Huzzah to the Front Squat!

What is an good rest period in between these? I did 1 minute for the 7 sets of 1 for pull-ups. thanks

#2, max effort attempts are very taxing on the CNS so adequate recovery in the range of 3-5min is the norm.

Usually around 3 minutes. Take long enough to recover, but not so long that you lose your concentration.

i'm famous! i'm in a crossfit vid! woohoo

i'm not looking forward to these front squats although it makes for an easy day when compared to michael and TABATA HELL. thanks for the break coach!

DJ...I dropped you a line on your gov email.

Joey

I agree with 3 minutes, I think if you go much longer you lose focus and possibly tighten up.

bah.. of course the 'it's ok to be a pussy' video gets posted the day I skip CF due to work load. I'll make it up on the rest day, I swear.

Am I a flagged person or do all comments need to be approved by the admin?

(every time I try to post a comment I get told my post will be held by the blog admin)

3...2...1... go.

I love it.

I am just starting to get into these workouts and was wondering if i am reading them right. do u do 1 rep at max weight then rest, 1 rep, then rest and so on till youve done all 7?

Ya, I love these 1 rep max days!

Am i the "pussy" that needs 2-3 days at least to recover from one of the intense W.O.D.'s? Still super sore from Sunday's Back extension workout and abs. In no mindset or shape to be doing front squats. What's the deal? How long should big soreness last?

#9 capasso:

Yup, you've got it. You want to warm up first of course (not to insult your intelligence, but just making sure), generally with the CFWU and a light set or two of the exercise to be performed. As already stated in the comments, 3-5 min rest is what you're looking for between reps. Enjoy.

On another note, excellent, excellent article (did I mention that it was excellent?). I'm in somewhat of a similar position, and now look forward to using this as a blueprint for my own CF Insurgency campaign. Thanks CF for posting, and thanks especially to Scott Satterlee for writing.

great video, I can't wait until I attend the CF cert in Vancouver.
Having done most of the workouts on my own I must admit it is much better doing it with a group of other people and having them cheer and push when necessary and seeing your name and results posted on the white board.

so the only workout today is one rep max on squats 7 times? I just found out abt. crossfit and have been trying to read everything before asking 'obvious' questions like this. thanks!

After killing my legs with Tabata FGB, I have to front squat? Doms and soreness and fatigue! OH MY!

Awesome video. But to the song, I only have one reply:

"North Carolina, we don't give a damn, come to Tennessee we that parallelogram"
-Will Underland, Crossfitter and freestyle rapper

Awsome vid! Laughed my can off at the "its ok to be a p$#@Y" remark. That's going to be my new responce when my friends gripe and moan when I say lets hit the gym.

#2 You can rest as long as you want, especially when you are approaching your true 1RM.

I don't wanna come off like I'm the guy who posts a ton just to see my name on a comments page, but that video was awesome. More specifically, the nature Coach's chat was awesome.

Whenever a client of mine shows up and starts in with the excuses I just say (usually) 'If you showed up then you can do the work.' So much of what I see and hear on this site validates my approach to fitness, it's really exciting and encouraging to know there are so many like-minded folks out there. I don't know if OPT is ready for me to start in with any 'It's okay if you're a p#$%y' comments (that is hilarious) but it will be echoing in my brains when the opportunity arises...

We also did this WOD on 070306 for anyone who needs the comparison.

#7 Dave-- What are you saying in your comments bro?

Newbies-- Yes. Don't make the WOD complicated. Try the CrossFit Warmup (CFWU) first. Put everything into each attempt. If it still seems like an easy workout. Do the next 6 WOD as Rx'd and you'll understand the method much better.

Good luck.

The one thing I really like about this WOD is it shows you where you're weakest. My box jumps were hurting.

Regarding the video.

Am I to understand 4 heats at 10 minutes each of the given workout?

Or is it just 4 heats of the given workout?

Dave,
Four different groups did one 10min workout each.

Thanks for the answers on the rest time everyone.

comment 13 "so the only workout today is one rep max on squats 7 times? "

There are a couple of ways - IMO - that you can do this. You could either do progressively heavier singles up to a true 1rm, or else perform 7 sub-max (but very heavy) singles. Obviously with a low workload like this you need to emphasise intensity.

I may have just mis-read your post, but I doubt very much you'd be able to perform a true 1 rm 7 times in the same day....

After yesterday's wod I found out that I need a LOT more work on my metcon than strength. How advisable is it to add a metcon workout during max effort days?

Bother.

Not having a proper rack was a problem here. A year or so ago I stupidly bought a sort of bench-rack combo thing for doing benchpresses and leg extensions - but as a rack for squats its a shambles. Have to sit bacwards on it, then lift out the weight. Difficult for back squats, suicidal for front squats.

As such: 40K, 50K, 70K, 80K (fail), 70K, 70K, 80K (not low enough).

Mike

Hmm front squats present some technical challenges...

Racking the bar as shown in the videos is difficult for me for flexibility reasons (my forearms seem to be too long?!). I just tried it with a broomstick and it was basically shoved up against my throat. I've seen an alternate method where the arms are crossed, making it easier to keep them parallel to the ground. But I suspect that it may be better to practice the form as rx'd in the video with light weight, and hope that flexibility will increase accordingly (although I can't see my forearms getting shorter anytime soon). Any thoughts?

Also my gym has no squat rack/cage >:(

Warm up:
some walking lunges, press behind neck, good mornings and chins.

WOD
Front squat, (all done 'weightlifter' style):

60kg x 5, 80kg x 3, 100kg x 1, 110kg x 1, 120kg x 1, 130kg x 1, 135kg x 1, 140kg x m, m....

I felt I was so near to getting the 140k, which would be 1 long term goal chalked off. I maybe should have foregone the 135 beforehand. Still, 135 is a pr at my current bw, and an all time pr using the weightlifter grip, so it's not all bad.

Alex: I had the same probs when I switched to a weightlifter grip. However, if you want to improve things like your clean, then this kind of front squat is invaluable. I would recommend doing as much as you can with this grip, and when it gets too uncomfortable switch to the 'bodybuilder' style you mention to do the heavy stuff.

Still doing the elbow/shoulder rehab, so I have not been doing any WOD's for about a week. Went ahead and did todays.

Elbow/shoulder w/u 3setsX10reps
Front squat w/u 5 X 45lbs
5 X 135lbs
1 X 225
1 X 245
1 X 265 (shoulder failed at bottom of squat)
switched to cross grip for front squat
1 X 265
1 X 250
1 X 250
1 X 265

Just trying to get back into the swing of things. Ended this WOD with 3 500m sprints with 1 min rest between. Good way to loosen up the legs. Good workout. I didnt want to be called a pussy. 321 go.

PERFECT!! needed a break from metcon... never thought i would be so over-joyed to do heavy front squats :)

Great video...great quote "so you can just be a p* today" couldn't of said it any better

10 minute snatch set - 75L/78R. Chalk on fingers and thumb only, no chalk on bell. Grip good throughout set; overall body fatigue/soreness from yesterday's extended tabata WOD.

5 minute break. Modified the WOD to more closely match what I need for GS training:

7x4/4 52# kb jerks (two second overhead lockout each rep)
7x4 135# front squats (barefoot ATA)

2x15/15 36# kb jerks (two second overhead lockout each rep

135/185/185/190/190/195/195 - PR

Great video Tony!! They just keep getting better and better!!Love the song too...;)3-2-1 GO!

No squat rack and our Y is lacking in equipment.... We tried to spot each other and use the incline bench press rack but didn't work either. Finally,we then resorted to the Smith Machine....

I know this is not considered "optimal" to use from previous posts, Does ANYBODY have suggestions? We have some newbies and are concerned about injury...

Trish 115, 115, 115, 115, 120, 120, 120

Carol 115, 115, 115, 115, 120, 120, 120

Rebecca 115, 115, 115, 115, 120, 120, 120

Denise 115, 115, 115, 115, 120, 120, 120

All the time I was watching our form and thinking it just wasn't right...

I am thinking that we probably just need to work on form until we get the equipment instead of max load. I am sure this is a no brainer post but just wanted some thoughts...

!!!!!!!!!!!!!!!!!!!!!!
CFWUx3 sets 2&3 weighted PUs and dips (35#)

7x3reps 135# Working on form

280#'s/43 yom

FS 7x1: 275/295/305/315/325/335/345

then 6x500m Row w/60" rest (1:45.9 to 1:47.9)

#28, at OPT we have started adding a pre and post workout to the daily WOD.
This gives us the chance to improve on weaknesses so it's very possible we through in a metcon workout after a max effort. It's usually something like a hard 500-1000m row, 1 k run etc.

23/M/170#

CFWUx3 + some light FS

185
185
195
205
205
215
215

Mark
47/M/157
CFWUx3 light FS

135, 155, 165, 170, 175, 180, 185

man I hate that I missed the NC cert.

A couple days behind as I'm on 5 on 2 off so I combined two from this week.

38/M/205#

Michael as rx'd 31:38

Weighted Pullups
45x2/55x2/60f/50x2/45x2 - BW to failure (7 reps)

question on the weighted pull ups:

Is it better to do these in sets of two so that you are forced to go to the bottom and then back up again? It's seems to me that this is better pull up training than going up once from a static position (such as standing on a box) and then coming down and dismounting the bar. Any thoughts here?

There aren't rings at my gym but i've seen the video for bar muscle up. I can do pull-ups and dips easily but the transition is difficult. Any tips on how to practice the bar muscle up transition?

(Body Weight: 167lbs)

Front Squat
-----------
320, 320, 320, 320, 320, 325, 325

BW: 170
3x135
1x225
1x245
1x265
1x275
1x285
Failed-290
1x275

bw 194 20 yom
135
185
205
225
245pr
205
195
holy crap james, i can't even imagine doin 300 pounds on front squats, good work

146lbs/30yoa

front squats as Rx'd:

155x1
175x1
185x1
195x1
205x1
215x1
95x1

felt good, although heavier weights caused more pressure on the elbows. I hope I'm doing these right.

Wow use correct form and lift more - thats new
1 x 135
1 x 155
1 x 175
1 x 185
1 x 195
1 x 205
1 x 215

Just starting Crossfit this week. What a first 2 days.
175# male

CFWU x 3

195
195
195
195
200
200
200 - PR

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

took the day off...last time was:

bw 165

225
245
255x1x4
225

27 yo, 5'11", 181 lbs

After a couple warmup sets with 135 and 185 lbs:

205
225
245
255
265
275
285

Previous best was 265, many moons ago. (Didn't train Dec - Feb.) I'm proud of myself today.

#28: My thought on adding to the WOD is keep in mind the 3 day cycle and, if you're feeling frisky after 3 days of WOD's, add something you want to work on, be it metcon (Kegger rowed 500's) or a specific lift you're deficient in (shoulder presses here) or a skill set like cleans. The list is endless. I'm afraid to add too much to the WOD until the 3rd day, knowing I have a day to recover. I'd also be interested in knowing a little bit more about OPT's pre and post WOD stuff, because it looks like they've got it going on up there. #53: Alton: You should be proud, those are some serious front squats.

WU: 25 min. run + CFWUx2
WOD: worked up to 185#
POST: 100 DU's/Shoulder Press work/extra situps

bw - 178

135
185
205
235(PR)
235
235
235

When lifitng heavier, at the bottom of the squat I feel like I am going to tip forward. Form problem?

#56

yeah, I believe it is a form problem, you are pressing up with your toes instead of your heels. Make sure to keep your core tight, upright, and pressing from your heels and see if it helps.

CFWx2
worked up to 235, then failed at 245(old pr), hit one more at 235. Post WOD one legged squats, OHS, and jump rope.

135
155
175
180
185
195 (!)
175

Failed on 185 previously.

Question: form-wise, is it just a matter of preference if the arms are "elbows straight out" versus "arms crossed elbows out" (think 'Jeannie')?

On a mission to trim a few pounds in the next week (rendezvous with a young lady).

So . . .

10 minutes jump rope, Dips, Back Raises, stretch

400m
50 pushups
400m
50 pull ups
400m
50 squats
400m
50 situps

18:30

love the crossfit

CF veterans I need some help here

I am having pain radiating from my shoulders to my elbow. It doesn’t feel like the muscle but rather where the tendons that attach at both the shoulder and elbow.

Has anyone experienced this?
Was there a diagnosis
Did the pain stop?

Thanks.

Ricky
Richmond

33/195/m

135
155
185
185
205
205
185

#57 Brendan - thanks, I'll concentrate on that and see if it corrects my problem.

CFWU + skill play
WOD, wanted to keep with doing 50% this cycle so I did: fr-sq 5x 40-60 kg, 3x80 kg, 5x1x90 kg.
Working on form. Have fun, Johan

Did a shorter warm up, but added in the Burgener warmup to it.

75
95
115
125
135
145
155

bw 185

wu the bar, 185x5

1X
1)205
2)225
3)245
4)255
5)265 =
6)245
7)245

all sets B2A except the 5th.

Sorry guys and gals. I'm cripled today. At work we aprehended 3 guys and a later searching their house. I had problems operating a flight of stairs... Thank God they didn't resist...
I blame it on the backextentions two days ago. I can't bare to do squats today... As that wrong? Also had a breaf meeting with Pukie sunday. Nice guy. Told me to move ass, and I did!

FS 95#, 115, 135, 155, 175, 185, 195-f
5x3 OHS 95# and hanging shins to bar

#61 ricky:

I have been having the exact same problem. Only on my left side (possibly weaker), a guy I train with told me it might be a brachioplexus (sp.) problem and he recommended a deep tissue massage. However, my pain comes and goes so I have not gotten the massage yet. I find normally on my heavy snatch and clean days I get the pain. Any help is greatly appreciated.

Age: 41
BW: 164

CFWUx3

135
165
195
215
225
235 (not deep enough)
195

#45 james, WOW! impressive numbers way to go

WU
FS w/ oly bar x 10
FS w/ 95# x 5
WOD
135/155/175/185/195/215 (fail)/205

DUMB QUESTION OF THE DAY:

I used to live in a place where mountain biking was a reality - now I live in Florida (yes, there is biking, but no mountains.) I'm looking for some kind of competition, strictly for motivation. What is there for grown-ups that isn't just running? (Orlando area)

PS: I don't have the time for martial arts.

Those of you weighing in at sub 200 with 300 or near 300# FS are darn impressive. As to adding to a WOD I go how I feel. Sometimes I will make up a WOD that is designed to work the same muscles. For example we had an L-pull ups and HSPU combination for a bout a total of 100 reps one day. Because it uses BWT I usually have to rest more than the usual Xfitter so I was feeling a need to breathe a little harder. I rested 3 minutes and did hang power cleans and push presses using the same rep combination. Like today, adding some interval rows or runs after a ME day has not seemed to hold back any strength gains.

210
215
220
225
230
235
240

155
175
185
195
205
215
235

49 yy, bwt 110
40#
40#
The rest on Smith machine.....no spotter.
50#
60#
60#
70#
75#
I felt incredibly awkward with this one today!

Great video! I wish I had access to a crossfit facility and so may fellow crossfitters!!

Meant to say so MANY fellow crossfitters!

#61 Ricky,

When I hear pain radiating out of the shoulders to the elbows I think of possible cervical spine involvement. Could be simple tendonitis, but it's really impossible to dx over a message board. I recommend seeing a good orthopaedic doc and possibly a physical therapist with training in the McKenzie Method (I like that method because it emphasizes education and individual management strategies instead of reliance on a medical practitioner). Most importantly listen to your body and figure out if you just hurt or are actually injured. Wish you the best.

Jamie

70#
75
80
85
90
95
100# (tied my last PR)

Day behind. Will do tomorrow if schedule allows.

Tabata FGB, as Rx'd (first time), 30.

Props to ANYONE with a 300+ FS, regardless of BW. Verry cool.

75x10/115x5/155x3
185x1
195x1
205x1
215 fail
205x1
210x1
215x1
220x1

135
155
185
195f
165
175
175

Cindy x 23, 5K MSL

28m/170

245
275
295
295
300
295
295

previous pr was 275

Okay, last week coach jumps on MT for (among other things) talking about XFit as being injury producing.

This week, we're bragging about XFit's workouts being so effective they can cause injury.

??

185x1x7(all the weight i could get my hands on today)
All cleaned from floor 2 sec pause at bottom.

Jon and Jamie aka the JJ's,

Thanks for the information. I believe I strained the tendons when finishing cleans with heavy weight so Jon I belive we share the same injury, if not the same not so form on heavy days that leads to injury. I will try the massage first (no worries there) and then move on to the MD. I have never heard of the McKenzie Method but very much want to look into this. Meds are not something i don't enjoy and I would rather work through this if possible. I thank you both for your help.

Ricky
Richmond

correction...

"meds are something i don't enjoy rather than "Meds are not something i don't enjoy"
sorry about that.
Ricky

cfwu X 2 + 1.5 hrs basketball this morning.

Will add this to tomorrow unless it's another WOD like yesterday...

#86 Erica B, who's bragging about getting injured? It happens to the best of us, it's just something you have to learn from...

What album is that on that video?

I need to spice up my track selection

cfwux3
80,90, 95X8

135
155
185
185
195
205(PR)
215(PR!!)
135 x 10
Next time will have to start a little higher, felt good though. Increased wrist flexibility has helped my form a lot.

as rx'd: 90k,95k,100k,105k(pr),100k,100k,100k

241,261,265,270,275,280,285(f)

bwt-165

pre-amrap hspu's+amrap chin ups-19+40=59
post-30 man makers (30 lbs/h) for time-4:26

As Rx'd.
155 lbs.
175 lbs.
185 lbs.
195 lbs.
205 lbs. (got stuck and needed help off the dynamax ball)
190 lbs.
195 lbs.
Legs and back are shot from yesterday. Really embarrassing to almost cry after fight gone bad to getting stuck on top of the medicine ball during squats. All in all a really discouraging couple days.

happy rest day everyone.

45 / 181 (gotta work on this)

CFWU x 3

Since I got 'talked to' by the fitness instructor last time we did Front Squats, I went with free weights (instead of Smith machine). Since I can't clean that much safely, went with higher reps but good form and deep squats. Felt real good considering the beating from yesterdays Tabata FGB.

7 sets of 115# for 6 reps each set

finished with 50-40-30-20-10 reps of back extensions and sit-ups

44 / 198

135.185.185.185.205.225.225

CFWU X 3

Fire Department (Breckenridge, CO.) annual physical and Red Card test: 3-miles in 45-minutes with a 45-pound pack. Time: 41:01

WOD:
65 X 5 for form
95
115
135
135
155
165 (f)

I’ve hit the 1-year mark with Crossfit. I’m 42-years old, and I’ve tried several different workout programs over the years such as Body for Life, firefighter based workouts from websites, books, and other firefighters I work with, but Crossfit has - by far - been the best program to prepare me for the job on and off duty!

Thanks Coach!

195/195/195/205/205/205/205

Last 4 all PR, considering this was my first time doing heavy load Front Squats. All I can say is after doing 3 warm up sets with 135 and focusing on form, it made the heavier loads much much more comfortable to work with.

I can barely get out of my chair now!

BW 180 Age 23

185
205
215 (fail x 2)
205
205
205
215 (fail)

28/M/185
CFWUx3

135
155
185
205
225
235
245 (PR by 30 lbs.)

Erica #86,
Coach isn't "bragging about XFit's workouts being so effective they can cause injury." He's warning about them. If you can't over-do it, you're not working with potent material. What didn't make it in the video is Coach's common phrase, "Men will die for points, but please don't."

Anyone new to CrossFit needs to ramp up the intensity carefully. Obviously, the more exposure to high intensity functional movements you have, the steeper the ramp will be. But caution, patience, and prudence are in order.

Front Squats:

135
155
185 barely
185 nearly dumped it.
175
165
155
155

exhibiting and feeling the effects of the last 2 WODs.

M/30/191
CFWU

Front squats
185#x5x2
225#x1x7

Time was limited, not enough recovery to push higher.

32/5'11"/195

30-Minute Tempo Run: 2.78 miles

Front Squats:
130, 140, 150, 160, 170, 180, 190 (PR)

Followed with:
Deadlifts: 3x10 at 125lbs

front squat 5x45, 3x95 as a WOD specific warmup; then 1x145,145,165,175,195,195,205. #205 is my pr and I didn't feel like going past it today. I finished with some shoulder presses, a bete noir of mine. 5x45,65,85,95,95, then hang cleans 15, 12,9x95 with some pullups thrown in as well. Thanks, Coach! BW:172, Y/A:58

I was very sore today in my hammies and abs.
I did a very moderate WU.
Warm up sets 45x5 95x5 135x5 185x2
Work sets 205x1x7
Felt good. Attacked the bar. Last time I did FS I only got to 155lbs. My core stability and flexibilty is getting much better.

worked up to 201
flexibility still a major issue preventing getting a higher load at this point.

pre: amrap hspu/chins = 15/23
post: 30 reps for time of manmakers with 30#/hand=10:17
brutal!!!!!!!!!!
thank god for a rest day tomorrow cause my body is toasted head to toe.

38/5'10"/ 198 lbs
CFWU x 3
FS As Rx'd
115 x 10
135,155,175,185, 205,215,225* (*not low enough)
Man, my wrists hurt like hell. Good form on all except the final rep. Will start higher next time.

5K easy tempo run 24:15

185x1
205x1
225x1
235x1
245x1
255x1
265x1
LBS

205
225
235
245
250
255 short
255 better i think I really p&*$y out when it gets heavy its all in the mind. I found myself saying 3-2-1 GO before the heavier sets.

135x3
205
225
235
235
245
255
255

good day to focus on form

highest wt ws 225lbs lower back sore from yesterday

225 x 10
315
325
335
335
335
340
340

41yom / 149

CFWU x3 x15 (minus OHS)
WU FS - 45# x10
WU FS - 95# x5

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

Post -
Box Jumps 24" 1 minute effort / 30 sec rest x3 (worst num of reps was 22)

Worked up from 196 to 242.5, which I think/hope is a new high for me.

Pre-max HSPU, 10sec rest, max chins= 15 & 28 (arms dusted from yesterday and frickin' grip died again)
Post-30 Man Makers with 30lb dbs= 6:38 (disgusting, vile creation)

Oh rest day deliver me from evil, I feel like I've been hit by a truck.

still trying to ease into crossfit, so i don't dare do today's wod after yesterdays fight gone bad, Disappointed in myself I know.

me and doc pallis

cfwu x 15 x 1 (mp: x 25 x 2)

155
155
155(ct 175)
155(ct 175)
155
155
155

cfwu x 30 x ct

Nicole: 100, 110, 120, 130, 140, 145, 150

CFWU x2

WOD done on a smith machine so numbers are probably inflated.

125x3
145x2
155
165
175
195 VERY DIFFICULT
195 VERY DIFFUCULT not full rom

21/m/145

CFWUx2

45x5
95
115
135
155(previous PR)
175(!)
185(!)
195(! new PR)

holy shit! Adding a few light front squats during warmups really improved my form. Torso upright nearly the entire time, no wrist pain! Went just below parallel, will work on going A2A for next time.

added a set of 65lb Tabata SDHP to make up for my poor performance yesterday. Was planning a half tabata FGB but after the SDHP, I had to call it a day. Really need to work on metcon.

cfwux1

Nov 23rd, maxed out at 55x3 reps
Jan 14th, 40x2,50x2,60x2,65,70,70,70 kgs
March 27 50,60,65,70,75,75(f),60,70,70 kgs
Below parallel, deep squats.

Quick question. When you do the Samson Stretch, are you actively "Lunging" from a standing position, or are you just stretching from the down position??

22yo/m/215#
Cfwux3

front squats
225x1
255x1
265x1
275x1
295x1
305x1
315x1

#122 AlanR-try and stay away from the smith machine it is not your friend

M/48/5'10"/174

Front Squats

1 X 135
1 X 185
1 X 185
1 X 185
1 X 185
1 X 205 (PR)
1 X 205
1 X 205

23/m/175#

135x1
185x1
225x1
225x1
245x1 - failed
235x1
225x1
225x1

grr.. front squats feel good with form, but couldn't get past that 235#

First time doing 'heavy' front squats
225-245-245-225-225-225-225
Form wasn't very good at 245, wasn't deep enough (still below parallel, just not ATG), so dropped it down to 225.

Hi to Jay and the other Crossfitters at Stad!

It's like serendipity man! The day that the insurgency article is published, I get tasked to deliver some Crossfit to my unit! I put them through a variation of Micheal. They loved it, and I could tell that they loved that feeling of "I'm glad that there are no stairs between me and my car" or "I'm glad I don't have to shave my face right now . . ." Starting small, and visible. delivering a "working knowledge" of why it works and why intensity will bring lasting fitness over passing scores on the APFT. It's early, and my rotation is nearly over, but I think there are at least a few seeds planted on our little corner of the earth . . .

Tarheel 2-0 out.

Executed the Front Squat WoD as follows: (1 x7 sets)
-185, 205, 205, 225, 245, 245, 245, 255, and a PR set at 275. (unfortunately, this had to be done on a Smith machine, therefore minus ~ 28lbs per set)

CFWU x 3

135-155-165-165-175(fail)-155-165-165

10 pullups.

wrists feel weaker than legs.

Really just trying to figure this workout out. I've been on again/off again with CF for about a year now figure that posting is the first step to really commiting. Had trouble with the grip and had to resort to the "body builders" method, I'll continue to work on the shoulder flexability.
115
135
145
150
160
165
175 Form broke a bit here.
Body Wt 180

225
235
245
255
265 (pr)
265
265

m/39/5'5/69kg

70kg
80kg
85kg
90kg
95kg(PR)
100kg miss
95kg

30/m/200

Bike to gym

CFWU x 1 (in a rush today)

135 x 3
175 x 1
205 x 1
245 x 1 (failed - got carried away)
225 x 1
245 x 1
255 x 1

1 bar MU to go

155
175
185
195
205! (form slightly shaky, slight rounding our of hole)
185
185(f) lost focus. didn't hurt to practice dumping.

big pipe: bw 185

205/235/255/275/285(PR)/285(f)/265

working my dead butt back into a wod routine, don't know why I left it, but back and ready to recommit!!
bw 228 37 yo male
1 x 115
1 x 135
1 x 185
1 x 205 (form a tiny bit sloppy)
1 x 185
1 x 135
finished off with a set of 8 at 135

185,195,205,215,225(pr),205,205

18/M/185

135-1
185-1
205-1
225-1
245-1
265-1
spent after that.

185-205-215-225-225-235-235(f). Squats to a ball. Almost dumped the last rep. Held on, but it was ugly and not to full depth (didn't get to the ball).

Neil(49)165 & Ellie(52)112

Neil

1000 mtr rower + cfwu X 2

Front squats

Warm up sets; 10 X 44; 6 X 88; 5 X 132; 3 X 176.

1 X 198
1 X 220
1 X 242 PR
1 X 253 PR
1 X 264 PR
1 x 275 PR was an absolute max effort, it was as close to failing as you can get and still make it.
1 X 242 Failed! Legs completely gone. No power left in the tank.

Ellie

X/trainer 5 mins warm up + CFWU X 2

5 mins squat therapy.

Front squats

Warm up sets 5 X 40; 5 X 50

1 X 55
1 X 66
1 X 77
1 x 88
1 X 99
1 X 110
1 X 110

All sets PRs

The squat therapy made all the difference, as Ellie was really struggling with squats, especially front squats. The most she had managed was 44lbs. This was due to mainly a lack in confidence and poor mobility. The squat therapy really does work. Try it!

Bwt: 133

Pretty fried from yesterday, only did 6 sets

185
205
205
215
225
225

M/24/150#

CFWU

135#
155#
155#
175#
175#
185#
185#

worked up to 205 (pr) Should, could have gone heavier.

35/M/205
135
185
195
205
205
205
205

32/F/138
40
50
60
66
70
76
76

16/M/220
115
135
185
195
205
215
225

Misread, did front squats

315,365, 3@405, 315,1X5 @315

#148...it was front squats...you mean you did back squats?

bwt-146
cfwux3

135x3
175x1
195x1
205x1
215x1
225x1
235x1
225x1

40/M/211

185 x 2
205 x 2
215 x 1
225 x 2 (form wasn't all the way down on last one)

50/200/75"

135-155-175-185-205-225-185-135

M/29/5'7"/65kg

Yesterday and today. These are my second and third WoD's, looking forward to the rest day tomorrow!

Tabata fight gone mad.
Wallball --> DB Thrusters at 9.5kg (too heavy, wrecked the push presses). Rowing --> Burpees
Pushpress/DLHP 23kg, Box Jump 18"

Total = 22.

Front squats in kg (first time front squatting):
35.5/45.5/50.5/53/58/63/65.5PR

34/180

155,165,175,185,190,200,205

22/m/165
135-145-155-175-185-205-205x1
would've gone higher, just didnt have it mentally today

Howdy,
Work{squat 105kgx10; DB PCx6 (60#er's); and Pushupx8 (+44#'s; feet slightly higher than hands on DB's)}x5.
Duration 15:32
Bdw. 86kgs...

22/m/185

First WOD! Hope to be here a long time.

5x95
2x145
1x195
1x205
1x215
1x225
1x235
1x245

a. 45 lbs x 10
b. 45 lbs x 10
c. 135 lbs x 5
1. 155 lbs x 1
2. 185 lbs x 1
3. 205 lbs x 1
4. 225 lbs x 1
5. 235 lbs x 1
6. 245 lbs x 1
7. 255 lbs x 1 (depth not great)

Workout #1- 1000m Swim

Workout #2- PT Knee Exercises

WOD
DJ 185-205-225-245-275-305PR

Terry 135-155-185-185-205-225f-225f-205

L-Rod 95-105-115-125-135f-115-115

Terry and L-Rod, Good job. You 2 are picking this up quickly. Especially you Lynn, after doing yesterdays beatdown and too days all in the same day, I know you are going to enjoy your Rest Day. Set a new PR, finally.

Get some, Go again!

Got up to 225 lbs.
Not sure how it compares to pr.

BW 70kg
70kg 1
80kg 1
85kg 1
87kg 1
90kg 1
95kg 1,1,1(last Single not as deep as it should be)
2min Rest

44/175

10 x bar
5 x 132
2 x 154 and 176
1 x 198, 220 and 242
F x 264
6 x 132

Having alot of trouble doing any strenuous exercise. I was benching 1 month ago and got a severe headache, now I get a headache immediately upon performing strenuous exercise. Any experience with this?

27yo 200lbs

CFWUx3

225
245
275
295 (old pr)
315
335
345 (new pr)

315x3 front squat
95x25 overhead squat (continuous)

135
155
175
185
195 (decent form but hard esp after tFGB)
195
155 for confidence

Not sure what PR is. Calves hurt from kip-ups. First successes on Sunday.

Tariq

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

135/155/165/175/185/185/185

Hey-

Highland practice: Stones, weights and tire throw

WOD: FS
135x5
225x3
275x1
285xFail
225x3
245/255/265/275/280/285 x 1

Xtra: Hammer winds

-K

M/28/225#

WOD as Rx

225
245
265
275
275
275
300

135-185-185-185-195-225-245 135x10

Today :

100
115
115
125
125
125
125

20 Male 178 lbs

I have a habit of rolling back and putting pressure on my Toes instead of heels. Anyone have tips?

Thanks

26yom, 170lbs

225
245
275
295
305
315
325 (failure)

I've asked this before, but I can't recall the response--I'm assuming all lifts are done without a belt?

first time front squat, concentrated on form and having some difficulty
135
155
185
205 not so sure about the form
135
135 trying to practically sit
135
did 225-but form looked like crap

BW 155

135
145
155
165
185
195
205

BW 155

135
145
155
165
185
195
205

Did these without a rack:
115
135
185
205
215
225(f)
225
PR by 50 pounds. Pretty happy with it overall.

deadlift:
175 x 5
175 x 5
180 x 5
185 x 5
185 x 5
shoulderpress:
85 x 5
90 x 5
95 x 5
90 x 5
90 x 5

5 rounds:
hillsprint
10 wallball
5 pullups one hand on rope
5 suplex with heavybag

CFWUx3

115-115-115-120-120-125-125

Erin

20 yo, 6', 160 lbs

warmed up with 75.

95
115
125
135
135
145
155

*great* video. I am soooo happy I took a minute to watch it.

see you tomorrow, FS: goal of 275#

First WOD. Still in recovery from patellofemoral pain syndrome, so I kept it light.

4x45
3x95
1x105
1x115
1x125
1x135
1x145
1x155

BW 59kg

25, 30, 35, 40, 42.5, 42.5, 45kg

4.2 mi jog 30 min

CFWUx3

7x5 @135 (doc's orders... no 1rm for 2 weeks)

First time back after 1.5 weeks off (lingering cold). Did not feel good going in, but forced it anyway...

CFWUx2

225x1
275x1
275x1
275x1
275x1 (failed)
275x1
225x1
225x1

Did 5 consecutive straight-legged reverse pikes (not sure exactly what they're called) on pullup bar - new record. Then did two sets of 10 knees-to-elbows to finish. Stretched.

form was very good w/ 225, but started to hunch back forward w/ 275. Also, need to eat more next time - felt a little light-headed tonight.

28/F/105#

double WOD today.

started with Tabata Fight Gone Bad

wall ball, 12# ball: 8
SDHP, 50#: 7
20" box jump: 9
push press, 50#: 7
double unders (no rowers at my gym): 3

FGB score: 34

5 min rest

Front Squat:

65x1
70x1
80x1
85x1
90x1
90x1
90x1

Front squats cause werid pain (feels tender and very tight) the following day, in what i'm guessing is my left vastus medialis or sartorius. Usually sore and tender for about a week and I have to skip squatting, jumping and running. my trainer watches my form and oddly enough I never experience it after cleans, or back squats, and very seldomly on OHS...werid and annoying. guess i'll be icing tonight...

225 245 255 260 265 265(barely) 245. Next time I'll start higher, I think I could have gotten 275. I'll take it, though...Followed up with some OHS work and 50 dips.

CFWU x 3

first time with front squats...flexablity definetly an issue

135x3
185x3 (very painful on wrist/shoulders/elbows decided to stay at 185 for singles)

105,110,112.5,115,117.5(f),117.5(f),117.5(f) -PR!!

pre: 70 second handstand hold followed by 5 hands off bar jumping pull ups.

last time: 85,90,95,100,105,110,115(f)

cfwux3rds 10reps of ohs,pushups,situps unanchored, dips,handstand hold 15secs, kipped pu's
singles of front squat
185/225/245/255/265/280 (new pr+5)/285 got interrupted right as I took it off the rack lost focus/ 225x5

bwt 240 age 31 and i am really really sore after these past two days. can't wait for the rest day tomorrow.

I just started xfit yesterday. FGB liked to kill me. I used to weight lift and box a good bit before Hurricane Katrina washed my gym away, and havent been to the gym since. Any way today I did:

45
95
115
135
155
175(almost lost it)
155

I hope to continue this. Xfit seems to be what I have been looking for for a long time.

Not a good day

185x1
205x1
225x1
245 Fail was 2 inches off the ball
245 Fail was 1 inche off the ball
225x1
225x1

135/135/135/145/150/150/150
in between:
db rows - 40x10/10; 60x10/10; 70x8/8; 80x6/6
ring dips - 8/10/12/12

32, 205
CFWUx2 (minus OVHS)
FS 95x5
WOD as rx'd
155x3
185
205
225
245
265
275(PR)

front squats didn't work out. i did up to 155lb, but then i started getting a sharp pain in my chest when i was putting the bar back on the rack, so i figured i should quit.

later that day i did some back squats to make up for it. something like

135x5
155x5
185x0
185x2
200x1

45 yr old
205 lbss

335x1
325x1
315x1
315x1
315x1
305x1
275x1

30yo, BW175
CFWUx2
Front Sqt. 185, 205, 215, 225, 235, 240, 245

42yom 160#

cfwu x 3

115/135/155/165/175/185/155

Today was my first time attempting front squats. and it didn't go well at all. i kept feeling like i was gonna fall over. and i'm not very flexible, so it was uncomfortable.

DJ joins the 300+ club. Nice!

255/ 255/ 275/ 275/ 285/ 285/ 285

26yo 6'5" 210 lbs

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

Not comfortable with heavy weight for front squats, probably have to work on technique.

39/195

125
145
150
155
140 (FINALLY GOT THE GRIP RIGHT HERE)
155
165
175

Now that I've got the grip down, I'm going to start at 175 next time...

also
30 dips
30 pull-ups
30 sit-ups

Warmup:
Burgener Warmup x 2 (once with dowel, once with 45# bar)
45# OHS x 10
135# FS x 5
165# FS x 3

WOD:
175#
185#
205# (pr)
215# (pr) - had to work a little for this one, but it was nice and deep
220# (F) got caught 1/3 of the way up, couldn't fight through it
220# (F) same as above, only less fight left in me
200#
200#
205#

I was very happy with today's results. I took my PR up another 20#. I'm sore as hell, but this has been one of my best performing triplets (three WODs) since I started CrossFit. Thanks again Coach!!

Forgot to mention:

Took 3-5 minutes between lifts.

Age 29
BW 165

Jeff-@ work-185-205-225-245-255(f)-225-250(f)

30/m/185lbs

Warm up with basketball
FS 10x45# 3x115#

1x185#
1x205#
1x235# Fail(dropped to 185# and did from ATG up)
1x235# Fail(same as above)
1x225#
1x225# Fail (same remedy as above)
1x205#

Unfortunatley my horrible dial up didn't download the form video in time for the WOD and now watching it I know I had my head down too much causing my back to roll. I think I'll get 250# with good form. Can't wait for next time.

28/F/160#

CFWU x 3

Warmed up with 45, 65

85
90
95
100
105 (sketchy because my forearms were getting tired)
95
100

I hadn't done front squats in ages, and my inner quads are hollering at me from yesterday's WOD, so I thought I might hover around 85 (an easily doable weight). I'm pleasantly surprised.

Burgener warm-up x3
2x5 Goblet squats (30# and 45#)
2x5 Front squats (45# and 95#)
1x3 Front squat (115#)

First time 1x7 front squats, 3x7 PR is 145

135
155
175
185
185
175
175

Wt: 215#

As Rx'd

135
155
175 (PR)
165
165
165
175

bw: 186

As rx'd: 135, 155, 175, 195, 215, 225, 245

95x5
135x1
165x1
185x1
205x1
225 (fail)
215x1 (pr)

age 40
bwt 210#
3-135
1-185
1-205
1-225
1-245
1-255
1-265
1-275
all squats were very deep.

cfwu x 3

135x2
155x1
155x1
185x1
185x1
185x1
185x1
all a2a

Hurt back last time doing heavy fs, wanted to work form. felt back arching on the way up on a couple but over all felt good.

Trying to catch up on missed workouts:
3/19 WoD - 4 rds of 400m w/ 2 mins rest in between each.
Rd 1 - 1:14
Rd 2 - 1:15
Rd 3 - 1:22
Rd 4 - 1:26
Man, that hurt. Bad.

3/23 WoD - Weighted pullups
1-1-1-1-1-1-1
1/3 CFWU
75-90-115-115-125-135(barely)-135(eyes to bar level only - not quite)

M/6'2"/198lbs/29yo

215
215
220
225
230
235
235

185-195-205-215-225-235pr-245pr

Brandy 75,85,95,105,115,125,135
was a great work out. need to go deeper in squats. So I will next time drop the weight and work on form.

As rx'd:
60kg
70kg
80kg
90kg
100kg
110kg

33 / 228#

215 / 225 / 230 / 230 / 235 / 235 / 240

Last time:

145 / 165 / 185 / 205 / 225 / 225 / 225

37 bw190

135,155,185,190,195,205,215(pr),225(fail)

Felt more like a wrist workout than a leg workout. Weight limited by wrist not legs.
95,195,115,125,135,145,155

J

i did 135 pounds it looks like i can do a lit bit more next time. juan

Slow day

10 rounds
Row 250 M
3 Handstand Push ups on boxes

3 rounds
1 rope climb (no feet)
1=>5=>1 Hypoxic KB swings
15 GHD sit ups

Bridging and sandbag holds with Connor.

--

Front Squat 1rep max:

140
150
160
165 (f)
160
155
155

--

did ohs instead today. did not have a rack available. Ok though, needed practice on ohs so did 7 sets of 5 at 75 lbs.

36/m/179#/5'4"

Front Squat 7 sets of 1 max effort. It's been a while since I've done heavy front squats, this was fun.

155;185;225;235;245;275 pr;300 miss(got too far forward and had to dump it)

By the way, my weight has stabilized but my pants are becoming looser. Thanks coach.

M/26/181
CFWUx3
Front Squats
1x185
1x205
1x225
1x245
1x255
1x255(f)
1x225

Second day with CrossFit.

First time for front squats, so I took it easy. Gonna follow up tomorrow to get pointers on my form.

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

So I guess that's a PR :: grin ::

#127 Mike thanks for info (re: smith machine)
unfortunately the ymca I go to doesn't have a squat rack, and I feel unsafe trying to pull the weight from the bench racks.
I'm working on creating my own garage gym though.
Again your comment is very welcome
-AlanR

1x135
1x145
1x155
1x165
1x175
1x185 pr
1x195 failed
1x190 pr

CFWUx3
8x95
3x135
1x185
1x205
1x205
1x205
1x205
1x205
1x205

First time doing front squats without crossing my arms over the bar. A little taxing on my wrists, but it felt good.
1. 135(different form started too light)
2. 175
3. 195
4. 225
5. 245(pr, barely got it, but maintained proper form)
6. 225
7. 225

22/m/165#

1x135
1x185
1x195
1x205
1x215
1x220
1x220

need to work on form

40yom,72",200

135,185,185,185,205,205,205

Today helped a friend go through "tabata Fight gone bad" (time keeper) and then went through 2 rounds of Michael in 13:45. Ran out of time to finish. Have a good day.

M/198/42
Don't squat much and never really tried front squats. Had trouble with the hand position but that video on good bad form really helped. http://media.crossfit.com/cf-video/CrossFit_FrontSquats.wmv

1X135 - hand position, rack position hurt
2X135 - still trying to get hand position right
2X135
3X135 - hand and drive felt more natural
2X185 - PR.
1X205 - PR
1X185

115
125
135
145
155
165
175 pr

33m/185#/6'/CF62

CFWU x 3

WOD: Front Squat

145,155,165,185,195,205,215(pr), 225(f)

Thanks Coach! I needed this pr.

#229 AlanR--

I just built a squat rack out of galvanized plumbing pipe from Home Depot. Send me an email if you would like to see pics. They cost less than $100 and I've been using them for about 2wks and I love them.

45/145
2/3 CFWU
45lbsx10 WU
65lbs x10 WU
135-155-155-165-155-155-155
form was off on 165
Regards,

135-155-165-185-205-225-245

95/135/185/205/225/235/225

Sixth rep's form was bad; weight shifted forward and I nearly dumped it.

BW=150

155/175/185/185/195/205PR/200

-D.

25 m 195#
5 x 135
1 x 205
1 x 205
1 x 205
1 x 225
1 x 225
1 x 225
1 x 225
Don't think globogym would have appreciated me dumping the weight if I pushed for a PR...good news though Crossfit Nashville is coming soon. Found some fellow CFers at globogym yesterday...good news as well

Fronts squats are iffy for be, because it feels a bit awkward. Have to get used to them.

b/w=180lbs
Ht=5'11"

1x135
1x155
1x185
1x185
1x185
1x185
1x185

Handstands in b/w sets.

I felt I could have done more!!!

165/M/liverpool UK

1x110
1x132
1x154
1x176
1x187 [pr]
1x176
1x176

form went a little wobbly on the way up on the 5th - still a deep squat, just felt like on the very limit hence went 5kg lighter on the last 2 reps.

Russ - (185)(205)(225)(245)(275)(395)(325)

Justin - (185)(205)(225)(245)(265)(275)(285)

then weighted pullups 1-1-1-1-1-1-1

both did the same: 35-45-55-65-75-85-95 (with DB's at ankles).

age 30, 178#, 5'10"

cfwu x 2
155,165,175,185,195,205,215(pr)= all strict form.

b/w=180lbs
M
Ht=5'10"
Wt=155

1x185
1x225
1x245
1x265
1x275
1x285
1x295

All sets done starting from the bottom position at parallel

135, 155, 175, 175, 185, 195, 175

37 yoa male
187 lbs

185
205
215
225
235
235
235

CFWU
99, 101, 121, 121, 145, 145, 145

First time trying front squat. Having flexibility issues getting my elbows high enough.

Few practice sets (of 10) with empty bar to try the movement, then:

Steve 95, 115, 135, 155, 175, 195, 205

Sarah 30, 30, 30, 30, 30, 45, 75

M/232/45
205,225,225,225,235,235(f),205,225
Better form than last time...

42/M/170

140
170
180
190
200
210
200

Age: 24
BW: 185

115
135
155
165
185
215
225

25/M/200

CFWU
Front Squats: 225, 225, 245, 245, 265 (miss) 245, 255, 265

followed by weighted pullups from a few days back
BW + 100, 110, 120, 125, 130, 135 (about 1" short of a full pull), 130

hspu practice

BW: 178

185 x 1
205 x 1
225 x 1
245 x 1 (pr)
255 missed
205 x 1
205 x 1

18/M/170

135x1
155x1
165x1
175x1
185x1
195x1
205x1

Charity-121-131-141-151(pr)-141-141-131

27/M/168

Upped the reps to work on form.

95x3
135x3
185x2
155x3
165x3
175x3
175x3

Peaked a little early.

155/165/175/185/195/205/215-fail

4 sets x 5 weighted pullups @ 50lb.
4-5 mile run

95/115/125/130/135/140/145

31 yom / 183#

155x5
185x3
225x2
235x1
245x1
255x1
265x0 (f)

all reps a2a, snatch practice and rowing beforehand.

CFWU 3X15 chp 3x7,8,10
FSqt [need trust in form]
A2A warmup 100# x6
115-4x1
135 3x1
Fail to get A2A/ finish w/ A2A 100# x6

OHwalk lunges 2x20 (15,20#)
one leg sqt (3x10)
situps 3x25

47/165
Ended at 225(pr)

21/m/155
185
205
225
245
265 (pr)
255

26yo/M/68kg

Front Squat 1-1-1-1-1-1-1

75kg-80kg-85kg(PR)-87.5kg(PR)-90kg(PR)-92.5kgF-80kg

29yo m 207lbs

245x1
255x1
265x1
275x1
275x1
285x1
285x1

Some big # out there!
46/M/195
205
225
245
255
265
275
285 f

Age 34
BW 145#

165, 170, 175, 180, 185, 185, 185

up to 155 for two sets. Limiting factor is pain on the right clavicle, but it's coming along.

185, 205, 225, 245, 255, 255, 255

Followed with bench press:

225x8
245x3
265x3x3

37/M/190-Syracuse NY

135/165/185/215/225/245/275(pr)
Form felt really good today...the bar was killing my shoulders though!

worked up to 100

Ran 2 miles
bw 150
last two sets 155(pr)

135
185
225
245
265
255
255
My knees wanted to cave in on the last three sets. really had to try to keep them out did only a fair job. Good depth.

155
185
190 PR
195 PR
205 PR
fail 210 (got greedy here)
190

160#/33yom

CFWU x3
WOD: Front Squats 1-1-1-1-1-1-1
45 x5 (WU)
135 x3 (WU)
195 x1
205 x1
215 x1
225 x1
235 x1 (PR)
245(f)
235 x1
235 x1

Front Squat:

147 x 1
157 x 1
167 x 1
177 x 1
182 x 1 (pr)
187 x 1 (pr)
192 x 1 (pr)

Finished with amrap burpees with push-up and jump in 30 seconds = 11
Followed by forward roll practice.

As Rx'd-

95 to 205 (+10)

Not low enough on 1st attempt at 205, better on the 2nd.

J: 195, 225, 235, 245, 255, 260, 265(pr)

155
175
175
185
185
185
185

30 bw155

got up to 270 and felt really good, felt like I would have been close to 300 today but we got a water rescure call and I did not get back for a couple of hours. Was going to try and do it again, but did not get a chance

As Rx'd
205
215
225
235
245
255
265
Tried to do 275 for an 8th set but failed.

135, 155, 165, 165 (form on the first one felt shaky), 170, 175, 180 (PR).

Form definitely deteriorating on the last few--hard keeping my chest up.

10 min ellip wu 16/16. wod = 10x95, 1x95, 115, 135, 155, 175, 195, 215. all a2a. ran 3.12 mi in 27:18-most at 7 mph.

cfwu x 3

155
175
185
185
185(failed)
175
175

Mediocre, but then again never tried fsquat with more than 140, and that was a couple years ago.

Finished with 2x2 of bw bp and bent rows(200lb)

Clavical Sternum seperation

changed workout to:
3 rounds of:
30" box jumps X 50
50 situps
50 walking lunges

CFU
185
195
205
215
220
225
225

BW 160
155
165
175
185
190
200
185

Age 51/BW 240#
front squats 7 x 1 (105/125/145/165/175/175/175); finished off w/OHS ladder @ 95# (5/4/3/2/1). Looking forward to the "Filthy Fifty."

Are you guys taking the bar off of a rack? Or are you cleaning this and then doing the squat? If you are not cleaning,...then should this be done??

115
135
155 - fail
135
145
145
135

BW 184

135
145
155
165
175
185
135 (to reassure form)

185,195,205,215,225,235,245

Due to lower back problems I had to stay with lighter weight. My front squat is 40 lbs below my PR. I was just happy my low back did not give me any pain.

155
185
185
185
195
195
185

Had to shuffle a couple things around cuz I'll be gone friday, so I did this after the filthy fifties today.

Never done ME front squats, built up to a 1RM.

Warmup, 135-155-170-185-185-195

Did 185 twice and cut off the last set because form was breaking down, was having a hard time keeping torso upright and elbows up.

Started at 135lbs. and maxed out at 205 lbs.
Can do more next time (back sore and spasming)

Did this on 3/29 to catch up on WoD's. Been doubling up and finally caught up with me. I was crushed at the end of set 5.

OHS w/ broomstick for warmups. Then 3 x 45lb, then 5 x 135.
225-245-275-295-305-310(f) and that's all she wrote. PR is 315 and I'm sure I've got a little more in me, but not today.

CFWU x3
135x5

185
205
205
225
225
245 fail
225

95 x 2
105
135
155
185
205 fail

22M 195#
first time doing front squats...
115
135
155
175
205
225
235 (f)
215

30yom, 185#

first time doing front squats, and it was a little awkward... I switched between crossed arms and shoulder-width apart and still not sure which I like better. Also had to do the first 3 sets on a smith machine as the ONLY squat rack in my pos gym was taken and I had to get going:

CFWUx3
(all weights on smith machine adjusted)
170
225(f)
175
175
205
215
225(pr)

135
155
175
185
185
195
205 fail
200 fail

5'8" 164lbs

185, 185, 185, 205, 235, 235, 255

First time testing myself with Front Squats, have only ever done deep front squats with about 35lbs a side.

BW = 165 lbs

95->185 lbs

BW = 165 lbs

95 -> 185 lbs

sousadvocate

BW: 78

95
105
105
105 (not quite full depth)
90
95
95

Age: 37
B.W: 161
WOD: 135
185
205
225
245
245
185

done on Friday, 3/30
CFWUx3

95x10, 135x5, 185x3
205-215-215-215-215-225(PR)-225
135x10

CFWUx3

95-105-115-125-130(f)-130(f)-125-120-115

Subbed back squats.

180-190-210-230-240-250-260(pr).

165# male; 5'9", 28yr

185
205
225
245
265
275
275

Warmed up by working up to 225#

250
260
270(PR)
270(f)
250 - hard !
250 - really hard
240

CFWU x 3
95 x 5/ 115 x 3 WU

135
155
155
155
165 PR
175 PR
185 PR

Even 185 felt good. Probably more there next time.

m 34 bw 161

over bar pull ups and rowing to warm up
45 x 5 warm up

95 x 3
115 x 3
135 x 3
135 x 3
155 x 3
155 x 3
155 x 3

Competition depth form. Could have gone heavier, but trying to work on depth and form with all squat movements.

Ended with over bar pullups as muscle up training. I'll get a muscle up very soon.

135,175,180,185,185,185,185

185
185
185
185
185
185
185

95
115
135
155
165
175
185
185

started waaay too low

37yo 168lbs

CFWU x2

front squats, concentrated on form--past parallel

135, 155, 175, 155, 155, 155, 155

CFWUx1

30 knees-to-elbows

95
135
185
205
225
230(pr)
205
M 38/194

Jen: 85, 95, 100, 105, 110, 105, 105
Paul: 135,145,155,175,185,185,185
Andy: 135,145,155,175,165,165,165
Damon: 135,145,145,145,155,155,155

WOD

135,135,135,135,135,135,135

Never done front squats, focused more on form.

bw 148#
185,185,195,195,200,200,195

Age - 32
Ht - 68"
Wt - 210# (14.7%)

CFWU(15)x3 - 15:10 (8 pull-ups, 15 elev. HSPU)
Rest

WOD - Front Squats 7x1

0x3, 45x3, 135x2, 225x2, 235#, 245#, 225#, 225#x2, 225#x2

Man did I mess up. I thought I max'd at 285# last time, it was 245#. Not smart on my part. Wasn't feeling it on form so dropped down to 225 and should have gone down more.

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

Jan 14, 2007

Weight 230# (22%)

WOD - Front Squats 7x1: 245# max

2 min. rest
45, 70, 95, 115, 135, 135, 155

First time. The grip is awkward. Form felt great until first 135. Repeated 135 and form returned. Failed at 155 by not getting low enough.

35 yom
207#
5'8"

135
185
205
225
245
275 (fail)
245

Did "angie" today as well after watching purchased crossfit dvd. Nice shots with the dog in there by the way. We all thought the dog was taking a s..t at one point. A friend I'm doing xfit bought it and a bunch of guys watched it. One of them, who never does crossfit, got inspired and went and cranked it out. He's an extremely fit dude who's a champion body builder besides. He did it alright but it kicked his ass. So I felt, as a crossfitter, I should do it as well. 13:40. But I only did 50 pullups. Only.

80, 110, 110, 120, 130, 130, 140

B W E F
44 / 202.5

135.135.205.225.235.235.250

************************ 03/31

135
155
165
185
205
225
225

@ 225/42

Still dragging a bit at the beginning of the workout.
Warmup sets:
45 x 10
95 x 5
115 x 5
========
165
185 (current best)
190 PR
195 PR
200 F Collapsed on the way down
180
180
185
====

95/115/125/130/135/140/145

36/M/196

CFWU x2
165
175
185
195
205
215
225 - PR!

Age 35
Bw 184

CFWU x2
185
205
225 (pr)
245 (f)
205
225
245 (pr)

135 x 5 x 2 Warm Up

185
195
205
215
225f
185
205
205

Burg WU, and other misc. WU

185x1, 195x4(5F), 185x2

2min rest - 195 is 10lb PR, and 4x.

6'2" 185 31

135 x 3

185 x 1
195 x 1
205 x 1
225 x 1
245 x 1 (pr)
225 x 1
225 x 1

On a trip to Portland, making up a week or so later...after the 7x1 Clean and Jerk WOD

BW 128

105/115/120/125/130/135PR/115

Good depth on all, really felt a tight core supporting me.

Got up to 315

disappointing.. need to work on upper body rigidness and strength

but 75 % of BS max... so that is ok

Took four days off for Easter. Felt strong today.
95#x1
135#x1
155#x1
165#x1pr
175#x1pr
185#x1pr
95#x3
I seem to be getting the hang of Front and Overhead Squats. Never did them before taking up Crossfit.

44, 5'11", 203lbs
205, 215, 225(pr), 235(f), 215, 225, 215

115 (poor form)
95 x 7 (good form)
ran 1:07:23

Ran 20 min. Stair 5 min (legs still hurt from betty)

135 (ouch)
95
105
115
120
125
120

Wipers 85# x10 x3

85x5
95x5
115x5
125x5
135x3
145x3
155x2

m/ 30/ 6-2/ 245

CFWUx 2x 10

145x 3
165x 3
185x 2
205x 2
225x 1
245x 1
265x 1
285x 1