135-175-225-250-275-285-290(f)

This picture looks like the end of a Mortal Kombat fight! LOVE IT!!!

Whoa. How ‘bout that Chipper, eh? Let’s catch our breath with some heavy lifting.

Front squats, looking for a one-rep max over 7 sets. 1-1-1-1-1-1-1…that’s what it means. Warm up first. Hey, I know, how’s about that CFWU thing? Yah, that’s the ticket!

The Front Squat is one of the 3 weighted squats we do in CrossFit, along with the Back Squat and the Overhead Squat. You do not need to pick the bar up from the ground if you have a squat rack, and you will probably be able to at least try heavier weights that way. The bar is held in the front rack position (have some fun, look in the “demos” for CF Santa Cruz doing front squat and keep your eye our for Shari’s “rack”!) across your upper chest and anterior deltoids. Drive your elbows up, pushing the bar firmly into your neck; it should feel just as uncomfortable as it sounds. Don’t automatically default to a crossed arms hold, try really hard to rack it. You only need a couple of fingers on the bar to keep it in place, and it’s much more comfortable if the weight is NOT resting in your hands and stressing your wrists.

Begin the squat just like any other. Load your hamstrings and glutes (“shut the door”), reach back with your booty and squat into your heels. Keep your chest up. Drive your elbows up. Both of these will help you to keep your lower back straight (maintain your lordotic curve). Depth is still to a point where the crease of your hip is below your knee. Drive up out of the hole and stand up straight. A good cue to keep in mind is to push your knees out as if you are trying to push someone’s hand on your knee away on the way down as well as on the way up.

We don’t do a whole lot of 1-rep max work. If this is your first attempt at doing front squats, once again you have no business doing a real max effort. Build up to something that feels heavy and do it with really good form. Got a little front squat mileage under your belt? Have a ball! Once you get up to a really big weight and miss take a moment to evaluate the miss. Was it ugly, plainly too much for you to lift? Drop back to your last successful lift and do that weight for the remainder of the sets. Did you almost get it? Rock on and take another shot at a PR. Rest 2-5:00 between.

I really like that we have a demo video every day for the WOD. Set aside some time to watch EOB CrossFit and listen to the EOB coaches as if you were in the Box with them. Remember, just because you don’t get out of breath or get your heart rate jacked doesn’t mean this won’t be intense, especially if you get a real 1RM PR.

Front Squats…nice rack…3-2-1…GO.

Question...would oly shoes, almost have a detrimental effect on keeping the load in the frontal plane for heavy front squats? If my heels are elevated and the weight is past my frontal plane already wouldn't that make for a harder lift?

that's a great question Noel #3 - any thoughts from the oly crowd?

#3 lift barefoot!

Did fs yesterday

225x5, 245x5, 265x4, 275x4, 315x1

Today crossfit mayhem

21-15-9
Deadlift 225
Burpees
GHD situp

8:50 rxd

@ #3 Noel

The raising of the heels allows you to activate those powerful glute/hamstring muscles more effectively.

Even in the front squat position. Clean and Jerk is no different. (Still the racked front position)

I personally like using flat soled shoes to try and train myself to force onto my heels, but I can certainly feel the difference wearing Oly shoes!

" I can't garuntee that success will come with hard work, but failure is almost certain without it." coach Bob Shore

This looks like a new, New Balance ad.

The main point of Oly shoes is to have a solid platform to push off of, thus wood sole on wood floor with strong foundation under that wood. They help you get out of the bottom essentially since you can more easily push through your heels/midfoot.

@#3 to add to #8 the heel of an Oly shoe also shortens your Achilles tendon pulling tension off the rest of your legs allowing you to squat easier and more vertical. If you are falling past your frontal plane press onto your heels and remember to drive your elbows up.

EOB part of the CFE ....rocking it. Honeybee....Nice work !!

80-90-100-110-115-120-122.5f

80-90-100-110-115-120-122.5f

Just use Chuck Taylors for any squatting or dead lifting... Or go barefoot. Oly or squat shoes are great but good ones are expensive and who doesnt like a pair of Converse?

M/40/111/6'3"
88,132,154,154(f),143,143,143(f),132
No squat rack

I'm new to the crossfit thing and trying to figure this out. You do 7 front squats at 1 RM and that's it? Do you add other stuff yourself or that's it?

M/5'10"/200/35

165/185/225/245/265/285/305

Hoooahhh Army Crossfit!!!

195-200-205-210-215-220-225

@ #18 - No, Jimbo! Ramp UP TO a 1rm. Start out lower, like Bingo said above, and work your way progressively heavier.

And Yes, that is it! Stop after the front squats. Stretch out, maybe foam-roll, maybe get a massage! Then go home. Throw a football around, ride a bike, or build a snowman with your family (if you live near that cursed white stuff). Welcome to CrossFit!

45/55/65/75/85/95/105

75 - 80 - 85 - 87,5 - 90 - 90 - 92,5 kg

not sure - does it count when i turn the hands (palms down)? not oly style but front squat too, right?

M/40/5'11"/206

1 set every 3 min.

(Kg) 90-95-100-105-110-115(F)-100

95-115-135-155-175-195(f)-185(pr)

M/30/5'11"/190

185-225-245-265-275-290-300(F)

My left wrist is killing me. Not sure, but I think flexibility hurt me on this WOD. My legs,hips and back felt fine but that left wrist was screaming at me.

Go Navy! Beat Army! From Bahrain.

135-175-195-205-210-215-225f

135 x 10 top finish up after failing on that last rep

M/45/5'11"/200

165-175-180-185-185-190-195

M 42/192/6'0"
185 205 215 220 230 235f 230.

155/185/205/225/245(pr)/250(fail)/135

135/155/165/185/190/195f

F 28/160/5'6

135, 155, 175, 195, 205, 225, 245 (failed)

F/51/5'6/120
85
95
100
105
110
115
120#
Getting better but after seeing Christina's oh well

I started out with a few lower weights to warm up (95#)then went to 115#, 135#, then 155# and that is where i started my reps.
155 x 1
175 x 1
185 x 1
195 x 1
205 x 1
215 x 1
225 x 1

At about 205 - 225 I notice I am not able to drop as low as I would like, because of tightness in the hips and back, and I start noticing that I am leaning forward. After the 225 I go back to 95 and work my way up to 185 to find when I stop leaning back on my heal and dropping as far down as needed, and that moment started at 175. So I will use 175 as my PR. Hopefully next time I do this I will be able to say I legitimately can do 225. Seems that flexibility is my worst enemy so far in crossfit.

F/5'3"/33/135
2nd day doing crossfit so I did sets of five. Didn't want to kill myself the second day ;)
95/105/115/135/150

135,165,175,185,205,225(pr),235(f),230pr

M/28/5'4/149

225
245
255
275
285
295 (f)
285 (f)

Kinda excited by the results of this todays wod- max weight? no

185-205-(form and depth check)185-205-225-235-225

The last 3 rounds I am unsure if I went deep enough and they were shaky, but the positive of all this was I was able to use the correct rack and I made sure not to lean forward!

26 M 5'10 180lbs
225
275
295
300(F)
300
305(PR)
310(F)

205-205-210-220-230-240pr-225

155-165-175-185-195-200-205

Snow slush upstate NY!

115/135/145/155/165/175/185; not sure if I went down far enough on last rep but still pleased, torso may have gone a little further fwd then it should due to ankle flexibility but drastic improvement:
no squat rack or bumpers, used blasted smith rack 90/110/120/120/130/130f/120

135
185
255
275
305
315
327-PR
Felt good! This was my second front squat PR this month, 1/4/13 hit 324

M/49/5'8"/212

FS = LBS - 135; 185; 205; 225; 245; 275; 295F
USED SQUAT RACK

M/33/5'8/190
265lb, 275lb, 280lb, 285lb, 290lb, 295lb(PR), 300lb(PR)

M/24/5'10"/171

195-205-215-225-235-245-255

275-305-325-345-365-385(f)-385(f)

m/44/200/5'11"

row 500 1:39

front squat 1 1 1 1 1 1 1
45 89 111 133 144 155 166

Something a couple of guys said yesterday sparks my interest - 'thought burpees'... now I am pretty sure that it was a typo and they meant to say 'tough burpees,' but what a thought (pardon the pun) provoking mistake. What wouldbe a thought burpee? Maybe an advanced math problem, or a buddhist meditation technique...

Day 262
M/45/6'0"/195
185-225-255-275(10# PR)-285(F)-275-275(F)
Do not have a 101008 to compare, but my 5x1 on 120810 was 185-225-245-255-265(PR)

315-325-325-325-325-325-325. I took about 3-5 minutes rest between sets.

Found my max yesterday, 285#

BW 136.4 today

205/225/225/225/225/225/225

Still getting over being sick and did not feel aggressive enough to push for any PR's. Kept it challenging but manageable. Rack position solid, descent controlled, rock bottom depth.

Subbed "Randy" as rx'd
6:56

M/ 22yrs/ 5'10/ 77kg(ish)

In kilos:-
80 - 90 - 100 - 105 - 110 - 112.5(just under 250ibs) PB - 120(265 - fail)

Never tried front squats for a PB before. Good WOD.

Did that ugly Chipper from yesterday. Details there.

225
255
275
295
315
325 (F-by a nudge)
320 (PR)

135/185/205/185/205
Form was good, and next time I will go up.

130-180-200-200-200F-190-190

44/m/176cm/73kg

80-90-100-105-110f-108PR-105 kg

Warm-up 100, 150, 200, 220, 250, 250, 250

135# warmup sets
185#
205#
225#
245#
255#
265#
275#- PR

Never been a big squatter....especially Ft Squats. Been working a little harder at these last couple of months.

245, 265, 275, 295, 315, 335, 345

Jumped around a little due to not knowing where I was at. Pretty happy with it, but have a ways to go still.

34/M/6'3"/275

95/135/155/185/185/190(f)

Clean from floor to front squat position was limiting factor:
135-145-155-160-160-165-155

1) 187 lbs - 85kg
2) 209.5 lbs - 95kg
3) 231.5 lbs - 105 kg
4) 253.5 lbs - 115 kg
5) 264.5 lbs - 120 kg
6) 275.5 lbs - 125kg
7) 286.6 lbs - 130 kg

Feeling good!!!!

Love CrossFit!

:D

M/29/143# (65kg)

kgs: 80, 100, 110f, 110f, 105, 107.5f, 107.f
lbs: 176, 220, 242f, 242f, 231, 237f, 237f

Equalled PR with 105kg 231#
Failed 4 out of the 7 lifts (all PR attempts) better luck next time.

Previous PR 255
Today: 225-245-255(f)-225-235-245(f)-225-225-225

30/M/5'8/169lbs

Previous PR:221

New PR: 242lbs

Went for 264lbs, but failed at both attempts.

135-185-225-235-235-255-275(switched grip)-275

Did 8, could have gone heavier but no spotter. Switching from standard front grip to hands across shoulders made all the difference.

Followed with 5 sets 275x7 deadlifts.

2013-01-17: 13:58@:58,1:15,2:52,2:29,6:21.
2012-02-01: 15:10@ 1:52,1:41,3:12,2:33,5:50.
2010-04-27: 19:29. Rnds@3:17,2:31,2:54,2:57,7:48.

M/5'7"/170/36

135, 155, 175, 205, 225, 245, 265

Need more flexibility in my shoulders and arms!

38/m/175
225,245,265,275,285,290f,225x2,250,250x2

135
155
175
185
205
215(pr)
225(pr)

7x1, 225 all sets.

f/43/180/5'10"

7 x 1 front squat

115 - 135 - 165 - 185 - 195 - 205 - 210 (F)

M/30/185/5,8

245(PR)255(F)

M/27/6'1/170lb

CFWU (3 rounds):
10 Samsons
10 O/H squats
10 back extensions
10 sit-ups
5 pull-ups (weak-sauce)
10 dips

95lb x 3(warm-up)
115lb
145lb x 2 (core wasn't engaged so shoulders tilted forward on 1st rep)
165lb
175lb (PR)
175lb (f)
165lb x 2

185-205-225-245-265-295(F)-305(F)
really close to the last two.

Also to add to the last post, 265 was a PR by about 60 pounds.

M/24/5'11/240lb

Deadlift warmup - 225 for 1 of 6; 245 for 2 of 6

Then: 135, 155, 185, 205, 225, 235, 245

I'm happy, considering this is only Week 2 of my Crossfit training : )

M/6'1"/205/21

6:30am
250/300/325/350/375/400/415
5pm
10k row 38:21 new PB
10pm
I call these Doublers ( double the reps per round, 3 rounds
2 x 400 deads, 5 muscle ups, 6 ring dips
4 x 400 deads, 10 muscle ups, 12 ring dips
8 x 400 deads(evil), 20 muscle ups, 24 ring dips

F/39/165

115-125-135-145-155-165(F)-160

Scaled for my CoCr & Polymer Knee
Front squats: 95-115-135-155-175-185-185
205 by 04/02/13 one year since TKA
M/55/6’/205

M/27/5'5"/155lbs

155,165,185,205,225,255(f),225

M/31/200/72

225-245-265-275-280(PR)-285(PR)-290(f)

"Freddy's Revenge"

As rx'd, 9:03.

got up to 255 lbs.

FS: 115, 125, 135, 145, 155, 165, 170
PB by 5lb

M/43/173/84

132 - 176 - 187(f) - 187 - 198(f) - 198(f) - 187

M/26/5'9"/190

185-225-275-315-335(pr)-345(new pr)-355(new new pr)

Could have done 365 probably but I thought 30lb pr was good enough!

185
225
245
265
275
295
300
Pr is 315

M/21/5'10"/180
185-205-225-245-275-315-335(failed)
I need to practice front squatting more

Quick question, if I want to expand on the workout, is it ok to do more reps? Or should I keep it how it is

135-145-155-150-155-160(pr)-150. Off ground, no rack.

M/30/6'5"/220

245
255
265
275
280 (f)
277.5 (f)
265

Back lit up from Deads still

225/225/225/225/225/225/225

On the minute every minute for 7 minutes.

Bar felt heavy today. Mixed it up a bit.

M58/185/5'9"

115:135:165:185:195:205:210

PR for me, although not terribly impressive.....

Seldom do single rep workouts anymore
Did 5-5-5-5-5 Front Squats
all rounds at 105

Laura f/50/5'7/155

M/43/204/73"

185-205-225-235-240-245-250

225-245-275-275-285(f)-285-290(f).

M/27/6.0/155

95- 115 - 135- 155 - 165 - 170 - 175

Yesterday was my first time starting CF! Sore!

Squat Clean 1-1-1-1-1-1-1
185, 195, 205, 215, 225, 230, 235(f), 235(f)

10 PC's(135)/15 DU's, 9 PC's/15 DU's, 8PC's/15Du's...1 PC/15 DU's
7:57

Compare to:
101008 - 10 PC's(135)/15 DU's, 9 PC's/15 DU's, 8PC's/15Du's...1 PC/15 DU's
6:42

5' 11"/205/25

185-205-245-275-285-295-315

135, 155, 175, 195, 200

m/23/145#

185-205-225-235-245-255(f)-255(f)

matt
225 255 275 295 315 325(pr) 335(f)
Brock
155 185(2) 195 205 215 225(pr)
Seb
155 185 195 205 215(pr) 225(pr!) x

215-225-235-245-255-260pr-265F

185-195-205-215-225-235(f)-235(f)

M/42/155/5'7"
135
185
205
215
225
235 fail
235 bad form

M/38/190/5'9"

155-165-185-205-215-225-230(PR)

Then for fun with 3 others:

1 Mile Run
100 Bench Press @120# (65% of Body Weight)
If you rack the weight it = 1 Rope Climb
1000M Row

28:27

Had to climb the rope at reps 20, 32, 42, 52, 62, 72, 82, & 91

FGB is going to suck tomorrow. Rock on though!

60kg-65-70-75-80-85-90(PR)

M/27/188/5'8

225-255-275-295-315-325-330(pr)

135
185
205
225
255
275
315

M/48/162/5'5"

205, 225,245,265(F),255,245,245

4x:
21 Push
21 Sit
21 Squat
21 Lunge
21 Tricep press

As Rx'd: 20'

M/29/167/Sea Level/17 Jan 13

M/95/187

100-100-110-110-120-120-130kg

ciao a tutti

I'm still new. My form (keeping upright) in squats isn't so great yet so I did some air squats to practice and will add some hip stretching to start correcting the problem.

m/32/5'9"/210

did both wed and thurs WOD's
chipper in 23 min

185/205/225/235/245/255/275

Felt good to go heavy in FS's establishing 1RM. expecting to PR on this next time doing it fresh.

135
155
185
205
215
225
235PR

M/ 38/ 137 lbs/ 5'-6"
As Rx:
I did not have a lot of time on this, but I gently warmed up a bit with some stretching at home before getting to the gym. My lower back was pretty tight because of the heavy 5x5 DL a few nights previous. I mainly was testing the water and warming up a bit with lower weight, mid rep rounds before the higher weight rounds:
95 lbs x 10
115 x 8
135 x 8
155 x 8
175 x 6

WOD sets:
185 x 1
195 x 1
205 x 1 (tie PR) - felt great & light
215 x 1 (PR) - felt good
220 x 1 (PR) - felt o.k. but didn't want to push any more past this... I'm confidant I might have been able to go for more, but with the heavy lifting I did already this week I decided to max out here.
210 x 1 (PR) - felt good
215 x 1 (PR) - felt good

Post WOD did some good stretching for about 10-15 mins.

M/ 38/ 137 lbs/ 5'-7"
As Rx:
I did not have a lot of time on this, but I gently warmed up a bit with some stretching at home before getting to the gym. My lower back was pretty tight because of the heavy 5x5 DL a few nights previous. I mainly was testing the water and warming up a bit with lower weight, mid rep rounds before the higher weight rounds:
95 lbs x 10
115 x 8
135 x 8
155 x 8
175 x 6

WOD sets:
185 x 1
195 x 1
205 x 1 (tie PR) - felt great & light
215 x 1 (PR) - felt good
220 x 1 (PR) - felt o.k. but didn't want to push any more past this... I'm confidant I might have been able to go for more, but with the heavy lifting I did already this week I maxed out here.
210 x 1 (PR) - felt good
215 x 1 (PR) - felt good

Post WOD did some good stretching for about 10-15 mins.

M/28/5'11/185

Struggled a little bit on the front squat was only able to get 275 on all seven sets. You guys all rock that come up with these work out I love this site.

185-190-195-200-205-205-205

205-215f-215-225-235f-230-235f

2013-01-18: 155-230
2010-10-08: 155-215,220f
2009-08-15: 145-205

M/35/6'/206

185-205-215-220-225-230(f)-230

200, 235, 250, 265, 280, 300, 310

135-145-155-165-170-175(pr)-155(x3)

M/22/5'11"/182

225-245-265-285-305-325-345x

PR pretty sure.

41,6',238 M
225,275(PR),295(PR),315(PR),320(PR),325(PR),325(PR)

185-205-225-245-255(middle age pr)-225
1.5 mi run 11:47 warm up

M/29/5'11"/165

135-185-190-195-195-195-200(PR)

26 / M / 5'9" / 140lbs

185-195F-185-190-195-195-195F

Not really feeling the eye of the tiger today, and my knee's been bothering me for weeks. I need to get that under control... by skipping Fight Gone Bad...

M/43/5'8"/175

165-170-175-180-185-190-195

90-92.5-95-97.5-100-105(f)-100(f)kg's

Not bad - rough week, sick kids, no front squats in over a month due to wrist....bla,bla,bla

M/30/5'9"/219

135-155-185-205-225-235 (f)-235

F/24/5'9"/155
180-205-225-240-250

30kg-66lbs (7 reps)
50kg-110lbs (3 reps)
55kg-212lbs
60kg-132lbs
65kg-143lbs
70kg-154lbs (Fail)

Now I know my numbers...

175-195-215(PR)-235(f)-205-215-225(PR)

175-185-195-205F-205F-200-205F the 200 was a 20# pr so I'm very excited! M/36/180

95-135-145-155-160(PR!)-165(f)-165(f)

M 25 5,10" 79kg
60kg-70-90-110-130-152.25(fail)-155

225-245-265-285-295-305(f)-300(f)

Should have been able to hit at least 300. Try same scheme next time.

195
195
215
235
255
275
275

245 275 295 315 325 330(F) 315

M 34 6' 200#

225-245-255-265-270-275-280
M 28 5'11" 180lb

24 Laps at the Y...
20:15
Need to be at 19:00 next time
Then
1 - 7 135# Front Squats
Then
30 K's to E's

225, 245, 255, 265, 270, 275, 285 (f), 280

225#

need to start off heavier and focus on back form.

135x3, 145x3, 155x2, 165(fail due to clean), 155x3
Need to get a squat rack so I can start from the front rack position instead of having to clean the bar first.

M, 230, 6'5", 29

Have never gone heavy on FS before so everything over 205 was a PR, that said, I felt super weak relative to typical back squats where 275 would be easy for reps... knees hurt a lot, was hard to go down all the way, felt like I was falling forward as the weight got heavier, any feedback for better form would be much appreciated

135, 155, 185, 225, 245, 255, 275 (failed to get to 90 on the last one)

67-73-77-83-87-89(F)-89kg

155, 175, 195, 215, 235(f), 225, 235

(PR is 245, but not sure that range of motion was as good back then.)

Did it with hands crossed in front and palms down....still don't have the flexibility yet to get my elbows high enough to rest it on my chest
225, 245, 265, 285, 305, 325, 345

275# dream a genie style

225
245
265
285pr
295pr
305pr
315pr (ouch)

male, 40 y/o, 151#, 68"

95, 105, 115, 135, 155, 175, 165

Have been doing a new leg routine for about a month and a half and wanted to see if I made any progress. Was able to hit 241 lbs (~109kgs)(+5lbs/2kgs PR!!) @ 152lbs BW :DD

m/43/162
225-235-245-255-260-265(f)-260

Worked to 225 1RM (PR). Then FGB, 313. 480th.
8/15/09:
2nd workout of day, Linda earlier
All deep front squat form. Fatigue from DL/Cleans earlier evident
185
195
195
205
205
215 fail
Failed fwd, no spotter, iron plates in garage, called it a night

M/28/170
135x3 - 155x2 - 175 - 185 - 195(PR) - 205(f) - 185

molly 55,75,85,95,105,110,125(PR)
kelley 85,105,115,125,140(f),140,145(PR)
rod 95,115,135,155,175,185,190(PR)
cale 115,135,155,175,195,215,225(PR)

95-115-125-135-145-145-155

M/29/5'9/162

12 min bike warm up:
50,60,70,80,84,84,84
8 x 60
6 x 60

Focused on keeping form at 84 kg. Little sore from 130116, but looking forward to the FGB tomorrow.

Front Squat:
95-135-155-185-205-225-245(PR)lbs.

BP 135x5, 185x5, 225x4, 205x5, 135x25

Row (3 min. / 55 calories)

225, 245, 275, 275, 255, 275, 285 pr

Warmup was 28 minute jog

M/33/5'7/168
185,205,225,245,255(f),250(f),250(f)

M/47/6'/198 lbs

Working mainly on form.

65,85,115,135,155,185(f),185(PR)

265-275-285-295-305-315-295

m/34/5'8"/175lb

185-205-225-245-265-275(F)-265(F)-205

need to work on FS strength, 275 is my max

m/39/5'9 178
205,215,225,235,245,255,265
See 10/8/10 for further results. Having problems with site's filter for some reason...

45 x 10
75 x 8
95 x 6
115 x 4
135 x 2
165
185
205
225(old pr)
235(pr)
225
225

m/42/5'8/240