Watching the video shows the importance of the rubber bumpers. Since I don't have those both in my house and in the gym, I can see my hesitancy in going full and deep in my squat once the weight gets challenging. great job guys!

Great job on the WOD videos. Informative and even have a punchline!

whoa, Megan is strong as hell. great video. thanks!!

wow, it's really good to know about (learning how to do) the dumping. getting stuck at the bottom of a full squat with a heavy barbell is not my idea of a good time. it'd be nice to learn how to dump from a back squat, too!

The woman in the foreground looks great, is handling a real weight, and she's even got good taste in footwear. Gotta love that facial expression.

Can't decide whether to do a metcon workout tomorrow (maybe last Friday's) or this. My back is still wickedly sore from the deadlifts (which is unusual).

Great video--nice job guys. Megan, you rock. I still remember that WOD with you and Brendan kicking a$$ on dumbbell thrusters. It really encouraged me to push myself harder.

Can't download the second vid for some reason.

36 bw190

135
145
155
165
175
185
195

Well, I guess that answers my question about Annie. C'mon, girl, I know you like carrying weight around, but isn't this getting a little silly!?

Great video, strong training!!
The second video is in Quick-time.
Until later, have fun, Johan

Great video, really captures the feeling of community and commraderie not only CFHQ but all CrossFit affiliates that I have been to. Also really shows how scalable the movements are.

I'm getting error -8971

In order to fully experience the benefits of these excercises, you need to pay close attention to proper form. These videos are awesome!! Keep them coming!!

Step right up and see the world's youngest CrossFitter!

http://crossfitoakland.com

I'm gonna have to agree with everyone else this morning, great video. Probably should have watched it before the workout, but heck it took 25 min for it to download. I was almost back from the gym before it was done.

Travis 115#/125#/135#/145#/155#/165#/170#PR (I got a little greedy on the last set and wanted to set a PR, I went past parallel, but not as deep as I did on the rest, they were all ATA. Got a bunch of funny looks using the 2.5# weights, but it works.)

you people all looked strong!

Thanks for the vid. I've never done these before and seeing them done for sure helps.

melanie . . . .sigh.

Anyway, everyone in the vid goes way past parellel on these. I had meniscus surgery in Feb and was told that going past parallel on squats severely increases the risk of meniscus tears.

What are your thoughts on this?

i did
400m
30 side to side burpees
30 parellel ring rows
400m
20 side to side burpees
20 parellel ring rows
400m
10 side to side burpees
10 parellel ring rows

14:05

I am loving these videos! Keep 'em coming.

Now, some questions:
1. Isn't the adduction of the knees on some of the squats a bad thing?
2. Does everybody at Santa Cruz follow Coach's 18-20 Tabata rule of thumb before squating weight or are there some exceptions to this?

What is the general opinion of protien bars for a snack. I have tried the ones approved for the zone but I am unable to find those where i am at. Some guidelines would be appreciated. I still researching and trying to get my daily meals in line with the zone. Also what do you need to look for in protein powders?
Thanks

p.s. Thanks for WOD videos, i can see what is wrong with my form and will be working to correct my technique.

That video was great. Makes me want to pack up and move to Santa Cruz to work out with such a great group.

I have a question if anyone out there can toss me some advise.
I seem to have trouble with with my form when doing squats. I lean to far forward and I'm unable to get as low they do in the video. When I do overhead squats I'm unable to keep my shoulders in line with my hips and they are forced forward and my heals come off the ground. It seems to be a flexability problem. But is the lack of flexability in my shoulders, hips or back? Does anyone out there have some good advise or ideas for excersises that will help out with my range of motion or flexability?
Thanks
Reno

Reno -- your ankles and hips are tight. Try doing deep squats on a regular basis with an eye towards perfectly flat feet, attempting to suspend your butt between your legs at the bottom. Meanwhile, a 2x4 under your heels, or a pair of 25s, might help.

If you can find a coach or an experienced lifter, that will probably help you more than teh intarwebs.

Great buildup but the payoff was classic. :)

#24 Reno, stretch your hamstrings and calves loads as that's likely to be your primary flexibility problem.

In the mean time, try placing some thin weight discs (about an inch thickness) under your heels when squatting, should help.

I'm in the midst of my first-ever "down" cycle and, as such, need to know if today's WOD is best performed as 3-4 sets of 3 rep max, or 7 sets of 75% 3 rep max. Thanks.

Dang, I wanna do some front squats now. I don't think I've done heavy front squats in at least 5 years. Actually heavy any kind of squat or Oly lift. It's been going on 10 since I first learned them back as a senior.
I really got to find some place with platforms...soon. Part of me just wants to see what I can do. I got my name on the wall back then as the runt and no way I could get close to that...

...but it would be fun.

Reno #24 - I could give you A LOT of clues to help your squat... but it would be a REALLY long post. E-mail me if you'd like. Tim is right about tight hips/ankles. Stretch them PROPERLY after all you workouts for a while ("properly" means keep your lumbar curve so that you're getting pelvic rotation). I would advise against any under heel support and say to learn to do it right.

Re: the video. I liked it a lot. I do wonder about the knees creeping inward on some of the lifts though. How critical is this? I'm inclined to say "drop the weight and do it right." I used to rotate my knees in until I forced myself not to. Now I have more strength when I stay in line... like its easier to engage my hamstrings or something.

Very nice WOD video

OT: It would be nice if the video format wasnt a Microsoft proprierty format (Windows Media Video). My Firefox browser cant handle it. May I suggest free software on a free community?

I truly do hate to get off of today's WOD exercise, but...
Eversince joining the CrossFit Community I've actually had an urge to do exercises with the correct form and technique. I'm wondering... what purpose does the STOMP at the end of a clean and jerk serve?

Forgive my ignorance, but who's the trainer in the green sweatshirt in the video? I don't think I met her either time I went to HQ. She is doing a great job of coaching in the clip.

Tariq

177,187,197,207,217,221,226(2/3)
bwt-160

BW: 166
Age: 30
Front Squats
135x3
185x3
225x3
235x3
245x3
245x3
225x3
225x3

Finished with 5 min mile on treadmill at 0% incline, 12mph

135, 145, 155, 165, 185, 205, 205
Stayed fairly conservative as I do not have a way of dumping the weight. Also had to modify the way I held the weight as my arms and shoulders aren't flexible enough yet.

Ho long of a rest do you take between sets?

When I hold the weight for the front squat it hurts my wrists alot. Should most of the weight be across my chest/collar bone or should I hold it with my hands? If I hold it with my hand, how can I hold it so it does not hurt my wrists? I have also seen some people cross their arms and lay the weight on their shoulders (i.e the right hand is on the left shoulder holding the weight and the left is on the right, palms down). Is this form acceptable?

Loving the WOD vids. Very useful. Can't wait to crank out some front squats!

Keep up the good work

Motivation is seeing the 125lb hottie next to you front squatting 135lbs. Great job. Pretty much all my excuses are gone for the day.

Derek #35 - about 2-3min between sets usually

Reno #22 - everyone hit the nail on the head with the flexibility issue. Plus practice makes perfect, got to practice form. Try facing a wall 12" in front of you and squatting, the wall wont let you go forward to far. As you master that try making it an overhead squat, and then move closer to the wall inch by inch. Practice often with a broomstick or pvc pipe.

Coach keep the videos coming, they are great motivation.

Bo H,

I used Firefox and it was fine on one of the links.

There are two links to the video in case you haven't noticed (it took me several attempts with the one that doesn't work before realizing it).

So, go back into Firefox and see if the link you didn't click on is the ticket. Hope this helps.

Joe

Age 32
BW 83kg

3xCFWU 15reps

5x40kg
3x60kg
3x60kg
3x70kg
3x80kg
2x80kg
3x70kg
3x70kg

Shouldn't have subd FS for running the other day!! Who could have known!

Didn't have much in me, and my wooden shoes were packed. A little disappointed. Maxed at 185#, failed at 195#.

Tariq

165 lbs

Any opinions on "bouncing" at the bottom of the squat? I always thought that was bad on the knees.

145x3x7 - butt to ankles front squats
45x3x7 - TSC strict pullups, one second hold at bar and at the hang
Bwtx3x7 - full ROM HSPUs off 12" stools, head touching floor and shoulders below hands at bottom

Still New to this, I'm on my 4th week with WOD.
BWT: 165, Age 44
CFWU x3 plus 3 sets of 10 Burpees, becaused they smacked me hard in our WOD on Wednesday so I need to work on them.

Also, great videos, they really help.
1st time for front squats so I tried to concentrate on form.

85 (lbs) x3
95 x3
100 x3
120 x3
120 x3
130 x3
130 x3

Hey OPT where was your weightvest today?
123
135
155
175
175
185
175

Anyone have any tips on strengthening your grip? I recently switched gyms, but the barbells now tend to be fat and my deadlifts went from about 525lb to under 500lb. Any suggestions?

Re #47

Boy I wish I could complain about my D/L going down to "only" 500. Someday.

Anyway the fatter bar itself will increase your grip strength, so just keep using it.

Question for the group: Recently when I do squats I experience lower back pain that lasts for weeks. I have been squatting for years, using proper form, keeping my back aligned, not leaning forward, and using a belt, with no problems until now. I recently switched to Smith squats (yuck) and placing my feet out in front of the bar. I had heard this lessens the stress on the lower back, but I still get the pain. I don't want to give up squats. Has anyone had similar experiences or know of a way to alleviate the pain. Thanks. Age:29 BW: 205

This will actually be my first time ever doing Front Squats. I'm not sure how heavy I'll go to begin with, but I'm going to try and learn the form today.

I new I should've watched the demo before I worked out today. They put alot of emphasis on pushing the elbows out and leading with the elbows. My elbows weren't up to par this morning. Gonna have to do some more front squats tomorrow.

3x135, 3x135, 3x145, 3x145, 3x155, 3x155, 3x165

My wife and I did the Wod today

Jax 20,25,30,35,35,40,40kg

Me 50,60,70,80,90,100,100kg

age 34, bwt 170ish

wu: 3rds.
24kg windmills: 2/2
ring pullups: 10
ring dips: 10 (mini band assist)

32kg Front squat: 7x3/3
24kg Push press: 7x3/3

I do all my weights with kettlebells. I added push press for a little overhead work.

cfwu 3x10 (w/ ring dips - I love rings!!)
135 x 30 (broken up, but with the form shown in videos). Those videos are very helpful.

Annie you look so cute! She will come when she is ready so hang in there and try to sleep as much as you can.

I still think you should name her Fran!!

CFw/u
42 yoa, 183lbs.

95,115,135,145,155,165,175.

Enjoyed the video, thanks gang. Good inspiration for those of us working out at home. Squats are coming along, thanks to info from CFJ, Starting Strength and doing the standard warmup regularly.

Have a great day, all.

95/115/125/135/145

3x65 3x75 3x85 3x95 3x100/PR 3x100 3x100

135,165,165,165,165,155,155

hinder to heels.

135,155,165(pr),155,145,145,135

2x CFWU

1x3x135
2x3x155
2x3x165
2x3x185

37 yoa
bwt 188

135
155
165
175
185
185
195
205 (form break on last rep)

Hello all;

Great videos. My gym is pathetic, I have no access to a platform.

Is it alright to sub a smith machine in for the front squats?

Thank you!

135
155
175
185
195
205
215 (2 + rest + 1)

bw 165

205x3x7

WU 1/2 mi walk on treadmill and stretch
WU FS w/ oly bar x 10
WU FS 95# x 5
WOD
135/155/165/175/185 x2(fail)/175/175/135
Very strict form and deep almost a to a

135
135
155
165
175
185
195 (pr)

lil pipe-125, 135, 145, 155, 175, 185, 165

sam-95, 105, 105, 105, 95, 95, 85

34 BW - 175

155,165,185,195,195,195,195(F-only 1 rep)

Strange that I lift as much weight on OHS as FS. Trying to figure out deficiency.

bw 140
cfwux3
65,85,105,115,125,135,125

So close to skipping this due to lack of sleep and food. But, decided to work on much needed form. Did:

50kg x 3 x 7

1 min rest.
Got pretty deep on the last three sets.
Age 35
BW 67kg

found myself working out with Crossfit San Francisco:
4 rounds
15 burpee pull-ups
15 40lb dumbell swings
15 20lb ball slams
15 95lb push presses
a brutal 25:04

#63, boo to the smith machine. There's gotta be a way to do front squats, even if you power clean it up to your shoulders and do lighter weight.

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

Didn't get up to PR. Last few WODs have been a stuggle. Probably need to take a week off.

I really appreciate having the videos, especially on these technical lifts. The bail-out technique is good to know since most of my workouts are on my own. Coach, Lauren, CF Santa Cruz, et al-thanks for all the effort to make this site so informative, useful and fun. It's great to be part of the CrossFit community.

Front Squats
3 X 135, 155, 165, 175, 185, 185, 185.

DJD- TRY DRINKING A CAN OF MAN and SACK-ING UP! 525, come on bro. We all know the reason you're not able to go heavy anymore. It's because I'm not there anymore! Arrrggghhhh! Give me a call bro.

Delaney- Nice lifting bro.

NewMexicoJoe- When you go deeper then parallel, it forces your Glutes and Hamies to fire and takes a large part of the strain off your quads. Thus taking a lot of the strain off your knee. I recently injured my left knee (PFS), and found that the only thing that helps is doing deep squats. Keeping good form of course.

3x135, 3x155, 3x175, 3x185, 3x195, 3x195, 3x195

aet 43
bw 158

Previous PR front squat 121

Today went up to 3 x 154. Form however less than perfect by some way.

Worked on burpees and front squat form for a few minutes afterwards.

bw 89,4 kg
fr-sq: 60-70-80-90-90-90-100 (PR)
last time my pr was 95kg
extra: combat gymnastics all beginner forms (CFJ nov 05) result: defficient in core strenght
work to do. Have fun, Johan

Is anyone working on a Crossfit gym in Houston, TX?

Megan, I like your pic and just downloaded the video. I will have to try 135lb myself tonight to see how it goes.

30 YOA
200lbs

As rx'd
135
155
165
175
195
215
225 (pr)

Shoulders still tight from all the HSPUs - took awhile to "get warm." Felt strong at the bottom though! Great video!

45 x 3
45 x 3
45 x 3
45 x 3
45 x 3
45 x 3
45 x 3

The limiting factor is not the squat, but the form. I'm trying to do it *right*, but it's frustrating to not *actually* be getting a workout. :-/

FS 3x95#,105,115,125,130,135-old PR, 140 new PR!
warmup+interspersed 12xSU,BE,Squat,Dip,Pushup,Pullup(4,4x2),samsons
40yrs, 208#, 50th WOD

Front Squats x3
135-155-175-185-195-205-215
then
5 Rounds
15x 95lb Thrusters
15 Pullups
400m row
26:26

can of man, aye!

FERN - way to go, congratulations!!!

WOD#26
95, 135, 145, 145, 155, 165, 170

Max is less than prev but total weight is higher by 25 and did full squats as far as I could go. Because of a balance shift forward when approaching max decided to keep good form, still right heel went slightly up on the very last rep.
Will get into 200s by the next time.

treelizard #11

the version of Quicktime bundled with iTunes gives the -8971 error. Upgrading to Quicktime 7 should fix the error (www.quicktime.com).

CFWU x3

WOD
155-175-195-205-215-225-235PR?

Felt really good w/my form. All were below parallel. I beleive my old PR was 225, but got only 205 last time. Must of been that beer for lunch and pie for desert yesterday.

DJD- "The Dirty" says hi.

Get some, Go again!

Re: #18 "...Coach's 18-20 Tabata rule of thumb before squating weight"

What does this mean? What exactly is Coaches rule of thumb?

warm-up with the am women's class
BW=112
WOD warm-up
45x5
55x5
65x2

WOD
70x3,75x3,80x3,85x3,90x3,95x3,100x3(PR)

The instructions in the demo video were tremendously helpful. Definitely improved my performance. Maxed at 125#-a clear PR. Thanks.

Squats, ey? Trying to decide whether to wait 'til 2 AM to dodge that gang of guys hanging out next to the squat rack at my gym talking about God knows what. They make the water cooler gatherings look like child's play.

Ferm 88: Thanks!!

DJ 89: Nice work. Must've been that can of man you had with your pie and beer. Didn't anyone warn you about mixing uppers and downers? ;) You should really start selling that stuff though, I'll give free samples to the guys at my gym.

big pipe: bw 170

155, 175, 185, 195, 205, 215, 225, 235(2)

cfwux2

Front Squats:
115*3
135*3
145*3
155*3
165*1*fail
135*3*3

progress on this movement is very slow.

2 things:

my wrists are killin with this open grip...what am I doing wrong..where should the bar be on my hand

and is it cool to go just about but to the ground on this squat???/

any info would be appreciated!

I never was good a fnt squats, due to poor elbow/wrist flex & wrist pain. That and my sore elbow made it almost impossible today. Still healing.
Mod WU
back sqts w/45lb bar
incl leg press - up to 290
fin w/ 21 more back squats 45lb
.75 GAG

air x 15
45#x15
95x3
115x3
125x3
135x3(pr)
145x3(pr)
145x3
155x3(pr)

Gonna tune up my form before I do this again....

#38 Mike OD:

You have a lot of answers for a guy who never posts times or loads - you must be too tired from lighting up the Men's League in Duluth! You still playing on a line with Johan and Feds?

WOD:

30 y/o, 189lbs
Front Squats
135, 155, 185, 185, 205, 225(x2), 185.

Seriously, Mike... we're going for a ride tomorrow at exit 17. You up for it?

Modified CFWU x 3
10 x lunge walk
10 x ohs w/broomstick
10 x sit-up
5 x pull-up
5 x dip
5 x kick-to-handstand, 2-3" hspu

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

7x3x95#

Notes: 2nd half of my 1/2 volume/intensity week. Thanks to the video and vocal tips I picked up from it, I feel my form on these, although with lighter weight, was the best yet. Thanks to all of you who are putting in the effort to provide this coaching!

95,105,115,125,135,145,155
BW = 165

#96 My wrist were hurting pretty bad too. Just moved my hands out a little wider on the bar and the pain eased up and just held it in my finger tips with just a few fingers. Don't know if that's right but it helped. First time doing front squats.

Age 30 bw: 155
115x3,135x3,155x3,165x3,175x1,165x3,165x3,165x3

187,197,202,212,217(PB),221(f),221. Form perhaps somewhat sketchy near the end, but I'll take it.

135
155
185
205
215
225 (new PR)
205

#96 + 102, My wrists used to hurt on this one too until I made sure that my elbows were up/out all the way, arms completely parallel to the floor.

Modified CFWU x 3
10 x Pull up
6 x handstand push up
10 x sit-up
10 x pull-up
10 x dip

Front Squat 3-3-3-3-3-3-3 reps
3x95#
3x105
3x115
3x125
3x135
3x145
3x155 (PR)

185
190
195
200
205
210
210

bw 220 - most of it adipose (or what I like to call my survival suit for the next ice age)
95x10

135x3
155x3
185x3
185x3
185x3
205x3
225x3

I tried to talk to the people at 24hr fitness about having a suggestion box, so I could suggest bumper plates. They dont have one, so I talked to the people at the front desk instead.....blank stares all around.

Thanks for the video, I was able to go a lot heavier.

I think lifting with the knowledge that you could drop the weights would allow me to go heavier.
I find it amazing that 24hr fitness like most other fitness/health clubs has really nothing to do with fitness.......Just vanity muscles.

cfwux 3 rds front squat,pushups,situps,dips,back exts x 12 dhpu's 7,8,9 reps

front squat
45x3 65x3 85x3
105x3 125x3 145x3 165x3 185x3
195x3 205x3 215x3 225x3 (new pr old pr 175)
bwt 238 age 31

that video helped a ton. Last time i did this i crossed my arms over the bar and only got up to 175.This time with the elbows up and the bar on the fingers i beat it by 50lbs. thx for everything that goes into making this the best fitness website around

Jordan #80

There is a new Crossfit affiliate in the Champions area on the north end of town. They are having a big get together for Pain in the Park next weekend. They will also be joined by the Kettlebell Club from my end of town (NASA/Clear Lake). Check them both out: www.crossfitchampions.com and kettlebellclub.com
I just recently found the Champions group. Haven't met them yet. Have been to a couple of KettleBell classes on Saturday mornings.

First time so I have learned to take it easy and not push myself (it is hard to train if you injure yourself).

3xBroomstick
3xBroomstick
3x15# Olympic Bar (BFS Alum)
3x45# Olympic Bar
3x65
3x85
3x85 (don't have any more weights, coming soon)

The 85s were very easy. I imagine I could have been up in the 120s-150s but would never have done that on my first try. I've almost injured myself a few times but saved it with some quick trigger point therapy and correction of technique.

I have to say that I love doing the lifting part of this program. The metcon is fun too but I have been doing "run/bike/jump/swim 'til you puke" type stuff all my life but I've never done these lifts and I love it!

I have a hard time extending my elbows upwards during this squat...any suggestions and will it hurt to keep them lower?

Age 35 BW 201

8 X 45
5 X 65
3 X 75/95/115/135/155/165/185 (Thighs went horizontal but not full and deep)

After watching the video, I got inspired to focus on my form and hit perfect front squats, full and deep. Those videos are such a great asset and helps to remove me of my ego when it comes to weights and training in general since I am lifting and training by myself a lot of times.

Thanks for everything!

35 yoa
140lbs

65X3
70X3
75X3
85X3
85X3
85X3
90X3

First time doing front squats, video was amazingly helpful..thanks...

Anyone have any suggestions how to increase the weight without a squat rack? The gym at our station seriously needs an update...

135, 145, 155, 165, 175, 185, 195(f), 135. BW: 160#

bw 185
cfwu
135,145,155,165,175,185,195
cfwu

Urbana Garage Group

3 rounds CFWU

6*5 Front Squats

Karl 95/115/125/139/159/169 (3 reps)/159 (3 reps)
Dorie 65/75/89/95/95/89 (3 reps)
Molly 65/75/75/65/65/75

45X3, 75X3, 105X3, 135X3, 145X4, 155X3, 165X3

135/145/150/155/160/165(f)/155

Got the email I've been waiting months to receive...

Elite rings are shipping out and will arrive next week!

Had wanted to take them with me on vacation next week, but I'm just happy to be getting them.

Dave

I didn't look through all the comments today - sorry if this was already posted. Does anyone know when wh last did front squats? I think it was a combo OH, back, front squat workout. I can't remember my numbers.

Pretty much the same as last time.

135
185
225
245
265
285

First time doing front squats, so I definitely had some adjusting to do.

I had some trouble getting the grip. I put 135 on to just get my form correct and all, and it was definitely killing my wrists. After watching the video, I think I might need to let it lay back on my shoulders more rather than trying to hold it with my hand? I may even take a video of it just to critque my form.

Since I'm still learning the front squats, I did a different workout.

Today I did:

19 yrs old, 205bw

Run 800m
100 Pushups
100 Situps
Run 800m

9:50

age-33
bw-195

wu
cfwu x 2 x 10 (subbed pushups and goodmornings for dips and back extensions)
burgener wu
10x45# overhead squat
10x135# back squat

wod
3x135
3x145
3x155
3x165
3x175
2x185(barely got the second rep)
4x165

3x185 is previous personal, but it came in an earlier set last time. Form felt great. Thanks for the videos. An overhead squat coaching video would be great as well. I could use the help.

Thanks Coach!

MC

#90 - In the Squating Journal coach says something to the effect of: squating with weight prior to mastering the air squat seriously limits athletic potential. Mastering the air squat manifests itself in a score of 18-20 in Tabata squats.

AMTT west

Monkey Boy: Finally recovered from rest day
95,115,135,145,165,175,185

Furneck:
95,115,125,125,125,125,125

Front Squat:
135x6, 135x6
225x3
245x3
255x3
265x3
275x3
285x1.5
255x3
255x2

Standing Military Press:
135x5
155x3
175x3

Push Press:
185x3
205x3
225x3

Pretty good day.

BWT=185
135x3
225x3
235x3
245x3
245x2
235x3
235x3

Later in the day ran hard sprints 6x100yds with ~2-3 min rest between. Nausea hit 10-20 secs after each sprint. Last 2 were not impressive.

F/B 5 rounds of 10 deadhang pulls and 10 HSPU

3x95
3x115
3x135
3x145
3x155
3x165
3x175

Felt really good today, got my elbows way up there and used the best form I could, absolutely no wrist pain for the first time while doing front squats.

BW 185#
155,179,205,225,235,240,205

We did Front Squats a few months ago; I maxed out at 235 and it was ugly. Nice.

110 kg 7x3

WHERE IS CROSSFIT CALGARY GOING?
contact us, let's hook up!

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

At 175lbs bodyweight:

85x3
115x3
135x3
155x3
175x3
185x3
195x3
205x3(PR)

I haven't tried to do anything heavy in awhile, thought front squats might be a good starting place, I was wrong

135 X 5
185 X 3
225 X 3
275 X 3
275 X 2 (pulled a rib, lower right, no good)
Stop

PR today!!!!

Last best was 125 at the beg of July

65
95
115
135
145
155
165

Maybe could have squeezed out another 10 lbs but didnt want to have to ditch at LA Fit.

My fingers and wrists were killin afterwards!

Playing in a rugby tournament tomorrow, so I wanted to save me legs. Went with BB snatches instead:

3X65
3X85
3X105
3X125
3X125
3X125
3X125

My wrists are killing me!!!!!

BW = 138 lbs.

5 x 135
3 x 155
3 x 185
3 x 195
3 x 205 (PR)

This is where I had a mental breakdown...Lack of focus!

1 x 205 (Failed)
1 x 205 (Failed)
3 x 185 (Bad technique--knees buckling and swaying sideways)
3 x 185
3 x 195 (Only to parallel)

43 y/o, 178 bw

3x60kg, 3x70kg, 3x80kg, 3x90kg, 3x100kg, 2x105kg, dumped the last rep. Happy with the progression.

54, 156, 5'10

3 x 45
3 x 65
3 x 85
3 x 95
3(3 x 115)

Sqatted all the way to the heels.

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

95 all sets

As rx'd BW=185
First time ever doing front squats
95,115,135,155,175,175,195

3-133
3-153
3-177
3-197
3-217
3-227
2-237
2-237
bw=150#

140
150
160
170
180
190 (good/good/fail)
170

First day with my own basement gym. Definitely psyched, but my performance was off. Too much heavy lifting beforehand.

3-95
3-115
2-135
1-135 (could not believe it the first time)
3-115
3-125
3-135

3 x 135
3 x 155
3 x 185
3 x 205
3 x 225
3 x 235
3 x 245

finished with 20 min run on treadmill.

bwt 167lbs. 5'9" 32yo
set/front squats
1-95
2-133
3-155
4-200
5-221
6-221
7-221

Tough one!

D: Previous PR was 105 for 2, 100 for 3:
75-95-115-135-145-150(F, grip failed)-145(1)

J: Previous PR was 65 for 1 rep
45-55-60-65-70-75(1)-70

Rest day today for me:

Tuesday:

1-mile for time = 6:00
-rest five minutes
20 minutes of : 1 minute clean and jerk 95lbs, 1 minute of rest---average was 10
-rest five minutes
1-mile for time = 6:58

Wed:

“Murph” 38 minutes w 10lb vest instead of 20

Thur:

Sprint 800m = 2:47
“Fight gone bad” score was 349 I wanted above 350. Tired from Tuesday
Sprint 800m = 3:21

Friday:

Rest

DJ - thanks for the complement. Good weight yourself. As your now beating me on your weights, I guess I'll have to challenge you to a foot race.

TREELIZARD- just reviewed your post from yesterday. Anytime you find yourself near Joshua Tree National Park, give us a holler. You can have beer, and a place to stay.

DorieG #121
You see that blue link in today's WOD that says "compare to 060710?" That's the link, kindly provided by Lauren, to the last time we front squatted.

All reps done grassy-ass

235
245
265

saved room on my plate after third set since today is Snatch day

BW 175
65, 95, 115, 135, 145, 160, 165!
all to ass-on-the-grass

previous best was 135, but I wasn't familiar with the movement then.

10 min ellip wu 15/15. wod = 3x95, 115, 135, 155, 175, 185, 195. hr avg 127, hr max 161.

Mark
bw 138
90lb
135lb
180lb
190lb
195lb
200lb fail on rep 2
180lb

Jo
65lb
85lb
90lb
100lb
111lb
116lb fail on rep 2
111lb

The link the the CF Vancouver vid seems to be broken...

3x95
3x115
3x135
3x145
3x155
2x165, missed last
3x165
35 back extensions on GHD
35 sit-ups on GHD
10 back extensions on GHD

Back from a long, weird hiatus due to fatigue.

WU: 1000 Single-unders, 100 double-unders; CFWU x3
WOD: Front Squat (don't have a squat rack, so all lifts start with a power clean)
3x 95
3x105
3x115
3x115
3x115
3x125
3x135 (poor form)

whew! my legs are tired

BW: 162
CFWUx2
Burgener Warmup
225-225-225-225-245-245-225
Felt really good on the squats. Decided to up the weight but dropped on last set to ensure proper form. Focused on going deep and sticking my butt out. Noticed that on last set knees moved from over feet towards the center of my body. Need to fix that.

BW 155; 90/95/100/105/110/115/120 (prev. high 110). Ran 2 miles in 18 min. (8:55/9:05).

Executed the WoD as follows: 3x 95, 3x135, 3x 155, 3x185, 3x 185, 3x 205, 3x 205lbs.
-Additional 2 sets of ring dips x10 each.

front squat as rx'ed: 115, 135, 155, 166, 175, 185, 185. i thought the video was really helpful, both in terms as reinforcing good form as well as providing some support for pushing through to a pr. My 185's were pr's and i credit them in substiantial part to the effect of the video. Thanks, all!

50 yrs 172 69"
warmup: 1000m C2 @ 4:40, 20/15/10 GHD BE & SU, speed bag, HSPU practice.
WOD: 3x 115/135/145/155/165/170/170
cool down: 1000m C2 @ 4:20, HSPU practice.
Flexibility improving, touching the floor now on GHD situps. Form felt good on front squats, too. Video a great aid. Thanks for including them.

back at it after a week off.

rowed 1000m on C2
CFWU x 3
WOD as rx'd

115,135,135,155,155,155(failed on 3rd),135

jump rope & bergener wu (w/pvc & 15lb bar)

all weights in kg
35/40/42.5/45/47.5/50/52.5

newbie 43, m, bw 170, 5'9" fair shape but not work out shape yet.

45 bar only to test form

95
105
115
125
135
135

was easy and quick. i kept the weight low due to the lift being new. i will break thru this weight quickly once i break in my legs on such a deep squat. before i always stopped squat when top of thigh parallel to ground. this is way deeper and will take some getting used to. is this normal? also hard to keep heels flat. sort of pushed off balls of feet.

Bw 200
44yr
115
135
155
165
165
155
135

30 bw : 210
135 x 3
155 x 3
185 x 3
205(new pr) x 3
225 x 3
245 x 3
250 x 2
Video really helped. still lots of room for improvement but very pleased to go from 195 max to 250 in under 2 months.

Took the last couple days off getting ready for my PFT yesterday. Today:
65x3, 95x3, 115x3, 135x3, 155x3, 185x3, 205x3. Wrist hurt on last few sets.

95 - 145 - 155 - 155 - 165 - 175 - 155

Run: Beach Run (Home to Brace Pt) 55min

Back Squat
20X 135lbs
15X 185lbs
20X Dips
15X 185lbs
20X Dips
15X 185lbs
20X Dips
15X 185lbs
20X Dips
15X 185lbs
20X Dips

100 High Slant Sit-Ups
100 Back Extensions

bwt ~113
front sq/53# kb swings
95x3 /12 swings
110x3 /12
125x3 /10
135x3 /8 overhead
130x3 /12
125x3 /12
125x3 /21

CII Row and partial CFWU for warm-up

BW: 181

Front Squat (sets of 3 reps):
1 - 60kg (132#)
2 - 70kg (154#)
3 - 80kg (176#)
4 - 80kg (176#)
5 - 80kg (176#)
6 - 85kg (187#)
7 - 90kg (198#) PR

Took it easy to get form down. Video was great! Note to self: go heavier next time, you can handle it.

45
65
95
115
135
135
135

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

bw - 167

135 x 3
155 x 3
175 x 3
195 x 3
205 x 3
225 x 3
245 x 3

bw = 165
these felt really good. pr and in fact, the most weight i have ever attempted on front squat. must be that new ghd at crossfit denver!

2nd front squat workout

95
115
135
145
155
165
175
185

Got in a bonus set before I realized I had already done 7 sets. I'm going to count it anyway.

95-105-115-125-135-140-140

(Last time max’d 135)
135-135-155-155-155-155-155

Been driving for 11 hours! Maybe I can front squat my car? Doubt it! Hey but at least its a diesel, $30.00/1200km, not too shabby! Thats 745 miles for my American friends.

I'll try and find something real heavy on the side on the interstate to squat, check y'all later!

115/135/165/185/195/205/165

135
150
160
165
170
175
180

If any cares, I am back from vacation.

135, 165, 185, 195, 205, 215(1/3), 185, 185

Was just going to work on form cuz of tweaked back, but the awesome video pushed me beyond logic and wisdom to a new PR since July 10! So useful seeing all of those elbows way up and out.

55
65
85
95
105
115
125PR

CFWU x 2
Front-Squats: 135x6-185x3-195x3-205x3-210x3-215x3-220x3-225x3

Finished with a quick 5x5 bench-press @190

Oh yeah, and Annie, you have to be kidding me! Are you going to wait until the kid is 5 before letting go?

:p Best of luck, Emmie and I send you and the fam our love!

120/125/130/135/140/145/150

probably could have done alittle more but still being cautious with bad hip

tried to do proper form but i really have trouble doing front squats correctly. at 6'5" i sometimes think my arms are just too long to get into that position with my elbows ponting straight out. suggestions, stretching?

so 95x3, 135x3, 165x3, 175x3 (then switched to arms crossed) 195x3, 195x3, 135x3

legs felt great, shoulders sore from the other day
also, sharp pain in my rear delt/trap/shoulder blade area. in both arm positions.. ideas? shoulders hurt too much to really work my legs well.

bw 183
age 39

155x3
175x4

3x95
3x115
3x135
3x160
3x185
3x205(f)
3x195(f)
Weak effort - I new things were going bad when I dumped 205 on my chalk bucket.

135
140
145
150
155
160
165
170

does advil have any nutritional qualities? i'm thinking this program was devised to show some of us just how out of shape we've allowed ourselves to become.

carol has stayed in shape the past few years teaching yoga, pilates, spinning, water aerobics, playing tennis, etc, while i've made sure i didn't get burned out on any particular exercise program by working out for 1 or 2 weeks every few months.

3rd wod:

greg, 44; 3x95, 3x115, 3x125, 3x135, 3x145
decided i should stop after 5 sets and turns out this was smart...my quads haven't ached like this in a long time, and these were low reps without getting into heavy weight. wow!

carol, 40; 3x45, 3x65, 3x75, 3x85, 3x95
no argument over stopping after 5 sets.

Delaney- You win

http://crossfitoakland.com picture goodness of a sweet 95 lb Turkish get-up.

Max (scaled to 50% rest week)

CFWU x2: inc. 14 kipping pull-ups (pr)

10x45
3x95
3x115
3x135
3x155 (clean grip PR)
10x95

3x225
3x235
3x255
3x275 fail
3x255
3x255
3x255

Well I wasn't feeling the front squats, and so I supplemented regular squats, and really worked on form. This is the first squats i've done since coming back to working out, so I have a ways to go.

Below parrallel: 115, 165, 165, 165, 165, 115, 115.
Also been working on pullups and did 8 sets of 3, so feeling pretty good there considering 3 weeks ago I could barely do 1. Also did bench 7 sets of 3x(135, 155, 155, 165, 165, 175, 185), 8x 135. Feeling pretty good, definetly not all out, kind of greasing the groove so to speak ;)
And earlier in the day a 70 minute bike ride, pretty fast with my wife. Cheers,

Tim

Age 50/BW 240#
As Rx'd 3 @ 55/75/95/105/125/145/165

3x...135/155/155/175/205/205/205

3X135
3X145
3X165
3X185
3X185 (Only one rep)
3X165
3X165

CFWU, doing some sort of jumping pull-down thing instead of the Grav, it's really kicking my butt.

WOD
35-40-45-50-55-60(pr)-60(pr)

I was thinking of going for 65 but decided not to push it.

Some guy at the gym told me to be careful and not to hurt myself. :P

Followed up with some L-sit practice and wanna-be HSPU's offa those big bouncy balls they have at the gym. Also did some Filipino martial arts today. Fun times!

BW 70kg
2min Breaks
60kg 3
70kg 3
80kg 3,3
85kg 3,3(not full depth),2 (no focus)

Rich: Jodi:
65x3 135x3
75x3 65x3
85x3 75x3
95x3 85x3
125x3 95x3
135x3 125x3
145x3 135x3
145x3

Emily #83: Good job. Keep going!! (And don't worry, you'll get your workout tomorrow... plus it's hard to do any workouts if you get injuries due to bad form.)

DrEric #184: :( Hope you feel better. X2

Delaney #150: Thanks! You should be careful making offers like that, though. I used to do the same thing and then I had to kick out a bunch of hippies out of my house :P (after I figured out that they moved in--I'm a little slow on the uptake.)

Bwt 244

135-145-165-185-195-215-225

43 yrs old
192 pds....180 by Thanksgiving hopefully!!!!

ran a mile for time this morning 9:47
jog walked another after

7 sets of 3 85 9ds.

135lbs x3
145 x3
155 x3
165 x3
165 x3
165 x3
165 x3

Push Press
2 X 145 X 3
2 X 155 X 3
2 X 165 X 3

Back Squat
205 X 3
5 X 225 X 3

3 Rounds
Hill Sprint
20 Ring Push ups
30 Pull ups
10:30

3x115/135/155/175/185/195/205(only got one rep here)
All reps deep. Form getting much better allowing better balance. Still can't get elbows all the way forward.

w/up x 10 w/broomstick
3x45, 95, 135, 155, 165, 175, 185

3x75,95,105,115,120,120
2x125

135/145/155/165/175/185/195
20 decline sit ups between each set

In kilos:

3 x 30
3 x 35
3 x 40
3 x 42.5
3 x 45
3 x 47.5
3 x 47.5

BW=150. 135 to 175.

-D.

Hello everyone!

This is getting better it felt better than last time.

Weight in KG:
50x3
55x3
60x3
70x33
75x3
77.5x3
77.5x3

London Crossfitter!

Full CFWU, with -120 on the pullups and dips.

65-75-80-80-85-85-65 (felt a twinge in my left wrist with 90 and cut back).

75/85/95/105/115/125/130 :)

BW: 171

135x3
165x3
175x3
185x3
195x3
205x3
215x3 (PR)

BW: 190

Bar X10
95 X3
105 X3
115 X3
125 X3
135 X3
145 X3

Stretch

Note: Changed grip to traditional front squat (shelf with crossed arms) to eliminate intense pain to fingers/wrists. Key was to use lighter weight and focus on butt all the way down to the ground, focus on pushing with heels, raising elbows up and leaning back slightly when standing upright.

3x45
3x55
3x65
3x75
3x85
3x95
3x105

BW 250
age 32

cfwu x 3 -squats

135 x 3
185 x 3
205 x 3
205 x 3
225 x 3
135 x 5
135 x 5

cfwu X 3
all reps with 45 pounds

135x3
160x3
185x3
205x3 pr
225x3 pr
235x3 pr
245x1

377 - 90x3,90x3,95x3,95x3,100x3,100x3,100x3 (kgs)

404 - 95x3,115x3,135x3,145x3,155x3,165x3,175x3(lbs)

BW 175

3x135
3x155
3x175
3x195
3x215
3x215
3x185

30 minutes

I replaced the rope climb with towel pullups, and had to break it down to a lot of smaller set, like 2 or 3 pullups at a time. Also replaced the double unders with tuck jumps.

When I do knee to elbows, I tend to swing around a lot. I there a way to fix this? I feel like using momentum more then my abs, and that I'm not getting everything I can out of the exercise

BW 150#

3 x 140
3 x 140
3 x 145
3 x 150
3 x 155
3 x 155
3 x 155

bw = 195
135
185
205
205
205
205
205

Coach Rip's SS today

Back squat: 200
Weighted ring dips (as opposed to bench): +12
Deadlift: 235 (did not have access to more weight, did 2 rounds of 7 instead of 1 round of 5).

1st time doing front squats, going for form over weight.

10 x 45
8 x 95
5 x 115
5 x 135
5 x 155
5 x 175
2 x 185
Ripped cargo shorts so I had to strip down to my underwear. No, I wasn't at the gym, I was in the garage with the door closed.
3 x 185

135x5
185x3
205x3
215x3
225x3
235x3
245x2, 1st was shallow, second was deep, back started to curl over coming up
135x5

As rx'd BW: 180 lbs
3x175, 3x195, 3x215, 3x225, 3x235, 3x245, 3x255
All weights were up from last time for each set and improved my PR by 20 lbs.

46yo
175#
sgb wu x 1
power clean 95# fs x 7

Team Lakeland

Neil

120 130 140 150 160 170 170
Form started going down hill with set number 6

Jen

5 x 5 with 19 lb bar, working on form.

cfwu
WOD FR SQ x 3 each set.
95, 105, 135, 155, 165, 195, 205

bdy wt. 135

110x3
110x3
110x3
110x3
110x3
110x3
110x3

3x75
3x85
3x95
3x105
3x115
3x125
3x135
Knee is acting up today.
Just wanted to get the blood pumping.

3-135
3-185
3-205
the last 4 sets @ 225

Ben: 135, 155, 175, 195, 205, 205, 215

225*3 max

235*1 then failed

Improvised - as it was my second time doing a crossfit workout. Did 7 x 10reps using 45lb bar. 20 crunches on ball inbetween sets.

Incorporated my own wkout afterwards - ran stairs (approx. 200)x 7, push-ups with side plank (30), tricep dips (30 x 2), crunches, back with bar (20), box jumps for 90secs.,yoga to warm up and cool down.

cfwu x3

155,165, 165, 175, 185, 185, 195

8/25/06 8:30 pm

bw: 68 kg
age: 36

50,80,90,100,105,106,107 kg

110,176,198,220,231,234,
236 lbs

Should have done more!

BW 128

30,40,45,50,55,55(F),50 kg

7 sets of 3: 115, 125, 135, 145, 155, 165, 170.
Plus 3 singles @ 175, 180 & 185 (PR).

135 185 165 165 165 170 170. Legs could have definitely done more weight, but my wrists couldn't handle it. Get some.

75, 80, 80, 85, 85, 90, 90 with help

Body weight 86 kg

40kg x 3
60kg x 3
70kg x 3
75kg x 3

Switch to back squat as wrists hurt
80kg x 3
90kg x 3
100kg x 3

bw 146#
sets of 3: 125,135,145,155,165,175,185

bw: 125

6Jul06:3x55, 3x65, 3x75, 3x80, 3x90, 3x100, 3x100
26Aug:6x65, 3x90, 3x100, 3x105, 3x110, 3x115, 3x120

Camp Liberty, Iraq

135,185,190,195,200,205,210x2

L elbow bad, so subbed back squat for front squat:

315/315/315/315/325/315/315

30yrs, 5'9", 220lbs

front squat

95lbs x3
135 x3
185
205
205
205
185

As RX'd
95
115
135
155
165
175
185
All full depth.

Finally got to this one today...

CFWUx3(w/30#FS instead of OHS)

BW 129
65-75-85-95-105-105-95

Video was key to getting this one...previous PR 95, so new one is 105. Wrists hurt something aweful...I think I could have gotten more weight with my legs, but just couldn't force myself to pick it up off the rack. Need to work on flexibility...

had to double up and do these after push jerks
bw 160

3x 95
3x 115
3x 135
3x 140
3x 145
2x 150 failed 3rd attempt
0x failed 150 again

first time doing these and i can really feel this in my back more than back squats. pretty happy with results especially doing them after push jerk.

175 for all sets. Up 10 pounds since last time.

cfwu
135 155 175 185 195 190 155
now i know to start at a higher weight

cfwu
135 155 175 185 195 190 155
now i know to start at a higher weight

WOD done on 8/26
CFWU x 1 x 15

Front Sq
40 x 3
60 x 3
70 x 3
90 x 3
110 x 3
120 x 2
120 x 1

Wrist hurting on all rep from 70lb up.
J

bw 85.2kg

7 x 3 all 80kg

135/185/185/185/205/215/215/205/205

Bw-145lbs

65,95,115,135,155,175,195

all sets butt to calf.

Performed Saturday morning, posted late.
Opened at 3 x 205
Worked up to 3 x 245

D – 95, 115, 135, 155, 165, 175, 185

M- Vegas

Age: 41
BW: 159.5#

CFWUx3

6x95
6x135
3x155
3x175
3x195
3x205
3x205

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

45x10,95x5,115x3,135x3,155x3,165x3,135x3,135x3

CFWU (sub Burgener WU for OHSQ), then

Catherine: 45, 65, 65, 65, 65, 65, 75
Tim: 135, 155, 175, 195, 205, 215, 225

Weak showing on my part, but I haven't front squatted in quite some time. I'd like to get it at least up to 255 and (better) back up towards 315.

btw: 154

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

body weigh 175lbs

115,135,135,135,135,135,135

I have a hard time with front squats. Tough on my writs..need to work on my form.

Man, did I feel that 7th set in my core--more so than in my legs even...
BW 190
135/155/165/185/195/205/225

Front Squat 3reps 45,95,115,135,185,205

BWT 255
Front Squat
135 x 3
155 x 3
165 x 3
185 x 3
205 x 3
215 x 3
225 x 3
Completed all reps with solid form, I should have gone heavier. It was the first heavy front squats I have done since I recovered from a ruptured disc in my lower back.

165-185-205-225-235-245-250(PR)

short vs. long term goals: should a coach keep piling on more weight for a workout even after the person totally loses form? Megan rocks but those knees were almost touching each other on the way up pretty early in the workout... Seems to me that she should have been held at the highest weight she could keep at least BASIC good form on... may have been more of a learning experience for her and saved her knees on this and future squats.

3x135
3x155
3x185
3x205

busy at the Y, cut it short to allow others to use squat rack

Worked on form for a few sets with low weight and then did 7x3x90kg.

executed 28 Aug 06
3 x CFWU as RXed
95-115-135-155-175-195-215
cool down 135x3/115x3
bw=180

3x155
3x160
3x165pr
3x165
3x165
3x165
3x170pr

26yo 200lbs

CFWUx3

135/195/225/275/245/225/225

not even close to pr of 295

3x 135/145/155/165/175/185/195/205/215

Felt good...did extra

135-185-225-245-265-265-245

bw-144

95
115
115
120
120
125
125

CFWUx3
95,95,95,115,115,135,145
5x5 KTEs
3x 1/4 mile sprint paired w/ 1/4 mile row

BW: 180
95-105-115-125-135-135-145

115, 135, 145, 155, 165, 170

as rxd
135/185/205/225/245/255/225

Done 8/27/06:

Joe: 85/225/235/245/245/245

I meant to write 185 for the first set.

cfwu
5 sets of 185 bench
front squat
45-95-135-155-155f-135-135

cfwu x 2
wod still catchin' up
95x3, 115x3, 125x3, 130x3, 135x3, 135x3, 140x3
legs can handle plenty more. need to get more vertical and better balance point on delts. videos are great! xfit palm beach co. fl.

BW = 169 lbs

Warmed up with 95 lbs. Went to 185 (failed on the last rep). New PR by 10 lbs.

bw 144

65 - 95 - 115 - 135 - 145 - 145 - 135

145's not quite down to parallel, good form w/ 135

CFWU x 2
135 x 3
155 x 3
165 x 3
170 x 3
175 x 2 fail on three - lost the bar, slipped on sweaty shoulders. Very hard, close to max
155 x 3
155 x 3 VERY hard, not much left.

10 minute dog walk, then snatch practice
95 x 3
105 x 3
115 F
115 x 3

Feeling good tonight. Finally got a break in the heat - only mid 80s in the garage tonight.

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

bw 165#

95x12
115x12
135x12
155x10
185x5
205x4

that is all the weight I had. Did it in apartment.

BW: 167lb
Age: 31

185x3/205x3/225x3/235x3/245x3/255x3/265x3

Decent form well past 90 but not butt to ankles will drop weight and go deeper next time.

all times 3
155, 160, 165, 170, 175, 180, 185

bwt 155

20 lb improvement

wod
155x3
160x3
165x3 PR
165x3
165x3
165x3
170x3 PR

36yo, 171#
Worked from 120 up to 140, then back down to 105. Definitely will be able to move up next time.