January 4, 2011
Front squat 3-3-3-3-3 reps
Dave Lipson: 405-425-455-455-455lbs.
Pat Barber: 264-286-286-319-330lbs(fail).
Post loads to comments.
Compare to 100428.
"Teaching the Pull-up to a Large Group: Part 1" with Adrian Bozman with Lisa Ray, CrossFit Journal preview video [wmv] [mov]
2011 Fight For Air Climb promo with Mikko Salo and Christy Phillips - video [wmv] [mov]
WOD Demo with Pat Barber - video [wmv] [mov]
"The Elephant in the Room" by Callie Oettinger.
Posted by lauren at January 4, 2011 5:00 PM
Love the comment on the shirts.
Love those shirts...so true!
Great pic today!
And, you gotta love the affiliate name. Gutsy.
Maybe one day i'll deadlift what Dave front squats for 3 reps.
Where have the Dave videos been lately? I use them for inspiration every time haha.
Love the video, teaching the pullup. Thats such a huge resource for us newer individuals that just arent good or profecient at pullups!
Well, whadaya know?! You came back AGAIN. Good on ya. More great stuff in store today compliments of Crossfit. Let's take a look, shall we?
Crossfit is the quintessential strength and conditioning program, the sine qua non of general physical preparedness. Today is a pure strength day, and these are the days that make Crossfitters strong. You need to approach these WOD's as seriously and with as much intensity as any of the other workouts. If done properly this WOD should fry your CNS (Central Nervous System) and leave you as washed out as any others. Folks who don't get stronger doing Crossfit fail to work hard enough on strength days like today. Don't cheat yourself.
3-3-3-3-3. Five sets of three reps, seeking your 3-rep max for Front Squat. Watch Pat Barber in today's WOD video (unfortunately only one angle view). Go over to the "Exercises and Demos" and play the demo video of 'good vs. evil' technique. Click on "compare to" above and look at Dave Lipson do the WOD. Both Dave and Pat have great form. If you have time keep clicking "compare to" until you come up on Shari Keener's demo and the classic subtitle of all time. While you're at it look at a bunch of squat videos. Come to think of it, see if you can find a CF Kids video on squatting; the coaching there is simply tops.
Please note that all of the athletes in all of the demos are using the classic rack position from the "clean". Crossed arms doesn't cut it here chez Crossfit; the Front Squat is part of our training progression for the Olympic lift the Clean and Jerk. Got flexibility issues? Listen, I'm a doc and all, but that's just not my forte--your just gonna have to work through that on your own.
Warm up (look up CF warm-up in the FAQ) and work on form. Full squats, crease of the hip below the knee. Don't be bringing any of that "bad for your knees" panty-waist nonsense around here. We go deep. Some folks will go with something close to their max straight across, but most will seek to build up to a final set at a new PR (Personal Record). Straight across is really hard. You're new...that's why you're reading this. Build up. Standard rest is 3-5:00 between sets, enough to be ready but not enough to cool down (FWIW I've been using 2:00 for a year or so and still PR'ing).
There you are, your first Crossfit strength day. Remember, Crossfit is a STRENGTH and conditioning program, and today is strength. Make your trip to the gym worth it.
Yup...January 4th...now batting .750, 3/4 Newbie posts in the you know what.
Hey Elise, can you turn around real quick? Thanks.
Pure sex. Move over, stick thin and anorexic and weak abnormally tall women with arms that look like the legs of a spider or spaghetti strings. Nothing wrong with you if you look like that normally, but at least be able to lift a bag of groceries and be healthy.
Cant read the shirts on my iPhone - what do they say?
Been a really long time since I've posted on the board! I'm relocating to Los Angeles and will most likely be living in Los Feliz. Any affiliates in that neighborhood?
Elyse representing CrossFit Big Island tank! Sweet Pick!
matt 21, if you want those numbers, stop doin crossfit.
Does anyone know how to get Progenex in CANADA???
jorge, are you saying you cannot reach strength goals doing crossfit? That's pretty arrogant, man. All of my lifts have gone up...way up since I started crossfit with a slight strength bias. So have all the people I train and train with. If youre trolling, that's that weak sauce.
Funny you say stop doing crossfit to get those numbers when Dave Lipson is an elite crossfitter with those numbers...
kurt, sure you can get stronger with crossfit, but its goin to take longer.
sean v., lipson did not get those numbers doin crossfit. hes got a strength background, and played pro baseball.
Started a bit higher than I thought - forgot 100kg was my 1RM, not 3RM.
90,95,100 (1 rep), 90, 90
Would have done an extra set but I still felt fried. Suits me just fine. Especially with a headache from a lack of sleep - gotta love going back to work after having a looong weekend off!
i can DL that .........but i have to use straps :( 425lbs is my DL MAX(no straps). I can't wait to attack this WOD tonight!!! hopefully ill be able to atleast get 175. I just started proper squats about 2 monthes ago, and i still hate them!!! ha
Crossfit Sri Ram Ashram, India
Uttam – 60kg/5’7”/20yrs/m
Arvind - 66.5kg/5’7”/20/m
Bachendra – 65kg/5’3”/24yrs/m
Gautam – 59kg/5’6”/17yrs/m
Ravi - 68.5kg/5’ 5.5”/17 yrs/m
Vijai Raj – 61kg/5’7”/20 yrs/m
Shubham – 59kg/5’7”/14yrs/m
Matt 21 & Jorge:
Yes, you can achieve those numbers doing CF, but like Jorge said it will take longer.
Look into the popular strength programs available: The Conjugate Method, 5-3-1, etc and through the discussion boards.
You can supplement these programs in with the regular wods. But remember with the very heavy stuff - rest is required, patience is mandatory.
Great pic. Love the tee shirts!
I tried doing strength WODs + regular WODs and it burned me out within a week. I'm definitely going to be putting them in less often now.
Why do people post information on here that has nothing to do with working out, or the WOD? Now, I am one of them, just saying!
From an article on AOL about best gym chains in America:
Name: Planet Fitness
Locations: 390 locations in 40 states
Perks: Tanning beds, massage chairs, fitness equipment, and a strict no grunting allowed policy. (Offenders are shamed to silence by something Planet Fitness calls a "Lunk Alarm.")
OMG this picture is soooooooooo offensive. A girl lifting a girl?? thats just sooooo wrong!!! And on top of that, one girl is wearing booty shorty and a cut off, way to much leg.
Come on, i dont see any haters with these two girls "posing" together.
Was I not still recovering from a migraine I might have tried heavier...
Results from today:
Front Sqt at 5x3.
Good warm up then worked form with Dave at beginning then started adding weight in rnds of 3 reps:
135-155-185-205-225-245, called it good.
Dave had good form with the knees over toes and a strong position. Lost some lumbar curve at the bottom due to muscle tightness in hamstrings, but all in all a good lifting day...
camp dwyer afghanistan
10 Deadlifts, 245lb
12 Wall Balls, 20lb
14 Wall Balls
16 Wall Balls
18 Wall Balls
20 Wall Balls
Thanks Bingo. Been doing this as regularly as possible for two years and still look forward to, and learn something, from your newbie start of the year posts.
yay...beatiful girls and i´m in love!!!
Wrenched my wrists the last WOD with front squats, so I totally didn't push it. Can't seem to get my elbows high enough or avoid having the bar rest on my clavicles.
I've watched videos and read the PDFs. Recommendations?
205 across the board
The beginning of the year... my favorite time to read the Crossfit forum- @Bingo-- I love the newbie posts!!!
Elyse and friend- amazing picture :).
Feeling little better about myself now.
Recently, all strength marks have been slipping. Been getting faster though on most metcons. It's still nice to find a strength move I'm improving on.
How long are people typically resting betwen sets for max effort?
135 each set
FS still a problem for the knee, 12 months after ACL reconstruction.
If you look at the "compare to" link, there is a video with Dave Lipson doing this WOD back in April. It looks to me like he actually has been getting stronger since then... So maybe you can get stronger by doing CF...
235 (f) only got the first two reps
Fight For Air Climb is a great experience~did it last year in Hartford, CT and we are signed up again under CrossFit Relentless/033 if anyone is in the area and wants to join in.
Date is March 26 I believe.
Front Squats with hip crease below the knee
185, all sets
then 75 unbroken double unders (PR)
I still am terrible at Front Squats
Run/OHS/PU WOD, details there.
I am writing to see if anyone that is interested in signing up for the Crossfit Football Cert, at any location, could contact me. I signed up about a year ago, and have not been able to go yet, and was hoping someone could take my place at a cert. You can reach me at email@example.com if you are interested in helping me out.
Thanks in advance,
185/195/205/205/215 Ok, I suck. Just started Crossfit, but determined to improve. M/39/68"/176
Hahaha, "Whooops I couldn't find the elevator! Could you guys run the building again?" and then Mikko runs all 31 floors (for the second time) in 2:46, at an average of 6 seconds per floor... the man is inhuman.
as rx'd 235 of good depth...working on form
3 years ago today i was involved in a bad accident that left me in a coma for 6 days. when i was done with rehab my physical therapist strongly recommended that i exercise routinely involving cardio cuz it gets the blood flowing to the brain. Glad i found Crossfit
Technique needs work
It would be great to throw in more beginners doing WOD's, or scaled WOD's. Seeing the fire breathers is great. But it would be great to see more newbies struggle through.
For the front squats, is it better to do them in the "rack" position of a clean, or the standard arms cross position?
I am able to do more weight in the standard position, but I heard the clean position will carry over to better power clean performance and wrist flexability.
Awesome, keep coming back. I am sure that it has not been easy.
did Mikesgym.org workout today in place of front squats, front squats are a staple in these. added this progam to these mainsite wods.
177, 207, 217
Out of time, had to double up w/ 'Jack' afterwards.
No comments on Mikko and Christy (and Juha) running 31 floors as a pre-run for the 2011 Fight For Air climb? Mikko made it in 2:46, Juha in 3:06 and Christy in 3:11! Frickin' impressive!
If you don't know about the event...it's going on around the country in different buldings and arenas in February and March. Click the link and you can click your way to your town. In Denver we're climbing the Republic Building which is 56 floors. Seeing that we're the mile high city, our ending height is 5780-ish feet (the building is about 700').
If you're in the Denver area and either training out of your garage or your box isn't participating (tell them to!) and you'd like to run with other CrossFitters you're more than welcome to join the CrossFit Dominion team! Click on the join team link and we're in the existing company drop down.
Did the Fight For Air Climb in Dallas last year but it was a much taller building! FIFTY-THREE FLOORS. Fastest guy was up in 6:20
Front squats, hip below knee:
255x2 (failed on rep 3) I'll get it next time!
135, 185, 225, 235, 245 rx'd
x3 @ 135
x3 @ 205
x3 @ 215
x3 @ 225
x3 @ 235
Coming off a back injury a lil more than 2 weeks ago, I think I did pretty decent, prolly could have gone more I'm sure.
155, 175, 185, 195, 195(x2),185
195 is a 3 rep pr
Hip crease below the knee is a good standard as far as bare minimum depth and if you are starting out, but your goal should be as deep as possible.
Meaning as deep a squat as you can do while maintaining good body positions. Don't limit yourself to hip crease below the knee because when you catch a heavy clean that wants to pin you to the floor and you have never experienced that depth, i.e., hamstrings to calves or ass to ankles, you will never make the lift and you will never understand why. The only way to do this is to lift to the fullest depth your flexibility and strength allows. Below are good examples of front squats and depth.
new to front squats so focused on form and depth, feels good after all those squats yesterday
Warm Up: Greg A's Warm Up and Bergener warm up with a dowel.
WOD: Front Squat
Cool Down: One Bar Muscle up.
I went down in weight on the last three sets to keep my back more vertical and the weight back on my heels more. I still need to be more upright. Tincture of Time is prescribed.
Have Fun, Train Hard,
It seems im hovering around the 250 area how can i improve my FS
135, 155, 185, 205 (PR), 195
150 x 3
170 x 3
190 x 3
210 x 3
230 x 3 (new PR baby!)
Skitour Hirschberg, 900Hm in 1 hour 50 minutes, two and half hours car to car.
I'm so ticked off at myself. Probably could have pr'd...if I'd only checked my stats before I went!
3 Rounds for time
400 meters (Treadmill/had to run from squat rack, through gym, and up 2 flights of stairs and then back, so more like 425 meters)
Front squat (Thought it was 7 rounds for 3)
I scored a major performance enhancer and then set a PR.
It was K-Star's MWOD, which screwed my shoulders back into their sockets and had my back perfectly straight for the front squats.
205 up to 235, which is 10 pounds less than my single rep max set a month or two ago!
Scary huge numbers by Lipson...he's an animal.
-Worked on form with snatch up to 135lbs
Front Squats: 185, 195, 205, 215, 225-failed after one rep and then did it two more times...eh.
Special Forces Prep and Conditioning
-Be a effin' athlete
80kg as rx'd
Probably could have gone heavier but wanted to focus on form and rom.
I thought 90 was my one rep max but maybe that is too light...
2k row, 8:15
HSPU static work
5 months Post Op Rotator cuff surgery
Front squat 5 sets of 3 reps
Worked up to 115# for all 5 sets (shoulder flexibility issues)
Took this one a little easy today to avoid any injuries. Tried to have perfect form - sit way back on the heels, so there was no chance to roll onto the balls of my feet (calf); and keep the midline tight and the elbows high so I don't round my thoracic spine (back). Anyway, pleased with this - only 10 pounds off my PR. 225 felt good, the elbows started to drop a little on 245, so I backed down.
Finished with a dynamic bench workout 10x2 at 175 (70% 1RM), on the minute.
short warm up.
225-250-275-285-295 (failed 3rd rep)
Starting back into Crossfit. I modified another workout from a few weeks ago.
3 rounds of:
8 towel pull-ups
29 reps of 65 lb. Back squat
30 lb. dumbbell in each hand farmer's walk for 10 yds.
I warmed up on the bike for 5 minutes, did one round of the CFWU, and plunged in. Finished in 12:52. I had to switch to assisted pull-ups in rounds 2 & 3. Round 2: 2 normal then 6 assisted with 70 lbs. Round 3: 2 normal then 6 assisted at 55 lbs.
255 (pr but ROM was off)
This is my fifth CF WOD. I'm 7 days in! This made my wrist hurt. Not sure what I did. I've been gym rat for a couple of years, but was not happy with just lifting. These workouts are crazy. I'm really sore and loving it!!
Not happy I can't push my bodyweight. Rugby training afterwards was exhausting.
Nothing there today. 185 max. 3RM is 200#
CFWU x 3. 20 hand release pushups each rd, 15 reps everything else.
215 (new 3RM PR, was former 1RM PR)
225 x 1, fail on 2nd rep (new 1RM PR)
50 double unders
1) 225 X 1
2) 185 X 3
3) 185 X 3
4) 205 X 3
5) 225 X 1
6) 240 X 0
7) 240 X 0
225-235-245-255-260 (1 rep)
179, 189, 199, 205 new PR, 210 x 2 (f)
Everyone check out spokeo.com. A friend told me about it, and I was appalled to find out that it has ALL of my information, compiled from everywhere on the internet, despite the fact that I am not on any social networking sites! Well, I'm not sure how much of my info it has, since you have to pay to see. Nonetheless, it is SCARY that something like this exists without knowing about it. Check it out and delete your info, if you are so inclined.
M/64/182-Front squat 3-3-3-3-3 reps
32yo M 175lb 5’10”
CFWU x 3, 2 HSPU, 5 pull ups, 5 ring dips per round
Front squat 45lbs x 5-5 65lbs x 5 95lbs x 5 115lbs x 3-3 135lbs x 3-3
175lbs x 3
185lbs x 3
205lbs x 3
215lbs x 3-3
3 minutes rest per set
Foam roll after
Compared to 100428: 215lbs PR on last set
500 m Row, CFWU x 2
For a heavier guy, I loved the workout!
275 x 3. Several attempts at 315 and 320 with failure on all of the 3rd reps.
95-105-115-125-135(PR on this WOD)
W/U: FS, 9x1 at 45-65-85-105-125-145-165-185-205#.
As Rx: 225-245-265-265-265#.
Tied 3RM PR at 265# (though last time I only did one set at that weight). Also did 100 single-unders between each set. 265# felt heavier than it should have today.
Little spot on the third reps of 230 and second 225
Does someone know what to do to increase my strenght on front squat and back squat? These 2 movement never get better but each time i feel more solid so what the problem? my 1RM Front Squat is 245 and 1RM Back Squat is 310
265 (f on 3rd rep)
CrossFit Newbie (Second day)
185/185/190/205/225-PR but have to actually go heavier next time.
95 - 115 - 135 - 155 - 165PR
WU: Squat Clean ladder, 60sec interval
then 10yd shuttle runs around 4.7 sec
New PR. Happy Tuesday.
205/225 pr/205/215/215 failed on third
had a headache after this, so I have to work on breathing.
combined this with the split jerk workout from last week.
3-3-3-3-3 squat cleans w/ jerk on each 3rd rep
then did 1-1 powerclean and jerk for the last 2
200 (5lb shy of PR)
Just checked out spokeo.com and like you I'm shocked at how much info they have on me!! I did not however see any way to delete my info from the site. Any suggestions??
Click the link to your name, then copy the url from the address bar. Click on the privacy link on the bottom-right corner of the page. Paste the url on the space provided and fill in the rest.
Unfortunately, there may be more than one link to your name. If you have lived in more than one address since your cyber-life started, you may have to delete multiple links. My woman tried deleting more than one link to her name and was blocked, so we're going to try again tomorrow.
George Orwell is turning in his grave... Good Luck.
Not a PR day but I'm back at 'er.
male, 38 y/o, 68", 151#
95, 115, 135, 155, 175
I did these sets on a 2 minute round timer. It got hard quick. Without the time constraint back in Nov 2009, I was able to get 285.
Front squat 45 67 111
Front squat 3-3-3-3-3 reps
144 155 166 177 188(PR)
135 - 155 - 165 - 155 - 135
Recovering from yesterday night's migraine still...would have attempted heavier had I not had it still lingering!
No access to weights.
Went to beach and found a guy working out, had two 25# db. Wanted to go for a run and asked me to watch his equipment. In exchanged I used his db.
So improvised wod
2 25# db squats, front squat position 100 reps.
1 25# db overhead squats 100 reps.
2 25# db walking lunges 200 steps.
about 25 minutes.
WOD's at 25% this week, so did a mini Murph from 101231
1.2mi warmup on treadmill (5.8)
WUD as prescribed (first time ever doing front squats)
95 x 3
115 x 3
135 x 3
135 x 3
135 x 3
3 sets crunches
135 x 3
165 x 3
185 x 3
205 x 3
215 x 1
impressive lifts Pat. way to go deep.
My second crossfit workout ever. Starting to get used to everything, thanks due to bingo for his huge help
with 1:45 rest between each set.
"The difference between possible and impossible is man's determination"
195 (previous one rep max)
Terrible performance. Soreness killed me.
121 (approx. not used to kg plate weights)
132 (approx. not used to kg plate weights)
Got up to 235 lbs
(215 lbs last time.)
135 165 185 200(PR) 135
Army Retired First Sergeant
200, 205, 210, 215, 220
100428 - 185, 195, 200, 205, 210
CFWU x 3
Was definitely starting WAY low. Probably could've gone higher but I am still working up my oly lifts. Oh well, the 130 was starting to challenge me at least. Now I know where to start next time...
135, 185, 205, 225, 230
PR by 10#
need to work on getting below parallel
155 185 205 215(1) 215(2)
Made a disappointing discovery trying to do this WOD. It appears I have minimal wrist and elbow flexibility. Couln't get more than a small amount of weight into a comfortable position. Any recommendations CF Universe? Going to head over to Starret's blog later and see what I can find, but this had me down all day. Anybody have similar experiences when they first started? Did it get better? Thanks in advance.
185 (2 reps, then fail)
Then, Tabata row.
So, no excuses. I'm not real good at squats. (read: AFRAID) A groin strain 2 years ago is the cause. Getting better so today was an eye opener.
A slight twinge but I feel awesome. Any and all pointers on squats, all forms, would be welcome.
Really bad at front squats
did Fran before this wod as a makeup
WOD As rx'd
155# all Reps
30 K's to E's
Was in a hurry
did this a day late.
5 x 3 reps front squats. Deep.
Did this after Fran. A little pain from the L5/S1 but, not until I got to 195. The Thrusters at 95#'s hurt a little more.
Depth was really deep and feet were close together.
24 / M / 5'9" / 135lbs
My quads were still fried from yesterday's overhead squats, so this didn't go very well. And Fran tomorrow... wow, is that gonna suck after the last two days.
Even more shaky than last time.
195 x 1
Pretty light weight but I was feeling pretty beat up after Murph with a weight vest the day before. No excuses though; light is light.
More better faster
previous was 175, the 205 was absolute most, i could maybe do 206
85lbsx3 115lbsx3 125lbsx3 130lbsx3 130lbsx2 then fail
155, 165, 165, 165, 175 (pr)
and 135x3, 135x3, 135x5 annnd sprinted .25 miles to finish it off.
Good year so far!
225 (failed the third rep)
I hit the rack on the way down with 330# on the first rep. . AHHH!!!
135 155 165 175 185x1 175x2
330x2 hit the rack on the way down on the first rep
As rx'd. 255-275-285-290-295. Makes at 275 and 295 are on youtube. Made up on 1/6.
2/3 CFWU, 135x5, 185x3, 225x1
Front Squat 3-3-3-3-3
ran 2miles first, thought I would be able to do more.....
front squat x 3:
Not heavy enough. Back having problems. Start at 85 next time.
Got to 185x3, last set. Very hvy after losing wt (down to ~155 now)
5 x 185 sets
Same as previous post...5 sets x 185. PM, garage.
first time going heavy on these. just dropped 245 after doing the first one solid. gotta keep working. felt the weight pulling me a bit forward too much on 235 and 245
225 x 2
255/275/290/305/315 fail on third rep
75-80-100-105-110(f, 1 rep, not deep enough)-105 kg
Regular CF warmup then some light F. squats to get going then:
215 PR by 10 lbs!!!!!
Was going to try for 220, but decided against it. I didn't want to reach too far... I don't think I'd have gotten it anyway.
Completed this WOD 5 minutes after completing 110103 WOD.
95 x 3
115 x 3
135 x 3
155 x 3
185 x 3
As compared to 100428
225 x 3 (PR)
Missed. Sick =(
PR at 165!
1/11/11 - 155 155 165 165f 155 155
4/28/10 - 115 135 135 135 135
Prior - 115 135 155 155 155 (1x on last set). Legs fried from 150 WBs yesterday.
Prior - 135 135 155 155 155
Front Squats 3 reps
3x135,155(15 min. break),175,185,185
A far cry from where I've been but a step back to it.
185, 205, 215, 225, 135x12
...185 last time.
Front squat 3-3-3-3-3 reps
Compare to 100428
Right knee sore from tuck jumps and back squats from previous WODs.
185, 225, 245, 295 (1 rep)
185,185,205,205(pr),225 (2reps). 205 was my previous 1rep pr.
topped out at 215, then got a double at 225, both prs.
500m C2 Row, 2 x CFWU
185, 195, 205, 215, 225
80k, 80k, 85k, 87.5k, 87.5k PB
45x5, 135x5 warmup
Matt 5x5 w/ 110
Julie 5x5 w/ 55
WOD: 205-225-250-275-315(f)-225(ass to floor)
175,185,190,195,200 didnt want to push sore back