later.

4 sets of 3 @ 155

4 sets of 3 @ 165

2 sets of 3 @ 175

bw 162

Lisa and Jon...wow...great work!

Team Ruthless CrossFit Virginia
Dino:(Bwt 185)135/185/225/275/295/315/325/275/275/275
Ashley:(Bwt 135)115/120/125/130/135/140/145/150/155/160
Jeff T:(Bwt 200)135/155/175/195/205/215/225/235/240(PR)

135, 185, 195, 205, 215, 220 one rep only, 205, 195, 195, 195

Still nursing my Knee, so I did lynn with 185.
1 bench=11reps
pull ups= 20

2 bench=9reps
pullups=23

3 bench=6 reps
pullups=15

4 bench=5
pullups=8

5 bench=5
pullups=10

Grip was main issue on pull-ups

The front squat workout is how I hurt my knee in the first place, but that is my fault not the squats. In that workout I got 235 for 3 reps.

had trouble holding the front squat with the hands facing out grip. Got up to 225 with 3 reps, but after the 7th set did one rep with and then did 3 reps with a different hand hold.

185, 205, 215, 225, 225, 235, 235, 235, 235, 235

After conducted curcuit training with the staff. Since we have a APFT on Thursday we did 400 meter jog with 25 push-ups alternating every 400 meter circle with sit-ups and push-ups for 11 rounds.

awesome. FS is coming together.

bw 217

135/155/175/185/205/225(broken and PR!!)/185/185/185/205

tried a second set of 225 and all i gotta say is thank you crossbars. Psyched i pushed up to 225. grip slipped on rep two and had to rack it and reset. FS is humbling when i think about how easy 225 is with BS.

Too much surf. Cannot lift arms to chest to hold bar. Must sleep.

Hey Mike
about not wearing shoes while squating. I never wear shoes while training period. I know that isn't incouraging coming from a guy wiht a knee injury, but trust me the injury came from an untight core and making my knee pick up the slack not the lack of shoes. Pavel talks about a nerve running on the outside of the foot that senses pressure being exerted on the body and helps recruit more muscles to support and drive, see Power to the People, by Pavel. Also I don't like shoes because unless they are actual lifting shoes they could shift under a weakening soul and that would really hurt, and real wieght lifting shoes arn't good to run in so I go bare.

Did all sets at 185lbs. Legs were not the problem, shoulders and collar bone the weak link. Anyone have any sugestions?

Only my 2nd or 3rd time doing FS, so I'm still trying to get comfortable holding the bar.

135/155/155/165/135/185/165/195/145/185

Side note: I played on my homemade rings for the first time today. I followed the instructions in the thread on Lynne's FAQ, but fed 1/4" plastic-coated cables through the rings and joined them with ferrules. I think this should hold up better than a knotted rope. Only spent $25 and they work fine.

Body weight 79kg, b/f 11.7%.

40*3;
50*3;
52.5*3;
55*3;
62.5*3;
65*3;
67.5*3;
70*3 (fail);
65*3;
67.5*3; and
67.5*3.

Nice pic Fiona. :)

Front squats felt good today - left wrist hurt a little, went with false grip and that helped. Did all reps to parallel. Should have started heavier, but first time lifting "heavy" with front squats and no spotter, so I played it safe.

Would like to submit this one for some virtual coaching - will have to get some pics sometime.

95, 115, 135, 145, 155, 165, 175, 180, 185, 190

BW 155
95, 105, 115, 125, 135, 145, 155, 165, 175, 185

95-115-135-145-150-155-155-150-145-135...main limitation was elbows and wrists...funny observation over the past couple weeks...on a guard base where no one is more than half a mile from the gym, quite a few of the people i see at the gym DRIVE there...makes me sick

Pulled my hamstring day before yesterday.

135-135-140-140-145-145-145-145-155-155

It was painful. I'm taking the rest of the week off.

Front squat: 70Kg x 3-3-3-3-3-3-3-3-3-3 reps

Thanks for the info on damper settings. I am ashamed that I have had a rower for one year with no idea how to adjust the damper setting.

OLAD Row
5-3-2-2
180-210-215-220

Front squat
225-230-235-240-245-245-250-255-260-260

Steveo

Had to use a Smith machine as I don't have a bar available. My form is still weak, so I kept the weights down. Finished w/ 50 unweighted squats.

2x90#
3x120#
3x140#
2x120#

Did Sunday's Broad jump WOD for Warm-up 9:24

BW =200 lbs

Did the work-out PTP "Bear" Style(80% of 5RM to Start)

FS - 3 Reps

150#
135 (90% of Starting wt)
120 (80%)X 8 Sets

Curious why everyone increases weight, sometimes to failure when it is not Rx'ed?

BTW= 150.

FS Loads- 115, 135, 145, 155, 165, 170, 175, 175, 180, 180.

Soundtrack: In Flames.

-D.

Quivering Quads!
95-115-135-145-155-165-175-155-135
Got 2 reps on 185 but lost the rack on the way up.
Need to start w/ heavier weight next time. Finished off w/ 3x10 pull-ups and a set of dips.

135-135-155-155-165-165-185-185-195-205

BW 160lbs

155
165
175
185
195
200
205
210
210
215

115 # for the whole set today

Livestrong

CFWU x3 subbed 45# for OHS, ring dips and one set of 28 pull-ups (decent pull-up bar is 1/4 mile away from the rest of the equipment.)

135-115-115-115-95-95-95-95-95-95 FS
1 set of 3 65# OHS

135-145-155-165-175-185-195-205-215

Went for 225 and had to dump it.

I was pretty happy with this, as I have never done these seriously - this is the first try in over 2 years, probably. I'm sure there is lots of room to improve after I get form locked in. I'm a newbie CFer.

CFWU x 3
3x145x10
Don't have a squat rack so cleaned the weight up each set.

-Jeremy

135 to 185 worked on form and ROM

I didn't have a squat rack or barbell today so I bear hugged a 100# heavy bag.

100# X 20 X 10 sets

95-95-95-105-105-105-115-115-125-135

BW: 172
Probably could have increased 10# every other set

All weights in lbs:

115, 125, 135, 145, 155, 165, 175, 185, 195*, 195

* Got the first 2 and was about to sink into the third but something didn't feel right. I re-racked the weight and waited a couple of seconds before doing the third rep.

I really wanted to try 205 for the last set but decided to go for 195 again. Good thing too, I had to sort of break form to squeeze out the final rep. If I had of tried 205 I'd still be under the bar.

Leo, Little and Jason all completed as Rx'd with the following weights: Started off too light but oh well.

95
105
115
125
135
145
165
185
205
225

Jim, Mark, Scott, Lalo, Jesse, Mike:

95,115,120,125,135,140,145,155,165,170

concentrating on strict form, elbows high and going rock bottom. legs will be smoking tomorrow!

65, 85, 95, 105, 115, 125, 135, 145, 155, 165

CFWU x3
3x95
3x115
3x125
3x135
3x145
3x155
3x165
3x175
3x185(did BS on this one instead of FS due to shoulder pain)
3x195 PR
When ever I do FS I get pain in my shoulders. More then usual. Not sure if I'm holding the bar in the racked position the right way. Kept good rom. Not ass to ground, but deeper then parallel.

Me: 95#

Tracy: 65#

I had shin splints for along time due to running "in-formation". Found some stretches that really helped me out. That and running on grass or dirt when I run instead of pavement. I chose to do the Broad Jumps on the dirt behind my gym for that reason. Also replacing your shoes after 300-500 miles(depending on BW) helps alot.

135-135-145-155-165-185-185-205-225-245
had my pr today. legs and back are gonzo

45,45,95,95,135,135,185lbs used X grip ;spin
tried clean grip but bar was to high on neck, I think my wrist are too tight

hey jason and leo.......didn't I say step it up a little while ago....hmmmm...sounds like somebaody can't handle the pressure.....;)...see you boys tomorrow

Group Moffett Front Squats weight:

95lb
105lb
115lb
125lb
135lb
145lb
155lb
165lb
175lb
185lb

This was an interesting WOD for the group, since some of them did not think they could accomplish the weight.

db snatch test
157 @ 50# in 9:56

try to hit the squats later this week.

Vanessa: 95, 115, 135, 140, 145x4, 150, 150

Joe: 185, 225, 255, 245x6, 255

Dave: 115x2, 135, 145, 155, 160, 165x2, 170x2

Jason: 185, 195, 205, 215, 225, 235, 245, 225x3

Evan: 115x2, 135x6, 115x2

135/145/155/165/175/185/195/205/215/205

Was going to try 225 today, but 215 was sloppy form, so I went back down to 205. All were rock bottom.

Afterwards, more practice on snatches, doing the Burgener warmup and skill transfer exercises, then 5x5 with only 65lbs. Form getting better already.

Did a set of 27 pullups afterwards...most I had ever done before...22.

Mike Joyce

3 reps of each:
55,60,65,70,75,80,85(PR),85,75,70

95/105/115/125/135/145/155/160/165/170(fail on rep#3)

Ran 1 Mile Easy
115
135
135
145
145
150
140
140
140
140
140
Ran 1 Mile Easy

115/135/145/155/165/175/175/185/185/205

All were deep.
Did 16 pull-ups afterwards and 800m run to and from the gym.

3 reps of each:
55-65-75-85-105-115-115-115-115-115

5 x 3 @ 185 lb
5 x 3 @ 175 lb

But anyway,

I think John’s post at the very top brings up an interesting question. What is the official crossfits recommended amount of time between sets? I feel that the length of rest periods between sets is often times an over looked aspect resistance training. Aside from influencing the metabolic, cardiovascular, & hormonal responses, the length of rest is a major factor of the performance of succeeding sets. In plain language the amount of rest between sets taken is an important determining factor in the tempo and outcome of the workout. So, what is crossfits recommendation? From what I’ve seen so far Crossfit takes new and innovative approach to resistance training so I am pretty interested to see.

Later
Dylan

09/27/05
WOD Front Squat 3-3-3-3-3-3-3-3-3-3
Session Start 5:45
Crossfit warmup x3 Pull-ups 12/12/12 Dips 8/8/7
Front Squat
135-3
145-3
155-3
165-3
170-3
175-3
185-3
190-3
195-3
200-3
13:30 Stretch
3 rounds for time of:
5, 45lbs C&J
7 pull-ups
30 seconds handstand
Time 5:05
Session end 5:55

Still crushed from two days ago.
135
155
165
175
185
195
205
215
225
235
last one was tough. one of our teamates almost couldn't finish, (won't name any names this time!) Funny becasue he was the one that talked us into that much weight. Next time we're going lighter with more reps

1st set at 135 then gradual increase to 225 on the last set. worked on handstands for 15 minutes

BW 70kg/154lbs
CFWU x 3 Pull ups 4/2,5,5 rest ring body rows
Self assisted ring dips
Set weight
1 45kg/99lbs
2-3 50kg/110lbs
4-6 52.5kg/115.5lbs
7-9 55kg/121lbs
10 60kg/132

Finished with 3x10 ring jacknife Push Up.

Matt Yarrawonga is THE Place to live in Townsville now. NQ Cowboys finally made a grandfinal.

CFWU x 3
45/45/45/55/55/65/65/65/75/75

This is my first time doing squats ever. Front squats killed my wrists.

Crossfit warm-up +1 set of 15 Hindu Squats-- these warm my knees up better than anything else I've tried.

Front Squat: 135 x 2 sets, 155 x 2 sets, 165 x 1 set, 175 x 5 sets

115 X 3, 125 X 3, 135 X 3, 145 X 3, 155 X 3, 165 X 3, 175 X 3, 185 X 1, 175 X 2, 175 X 2

started off with 1 kilometer row and finished with same sets on bench

185 x 3, 195 x 3, 205 x 3, 215 x 3, 225 x 3, 235 x 3, 245 x 3, 255 x 2, 255 x 1, 255 x 1

First day back, again.

5x3x155.

am workout

40 pull ups on rings (new PR), and some pistols and some 100lb sandbag cleans.

pm workout

Weight squat cleaned from floor each round (not counted as part of the reps)

BW 185

125
135
155 (2 rnds)
165 (4 rnds)
175
185 (PR for a Squat Clean!)

tried to jerk the weight the last round after the 3 front squats. didn't happen.

then after cleaning up I decided to PR bench press

195

3 PRs in a day isn't bad at all! CrossFit rules.

run 6.5 miles
a whole lotta abs work cause my abmat arrived

WOD:
3 - 65 lbs
3-75
3-85
3-95
3-95
3-105 - failed on third cause arms were in odd position - clearly a mental thing "heard" myself doubt I could do it right before dropping it.
3- 105
3- 105
3- 105
3- 105

Funny thing is that it was my wrists that hurt.

95/115/135/155/165/155/155/155/155/135

Really focused on form. Much better than previous attempts.

BW: 155

FS: 135,135,155,155,165,185,205(pr),205,185,155

jog warm up & fs w/ 45# bar
3 reps of each:
55,60,65,70,75,80,85,90,95,100

65/75/85/85/80/75/70/65/65/65

Had to lighten up to keep proper form.

CF WU
185,205,225,225,225,225,225,225,225,205.

10 x 3 x 80kg with pullup practice between.

nice work fi, the challenge is out there for the aussies now

BW=205

rested a minute between sets, except for last two

135,155,185,185,205,205,225,225,245(pr),255(pr)

Good stuff

due to time constraints kept the weight low
135 x 1
185 x 9
8 mins

cfwu X 3
135 145 155 160 165 170 175 185 190 195
cfwu X 3
3 mile ruck (50#) march/run - 39:00

Back-off triad, day 1.
10 sets of 3 reps, 115# OHS

Eric 2's Pregnant Wife:
Multiple 45# squats to warm up and demo for friend/"trainee."
85
95
105
115
125
125
120
110
110

135
155
175
185
195
205
215
225x2 only
215
215
legs(hams groin) still sore from OHS/thruster w/o and running

BW=164
135
145
155
165
177x3
185x3

BW: 175

Here's my breakdown -- I probably should have been a bit more aggressive, but I'm still working on form. :)

3 sets x 95LB
1 set x 100LB
1 set x 110LB
1 set x 115LB
1 set x 120LB
2 sets x 125LB
1 set x 130LB (technically, a PR)

:)

started with just bar -- a little shaky on front squats

don't feel like my legs are getting a reallygood workout, so i switched to back squats and put more weight on: did last 5 sets at 130 Lbs

did three more sets of front squats at ~ 75 Lbs.

extended CFWU

135 145 155 165 175 185 195 205x3

Worked on handstnads and rolls afterward.

Set #:
1. 45
2. 65
3. 65
4. 95
5. 105
6. 135
7. 145
8. 155
9. 165
10. 170

Tuesday 050927

Front squat 3-3-3-3-3-3-3-3-3-3 reps

Sets of 115, 115, 135, 135, 135, 145, 155, 155, 165, 175.

Worked on form, fairly new exercise.

GRD-Olly

3x95; 3x95; 3x105; 3x115; 3x125; 3x135; 3x135; 3x135; 3x135; 3x135.

Power clean to start each set - with my (shiny/bouncy) new BFS olympic weights. My garage gym is coming closer to fruition!

pre-wod
row 2000m C2 time = 7:19.0

wod
front squats:
3x185/3x185/3x185/3x205/3x205/3x205/3x185/2x215/3x185
3x1x225

post-wod
deadlift:
5x225/3x275/3x275
3x1x315
15x165

BW = 166#

Front squat 3-3-3-3-3-3-3-3-3-3 reps

Sets of 115, 115, 115, 135, 135, 135, 155, 155, 165, 175.

Felt good, worked on form...

bw=205. CF warmup. OHS: 95, 115, 125, 135, 145, stop.

BW 172#, 3x115, 3x135, 3x145, 3x155, 3x175, 3x175, 3x185, 3x185, 3x190 and 3x190 @ 13:50.

Day late this cycle.

Was very pleased with performance. Extra rest day may have helped.

3x
135
145
150
155
160
165
170
175
180 (near-fail)
155

afterwards continued the failed attempts at straight-bar muscle-ups. I'm getting closer!
Tariq

Front squats still weak point for me, so focuses on slow steady form and low weight:
3x2 @ 45lb
3x2 @ 95lb
3x2 @ 115lb
3x2 @ 135lb
3 @ 205lb's
3 @ 135lb's

10 of 3 @ 65kg

185 x 3reps x 10 sets, 1 min rest

Perfect form, average speed

Started at 135, worked up to 170. Did it after Cindy.

WOD
Set 1-2-135
Set 2-155
Set 3-165
Set 4-175
Set 5-8-185
Set 9-175
Set 10-165

67-87-107-107-107-107-117-117-107-107
Using curl bar, no rack.

Had more trouble keeping the bar racked than actually doing the squat part of the excercise.

in pounds

150
155
160
165
175
185
190
195
200
205 (pr)

Haven't seriously tried to lift heavy on the front squat in a long time. Before crossfit, I believe the most I tried was maybe 135 or 145. Flexibility of my wrists and shoulders was always an issue. This is definitely one way to address that. Shoulders and wrists were tight, but it felt pretty good even at 205.

oops - I did back squats.

135
155
165
185
185
185
185
195
205
215

CFWUx2
135, 185, 195, 205, 210 fail, 205, 205, 205, 205, 205.

55-65-75-75-75-75-75-75-65-65

bw: 165

95,115,135,155,175,185,185,185,185,185
all reps a2a but the limiting factor was I had no racks,but I did have saw horses, kind of low, so it was kind of awkward getting under it to start.

bw 210, age 45

75, 95, 115, 135, 155, 170, 180, 190, 200, 135

Abraham Lincoln Crossfit

Tom (bw 201)
115-115-125-125-130-135-140-145-150-155

Joe (bw 168)
95-95-95-95-105-105-105-115-125-130

This one snuck up on me about 2 hours after I was done. Ouch.

135, 155, 175, 195, 205, 215, 225, 235 (2), 195

There was a miss in there around 225 (fell out) and then I ran out of time.

135, 155, 165, 175, 175, 185, 155, 135, 135, 135

95, 115, 135, 145, 150, 150, 145, 150, 150, 150

good depth (best yet); form is better; still a bit forward in bottom position but not terrible; left knee crackly (and has been for months now)

felt good

BWt = 153 (wife's cookies--irresistible!)

Thayer: Power Hour 30 min run 3.25mile /30 min row 5500 meter
Talissa: 67lb x3, 72.5lb x3, 78lb x3, 89 lbx3, 83.5lb x18
Sheila: 45lb x9, 50.5lb x3, 56lb x6, 61.5lb x12

CFers in Minnesota
Jeff: Did 11 rounds 95,105,115,125,135,145,155,165,175,185,195 concentrating on form. Finished with pull-up minutes: 8 rounds + 7 pullups.

Matt: 105,115,125,135,145,165,175,185,195

Kovie: 95,105,115,125,135,145,155,165,175,185 (first time doing CF!!)