Where's the link to the last time we did this one?

Maybe I missed the answer, but what nuts and seeds are the best to eat?

A happy Thanksgiving to all Americans, and a happy first Ashes Test to all Australians!

Im quite new to crossfit and was wondering if someone could post another link to the front squat besides the one in the exercise list.The slide show doesnt work for me and the video is shot from the side,I cant see where the bar is resting and where his hands are placed.

Any help would be great.

Andy P,
Search the message board for a good answer to that question

Here is most recent ME FS 7x3, I think
http://www.crossfit.com/mt-archive2/001330.html

More recent:
http://www.crossfit.com/mt-archive2/001453.html

Wishing everyone a safe and Happy Thanksgiving.
I'm taking this week off!

Brett

a little late but...

first question : got grip? Answer - nope

second question : what do i do about my calluses?
Answer - one of them got blood underneath it so i ripped that one... what should i do about the others?

sry about the grossness, before you go to bed...

#9 - when I was rowing, I used to try taping them, but it wouldn't stay in the wet environment. So I'd just trim the dangling bits, polysporin the bloody part, and suck it up. Eventually a nice callus forms.

Should probably wipe down the equipment for others though :)

#10

do you think i should start wearing gloves, or wait for the calluses?

Who knew Lt. Michael Murphy? I went to High School with the lad. Anyway, he and I lost touch after graduation. I knew he was a seal but don't know much else after that. Semper Fi Mac!

We last saw this on 20Oct06

for #2
http://www.crossfit.com/mt-archive2/001453.html

#3 as mentioned the message board is the best place to ask. But I eat Almonds & walnuts . Seeds I eat are Pumkin seeds, Flax seeds & sunflower seeds.

The comment 'Eat nuts and seeds' pretty much sums it up, eat whatver nuts and seeds you want, they are all good.

Oops #2 not #3

Happy Thanksgiving to all!

Francisco (#11),

We have a workout named in honor of Lt. Michael Murphy:

"Murph"
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

From the FAQ: "In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. "

There is a picture of him also on the FAQ page.

I am eternally thankful to Lt. Michael Murphy, all who currently serve, and all who served before.

I can't get the movie to play, it saves as a wmv icon, but has a .mov at the end any ideas? thanks

Post 11 I'm sure Lt. appreciates your enthusiasm, but future reference Semper Fi is for the Marines. It means always faithful. Just a tip from someone who is the seals of the marines. OOhhh Rahhhh!!!!!!!!

HAPPY TURKEY DAY!!!! well, to those of you who celebrate anyway. What's Ashes Test for the Australians?

Travis L. The Ashes Cup Australia and England play for in cricket.

#10 Anthony- NO GLOVES OR BELTS!!

Wierd, I walked right in that building to go to work today. Punish the deserving

Peterh,
Thanks, I played cricket in Egypt once with a bunch of British expats. Odd game to get ahold of for an American, but fun. Haven't gotten the chance to play with any Australians yet. Do they use as much beer? :)

Front Squats
135, 145, 145, 155, 155, 135, 135
form was a little off as I got higher. I'm pretty sure the jumping pull-ups and deadlifts are what killed it.

Travis #17- The movie opens up in quicktime. It shows two guys holding an oly bar over their heads (one at each end) and then various people do pull ups on the bar. Everyone is laughing and smiling that is doing it.

Kate

Lee Gilbert,
Try this down at the bottom is a picture of me in the front-squat bottom position. It's down at the bottom of my page.

http://www.crossfitmaybenot.blogspot.com/

work/family safe - personal blog w/ some pictures

thanks kate, now i really want to see it!!

Ha! got it working, that looks fun. I don't think I'd be able to find anyone to hold the bar for me though. :(

hey travis...yea..the australians will have lots of beer for ya for any game...guaranteed

Thanks a lot travis.

age 38
bw 190

last time 135,140,145,150,155,160,165
2:30 rest

this time
145,150,155,160,165,170,175(pr)
2:00 rest

wow, i guess this crossfit thing does work (tongue planted firmly in cheek)

Servings of each:
21 Turkey (alt. grip with cranberry & gravy)
21 Mashed potatoes
21 green beans
15 Turkey
15 Mashed
15 green beans
9 Turkey
9 Mashed
9 green beans

(How many would meet pukie after this one I wonder?)
Happy Thanksgiving. Enjoy responsibly!

Totally out for 10 days due to very bad flu. But I'm feeling sort of ok now and just couldn't help myself. Did.
CFWU modified and very slow
+worked a bit on OHS form with oly-bar

FS
20kg x3 x2
40kg x3 x5

Pulse was VERY sensitive but tried to keep it down.
Stretched hips.

BW 65kg (this morning. Note to self: EAT)

Happy Thanksgiving! Today is gonna be rest day after my morning run!

65/75/85/95/105/115/95

All sets A2A. I'm getting much better with holding the bar properly. That's my biggest obstacle with front squats, so next time I should be able to add more weight.

Happy Thanksgiving everyone!

Last 3 x at 92.5kg with a bw of 79kg.

Happy Thanksgiving all.

Back squats:

40-kg x 3
50-kg x 3
60-kg x 3
70-kg x 3
75-kg x 3
80-kg x 3
85-kg x 3

Enforced rest day here in NJ. The Y is closed and it's pouring outside. Enjoy the day, all and thanks, Coach!

My left hammie kept me up half the night with spasms, I'm not too sure the front squats are gonna happen today...

Bwt: 136
Age: 27

155x3
175x3
185x3
205x3
215x3
190x3
190x3

Happy Turkey Day!!!

135/145/155/165/175/165/165.....
added 5 assisted M.U. after each set...2min. rest between sets.

BW 145#

140, 145, 150, 155, 160, 165, 170

Jump Rope: 3 x 50 singles
CFWU: 3 rounds x 6 reps

Front Squat:
135 x 3
165 x 3
195 x 3
225 x 3
245 x 3
265 x 3
285 x 3

The 285 was a bit rough, but I did it.

Mobility and stretch

Lower back plenty sore from yesterday's WOD and the 5+ hour drive from Missouri.....good reason to keep it light today:

145x3
155x3
135x3x5

Barefoot and butt to ankles.

topped out at 255 lb.x 3

I did 7 sets of 185, but I threw in 3 or 10 on pullups, dips, and dumbell incline bench at 90lbs.

BW 188

bwt 240 age 31
cfwux3rds 15 reps of 15lb ohs, pushups,situps, 10 reps of back ext, 4 hspu+11 dips, samson stretch x2
front squat (all 3 reps)
145 165 185 205 225 245(old pr) 260(new pr)

have to get better at rolling the bar off my fingers into the elbows up position, when i hit it right it makes the movement so much smoother.

BW : 70kg

WU : run to gym (6:15), dynamic stretching (hamstrings still sore from yesterday), CFWU x1

Main:
20x5,40x5,50x3,50x3,55x3,55x3,40x12 kg

I like to put in warmup/technique sets at the beginning and an endurance set at the end.

Cooldown : more hamstring stretches... will also go to a handstand class in the evening here
www.circusspace.co.uk . It is 5 min walk from here (I love London!).

bw 160 age 16

125/135/145/155/165/175/190(pr) will go for over 200 next time

on another note, i hope joey harrington throws for like 500 yards and embarasses the lions 2day. happy thanksgiving all!

BW- 177

185/205/225/235x2/215/205/205

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

135/155/165/170/175/175/180

135-135-185-155-155-155-155

Had some sort of snap-crackle-pop in my knee this morning. I'll have to invest some time over the next few days diagnosing what I was doing wrong.

age-40
bwt-215#
3-135
3-185
3-205
3-205
3-225
3-225
3-225

L- 45,45,65x5 sets

N- 45,55,65x3 sets, 75,75

K- 45,65,65, 75x4 sets

L and I worked more on form as ours was a little poor today. N's form was great.

Thanks Coach for all you do for us. We are thankful for you and this community. Happy Thanksgiving all!

Kate

wow those canadians are crazy. haha. I've got to try that pull-up bar.

To comment #8 (Anthony):
I was a gymnast for 17 years and know plenty about calluses. There's a product called "Nu Skin" that will put a quick layer of fake skin over a "rip" so you can keep going. Besides that, use a heel callus file to keep it thin and I've found that "Bag Balm" works better than Vitamin E or Neosporin to help them heal. They should carry Bag Balm at any Walgreens.

135x3
145x3
155x3
165x3
175x3
185x3
195x3
All sets cleaned from the floor.
Happy Turkey Day!
Time to eat!!

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx
95/105/115/135/155/160/175
first 3 sets way too light, legs could do much more but weight is hard on wrists
xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

2 hours of flag football today, winning the "toilet bowl" 28-14. Lots of food to follow, I'll do the front squats on the rest day. Get some...

177,197,207,221,231,236,241(2),241(2)
bwt 164
nervous system done from yesterday

age: 41
bw: 170

115/125/135/145/155/165/175

missed at 180

last time
95/105/115/125/135/145/145

36 YOM 187 LB's

5K Turkey Trot in Deland with the family 24:26

CFWU X 3

135 X 7 Front Squat

Happy Thanksgiving everyone!

Hey-

WOD FS x3

185-205-215-225-235-245-250 PR

Age:47
BW:195

-K

Hey-

Here's my new PR.

http://www.youtube.com/watch?v=fmprGxtu2co

-TurkeyTime

Since I don't have weights, I squatted with my 64kg wife on my shoulders.
Sets: 3-10-7-7

3 800m runs for time, 3 minutes rest between
3:06 3:06 3:04

Misson abort! Got to #225 on the 5th set and my bad knee started hurting. Frustrating being good for more weight and having to stop, but I have to admit that moderation is getting the knee back in form a lot better/faster than just hammering it. Happy turky day all!

135x10
155x8
185x5
205x3
225x3
245x3
255x3
265x3
270x3
275x3

135x10
155x8
185x5
205x3
225x3
245x3
255x3
265x3
270x3
275x3

Started at 183 and worked my way up to 218 for a PB with strict form. Felt better today and the hammie behaved. That's a good hammie, that's a gooooooood hammieeeeeee.

47 YOM;200 #
As Rx'd:
95/115/135/155/175/185/185

cfwu x 3

135 x 3
185 x 3
205 x 3
225 x 3
245 x 3
255 x 3
265 x 2 (could've gotten a third with a spot)

Hey no gym is open today, what is a good alternative to the front squats?

Does anyone know any good workouts with a sledge hammer and an old tractor tire??? I've heard of guys using them, but have never seen a workout to follow.

ht 6' wt 185
CFWU (3 x 12 )
Front Squats:
135x3
155x3
185x3
205x3
225x3
225x3
225x3 <- best form, lots of leverage, easy lift
Followed by 1 mile run: 6:23.39

Congrats on the PR, Kevin Rogers. Nice video, you've got the power:-)

BW 160

90lbs (due to being uncomfortable with the movement,want to get use to the movement before continuing.
Good burn even though light weight.

5k run - 27:33

4.4 mile total run - Have a great Thanksgiving

First time doing front squats. I was surprised how much I felt it in my abs.

85x4
95x4
105x4
115x4
125x4
135x4
145x4

bw 165#

135/155/175/185/205/225/235

30 35# manmakers afterwards 3min 52sec

95*3
115*3
115*3
115*3
115*3
115*3
135*3

First time doing FS with CF. It's funny how you just don't beg for more weight on the front. Might have been able to do 135 the whole time, but felt like form would break down.

the ending of my four day crossfit week! (subbed rest day with the Sunday workout of "Helen")

i came across Dan John's website, www.danjohn.com,
and an interesting variation of this workout

http://www.t-nation.com/readTopic.do;jsessionid=15005094356B9C67B7B84019E65E1B1E.ba13?id=483048

long link.. but if you scroll down you will see the particulars

workout: bw 215// 11-13%body fat
125 x5
150 x5
185 x5
225 x5 pretty hard
185 x5 get back the confidence
225 x6 with spotters to be safe
only needed them on the extra one, i don't
think my body knew the difference

p.s. i'm glad i started doing the cfwu, it's really helped my squat form!

adding to #80

did 10 jumps in between the squats as Dan John says so

he said it would not let me walk the next day

one can only dream

We were working on good form today in the driveway:

David: 135# for all sets
Leanne: 42-42-52-52-57-57-66#

Happy Thanksgiving!

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

Warm -up x3; row 500m, then 25 each of back extensions and GHSU. Then as rx'd:

95
115
135
145
155
165
175

Happy Thanksgiving to all; Semper Fidelis.

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

2nd WOD. did 3x1000M row @ noon.

Wish i could read, i did 5's vs. 3's. ended each set with 7 DH pull-ups (could not get 10)
95, 115, 135, 155, 175...each "set" was 5 shoulder presses then 5 FS.

Happy Thanksgiving Y'all

Did my own home grown WOD because my gym closed early today, and I missed a few of the last WOD's because I gave blood on Tuesday.

As many rounds as I can in 20 minutes of:

25 air squats
5 towel pull-ups
15 push-ups

5 1/2 rounds completed.

Started doing 10 TP's per round. After the first round I decided to do only 5. They are a pretty hard for me first time doing them. Also I was using a rag - WAAAY to thin for a grip for me and my fingers hurt pretty badly, so after 2 1/2 rounds, I grabbed a full-sized towel, which turned out to be much more plausible.

My left arm felt weak when my left hand was uppermost on the TP's. I don't know if that was from the blood giving Tuesday from that arm, or it's just weak, probably both.

Anyway, Happy Thanksgiving, all.

Sebastian

Tim: 185, 195, 205, 215, 225, 235 (PR), 255x1 (f -- attempted PR)

Good day for me. The 255 single would have been an all-time PR.

Catherine: 7x3 up to 75#

CrossFit Oakland

Candace 125x3

Nicole 95x2

Max 185x2 (and 205x1 sorta)

Mike 185x3, 195x1

Franklin 225x1

Franklin Clean 205x1

Gym closed for holiday...fooled around out in the yard. Got my best handstand ever, did some good slow muscle ups and un-piked skin the cats. Nothing too strenuous, but by the time I came in, my muscles were well done.

36 190lb

135x3
155x3
175x3
185x3
185x3
195x3
205x3

Happy Thanksgiving folks. Thanks to all our men and women serving overseas; we miss you. Come home safely.

We did the Med Ball Mile at the local HS. Perfect smoke job for the day, followed by some indian sprint med ball throws. Now for the gourmet grind.

95
115
135
155
185
205x2 (pr), 185x1
135

177 x 3
207 x 3
221 x 3
231 x 2
231 x 2
no hip drive today among other things...

oh yeah, and this time, good form and NO BELT for me :-)

165x3
175x3,3
180x3,3
185x3,3

bwt 154

bw 165

205 x 3
201 x 3
215 x 3 x 4
220 x 3

3 x 60kg
3 x 70kg
3 x 80kg
3 x 90kg
3 x 100kg
3 x 105kg

then dropped back to 60kg and maxed out 14 reps

5k run
27:04:50min, PR...with hills
and annual flag football!
Happy T-Day!

bwt ~114
front sq 3x 115/115/125/125/135/135/135
in between
kb floor press: 26sx10/10, 35sx8/8, 44s x 4/4,4/4,4/4,5/5,4/4

then t-mill intervals: incline 2, level 10
20 sec on/30 sec off x 8

Happy Thanksgiving to everyone! Hope you all find your day to be great no matter where you are!

135, 185, 185, 185, 225(F), 205, 205

Did regular squats. 135-145-155-165-175-185-195
Quads are on fire!

BW 69kg
2min Rest
70kg 3,3
75kg 3
80kg 3,3,3
82.5kg 3

60kg, 62.5, 65, 65, 65.9, 66.5, 67.25kg

Warm-up 2500m row plus mod CFWU

3x 60kg (132#)
3x 70kg (154#)
3x 80kg (176#)
3x 80kg (176#)
3x 80kg (176#)
3x 90kg (198#)
3x 95kg (209#) tie PR

Might have tried 100kg with a spotter but depth and form were already starting to suffer at 95kg. Second round of squats this week: did 5x5 FS and 5x5 BS on Monday. Time for a rest!

Sam

BW 57kg

20, 30, 35, 40, 42.5, 45, 47.5kg

Thank you all for being a part of this wonderful fitness family!

Happy Thanksgiving to you and yours.

only made to set 5 then felt the adductor I strained about 2 weeks ago so packed it in.
Was at 175 at that time but it was the wrists that were giving out. Dropped the load to 155 to work more on the grip and hold and on rep 1 I felt the pull again.

Hi all,
Gym is closed today and not enough weight in my garage yet to really go after this.
Did a 30 minute row this morning and went 5918 meters.
I tried some bar only front squats. I can't get my arms/wrists back far enough to support the bar on my shoulders. I think I've seen a thread somewhere describing how to improve this aspect of the FQ. Anyone know where that is or have any advice?

Thanks and I hope everyone is enjoying a great Thanksgiving. I'd like to echo the many comments before me in thanking Coach and the many others in this community who support each other! It's a wonderful community and I look forward everyday to reading the posts.

By the way, FQ really means FS (front squat.) Sorry.

no WOD for me - sick

BW: 170 AGE: 28 HT: 5'7"
Front Squat 10x45,10x55,3x95,3x115,3x135,3x185,3x185
Back Squat
6x185,3x205,3x225,1x245
QA4, Afghanistan

Gym was closed today so I did 100 squats before stuffing my face. I'm very very glad that tomorrow is a rest day!

Just started Crossfit today..
Looking for the Crossfit Warmup on the site, but can't find it....

Bw 168
age 38
95#, 135#, 155#, 175# 185#, 195#, 195#
A to A.

DAve #114
look in FAQ's on the home page its in there.
get some and then go again!!!

grip question - you hold it with your hands under the bar like a press, or over like a bicep curl? my guess is under - Thanks!

5km row: 21:32min

3x70kg
3x80kg
3x80kg
3x90kg
3x90kg
3x100kg
2x110kg (broke) 1x110kg

15Pullups
45Situps
10SDHP
15SemiHSPU

WOD as Rx'd, BW = 205

135 x 3
155 x 3
185 x 3
195 x 3 (old PR)
205 x 3
215 x 3
225 x 3 (new PR)

Can't argue with the results. This is only the 2nd time doing a 3 x 7 on front squats, and improved my PR by 30 lbs. The proof is in the pudding...

After words, did some Afterburn cardio to fend off the Thanksgiving fat fest.

Skipped; didn't feel up to it.

bw 200
this wod was completed after Tues wod.
185 x 3
185 x 3
185 x 3
185 x 3
195 x 3
200 x 3
200 x 3

135x3
155x3
175x3
185x3
195x3
205x3
225x2 (2 inches shy of full depth)

4 sets of 6o kg. Feelt like crap, think I'm still a bit of since sickness.

Practiced OH and snatch. Did some HSPU.

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

Couldn't go heavy enough at home to do this justice so, modified a bit.

Squat clean to rack position then 5 front squats:

135, 150, 150, 165, 180 (pwr clean), 180

Then another 180 squat clean and 95 x 5 squat cleans

No rack available, so full clean then
3x95
2x115
2x135

lil pipe (down as far as possible)
135/155/175/185/195(pr)/205x2/185

big pipe (also down all the way)
175/195/205/225/235/245x2/225

BW 175

After a 30 min spin class to warm up:
135x3
185x3
155x3
165x3
175x3
185x3
195x3

Crossfit #4
20 (55)35lb bar
30 (65)
40 (75)
50 (85
60 (95)
70 (105)
80 (115)
i think my wrists hurt more from the grip than my legs do from the squat! That just felt awkward - I had to be doing something wrong hopefully next time will be better.

day late post:
fsq
135x6
155
185
195
205
205

Felt wasted today. Actualy did the frontsquats on friday 24/11/06.
Johan

65/85/85/85/85/85/95/85

26yo 200lbs

CFWUx3

185
225
245
275
285x2 (new recorded pr)
225
225
135x10

Topped out at 155 lb for 3 sets. Need to work on grip. This exercise hurts my wrists. Trying to put the bar more on my shoulders.

50,50,60,60,60,60,70Kgs.

Did a different format with the front squats, mostly because I haven't max'd out in a while.

135lbs x3
155 x2
155 x2
175 x2
185 x1
195 x1
195 x1
205 x1
205 x1

Once again stuck at the YMCA on vacation.
Only Smith machines, so did 3,3,3,3,3,3,3 cleans.
N: 55,65,70,75,80,85,95, then 1 x 100 lb (PR)
J: 135,145,150,160,170,180,185(x2,fail on 3rd)

After my fail, I had a YMCA "personal trainer" approach me and ask if i could kindly not drop the weights, as it makes a very loud "boom" downstairs...WTFO?

3x115,145,165,175,185,195,200(pr). Did these 1 day late. Continued progress as my last pr was 190. Mucho gruntin' Thanks, Coach!

Age 50/BW 240#
front squats 2 sets of 5 @ 95# as warmup, then...
115/125/135/135/145/145/145 for sets of 3. A lot of turkey to work off, so hit MURPH (from Diablo CrossFit post). Subbed 1 mile row for runs, otherwise as required (56:55)

135-155-175-195-215-235-255

1 mile run (last half at 6:00 min pace)

row 2 x 500 m (first row in 6 months).

3 x 95
3 x 135
3 x 185
3 x 205
1 x 225 (almost dumped it, re-racked)
3 x 205
3 x 215
6 x 135

3x:
115/135/135/155/185/205pr/155; getting better at the rack.

3 x 135
3 x 185
3 x 205
3 x 215
3 x 225
3 x 230
2 + 1 x 235

135
135
155
155
155
165
165
better form than last time and more weight

BW: 170lb

135x3
155x3
175x3
195x3
205x1 (form got sloppy)
175x3
180x3
180x3

I miscounted the number of sets on this one.

135
175
195
215
235
255

The 255 was broken: 2,1

135
155
175
195
215
235
245

Camp Taji, Iraq

BWT:250

135x10
185x10
205x8
225x3
245x3
245x3
265x3
265x3
285x3
285x3

Only rested long enough to add weights, really made a difference w/ super short rest period and pretty heavy weight. Did 100 yard lunges right after words. I only made it the full length one time and then walked like gumby.

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

WU run to gym
FS w/ oly bar x 10
FS w/ 95# x 10
WOD
135/155/165/175/185x2(fail)/175/175
run home

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

3 x 115
3 x 165
3 x 185
3 x 205 weight shifted to balls of feet
2 x 205 "
5 x 185

85 to 155 lbs

BW: 185 lbs
Age: 29

185 lbs as rx'd!

BW: 178 Age:30
Short on time-Only 4 sets.
135/155/175(3rd rep failed)/175(3rd rep failed)

3 x 135
3 x 135
3 x 155
3 x 155
3 x 155
3 x 155
3 x 165

11/25/06 5:30pm

age: 36
bw: 68kg

FS
70-80-85-90-95-100-107kg

CFWUx3 (muscle-up practice instead of pull-ups/dips

FS
53x3/63x3/73x3/83x3/93x3(PR, could've gone up, but my ribs started aching again, so I backed off)/63x3/63x3

Couldn't remember set/rep scheme...did 3/222/11111. Worked up to 205 (pr).

w-up,modified front squat machine
3x45,95,115,135,155,185,205

Front Squat (in kilos):

3 x 40
3 x 50
3 x 55
3 x 60

Hello everyone!

Front Squat (in kilos):

3 x 50
3 x 60
3 x 65
3 x 70

London Crossfitter!

125# X 3 X 7

Stephane
bw 192
age 29
115-135-155-175-195-205(bad form)-215(bad form)

Marie-Pierre
bw 102
age 30
45-55-65-65-65-65-65

65, 85, 105, 115, 125, 135, 145

CFWUx3
5x45 warmup
135-155-175-195-205-205-205
(tired/sick set 6 in paticular was weak, should have done 5x135 warm down but was running late).

BW-198
95-115-135-155-175-195-205

m 34 bw 165
Been a while since I've done front squat. Took a while to get form back. I know I could do more weight, but form very rusty.

45 x 3
95 x 3
115 x 3
125 x 3
135 x 3
145 x 2
145 x 3
155 x 1
155 x 2
95 x 10

BWT 175

Did this Friday after Thanksgiving, visiting with the in-laws. Local Y had no power rack, so I had to power clean bar each set, so maxed at 115# because I did not want to aggravate muscle in my forearm. I know not much weight, but felt pleased with depth on each round.

95, 105, 115X3.

95/105/110/115/120/120/120

cfwu x 2
155 hurt hip... feet too wide
145 form corrected
150
160
160 near failure on rep 3
155
160

bw: 195 age :39
135, 155 for the rest. Second time doing this. Core was firing. Good exercise.

FS 3x# (95,115,125,130,135,140,145,150)
Left hip feels out

chattanooga ymca- nice facility

bw-185

3X
185
195
205
215
225
235 (pr)
245 (pr)

20lbs heavier than previous try. Now that I knew more where I should be, I was able to start much heavier and I think that made a difference

95 lbs. all sets.

65/75/95/115/135/145/165

All cleaned up from the ground, none take off the squat rack.

bw 147#
135,145,155,165,175,185,185

BW 192 lb 33yo
95,115,135,155,185,205,215

cfwu x 3
3 x 125#
3 x 155#
3 x 165#
3 x 175#
1 x 185#
3 x 165#
3 x 165#
a2a, barefoot/beltless/no spot
low back feeling it from dl's yesterday

170
4 miles -not timed (got beat)

bw 170

135
165
185
195
205
205
185

Probably could have gone as high as 215/225, but focused on form and played it safe. Maybe next time!

135
155
175
185
175
175
175

Meyer-
165-185-205-215-225-245-250

135,155,155,175,195,205(PR),195

135
140
145
150
150
155
155
160 faliure on 3rd rep

120
140
150
160
170
170
170 (tilted forward too much on this last set and used too much quadage to count as good form)

Today I scaled my weight way back from past efforts where I used too much quad and not enough glute. Determined to do these right.

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

3 x 95#
3 x 105#
3 x 115#
3 x 125#
3 x 125#
3 x 115#
3 x 115#

Kept weight light (hehe) and focused on full ROM A2A form.

Last Set = 175

Did this on 11/29

8/135
5/135
3/155
3/175
3/175
3/185
3/185
2/195
3/155
THanks!