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Front Squat


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compare to (5x3) 7.18.09 and (5x1) 1.26.09

Accessory Work
For Time
Row 1000m
20 reps, Mid Hang Squat Clean to Thruster 95/65

Congratulations Charlotte and Nick!
Born this morning at 4:41am, 7lbs 4oz. (1/5 Pood)

Good luck to our own Stephanie Paddock running in the NYC Triathlon today!

Reader Comments (38)

WOW! Congrats Charlotte and Nick! Awesome! Cant wait to hear the story.
July 26, 2009 | Unregistered CommenterShawnS
Congratulations to Nick and Charlotte!!!!

Hoping all is safe and well with mom and baby
July 26, 2009 | Unregistered CommenterShane
badass. congrats Charlotte and Nick! Crossfitting the day before delivery. this kid must have come out with a barbell in his hand.

July 26, 2009 | Unregistered CommenterSameer Parekh
Woot!!!! Fantastic news, congratulations Nick and Charlotte!
July 26, 2009 | Unregistered CommenterDan Rx'd
Congratulations!!!!!That is amazing. Charlotte is the coolest person ever! Nick is awesome too. Kicking ass the day before birth.

You need to have a crossfit baby shower. Any ideas on a name?

I agree with Sameer, have you noticed any kettlebell shaped birth marks? Possibly an allergy to Kriptonite.
July 26, 2009 | Unregistered CommenterLaurel and Malcolm
Oh wow, that's amazing! Congratulation Charlotte and Nick! Seeing you both yesterday, who knew it would be so soon. That's simply great.
July 26, 2009 | Unregistered CommenterErik K.
WOW! BIG CONGRATULATIONS CHARLOTTE AND NICK!!! Was this a single round for time? So happy for you all!
July 26, 2009 | Unregistered CommenterAlec and Deb
Congratulations!Hope you guys are all doing well, we are thrilled for you both. Boy or Girl? Any names yet?

Ashley, Gina and Finn
July 26, 2009 | Unregistered CommenterAshley
That's awesome! Congratulations both of you!
July 26, 2009 | Unregistered CommenterJoe
Front Squat 1-1-1-1-1warm up 45,75, 95, 125155,165,185,195(pr), 210(f), 205 (f)A little disappointed. 195 felt strong and comfortable so I decided to make a boneheaded big jump from 195 to 210...FAIL.

Couldnt get it up, then tried 205 and failed again.

Shoulda went to 200, built confidence and gone from there. Ill get you next time front squat!

The Metcon was funRow 1000 and 20 thrusters.7:30 NOT as Rx'd (85lbs)I finished the row in about 3:44Burned through 10 thrusters, 5, 3,2.

I shouldve done the RX'd. It wouldve taken me more time but I think i could've done it--taken it. Did 4 95lb thrusters afterwards just to see if I could handle the weight. Either way, happy with my overall performance there.

Im going to be taking a bit of a back off week myself this week since my parents are in town, and I just feel like giving my body a bit of a rest. if you guys see me more than twice before Sunday--send me home.
July 26, 2009 | Unregistered CommenterShawnS
Congratulations to the new parents.

I did some warmups using a 22lb bar. Then did 3 sets with the 45lb bar (5 reps), then 1 set with 55lbs and 1 with 65lbs. This represents significant progress for me as its the first time I've gone heavier than a bar on any of the lifts since my back injury.

For the WOD I used 20lb dumbbells to do thrusters as a sub. Finished in 5:39.
July 26, 2009 | Unregistered CommenterSamir Chopra
July 26, 2009 | Unregistered CommenterDon
Congrats Charlotte and Nick. Such Great Great news.

That must have been one hell of a WOD yesterday!!

Hope you and super baby are all doing well. Cherish this wonderful time.

See you soon.

David Liese Lucy and Finn
July 26, 2009 | Unregistered CommenterDavid McG
Congrats Charlotte and Nick! Charlotte you are my hero!!!!!Amazing.
July 26, 2009 | Unregistered CommenterBrandy
WOD Front Squat 1x5stayed light because of leg. 205 felt solid. tried 215, but didn't feel right, stopped there.(95x4 135x4) 185 195 205 215F

acc wk..6:22
July 26, 2009 | Unregistered CommenterDavid McG
Front squat. 95x5, 135x3, 155x3. 183, 203, 213(pr), 225f, 225f.These felt really good, it had been a long time since I last did front squats so the 183 was technically a pr.

Accesory wod as Rx'd in 9:32. I was very happy to be able to do this at the Rx'd weight even if I didn't get a great time.
July 26, 2009 | Unregistered CommenterMalcolm
205 225 235pr 245f 240f

I'm hampered by flexibility on front squats, but it is improving.

accessory wod 6:38
July 26, 2009 | Unregistered CommenterBen W
Nick and Charlotte, where were you guys today? Rest Day, I guess? Just kidding of course, congratulations! Lovely picture, well done!

Got to break in my weightlifting shoes today, felt good.

Front Squats: 185 - 205 - 215 - 225 - 235pr

Good lifting with Erik, thanks for the pointer on the last rep, Shane!

Acc Wod: haven't rowed 1000m since middle school, was totally gassed after and took a while to settle into the clean/thrusters. 8:05.
July 26, 2009 | Unregistered CommenterBjorn
yeah wtf. Why did we not see Charlotte and Nick today. Slackers, I say.

fsq was good. did triples, but then shot for a single at the end.


I think 225x1 is still in my grasp, but maybe on a day when all I do is singles.

still ahead of malcolm. muahaha. you know you probably would have gotten 220 malcolm. that 213 looked easy. now it will be harder for me to wake up at 4:30 tomorrow.

a/w: 75 pounds. After the fun on the rings yesterday, 95 pounds overhead was just too painful for the shoulders. 7:42.. row was good, but didn't get under 4:00.. felt like I'd get under 4:00 but knew I shouldn't sprint the last 100, so even though I was hoping to get under 4 i didn't push. SO I got something like 4:05. could have probably hit the light thrusters a little harder, split it up 4/3/3/3/7

July 26, 2009 | Unregistered CommenterSameer Parekh
Congratulations! Charlotte you are so amazing.

Front Squat 5 x 180 / 90 / 100 / 110 / 120

RowingCleanThruster Metcon thingy: 7:35 @ 42lb (should've gone heavier)

July 26, 2009 | Unregistered Commentersarah
warmup: 45*5 75*5 95*5wod: 125*3 130*3 130*3 135*3 135*3 145*1 155Fi feel like i could do more if my formstays good and i dont lean forward but i keep leaning. good progrss nonetheless.

accessory work: 8:30 65lbs. 4:21 row, 10,5,5 thrusters. i should have did them at 75lbs would have taken longer but still. next time i know.
July 26, 2009 | Unregistered Commentercloyde
congrats nick and charlotte, great news!

I did C&J today because I didn't want to put a lot of strain on my knee:135, 155, 165, 175, 185f(clean), 185f(jerk)

metcon was 6:36. planning on going to the pool for a 7am swim tomorrow if anyone is interested.
July 26, 2009 | Unregistered Commenterpaul
Front Squats185, 205, 215, 225f, 225f

simply couldn't keep the weight from falling forward.

metcon: 9:30Finished the row in exactly 3:30, which gives me some hope of eventually working towards a sub-7 2000 (although it's going to take a lot of work). Squat/Thrusters were all singles, not really sure why. I know I have higher gears I'm not tapping into, it shouldn't have taken that long.

AMRAP in 15 minutes250m row5 - 45lb db press15 push-ups

5 rounds + 250m row

left me feeling a little nauseous.
July 26, 2009 | Unregistered CommenterErik K.
Front squat: (65x3,95x3)125,135,145,155F, 155F. Didn't PR today - I think it is a form issue, I fought the 155 to about halfway up but then slowly came forward onto my toes and had to drop it, both times. I think I needed Margie yelling at me to use my glutes, like she did last time.

Accessory WOD: 9:39 rx'd. My row came in somewhere around 4:10. The clean/thrusters were hard for me - I was throwing the weight too high and then not catching it in a good rack position for a pressing motion. Shane helped me a lot, but I was pretty slow. I kept having to put it down to reconfigure myself so my sets were almost all 2's.

Feeling properly destroyed.
July 26, 2009 | Unregistered CommenterLaurel
Congrats Charlotte and Nick! What a beauty!
July 26, 2009 | Unregistered CommenterBethany
Congratulations Charlotte and Nick!

FSQ 5x1205, 225, 245, 255, 265

Accessory Metcon:5:55
July 26, 2009 | Unregistered CommenterScott
Congrats Charlotte, Nick and baby! Rest 24 hours as RX'ed. Past that, no excuses. ;-)
July 26, 2009 | Unregistered CommenterIan J
Congratulations Charlotte & Nick!
July 26, 2009 | Unregistered CommenterAndy
Thanks to you all for your very kind good wishes! We definitely did this WOD for time--labor was 4 hrs from start to finish, culminating in a high-drama convertible ride (top down, of course) up the West Side highway with me on all fours in the backseat. Baby arrived 40 mind after we got to the hospital. (Boy, name TBD.)

We will bring him to visit soon!
July 26, 2009 | Unregistered CommenterCharlotte
That is one hell of a PR! Rest up mom (well, as much as you can), you've more than earned it.
July 26, 2009 | Unregistered CommenterShane
Congratulations, Charlotte and Nick. Pretty inspirational birth. Will be super kid.

July 26, 2009 | Unregistered CommenterChris
congratulations on the beautiful (and strong like bull) baby!

i did the front squats (poorly) at 42lbs, and then as shane was explaining the midhang squat clean to thruster I had absolutely no clue what was coming out of his mouth and wasn't sure how my head was still attached to my neck or if/ how my feet were still touching the floor. i realized that having not had much of an appetite lately, i obviously hadn't eaten enough in the past day, hit a wall, and i couldn't finish the second part of the WOD. aaaaand i felt like a total dumbass. need to figure out how/ what to eat before class, even if it means waking up earlier. fail!
July 26, 2009 | Unregistered Commentertamar
Congratulations Nick and Charlotte! All the best wishes for your growing family.
July 26, 2009 | Unregistered CommenterCharmel
Charlotte and Nick, I add my congratulations to the pool of love coming at you from SBK. I love that we got a photo and a post from you guys no less than 24 hours after birth... jeez, even barely 24 hours after your last workout! Can't wait to hear the full version of the story.

July 26, 2009 | Unregistered CommenterMargie

Nick's rowing technique got posted on the affiliate blog!!

July 26, 2009 | Unregistered CommenterMargie
Congratulations Charlotte and Nick! What a beautiful boy and an awesome birth story to boot! I'm posting late and unfortunately all of the good crossfit puns have been used already.
July 27, 2009 | Unregistered CommenterDavid Mak
115, 125, 135, 145(f), 140

i was doing it alone cause gerrit and i were tag team watching audrey. i think i could have gotten 145 if i had someone there yelling at me.

metcon @65lb - 8:45

my row was 4:02 and then i took a long break before starting my clean-thrusters because i was confused and thought we were waiting for something. i think i could have done it 15 seconds faster if i paid attention.
July 27, 2009 | Unregistered Commenternicole
congratulations charlotte & nick! looking forward to meeting the newest addition to your family.
July 27, 2009 | Unregistered Commenterasta

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