August 26, 2008
Front Squat 10-10-10-10-10 reps
Post loads to comments.
"Baseball" by CrossFit by Overload - video [wmv] [mov]
Posted by lauren at August 26, 2008 7:00 PM
There's a picture of Obama doing pull-ups in Time magazine with a platform and some OLY stuff in the background.
I told my Mom that I know who I'm voting for now.
She said "Allison, he only did 3 pull-ups. C'mon"
Back to square one!
I'm kidding of course.. sort of. ;)
'Guam'-Great Picture! Hope you had fun out there.
Finally, no running! I love the squat!
Dude, I'am so jealous that you got to go to the Olympics. Right on with some front squats.
Hey wait! I know the back of that head! Nick??? Check you out.
SHould feel great after 300 squats today.
Bring on the pain!
Well that's nuts, I did 3RM Front Squats today because I couldn't do Murph...
yeah,My hands get a chance to heal... lol
Bring it on! lol
Lovely blue sky there in Beijing!
just think of it as more rest for the shoulder.
These always crush my core- and I have a new rip to heal, so this works out well.
Crossfit baseball? gotta get me some.
cool video. USA guy will be happy they used the edited version of that linkin park tune. no f*cks.
how high was the tire assembly?
great vid. great intensity. those tyre jumps are mad.
so happy about front squats. hopefully i can do more than 50kgs
Ive been destroying my hands doing pullups. Is it frowned upon to use gloves if only for doing lots of pull ups?
10s? Never seen that before.
Really looking forward to this.
Yikes....time for my twig lets to get into gear. PR of 95# if I'm lucky.
Tonight for fun at the station....
Pre: CFWU x3 minus dips/GHD situps
WOD: 5 rounds
1 pood kb swings x21
ring dips x21
crossfit wilmington baby! haha first time I've seen my town on here
That's funny, I was thinking the same thing when I watched the video :-)
Just had an It's-It ice cream sandwich, man those are good. Just insulating my muscles with fat in preparation for the squats. I mean, you gotta take care of yourself right?
#20, at times I wear gloves. I think people laugh at me more than frown at me; they're my wife's gloves and they don't have the manliest colors...
Obama doing pull ups nice that my boy,if only we can get him doing some tabata hahah
can wait for front squats,happy they put the wod up so soon i dont go to sleep till its up
Like an old fashioned leg day.
Don't wear gloves, calluses rule.
Ken C, shoulder is coming along; it survived Angie and that 800m/21 pressing WOD!
So, I've got 3 people from work who have committed to doing a workout with me tomorrow.
Could you guys help me come up with something fun for them to do?
They're of all different fitness levels, and I have limited equipment as follows:
1 Set of Rings
1 Jump rope
1 8-lb medicine ball
1 Barbell with no more than 150-lbs weight
2 each of dumbbells from 5-50-lbs
Place to run
Is there supposed to be a break between sets of 10? If so how long?
An absolutely cool picture! I like that CF shirt!!!
Is there supposed to be any weight on these or just the bar?
#20, IMO, do not use gloves. Enjoy your pain. You will not have gloves on in the real world most of the time.
You think Barry Bonds would like crossfit baseball
#29 Advanced person runs 1 mile for time. Intermediate runs 1200 yards for time. Newbie runs 800 yards for time. Walking lunges, each person carries DB weight according to fitness level. Squats, same as above. For both, if you're really nice scale the number of reps according to fitness level as well.
Person one jumps rope while person two throws the ball/plays anchor for the person three, who is doing sit-ups and throwing the ball back. Everyone rotates however many times seems adequate.
this workout reminds me of my meathead days.
Parents came into town and visited me and low and behold, I ate pizza tonight at about 930(even worse, double cheese), after destroying myself on murph today. WHAT A FRIGGIN WASTE, so what should I do to supplement todays workout of front squats, to burn off all the extra calories I consumed?? I just got done with some training in the Army that incorporates extreme food deprivation, so dont think I am weak, I am just appreciating some crappy food.
awesome video & workout.
Re: Comment #39 - Posted by: Matthew...
Ranger School? Eat the damned pizza and relax! Plus you just did Murph! You deserve the Pizza :)
You have the makings of a classic CrossFit workout there. Work up a modified filthy 50-type deal. Something like:
25 dumbell snatches, each hand
50 double unders
50 push ups
50 sit ups
50 wall balls or burpees
50 ring pull ups
Whatever, bro. Put it in the chipper and see what flies out the other side. Good luck!
In kg: 27 - 32 - 34.5 - 37 - 39.5
repeating #33's question:
any weight on the bar? or just the bar for front squats?
#22 said he was going to do 1 pood kb swings x21. What's a pood? Is it supposed to mean pound? It's the second time I've seen someone write "pood" for the kb swings and I'm confused about it
#33,#44: "Post loads to comments."
The weight is whatever you can manage.
Comment #45 - Posted by: JFG...
1 pood = 16 kg. It's a common weight measure for Kettlebells.
Thanks for the clarification Herm
stoked to give my new vs weightlifting shoes a try.
it's true barak only did 3 pullups but it looks like they were deadhangs (not the cf standard but undoubtedly harder) and he was in a suit and tie and had just asked the people who were doing them before (his staffers, i think) how many they had done, and the answer was two. so, just a little oneupsmanship. kipping? I'll bet he can bang out 25 at least! how many can mccain do? cf challenge time!
Ok a few questions.
can your heels come up during a push press or does that make it a mini-jerk?
also, why don't we see Bench press maxing days? I"m not some chesty bench freak but isn't it a legitimate barbell lift?
Allison NYC, I'm heading out to New York for the Thursday Yankees/BoSox game. I get in Wednesday day, and was wondering if we could hook up for a workout. I'd love to meet you. I met Gilliam at the games, and I just posted a comment on their site about possibly coming over for a workout. I'll only be there for 36 hours before heading to Boston-Fenway the for Friday's game. Any suggestions on what gym I should hit?
Look forward to hearing from you!!!
I have one question. This workout is to be done with how much weight? max 1RM? 80% max 1RM? The max load you will know that you will be able to finish the whole wod?
another question. Do i have to rest between series? how much?
Biggest problem is wrist pain and keeping fingers under bar in reps 5-10.
The weight is the maximum you can manage for 5 sets of 10 reps.
Rest is up to you. Consesus is about 3-4 minutes. You want to have enough time to allow your muscles to recoup, but not enough to force you to have to warm up again.
Legs fried after yesterdays WOD plus the CFE rowing WOD.
135, 140, 145, 150, 155
All reps A2A.
85 pounds, all sets
This is my first W.O.D., but I looked through the archive a bit. Correct me if I'm wrong, but this one is a bit atypical, is it not?
wow. I need to step it up.
Hi, first time post. Just curious, are there any other amputees doing WODs as prescribed? M/6'/180, today 105/115/135/135(8x)/135(8x). Also, check out logsitall.com
First time doing front squats with max controllable weight. Felt really wierd and unbalance. Oh well just means I need more practice.
I LOVE CF!!!
Just thought I'd throw that out there. I've been doing CF since June 17th 2008 and absolutely love everything about it!! My husband got me addicted, he started doing CF January 28, 2008 until shoulder surgery put him out of commission on June 9th, I have been his pet project ever since. I of course started out as a butter cup and have now made it to the big dawgs!! I haven't been able to do the required weight just yet and still working on my first pull up but I am capable of doing the endurance. My first "Murph" was yesterday and I was able to do the whole thing, 1 mile run, 100 Jumping Pull ups, 200 Girly pushups, 300 squats, 1 mile run and my goal was to be done in under an hour, I did it in 59:20!! Each WOD is a challange and I push myself each and every time to do better than the last. Thanks to all you who post comments I read almost all of them! Just thought it was time for me to post. I will post my results from today's WOD later as I am at work. I would also love to thank my husband who will also read this post for getting me into this way of life I love you!! And, I can't wait till you are able to work out with me!!!
Fatigued from Murph yesterday.
Gonna catch up "Murph" today. Because of work, I did front squats yesterday for a shorter workout. But "Murph" needs to be done. I'll get him today.
90kg --> 200 pound PR!!
Leggs were all dead from murph!!
CFWU x 2
45# fr sq X 10
Nice video - looks like fun.
I guess its "black shorts day" at Overload.
#53 WillB One World: Yay! I can't wait to hit a workout together.
Shoot me an e-mail, I'll give you my phone number and we'll figure it out!
See you tomorrow!
More better faster
Oh crap. This is what I get for going to the gym so early in the morning. I misread the WOD and did 10 sets of 10. Done on a 12 inch box.
#29 Nick -- workout for your co-workers
I'd be a little concerned about skill level on squats, deadlifts, shoulder press, etc... so don't do anything that requires a lot of skill.
As many sets as possible of:
-- Double unders
-- Wall Ball
-- Turkish Getups (watch the video on crossfit exercise & demos)
-- Dumbell Swing
-- Lunges with or without dumbells -- stationary lunges (beginner), back lunges (intermediate) or walking lunges (advanced) depending on strength/fitness level
-- Ring hang & Swing (pull-ups if they can, but for those who can't, just swing)
Set up a circuit & switch every 4 minutes with 1 minute rest between stations. This will work every body part without too much skill involved. It will also get thier heart rate up.
That empty suit is no challenge for McCain. Let's see the empty suit exhibit the kind of mental strength it takes to survive five years in a Hanoi Hilton.
Quick question to anyone who wishes to answer it. I've noticed on occasion that when doing thrusters some people raise their heels off the ground at the top, or press phase of the movement. Is this acceptable as proper form for the squat phase is to keep your heels on the floor?
#20 The thing about wearing gloves is that is does not mimic real life game day. When we are driving down the road and a car vears off an embankment 100 yards down, smashes head on into a tree and is full of a family returning home from the grocery store, we do not have time to stop and put on our best hiking boots, tie lines and transverse down the hill, get to the car, put on a weight belt to "protect" our back (bs) and just as we lean in to rescue we realize we forgot our gloves in our gym bag back in the car next to the moca latte we purchased at the juice bar in the local globo gym. "Sorry folks, can't help ya. My hands may get callased. And then I will have to soke in palmolive for days to get the precious softness back and I just can't have that."
That is not real life...not if you are a crossfitter.
Take the gloves and huck em in the trash. That's where they belong.
Take the weight belt and donate it to...no never mind, hrow that away too, along with wrist straps.
Crossfit calls on you to be tough..YOU to be tough, and push through the pain...the physical, the mental, the emotional and the spiritual.
GROWTH COMES FROM PUSHING THROUGH PAIN IN LIFE. Period.
Plus, you never know when a spider(chick) could come sit down beside your tuffet, show you HER callases and say...
"Put this in your pipe & smoke it, you docile little, spandex wearing, hair-in-the-mirror checking, aromatherapeutically-chakra-aligning, breast implanting, liposuctioning, swiss ball bouncing, aerobically enslaved, spinning class Gold's Gym twit bunny!"
(ouch, that would leave a mark!)
Train Hard and Push Through "IT"!
105, 110, 115, 120, 125 - Barefoot, beltless ATA depth. Butt, hams and calves still on fire from Sunday's hill sprints at CrossFit Milwaukee; I'm surprised I was able to stay strong on all the squats today. Could have gone a bit heavier.
Front squats setted with 5 x 10 TSC pullups (dead hang, no kip, throat touching bar, legs held straight throughout pullup set) and 26# 10/10 woodchoppers. Pullups very easy, woodchoppers interesting.
didn't mean for that to be over the top, but those of you who know me, know I am passionate about this!
Was that the REAL TOny Blauer that posted?? I am less that 5 miles away from the new Crossfit Training Facility and Blauer Tactical and STILL have not made it over there!
Today is the day!
Train Hard and Push Through "IT"!
Guys- enjoyed yesterdays workout - quality. Find these ones a bit short sometimes so put two together. Best circuit done for a while is - 25 pull ups, 50 deadlifts with 60kg weight, 50 press ups, 50 box jumps (onto weight bench), 50 wipers holding 60Kg bar in bench press position, 25 one hand clean and press 20kg dumbell (25 each arm), 25 pull ups to finish. I am 25, 170cm and 70Kg, completed this workout in 9 mins 50seconds. Have a go its a killer!
was hoping you'd pop up...
thought that quoting you may awake you from your upsidedown hanging, blood drenched from last nights kill,kiss my a$$ you "my little pony" biznatch, beautiful arachni-self!
Good to see you...
Hey Im just starting Crossfit, I hope I'm understanding everything good, these means 5 sets of 10 right?
max weight ??
#20 if wearing gloves gets you in the gym wear the damn gloves. Odds are in "real life" if you need that gripping strength to pull cars off of a mountainside without the equipment every firetruck carries than the adrenaline rush will remove any care you have for your hands.
Pushing through fatigue, push through soreness, push to expand your perception of what you thought you can do. When you hit pain stop. Pain is your body's way of telling you something is broken.
135, 155, 155, 175, 175
My first "Murph" yesterday, 34:08. That last mile had to be the slowest mile I've ever ran. Not really looking forward to todays, my legs are gonna be toast...hell yeah
"Injury is what we try to avoid, not soreness or pain."~Coach Glassman
"Pain for Time"
~Crossfit Virginia Beach
I am not saying that when the car goes over the mountain, reach down and pick up the car and put it back level ground (did I infer that? my bad.), I am saying to toughen up. Look at all of the demo vid's, wod vid's etc. Any gloves? No. Why do you suppose that is?
Again, I didn't mean to train for game day as a super hero. However, if sitting on the side lines and calling the firetruck while sipping your latte and doing nothing about it is your style, then step aside so the rest of us can do our best to help UNTIL the firetruck arrives.
Front Squat 10-10-10-10-10 reps
Post loads to comments.
Did my 3rd CrossFit workout EVER today and I am hooked for life. Added a mile run before doing the CrossFit warm up and added 50 crunches between each set.
Never did front squats before so I started low.
135, 155, 165, 175, 185
135, 145, 155, 160, 165
Played with different types of grip.
These front squats are awesome! First time doing it, and I feel really great about them! Now I have somewhere to go from here! Did a 6th set I was so pleased with the feel of these front squats!
Before that I caught up on my dead lifts.
My wrists are really bad on this and any kind of jerk movement. Of all the goofy things to be holding me back... Other than daily stretching, is there anything I can do for my wrists to mitigate pain during those kinds of movements?
Front Squat 10-10-10-10-10 reps
this baseball is badass. this will be my first WOD w/ front squats, cant wait
I'm not supposed to do weighted squats for 2 more weeks. I was thinking of doing weighted glut-ham back extension/leg curls. Any thoughts. Better substitutions?
Comment #80 JRoCk
There are a lot of times in real life when wearing gloves and even a belt is completely realistic. What if you were going to shovel a pile of dirt in your backyard? Gloves. What if you were moving the refrigerator down some stairs? Belt and lifting straps (and maybe gloves if there was sharp edges) Soldiers wear gloves in combat. I am a military pilot, I wear gloves in the aircraft and if I get shotdown, I'll have them with me. There is a fine line between being tough and being stupid. My new thing is, if I am doing 100 or more consecutive pullups (or knees to elbows or a combo of the two) the gloves are going on. If I am doing Cindy or something where they are broken it isn't a big deal, my callouses can handle it. But with the consecutive ones it is almost certain at those kinds of numbers that you are going to get torn up and really all that does is increase your expenditure on tape and bandaids, not prove how tough you are. Take it or leave it.
Don't be drawn in by the Obama Hype. He may be able to bang out some pullups, but before McCain was brutalized by those Vietnamese pigs for 5 years, I'm sure he could put a hurtin' on Obama.
Wanted to bust out a quick one at the hall this am so I opted for 'Jeremy' from a few weeks back.
5:23 as rx'd, first time with OH Squats and Burpees in a while, did Burpees 'CF Games' style and the shoulder seemed to hold up to the abuse. I suppose I'll know better when the caffeine wears off. Tough WOD, no joke.
should have started with higher weights, but couldn't gauge where to start.... oh well, a less learned
then rowed 1500 in 6:16
still picking and choosing my WODs due to elbow tenderness... glad to get this WOD in on the actual day it was posted, for a change.
front squats are good for my elbows - great stretching ROM required
CFWU x 3 sub body rows and 45# front squats
WOD as Rxed:
3 minutes rest between efforts
front squat 30-35-40-45-50kg x 10 reps
Form was everything today.
Not a bad day. Front squat
Then hit the GHD 3 sets of 25
Was pretty excited to see hypertrophy. I've been crossfitting for 2 months now making unreal gains in muscle endurance but unfortunately i think my weights are taking a major hit.
see #113 miikeyb
CFWU X 3
185x10 175x10 165x10 155x10 145x10
RE #118 Shaner
I've been crossfitting for 4 months and have much more endurance but my weights have also decreased. The trade off is worth it.
No access to gym (yet) so I used a 45kg bar I found in the house :P
M/17/6'/150lbs (second day of CrossFit)
I also added in 25 sit-ups for every 10 squats just for kicks :D
Woops, I meant 45lbs, haha. Got Metrics and American weight wrong. My bad :P
How far do you run between "bases"?
Crossfit Strength Experiment, Week 4
CFWU x 3 (-PU)
Buy-in: 190# DL 20 reps, no break
9 reps Front Squat 155#
15 reps Front Squat 135#
21 reps Front Squat 95#
Cash-out: V-sit for 1:30
what would John McCain do to sub for pullups? i'm thinking Oba(ll)ma slams
The last part of your post was damn funny man, I almost spit out my coffee! Well done.
Look, I can do 20-ish pullups in a row at this point and McCain would still probably kick my ass.
95-95-95-95-95 (that's all the barbell weight I got)
former stupid "bodypart split" weightlifter 8 months ago . . . crossfit IS amazing!
I could barely do a 75# front squat for a set of ten when I started.
During round three it felt like my left bicep might explode if my wrists didn't snap off first. So, I finished out a little lighter.
Question on baseball?
The randomly selected movement stays the same for that person every run? Or do you select it every time you get to home plate? Thanks
Ass to the grass. Weights in Kg.
60 - 65 - 60 - 60x5, 40x5 - 50
Nice video for the girls.
Half naked, buff, sweaty goodlooking group of men. nice. Forget ChipnDale, go Crossfit! :) I think I'll download it! lol
50 50 50 55 60
too light, i think i should have started with 60 and gone up to 75.
#20, I too have pondered the use of gloves. I've decided against using them. I tape up particularly bloody tears if I have to do a bunch of pull-ups but haven't healed sufficiently. What I found helps more than anything though is to kip hard on the way up, but then lower a bit more slowly. This reduces the violent swing at the bottom of the pull-up and keeps me from ripping the hell out of my hands. It's a little harder to do the pull-up because I'm working the negative a bit. But it's a trade-off. It's making my pull-ups stronger and it's saving my hands a bit. So it's working for me. Oh yeah, and chalk up. It'll keep your hands dry. Once the skin gets moist from sweat, it tears VERY easily. Honestly though, part of me loves shredding my hands. I get to go to work and show all my software engineer co-workers how tore up I am from yesterday's WOD and they all look at me like I'm nuts. It's very gratifying.
165 (broken sets)
165 (broken sets)
#106 JC Veggie
Why are there no demo vid.'s, no WOD vid's with people wearing gloves? Answer that, and then give the proposed theory behind it. I am sure that you are not saying that Greg Amundson doing 150 burpee pullups is being stupid for not wearing gloves, are you? That Nicole doing 300 jumping pullups for time is being stupid for not wearing gloves? On todays video that was posted, see anybody there wearing gloves? (PS-that was a fantastic video guys!)
I should have pre-empted what I said earlier by saying that if you do infact wear gloves, I do not mean to offend you by what I said. Obviously I struck a nerve with a few and a defense stance was taken. Not my intention. #20 asked if it was okay to wear gloves. Is it okay? There are no rules here other than what is rx'd, and the crossfit policia will not come interupt your WOD if you are wearing gloves and take you down town for booking. Are gloves acceptable? I gave my suggestion. If you want to retort, and tell me that when you dig a hole in the back yard you are going to wear gloves or when you do 100 pullups then you are going to wear gloves, then have at it! I stand by my statements though, and if you were infront of me about to train, I'd tell you to man up and take off the gloves. This discussion has happened many many times on here, and there are always a few of you that have a hissy about someone like me saying to toughen up your hands, your mind, and your spirit.
If you are moving a fridge and need a belt, then put on your belt Dorothy. But when you do Fran, Linda, Murph and the like, take off the gloves (and the skirt) and hit it with all you have!
Notice that people post pictures of their hands torn to peices on the affiliate blog. I have seen such CF Divas like AllisonNYC, SpiderChick, Jolie and many others with their hands ripped to bits. These women still don't wear gloves!
Where are the pictures of the soft, moist uncracked and uncallased hands that may be a result of wearing gloves? No? There are none? WHY?
Before anyone else gets all bent please just answer the first and the last question.
1)why are there no vid's of demo's of people wearing gloves?
2)Why don't CFers send in pictures of their hands post-WOD from wearing gloves?
ps-I am not attacking your person, I am just saying to chuck the gloves!
Train Hard and Push Through "IT"!
This issue comes up with some regularity. Bottom line, for me anyway, if you can do the PU without gloves, manage your calluses, and the occasional tear does not interfere with some other aspect of your life, glove-free is probably preferable.
However, I contend now and going forward that CF belongs to the individual. I work with my hands. A torn callus or significant bruise and pain in my hands might prevent me from doing my job. The quality of the family diet depends on the health of my hands. Therefore, for certain exercises I wear gloves. In my case that means all O-lifts, DL, and overhead presses. For me PU have yet to be an issue, but rest assured that if they were I would wear gloves in a heartbeat, no matter what color they might be or how long I had to listen to Rip or J rag on me.
Now, where DID I put those really cute ones with the sparkly thingies...
Did "Murph" from yesterday. Brutal...just brutal. 100 Pull-ups are insane. 200 push-ups are crazy and you could have timed my last mile with a sundial. 53:42 for time. Loved every painful moment.
CFWU - the "greasing the groove" we've been doing lately with pullups has paid off for me. Today I was able to do 10 consecutive pullups with ease, compared with my previous PR of 6 two weeks ago. This makes my warmup go by in a blink.
4200 lbs total.
Next time I start with 75 and go up from there.
Front Squat 10-10-10-10-10 reps
Next time i will start out heavier.
5k run for cardio...will do WOD later tonight after football.
Go Blue Go MC
135, 155, 185, 205, 215(8 and then 2)
Not gonna lie, woke up pretty sore after Murph. Probably why I started a light.
I played football in college and like to think I've put myself through some pretty gnarly workout regimens since, but I'm 4 days into CF and absolutely sold. Thanks to everyone for their work and the community for keeping it going.
Is this 10 reps one after the other? with weight.Just learning thanks
Found this tougher than it first appeared.
Back from the Chicago triathlon, time to get back on crossfit. Please read this triathlon nightmare for a good laugh. I had just visited the port-a-john and was putting on my wetsuit, when it hit me again that I had to go #1. So back to the port-a-john, with less than 20 minutes before my start time. As I rolled the suit down to my waist, it flapped back up knocking my goggles from my hand and into the blue water abyss! (Expletives deleted!!!!) Not having time to get my spare pair at the transition area from my bag, I sucked it up, reached in and pulled out my goggles. I walked over to the starting area, blue handed, disgusted and emotionally defeated. Jumping in the water, I frantically tried to clean them off. Lake Michigan is not publicly known for its disinfecting capabilities. As time ticked down 3,2,1...I put the goggles on, gagged, and got going on my first Triathlon!
Can't wait till next year!
#20, as rip says, if you insist on using gloves, make sure they match your purse.
WU .5 mi walk on treadmill
good form and deep deep deep
weights in kg:
"LEt me ask you this, how many rocks have fallen on your buddy and do you want to get him out or not? There's 30 rockS on top of ya and you say "ahh help me"...no, one rock at a time and that's it. Now I'm going to take a big break and then come back. I am periodizing this! You've got some sort of placement that requires so many sandbags. What are you going to do? "No not me. One at a time". Ammo cans on a truck..."One at a time and I rest. LET ME GET MY STRAPS AND MY WOODEN SHOES!"
This is where my statments orginated from.
Is this thing on..?
Question to #131,
There were 10 picked exercises that were chosen at random and set in order on the white board. Next, each individual randomly picked which exercise to see where they started at. After the 10 full ROM reps of that chosen movement we continued on to all the bases. Once we crossed home plate, we then went to the next given exercise that was alread placed on the white board.
First time doing front squats!! Trying to keep my form!! Could probably go heavier but my form would be way off! ;-)
Front Squats - 5 sets of 10
10 x 95
10 x 115
10 x 135
10 x 155
10 x 165
Stiff from Murph and Fran the two days prior. Start heavier next time.
Kat, Scott, Helen:
Thanks for the tips. I think I'm going to do a 21-15-9 thing with burpees and some kind of dumbbell exercise, dependent upon their skill level with a little coaching. Could be swings, thrusters, lunges or 1-arm snatches. I'll scale weight & exercises to their ability. Thinking about splicing a short run in between each round.
I think I'm going to use the rope, rings and med ball in the warm-up, which will probably be some type of half tabata or other timed movement, so we're not all waiting for the same piece of equipment.
Thanks again for steering me in the right direction. I'll let you know how it works out.
It was my first time doing front squats over 80lbs. I wanted to make sure my form was right. I'm glad that I reached my goal for today--10 reps of BW.
first time doing front squats concentrated on form.
I'm sure McCain could do plenty of pullups back in day before the North Vienamese broke both of his arms in Hanoi.
You're probably right. For toughness, McCain's tough to beat. But what about Obama v Cheney?
First time doing fairly heavy front squats. I'll feel these in the morning!
Warm up 135 X 10
150 x 10
160 x 10
185 x 10
200 x 10
#20 - Gloves
Keep your caluses trimmed. I didn't for a long time, and it made things worse. Emery boards, teeth, dremel ;-)
With time (a few months) my grip got stronger, so less movement between bar and hand. Also back got stronger so I didn't have to break up into as many sets. I was fine last week on 150 pullup day till 125, then pulled open a blister.
You'll get there
I think Helen had a good idea but I would be very careful with Turkish get ups. I just took the Level 1 cert with Jeff Martone and TGU's are very technical and not something that you can rush through. If your friends are beginners or even pretty fit people but have never done Turkish Get ups before I would NOT start tomorrow.
I like the format Helen came up with though so everyone is working out at once. Some other exercises you can do are thrusters with 95lbs on the bar, burpees or bodybuilders, Handstand push ups (easy to do scaled with feet on a box or bar)
Be creative and have fun with it! Good luck.
CFWU x 2
first time doing this many reps of front squats
had to split the last set up into 2 sets of 5
135 x 10
185 x 10
225 x 10
245 x 10
275 x 5
325 x 5
legs felt strong, wrists weak, garage, no rack
27 yom 175lbs
The last set was for 8 reps only...
Murph as rx'd: 48:30
the heat was really getting to me yesterday during the WOD, and made the front squats difficult for today
130, 140, 160, 165, 175
Crossfit baseball looks awesome! I can't wait to try it out!
Murph was insane yesterday and front squats today...ouch. My body hurts, but in a good way! I love crossfit and I don't think I'll ever train any other way. Thanks CF!
840m Run, split pull-ups and push-ups into sets of 5
rest 15 minutes
Front Squat: 5x10 reps
wod as rx'd
155, 165, 175, 185, 200
135, 155, 175, 185, 205 x 6 and then failed, finished last 4 with 185 again.
I'm kinda torn on the gloves myself. Being a Marine, you want to be as self-reliant as possible, so you try to minimize your dependency on gear. Doesn't mean you don't use it on gameday (I used gloves in Iraq), but you train to deal without.
First time I did 100 pullups in a WOD, my hands were ripped up through 3 layers of skin. I bought my first pair of gloves, and used them for a week, until I could do without. Next 100 pullup WOD, I only ripped up 1 layer. Gloves for the next week. Now we got new pullup bars at CF Quantico. No tape, just chalk. Don't need the gloves anymore.
Bottom line is, you're not just working your body, but your mind as well. You're training your mind not to quit...to push through discomfort and pain. The key is to take it as far as you can without incurring an injury. If your hands can't take the pressure yet, go gloves off until you hit your breaking point, then throw them on. Maybe next time you can keep them off for longer...
...or maybe you like having nice, soft hands...it's all personal preference.
#151 jpf, Next time you have to pee right before your triathlon, just pee in your wetsuit. Go ankle deep and pee away. Oh, and bring your own toilet paper and find some woods if the lines are too long. Just a few tips. Vin
Leg strenght fine, getting better at the wrist flexibility.
Like Pat S said in the video the other day "Crossfit has a vendetta against my legs"
m/37yo/73"/106# (lost a couple since yesterday! --Thanks Murphy!)
10x185 (had to rest a few seconds after the first five reps)
I think I could have put up more, but a lack of coaching prevents me from daring. I am concerned because my lower back does not stay rounded when I get low in the squat. A lack of flexibility, methinks.
115, 125, 135, 145, 155
2x cfwu 15 - pullups
Jesus, pBeck... 5 @ 325!? You're a beast!
95,115,135,155,160 (all a2a)
My legs are shot after yesterday, but so are my arms, chest and shoulders. Tomorrow should be fun.
Leg strength is definitely not the limiting factor here. Holding the bar securely in front is.
My first set was painful. I had my wrists bent back trying to get the bar to rest on my delts...so I dropped weight then I just started holding the bar near the end of my palms instead of in my fingers.
Not sure if that's the proper way to hold it but it allowed me to do a higher final set.
taking a unscheduled rest day :( no energy after yesterday's workout
RR 65-75- 95- 115-125-135
#151 LMAO! That's beautiful! Did you feel like Andy Dufresne escaping from Shawshank penitentiary?
See! Without learning to be mentally tough through crossfit training, you might not have been able to cowboy up and do the swim with crap and piss on your face! Heh heh heh!
Doing CrossFit for almost a year. Keeping track of everything. Strengthgains 30-50%, MetCon 50-60% better
Thanks Coach. 3-2-1-go!
50/60/70/80/90/100(failed at 6)
legs are shot
4th set was killer! but the 5th wasnt too bad, probably shouldve gone to 175...
I wasn't calling people who don't use gloves stupid. What I was saying was that there is a fine line between being tough and stupid. For me I know that I will rip my hands open if I do over 100 pullups in a row. My hands are calloused and rough but 100 pullups is just too much friction for me. So for me it would be stupid to not wear them with that knowledge when the only benefit from not wearing them is that I can say that I am "tough". I am just weighing pros and cons here and not trying to let my ego dictate my actions. If you have super tough skin on your hands and don't need them ever then hey, why use them. But don't try to tell people you don't know that they aren't mentally tough if they use gloves. That has nothing to do with it.
To give an analogy that is perhaps a bit more extreme but exemplifies the same mentality lets look at Joe Musclehead. After a warmup he walks up to the Bench Press and is thinking about how much he will put on the bar. His 5-rep PR is 275. His elbow is sore and he has had problems with it in the past but he wants to be tough and gut it out. He loads on 275 and goes for a new PR of 6 reps. At rep 3 the pain is almost unbearable but he doesn't want to be a pussy and so through a lot of pain he bangs out 6 reps. His elbow is then shot for six weeks. Was he tough or stupid?
You are partially correct that the WOD vids don't have people wearing gloves. There is at least one that springs to mind however with a US Marine wearing them for a workout. For a good percentage of workouts the gloves are not necessary for most people. Hey, I only use mine probably once a month to two months on average. But when it is necessary, why not use your head and slap em on.
As a soldier you want to be as tough as nails but also smart enough to win the battle before that toughness ever becomes necessary.
no gym/weights, so 10x 30lb. for form
Workout#1- 1500 Swim Sprints (100x10,50x5,250 cool down)
Workout#2- 45x10 FS
My legs are done! Rolling around the mat is going to be tough tonight. The tons of rain we've received lately made the pool surprisingly cool.. Nice!
Get some, Go again!
please read post #155.
Again, my two cent remain. Chuck the gloves. (but if you don't...who---gives---a----rats-----a$$! Use em'.)
WOD as rxd: 135, 155, 165, 175, 185x8
After Murph yesterday, I'm toast.
115kg only 7 reps, stopped there.
95, 105, 110x9, 100, 100
Form really deteriorated after the 6th rep of the last three sets.
i learned a very important lesson this cycle, do not miss a workout and make it up on the rest day.
Did "angie" sunday 25:37 PR by 3 min
followed by "Murph" yesterday 47:57 PR because i finished. second mile i looked more like a power walker than a runner
was hoping for no squats today but i guess not.
if cindy comes up tomorrow im not doing it (just kidding, seriously)
Sorry for the double post, (#150 and #206) I thought it didn't take, and found out I misspelled my name.
5 rounds for time:
10 pistols right leg
10 pistols left leg
Don't be so sure you know a person is a wuss when you see gloves.
There are any number of reason for a person to wear gloves that aren't "being a pu$$y". Maybe that guy is a firefighter who had his hands burned from saving someone and is wearing gloves (due to pain and possible topical medication) so he can continue to train. Maybe she has some genetic disorder or some contagious condition.
Be responsible and find out before you go throwing names around instead of throwing it out and looking like an a$$ (over and over until you learn or don't).
Enough about gloves. That's up there with boxers or briefs.
ALL must read #151, hysterical. just be glad that wasn't you!
Hey jpf did you wear gloves going in there?haha Reno_Ty great call on shawshank!
Last one: 7 outta 10 reps
Still recovering from an AC injury. Didn't expect it to affect my scores on all the workouts this much..oh well, enough with the excuses, it's time to get back on track.
225f (got 7 and mentally quit...I just dropped it at the bottom of the 8th rep and really have no idea why...I think my legs had more my mind was just finished)
Not my best effort:
155 got 8 then failure
Finished up my workout with 50 double unders and some agility ladder work.
135 (legs were fine, but wrists felt like they were gonna break so I had to lower the weight. need to work on that)
solid form a2a depth
47 / 174
Took it easy, still rehabing knee and trying to strengthen my right leg.
rx'd sort of
did 3 sets of back squats before I was told it was front- oh well
warm up- 500 jump rope
Could have pushed it another 10-15#...Will push harder tomorrow...
Haven't done front squats in awhile. Glad to have this logged as a starting point. Good work following Murph!
#80, JroCK, you crack me up! I'd love to see a listing of all your retort strings...they're great! However, just as a note, if I follow your line of reasoning, I should be running in my bare feet on asphalt to make my feet tougher...who knows, maybe you do! Never know when a fire might break out in my house and I've got to rescue family. My personal feeling is that you should skip the gloves up to the point of bleeding but when you get to the point where it significantly impacts your ability to perform the primary Crossfit activity you're working on, then you're likely shortchanging your ultimate effectiveness. If there's no pain, just keep going, if pain, change it, let them heal then work on making them tougher. Up until that particular point, toughen the hands, build up the calouses, etc.
Question about Body Fat Analysis:
At the start of each month, my affiliate offers an analysis of body composition. This is an interesting way to chart your progress but I would appreciate some opinions from the community.
Ques 1) My affiliate uses a near infrared light detection system. Per that company, an "excellent" percent body fat for my age is "under 18%". That amount seems high. Thoughts?
Ques 2) Should I spend time worrying about % body fat or should I spend my time focusing on healthy nutrition and "increased work output"?
65, 85, 95, 105, 85
At Life Fitness, Ensenada, Baja.
Are you gloving? Are you gloving? There's no gloving! There's no gloving in CrossFit! (ie "A League of Their Own).
Hey, why not just tape the hands and then we could argue about something else altogether?
Not that I use gloves in the gym, but as a firefighter, I know that it is a very functional exercise to practice lifting with thick structural gloves on. You'd be amazed at the additional grip strength it takes to do a regular pullup with them on.
Likewise, if you are likely to be wearing gloves when you may have to lift or pull something (such as a SWAT or military operation), it is a good idea to wear them once in a while.
45/M/6'/180 STA 74
DID OVERHEAD SQUATS TODAY:
THESE WERE SLOW AND DEEP...REALLY TRYING TO WORK THE ROM ON THESE. ALL DOWN TO A 14" FOAM CONTAINER BUT ON THE 105 POUND OHS I COULD ONLY MANAGE PARALEL. BALANCE! I'VE GOT TO THINK BALANCE.
RURAL/METRO FIRE DEPT.
95 / 105 / 115 / 120 / 125
Opinions abound, a "healthy" range for men is 13%to 17%, but I think it's important you read up on the "essential" and "storage" bodyfat types before you target this for reduction. No doubt, different sports (ie swimming)can allow for more bodyfat, but this isn't the case with CF. Check with a doc you respect, and one who understands what you're trying to accomplish -- it's your best bet.
I think you answered your second question simply by the way you worded it, no?
Elliptical for 1 mile
Elliptical for 2 miles
Never got to finish Murph yesterday - company fitness center closed early. :(
I concur with some others - my wrists were UNABLE to do this. Instead, from a squat rack, I laid the bar across by shoulders, over the clavicles, crossed my arms and held the bar with my front delts and neck - elbows were up alright, but my hands were simply keeping the bar onto the delts. I *think* I got the same benefit from the exercise, but if someone has alternate thoughts - love to hear 'em. Especially love to hear how anyone gets their wrists to flex that far back.
Decided to do this first as a "warmup" then jumped into "Murph" to make up for yesterday. Oh Joy!
this was much harder than I anticipated especially after yestarday!
As rx'd loads: 135, 135, 145, 145, 155
Not sure why, but I felt horrible all day, kinda like I wanted to passout, but just knowing I was going to crossfit kept me going!
34 today! Much stronger and fitter than 1 yr ago.
34 walking lunges
34 30" box jumps
34 20#@10' wallballs
34 55# KB swings
34 calories on the rower
Hoping to beat that time at 35s next year!
Couldn't pull up the comments page for yesterday so I'm posting it here.
Subbed elliptical for the run. Otherwise as rx'd
1 mile elliptical (forward)
10x10 pull ups (100)
10x20 Push up (200) superset with 10x30 Squats (300)
1 mile elliptical (backwards)
Work should be interesting tonight!
3 rounds CFWU
5th day on strict Zone diet. Definitely can notice a difference in less highs and lows throughout the day. Backing up a day of Murph with a day of 50 front squats and feeling pretty good overall is making me think I'm sooo glad I found Crossfit. Thanks Nicole Carroll for your nutrition lecture at the Rainier Level 1 cert. I can tell I'm on my way to much better results.
Took today off to practice for the Tactical Strength Challenge.
10 - TSC pull ups
20 - deadlifts 155#
30 - KB snatches 20kg
Time - 10.42
135 - 145 - 145 - 140 - 140
Comment #78 - Posted by: Bob T-G
Yes you are correct. The squat phase of the lift should drive "through the heals" keeping them on the floor until the end, then they can come up with the thrust.
I'm sure you might get dif. answers from dif. trainers but that is my take. I believe that is also mentioned on the vid. in the exercise section.
I keep picturing leaving the porta-potty with one blue hand. TOO FUNNY! LMAO!
forgot to post 8/25/08
MURPH: as rx'd (minus the weight vest!) 37:25
8/26/08 Front Squat 10, 10, 10, 10, 10 **never done this WOD**
95x10, 100x10, 105x10, 110x10, 115x10 Probably could have pushed a bit more!
Not too bad for not having done front squats in ages. And after setting a new PR for Murph yesterday.
I usually wear a single...white, bejeweled and very sparkly glove on my right ("mic") hand when doing most of the WODs that require significant grip strength.
Anyone who wears two gloves is clearly a sissy.
Annie are you ok, say Annie are you ok? Are you ok Annie? Whooo!
As Rx'd (?)
Paid Murph what I "owed" from yesterday as clean-up
J roCk you crack me up. I'm happy to see you back!
Got first 4 sets as Rx'd. Broke on Final set
Stupid wrist cyst made it hard to bend my hand way back. Stupid chicken legs made it hard too!
As usual, the few time that you have posted response to something I have said, you misquote me.
Never used the word wuss. You did.
Never used the word pu$$y. You did.
Your response is virtually identical to the last time that you retorted to a statment that I made. Let's shoot for originality next time, eh?!
I wasn't telling #20 he/she was a wuss. The question was posed about whether to use or not use gloves. I gave my opinion (did you read #155...Coach said sometihng very similar, and it fell under the pu$$y umbrella to boot).
Penty, there is no need for name calling either. Stating I look like an a$$, when you have been the only one that expressed that...well...that just hurt my feelings penty. (haha). No name calling.
And yes, if your hands were burnt in a fire or someone pealed the skin off of your palm while you were sleeping, or some other ridiculous scenario, then of course use gloves. I didn't realize that we were going to go into every possible imaginable situation.
Lastly, if you saw "pu$$y" or "Wuss", when it was not there, maybe you have some issues to workout with yourself. We all have filters, penty. Go back and read my posts. If you saw those words, you may need to seek some help. Oh, but the Dorothy part......
that was infact directed towards you and you only! Put a glove in it and get back to training...
Happy Training! :)
Comment #239 - Posted by: Mike C at
The hold you did for the front squat is more of a "bodybuilder" type hold. I don't think there is much difference on how it affects the legs but consider this:
If you develop your form as is instructed on the CF vids you will be practicing one phase of the movement for power cleans and the clean and jerk. Palms up-elbows out in front on your front squats will get you one step closer to good form on your Weightlifting exercises.
It's sort of like the snatch: If you can't do a good snatch it may be that you need to develop your flexibility by mastering the overhead squat first.
Think of the front squat as a foundation to a future exercise: clean and jerk.
As far as how to develope this: you might try just holding the bar in position or do some cleans with good form. I would do them frequently (several times per week with light to moderate weight) until you have the flexibility you are looking for.
pss- (I really really really really really really don't care who uses gloves, and who doesn't! I love how huffy some get though. WE ARE JUST TALKING ABOUT GLOVES HERE......wow!)
Getting tough at the 120 level, but maybe could've done 125.
Ran 1 mile warmup
95 x 10
115 x 10
135 x 10
155 x 10
175 x 4 (failed)
165 x 7 (failed) - called it a day.
95 x 10
115 x 10
135 x 10
155 x 10
155 x 10
135 x 10 (working on form, squatting deep)
Sharpner - 3 sets of max L-Pulls
Joe - 14, 10, 6
Paul - 4, 8, 1
To quote Allen Iverson (probably not a crossfitter, but who knows...)
"We talkin' 'bout practice. Practice! Not a game that matters, PRACTICE!"
Well, we talkin' 'bout gloves. Gloves! Not a WOD that matters, GLOVES!
80kg for all five sets.
CFWU x 3 (practiced jumping muscle-ups instead of PUs and dips)
Took too long on jumping MUs, and didn't leave sufficient time for the WOD. Did 135lb x 10, 155lb x 10, and 175lb x 3 x 3. All reps felt strong with good ROM, but didn't have it in me by the time I got to 175lb. Disappointed in my performance, so I'll be making this up either after work or tomorrow morning.
As a side note, I know I'm still having trouble figuring out the muscle-up. I'll be starting to do weighted PUs and dips regularly as well, but I feel like it's more technique I'm lacking rather than strength necessarily. I've been looking at more videos and articles about the muscle-up, and a few things are confusing me. One piece of advice is to pull up behind the rings rather than underneath, but I'm afraid the meaning escapes me. Also, I think I understand what they mean by "rolling the shoulders forward," but when I try muscle-ups fully off the ground I find myself in a position where I can't do this. I understand the problems I'm having may be a little vague, but would appreciate any advice! I'm thinking to paying a visit to Crossfit Seattle next week to see if they might be able to give me a little assistance.
Also, CF Baseball sounds awesome!
Re: Gloves vs. No Gloves
If I had a choice, I'd forgo the gloves. But, I work on people with my hands (Orthopedic/sports massage therapist). If my hands are torn up and bloodied, I can't work - simple as that. So, I wear gloves in the gym. Doesn't make me any less serious about training - I still get calluses even WITH the gloves, and I sand/smooth those down.
You know who probably uses gloves when he works out? Dickie Roberts - Former Child Star. But he has emotional problems you insensitive a$$hole! Clearly, when #20 posted the question, he didn't mean he just wanted to keep his hands from getting torn up. No, it was obviously a much more deep and profound question. He was asking for all people in all situations. And your narrow-minded answer didn't address people with rare skin disorders. Nor did it take into account people that are disfigured and self-conscious about it!
This has been one of the most ridiculous, yet profoundly hilarious chains of posts ever.
Thanks for the laughs everyone. And #20, I truly hope you got the answers you were looking for. And I hope penty is wrong and that you aren't a disfigured leper that has had several skin grafts on your hands. If so, JroCK's posts probably sent you into a corner where you are shivering, sobbing, and alone...
1st time front squatting...feel like a sissy after seeing other's weights!
(converted from kilos)
88 x 10
112.5 x 10
135 x 10
157.5 x 10
157.5 x 7 (failed, rest a minute and did 3 more)
its a very new exercise to me, but i liked this variation of the squat as it doesn't feel so stressful on my lower back. I definetely need to work on the technique of holding the weight across the shoulders though, as that was my biggest struggle during this WOD
5 min Row
10 min wd on elliptical
legs are shot...2nd day back
No equipment and not feeling to good anyways, sub'd 5x30 jumpies.
185, 205, 225, 235, 245(F) - missed at 8
I liked this one
Day 24 of burpees
First time with 10RM anything!
195 (10RM PR)
200x9 (9RM PR)
#9 on the last set made me see, smell and taste cosmic things, when I went down for #10, the bottom fell out - I had nothing left! Overall I'm very happy with the lift today!
135 - 140 - 145 - 150 - 155 --- thank jebus no chin ups
M - 5"11 - 170lbs - 28yrs old
First ever front squats!
45 - 95 - 135 - 155 - 185
I tried 200 but sneezed and dropped
the bar after 5 reps.
33 yom 225 bwt
bike 10 miles
don't know why but this gassed me. My legs were toast after yesterday.
bike 10 miles home.
wu - 15 min jumprope with DU practice and stretches
was making up Friday's Angie and Sat
45# SP 21
45# PP 21
45# PJ 21
450 meters (messed up on distance so madeup the other half at the end running between 6.0 and 6.7)
made up after half hour rest
50 pull ups
(85#assist 1st 25 and 100# assist last 25)
50 push up (sets of 10 with 10 sec rest inbetween full ROM)
50 sit ups (25# on chest unanchored first 25 and anchored no weight last 25)
50 squats (2x25)
more 10 sets of 10 squats (slow to practice form)
15 min jumprope and practice DU.
Good workout. still need to make up todays plus 1 more.
135, 155, 185, 185, 185.
Wrists stretched to new limits today. Had to switch to crossed-arms grip midway through last three sets.
Since when does Crossfit have bodybuilding WOD's??? 5 sets of 10...really? I'm pretty disappointed with this. Anybody care to explain?
should have started higher
I'm no crossfit expert. But I would say that crossfit is all about variation. Asking why crossfit does a "bodybuilding" WOD is like asking why crossfit does a "marathon training" WOD when we run the 15k. It's all about NOT specializing. This is what attracts me most to crossfit. Maybe others can chime in.
first sets up to the 120 were performed from the floor (clean for the 1 rep then 9 more front squats) The wrists were the limiting factor by far.
Pre: hang snatch practice
post: speed DL 10 sets of 3 with 30 sec rest at 50% of 1rm followed by 3 sets of 12 strides of glute med work from pose seminar.
At least every other comment today isn't about how to partition......
This was a little tougher than I thought it was going to be.
215 lbs x 10
225 lbs x 10
245 lbs x 6
235 x 8
225 x 10
Followed by a light mile run. PLEEEEEEEASE!!!! No legs tomorrow!!! Whatever... bring it on!!! But seriously.....
wow my rack sucks. left index finger really hurting from early reps. later reps had better form. need to work on this....
Except that Crossfit is definitely not a program rooted in randomization. It doesn't specialize, but it's a pretty specific prescription that's applied in in varying forms. We will never see an arms day posted. We will never see a Cable flys 1-1-1-1-1-1-1.
I was under the impression that this broken set 10 rep scheme results in primarily sacroplasmic mass gain, not functional, and not Crossfit. I could see a 50 front squats at x% bodyweight for time that ended up being broken into sets of 10 and performed at high intensity. I could see Front Squat 1-1-1-1-1 or 3-3-3-3-3, or even 5x5. But 5 broken sets of 10??
85# warm up
20 min. on eliptical
BW @ 60-61kg
Haven't been feeling great all day.
But at the same time fed up of this semi-volume lark, lol
Would have made this this a 5x5 so thought I would hit this up as rx'ed
Can't remember the last time I lifted anything more than a warm up weight for more than 5 reps, lol.
Happy with building up to BW for 10 for today though :)
5 min row + CFWU
last rep of 175 and last 3 of 185 were challenging but still doable. Should've gone heavier but I wasn't feeling it after yesterday. Legs/Arms/Shoulder/Back all still sore.
It felt good to do some front squats.
CFWU x 2 with jump rope and double unders and HSPUs
50# & 75# warm-up
Did some Aikido wrist-stretching to keep wrist supple between sets.
Again, not a crossfit (or any other fitness scheme) expert. But I would say that this workout is extremely functional. If you've ever had to load trucks for UPS, you know what I mean. Besides, front squats require good form and they are a very dynamic lift that doesn't target a singular muscle group. How this is different than 5-5-5-5-5 back squat days, I'm not sure. One thing I noticed a while back though, is that each affiliate has their own take on crossfit. The underlying idea is the same. So, you might want to check out some of their sites. Most of them post their WOD's and you might be able to find one that fits your needs more closely while not losing the benefits of crossfit.
I workout in the school's gym which pretty much resembles a Globo Gym. A colleague of mine is working out with me given that all of the classes offered at the gym are cancelled until school starts in September. As I was showing her how to perform a front squat, one of the employees on the floor criticizes me for breaking the rules which state that no one but personal trainers are allowed to engage in personal training. I told I wasn't accepting any money and that I was just showing my workout partner how to do a front squat. He left and we continued with our workout. As I exit, the guy is talking to people at the front desk and says "he's next on the list". I assumed he was talking about me and that he want to either suspend my membership or ban me from the facility. I stopped right behind him. The look on his face was priceless when he turned around and realized I overheard. I just looked at him and walked away. The facility also doesn't allow olympic weightlifting and has only metal plates. If I get thrown out, I'll try to make to an affiliate even though they are far away. It will take more than that to make me quit CrossFit.
Bad day mentally, and chasing rock-throwers down in Iraqi heat in 60# of gear at noon before doing this screwed me up. That's life, next time should be better, especially if it isn't after Murph.
"...I was under the impression that this broken set 10 rep scheme results in primarily sacroplasmic mass gain, not functional, and not Crossfit...."
You would be correct if this were a periodized program that you were doing in splits and for weeks but as a very rare "random" workout sprinkled in among the other CF WOD's it can actaully serve to increase strength and stamina. (Just like a newbie might experience hypertrophy from a strength accute variable of 1-4 reps but as a periodized program would primarily develop strength)
I hope I articulated what I was trying to say...
100#, 115, 125, 130, 135
Good form throughout. Almost ate it on last rep of last set. Quads are angry from Murph yesterday (fantastic!)
A very weak question is why does this workout not fit with my limited understanding of CrossFit. A much more powerful inquiry would be, why did the brilliant guys who invented CrossFit put this WOD in the mix? Research and explore!
used crossed arms cuz rack got tweaked...
finished w/deadlifts and kbells
#80 JrocK At first I didn't know how to take you but now I get where you are coming from and you make me laugh with your posts, and I totally agree with you, throw that wussy stuff away.
I have to share with you a story. I was watching Friday Night Lights the TV show and they were showing this guy doing a bench press using straps but he didn't have his thumb hooked around the bar. I had to rewind it watch it again because I couldn't belive what I was seeing. Esentially if the bar were to roll off the heal of his hand it would have just smashed his face.
I guess he could have won a Darwin Award.
30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Front squat 45lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 2.
95lbs x 10
105lbs x 10
115lbs x 10
135lbs x 10
145lbs x 10
4 minutes rest per set
Foam roll after.
#308 CW Limbaugh
I think you were trying to address tauger (you quoted him). I would agree with you though.
135 x 10
155 x 10
185 x 10
185 x 10
185 x 10
65 x 10
95 x 10
105 x 10
105 x 10
95 x 10
Yes-what you said.. my bad
135, 155, 175, 185, 195. Should have pushed harder but leaving a little in the tank for Murph tomorrow.
No squats today, 2 1/2 hours of softball practice instead.
Then biked up the damn hill to school. It's good to be back.
AMRAP in 20 min:
I saw Jrock post this a few days ago and it looked fun. I think I could have got in a few more. I paced myself and could have gone a few more reps each minute. Legs did not get tired, it was my wrists :)
And a thought on the whole "gloves vs. real life": I find it interesting to see what lengths humans will go to in order to avoid a little discomfort, when the benefits far outweigh the discomfort experienced; for example, me forcing myself to bike up the monstrosity of a hill behind my apartment each day in order to further my education. Sure, I could just as easily hop in my truck and drive there, but 4 minutes of intense discomfort is a blink of an eye compared to my entire day.
157 (failed on 10th rep)
Gloves, to each their own, it doesn’t really matter
Do the WOD; make it work for your goals or mission
Front squat: 205, 10 reps x 5
Comment #297 tauger
I think that you may be doing too much weight if you are breaking up your sets like that. Try lowering the weight so that you can get the 10 reps in for each set then it won't be as much of a "bodybuilding" work out for you.
10 x 185
10 x 195
10 x 205
8 x 210
9 x 195
I'd SO MUCH rather do back squats!!
55# x 10
65# x 10
75# x 10
85# x 10
95# x 10
195x10 (PR by 10 lbs)
As rx'd, 5 x 10 front squats:
135, 135, 155, 155, 155
Temp at 29 Palms: 98
Temp in C'fit Ripper: 98
all squats A2A
Legs were dead from Murph yesterday. As rx'd,
Difficult towards the end; I'd like to do the same next time, except make set 3 or 4 a 205lb set.
my wrists were the problem..
Legs felt great.....wrist are another story...
135 X 10 X 5
Legs did not want to be pushed after Murph.
good w/u then:
85, 95, 115, 135, 145. on 145 had to split sets of 5. Hard to hold the position, first time doing these, tough on the wrists. I still owe Murph, however, from yesterday, will make it up soon.
did tabata today.
pull ups: 11 11 11 10 9 8 9 9 78
push ups: 16 15 14 10 9 9 8 8 89
sit ups: 16 15 14 14 14 14 14 14 115
squats: 20 20 21 20 20 20 19 18 158
total: 440 (pr is 447)
push ups failed me. sit ups anchored. no medball on the squats.
If after every set you were gasping for air and didn't want to do the next set, you were doing Crossfit!
Intensity = Results
Anyone know whether or not it is okay to wear a shirt while crossfitting? I noticed that in the videos and photos most guys are shirtless. Though I'm pretty sure that if you don't wear a shirt then you definitely shouldn't wear gloves. That would look tacky.
Today was 2nd day of following crossfit. Core very sore from doing 1/2 of murph yesterday. Did 5x10x95 of front squat. Used crossed arm grip, could not get hang of other grip, wrists dont seem flexible enough??? Mild pain in lower left back/upper butt.
Front Squats x10
Wide Grip Pullups x 10
Repeat x 5
Run 1 Mi
Weights: 45, 65, 75, 85, 95: Emphasis on Form, first time doing Fr. Squats
*Noted Pain in wrist
95, 105, 95, 75, 75.
wrists just wouldn't hold out - anyone got tips to reduce pain in the wrist?
95, 105, 115, 145, 165
Took it easy, hammies are thrashed from 2 wods yesterday. That deeeeeeep squat got harder and harder to hit. And yes, gasping for breath is fun.
Fun working while "The Protector" (with Tony Jaa) was playing. He inspires me.
95, 105, 110, 115, 120
should have gone a little heavier. wasn't sure what to expect with this one.
Warm-up: 100 SU + 50 DU; CFWU - 3 rnds.
As Rx: 135-155-175-185-195
Cool-down: foam roll.
Squated to an 11-inch box.
I am back in the game still not able to post regularly due to no enternet at new apartment I am posting at my job right now but I did murph today.
Murph: 33m 10s (PR) by nearly 20 minutes, mind you I had the flu the first time... still I am super stoked after over 2 months on the Disabled List.
Thanx Crossfit you have changed my life!!!!
It should have been much heaver but after yesterdays WOD even my clothing is heavy.
95, 115, 135, 145, 155
Four minute rest btw sets. Form buckling on last set and nothing left in tank.
135, 135, 135, 145, 145
Yeah, got caught up doing this one.
Front Squats: 95, 115, 115, 115, 115
Focused on form but main goal was to ensure 10 reps each set.
For what its worth... I don't see the big issue with gloves. Wear if you want to. I don't as a rule, but have an old pair of cycling gloves that I have put on in the rare case where it was too painful to hang onto the bar anymore.
Having said that, I work in Finance, having come up from a very blue collar background. Part of me resists my finance world with a vehemence.
Perhaps maintaining heavily callused hands is a reminder of where I came from and keeps me grounded in Reality.
wu: 500m row, 3x15 cfwu
#350 My wrist kill me if I hold the bar in my hands, so I just rest the bar on the front of my shoulders, keep my elbows high and cross my arms, resting my hands on the bar.
Made up Helen afterward in 10:35 with CTB pullups. PR is 9:02. Front squats did me in.
5x10 front squat
95-115-135-165-185 (will start higher next time, could have gotten 205)
First time with 10 heavy reps. Wasn't sure how to start, so took a stab in the dark.
Last ones felt a tad heavy, but that may be due to Murph yesterday. And I'm still not fully recovered from my 60km run last week.
45/65/85 (oops) I kept failing here so I had to drop back down/75/80
First time and should have started higher. Question: I watched the demo but my wrists still felt torqued after each set. What was I doing wrong. I thoght I had it on my shoulders but had to bend my wrists to stabalize the bar. Ty for any help. Cf4ver
Wow. Was stopped on this one by intense wrist pain. I wonder if this is a wrist flexibility workout?
95-115-135-155-165(fail 3 reps)
Max FS is 235.
You may want to try a tensor bandage or wrap around one or both of your wrists on this one. I had to put one on my left wrist after the second set and had no problems with the other three sets.
175 x 7, racked it for ~ 10 sec.
175 x 5 to finish
Psyched out on last 3, shouldn't have feared it!
Did a 'Team Cindy' with Emilie v. Klink and Elsa
We: 35 2/3
155, 175, 195, 215, 225
I thought my wrists were going to break.. that can't be good.
M - 33 - 5'10" - 181# BW
DROM Warm Up
BJJ x 1.25 hours
WOD as rx'd: 65, 75, 85, 95, 105
Notes: After an hour of getting arm triangled I was lacking some gas. Hence the pretty modest loads.
I would definitely like to see these types of set/reps again!
Front squat, 5 x 10, 185, 185 x 9, 175, 175, 180
J - 55, 65, 65, 70, 70. Love CF just for what it does for her legs - wow! Paul
1 mile easy run WU
warm up with 45 and 75.
95-105-115-125-135....95 down set.
probably started to light.
Zone is zapping my energy. Meals are spread every 3.5 to 4 hours. I'm either going to have to increase intake or eat every 3 hours. Have lost weight and inches but seems at the expense of energy. Any suggestions???
focused on depth - took it easy
The zone diet calls for "slow-cooking oatmeal". Is that the same as "old fashioned oats"? I can't seem to find any lables that say "slow-cooking".
#345, I usually wear a shirt when working out, but that's only because I'm a walking Crossfit billboard.
I had to share the squat rack with a couple of guys at my globo today. They seemed like nice fellows, so I pointed them toward the site. They were doing half-ROM back squats and were wondering why I was doing squats "differently," so I had a brief conversation with them about some of the functional elements of the lift and ROM training. It was a good time.
Anyway, I've been having some SI discomfort since the last set of back squats and dead lifts a few cycles back, so I kept it below my body weight. Plus, 10 reps is a lot.
165 as rxd
135, 155, 155, 155, 135
had some problems with the grip -- any suggestions? I cant hold the bar normal and squat. The bar wants to rip my fore-arms apart. Instead i have to cross my arms, but the bar starts to slip mid-way through. I can squat over 400 with back squat, but the grip has always killed me on the front.
Curious to see how people can put up over 200. Any suggestions?
almost as Rx'd
135, 145, 155, 165, fail(murph is a killer)
175-185-195-205-225f on the 7th rep
Front squats: 5 sets of 10 reps each
Warm-up: Air Squat x10, 16lb bar x 10, 20lb vest x 10
23x10,23x10, 25.5x10, 29x10, 31.5x10
Yes, i know i'm a wimp, but it is 1 hour later and my legs feel like limp noodles and i haven't even finished my first glass of wine yet!
Gloves...hmmm...when my hands start to hurt i put them on. When my hands get cold i put them on. My advice, if you need them, put them on, if not...don't!
For all of you who have an adversity to the front squat grip: You should just practice (warm-up) with an empty bar and the proper grip. When you start to add weight use whatever grip you can control without pain. Pain is bad!
Hard work is good, grunting is good, bailing on failed sets and dropping weights is good, delayed onset muscle failure is good (to a point)...pain is bad!
Go, go, go!
TGU's 10/arm @ 60lb's
First attempt with front squats, felt good, wanted to go for more weight, I had a pain that wasn’t normal. So I just gutted out one more set. 9 & 10 of the last 3 sets were difficult though, so the weight may have been just about right.
Felt like I could have done more weight, but my wrists couldn't take it.
This was pretty tough, my legs are jello after today.
Run 1 Mile
Run 1 Mile
This is about 30 seconds slower than my PR. But considering the week I've had, I'm quite happy with this.
still trying to rest this week, but decided to try the WOD today...
#239 re: rack position for front squats
I agree with the previous post, unless you have an injury in your wrist or elbow, I would work on flexibility and slowly develop a proper rack for front squats. They are foundational for the clean, a staple of the CrossFit regimen. However, there are situations where one has orthopedic limitations to ROM, in this situation loading the elbow or wrist in flexion or extension could be deleterious. Futhermore, as far as core stabilization and leg work, using the "Genie" front squat is equivalent, but in developing and strengthening your cleans, the rack for front squats is supreme.
Front squat 10-10-10-10-10
started way to light
Tough workout; form focus with medicine ball at bottom of lift for a deep squat. A little sore after Murph.
I did an extra set, just felt like it. Worked on fighting and striking too.
1 x 95
1 x 105
1 x 105
1 x 105
1 x 105
'murph' yesterday was the first WOD i've done since last school year.. no gym all summer =( so legs were killing me from squats yesterday...
ive never done front squats before... wrists were killing me after first set, is there a way around that?
I had all kinds of trouble keeping my fingers on the bar. Very hard rep scheme.
OOps, did back squat instead, a littlw sore after Murph yest.
165, 185 X 4
nice and easy today - nursing bruised ribs after 1 week.
135# all sets
HSPU in between sets
finished with intervals on the bike.
Dang I'm gonna be feelin this all day tomorrow =(
235x10 < Dumb. lol
This freakin hurt after yesterday's workout (Murph). Who made Coach mad?
135/155/165/175/185 x 10
Day 26 of Burpee Challenge
This is just a random question, but I just wanted to see what everyone's thoughts on something. I'm a rower, and we have a 6k erg test Thursday morning. i was planning on skipping Wednesday's WOD and just doing it Thursday (after I've sufficiently recovered from erging) instead of taking the rest day. Does that sound like a good/kosher idea?
205 (form starting getting pretty horrific at rep 8)
Still feeling Murph from yesterday big time. Even warming up for this workout was hard :)
RE: Soar wrists and forearms
I used to have this problem when I first started doing front squats. Personally, the pain was from improper form. The biggest thing I could suggest is to make sure you elbows are up. The bar should be resting on your shoulders and chest with your fingers under the bar. Wrist felxability is an issue, but should not stop you from completing the lift. Use lower weights until you feel comfortable then crank it up.
29yo, 5'11", 173lbs
The last set of 205 was broken after rep 8.
ALL WRIST COMPLAINTS: See my coment #262
Comment #397, 404 and 422.- all good info...
Work where you're weak!
135 x 10, 155 x 10, 165 x 10, 175 x 10, 185 x 6
Mel: max at 55 x 10, 65 x 7
28 m 170 5'11"
183, 183, 188, 188, 188
all sets to 10 unbroken
Front Squat 10-10-10-10-10 reps
45.5kg/100lb – 50.5kg/111lb – 55.5kg/122lb – 58kg/128lb – 60.5kg/133lb
Went for form over weight as I'm relatively new to doing front squats.
As for wearing gloves or not - nobody gets stronger while they're waiting for their hands to heal. The "in-real-life-you-won't-have-gloves" argument is a bit spurious, as previous posters have mentioned.
Train smart, don't get injured. That IS real life.
freddy c. -
damn right! gasping for air once that 10th rep was done, and not because of the bar-in-the-throat thing that happens sometimes with front squats, but just from the intensity. never remember pushing this hard in my pre-CF days of 10-rep sets...
I did "Murph" last week 47:24, was not a better time but the technique was better hands down
Oops! Forgot to post my workout....
Did 20 RM Back Squats instead
First time doing a hard set of 20 Rep Back Squats in a long time. Forgot how tough they can be
Tried 115#. Big mistake. Down to 95# for the last 46 reps.
A day behind, so Murph for me today. See Aug. 25th for details.
95x10 for the rest
pre: wux1 + 4 mile run
legs shot from murph and run
95, 105, 115, 120, 125
45, 65, 75, 85, 95
scaled and changed up. (Still nursing hip)
10 FS 45
10 FS 95
10 OHS 95
10 FS 115
10 OHS 115
Haven't been able to do heavy leg work or running - stress fracture in right foot- so took it easy getting back into it.
115 125 135 145 155
could have gone heavier. i will next time this comes up, which will probably be 2012.
btw, does anybody else feel like you can squat way deeper with front squats than bs? could be my new vs weightlifting shoes...
Warm-up: 500m row on C-2 (arms and legs sore from "Murph" yesterday)
45 x 10
50 x 10
55 x 10
60 x 10
65 x 10
Last 2 at 65 lbs were tough. Feel good about this since my 1RM was 95 lbs. Slowly getting back into it.
10x front squat
95, 105, 115, 120, 125
Maybe could have pushed harder...noticed the tiredness from Murph (54:20) yesterday.
Crossed arms as well...kind like my wrists at the moment.
65 X 10
75 X 10
80 X 10
85 X 10
90 X 10
155-185-205-225-235(9) did not get low enough on the last rep + 10x @ 135. Legs = smoked
never did front squats before, and i don't have the proper gear. had to start the bar on the ground and lift it to place before each set.
15*10 (was the bar)
Attempted 75,then did 55*5, 55*5
horribly weak at front squats, need to work on this
Had no idea what I could do, so started low and turned out pretty close :)
10 X 95
10 X 105
10 X 115
10 X 125
10 X 135
Sorry about the gloves question. Didnt realize it was such a sensitive subject.
85, 95, 105, 105, 105
45 x 10
65 x 10
85 x 10
95 x 10
105 x 10
115 x 10
135 x 10
155 x 6
WOD as rx'd
10 min warm-up on elliptical
went low weights so I can work on form.
First time doing front squats and i am not a fan
325 x 3
335 x 3
355 x 3
360 x 3
365 x 3
305 x 15
Reeeeeally glad I've been doing heavy sets of 20 back squats after being inspired by reading Rip articles (and Starting Strength)
I'm pretty happy with these numbers, the sets are in a weird order since I wanted to lift my goal weight early in the sets so fatigue wouldn't factor as much.
Tomorrow looks like torture.
weight in kilos
Front Squat 10-10-10-10-10 reps
Each set 105#
Run 6.5 miles (47:00)
Day 6 burpee challenge
Light snatch work with OHS
snatch + 3 OHS
14 hour work day. Not enough time or enegy. Do this one tomorrow
65. 85. 115. 135. 145.
first time back in a long time!
Each set 95#. Went for form. Had to switch to OHS for last set due to recurring elbow/forearm pain.
took it easy on the knees tonight
Two of my work buddies wussed out and didn't show up. So me and the one brave soul who showed did this:
21 DB Swings
15 DB Swings
9 DB Swings
I was using 45-lbs DBs and he was using 35-lbs. I came in at 8:21, he got 12:47. Damned impressive for his first Crossfit exercise.
Thanks again to those of you who gave me tips for structuring this.
225 x 10
245 x 10
265 x 10
285 x 10
285 x 10
205, 205, 205, 205, 215
155 x 10
175 x 7
175 x 10
175 x 10
175 x 10
I have horrible wrists, so I definitely couldn't do more.
135 x 10
185 x 10
195 x 10
205 x 10
215 x 10
Oops! I did back squat, didn't realize it was front squat until I logged back in to post!!!
65 x 10
95 x 10
95 x 10
95 x 10
95 x 10
wod as rx'd
this WOD hurt the legs, but it was nice to not have to bust my ass for 15 minutes.
185 x 10
185 x 10
185 x 5
135 x 10
135 x 10
195(f) x 7
I'm back in the States now. Glad to be home from Iraq, and back to a somewhat normal life. Today was my first WOD since I've been home.
I'm looking forward to checking out CF Camp Pendleton.
500m row/3 minutes
I had a heck of time with this WOD. It has been years since I last did front squats and when I did I used a smith machine. I gave this one a shot:
warm-up 65lb x 10 for three sets. On the third set, I adjusted my hand and arm position as the first way was killing my fingers. I honestly could not hold the bar properly using the grip position from the video- I am not that flexible.
With my adjusted grip:
75lb X 10
85lb X 10
100lb X 10
115lb X 10
135 lb X 10
I could have started higher, but I am glad I was cautious on this one.
205 (Failed on #6)
137.5, 187.5, 187.5, 187.5, 187.5
Bwt: 173 (from 165 due to vacation)
95, 115, 135, 155, 185
Getting back on the train...
135, 185, 205, 205, 205
Wrists couldn't take any heavier. The rack always needs more work.
Really tired and jetlagged after 2 week vacation.
CFWU x 3
WOD as rx'd:
Front squat: 95x10,105x10,110x8,105x7,95x10
Ran 1 mile
Strangely felt like a great leg recovery workout after the 300 squats...
Hip flexors, lower hamstrings and obliques super sore from football on sunday and murph yesterday.
quick stretching, 12 dumbbell swings 30#, 10 front squats @ 45#
WOD: Front squats 135 x 5x10
185 x 12
235 x 8
235 x 6
135, 155, 165, 165, 165
Maybe I should have tried heavier, but practice was tonight
at home, clean each rnd.
135, 145, 155, 165, 175x8.
Wrists gave out on last set.
95# for all 5 sets
Left knee sore (AS)
Focused on form
In lbs -
OK, this really killed me. Not my legs but my wrists. This is definitely a functional WOD!
My Workout was
CFWU, with PUs and Dips assisted by ...25k *that is 10k less than one month ago, just in case you had not noticed it *BTW, my keyboard is doing some funky things.,…
I only did 2 rounds of Overhead squats, not wanting to get to much punishment before the WOD
Ok, got into the WOD. Started with 132 punds, intending to progress from there....no way! Leg wise i guess I could have done it up to around 180. But my wrists just would not let me do it. I actually had to split the 10s into 5s...except the last set, which I managed to finish nonstop. Am I doing anything worng or isit supposed to hurt wrists that much+ Please advise.
P.S. sorry for the illiteracy. My keyboard is also killing me....
CFtting since Jul/28/08
De nieve, huracán y abismos, el sitio de mi recreo.
These are difficult for me due to the fact that my wrists are not flexible and that makes my hands feel like they are on the verge of cramping. Anyone else have this issue? How does one add elasticity to one's wrists???
went down nice and fast and got below parallel for depth. Still relatively new to front squats, can't wait till my wrists can handle it!
5 X 10 Reps of 115 lbs, that sucks
40kg, 42.5kg, 45kg, 47.5kg, 50kg.
Sore this morning, don't know what hurts more my legs or my shoulders and wrists.
CFWU x3 minus over head squats
Bike 5 minutes
gotta work on the grip/technique-killed the shoulders
One thing that may help all of you with wrist problems is to bring your elbow into the center and hands wider than elbows.
The weight should not be in your hands/wrists, it should be resting on your shoulders so i don't understand why it would hurt your wrists.
But then again, i'm like Gumby so who am i to judge.
145F p 2
Skipped to get back on schedule.
My post earlier weren't Rx'd. I did back squats instead of front squats, didn't read the post right. So as you can imagine my wieghts were a little higher.
Grip needs lots of work.
135, 155, 175, 185, 195
front squats are hard after murph
165, 185, 185, 185, 195
CFWU w/88lb assist on pullups/dips
Tried some front squats but the technique just wasn't there. Either was choking or starting to hold the bar with my hands. Maybe did 7 reps of #65
Finally gave up and moved to back squats.
10x body weight squat
5x 95 -- too tired
Seeing rx of 5x10 squats, I thought of this page: http://www.t-nation.com/readArticle.do?id=651322
Basically that guy thinks that if you're doing 50 reps of something, then you are probably targeting maximal hypertrophy, which I now understand is related to sustained power capacity due to the generation of intra-muscular blood vessels.
So for hypertrophy, you're looking at 36-50 total reps, at a load of 70%-80% of 1RM, with a 60-120 second rest interval.
Well I tried doing a 120 second rest interval at 95# and I plumb wore out fast :-) I think my conditioning is horrible, but I knew that already.
I am really interested in seeing a prescribed rest interval in the crossfit strength workouts. The reason is, given "5x10 front squat" Rx, you have 2 variables to play with: weight and rest interval. They are related, but higher weight + longer rest will do something different to your body than lower weight + shorter rest. The first will target strength more, the second will target conditioning more. Which is the goal of this workout?
Or am I totally off base here?
#87: You are correct. Try to do the max weight you can do for 5 sets of 10 reps. Also, try to increase the weight with every set if you can. Take as much rest as you need between sets.
Partner and I went lightweight and analyzed each other’s form. We sacrificed the intensity on this WOD in favor of consistently nailing the mechanics (getting the bar in a straight-line every time). By the end, our FSQ looked better and felt better—funny how you start to feel the differences.
Then I ran a PT session for a small group of people and we did Frelen (or, what I think Frelen is).
400m / 95# Thruster / 55# KB Swing for 3Rnds 21-15-9
The group used different weights and worked on getting the technique down, and I joined in and did the workout. Man, what a bad idea on my part. I’m hurt’n today. The Thruster kicked my butt, and the overall workout took me 13:15. Bottom line, I was worn out.
ok yesterday about killed my girls, no tellin when the last time they did squats was.... but they were troopers. i only had two bars to work with so while two were doing their squats we set up ab work in between.
the weight wasn't real heavy but they pushed and now this morning they all can hardly walk.
they started with just the bar
we're working on it.
51 yoa new guy....did this, as scheduled...at
135, 145, 155, 165, 155. wasn't the weight, it was the lack of flexibility in the wrists and hands
135, 155,155,155, 155
CFWU- 12 pu's @ 30 assist
185x5 (lower back go boom)
Had to stop, form must have gone and messed my lower back up good. Hard a hard time getting around last night and it is not much better today. Not happy.
run 2 miles 15:30
5x10x125lb front squats
run 1.5 @ 12:00
as RX'd first time doing front squats. I don't think I have the form quite right.
10 x 65
10 x 75
10 x 80
10 x 80
10 x 70
M 32 135 lbs. 5'6"
Run 1 mile
CFWU x 2
Was not sure where to start with these:
5x10 Front Squats
The 120's were a real challenge. Thought I was gonna pass out, but that was the right weight to shoot for next time.
600m swim for a warm-up, and to work some of Murph soreness out. Actually, it was more of a flunder than a swim.
Knee trouble (possibly due to tight IT band).
Hip extension - 30
GHD Sit-up - 30
Push-Ups - 30
Pistol (good leg) - 10
Asst. Pull-ups 30-25-20-15
Seated DB Press 5-10-15-20
about: 20 Minutes
did this on 8/27
worked up to 170X9
then did the navy seals wod
50 - 35 - 20
Push press (65lbs)
Box Jumps (20" box)
Sumo Deadlift High Pull (65lbs)
in 27:32 (slow!!!)
wanted to try muscleups today since I recently got my rings.
MU x 30
45lb FS x 150
Did 15 sets of 2 x MU and 10 x FS
breakfast: run 45 minutes = 6 miles
back to gym @ nite for
400m run, cfwu, (waiting waiting for the squat rack) 400m run, db swings, some dls, some walking lunges (tryna stay warm)... warm-up front squats 10 x 85#, 10 x 95#
WOD: front squats 10-10-10-10-10
all below parallel. challenging. finishing the 6th rep thinkin "holy cr*p, 4 more reps?!" and after that last rep legs wobbly, everything shaky, and lungs just can't get enuf oxygen... n then "how da heck am i gonna do that again with more weight?... for TWO more sets!?" haha! i luv this stuff.
yeah i am weak and slow but i make up for it by being uncordinated. First time with squats and it wasnt so much the weight as the soreness in my wrists. Lots of progress to make obviously.
did Back Squats instead
135 X 10
155 X 10
175 X 10
185 X 10
195 X 10
could have gone a little heavier probably. form has improved a lot.
Almost snapped my wrists the first set doing this, had my hands too spread out.
After stretching and walking a bit to warmup:
135x10 reps for 4 sets
Really focused on form. Wrists were still a little sore/tight but didn't feel like they would snap after the first set.
Front Squats 5 sets of 10 @ 65/75/85/95/105; then C2 Row 3 x 1k w/2 min recoveries (4:34/4:30/4:30).
Front squats 5x10
125 6 reps only
125 6 reps only
A very unfamiliar lift for me, hard on the wrists.
2x cfwu 15 reps
95 all 5 times.
10 * 66 kg - 145 lbs
10 * 71 - 156
10 * 71 - 156
10 * 76 - 167
10 * 71 - 156
0.75 mile run to the gym as warm-up.
Good form throughout. Legs very, very burned out from the past few days.
First time doing front squats.
My quads are so sore today 8/27 I had to take a rest day. These hit a totally different spot than regular squats!
95,115,135,155,175(7-3 legs fine wrists and shoulders were the problem)
ME Black Box Day
shdr. press and dead
If your doing this one right, you'll feel your pores start to drip sweat around before you are done with the 10th squat.
As RX'd: 70/80/85/90/95kg (209lbs)
Round 1: 5x135, 5x115
warm up - easy treadmill 15 min, CFWU light on pullups/dips (have to take it easy for a while)
WOD: all at 45lbs - working on getting the form right. All "I Dream of Jeannie" style.
Real happy with this one. Haven't done FS in a while. PR for 1 rep before today is 180.
I'm guessing I can pretty much shatter that any time I want now
Started a little low and didn't know how much to jump. Should be heading towards the 200 range next time.
Focused on form and going deep
Realized after 185 I had only done 4 sets and had to drop to 165 in order to get another set of 10.
95 - 115 - 120 - 125 - 130
Trying to catch up, doubled up today this workout and the 800s/presses. Good times!
Is using a smith machine for front squats in the gym considered cheating?? I didnt use it but my friends load was alot more than mine way more and i can usually one rep max way more than her. Is it considered assistance??
I will start at 155 next time
165 last set was broken
43 yom-175#, 6'1"
Done Aug. 27th
pre-clean tech work 3reps
WOD - 10 reps x 5 sets Front Squats
Felt sluggish today, may still be feeling yesterday's "Murph."
warm-up with some 45# front squats
maintained good form, just a little disappointed with the loads today.
205 not easy, but feeling good
205 by rep 7, was cussing, big yell by rep 10
185 by rep 6, praying for death
All sets B&B, unbroken
Warm up 10 minutes on the bike then KB swings, high pull, snatch, clean and press, lunge each x5 per side.
20x45lb HPC's for WU
I can still feel Murph.
Bingo - that looks like a good work out. I'm going to try that one.
Tim p_az - again good work. I thought about trying to keep up. I have some work to do. And you say your weights have decreased?
Haven't front squatted much. Still learning the form.
new to crossfit
115 a couple pauses but never put it down
pretty much weak sauce :/
Haven't been doing full Rx'd workouts for a week or so now while rehabbing rotator cuff problems. I plan to go easy on the upper body stuff, and subbed back squats for this WOD:
CFWU x 3 (careful with pullups and dips)
w/u: 95x5, 135x5
205x8 + 185x4 after stripping 20# quickly
Row 2000m on C2 rower: 8:16
shoulder rehab stretch routine
Did these as start of a longer session working on olympic lifting technique
Finally back in the game. D:
CFWUx2 D8 P19/3
Next time I think I'll start with 85 and work up.
WU 45 x10
Started too low.
No WOD today - gym at school is packed... Did this instead
25 pull ups
10 Ring push ups
10 Deadlift @ 185#
10 Ring push ups
10 Deadlift @ 205#
10 Ring push ups
10 Deadlift @ 225#
10 Ring push ups
10 Deadlift @ 285#
10 Jackknife push ups
10 side bends each side @ 45#
I'm temporarily without weights so I did 5 sets of single leg squats, 10 per side. Last month I could crank out 20 of these totally unassisted. Now I have to hold something for balance. I'd say it's good to be back, but honestly it's more humiliating than anything.
Front squats 10-10-10-10-10
as rx'd 3 sets 135, 2 sets 155
50 glut ham situps
Front Squats, each times 10:
Then a self APFT...at VIP...
done on Thursday 8/28/08 after 1/2 murph
doing light to practice form
wrists are hurting
I meant 5 sets of 10 reps FS.
these are a lot harder then regular squats
135, 155, 175, 195, 205
Started too low, but the high end was just right
135, 155, 175, 195, 205
Started too light, the last two sets were tough
Haven't done this for far too long, so I kept it fairly light and worked form...
135, 135, 145, 150, 155
95, 115, 135 (only did 3 sets, read the workout wrong)
WOD: Front Squat 10-10-10-10-10
worked up to last 3 sets at 130
27 yom 6'2" 155#
Pre: CFWU x3 (added 30# db push press)
WOD as rx'd:
Front squat 45# x10 x3
First time with this one so went light at the beginning. I guess even my last rep weight was light :-(. Go bird legs!!
Oh, all squats ATA to full extension.
125 5, then 5
135 5, then 5
Front Squat 10-10-10-10-10 reps
1st rd 135x10
2nd rd 145x10
3rd rd 155x10
4th rd 165x10
5th rd 185x10
6th rd 200x5 just for fun :D
Today after ran in the morning I went to work and after work I went to the GYM to do the workout. I think I finally got the technique right! Finally I was feeling good and strong doing the F/S. So strong that I did an extra round of 200 pnd per 5 reps and I think I could go little more up. Next time I going to try go up to 225!!!!!!!!
29 yom 222# 6'1"
first time in "correct" rack position
did this 28/08/08
concentrated on form.
Did this one after the 30/40/50/60/70 work out. Rested about 15 minutes.
85 was probably too heavy after the first work out of the day. 30/40/50/60/70
10 reps at 85 pounds, I was hurting, but did it and didn't fail.
Jeff @ work
Only 4 sets didn't push hard. A2A
worked up to 180.
Did back squats instead, couldn't get the balance for front squats and still aching from the last 2 days. 5 sets of 10:
Back Squats (Couldn't get the balance)
DID THESE AFTER DEADLIFT SINGLES
185X10,205X10 ONLY DID 2 HARD SETS
I totally wrote this down wrong before I went to the gym. I did 10 sets of 10 Overhead squats.
Did 125 for one set. The rest were around 115.
Hot damn that was heavy.
left knee sore from running hills in Stowe, Vt.
wrist hurt. You really have to get the elbows in and up to relieve the stress on the wrists.
could've went heavier (slacker)
155-165-175-180(9reps)-165(R ham a little tender.
The more you know the sorrier you feel for thoes who don't.
I hate front squats. My hand and wrist can't take the weight that I need for my legs.
WU - ROM, yoga.
5 x 10 of 45lbs (bar) and wrist were hurting the whole time.
legs are killing me from "murph" but you just keep doin what they prescribe :}
WU: cleans with med ball and oly bar
WOD: squat clean up to squat: 95-95-115-115-135-135
WOD front squats 10,10,10,10,10.
doin 10 made a difference for a change from 3,5 or 1's.
made up thursday.
all below parallel except 1/2 of 205's.
@ work, CFWU X
5-160# all below paralell
Still catching up from field ops...
only my 2nd time ever doing front squats, still getting a feel for the weight. It's a miracle to get the ONE stinking squat rack in the Hansen Globo Gym.
CFWU x 3. Front squat WU: 45x5/95x10
Wod: 1. 135x10 2.145x10 3.160x10 (Failed on 8th rep). 4. 160x10 (Stuck it, felt awesome!) 5. 160x8
Legs were TOAST after this. Ass was wayyy below paralell for each squat. Form felt bang on.
done after nasty girls
Warmed up with a little joint mobility, and then a moderatly paced Fran: 6:27
WOD as Rx'd
95# (was already on the bar)
Stec - 135,145,155,160,160 (Went easy but was still hard with a broken hand)
Fait 3 rondes de CFWU. Pour le WOD, pas encore assez de souplesse pour faire des fronts squats (va falloir que je pratique sans poids sur la pin), alors j'ai fait des back squats, 5 séries de 10. 225, 205, 205, 205, 205. Je suis partie ben trop raide, faisait 4 mois que j'avais pas fait de squats. Pris ça cool + concentré pour descendre le plus possible.
45, 95, 115, 135, 155
COULDVE DONE MORE
M/39/170 - ax Rx'd
10 x 50kg
10 x 55kg
10 x 60kg
10 x 65kg
10 x 67.5kg
worked up to 135.
could of did more if fresh. Trying to catch up. did murph first. try more next time
10x (20kg on bar)
10x (30kg on bar - sore wrists - switch to regular sqats)
10x (50kg on bar)
10x (50kg on bar)
10x (50kg on bar)
Legs shot after yesterdays workout.
I suck at front squats!
185 all five times back squat.
135, 145, 155, 145, 135
legs just shot.
CFWU - 2. Pressed for time. Layed in bed too long. Superman. Burgener.
135, 145, 155, 165, 170. Reps 8-10 real tough on last 2 sets. Weight rolling down shoulders causing too much weight on front of foot.
Back hurt so stopped. Still a bit sore from the kata clinic and did not want to push it.
170(missed at 7 but accidentally had a 5lb plate on left side)
M 21 5'3" 137lbs
M 54 5'9" 180lbs
95/10; 100/10; 105/10; 110/10; 115/10
Under estimated my capacity. Next time start at 115 or higher.
Thought I'd get through 5 rds of 135# fairly easily but ended up w/ reps of 10/8/6/6/5.
had to do this quick after volleyball and only with wts at home
115# x 10 reps x 5 sets
could have done 123-135#
First time to do these so spent most of the time just working on form. Wrist hurt pretty bad from the position but feels fine later. I'm getting there.
95 x 4
95 x 5
95 x 3
95 x 5
95 x 5
All done at 135 lbs.
85 each time
85, 95, 105, 105, 115
Jennie: 27 F 160# 5'9"
as rx'd: bar, 75#, 95#, 115# (8), 115# (8).
Knees are sore (day after)
135 all sets
Wrists were killing me.
175 - HAD TO BREAK INTO 6 & 4
5 min rope jumping + Greg's WU + Burgners WU
60 - 70 - 80 - 92,5 (8x) - 85
95 x 5 as rx'd
Increase to 105 next time
good form, can probably go up
First day back in garrison after 10 days off.
One round of CFWU
50kg and then had to stop because of some strange, hurting pain. Not fun!
Front Squat 10-10-10-10-10 reps
10 @ 95 lbs - 10 @ 95 lbs - 10 @ 85 lbs - 10 @ 85 lbs - 10 @ 85 lbs
front squat - 5 sets of 10 at following lbs
Did Back Squats by mistake
cfwu x 2
OOps, misread this one, did 5x5 instead *blush*
40kg, 50kg, 60kg, 62.5kg, 55kg
45 (warm up)-95-115-125-135-140
135lb for all rounds. Not easy, but should have loaded more on there.