front squat tips:

Racking the bar:

http://i6.tinypic.com/1zgas5t.jpg

Front Squat:

http://i6.tinypic.com/1zgarmo.jpg

tito!

Sweet! I had to miss today's (Sunday) workout. Now I can do front squats followed by wallball and pullups!

Also:

http://crossfitsedona.typepad.com/./photos/uncategorized/frontsquatrackpositionoverheadadrienne.jpg

http://crossfitsedona.typepad.com/./photos/uncategorized/frontsquatrackpositionoverheadlincoln.jpg

http://crossfitsedona.com/index_files/image1178.jpg

Good guide pics, Slim. Thanks for putting up the links :)

Lisa Ray is a badass...

Looking strong, Lisa! Preparing for something in particular?

Hmmmm, this shouldn't be to bad plus I can do some supplementary work either between sets or after...

#2

I am amazed at how hyped this fight was. Shamrock and Tito are subpar fighters -- it must be because they are both loud mouths.

In any case Tito and Shamrock lack even average ground skills, they have subpar kicking skills and average boxing. I would like to see heavy weight fighters with good ground and kicking skills go at it.

I always wondered why heavy weights always seem to lack the skill level found in lower weight classes. This is almost always the case in wrestling (High school and college) as well.

Looking good, Lisa....keep up the strong work!

and what would the world be like if heavyweights had bowstaff skills or powerpoint skills... sweet bike - errr, sweet C2 rower

Looking Good Lisa, will shot you an email latter in the week

Actually, I had the opportunity to train with Frank Shamrock on Friday in LV (among about 200 others) and I was impressed. I'm just a lowly BJJ blue belt AND a girl, so . . .

Maybe they ARE loud mouths on TV, I don't know. But, in person, in this particular venue, he was very soft spoken and genuine.

As for the ground skills, well, he was teaching take down ideas on Friday. It was pretty cool.

Great Workout, but that's probably because I hit a PR
Tavis bwt:238 105/115/125/135/145/155/165#
up from 115# last time(w/ lower back injury and 1st time doing front squat), getting closer to bwt front squat
Rob bwt:232 135/155/175/185/205/225/235#(PR)
form much better

#8

Ummm...sorry but I think you are misinformed. Yes, the fight was hyped...for $, what else. But to say that tito and Ken have subpar ground skills is false. Tito is a great wrestler and one of the best ground n pounders. Ken is a submission expert who revolutionalized the game espescially with leg locks. I will agree that their stand up skills are not up to par with, say, Chuck. As far as heavyweights not having skill...no way. The smaller guys look more skilled cuz they are faster. Remember...a good big man always beats a good little man.

#8

Ummm...sorry but I think you are misinformed. Yes, the fight was hyped...for $, what else. But to say that tito and Ken have subpar ground skills is false. Tito is a great wrestler and one of the best ground n pounders. Ken is a submission expert who revolutionalized the game espescially with leg locks. I will agree that their stand up skills are not up to par with, say, Chuck. As far as heavyweights not having skill...no way. The smaller guys look more skilled cuz they are faster. Remember...a good big man always beats a good little man.

age 28
bw 192.8

WU 1000m R2

95x3
135x3
155x3
175x3
195x3
205x3 (bad form)

Only done 6 set... can't read right...

177,187,197,207,212,217 x 3,222(failed on 3rd rep)
bwt 159 lbs

missed sundays, looks like i can add it today's. ufc was snore fest, except for Wandy...that should be good.

Any CF Balad folks...if you could shoot me a quick email with contact info and/or a location and time where you meet I'd really appreciate it. My brother just arrived at Balad AB a couple of days ago and would like to get hooked up with y'all.

Greetings,

Switched up WOD due to tender hamstring. Mountain Biked for 90' last night and did Sunday's WOD today.

5 rnds of: 25 rep wall ball, 21 reps pullups and dips done superset style on the assist machine. Tried to keep a quicker pace by adding assistance.

26:46 and then 21,15,9 single leg hamstring curls.

42 yoa and 275# bwt.

As Rx'd; 1st 5 rounds with 95 lbs
Last 2 rds with 45 lbs. Hurting.

My hands don't bend that way, hurting chest and shoulders, gotta find an alternate way.

205-205-205-210(form)-205-205-205

Followed by a 2 mile swim.

Did a heavy leg workout yesterday morning (pre Sunday WOD)...feeling it this morning.

7 sets:
165 x 3

45, 65 x 2, 105 x 2, 135 x 2

Gave up heavy weight for 2 count at bottom position, gotta loosen up those hips

First time back since Thursday...was sick. I decided to start off the week with a nice 5K, untimed.

No squats today: Back still a little tender from the DL's last week. 10K row instead!

Rowing at 7000' above sea level, in a garage, in combat boots -- PRICELESS

#8 Jdawg

I am not misinformed. I speak from experience.

Of course a bigger skilled man will beat a smaller skilled man.

In any case it wasn't Shamrock that revolutionized anything. It was the Gracie family. And Tito is a great wrestler -- but his ground fighting skills leave a lot to be desired; there is a difference.

My issue is that in such a high performing class as the UFC presents itself -- I would think it would have highly skilled large fighters.

BW 266 week 2

135.155.175.195.205.210.215

I found that dropping it like its hot much easier after this exersise.

Commment #13, Frank Shamrock and Ken Shamrock are different people. Ken is a former UFC great that got his butt handed to him in what I've decided was a fixed fight.

I agree completely with MCC. Big guys have always been bruisers and as such have survived off of the mistique that if they are big they must be a great fighter. I am around 220 and in the school that I fight at I get my best workouts (and my best whoopins) from the 170 and 185 guys. When I train with the big dudes it goes from slug fest to exhausted too fast. They scrap cardio for size and strength. This is why I love crossfit. I guarantee that none of the heavyweights that I train with can do sets of 21 on the flat bench or on pull ups with body weight. Thanks

If commenting on the ufc....I paid for a commercial, and the ability to miss probably two of the best fights. monnson and hermes... also who cares about tito he should have to fight vanderlli and be murdered...also the they let yves bleed to death in the ring the boxing commision was probably so far up there ass, they had to make a decision on the shamrock fight.

Pardon me if this is a question that has been asked before, but how much rest is usually taken between these sets of three?

Thanks

135, 145, 155, 160, 155, 155, 155

BW: 173
Age: 30
CFWU x 3 sets 15
"WOD"
135
185
205
225
225
225
225

Thanks for the pictures Lincoln!

BTW, Tito isn't in there to showcase his skills. He does what he needs to win. He has a well rounded ground game. So far as Ken goes, he had a nice run in the early days. The Lions Den were on top for a few years and that was his team. Have to give him credit for that. He seems overrated though and definitely doesn't have the skills that the top guys today have.

And LMFAO @ anyone thinking that Ken/Tito was a fixed fight. Tito could beat Ken 100 times in a row without breaking a sweat. Terrible matchup done to attract uninformed viewers.

CFWU (limited)
Front Squats.
95
115
135
155
175
155
135

Felt OK.

MCC

You are right about the Gracies. I still think you are wrong about tito's ground skills. If you are refering to his jui-jitsu...maybe...but his ground skills are at the top of the heap at 205. Now, all-around skills, there are better fighters (Wanderlei, Chuck, Babalu).

I think you are annoyed at the boring heavyweight fight as was I...but Andre and Sylvia are still very skilled. I think it was a case of neither of them wanting to take a chance and risk getting rocked....but the pride heavies wud probably kill them.

135/155/155/175/185/195/195

45,65,85,105,125,145,165

Felt a slight forward lean from the bottom, just coming up, on the last weights. Not good. Should be stricter.

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

form is much better, thanks for the tips on racking the bar....

As rxd

135,145,155,165,175,185,185

My legs could handle heavier weight, but my wrists could not.

today's weights 115/120/125/130/135/140/145

followed with 6 400m repeats
1) 1:27
2) 1:21
3) 1:32
4) 1:31
5) 1:45
6) 1:45
My God am I getting slow. I was never the fastest guy but I once was able to do 400m in under a minute. Now I'm pulling the piano from the start and the gorilla jumps on my back at the end. May need to except that 37 year old legs don't work as well as 17 year old legs. But, I am going to go kicking and screaming

FS 85/105/125/135/145/150x2/135x4

Elbows to Knees 6/8/10/12

Pull ups on rings 10/6

Ran 26:11 HR 85%

age 41
bwt 231

cfwu

45x10
65x5
85x5
95x5
115x3
135x3
[first time doing front squats...scaled to work on form]

10 min indoor row
10 min stationary bike

I have to say I was very dissapointed with the UFC fights, I have to give it to Yves for bleeding that much and still going at it, but that was by far the most impressive feat I saw at UFC 61, Tito vs Ken was so hyped up...and it died down just as quickly, I find the Tito/Shamrock grudge entrataining but thats about it.
Expected so much more from Sylvia/Arlowski... Sylvia is such a goofy individual, I am not impressed with his skills at all, all he seems to be able to do is counter-punch someone with smaller reach, everything else is crap.
Andrei seemed scared of his counters, he didnt want to get rocked, i think he wanted to prove a point by beating him in stand-up, the guy is a samba champion and he wants to kick-box with a guy that is 6'8"... poor strategy.
UFC seems to be the JV league of MMA fighting, living in japan i get to see alot of PRIDE, and i think that Cro-Cop and Fedor could dismantle the whole UFC league single handed.
As for the Chuck/Wanderlei match.... I can't wait, I know Chuck Crossfits alot and has good skills but Wanderlei is like a Monkey on steroids, It should be a very entrataining fight.

Is this a crossfit site or a UFC site? Pretty sure its crossfit so post comments about crossfit. Have a nice workout!!

She is wearing wild land firefighting boots. Preparing for the big one?

BW 165#
105/115/125/135/145/150/155

CFWUx3
BW222

Started with 95#'s and worked up to 155#'s. It's still hard for me to get down to the ball and up correctly. I'll keep working on it. My legs were a little more taxed than I though from yesterday's WOD.

Thanks, Coach!

-Dennis

BW 173

Gym busy so no access to warm equipment.

Sub'ed with "prison cell" exercise. 21 burpees (as per Ross Enamit), walk to wall opposite, 20 burpees, walk wall opposite, 19 burpees etc. Quite demanding quite quickly...

140, 150, 155, 160, 160, 160, 160

#48, Marcus

Better UFC than some of the other topics that have been discussed on here. (But I agree with your point.)

I have a Front Squat question:

Does anyone have any comments on using a "crossed-forearm" grip on the front squat as opposed to the "post-clean" grip?

37
220
500 m row
45 x 3
65 x 3
95 x 3
115 x 3
135 x 3
145 x 3
155 x 3

Little tight in back on last couple of sets.
Under estimated self with early light sets.

This fourth WOD straight as I swapped rest day and WOD last week and I am looking forward to tomorrow's rest day and was very glad there were no pullups today.

As it was asked above, how much rest between each set of 3? Thanks.

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

Gretchen: 45, 55, 65, 75, 85, 95, 95

#55, D-Man

No specified rest period. Most say 'enough time to give the next set your best effort'. Adjust the weights, get some water, quick stretch, catch your breath, and back at it.

CFWU + 135, 145, 165, 175 x 4. Attempted 180, but I was feeling it in my back too much.

CFWUx2.5

75x3
85x3
95x3
100x3
105 (managed 1, failed on second, went down to 95 to finish set)
100 (managed 1, failed on second, went down to 95 to finish set)
95x2 failed on third attempt, called it quits.

#53
Try for the more functional clean-grip. Some find this grip needs a lot of flexibility work to get the right position, and it takes time.

3 each of 45/65/85/95/105/115/135 PR - first timer

Assisted MU BW-70#,BW-60#x2,BW-70#x4
or as BW% = 67%/72%x2/67%x4

40yrs, 216#, 16th WOD

95, 105, 125, 145, 185 (didn't get much below parallel on this one so I lowered weight for next two), 175, 175.

Carrie, got on with the Flagstaff fire dept. and am working on softening up the wildland boots! Hopefully I'll be the first female to pass the physical test in the history of this fire dept. If anything will get me there, CrossFit will! Am also working on the dept. to integrate CF into their training.
Ken, Lisa Lugo, and Fiona-thanks for the kudos! Looking forward to the CF seminar next weekend!

130
140
145
145
145
145
145

Still trying to get the clean grip correct...

JJ + JR + (CFWU + extra core)x2 = 20min

Front Squat: 95, 115, 130, 135, 155, 170, 185.

(difficult starting only at 185, next time start from 155, wrists parallel, thumb back).

Rowed 1500m on CII
CFWU less Squats

As rx'd 85-105-125-105-105-105-105

These weights suck. My legs were fine, and had good form the whole way through. My wrists seemed to be the lilmiting factor.

Finsihed with 2 sets of dips and crush curls becasue I felt like a pansy.

Ben: 135, 165, 185, 205, 215, 215, 225x2 (failed on third)

Last time I did these front squats, I had really awful wrist pain the next day. Anybody know what I'm doing wrong?

CFWUx2

Front Squats
95*3
135*3
155*3
165*3
155*3
135*3
135*3
135*3
95*3

#48

Who died and made you mediator of the site?

BW=170
Age 37
95#
115#
135#
155#
175#
195# 2 reps felt back weakening
165# 3 reps
done

No way to clean bar, so:

3x7 Hack Squat w/165lbs

Ran 4-5k and did some compound lifting before the wod instead of the usual cfwu, just to change the pace for once. Then I forgot how many sets I was supposed to do. Looks like I was one set short;

3x 135, 165, 195, 215, 225, 225

Did after 6min rest after Lynne

BW=205
115
125
138
155
165
175
195 PR

Easier now that I am comfortable in the rack position and have the full squat ROM. Next time I will up the weights

3*115/125/135/145/155 (fail - 1 complete)/135/135

Not my best day... and squats are a weak point. But the knee is better, so I should progress.

New to crossfit and front squats...only 5th WOD. I do plenty of rear squats and would like to know where a good place to start for front squats ?
B.W. 185
comfortable with 225 x3 for rear squats

95-135-155-155-155-160-165

Followed WOD up with:

50 situps
2 minute standing sprint on stationary bike
21 rep push press 65 lbs. (approx 1/3 bwt)
2 minute bike sprint
15 rep push press
2 minute bike sprint
9 rep push press
50 situps

135-135-155-175-175-185-185. Did more last time. Felt out of balance at the bottom today. Also have trouble maintaining grip. Neeb better flexibility in my shoulders and wrists.

165-170-175-180-185-185-185

Up 20 lbs on final sets from last time.

I did OHS instead. 50, 60, 65, 70, 75, 80, 85. Have to learn how to comprehend what I read some time. I was wondering why everybody was getting so much weight.

The Pride heavies would definitely kick the UFC guys butts. Tito would beat Shamrock every fight because he's well conditioned, Shamrock's only chance would be a lucky punch early before his will & conditioning gave out.

WU 1/2 mi walk on treadmill and stretch
WU FS oly bar
WU FS 95# x 10
WOD
135/155/175/195 x2 (fail)/185/185/185
135 x 3
air squauts x 10
Form was very good. Felt a little fatigue this morning. Very little sleep and working around house a lot. Maybe time to add fat.

1. 135
2. 185
3. 225
4. 245
5. 265
6. 275
7. 285
Good time...

Oops. Did back squats instead.
BW: 160
7x3x185

Man, I really don't like front squats. I can't ever seem to get comfortable with the form. All the pictures make it look like the load is balanced on the shoulders with minimal support from the hands, but unless I am using very light weight, it seems like my hands are supporting the entire load, which kills my wrists. I'd love to see a video to see what I'm doing wrong.

85
95
95
105
105
115
115

Weak.

95
100
105
105
110
110
110

I vary my stance from shoulder wide to narrow, randomly. Heaviest sets up 10 lb from last time despite being quite ill yesterday. (Not from watching UFC61, though that didn't help. hahaha!)

1-2: 135
3-4: 145
5-6-7: 155

Form started to suffer and failed one rep, I need to get back in hard :(

#84, #68, #66

I'm still waiting to hear more feedback about the difference in using the "post-clean" grip and the "crossed-forearms" grip; until then...

I use the crossed grip: rest the bar across the top of the front your shoulders, cross your forearms in front of you, and steady the bar by placing your right hand over the bar at your left shoulder and your left hand over the bar at your right shoulder.

I'm sure I'm going to get flamed for posting this advice, but short of having a personal trainer to show you the "perfect" grip, this one works for me.

135, 155, 155, 165, 165, 175, 165. The 3rd rep at 175 was a grunt, so I backed off. Thanks, Coach!

bw 175
age 22

115#
115#
135#
155#
175#
195#
195#

bout choked myself with the bar!

135, 155, 175, 185, 205, 225, 185

Warm-up
45x5
55x5
60x5
65x5
WOD
70-75-80-95-100(failed on two)-95

Newlin #87 - You definitely want to be using the clean grip, not the arms-crossed grip like bodybuilders use. The clean grip used to hurt my wrists too until my shoulders got more flexible and I could get my elbows up higher.

115x3
135x3
155x3
175x3
185x3
195x3
205x3
then to did 21-15-9 but curls instead of benchpress.
with 65lbs-85lbs-95lbs

177,187,197,207,212,214.5(f),214.5

Got a loverly little neck stinger out of it.

I think UFC talk is game here, just not politics and religion.

Needed to make this a shoulder happy workout and front squats with a bar don't do it. So this was my WOD (7 sets of each triplet):

3x36# no kip weighted pullups. Started from deadhang, pulled each rep to mid chest, held at top for 1 second. Varied grip from parallel to wide chin to mixed (chin with right, pullup with left).

3 HSPUs off 8" stools. One second hold at the bottom of each rep, full lockout at the top. Hands to ear level at the bottom; no shoulder pain.

3R/3L 36# pistols. One second sit in bottom position.

135
160
180
190
202
202 failed on 3rd rep
170

bw = 135lb

BW 130

85x3
95x3
105x3
115x3
125x3
135x3
145x3
155x1
165x1

No squat rack, had to clean the weight off the deck. Got help with the higher weights (155 and 165) in the form of two humans servings as the rack.

32 y.o. 169#
WU-5 min row & Bar X 10 Front Squats
WOD as Rx'd 135, 185, 195, 205, 215, 225, 230

as rxd
135
135
155
175
175
175
175

Then practiced overhead squats which have been difficult for me. The practice is helping though.

BW 195
225
235
245
255x2
245
245
245

WOD
CFWU x 10 reps per exercise, 1 round
3 x 135
3 x 155
3 x 165
3 x 185
3 x 195 started to break form
3 x 135 form work, deep squats
3 x 135 form work, deep squats

RE: grip - my understanding is that this is a skill tranfer excercise: basicly it a piece of a squat clean, so you want to avoid the cross-arm grip. My wrist flexibility is ABSOLUTELY the limiting factor on this, but I am told it will improve. Even 115 hurts my wrists, but I could probably do sets of 8 with 185 with the grip you describe.

Did yesterday's and todays.

155
175
165
165
165
165

Had to go to a meeting so I missed the last set.

RE: grip - my understanding is that this is a skill tranfer excercise: basicly it is a piece of a squat clean, so you want to avoid the cross-arm grip. My wrist flexibility is ABSOLUTELY the limiting factor on this, but I am told it will improve. Even 115 hurts my wrists, but I could probably do sets of 8 with 185 with the grip you describe.

5 mile run.
Worked on form. All A2A.
Legs fatigued from run, all sets at 135#

Had to due a different version of the front squat as an old wrist injury will not allow me to hold the bar as prescribed. First time Front squatting in like 10 years.

135/135/135/135/185/185/195

Felt good but I know I have problems with a full clean as my wrist is jacked up

51 y/o, 150lbs.
3 x 85,95,105,115,135,145,150

27 y/o 170 lb 5’10” approx 12% bf
Warm up: 3 rounds of walking lunge, 10 steps, 10 squats, 10 sit ups, 10 back extensions.

Front Squat 3-3-3-3-3-3-3 reps
45lbs x 3
55lbs x 3
65lbs x 3
75lbs x 3
85lbs x 3
95lbs x 3
100lbs x 3

3 minutes rest per set. Palm down grip, much more comfortable racked and allowed me to get my elbows pointed out straighter. All ass to ankles depth.

BW: 182

5k run for warm-up

Front Squat (sets of 3 reps):
1 - 60kg (132#)
2 - 80kg (176#) - bad form
3 - 60kg (132#)
4 - 70kg (154#)
5 - 80kg (176#)
6 - 80kg (176#)
7 - 80kg (176#)

Overall - good improvement from last attempt. Racking the bar better so shoulder flexibility must be improving.

Sam

crossfit@rawc.org

Age:42, Wt:178

CFWUx3

95,115,135,155,175,195,205 (all x3)

All squats ROM were about X to Y, but I did hit the occasional X to Z depth (in centimeters of course). Finished off with some extra situps and KTE because my abdominal muscles are weak.

FR SQ:
95, 115, 135, 165, 145, 145

Felt a tweek in my left ant. hip on the 165, so backed down.
Hip was there last week on DL's, so I think I need to rest it a bit.

bw 200

fs ata

245-265-275-285-285-285-275

You look hot with those boots on LISA!!!

95x3
115x3
125x3
135x3
145x3
150x3
150x3

7x3 @ 135#

BW 165 Age 47
95
115
135
155
165
170
175
All very buried - wrists hurt but otherwise, felt great.

3 X 2 95#
3 X 2 105#
3 X 3 115#

BW-200
135
185
225
235
245
255
265

WU: light treadmill and CFWUx1

front squats:
155
185
225
275
285
295 (new pr, i think)
225

finished with 135lbs clean and jerks x 10

7 sets of 8 with 185lbs. My dogs are barking. Mikey, where you at?

3 reps each @

40, 50, 60, 70, 80, 90, 100kg at bw of 81kg

CFw/u
41 yoa, 181 lbs.
135
155
165
175
185, nearly got stuck in the hole
175
175

A fit woman in high boots on a rowing machine...these are a few of my favorite things....

Have a great day, all.

bike ride warmup/ 400m 1:35/ 50 sdhp/ cfwuX2

fs:
95x8/115x5/
135x3/135x3/140x3/140x3/140x3/145x3/145x3/155x3 (form broke)/135x3

extra work included: dl, L pull ups, bp

legs were toast from yesterdays 225 wallball shots

First time doing front squats with heavy weight.

As Rx'd (3 reps)
BWT: 152

135
155
165
175
185
195
215 - pr, woo!

Just a quick note...I went to the doctor today and noticed that since starting CF, my blood pressure is down significantly!! WOO HOO!

Group Moffett

For time:

25 Walking Lunge steps
20 Pullups
50 Box jumps
50 dips or 75 jumping dips (sub'd for Ring dips)
20 Knees to elbows
30 Kettlebell swings, 35lbs
30 Situps
20 Hang Squat cleans, 35lbs dumbell
25 Back Extensions
30 Squat Thrusters, 45lb barbell (sub'd for wallballs)

Total time 34:50:32

The Double-unders and Rope climb ascents were take out of the WOD.

bw-199

wu
burgener
pvc overhead squat x 10
65# front squat x 10
15 pushups
25 situps

wod
135x3
155x3
165x3
175x3
185x3-personal record-only got two reps last time
165x3
155x3

Without a spotter, I can't really go after it 100% After days like this, I really don't feel like I've done anything....other then lift more weight then I ever have. No soreness or fatigue. What's everyone else feeling after heavy days?

newlin (#87)...as several others (Maximus stands out) have observed, you want to be using the "clean" position/grip because it transfers much better to the Olympic work we do. That crossed-arm stuff will not fly (obviously) the Oly lifts come around...you will find yourself severely limited then because you didn't work the clean grip now.

It used to hurt my wrists too, but I stuck with it and experimented a bit with hand position and eventually I got it. Now the crossed-arm bit feels incredibly awkward.

PS- there's a nice Lara Croft - Tomb Raider vibe in today's pic. Good luck w/the firefighter test!

Did yesterday's today.

BWT: 225
Age: 36
Sub'ed 3 PU's & 3 Dips per MU.

Time: 22:43

Did the WOD outside in 92 degree heat...made it a smoker.

135-135-155-185-205-215(pr)

First day on crossfit, glad it wasnt a tough workout. Former sprinter turned bodybuilder who is now just getting back in shape. Did the basic warmup and then the workout

BW: 225
Age: 24

225-225-225-205-205-205

cfwux2

front squat 3x7
135-145-155-155-160-145-135

BW 192.
245
255 (Highest weight used last time)
260
265
270
275
280

BW:300

Front Squats
95/135/155/175/195/215/225

in reference to #9:
although i agree with you on them both being loudmouths, tito and shamrock are both good fighters i would not want to cross paths with. i think they would be able to decapitate you.

i have studied a number of different martial arts, wrestling, etc. the most practical of any of them was krav maga. a female with knowledge of this brand could give a guy a run for his money. all you have to do is improvise and take advantage of what is given to you by your enemy or opponent. nothing was etched in stone. we would be introduced to different things by the instructor, but ultimately we had the choice of what we wanted to use, what we felt comfortable with, and so on.
if those guys don't feel comfortable kicking then i would not expect them to waste their energy on attempting to kick their opponents. it doesn't make them subpar for not having it in their arsenal. they know what works best for them and that's what they're going to stick to.

BW 165

Front squat- 165# x 3 x 7 sets

As Rx'd:
225x3
245x3
255x3
265x3
275x1
245x3
245x3
245x3

It seems like I have the same problem as many others with the grip. I felt like my wrists were going to snap at one point. My elbows were high up as well. Ended up doing sets of 5 for 95# and then 115#. Front squats are a great exercise, just wish it was easier on the wrists.

As Rx'd

Karl:
185/195/205/210/215 (missed on 3)/205/205 (missed on 3)

Dorie:
95/105/115/120/125 (missed on 2)/115/115

Relatively new to the front squat
45, 65, 85, 95, 115, 125, 135

CF warm up 10's
4 mile run 30:30

Front squats
135/155/175/195/175/155/155
CF warm up 15's

bwt ~112
Front sq x3....alternated with double 44# kb clean & press
95#...2 C&P
105#...3 C&P
115#...2,1 C&P
125#...1,2 C&P
125#...2,1 C&P
125#...2,1 C&P
115#...3,2,1 C&P

Worked up to 105#. I was short on time so I was doing rounds of FS, dead hang pullups, ring dips and situps.

light warmup
front squat
45x3
65x3
95x3
115x3
135x3
155x3
165x3
175x3
175x3
175x3
find it hard to have elbows straight out with fingertips under bar so i did it with arms crossed over each other does anybody have any stretches that will help so i can do it like the slideshow thx.

95
105
115
115
115
115

Pulled weeds the last set! :P

3X135
3X140
1X145 (felt lower back twinge and stopped)

BW-201
135-145-155-165-175-185-175-135

bw 81.7

80kg
82.5
85
85
80
80
80kg

Age 35
BW 195

CFWU X 3

10 X Broomstick
5 X 45/65/95
3 X 115/135/155/185/185

Ended with some Overhead Squat practice.

Jen - 63,73,83,93,103,103,103

CFWU x3 (first time ever with pu/dips unassisted)

45-55-65-75-80-85-95

Don't remember what I did when we did something similar before, but this seemed like my grip was a little bit better--still the wrists and shoulders are limiting weight I can use.

This week is going to be tough for me, as I played catchup two days last week, and this one I have 2H of yoga each day plus CF, plus life! Looking forward to getting my butt kicked.

135 x 5
185 x 3
195 x 3
205 x 3
215 x 3
225 x 1
225 x 2
185 x 1
135 x 5

did some other stuff afterwards. Legs are cashed

bw = #165

95 x 3
145 x 3
225 x 3
245 x 3
265 x 3
285 x 3
305 x 3

followed with hang cleans, deadlifts, 100 knees-to-elbows and 100 sit-ups over smith machine bar.

dk: 135, 135, 145, 145, 145, 155, 155
tb: 135, 135, 145, 145, 145, 155, 185

Sarah #151--good job on the unassisted dips and pullups!!! I'm right behind ya... still at 50# assist but I started at like 90, so...

115x8- 135x5- 165x3- 175x3- 205x3- 205x3- 205x3- 210x3- 215x3

Followed by a quick 10:00 EDT- Pull-Ups/Dive Bomber Push-Ups w/ 20lb weighted vest.

105
110
115
120
125
135
140
still working on my flexibility, hip, shoulders, even wrist....

135 x3 warm-up
155 X3
165 X3
(175 X3)X5

Mike Donnelly

Both of us mis-read the WOD and only did 5 sets of 3

Kay
1st time doing front squat
0 (used broomstick to check form)x3
45x3
55x3
65x3
70x3

Che
70x3
115x3
125x3
135x3
135x3

Wolfgang (age 5 - LOVES CF!)
0 (used broomstick)x3
20x3
20x3
20x3
20x3

3 x 85,85,95,105,115,85,85

cfwu x 2
wod
135, 135, 155 155, 160 lost that vertical balance point. coulda held it but strain on wrists told me i was leaning too far fwd. finished w/135, 135 with long pauses at deep squat to get more comfortable with balance position. noticeably isolates quads in my case.
a few hundred spins with a speed rope to finish up. like everything else, needs work!

BW 181#

Front Squats
145*3
155*3
165*3
175*3
185*3
195*3
205*3 (P.R.)

As soon as I start getting close to my BW with these, I feel like I'm going to fall forward... is that a weakness in the posterior chain, bad form or all of the above?

135x4
155x3
175x3
185x3
195x3
205 fail
205x1
185x3
185x3

WOD
135x3
135x3
155x3
155x3
155x3
155x3
155x3
My legs and back felt like I could do more weight
but my wrist were killing me. Did some incline bench just for fun and because I haven't done them in a month or two 135x10,165x7,185x5,205x3

135-185-225-225-245-225-225

BW=150.

155x3
165x3
175x3
185x3
180x3
180x3
175x3

-D.

135 1st set
155
175
185
195
205
215

Livestrong!

BW: 130

95x3
100x3
100x3
100x3
100x3
100x3
100x3

as opposed to last time on June 18:

45x3
85x3
85x3
75x3
75x3
75x3
75x3

AGE: 20
BW: 162

I met Pukie today! WOOO!

did combination of yesterday and today's WODs:

Front Squat 3-3-3-3-3 reps (135-155-185-185-185)
then:

Five rounds for time of:
25 Thrusters, empty Olympic bar
20 pullups
20 dips

yummy

Did both sunday and monday.
B.W. 185
Front squats (1st time in long time...form was poor)
95/135/155/165/175/175/185
Sundays:
Only had 12 lb medicine ball
Subbed 4dips/4pullups for muscle ups

155
175
185
195
205
215
225 F on the 3rd rep

CFWU x 3
45x3
55x3
65x3
75x3
85x3
95x3
95x3

Team Emerald Coast

No rack so we had to clean the weight first (accounts for lower weight)

Anabel: 45-45-55-60-65-70-75

Joe: 45-65-85-95-115-125-135

Joey: 135-155-165-175-185-190-195

Age: 28
BW: 169

Front Squat
135x3
155x3
165x3
170x3
175x3
175x3
180x3

135#x3
185#x3
205#x3
225x4x3

CrossFit warmup

Front Squat 3-3-3-3-3-3-3 reps
95-135-155-135-135-135-135

Age: 32
BW: 196.5

Only had time for 5 rounds:

3x140, 3x150, 3x160, 3x170, (2x180, 1x175)

Was going to swim at lunch but the pool is down for post-typhoon maintenance.

I have bowling league tonight that should make up for the swim, ha.

185#x3x7

CFWU x 2
95
115
135
155
155
155
155

135,155,185,205,205,205,215(failed)

Age 23 BW 138

45, 65, 65, 70, 70, 75, 75

First time doing front squats, I like them.

As far as wrist pain goes, I took some time working out the positioning, and I found that for me, when I am in the squat position, if my upper body is angled more (less upright) my wrists hurt more. If I keep my torso more upright (thus keeping more weight on my heels) and focus on lifting my elbows up to keep the bar up, it feels comfortable and good.

Dan: age 38, bwt - 254#

Front Squats: 135x3, 155x3, 175x3, 190x3, 205x3, 215x3, 225x3

Tauria: 45x3, 55x3, 65x3, 75x3, 80x3, 80x1 (little sore, decided to wait for another day).

Great pics from the first few posts - very helpful for the rack position.

Thanks, CF.

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

As rx'd:

155
165
175
185
205
225
235

All good form, actually took a photo to confirm for myself.

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

125x3
135x3
145x3
155x3
165x3
175x3
185x3
All sets cleaned from floor.
Full squat, pause at bottom.
Legs had more juice, bum shoulder was the limiting factor.

BW 200
Front Squat no go because of disk problem in lower back so sub
4 rounds of
10 reps single leg press
25 box jumps (2@ 2' and then 2@ 3')
25 situps.

Revolving stair master sprint 30 seconds level 14 rest 30 seconds level 5 for 5 minutes.

85-105-135-145 felt a twinge in back so I stopped there. BW 155

Age 50/BW 240#
7 sets of 3
45/65/85/105/125/145/165
finished off with 1 mile Concept 2 ROW

-CFWU X3(-Dips & PU's)

-5rds of 25 Wallball shots, 20lb & 7 MU's (previous days WOD)

- 135-185-185-195-195-205-205 (Today's WOD)

Today just sucked! Was wanting to go w/215 or 225 all the way through, but legs were shot after doing yesterdays WOD. Super glued a blister down on my hand that re-opened after getting the bar in the racked position. Tried to do them w/the cross armed method, but that just felt weird after doing them in the racked position for so long. Oh well, we live to fight another day.

Oh yeah... That workout looked like it flat out sucked! Sorry I missed it.

Get some, Go again!

135-135-135-115-115-115-105

bw 225
3x225
3x275
3x315
3x315
3x275
3x275
3x225

3x205
3x225
3x245
3x255
3x255
3x255
3x255

Last time failed during a set of 255, today 4 sets at that weight

Thanks to Slim and Lincoln for the pics, it made us both reevaluate our front squats. Back to square one it seemed.

Anyway, it's encouraging to see other people had a similar experience and got over it.

Matthew and George: 40, 60, 80, 80, 80, 80, 80kg.

135x10
205-235-245-255-260-245-250
Had to go down weight after 260 felt like I was falling forward

BW: 182
41yo

135-185-190-195-205-225-225(Failed on 3rd attempt of last set) I used crossed forearms grip due to wrist injury...will my weights decrease with the clean grip??

bw202
44yr
115
135
145
155
165
165
155

BW: 135
Age: 25

95-115-125-135-145-135-135

Pretty cruel making us squat after I did 100 thrusters yesterday.

25# barbell
5 X 5 for good form
see how my wrists feel tomorrow...

BW 170
Age 33

3x155, 3x165, 3x175, 3x185, 3x195, 3x205, 3x215

Felt MUCH more comfortable than 3 wks ago; will start with 185 next time for Front Squats

BW 180
AGE 23

3x115, 3x115, 3x115, 3x115, 3x115, 3x115, 3x115

FIRST CROSSFIT EXERCISE EVER! PUMPED UP ABOUT IT!

cfwu 2x15
for time:
- renegate manmakers 22 kg dumbells, from 7 to 1
- ring core flips (body from hang row position to forward plank position) from 7 to 1
- deadlift 7x1 up weight every set 70-90-110-130-150-150-150
total time 13:33 min
nice workout. will do the FS later.
Have fun and live with passion, Johan

fs: 45, 95, 135, 145, 155, 165, 175
finished with 400m sprint (really about 440 meters, speicher track is long)

BW = 165 Would like to squat a bit lower next time, if left knee would stop hurting.
135-155-175-195-205-205-215 with 1.5 mile run before and after.

BW 70kg
2min btw Attempts
50kg 3
60kg 3
70kg 3
80kg 3
90kg 1,Fail 3 half ROM
85kg 3,3

125,135,145,155,165,175,175

I think the people with sore wrists may be trying to hold onto the bar with their whole hand. In other words, they grip the bar as they would during the pull phases of the clean. If you look at the posted pictures, the bar rolls back on the finger tips during front squats (and the rack of the clean), which decreases the amount the wrist has to "stretch".

26 yoa
bwt 200

95
115
135
145
155
165
185

Used appropriate grip, instead of crossed arms technique. Wrists felt good.

1- 115
2- 135
3- 155
4- 175
5- 175
6- 185(pr)
7- 185(pr)

Feel much stronger with this grip. Forced myself to look up more, and made sure bar was on shoulders not on wrist. Felt good today.

Crossfit middle Earth

135/155/165/165/155/145/135
Didn't rest much between sets. Wrists felt better when used proper form (elbows up, head up, weight on heels).

100-110-120-125-130-135-135
lousy form (pitched forward) on last set

1st ever front squats. Practice rather than workout. Easy on legs (light weights) but slightly uncomfortable on shoulders and uncomfortably deep stretch on fingers of left hand.

28/45/55/65/75/85/95

BWT - 250
missed OHS day...so
OHS
45x10x3
95x8x2
115x5x2

FS
135x3x3
155x3x2
185x3
205x3
225x3

135#x3,155#x3,175#x3,185#x3,195#x3,205#x3,215#x3(pr)

one day behind.
95/115/135/155/155/155/165

bw: 135

135/135/155/155/165/185x2/185x2/longer rest+185x3
wrists were stretched a little sore at first, but got much better by the 3rd set.

I've yet to see more than 2 other people doing squats correctly (a2a) at my gym. Those 2 were great though. One taught me good deadlift form and the other better OHS form. I'm at the Forest Hills, NYCSC. If you two are here, thanks for all your help.

Only second time doing front squats. Much better form with better grip (thumb back). Made all the difference!

MAJ L- BW: 125 55,65,75,80,90,100
MAJ D- 110,110,110,120,120,120,120

Brandon and Jake, we miss you! Keep it up, and start recruiting at your new "homes".

Crossfit Liberty

Oh man, I am sore!
CFWU x 3 (with new bands for pullups!)

Front Squat 8x3
45,55,65,75,85,95,105(1),100

CFWU x3
65,85,95,115,125,135(failed)115

ran the o-course

forgot to post yesterday

front squats - 7 sets X 3

135
135
155
155
165
165
175

135
155
165
165
185 (PR)
165
165

110/115/125/135/145/155/165

Wrists still feel like they're going to snap off, but I remember when I could only do 135.

A thoroughly unsatisfactory sub of one legged squats, box jumps 12" and 18", and tabata swim intervals 20 secs x 8

Front Squat
3x 115#
3x 135#
3x 155#
3x 175#
3x 185#
3x 195# (lack of full depth)
3x 175#
1RM from 4/25/2006 is 210#

BW 185#

185*3
205*3
225*3
245*3
(265*1(pr), fail second, 245*2)
(255*1, fail second, 245*2)
245*3
225*3

Need to focus on keeping back straight to avoid weight coming forward off shoulders

Front Squat 3-3-3-3-3-3-3 reps

3x95#
3x105#
3x115#
3x125#
3x135# (3RM PR, tie 1RM PR)
3x145# (3RM PR, 1RM PR!)
3x155# (1RM PR! - failed on last rep, stuck in the hole)

Notes: All squats to 12" block depth. 20# over both my 3 rep max pr's and 1 rep max pr's. Pretty stoked about that!

MAJ:K
BW 225
110X 3
135X 3
145X 3
185X 3
190X 3
195X 3
205X 3

Crossfit Liberty

Front Squat 3-3-3-3-3-3-3 reps
BW: 174 lbs
3x95#
3x105#
3x115#
3x125#
3x135#
3x145#
3x155#

BWT: 204
AGE: 32

135/155/165/175/185/195/205(Bad Form)

I believe 195/205 were PR's.

Followed up with:
3x10 30# db curls
3x15 150# tricep exts
20 min bicycle ride.

3x95
3x115
3x135
3x145
3x135
3x135
3x150

Wasn't happy with my form after 145, so I dropped the weight and fixed my form before adding plates.

Front Squat

3x135
3x185
3x205
3x225
3x245
3x265
3x285

BW 175

95
115
135
155
175
185
195(PR)

BW 155
95,115,125,135,145,155,165

BWT:   165#

CFWU: x3 -OHS

WOD:   135, 145, 155, 165, 175 (PR), 185 (PR), 185 (all reps slow and a2a)

Plus Tabata rows, pushups, and sprints. Grip and 1-arm PU work.

I was really happy with these. started heavy and ended up going back to start lighter to improve technique. went down again to keep butt to ankles technique. really nice form then. In kilos:

3 x 50
3 x 55
3 x 60
3 x 65
3 x 40
3 x 45
3 x 50

Vanessa: 95/115/125/130/135/140/115

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

135/155/175/185/185/185/155

135/145/155/165/175/2@185/2@175

form is an issue. my wrist simply doesn't go back like it should
95/145/185 with crossed arms
135/135/135/135 with strained wrists

followed with an hour of unstable exercises with trainer

Skipped the front squats because my legs have done enough work over the past few days.
New pr for deadlifts yesterday- 330, failed at 350 (2x bodyweight).
I practiced the muscle ups and did some rowing today.
New pr for the 500m- 1:40!

Going for 350 dead and 1:38 row next week.

I am a dumbass... did sets of 5 instead of 3... need to get my hooked on phonics cd back out.. may have got up to 225 with sets of 3 but anyhoo...
135,155,175,185,195,205,135
hooah!

3 x 135
3 x 185
3 x 205
1 + 2 x 215
3 x 215
3 x 215
3 x 225

3x115
3x135
3x155
3x165
3x175
3x185
3x195 (pr)

this was my first crossfit workout. and first leg workout in 2 weeks (knee problems)

BW: 200

155, 185, 205, 185, 185, 185

i cant do the prescribed form so i have my hands crossed above the bar. any suggestions to improve my flexability so i can do cleans, etc with proper form?

10,000m row 46:48

95 x 3
105 x 3
115 x 3
125 x 3
135 x 3
145 x 3
155 x 3

Wasn't sure where to start on teh front squat, so choose a light weight. Will start at 145 next time after warm up.

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@
J-
135
165
185
185
185
185
185
@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@

almost caught up, still new so i'm keeping everything light to make sure my form is corect, i long ago discoverd light with good form beats the heck out of heavy with an injury

65
95
105
115
115
115
125

On Tuesday 7/11:

3 sets for time:
FS @ 177x3
21 dips
21 PU's
No stop watch.
Then 3 more sets of FS @ 177x3

Did sets of 5. First three were 115; last four were 135.

CFWUx3
5x45 warmup
135-155-175-195-205-200-200
5x135 warm down

205 felt heavy, didn't really get deep enough

95-100-105-105-105-105-105

Unfortunately I did not have a spotter, so I did not want to go up in weight.

Hello everyone!

Have been feeling tired all week from the training am doing the OD's in a funny order as I have been trying to catch up.

Weight in KG

65x3
70x3
75x3
75x3
75x3 (Shaky)
70x3 (Was leaning forward too much)
65x3

London Crossfitter!

i did a warm-up set of about 15 with the bar then i did the rest in proper progression.

65lbs-85lbs-105lbs-125lbs-135lbs-135lbs-145lbs

bw-147lbs

s-115, 135, 145, 165, 175, 185, 185

n-155, 175, 185, 195, 205, 215, 225(only got 2), 185

115 (all 7 sets)

as rx'ed

185 all sets

5 X 5 @ 145.

Power clean before each set to get the bar racked.

Tried and tried, but I can't do front squats with proper form.
It seems I just don't have the proper flexability in my 51 year old bones.
I tried using the links provided as a guideline to no avail. My wrists and forearms seem to bear the brunt of the weight no matter what angle I try.
Wound up doing regular back squats and leg presses as an alternative.
I'll try again, but it seems to be a no go.

95,135,155,175,185,185,135

BW 125

(in kg)
45, 47.5, 47.5, 50, 50, 52.5, 55

age 42
bw 162

3 x 135
3 x 155
3 x 175
3 x 185
3 x 185
3 x 205
3 x 205

Recovering - still slow coming back. CFWU x 2, no dips; shoulder only supported 1 rep -

Working a little light, off maybe 25% focusing on form and depth of squat.

135,135,135,145,145,145,145

CFWU x 2 minus dips: shoulder still won't support it.

135,135,135,145,145,145,145

Focus on form and depth, still about 25% off max effort.

175/185/175/178/195/205/210

65
95
115
125
125
125
135

thanks to the crossfit oahu guys for demonstrating proper squat technique.

done 7/11/06 immediately after "Lynne"

135, 145, 150, 150, 150, 145, 135

Took it a little easier on this one since it was my first WOD after 3 weeks off. Form getting better but lack of arm flexibility still prevents my elbows from pointing straight ahead.

First time doing Front Squats...My wrists are KILLING me!!!

3 x 95 lbs.
3 x 115 lbs.
3 x 135 lbs.
3 x 155 lbs.
3 x 175 lbs.
3 x 195 lbs.
1 x 205 lbs. (felt really uncomfortable)
6 x 135 lbs.

BWT 165lbs

3 x 65 lbs
3 x 65 lbs
3 x 75 lbs
3 x 75 lbs
3 x 85 lbs
3 x 85 lbs
3 x 85 lbs

115# x 3 clean first
115#
125#
125#
130#
130#
130#

w/u 185/225/245/255/265/225/225
On my 265 set form started to get a little shaky.
1st rep was deep, 2nd slightly below parrallel and last was rep was awful. The rest of the sets were all deep.

135
140
145
165
175
180
185

front squats
45,55,65,75,75,75,75

Rene: bw 190, 39 yo

155,165,175,185,175,175,180

+run 200m/HSPU prac. x5

bw 170

135-145-165-175-175-185-185

focused on form

155
175
185
195
200
205
210

last set 225; all butt to ankles
Camp Taji, Iraq

CWFU X 2

Back Squats 3-3-3-3-3-3-3. Would have tried heavier but no spotter.

135
225
225
225
245 (PR)
245
245

7/12, smith machine, most crossed arm, all rock bottom
135,135,155,135,135,135,135,115x3
95x5,95x7 partials(bottom half)on last set

Out of sorts - running behind - posting for log:

Mixed Combo:

3 Rounds for Time:
- 15 Dumbell Burpee Clean and Jerk Thrusters (2 X 25lb DBs)
- 15 Pull-ups
- 15 Dips
- 15 Knees to elbows

Time: 20:52

Note to self:

Squat clean then thrust NOT a C&J

bw 165

185x3x4
205x3x3

115,135,145,155,165,165,165

did back squat sore right wrist
183x3
205x3
225x3
245x3
255x1 failed
225x3
225x3

185-205-225-235-225-225-225

Some of my best front squats to date.

185, 205, 225, 235, 245 all at least to parallel or deeper
245 marginal
245 good depth again

Resisted going up for sake of form, but checking back these are good poundages for me.

Finished with 2 x 155 hang power clean and jerk, then 5 x 135 HSC.

bw 165#

155#
185#
205#
225#
235#
245#
205#

60, bwt 280. 155/165/175/185/185/195/195. Next time, I need to start @175. Last CF for a few days--out of town, with no gym available.

Sub'd Double KB Front Squats, heaviest I had was 3.5 total poods

5x5 with ease. Next time I may try and do 8x5...blah blah.....I hate having limited weight.

235x3,3,3,3,3,3,3

started with 185, increased to 195 than 205 than 215 than 225 than 235 and than I got one rep at 240

plus did 50 dead man hangs pull ups in 1 min and 58 seconds

sub'd back squats because of a forearm sprain.
50kg
50
70
75
80
80
70

150 X 3
150
160
160
160
160
160
165 Had a spot on last rep

70,85,95,105,115,125,135
5x5, pull ups, dips, body rows & push ups on bars, then paralel bar swings.

still limited by ability to clean
115/125/135/135/135/135x4/145(f)/125x5

age 41
bwt 198

95
135
155
175
185
205
225

D-45, 65, 85, 95, 115/3, 125/3, 135/3, 3, 145/3, 3, 155/3

M-45, 45, 55, 60, 60/3, 3, 65/3, 3, 3, 3, 60/3

135,185,190,190,195,200,205.

BWT = 196lbs
As Rx'd
3 x 135lbs
3 x 185lbs
3 x 185lbs
3 x 185lbs
3 x 185lbs
3 x 185lbs
3 x 185lbs
Did first muscle up on a straight bar today

BW = 168 lbs

Warmup - 95 lbs

135, 145, 155, 165, 175 (failed on the 3rd rep), then pyramid down to 135.

knees to elbows after + rope skipping

cfwu
45-95-115-135-155failed on 2nd

65, 85, 95, 105, 100, 100, 100
(105 lost form could barely get to parallel )

75, 85, 95, 100, 105, 110, 115
(warmed up with just the bar several times)

25
35
45
50
55
60
70

10
15
20
25
30
35
40