Lookin' sharp Eva T.

First comment is supposed to be a comment Steve R. Eva T is always looking sharp. Thanks for the tip on stretching.

Does any one realize that we did this on 060416? Just a couple more reps have been added this time. Oh well, I need to work on them anyways.

That's alright. I love the front squat. It seems more functional then the back squat considering were the load is placed. I'm looking forward to making bigger gains.

ten sets of max effort front squats the day after heavy deadlifting??? sometimes i wonder about the order in which the WODs are chosen.

Wonder away Lee...no one here will care.

Lee, I too do not understand what's in the black box. All I know is that it works.

Yea I was actually curious if they have a certain system for picking certain WODs after others and then when to put a rest day and what not. Either way, having added crossfit into my daily workout routine has me feeling awesome. Looking forward to front squats tomorrow after my MMA training.....Joy.

~The Titan

if i were to coach myself I would ask for a better lordodic curve. Coach and Lauren, thanks for your confidence.
E

that's lordoTIC, sorry.

#9 titan - 3 days on, 1 day off

So Eva, when I try this streatch my arms stop at frame #2. Just looking at frame #3 makes my shoulder hurt!
J

"ten sets of max effort front squats the day after heavy deadlifting???"

5 sets of 7 reps isn't heavy deadlifting. Heavy is singles, doubles, triples. Nothing wrong with doing squats the day after deads anyway. You recover on the rest day and the days you don't hit the legs.

Why can't we just say 10x1 rather than making me strain my eyes to count 1's?

That stretch has greatly help in crease the ROM in my shoulders. When doing it, be sure to KEEP that curve in your lower back(Lumbar) w/your chest high. It works wonders.

Lee- If Coach's workout order is too much for you to handle, there is always room in the gym at Preacher Curl station.

Masterpayne- To keep the intensity of the eye workout.

BW=200 Dl=225 lbs.
150 bar dips
14:39

nice, wrong place to post that sorry.

"Why can't we just say 10x1 rather than making me strain my eyes to count 1's?"

If you count the dashes, you'll only have to count to 9. And please stop whining.

135lbs/145/155/165/185/195/200/210/215/220

Tried the funky stretch too. I think that might help with my seriously tight shoulders. Tendinitis and severely limited ROM does not make Paul a happy boy. I've seen LEGO figures with more ROM than what I've got.

BW 205

185lbs/205/225/245/265/275/285/290/295/300(PB)

up 15lbs from last time

Lee I think I read once about a theory called "Super Compensation". That is to say when you work for example DL's one day then front SQ's the next day, then rest those muscles you get a "bigger bang for your buck" so to speak. Proof is always in the pudding. You just gotta "suck it and see" Anyway if you dont trust the Coach what are you doing here?. I remember the coach saying {onCrossfitLive I think}if he was selling toasters it would be a good idea to know who had the electricity on. Trust him he knows what he is doing

Dan: bwt - 250#, age - 37

Front Squats (from rack)

135/145/155/165 (stepped fwd) /165/175/185/195/205/215

Crucial for me to focus on keeping elbows high in rack position. Getting much more comfortable with front squats and like 'em!

Not exactly a lego man (#20!), but found Eva's stretch to be excellent, esp. from deep squat, far better than same stretch just standing.

One more thank you from an Eastern Time Zoner for the early post. It's great to go to bed knowing how much time to budget for the WOD to better plan for early (pre-work day) or afternoon. Thanks any way you post them, btw.

From rack with hands in the clean position:

225/245/255/265/295/315/275(shaky form)/275/285/285

Worked for a higher average. 240.7# average on 060416 and 272# today.

burgener warm-up x3

bw 70kg (154lbs)

weights in kilos.

50-60-65-70-75-77.5(PR!)-70-70-70-70

happy with that wee lifting session.

I'm still starting out too low.

135, 155, 175, 195, 205, 215, 230, 245, 255(PR), 260(Fail), 225

I got really good work at the upper end of this and sat down into the squat working for butt to heel depth. I paused at the bottom and then tried to explode out of it. I've seen these type of workouts done several different ways in the past 10 weeks I've been doing CrossFit.

The question I have is, "Should I warm-up and begin with heavier weights and not jump so much or start out low and use the first few sets as a warm-up?".

Eva, Doing shoulder dislocates in a deep squat like that is tough. Keep it up, the Lordotic arch will get there.

Attended Triple Threat Seminar at CrossFit Gulf Coast in Sarasota this weekend. Frank had a great program: Kettlebell, Boxing, and Military Bodyweight Resistance, Fundamentals. Thanks Frank and Sue. Also, Tony Spain, Boxing Trainer, TonySpain.com, one super guy, finally I've got a left jab.

BW: 172
CFWU X 3

WOD: Did all 10 sets at 225 lbs

3/3 cfwu
bwt=187 lb
(wts in lb)
198-209-220-242-253-259-264(ties pr)-270(pr)-275(pr)-286!

Probably rested too long in between sets (maybe 3 mins), but I was really going near my limit, so wanted juice in the tank. 22 lb more than just 8 days ago!
Tried that stretch. As someone else noted, MUCH harder (and more better) than simply standing, although that has greatly helped my shoulder flexibility over the last 10-12 days.

By the way.
DL's day one with dips; Front Squats the next -- any wagers on Clean and Jerks tomorrow? Maybe just cleans? Hm?

Although there is some variety in how front squats might be done in terms of arm/hand position, I'm assuming that for CF purposes we're seeing this as a clean/jerk component. So we should be holding the bar in the clean catch position (shoulders and fingertips) and (of course) dropping to the deep squat. This is how I've been doing them, and it seems to be consistent with what people are posting. Sound about right?

225-225-235-235-245-245-225-225-215-215
1 minute between each set.

167# BW
120/125/130/135/145/155/165/175/185/195(fail)/185

Need to work on technique to keep elbows high at bottom of lift. Can tell where the weakness is on heavy sets.

BW: 145
115-135-155-165-175-185-195-205-205-205

It took me about 4 reps and a visit back to the computer to search the forums to figure out what I was doing wrong with my racking of the bar. Max'd out at 135, as 165 felt too heavy to try and I wanted to make sure my form was good. Feels good to be doing these correctly though...my wrists feel so much better!

135
155
165
185
195
205
215 half
185X5
135x8

115
125
135
145
155
165
175
175
180
180

Hey, tedw, #36, where did you find that info on the boards. I still can't get my wrists, elbow, shoulder into the correct position. Seems like if I get my elbows pointed forward, my fingers wind up behind my neck. If I get my fingertips forward of my throat, my elbows are pointed to my toes.

bwt 200, arms were crossed over bar after 95lbs,

95-5
95-5
135-2
185-1
205-1
215-1
225-1
235-1
245-1
250-fail

cfwux2

fs
1-1-1-1-1-1-1-1-1-1
135-140-145-155-165-175
180(fail) 180pr 185(fail)
165-165-155

135-145-155-165(f)-155-155-145-145-145-135

after the DL / ring dip workout from yesterday:

BW 159

3 x 135
3 x 135
2 x 155
1 x 185
1 x 225
1 x 275 miss
3 x 225

quit early

bw = 165

135
225
225
245 x 1 x 7

BWT 214

Did all ten sets, last set a PR at 295. Finally used the correct form of elbows forward and resting bar squarely on shoulders. Really big difference as I added 30lbs solidly from last time. May have done 315 but would feel better with a spotter.

Shoulder/Forearm stretching techniques offered by Dan McDougald at Atlanta CrossFit paying off...so thanks Dan!

5 rounds

DL: 260 x 7
10 ring dips
BW: 185

10:24

Eva's self criticism of more lordotic arch was something I noticed as well.

In my head, however, I was thinking: "If Eva T needs to work her arch then I have no choice but to be extra conscious of mine!"

for Jeff_Roddy, Comment #12:

Jeff, start with your hands 48" apart or even wider...pretend you are "stretching out a piece of taffy" by pulling out on the broomstick...concentrate on not letting your elbows bend at all...as you get it right, gradually start to move your hands closer together...you'll get it!

1 round CFWU for everyone, PRs all around today!

Cori:
45#
52
63
68.5
74
79.5
85
90.5
96
101.5 PR

Carol:
45#
30 (went back down in weight to solidify form before moving up)
35.5
41
46.5
52
57.5
63
68.5
74 PR

Garrett:
155
166
177
188
199
210
221
232
243
252 PR

Will be purchasing a Sting Ray for front squats for the ladies, better to have them doing front squats with that than not at all...

135,185,225,245,265(old pr),275,285,295,300(back rounded some while descending on this one- so I wasn't able to bury it-keeping 295 as my new PR),275

plyometric w/o afterwards

175/195/205/215/225 fail/205/205/205/210/215/220 pr

MY problem seems to be that I am looking into the mirror to make sure I go all the way down. That causes me to go forward and I feel it in my back. Need to concentrate on looking up and feeling my depth.

Nice work JeffT. And apparently great minds think alike...I'm off to the track for sprints and plyos in about an hour.

3xCFWU
65
75
80
85
90
90
95 fail
90
90
85

When you guys say lordotic arch, are you talking about the basic arch in Eva T's back?

135
155
165
175
185
195
200
205
215(fail)
205

easy day.

Last one 135#... pr
finished with some back squats

i have been doing crossfit for about 5 weeks now and i am feeling much stronger (especially after taking a hiatus from and bike racing with the birth of two children).

I think i was a little overzealous today. started with a lightwarmup, then 135 for two sets, then 155 for three sets, then i jumped to 185 for four sets on the last set something gave right in the middle of my back. it felt like i had the wind knocked out of me. i came home and took a load of motrin. no pain yet. any suggestions...

i could also use some tips on front squat form the exercise page doesnt show the bar position clearly.

thanks
seth

CFWUx2
BWT165
185,195,205,215,225,235,245,255,265,275,295/FAIL
Finish up with 15min KB work.

Coincidence, today is OHS/FS/BS day
OHS 65/85/95/105/115(f)
FS 135/155/175/185/195(F)
BS 135/155/175/195(PR)/205

Hi all,
Fun
{RDL 110 kilosx7 and Ring dipx9}x10.
Duration 10:30. Bdw. 83 kilos.
Until tomorrow...

Seth-pretty sure you got a strained lower lumbar. my guess is that you feel it in those muscles that run right alongside your spine in your lower back. usually when you acutely tweak something in your lumbar region you will get "the wind" knocked out of you so to speak and be short of breath for a while. its fairly common as i used to do it occasionally when i was doing heavy barbell rows. almost always occurs when you "round" your back out on squats or rows. lighten up the weight and focus on keeping your back arched and your chest out. once that feels comfortable start going back up in weight again. just rest for the next few days. lumbars will heal up fairly quick if you just leave them alone, usually in a few days. but if you keep going back too soon it's never gonna heal. also, once you're healed work on your abdominal strength as that is often the cause of lower back problems. other than that, keep taking anti inflammatories and put ice on it when you can. later.

No bar for front squats so had to sub dumbbells. Limited in weight.

60,80,80,90,90,100,100,100,100,100 lbs. Did 5 reps for the last set.

Not a difficult workout due to weight limitations. Back felt good and seems to be strengthening and recovering from injury quite well.

Following WOD did pull up work.

Having a "light" workout today was probably best as I have a big training night tonight with underwater hockey.

First time doing true front squats...always did them on a smith machine or as part of a clean

1x225 1x245 1x250 1x255 1x260 1x265 1x270 1x275 1x280 1x285

Eva T. is a class act...

New guy
Powerclean to front squat
Started at 100 lbs & maxed out at 135 for last 5 reps. It was ugly.

Front Squat
90kg
90kg
90kg
90kg
90kg
90kg
90kg
90kg
90kg
90kg

Row: 2000m 00:08:06

BW 165#
135
145
155
165
175
185
195
205 (PR)
210 (PR)
215 (PR)
Thought 215 was a Fail because of depth. Reviewed Video depth was good.

still had something in the tank and in keeping with my upcoming basic training, ran an off road 5km in 20lb weighted vest and boots.

time = 22.07

135-145-155-165-175-190-195-175-175-155

Hey-

CFWU x 3

WOD Front squats
205 x 3 x 1
215 x 3 x 1
220 x 3 x 1
225 x 1

2mile run 17:09

-K

haven't posted in a while, been busy, but still crossfittin'

185x1
205x1
225x1
235x2
225x2
205x2
185x1

cfwu x 3 + yesterday's wod

135 x 5
140 x 2
145 x 3 (form went to crap)

need to work on shoulder, and wrist flexiblity. also need to read up on proper front squat form.

BW: 193 lbs
FS: up to 190 (pr), then failed at 195
Felt really good -- bar supported on front of shoulders rather than with wrists. This was right after doing yesterday's WOD untimed.

4.5 mile run for warm-up (hard time giving up running totally)-charged up one mile hile at about 7min mile pace and finished with about a 40m sprint - explosive power for sprint has greatly improved since starting Crossfit!!

Front Squats - 1st time so I took it easy on weight. Three sets since I was working on form and not weight.

95lbs
135lbs x 7
185lbs x 2

Next time...up with the weight!

BW = 157
135, 155, 175, 185, 195, 205, 225, 230(PR), 185, 185

After a long hiatus, I am slowly getting back into a routine. The extended break showed today. Not only am I hurting already, but I got thrown off by the pic and did OHS. Oh well!

BW: 200
115, 125, 135, 135, 140, 145, 150, 155, 135, 115

http://www.crossfit.com/discus/messages/22/2033.html

Front squat discussion, fyi...

135,185,205,225,225,235,235,225,225,205

First time loading up a front squat...I like it, awsome workout for core and upper thorasic.

1- 185 lbs
2- 205 lbs
3- 225 lbs
4- 245 lbs
5- 255 lbs
6- 265 lbs
7- 270 lbs
8- 275 lbs
9- 280 lbs
10 285 lbs

Hate to ask but I am new....difference between the front squat and the back squat? Didnt see a video of the back squat under excersises. Thanks

BW- 202
285/285/295/305/315/325/325/325/325/325

205,210,215,220,225,225(f),225,225,225,225

then did 5x10 with 135lbs to work on front squat technique since felt that was the limiter on this wod.

BW: 190
135,155,175,185,205,225,245,255,265,275

Need to work on posterior chain flexibility + depth

bw 143
cfwu x 3

legs were stiff prior to workout...but I just decided not to go harder than I did last time and really focus on depth.

95-115-120-125-135-145-155x4

First time with more than the oly bar

In kgs

20-20-25-25-30-30-35-35-40-40

95-115-135-145-155-165-175-115-115-115

bw 90 kg
2x X-fit wu + 2x burgener

60-80-5x1x100-3x1x105 (PR) added 7,5 kg
could have gone heavier but wanted form to be perfect.

Happy healthy training, Johan

3 rounds of:
21 Burpees
21 45lbs Squat Snatches
21 22lbs Wall Balll
21 25lbs db Thrusters
21 25lbs db Squat Cleans

Done in 27mins.

Then went on to do:
5 rounds of:
245lbs deadlift
10 dips

Done in 7mins. (10min break between the two workouts)

BW 178

135
155
175
195
205
215
225
225
205
205

177,197,207,217,221,226,231,236,241
plus 1RM bench up to 212
bwt-160 lbs

mile run
175-195-210-225-235-245-255-255-260-245
mile run

Strained my shoulder, so I'll sit out until I get the doctor's verdict ;) Going to do a lot of co-ordination and balancing though.

10 x1 @ 205#

Crossfitters@cisco viral

Manish:
115 x2
135 x3
145 x4
155 x1

Jonathan:
115 x1
135 x1
145 x2
155 x2
165 x1
175 x1
185 x1
195 x1

135
155
185
195
205
215
225 (fail)
215
215
215

BW-195
10 sets starting at 183 ending at 230.5. Last 3 sets were hurtin'.

first go at a front squat
175-175-175-175-185-185-185-195-205-205

bwt 172
age 46

FS: 125/145/175/185/195pr/205pr/205/215pr/195/195

BP: 175# 4 reps 4 sets

BW 161
CFWU x 2
135/135/145/155/165(F)/160(PR)/165(PR)/155/155
Back squat: 205

Tommy A.

135, 185, 225, 225, 235,245,255(fail), 225, 225, 225, 245 (pr) [Average: 217]

JT:

135, 135, 145, 155, 165, 185, 190 (pr)(nice unevenly loaded bar), 195 (fail), 185, 185, 185 [Average: 166.5]

27 y/o 170 lb 5’10” approx 12% bf
Bergener Warm Up
3x10 Samson, Overhead Squat
Weights: 45-55-65-75-85-95-105-115-125-125
C.O.C. Gripper: T 8x, #1 6x

First time ever doing these...

BW 200

185
185
205
225
225
225
245
225
225
225

bw: 184

as rx'd: 135, 155, 175, 195, 215, 235(pr), 245(pr), 255(pr), 265(fail), 225

All were rock-bottom.

115-125-135-145-155-165-175-185-190-195. I also did yesterday's WOD: DL:135, dips 5x30. 13:20. The 190 and 195 were pr's for me on front squats; last time out I kind of blew up at 185; this time I started a little lighter because there were 10 reps and rolled to a pr. Maybe I'm getting smarter if not stronger. I couldn't do yesterdays WOD due to family travel so I doubled up. I went light on the dl's to get some decent metcon, but 150 dips are nuts! Good job everyone out there.

bw 240
140/190/190/190/190/190/190/190/190/140

Tried to get deeper with last one. Assistance
Rack used. Need to get deeper in squat.

ran 5k tonight= 26:19.... beat PR by 3:35! y-eh!! Thanks Crossfit

Really worked on form before I started my singles and it helped a ton.
185
205
225
245
255
265
275xlast 4 sets. Last time we did singles on the front squats I struggled with 225#. Legs are strong enough but my form sucked. Form isn't great now but it is improving a bunch.

#78 Front Squat you can see the video:
http://media.crossfit.com/cf-video/frontsquat.wmv
Your holding the bar in front (resting on shoulders as best you can with elbows pointing forward).

Back Squat is the more "traditional" weight lifter's squate with the bar on your shoulders (behind your head).

Did anyone read Mr White's post last weak about the train leaving the station during his Murph workout? Too funny :)

I don't have a squat rack so this is a squat-clean exercise for me.

BW 130lbs

95
115
135
155
165
175
185
195
205 PB
Missed at 215

155
165
175
185
195
205
215
225
225
235

135
135
155
175
185
195
200
205* PR
185
185 (so shallow - it hardly counted)
What's just less than excruciating? That's what it felt like on my right collarbone, which has been broken. I "c-word" get the bar to seat on my delts without it resting on my deformed collarbone. Ouchie.

Anthony (BW=180)
45x10
95x5
135x1
185x1
225x1
235x1 (PR)
245x1 (PR)
255x1 (PR)
265x1 (PR)
275x1 (PR)

Only my second time doing front squats (that I can remember), so my build up was a bit conservative. I probably have 300-310 in me on a good day. I was very impressed with the numbers everyone put up today!

all weights in KG

80-90-100-105-110(Fail)-100-100-100-105-105

alos did yesterdays deadlift/ring dip couplet in 5:03 with 100kg deadlift

tried smith machine today for these. first time using it. helps with the form, but i was wondering what you all think of the smith machine for front squats?

135
155
175
205
225
255
265
275
275
275

pretty heavy for me, perfect for the 1 rep at the end, but i don't i wonder how it would have been with free weight and no smith machine.

Me and Julian:
155/165/170/175/185/190/195/200/200/205

Each round we did 1+1 pistol after the squat.

5 x 135
5 x 155

getting the hang of the front squat. will go heavier next time.

Worked up to 265, easy sub max, didn't feel like going heavier today, did some snatch and clean practice afterward.

10x65lb

Last sets were at 80kg, 90kg, 95kg and failed at 100kg.
Did this workout immediately after making up SUnday's deadlift/ring dip workout.

First timer.

1x135
1x155
3x185
2x205
1x215
2x205

Trying to ease in. More used to high reps, low weight.

Started at 135, worked my way up to 205. My back and obliques are really fried for some reason, I think I might have overdone them. Not sure if this is a new PR, but its very close in any case.

FS 10x1
225-245-265-275-285-305F-275-275-275-275

BW 235, PR 295 a week ago. too many ME days in a row for me. Arm crossed, still need lots of flexibility work on rack position.

My friend and I are triathletes looking for some variety and good core workouts. We only have time to do CF twice a week?

should we still be doing the WOD? Or.....is there one or two excersises that we can incorportate into our already busy routine that would be best for both days?

We are looking to lean down and get stronger.

Carlsbad, CA

, CA

5000m C2 rower - 21:48

95-135-155-185-205-225-245-255 (not deep enough) - 255 (not deep enough) - 245

I think I could have gotten full ROM on 255 with a spotter - I was on a power rack and was worried about not getting back up if I went butt-to-ankles.

Still - a PR at either weight.

Tanya, best advice I can give you is to check out Eugene Allen's posts on the message board. He too is a triathalete, so he'd have some good tips.

Otherwise, if you're looking for one or two exercises, I'd say randomly vary the Olympic lifts and their related movements. Go heavy sometimes and go light, fast and high-rep at other times.

As for the workout, did this during my lunch break:
Warmup, various squats, pushups, samson stretch and handstand training.
135x8-185x1-205x1-215x1-225x1-230x1-235x1-
240x1-240x1-240x1-240x1
2:00 rest between sets. 240 felt like at least 90% of my max, so the repeated singles were pretty tough.
Finished up my spare time with 5x5 push-press with 55lb dumbells.
BW- 170

185-205-225-245-245-255-255. Gained 70 lbs. in front squats.

Slightly ill today. Stopped at seven.

Yesterday - did the work out in 25 minutes.

Did Friday's workout as well. 115-135-155-185-185-185. Stopped at last set. Overall workout was over an hour.

5 weeks on Crossfit.

BW at beginning - 320
BW now - 312

BP - 110 over 80.

Loving the workouts!

CFWU -dips
155, 155, 165, 175, 185, 195(PR), 185 last 4x.
Only 2nd time doing FS. 1st 060327.
100 sit ups and 10 minutes on stairmaster, level 7 with 50# vest.

Scott-
Smith machine is not the best option for front squats but if they are totally new to you then getting the feel of it on the smith machine might be a good idea. once you get the hang of it, switch to free weights. the real benefit of front squats compared to back squats is the fact that you have to keep your torso somewhat upright to balance the weight. this brings in the core muscles of the midsection much more than back squats and makes it a better exercise for functional strength. magnus ver magnussen (world's strongest man champion) (sp) once said that if he could only do one exercise for functional strength it would be barbell front squats.

Different WOD today, courtesy of some trail work.

Tree across trail cut into sections by hand with axe 45 min.

Trench dug by paintballers, 8ft long 3 feet wide and 3 feet deep. Filled with shovel in 30 min.

Cooked. Sat in a coffee shop near the trail and drank 1L choco milk no prob.

BW 170

115x5-135x5-155x2-165-175-179-184
Second time doing front squats.

Jesse,
Thanks. I will check that out. I can't find olympic lifts on the excersises. Where are they posted?

Matthew: 78.1kgs/12.6%, max 87.5. 30 pull ups.
George: 81.5/16.1%, max 85. 23 pull ups.

65#
85#
105# (pr)
115# (pr)
125# (pr)
125#
125#
130# (pr)
135# (pr)
135#

This is only the second time I've done front squats with a full ROM. It's not a lot of weight compared to others here, but it's a 50# PR for me from the last time I did this with full ROM which was back on March 27!

#129 - Tanya:

http://www.crossfit.com/discus/messages/22/2702.html

This is on the message board portion of the site.

Key line: "Really, there are only 3 Olympic lifts TOTAL. The squat snatch, the squat clean, and the jerk. Those are the only lifts performed in the Olympics. "

in kilos:

60,70,84,90,100,102,105(f),90,90

pretty happy with my form, did L-sits on parallets and ran a mile afterward and I was able to do the stretch with the broomstick.

wife did some bodyweight squats, stiups and some more squats with a medicine ball as she is just starting out, she was also able to do the shoulder stretch.

newborn only laughs while my wife is lifting

got up to 225lbs.

Am I the only one who did way worse than last time we did these? I don't know if it was the dl's yesterday or what but I couldn't get it going.
3X135
3X140
3X145
1X150 (missed)
1X135
Probably went deeper than last time but definitely didn't feel as strong and couldn't do as much weight.

.

135x5 (warmup)
185x3 (warmup)
225x1
245x1
265x1
285x1 (pr)
265x1 for 6 sets

Good workout. Legs are sore.

Body weight= 164lbs

2x185
2x225
6x245

WOD as rx,d front squat 10 singles, my 5th time to front squat
1- 60kg
1- 70kg
1- 80kg
1- 90kg
1-100kg
1-110kg
1-120kg
1-130kg
1-140kg(PR)
1-150kg(PR)

#106 (and #78), that video seems pretty wacked to me. The guy in the video seems to have an underhand grip, which would definitely make it easier on the wrists/fingers, but wouldn't seem to translate well to the clean catch.

Oh, well...

I've been scouring for info all day. I went with a clean catch hand position, and my max weight was definitely limited by that. But that seems to be the preferred hand position.

J

BW 234
10 min. bike w/u
2X CFWU

135 X3, 155,175, 185, 195, 205, 215, 225, 235, 245

245 felt pretty light and I was going much lower with good form and good power.

Thanks Crossfit

Next time I hope to do #265

Front Squat:

77 x 1
97 x 1
107 x 1
117 x 1
127 x 1
137 x 1
147 x 1
157 x 1
157 x 1
157 x 1

WOD
bw-160
1-135
2-140
3-145
4-150
5-155
6-160
7-165
8-170
9-170
10-170

135
145
155
165
185
205 PR
225 new PR
225 a little shallow
185
185

bw=185

WOD
135
145
155
165
175
185
195
205
225
225

155, 175, 185, 205, 205, 205, 210(PR), 215(PR!), 205, 205

Front Squats

135# x4
155#x 4
165#x4
185#x2

alwyas felt quite a bit of pain in my wrists. I'm clearly not racking the bar correctly

BW: 205
Did yesterdays WOD in 8:34. I used 185# for DL and did actual ring dips but had to spot myself using a bar for about the last 15.

Moved on to FS and todays WOD and decided to work on using the proper rack (racked clean position) instead of te bar accross shoulders and chest with arms crossed (what I call football FS).

95/135/155/185/205/205/225(wrong rack position)/225(proper)/205/205 All in pounds.

So I have some questions about th rack. It kills my wrists and back of my left hand. I have very little range of motion in my left hand. I have my hands so the backs of my fingers touch the outer edge of my shoulders. But I still have problems getting my elbows high enough to keep the weight up. It seems as if my foremarms are too long for that position. Any tips?

Worked my way up to 190 LBS almost my PR. Much better than last time.

Warm-up
500 meter row
3 rounds of: samson stretch, 10 OHS w/pvc, 10 hollow rocks, 3 handstands, 10 push-ups, 3 jumping muscle-ups with extra dip.
FS: 45x5, 65x3

WOD
75,80,85,95,100,105(fail),105(to parallel),100(needed assist),95,95

145lbs x 2
155lbs x 2
165lbs x 2
175lbs x 4
145lbs x 7

max 265 butt to ankles

Did yesterday's workout light as a warmup for today's. Worked well for sore knees.
Front squat: 95,115,135,145,155,165,175,175,185,185

115
135
155
175
195 pr
205 pr
205
185
185
185

last three concentrated on control, depth

bw 165#

135lbs x 2
145lbs x 2
155lbs x 2
165lbs x 2
185lbs x 1
205lbs x 1
215lbs x 1
225lbs x 1
245lbs x 1(depth a little short)
145lbs x 7

185x3/205x2/225x2/245/255/265/275/280(pr) only to parallel
Karina 125lbs(pr) Then ran approximately 3 miles in 25 mins.

1 x 135
1 x 155
1 x 175
1 x 185
1 x 205
quit after that... had a pop above knee and just where muscle head on quad ties into my knee... went home and have been icing it since, seeing my doc in the a.m if pain persists/gets worse
HOOAH!!
was feeling really strong today too

1-95#
2-115
3-135
4-155
5-175
6-185
7-155
8-155
9-135
10-135

BW197
44YR

Nice job Paresh. Guess I have to get my lazy butt out there and do it now.

warmup: double kb clean & press, 35s x5x6
front sq:
85/95/105/115/125/135x5
10 sets of 10 53# kb swings between squats

45,75,95,135,155,185,225,245

45,75,95,135,155,185,225,245
arms crossed over, can't hold the other way

BW: 165

205/225/235/245/255/255/265/265/245/225

Form gets a little shaky around 245+ I can definitely lift the weight but I'm really fighting a forward lean on the ascent.

Kept wt. at 295 for a bunch of singles, wt felt good and form solid.

135,155,165,175,175,185,185,195,195,205

Re: comments #9 &10, Eva's arch---

The solution to the back arch may be as simple as actual weightlifting shoes. + Hips closer to the feet at the bottom of the squat position.

Also, it's often tougher to hold a proper arch while unweighted, especially for those who are acustomed to squating under a load. Without load, balance tends to be the primary "goal" of position and it takes practise to force a position that comes automatically when a load is present.

But try out some shoes when you have the opportunity.

stef/montster

Power Clean to start. 10x135. Did not put bar down (no rack) until finished. Could do more weight next time if rack is available.

bw=200

wod
1st 2nd 3rd
45 65 85
45 65 85
45 65 85
45 65 85
45 65 85
45 65 85
45 65
45 65
45 65
45 65
First time ever doing this exercise
This is an incredibly difficult exercise. I need more flexibility in my arms.

185#

135
175
175
175
175
175
175
175
180
180

Dropping down to hips below the knees.

Graham
My advice is to not worry about keeping the bar in the racked posistion and just do it "football" style with arms crossed. Don't get sidetracked with small details, the results will be the same. Unless you want to complete in a weightlifting competition it doesn't matter as long as you are still doing a front squat.

BW: 185
CFWU x 2 (excluding dips due to yesterday's 150)
155, 175, 185, 205, 215, 225, 205, 205, 205, 205

45,65,85,95,105,115,125,135,145,155

Form feels better, but didn't get a pr.

Strained glute on sandbag workout yesterday. Did 50 ring dips today. Will perhaps do squats and deads tomorrow if glute feels better.

Mark Whitener: Front squats to 305.

Didn't have much weight today so did doubles:
125x2
145x2
165x2
185x2
205x2
All sets cleaned from floor, full depth pause at bottom.
Will go up next time.

I screwed around and changed light bulbs and swept out the garage and fiddled around while doing this workout. I guess you could call it active recovery. Also did some vertical leaps for fun inbetween.
225/225/245/265/285/225/295/225/225 and then I quit. 295 was a PR for me. I think next time I will go for 300 or more. Legs are not my strong suit...

Nice Stretch Eva T, I am going to use this stretch alot, it really helped loosening the shoulders up. Last time I did these I maxed out at 95lbs.
Today
95,115, 125, 135, 145, 155, 145, 145, 145, 145

*************************************************

135/155/160/165/170/175/180/185/195/205

As rx'd; should of started at a higher weight was not struggling on the last rep, form was good.

*************************************************

Sub 5x5
Jen: 53,73,83,93,103
Paul: 65,95,115,135,155

135x1
155x1
175x1
195x1
205x1
215x1
225xFail
225x1
225x1
225xFail

a.m.
Rower 20 min 354Cal
Stairmaster 20min 268Cal
Eliptical 20min 158Cal

p.m.
20X Bench Press @ 135lbs
25X Box Jump
50X Fitness Ball Sit-ups
12X Bench Press @ 185lbs
25X Box Jump
50X Fitness Ball Sit-ups
10X Bench Press @ 205lbs
25X Box Jump
50X Fitness Ball Sit-ups
8X Bench Press @ 215lbs
25X Box Jump
50X Fitness Ball Sit-ups
3X Bench Press @ 225lbs
25X Box Jump
50X Fitness Ball Sit-ups
2X Bench Press @ 225lbs/3X215
3X Bench Press @ 215lbs
5X Bench Press @ 205lbs
8X Bench Press @ 185lbs
10X Bench Press @ 135lbs

Graham I got a suggestion, be a man about the situation.

Just messing with you man...this is Josh (worked out with you at Wash U)

10x1 Front Squats
60kg,70kg,80kg,85kg,90kg
60kg,80kg,95kg(PR),90kg,90kg

team tikrit (campbell forward, joeyd on leave for two weeks):
mfbunch: fs 45, 95, 135, 145, 155, 165, 175, 185, 195 (pr), 195
pr'd with squat below parallel! form definitely getting better

115,135,135,145,145,155,155,155,155,155

135/155/175/195/225 for rest of sets

135/155/185/205/205/225/225/185/185/135

Back is completely sore from yesterdays, and legs are still some what tired from running 6 miles yesterday plus 30 on the eliptical, but went after it today. First time doing front squats in a while.

7 minute warm up mile

Front Squats
-------------
95(warm up)
115(warm up)
135, 155, 175, 180, 205, 215, 235, 240, 245, 250
-----------------------------------------------
2 1/2 mile cool down jog (I think my last half mile was like 6 minutes cause my legs were completely spent!)

~The Titan

135/155/175(x)/155/160/165/175/185(x)/185/185(x)
BW 140#
I think that's a new PR for front squats. My last 1RM for back squat was 185#.

135, 185, 185, 205, 215, fail @ 225, fail @ 225, 205, 205, 205.

I hurt my back a couple of months ago, with a significant loss of leg strength, and I'm still recovering.

205/205/215/215/225/235/245/255/255/255

Had to do them arms crossed style, could not make the other grip work, wrists just aren't that flexible.

Nice job StuartR.

5 pullups
10 burpees with pushup

20 min: 9 rounds

Front Squats: 135-185-205-135x7

Burpees and Murph from Sat. got me, decided to just work on form.

BW:179
WOD
205
205
215
215
215
215
225
225
225
235

CrossPit: Fighting Helen (the actual workout was supposed to be 5 rounds "Fat Helen" but I goofed.

3 rounds
120 punches on the heavy bag
21 Kettlebell Swings @ 35#db
12 Pull ups

11:45

Front squat (in kgs):

10 x 1
20 x 1
20 x 1
30 x 1
30 x 1
40 x 1
40 x 1
50 x 1
50 x 1
60 x 1

135, 145, 155, 165, 175, 185, 195, 205, 215(f), 215(f)
Took a few rounds before I found a decent racking position for the bar. But, I'm not even close to pointing my elbows straight ahead--probably closer to 45 degrees. Felt good though, and really thought I'd get 215 on the second attempt.

BTW=150. Worked from 155 to 205, mostly on the upper end. Failed at 210 somewhere in the middle. Front squats to 10" med-ball.

-D.

in kilograms

60x3,80x1,80x1,90x1,90x1,90x1,95x1,95x1,95x1,95x1-worked within my limits.

Super Setted with Weighted Chins
With J & Fi from Crossfit NQ.
BW 70kg
Front Squat
Singles
60kg
80kg
85kg
90kg
90kg With Assit
90kg
95kg
95kg with Assit
90kg
60kg

Weighted Chins Neutral Grip
+15 3
+30kg 2
+40kg 1
42.5kg 1
45kg 1
47kg 1
50kg 1 2finger assit for reach to bar
50kg 1
20kg 5
Full WO and Pic
http://cinderburn.blogspot.com

155, 165, 175, 185, 195, 205, 215, 225, (failed 235) 225, 235

bw175

135,155,175,185,195,205,215(f),205,205(f),195

Bwt: 195
155
165
175
185
205
215
235
255
275
285

Wrists just aren't flexable enough...worked on form.
115-115-135-145-155-165-175-185-195-205

Jerks 135/205x4,5,4,3

FS-135/225/245/255/260pr/265pr/270miss/225x4.
When I put PR down it really means it is the most I've lifted in a decade or two not always a lifetime PR

Bent Press 90x3,3,3

One arm SN 100x 3 singles each arm, used Oly bar with rotating handle a little harder to controll

in kg:
20,40,60,80,100,110,100,100,100,60

took a 40 minute walk yesterday. being sick is throwing salt into my workout plans, but i'm trying to keep doing something of a wod to keep going.

140,150,160,170,180,180,180,180,200,220

135, 135, 155, 155, 155, 155, 155, 155, 165, 165
Ran 3 miles

Attempted the L-Pullup/Handstand pushup annhilation, made it half way through and started planting my head into the ground got pissed off and left the gym. Went pretty good though happy with the results.

158 Bodyweight

1 mile @ 7.5
CFWU x3

Got up to 155 for a single, I was wobbly so I did a whole bunch @ 135. Just getting comfortable and strong with the move. I like the front squat it really forces you to sit "back" and "down" instead of leaning forward and butt out.

171# BW
90/115/125/135/155/175/185/205(PR)/185/135

The PR was a bit iffy as my form was questionable.

Being an idiot, I did OHS.

65,85,95,105,115,120,115,105,95,95

Off to learn how to read

Running several days behind on the WOD, just came off the other FS workout two days ago. Decided to change things up a bit and take advantage of the new power rack.
Midnight workout - getting much more comfortable with racking the bar on the FS. Only took 6 months to figure it out.

Modified CFWU x 1
Back Squats
135 x 5 for warmup and form check.
205 x 3
225 x 3
255 x 3 Heavy but manageable
275 x 1 Limited ROM
265 x 1
245 x Fail

Front Squats
135 x 1
165 x 1
175 x 1
180 x 1
185 x 1
190 x 1
195 x Fail

135x1x1
155x1
the rest with 185.

Bwt - 185

Tried the front squat, I suck at it so I did the back squat.

225x1
275x1
305x1
305x3
315x1
315x2
335x1
335x1
345x1
355x1

Can anyone tell me what the advantage of doing a front squat rather than a back squat is?

First:
20 push-ups
10 pull-ups
18 push-ups
9 pull-ups
...ect...
2 push-ups
1 pull-up
TOTAL TIME=6:49

Then, front squats (all down to Dynamax ball)
135#
155#
175#
180#
190#
200# depth fail
200# depth fail
200#
210# depth fail
210#
1RM is 220# on 8/22/05

forgot to post yesterday

135 x 2
155 x 2
165 x 2
175 x 2
180 x 2

not too good on form on the last two

185
195
205
215
225(PR)
220
215
210
185
185

95,115,135,145,145,155x5

CFWU x 3

BW 165

115, 135, 165, 165, 185, 185, 185, 185, 185, 185

65
75
75
80
80
85
85
85
75
75

135,145,155,165,175,185,195,205,215(pr),215(failed).
BWT:170

Ran half mile, then 6 quarter mile intervals at 12mph on treadmill with 1:30 rest in between intervals.

275,280,285,290,295,300,295,295,295,295.

I misread that, I did Back squats.

65
85
105
125
130
135
145 (fail)
140
145 (fail)
140

Ran 2.8 miles in 25:03

Front Squats: 135, 145, 145, 155, 155, 165, 165, 165, 155, 155

25 X 4 Push Ups

185
195
205
215
225 miss, 205
205
215

bwt: 145
95, 115, 125, 135, 145, 145, 145, 155, 155, 145
none of the weight was that difficult but kept feeling like i was rounding my back so kept the weight low.

135
145
155
165
175
185
190
190
190
190

All squats butt to ankles.

155
175
195
205
205
195
195
195
195
195

3/70 warm up
1/75
1/80
1/85
1/90
1/95
1/100
1/90
1/90
1/90
All in kg's

I'm a day behind and I only did eight. CRAP! Although I'm not sure if I had enough in me for two more max lifts anyway...

225
245
265
275
285
285
295
305

This is so much harder, to me, than back squats. Stupid bar being in the front.

bw 144#
115/115/125/135/145/155/165/175/185 fail/175/175
better form and better depth than a few days ago

150 x 2
160 x 2
170 x 2
180 x 2
185 x 2

Group Moffett

2 rounds for time of:

400 meter run
20 Thrusters
30 Burpees
40 Air squats
50 situps

Total time: 51:01:79

lee,
thanks for the reply and advice, i will use barbell from now on. figures there is always something good from having to balance the weight.
thanks

WOD:

Front squats
135
185
190
195
205
210
215
220
225
230

First time doing front squats in anything close to correct form. Seem to have a flexibility issue in common with others on the board, unable to keep elbows up without crossing arms. Ended up doing lots of extra reps.

BW: 156 lbs.

CFWU x 3 only 6 pull-ups for second and third set. Modified situps to upside-down crunches in order to make it harder.

FS: 10x40lb, 8x70lb, 3x110lb, 2x120lb, 2x110lb, 2x110lb, 2x120lb, 2x120lb, 2x120lb, 2x120lb, 7x50lb (at end just to see if I was really going down all the way. I was.)

CFWUx2

BW - 155, lost a few - damn

135,155,165,175,185,185,175,155x2,155x2

PR by 15lb
2min b/t singles
peaked early, 2nd 185 too forward, needed to drop to finish

need to improve my second pull so that this PR becomes my Clean PR.

50Kg x 2
60Kg x 2
65Kg x 1
70Kg x 1
75Kg x 1
80Kg x 1
85Kg x 1 PR&BW!
70Kg x 1
Form was ok & almost all were parallel or below. Great workout.

Hello everyone!

Did this following tomorrow's crossfit which had runs in it so made this quite hard to improve.

Weight in KG

45
50
55
60
65
70
75
75 (lost form during this so dropped weight)
70 (was tired so stopped here)

PB - 75kg (previously 72.5)

London Crossfitter!

HS 90, 180, 270, 325, 325, 325, 325, 325, 325, 325

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

I am new to Crossfit and it seems great! But I have to ask a question about this workout. Was it really only asking for 10 squats? Or did I read it wrong? Isn't that like crazy easy? Or is it suppossed to be Crazy easy? I mean, I'm not in super shape, but on a normal day of working out for me, I was already planning on doing 20 squats.

In kilos:

40/45/50/55/55/60/60/55/55/55

at 60, I couldn't go down all the way, so lightened the weight back to 55.

By the way Red Foot, you have to do it for form and do it as heavy as you can without losing technique. That's why it's hard.

135, 155, 175, 185, 205, 215, 225, 225, 235, 245

95/105/115/125/135 x 6 (135 good weight)

90min yoga

5 x 45 for warm up and form

60, 70, 80, 90, 100, 105, 110, 115, 120 (fail), 120 (not full squat)

Did this in combination with power clean WOD from a couple of days back. I still have an inability to rack the weight without there being a lot of weight on my wrists - and resultant pain. So I treat doing front squats as a longer-term project and just try to get a little more weight and a little more depth on them - did (all kg) 1 x 50, 2 x 55, 1x 60, 1 x 65 and then a few back squats (again light but trying for deeper than previously)

AK:
95/95/100/105/95/115/115/95/120/120

LB:
225/245/265/225/275/225/275/255/255

these are really uncomfortable on the back of my neck and upper back. i'm guessing this is just another example of how my segmented training was incomplete.

155 x 3
165 x 2
165 x 2
175 x 1
175 x 1
175 x 1
175 x 1
175 x 1
175 x 1
175 x 1

135
205
225
255
225
245
245
245
245
245

Didn't get to this until the rest day.
65, 85, 95, 115x7 (can't seem to get form right so didn't go any heavier)

did on 4/26 after workout from 4/25.

all weights in kg:
20x5
25x3
30x2
35x1
40x1
50x1
50x1
52.5x1
52.5x1
50x1
20x10

no weights at home for anything between 40 and 50kg. 50kg aren't quite to dynamax ball, 52.5 aren't quite to parallel.

135
155
175
185
185
185
205 (pr)
205 (f)
185
205

185
205
225
235
245
245
255
225
225
225

Done 4/25/06:

Dave- 135/145/155/175/185/185/200/205/215/220

BW: 172lb
Age: 31

245/250/250/250/250/265/265/265/275/275

bw 86
front squat
60x3
80x1x1
85x1
90x1xcouldn't rise from squat
95xnot all way to ankles
90x1x1x1

135
135
135
155
155
155
175
175
185
185

Wu with 30 min hard stairclimb, 4 peaks
broom stick OHSQ15
barx10
95x3
115x3
135x2
145x1
145xmiss
135x1
135x1

don't know how to rack effectively

Abraham Lincoln Crossfit

Tom (bw 206)

135, 145, 155, 165, 175
185, 195, 200, 205, 205

225, 235, 245, 255, 265 (3/4 depth), 245 x 1 x 4, 135 x 5

Rushed and uncomfortable.

185
205
225
245
255
255
255
225
225
225

3x45
135
145
155
155
160
165
165 (failed at bottom)
155
155
145
145

Practiced jacknife pushup holds -- realized two guys were staring at me. When I got up, one asked, "What's that for, in case there's an earthquake and you get stuck across a crevice?"

135
155
185
205
215
225
235
245
body weight 175

BW 175:
BW only FSquat X 20
135X5
185, 195, 205, 215, 225,
225, 225, 225, 225, 230 (perfect not quite failure on last rep)

This was my first WOD and it was great. I've been using the wrong program for too long. haven't felt a pump like this for 2 years