June 7, 2012

Thursday 120607

Front squat 3-3-3-3-3 reps

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Compare to 120213.

2012CFRG_AS_WE5_002_th.jpg

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Evaluate the efficiency of this athlete's double-unders and why it is important.


Albany CrossFit plans for CrossFit For Hope, June 9th - video [wmv] [mov] [HD mov]


"The Turkish Get-Up Series: The Armbar Stretch" with Jeff Martone, CrossFit Journal preview video [wmv] [mov]


WOD Demo with Zack Finer - video [wmv] [mov] [HD mov]

Posted by Pukie at June 7, 2012 5:00 PM
Comments

I'm new. I'm now a few weeks into crossfit and I'm loving it. Can someone explain this particular WOD to me?

Comment #1 - Posted by: John at June 6, 2012 5:09 PM

5 sets 3 reps each set of Front Squats (see FAQ for video of Front Squat if you have no experience with it) warm up well and then go
3-4 minutes rest between each set, since you said you are new you should concentrate more on getting the form down as opposed to going heavy, work up and get a 3 rep max by set 5. Always put your form and technique first.

Comment #2 - Posted by: John at June 6, 2012 5:13 PM

Ha! Did this one today before I saw what was posted

185-205-225-245-265

m/24/185#

Comment #3 - Posted by: Alex at June 6, 2012 5:19 PM

Do 5 sets if front squats as heavy as you can for 3 reps. Rest 3 minutes between sets.

The athlete shoud keep her legs straight and hips extended as well as her shoulders back. This will help her skill carryover into her other Crossfit movements

Comment #4 - Posted by: oatmeal at June 6, 2012 5:22 PM

For record keeping;

200# last week. PR

Comment #5 - Posted by: bingo at June 6, 2012 5:42 PM

I'd think you'd want your hands on the same plane as your torso. Geometrically speaking, your hands are the focus of the circle and putting them out front causes the intersection of your body's plane and the rope to be much higher than it otherwise would have.

Comment #6 - Posted by: JW at June 6, 2012 5:46 PM

John, this is a heavy lifting day. You can find information about the front squat from the Exercises & Demos tab on the homepage. The "3-3-3-3-3" notation means that you will do five sets of three repetitions. You should start your first set with a heavy weight that you can handle, and add weight to the bar between sets. Rest as much as needed in order to make your best attempts. The last few sets will be attempts at a personal record, or at least the most weight you can handle in this particular workout.

(Note: You'll also sometimes see the notation 5*3 used to also refer to five sets of three. In that case, you would keep the weight the same across all the sets. When you see numbers written out with a dash between them, that's when you know to scale the weight up over the course of the workout.)

Comment #7 - Posted by: Kenny Laughton at June 6, 2012 5:51 PM

Oatmeal (#3) got it right. Focus on good vertical jumping mechanics. Tight core, extended hips. Practice makes permanent. If you are constantly practicing "tucking" double unders (you pull your knees foraward and up to gain the extra height), the tendency will be to short your hip extension in movements like the clean or snatch. The jump for the double under should be identical to a good efficient single under. Better technique translates to less effort per jump and less fatigue, which leads to better results across the board.

Comment #8 - Posted by: Tyler at June 6, 2012 6:01 PM

It may just be my preference, but she should probably be dorsiflexing her feet more.

Comment #9 - Posted by: Ryan at June 6, 2012 6:12 PM

whats the point of double-unders? sweat-angel or go home

Comment #10 - Posted by: austin at June 6, 2012 6:16 PM

She looks like me doing double unders, which means that she is sucking after 30!

Knees are too high--probably to compensate for a slow rotation of the rope.

Comment #11 - Posted by: Greg at June 6, 2012 6:19 PM

Watch Kelly's movement tranfer vid. She should be in triple extension, just like her oly lifts and her hands could be tighter to her body, just like the high hang. If the athlete is performing a high number of reps of DU's with this form she will develop habits. For example, her technique might suffer if she was asked to oly lift after a DU day.

Comment #12 - Posted by: DS at June 6, 2012 6:25 PM

Double unders are a goofy trick. They should be dropped from competition. CERTAINLY we should not allow the ridiculous speed ropes, which only REDUCE the metabolic demands, and thus blunt the stimulus and hence the positive adaptations.

The chick in the photo is doing fine.

P.S. Please explain how double unders are FUNCTIONAL.

Comment #13 - Posted by: John Essex at June 6, 2012 6:50 PM

Her hands should be lower and more on the side of her hips instead of in front of her. Minimizing arm movement and trying to keep the action mostly in the wrists helps for stringing together many DUs without getting tripped up, but more importantly saving your shoulders for other exercises you might have in a WOD. Also, she shouldn't be bending her knees like that because it is slow and inefficient.

Comment #14 - Posted by: Pete Easterly at June 6, 2012 6:59 PM

Amen John

Comment #15 - Posted by: Steve Mansfield (m/35/6'3"/185) at June 6, 2012 7:36 PM

1) hollow body position
2) feet kick out in front
3) hands in closer to body
4) don't jump as high, rotate the rope faster.

Comment #16 - Posted by: Taylor at June 6, 2012 7:49 PM

#11 Speed and coordination are extremely functional.

Comment #17 - Posted by: Mel Evenson at June 6, 2012 8:11 PM

I don't have access to a barbell, can I use dumbbells for this WOD?

Comment #18 - Posted by: Chris Rzemieniecki at June 6, 2012 8:12 PM

Her shoulders are very internally rotated and she's jumping with way too much leg bend. It's good that her hands are out in front of her, but she's putting them a tad too far.

The proper positioning for jump rope is an accurate position for many different moves that we do in crossfit (Snatching is the most relevant example).

Comment #19 - Posted by: Aaron S. at June 6, 2012 8:12 PM

I don't have access to a barbell, can I use dumbbells instead for the WOD? Also, would that be safe and what should my form look like? HELP PLEASE!!!

Comment #20 - Posted by: Chris Rzemieniecki at June 6, 2012 8:14 PM

To comment #11. When looking at all the areas of fitness that CrossFit looks to develop, respiratory endurance, stamina, strength flexibility, power, speed, COORDINATION, agility, balance and accuracy, DU can be a great tool for the development of ones coordination. As far as compitition, it has proven to be a relatively easy and effective way to demonstrate one aspect of an individuals coordination. I myself hate double unders. I do know though, if I want to develop all areas of my personal fitness, double unders can be a great tool to get there.
As far as the photo of the athlete, she should bring her arms tighter to her body. Also, minimizing shoulder movement and reducing the degree of bend in the knee will make for a much more efficient movement.

Comment #21 - Posted by: Chris Parish at June 6, 2012 8:20 PM

dude just find a barbell . use 2 50# dumbells i guess

Comment #22 - Posted by: john carter at June 6, 2012 8:22 PM

Great wod demo by my bro Zack Finer!

Comment #23 - Posted by: Young at June 6, 2012 8:55 PM

anyone know any subs for front squats?

Comment #24 - Posted by: Ryan at June 6, 2012 9:05 PM

Sub for front squats ? Unless you are injured, just do them, and not with your arms crossed in front of you... Do them in the clean rack position. Or do back squats

Comment #25 - Posted by: Steve at June 6, 2012 9:31 PM

Form looks pretty good to me...I can do 250 in a row and I use that same technique

Comment #26 - Posted by: Mike Misawa at June 6, 2012 10:12 PM

Anyone ever seen those bumper plates in the video?

Comment #27 - Posted by: Chad Umbach at June 6, 2012 10:46 PM

135/145
No like front squat. no sleep,

worked in rope between sets. We will have to work on this again.

Comment #28 - Posted by: gpdjmac1 at June 7, 2012 1:15 AM

135-155-175-185-200(Fail on 3rd)
third week of crossfit and LOVING it!

Comment #29 - Posted by: Johnny O (m/20/6'1"/218) at June 7, 2012 2:30 AM

m/46/185

185-205-225-225-225

Comment #30 - Posted by: cosmo at June 7, 2012 2:34 AM

155-165-175-185-195

Comment #31 - Posted by: gb 44/m/71"/185# at June 7, 2012 2:37 AM

175-185-195-210-212(pr)

Comment #32 - Posted by: ART M/43/5'5"/148 at June 7, 2012 2:39 AM

m/44/5'6"/140

no squat rack, each cleaned from floor

135-145-155-165-155

Comment #33 - Posted by: duane at June 7, 2012 3:10 AM

m/43/6'0"/195

135-165-185-205-225

Comment #34 - Posted by: Jeff H at June 7, 2012 4:09 AM

M/31/72"/225#

185-205-225-235-205

Not gonna lie, after Good Mornings yesterday, these fronts were tough.

Comment #35 - Posted by: SeanP at June 7, 2012 4:11 AM

185-205-225-245-250(pr)

Comment #36 - Posted by: Nick m/27/5'9"/180 at June 7, 2012 4:23 AM

Don't over complicate things:
1. She is jumping too high and,
2. her hands are too far out in front.
Done sir done. Barney style baby!

Comment #37 - Posted by: Hirst at June 7, 2012 4:35 AM

M/44/5'11"/195

115-135-165-175-180

Comment #38 - Posted by: nutfam at June 7, 2012 4:36 AM

m/37/179cm/93kg(205)
90(198)-100(220)-110(242)-120(264)-120(264)
my favourite lift

Comment #39 - Posted by: Keith H at June 7, 2012 4:39 AM

@ comment #13: John what do you think about kipping for any mvt, and butterfly pull-ups? How about handstand push-ups and walks? Should we drop these too because they are "goofy tricks?"
In terms of metabolic demands, don't worry about it, just go faster.

Comment #40 - Posted by: Karl at June 7, 2012 5:09 AM

M/38/158/5'9"

135-155-165-165(2)-165(1)

Front squats are not as strong as the back squat. 4th week into CF. I'm still needing to get the movements down. :(

Comment #41 - Posted by: Chevytahoe77 at June 7, 2012 5:11 AM

m/25/186/6'2"

135-155-175-195-205-215

First time really doing front squats so I wasn't real sure how much to do, hence the extra set. Was surprised with how well I did.

Comment #42 - Posted by: Shmitty at June 7, 2012 5:16 AM

hand too far forward and shoulders hunched forward maybe? I dont know what she is doing wrong but she sure is pretty

Comment #43 - Posted by: KevinB From Mich at June 7, 2012 5:28 AM

Just starting training for a Spartan Beast at the end of September. Anyone have a good hill training idea or technique? Any advice would be awesome.

And I am pumped for front squats, really need to strength my legs and hips for this.

Comment #44 - Posted by: Josh at June 7, 2012 5:33 AM

More Tiffany!!! Love Albany videos because Tiffany is in them! woo hoo

Comment #45 - Posted by: mark at June 7, 2012 5:49 AM

Can someone explain the theory of starting around 80% max, then working up to max instead of maxing out on each set?

Comment #46 - Posted by: Bruce at June 7, 2012 6:08 AM

F/22/5'3"

95-115-125-115-95

No spotter
I have bad form with heavy weight so I dropped back down so I could squat lower.

Comment #47 - Posted by: Molly at June 7, 2012 6:10 AM

Football w.o.d.
30 minutes bar muscle up skill practice
8 rounds of 1 rep Max box jump with 40 yd sprint
41" box I think.
5'5" 185#

Comment #48 - Posted by: preacherman at June 7, 2012 6:19 AM

I don't think this was a good demo video. Front squats are to build the clean and should be done to full depth (where you'd catch a max effort clean). Form was also sacrificed for weight in this video.

Comment #49 - Posted by: mm at June 7, 2012 6:51 AM

f/30/127/5'5

didn't go as heavy since I also wanted to make up Michael from yesterday...

65-85-105-115-135

Comment #50 - Posted by: kristen at June 7, 2012 7:01 AM

135
225
245
275
300(1)

Pr is 290

Comment #51 - Posted by: Jonblaze at June 7, 2012 7:06 AM

Is there any reason can't cross the arms (right hand to left shoulder and left to right shoulder) as long as arms stay parallel to the floor? Seems like its more stable and I have a $*@! of a time getting my wrists to bend back as shown in the video.

Comment #52 - Posted by: Goose at June 7, 2012 7:14 AM

D/U's are not my forte to coach, but here's what I can see.

They are best done in small bounces off of the forefoot, not jumps involving the ankles, knees and hips. That sucks the life out of you and causes more hang time, which slows things down.

Folding at the waist or piking, creates a squeezed diaphragm, which is problematic when you are breathing hard and need to get air in those lungs.

The hands need to stay close to the sides and in line with the hips. The movement comes from the wrist, not the arm or forearm. The farther out the arms get from the sides and then the more the forearms start doing a ton of work, the shoulders catch on fire and it becomes brutal on the deltoids.

In the pic, the athlete is exhibiting these form faults and although she's getting it done, she's working for it.

Comment #53 - Posted by: Ian Carver at June 7, 2012 7:51 AM

155-175-180-190-205 (1)

Comment #54 - Posted by: mthurston0001 at June 7, 2012 7:52 AM

I love these workouts. I'm about three weeks in. What would one do to warm up for this WOD. I typically run a mile or so before every workout. Should I do something else?

Comment #55 - Posted by: KimT at June 7, 2012 8:06 AM

100-105-110-115-120 kg

Comment #56 - Posted by: marky mark at June 7, 2012 8:17 AM

Speaking of functional movements, why doesn't Crossfit try a walking WOD (for example 4 miles). This would take about an hour and is very functional. For everyday life walking is very functional but is never offered as a WOD.

Comment #57 - Posted by: fit4life at June 7, 2012 8:18 AM

hey Goose,

Many people struggle with wrist flexibility issues in the front racked position. I highly recommend just working on developing the flexibility over changing to the crossed arms. One purpose of the front squat is to develop strength and comfort in the racked position for your clean and jerk. Try doing some handstand holds and other wrist stretching prior.

Comment #58 - Posted by: T at June 7, 2012 8:26 AM

155,165,175,175(f),175

Comment #59 - Posted by: flashp at June 7, 2012 8:46 AM

m/41/6'4"/231 cf since 5/14

135,155,185,205,205

as others have stated, the wrist is my weak point. My legs didn't get much of a workout today as mostly I was working to gain stabilization in my torso and responding to the pain in my wrist. I wore wrist wraps for the last two sets...is this an OK practice in the CF world?

Comment #60 - Posted by: JayW at June 7, 2012 9:03 AM

65kg,80kg,90kg,100kg,105kg

Comment #61 - Posted by: henry at June 7, 2012 9:25 AM

155-165-175-185-195(F)

Congrats Eric on 275lbs today in the dojo!

FOB Salerno

Comment #62 - Posted by: james.patrick [M/50/66"/135] at June 7, 2012 9:29 AM

F/41/5'6"/145

55-85-105-115-125

Comment #63 - Posted by: mom to five at June 7, 2012 9:41 AM

Had to do a double take after reading the blurb... looks like she's riding a segway across the CF field!!

Comment #64 - Posted by: Tom at June 7, 2012 9:47 AM

Front squat 3-3-3-3-3 reps
3×185 3×205 3×225 3×235 3×245

Comment #65 - Posted by: Jason D/m/40/5"11/200 at June 7, 2012 9:50 AM

90kg x 3
95kg x 3
97.5kg x 3
100kg x 2
100kg x 3

Comment #66 - Posted by: savetheh at June 7, 2012 9:52 AM

M/45/5'8"/175

135-145-155-165-175...Most difficult part of this exercise for me is the wrist position. I need to work on forearm flexibility to get my elbows higher.

Comment #67 - Posted by: Mike at June 7, 2012 10:01 AM

225lb through each round

Followed w/ five rounds of ten clapping pushups w/1 min break in between just to finish myself off.

Comment #68 - Posted by: clark at June 7, 2012 10:02 AM

115-135-145-155-165 all x3

First time ever front squatting, and I felt amazingly comfortable with the movement. Big confidence boost as I was initially a bit nervous.

Comment #69 - Posted by: R3 at June 7, 2012 10:03 AM

3x115 3x155 3x195 3x225 2x225

m/39/73"/222

Comment #70 - Posted by: Matt at June 7, 2012 10:04 AM

1.) Jumping too high, knees shouldn't be bent as much.
2.) Wrists should be at hips, arms in.
3.) Rope is too long.
4.) Hair should be French braided to allow for shorter rope.
5.) Chest should be straight up, not leaning forward.

Comment #71 - Posted by: Clayton at June 7, 2012 10:08 AM

F/21/150/5'8"

3@85#
3@115#
3@135#
3@145#
3@150#

Comment #72 - Posted by: Justine at June 7, 2012 10:11 AM

Weighted pull-up program, with mas. Singles today.

55
65
75
85
95
102.5(PR)
102.5(f)

Comment #73 - Posted by: Kevin C. (M/53/5'11"/175) at June 7, 2012 10:19 AM

Dave
m/26/240/6'
135,185,220,260,300; 330x1
Joe
m/27/205/6'2
135,185,220,260,300; 330x1

Comment #74 - Posted by: dave at June 7, 2012 10:19 AM

Day 38
M/45?6'0"/195
CFWU x 3
WOD as RX'd
185 - 205 - 225 - 235 - 240 (failed last rep on the 240 set)

Comment #75 - Posted by: fargingbastige at June 7, 2012 10:32 AM

2012-06-07:  Bad day, 205,235f. Sub 8 rnds 800m/3X185#FS@35:00.
2012-02-13: 230 (137X10)
2011-09-04: 225 (135X15)
2011-01-04: 221 (135X12) 
2010-04-28: 214 (135X10) 
2009-11-30: 210 
2009-09-15: 195
2009-06-23: 190
2009-05-04: 185

Comment #76 - Posted by: gs at June 7, 2012 10:38 AM

fit4life #56,

Walking is functional for sure, but as far as the CrossFit prescription it is lacking the "intensity" part. CrossFit workouts can be expected to produce a level and type of fitness that is transferable to walking; walking is likely to produce a level of fitness that is transferable to more walking.

Comment #77 - Posted by: bingo at June 7, 2012 10:50 AM

#47 Bruce,

Most people posting here are less than advanced level strength athletes, yours truly included. A so-called "straight across" series of sets using 95 of your established 3RM 5 times is an excellent workout, but for most it would prove to be too taxing. Hence, the vast majority of posters, indeed the vast majority of CF gym clients, will use an ascending pattern and attempt to achieve a new 3 rep max in set 4 (leaving room for a miss or the unexpected opportunity to go higher than planned) or 5.

Neither is better or worse, and both are an excellent way to gain additional strength as part of a General Physical Preparedness program like CrossFit.

Comment #78 - Posted by: bingo at June 7, 2012 10:55 AM

Goose #53,

What is the goal of your Front Squats, today and in general? For many/most here the goal of a bigger Front Squat is the ability to transfer that to a bigger clean, clean & jerk, or thruster. None of these exercises or movements can be achieved with arms crossed over a bar racked on your delts/chest. When doing many Front Squats in a WOD I have seen some competitors use the arms crossed technique to rest the wrists, but eventually one needs to acquire the ability to do a front squat using a traditional Weightlifting style.

Hope that helps.

Comment #79 - Posted by: bingo at June 7, 2012 10:59 AM

DUs very functional for women with several v-deliveries. They beat the heck out of kegels.... Just sayin...

Comment #80 - Posted by: Mom at June 7, 2012 11:03 AM

M/27/5'8/187

265#

Comment #81 - Posted by: Gabe at June 7, 2012 11:06 AM

155-185-205-195-185

Comment #82 - Posted by: husar at June 7, 2012 11:13 AM

Mom #80, you totally made me laugh. I've been practicing DUs lately- thought I was beyond those issues (my youngest is now in school). I get to about 20, and then there's potentially a problem. Got to keep working on 'em. Glad to know I might not be alone.

Comment #83 - Posted by: JM at June 7, 2012 11:17 AM

M/24/5'11"/225

225-250-265-285-315 (ALL SUCCESSFUL)

Comment #84 - Posted by: ANDREW C. at June 7, 2012 11:18 AM

185
205
225
245
245

Comment #85 - Posted by: tjb at June 7, 2012 11:19 AM

Finished FS @ 210 lbs. Hard to do without a squat rack. I had to use some multipurpose bench thingy that I own. I could have used more weight. Wrists were killing me though after this one.

Comment #86 - Posted by: Jinsin311 at June 7, 2012 11:59 AM

M/36/210
155/175/185/185/185
Need to work on the grip, balance was way off.

Comment #87 - Posted by: Jed at June 7, 2012 12:03 PM

95
115
125
135
145

This is the first time I have done these.
The grip was hard on my wrists at first but then by the third set I settled in nicely.

Comment #88 - Posted by: steve calhoun at June 7, 2012 12:04 PM

M/18/5'7"/169

145
185
205
235
250

250 was my 1RM just 2 months ago!

Comment #89 - Posted by: Jake at June 7, 2012 12:07 PM

132-132-154-176-176

M/29/5.8"/191lbs

Comment #90 - Posted by: Skippy at June 7, 2012 12:21 PM

1st Xfit WOD. Focused on form.

18-18-38-48-58

Comment #91 - Posted by: Justin at June 7, 2012 12:37 PM

1st Xfit WOD. Focused on form.

18-18-38-48-58

Comment #92 - Posted by: Justin at June 7, 2012 12:38 PM

M/30/5'5"/154

This is my first WOD. Focused more on form than weight.

18-18-38-48-58

Comment #93 - Posted by: Justin at June 7, 2012 12:40 PM

225, 275, 295, 315, 315(F)

Comment #94 - Posted by: Andrew at June 7, 2012 12:50 PM

Surprised myself a little as I haven't done front squats in months: 135, 155, 175, 185, 205

Comment #95 - Posted by: Rich at June 7, 2012 12:56 PM

Over two months since TKA
WOD-DND: Physical therapy strength work 6/6/12, DOMS in my legs. Have to work out smart
Physical therapy / Proprioception exercises.
2000m fast walking and stadiums at the track
M/54/6’/205

Comment #96 - Posted by: Peter at June 7, 2012 1:03 PM

155-3
185-3
195-3
205-3
215-1

ass to ground depth
5'5"/18/134

Comment #97 - Posted by: Ryan at June 7, 2012 1:54 PM

Can anyone explain to me why we can't use the crossed arm tenique rather than, in my case, the wrist hurting form. In my old football days we used the crossed arm tenique and as long as the weight is centered and balanced I dont see why one cant use this style. any reasons why its not good or tips to help?

Comment #98 - Posted by: JDawg at June 7, 2012 2:03 PM

Did this all kinds of wrong. oops!
7 sets
135/155/165/155/155/155/155
minimal rest between sets

Comment #99 - Posted by: Darrin at June 7, 2012 2:12 PM

185, 205, 225, 245, 265.
Could have gone much heavier but this was my first time doing front squats with any kind of weight.

Anyone have any suggestions on how i can stop choking myself out while not crushing my collarbone?? :(

Its hard to find the right spot.........thats what she said

Comment #100 - Posted by: Andrew at June 7, 2012 2:15 PM

M/6'1/230
Insanity Max Interval W-up
Dynamic Flex/Foam Roller
WOD:
Front Squat: 155-175-195-215-225 (2 minutes between sets)
Quad Set (3x through)
x10-8-6
Front Plate Raise
Skull Crushers
Cable Upright Row
Rope Tricep Extension

Comment #101 - Posted by: V. Lidy at June 7, 2012 2:26 PM

m/22/6'5"/220
185-2205-225-245-255

Comment #102 - Posted by: hightower445 at June 7, 2012 2:37 PM

It's a little sucky.

It's important because in the real world, if you have to run from bears or tigers, good dbl-unders will insure that your friends can't trip you and get a head start. Remember: you don't have to be faster than the bear, only faster than your slowest friend. That's why I like to go hiking with children or the handicapable. And some people say they're not all that useful. ;-)

Comment #103 - Posted by: beiberhole69 at June 7, 2012 2:51 PM

Re comment #95-I think its all about transferability. The crossed arm hold can't be transferred to any other movement. The "crossfit style" hold is the same as the catch position for the clean and can be transferred into a jerk. Its the same reason that we deadlift with a double overhand grip as much as possible, it can be transferred to a clean.

Comment #104 - Posted by: G-no at June 7, 2012 3:23 PM

WOW, a lot of complaining about double unders. How can you argue that coordination and timing are not functional???

Comment #105 - Posted by: G-no at June 7, 2012 3:26 PM

m/22/6'3"/225
155-175-185-195-205

Comment #106 - Posted by: Alex at June 7, 2012 3:40 PM

m/29/5'7"/180
185-195-205-215-225

Comment #107 - Posted by: byron at June 7, 2012 3:47 PM

M/52/154/1-1-06

21-15-9
95# Overhead Anyhow
PU

10:31

Really thought this would be sub-10. Too much letting go of bar, staring at bar.

Comment #108 - Posted by: bingo at June 7, 2012 3:51 PM

95-105-115-125-115

Comment #109 - Posted by: abh f/26/5'5/130 at June 7, 2012 4:00 PM

185, 195, 205, 215, 225

Comment #110 - Posted by: Matt Torres at June 7, 2012 4:10 PM

225-255-275-295-305 PR

Comment #111 - Posted by: Anthony at June 7, 2012 4:12 PM

got up to 245 lbs.

Comment #112 - Posted by: Kyle A. at June 7, 2012 4:23 PM

33yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 5 HSPU per round.
Front squat 45lbs x 5-5 95lbs x 5-5 135lbs 5

Front squat
155lbs x 3
185lbs x 3
200lbs x 3
215lbs x 3-3
3 minutes rest per set
Foam roll after

Comment #113 - Posted by: Sesoku at June 7, 2012 4:44 PM

25 / M / 5'9" / 139lbs

165-175-175-175-(180-180F)

Damn, I didn't think that last five pounds would make such a difference...

Comment #114 - Posted by: BC at June 7, 2012 4:47 PM

205
225
245
265
285x1

I've done 3x 285 in the past, but didn't have enough gas today. Last time I did this WoD was in January of last year, where I topped at 275.

Comment #115 - Posted by: Alton 32yo/5'11"/175lb at June 7, 2012 4:49 PM

200, 210, 220, 225, 230

Compare to:
120213 - 185, 200, 210, 215, 220
110904 - 185, 195, 200, 205, 210
110104 - 200, 205, 210, 215, 220
100428 - 185, 195, 200, 205, 210

Comment #116 - Posted by: B. Rhaly at June 7, 2012 4:55 PM

135-155-165-175-185

5 minutes between sets

Comment #117 - Posted by: Mel Evenson at June 7, 2012 5:04 PM

Male, 24yrs, 207lbs

135,155,225,245,265

Comment #118 - Posted by: Chilo Espinoza at June 7, 2012 5:24 PM

205-225-235-245-250(2).

Comment #119 - Posted by: Kurt M/38/185 at June 7, 2012 5:33 PM

DG
46/f/5'2"/115 lbs

45lbs

Comment #120 - Posted by: BC at June 7, 2012 6:09 PM

5 X 3 Front Squats
165#
Then
1000 M Row
8:00 X Trainer
20 K's to E's
25 Push Ups
12 Dips

Comment #121 - Posted by: dyagg at June 7, 2012 6:24 PM

145-165-185-205-225(f)


disappointing as this was the same result I had last time I did this workout 4 months ago

Comment #122 - Posted by: ScooteR at June 7, 2012 6:28 PM

225-245-275-315(2)-295

Comment #123 - Posted by: JPM3 at June 7, 2012 6:46 PM

Brock 155 185 205 215(pr) 225f(2)
Matt 255 265 275 280f(2) 280(pr)
Sebastian 135 155 185 195 205(pr)

Comment #124 - Posted by: sebastian m/43/180/6'2" at June 7, 2012 7:00 PM

100#-120-135-150-150(f)

Comment #125 - Posted by: Saganamooo at June 7, 2012 7:06 PM

115
125
135
145
150

Comment #126 - Posted by: elise kelleher at June 7, 2012 7:06 PM

135-185-205-225-245

Excelent WOD

FRom Panama city

PTY 507

Comment #127 - Posted by: danielPTY at June 7, 2012 7:13 PM

115
165
205
225
245
M/35/150

To help with wrist pain, stretch your Forearms prior...seems so obvious but front squats aren't the first exercise we are taught as kids.

Comment #128 - Posted by: Marklovelace at June 7, 2012 7:19 PM

well i was a bit apprehensive as I've just re-commenced crossfitting after an extended period of irrational laziness. and I kind of surprised myself. should have started with 185. but better safe than sorry, i.m.o.

135-145-155-165-185

threw in some 111# power snatches and power cleans to test my form at the end. warmed up with jump rope and burgener warmup. it feels good to be back!

Comment #129 - Posted by: Jameson at June 7, 2012 7:43 PM

155 - 185 - 205 - 225 - 245 - 255 - 265

Last one was hard and had wobbly legs on the final rep but i got it done

Comment #130 - Posted by: JDawg at June 7, 2012 7:48 PM

135 - 185 - 205 - 215 - 225

M / 30 / 194 / 72"

Comment #131 - Posted by: Jason Stanton at June 7, 2012 8:13 PM

jessi baker f/29

95-115-135-155-175

20# PR set today on a set of 3! Cant wait to do a max attempt

Comment #132 - Posted by: Jessica Baker at June 7, 2012 8:41 PM

185/195/205/215/215

Comment #133 - Posted by: Troy at June 7, 2012 8:51 PM

225
250
260
275
290

Comment #134 - Posted by: MilesForks at June 7, 2012 10:22 PM

115-135-145-155-165

vs 65-135 last time

wu 7x usuals, 45# and 95#x5 fs
cd 2x20 35# rev wr curls, 2x8 60# face pull, 250m slow row

elbows on fire

Comment #135 - Posted by: matt h 50 180 5'11" 1mar11 at June 7, 2012 11:24 PM

F/24/5'4"/150

95-105-115(F)-105-105

Comment #136 - Posted by: ElleNo at June 7, 2012 11:51 PM

225-245-275

Stopped early, had to get to work.

Rory
Afghanistan

Comment #137 - Posted by: Rory at June 8, 2012 12:10 AM

60kg-70-80-82.5(PR)-85(PR)

Comment #138 - Posted by: Brett (M/23/188cm/77kg) at June 8, 2012 12:25 AM

up to 3@90kg
failed on third rep on 100kg

Comment #139 - Posted by: ccfeldt at June 8, 2012 2:37 AM

95-145-165-175-185

Comment #140 - Posted by: JeffHamilton at June 8, 2012 3:05 AM

5 reps on each:
135-135-155-155-135

Comment #141 - Posted by: georgecole3 at June 8, 2012 4:27 AM

135/165/185/195/205

Comment #142 - Posted by: King Kono at June 8, 2012 4:38 AM

115/135/155/175/195

Comment #143 - Posted by: Baron/m/28/180/6'2" at June 8, 2012 4:40 AM

M/27/5'5"/180

135-155-185-185-205

Comment #144 - Posted by: JBH at June 8, 2012 4:56 AM

Warm-up sets: 8@135, 6@155, 5@175, 5@195, then Work sets: 3@ 215, 235, 235, 235(f), 235(f)

Comment #145 - Posted by: Daniel Murdock m/40/74"/205# CF start-date 2/10/11 at June 8, 2012 5:11 AM

25/m/6'2"/285.4

185
205
225
245
265

Comment #146 - Posted by: Dawgsrus at June 8, 2012 5:32 AM

135, 155, 175, 195x1, 175.

Comment #147 - Posted by: Elliott Harding at June 8, 2012 5:56 AM

135,155,165,175 failed rep 3,165

Comment #148 - Posted by: ChadB at June 8, 2012 6:02 AM

135, 185, 225, 275, 295 x 1

Comment #149 - Posted by: Kris Maruna at June 8, 2012 6:22 AM

115, 135, 140, 145, 145

Comment #150 - Posted by: ruben m/25/145/5'6'' at June 8, 2012 8:14 AM

70 kg
80 kg
83 kg
85 kg
88 kg

Comment #151 - Posted by: pablo (Argentina) at June 8, 2012 9:25 AM

70kg
80kg
83kg
85kg
88kg

Comment #152 - Posted by: pablo (Argentina) at June 8, 2012 9:26 AM

205, 225, 225, 225, 235
Form was main concern, getting crease below the knees

Pre-WOD warmup stretch routine listing would be awesome

Love the form critiques, lots of valuable lessons
Practiced the proper form after realising the err of my youth. Will take some practice.

Comment #153 - Posted by: tom at June 8, 2012 10:10 AM

1st time with Strength WOD

55-75-100-110-115

f/20/5'5

Comment #154 - Posted by: Jerica at June 8, 2012 10:16 AM

225-225-245-225-235

Comment #155 - Posted by: Michael m/48/5'9"/175/MI Survivor at June 8, 2012 11:04 AM

275,285,295,315,325

weighing 195lbs

Comment #156 - Posted by: Chad at June 8, 2012 12:21 PM

M/31/190
225
275
295
315
325 PR

Comment #157 - Posted by: Nick at June 8, 2012 1:44 PM

F/35/5'2/135

105
110
115
125
135 failed on first 2 sets then got the last one.

New PR today!

Comment #158 - Posted by: eve at June 8, 2012 5:35 PM

115
135
145
155
165

Comment #159 - Posted by: fitz997 at June 8, 2012 5:53 PM

135
135
135
145
155

Comment #160 - Posted by: D. Peterson at June 8, 2012 6:52 PM

All of the obvious inefficiencies removed, the more subtle problems lie in the equipment. Skinnier handles forces the athlete to close the grip tighter which eliminates relaxed wrists. The tension matriculates up the forearms and to the shoulders which is probably why she's holding her hands so high. Ropes that use a 90 degree attachment angle also promotes flawed technique in that it forces the athlete to try and keep the handles locked in at parallel to the ground and make small tight circles with the swivel end of the handle. That again, increases tension in the wrist and compounds the problem. Pretty simple stuff really.

Comment #161 - Posted by: Newman at June 8, 2012 7:10 PM

70, 75, 85, 90, 95 kgs

Compare to :

12/02/13 - 62, 67, 72, 77, 82 kgs

Comment #162 - Posted by: DPL at June 8, 2012 10:43 PM

140-145-150-155-160

Comment #163 - Posted by: myles456 at June 9, 2012 1:54 AM

M/39/6'1"/192/ 157-166-177-186-197

Comment #164 - Posted by: Dan G. Ashland,WI at June 9, 2012 8:22 AM

135-185-195-205-215

My raking position still struggles due my wrists. Any advice?

Comment #165 - Posted by: MGlez at June 9, 2012 12:17 PM

165
175
185
190
195

Comment #166 - Posted by: JFA at June 9, 2012 1:34 PM

135
155
185
195 x 2
195 (PR)

Comment #167 - Posted by: JTJ/M/28/165 at June 9, 2012 1:35 PM

135
155
170
190pr
200pr

Good technique on all. Good strength day!

Comment #168 - Posted by: Paul Daniel m/28/6'2/200 at June 9, 2012 3:16 PM

Last time I did this I was out for a month... Stayed conservative.

185, 195, 205, 215, 225

Last time (March 14, 2012):
195, 205, 215, 225, 235

Time before:
185, 195, 205, 215, 225

Comment #169 - Posted by: SF at June 9, 2012 3:25 PM

135-15-175-185-195

Comment #170 - Posted by: Goose at June 9, 2012 9:36 PM

Jeff @ home
all sets at 225#

Comment #171 - Posted by: Jeff & Charity @ CF Snohomish at June 10, 2012 9:05 AM

misread and did 5x5
155, 175,190, 200x2, 195x4

Comment #172 - Posted by: Rob Hole M/45/5'10"/180 at June 10, 2012 7:13 PM

M/32/6'0"/230
As Rx'ed:
95-135-185-205-225x2(F)

Comment #173 - Posted by: Aaron at June 11, 2012 10:19 AM

255

Comment #174 - Posted by: therozfather. 31/M/194 at June 11, 2012 10:25 AM

155 165 175 185 165

Comment #175 - Posted by: David Burns at June 11, 2012 11:03 PM

C-
worked up to 170
165 was much better form

Comment #176 - Posted by: Jeff & Charity @ CF Snohomish at June 12, 2012 12:36 PM

m/23/153/5'7

135-165-185-205-210

Comment #177 - Posted by: ryferg at June 12, 2012 8:48 PM

225
225
225
235
245

Comment #178 - Posted by: dsm19 M / 33 / 6'0 / 210 at June 13, 2012 3:38 AM

180
190
200
210
220

Comment #179 - Posted by: Bells at June 13, 2012 5:53 AM

Been crossfitting for about 1 week. runnign a few days behind so i can see what im getting into.

135
155
175
195
215

Comment #180 - Posted by: cgrant M / 25 / 250 / 5'10" at June 13, 2012 10:57 AM

3 - 95
3 - 115
3 - 135
2 - 165
2 - 165

1st time. I'll do better next time.

Comment #181 - Posted by: Obiwan at June 13, 2012 3:18 PM

3 - 95
3 - 115
3 - 135
2 - 165
2 - 165

1st time. I'll do better next time.

Comment #182 - Posted by: Obiwan at June 14, 2012 6:58 AM

44/m/176cm/74kg

90-95-100f-100-90(5reps) kg

Done in the evening after a 35 min run DU burpee WOD in the morning.

Comment #183 - Posted by: Memuc at June 14, 2012 12:16 PM

80-90-100-115-120 failed on 2

Comment #184 - Posted by: Mik at June 15, 2012 3:24 AM

M/ 38/ 134 lbs/ 5'-6"
I did a slightly different WOD last night:
I did 5 sets of 5 reps of OHS, FS, BS
usually trying to get a little heavier each set. I ma nursing a low back pull and an ankle injury, so I wanted to keep well within myself so that's why I went with 5 reps to avoid too heavy a weight..
My hips were super tight.
slow and steady warm up with the weights.
Burgener Warm up with 40 lbs
45 lbs bar - 10 reps of OHS, then 6 of FS
95 lbs x 10 OHS

115 lbs x 8 OHS
125 lbs x 6 OHS
135 lbs x 5 OHS
140 lbs x 5 OHS
145 lbs x 5 OHS

135 lbs x 5 FS
145 lbs x 5 FS
155 lbs x 5 FS
165 lbs x 5 FS
175 lbs x 5 FS
180 lbs x 5 FS

135 lbs x 5 BS - with a box squat to get used to the different movement - wanted to avoid any new stress on the back before getting a little weight on the bar

165 lbs x 5 BS
175 lbs x 5 BS
185 lbs x 5 BS
195 lbs x 5 BS
205 lbs x 5 BS

Everythign felt good overall.. I was tilting a little on the BS, so although I wanted to go heavier I kept it pretty light.. I wnated to feel a little weight and concentrate on GREAT FORM.

POST WOD: 5 mins. of overall body stretching on foam roller.

Comment #185 - Posted by: anton at June 15, 2012 7:31 AM

6/17: done out of sequence after 6/15 WOD so legs slightly fatigued. Also, thought I started w/ 185 on bar but it was actually 205. So basically worked my 3-rep max each rd. Worked in some abmat & TTB too.
3x205,205,205,205(x2),185(x2, slipped fwd b/c of towel on bar).

Comment #186 - Posted by: Mike Scott M/45/5'10"/189 at June 17, 2012 6:48 PM

CFWU x 3; rushed so put the last rd between Frt Squats to get all three

95/115/125/135/135

Comment #187 - Posted by: F15E_WSO/M/49/72"/180 at June 18, 2012 8:02 AM

M/42/5'8"/170
105-115-125-135-145

Comment #188 - Posted by: Jon Craig at June 19, 2012 3:04 AM

m/38/5'9/177
Quick WU & mobility to get WOD in before afternoon coaching sessions.
135 WU
200,215,225,235,245-Pretty ugly. Midline collapsed. Knees collapsed at bottom of heavier reps. Used Ipad to video lifts.
2/13/12:195,210,220,230,240-PR
Best I've felt on FS. Good job getting hips back, keeping stomach tight & driving through heels.
9/4/11:185,200,210,220,235
4/28/10:185,195,210,220,230-1,225-2 - Rounded back on this set.
11/30/09: 185,195,210,220,225
9/15: 185,195,205,220,225 - 2+1
6/23: 175,185,200,215,225
5/4: 175,185,195,210,220
3/25: 165,175,195,205,215
2/22: 165,185,195,215,215

Comment #189 - Posted by: jrm at June 19, 2012 6:40 PM

front squat
45# x 10
95# x 7
105# x 5
135# x 3
155# x 3
175# x 3
195# x 3
215# x 3 (pr)

m/41/5'8/240

Comment #190 - Posted by: phat boi at June 20, 2012 8:51 AM

175-185-195-205-225(PR)

Comment #191 - Posted by: Jeff Gebbie at June 21, 2012 7:39 PM

240
250
260
270 (f,2)
255

Need to work on front rack mobility before WOD next time.

Comment #192 - Posted by: Mel 39/m/5'10"/175 at June 22, 2012 12:31 PM

350 singles - 2:40

CF WU

WOD for 6/7/12

Front squat 3-3-3-3-3 reps

115-135-155-175(pr)-185(pr)-195(f, almost got 1)

last time max was 155

Comment #193 - Posted by: TZ at June 26, 2012 3:47 PM

155, 185, 205, 215, 225(f)

Comment #194 - Posted by: Manchild at July 3, 2012 7:14 AM

165/185/200/210/215(f) (2)

Comment #195 - Posted by: Ronnieboy at July 10, 2012 4:52 PM

165/185/200/210/215(f) (2)

Comment #196 - Posted by: Ronnieboy at July 10, 2012 4:53 PM

70,80,90,95,97.5k pb (215lbs) 19.08.12

80,90,95,95,95k pb (209lbs) 25.03.12
80k,85k,90,90,92.5k pb (204lbs) 16.10.11
80k,80k,85k,87.5k,87.5k 23.01.11

Comment #197 - Posted by: zenoperegrinus at August 19, 2012 7:33 AM

CFWUx3
45x5, 135x5 warmup
90kg-95-100-100-100kg

Comment #198 - Posted by: Doug at February 8, 2013 7:11 PM

225
245
265
275
295 (F)

Comment #199 - Posted by: FB at July 9, 2013 9:20 AM

70-75-80-85-90 KG
M/30/70KG

Comment #200 - Posted by: jbob at July 9, 2013 9:24 PM

M/41/179cm/91kg

1 set every 2 min.

(kg) 65-75-85-95-105(1).

Compare to 130708: 60-70-80-90-100

Comment #201 - Posted by: Jose-Luis Morales at September 17, 2013 10:40 AM
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