« Rest Day | Main | WOD 7.08.09 »

Front Squat


Post loads to comments.
compare to 5.16.09

Accessory Work
3 Rounds NFT
12 Ring Rows
12 OH PVC Lunges, each Leg
1:20 Plank

Perform the A/W with a small team.  If someone has to rest during the plank the clock stops while everyone else stays up waiting for their partner to come back in before time can start again. If your team completes the first 1:20 unbroken, add :30.

CF San Antonio Represents at SBK

Remember there is no Teaser class this weekend as many of us will be in Aromas competing in the Affiliate Cup at the CrossFit Games.  We'll keep everyone updated as much as we can.

Happy Birthday, Stephanie!
T-Minus 5 Weeks until Charlotte gives birth to the fittest baby known to man!

Audio Slide Show: Quacks and Cures BBC

Reader Comments (28)


They just kept getting harder, so I just kept doing them.

My ankles turn on a crack in the sidewalk. Here's an interesting article for those of you with ankle problems:

July 9, 2009 | Unregistered CommenterChris
Thanks David, Margie, Deb for the squat mechanics thoughts...lots to work on.

5x5 front squats at a trivial weight is kind of silly, so David wrote a momma WOD for me:750m row21 DB thrusters500m row15 thrusters250m row9 thrusters

Started out at 25# DBs but scaled to #20 after about 11 reps in the first set. DBs are much harder than BBs...14:19. Good workout!

Did 2 rounds of the accessory workout before I had to get to work. That's an efficiently nasty combo.

Kick ass all in CA!!
July 9, 2009 | Unregistered CommenterCharlotte
5x135, 5x135, 5x135, 5x135, 5x145

Felt a strange tension on my patellar tendons, so I decided to focus on form which turnt out to be surprisingly challenging.

Happy Birthday Stephanie!
July 9, 2009 | Unregistered CommenterAndy
WOD - Front Squatfirst time doing this in a while. stayed relatively light.felt good.(barx5, 65x5 85x5)105x5 135x5 155x5, 175x5

GO CFSBK!!!. Have an awesome time at the CF Games. Wish I was traveling with you.

Happy Birthday Steph.

ANYONE FANCY A SWIM?Gabrus and I are going to Red Hook Pool Friday morning for lap swimming. It's free. Should be there at 7.45am.

July 9, 2009 | Unregistered CommenterDavid McG

I skipped the accessory work to make up Wed WOD.

Kick ass at the games guys, wish I was there (to watch, not to slow you down).

You might get to see me in a speedo tomorrow if you feel like getting up!
July 9, 2009 | Unregistered Commentergabrus
Keep tabs on the CFSBK Team by listening to CF Radio or checking the Games site!



The first team events start tomorrow at 9am PT, but the CFSBK schedule is:

10-10:30am: North Pad WOD12-12:30pm: Stadium WOD2-2:30pm: Hill WOD

You can see a description of each WOD (with rules) on the Games site. (Click on the 'Affiliate Cup' tab on the left side.)

Also, Sameer will be representing CFSBK as a judge for the individual competition on Sat/Sun.Finally, a BIG BIG thanks to Sameer for organizing the entire SBK Team & Trip!!

We will be wearing our CFSBK Skull&Bones/Warrior T-shirts proudly all weekend! Not continuously, but at least while we (they) are competing. :)

July 9, 2009 | Unregistered CommenterRob
July 9, 2009 | Unregistered CommenterBrandy
135, 165, 185, 205, 215

I was hoping to get up to 225 today but a feeling of instability in my lower right abdomen had me weary of going any heavier.
July 9, 2009 | Unregistered CommenterScott
david m, do you know what time lap swim starts there? I'd love to go, but would want to make it a bit earlier.
July 9, 2009 | Unregistered Commenterpaul
Paul, lap swimming starts at 7am to 8.30am. There's also evening lap swimming too..7pm to 8.30pm.
July 9, 2009 | Unregistered CommenterDavid McG
Happy Birthday Steph!
July 9, 2009 | Unregistered CommenterShane
Hey Everybody! I miss the Mother-Box! I ordered bumpers, a squat rack, a medicine ball, and a kettle bell, so my garage in Wisconsin is gearing up. I should get everything by the middle of next week.

Today:Ran a mile+ 9:5050 pushups 10, 10, 10, 10, 5, 4, 150 situps 10, 10, 10, 10, 1050 kettlbells (1 pood) 10, 10, 10, 10, 1050 squats 10, 10, 10, 10, 1012:40Ran a mile 10:10Total: 32:40I really could use some Crossfit South Brooklyn love on these WODs... come to Milton, Wisconsin and christen the box with some sweat angels!Big Hugs to all.
July 9, 2009 | Unregistered CommenterPeter Hoppmann
As usual, I'm late in posting; sorry, I'll try to be better about doing this day of in the future.

7/2/09 - Foundations Class #1Tabata squats: 10.

7/6/09 - Foundation Class #2Push up ladder: 9 (maybe 10, I can't quite remember)

Thanks for two great classes so far!
July 9, 2009 | Unregistered CommenterChristian
62 / 72 / 82 / 87 / 92

Enjoyed working with Ariel and Sam for the first time. I wish I could think of something more instructive to say than "elbows up!" But you guys were getting it in no time.

Peter - good to know I'll have a place to work out if I'm ever in Wisconsin. Very cool.
July 9, 2009 | Unregistered Commentersarah
warmup 3 rounds of12 ring rows12 lunges1:20 planks (actually made 1:20 the first time)

wod front squat95*5 95*5 warmup95,115,115,125,130 (failed on 1st attempt of the last rep got on the 2nd) felt like i could go higher if my form holds. thanks shawn for cuing me. no rowing today gonna take it easy on the shoulder. hopefully i'll make it back in time for sundays class.
July 9, 2009 | Unregistered Commentercloyde
Warm up12 ring rows12 lunges. Climbing from 1:20 to 1:50 to 2:20 on Planks. Couldn't hold out for the whole 2:20. Ow. Nice working with you Alec.

Front squat. Warmed up with 45 and 95.


I am watching the Games site like a hawk. Good luck tomorrow.
July 9, 2009 | Unregistered CommenterMalcolm
warmup:2 sets of lowest possible ring rows at my station, third set was a little higher.3 sets of 12 overhead lunges1:20 plank, 1:50 plank, 1:20 plank (on the last one I remembered I was going to front squat and decided my core was warm enough!)

5x5 front squat: (45x8, 75x5)105,115, 125, 135x2, 135x1

I probably should have dropped back to 130. For me, 5x5's become an exercise in willpower. It gets heavy and I get a little lightheaded and think "I'd like to put this down," or "I think I'll just put this down now." A related issue is fear of what happens if I fight long enough that I actually "can't" hold it and I buckle. I'm sure I'm bailing too soon, but I'm not sure how to find that good-fight edge.

Happy Birthday Stephanie!

Go for it CFSBK TEAM!
July 9, 2009 | Unregistered CommenterLaurel
did the first plank for 1:20 the second for 1:50 and the 3rd for 2:20 felt really strong) front squat 95x5 115x5 125x5 135x5 145x3 could of done beter i was leaning forward to bmuch.....did dead lifts before class 135x3 225x1 245x1 255x1(1.5xbw)265x1 275x1 285x1 295x1 300x1 305x1 310x2 315x0 315x0 315x1 i was really gassed but 23lbs shy of double bw and as told by jeremy i entered the 3 wheel club:)
July 9, 2009 | Unregistered Commenterjosh "315" mak
Foundations #3, awesome class again, Thanks Shane!

Box Jump/Burpee WOD - 113?(maybe 103, dicovered I might not count all that well when all my oxygen is, elsewhere).

Woot! Go Team High Box!

Good luck to all at the games!
July 9, 2009 | Unregistered CommenterChristian Fox
Got back to Brooklyn too late to make class. Instead I went to the Y and did a couple endurance wods, split by a tabata.

Row 90 seconds on/ 90 seconds rest - 6 rounds432m, 433m, 427m, 414m, 410m, 405m

This got difficult quick.

Sit-up Tabata: 104 (13 each round). Sucked without an abmat, while sliding around on some palate mat so I wouldn't have to do it on the wood floor.

Stationary Bike5 minutes on: 1.45 miles2.5 minute rest6 minutes on: 1.87 miles3 minute rest7 minutes on: 2.25 miles

Worse number then doing this same wod after the Storm. No doubt the rowing was a factor.

And, of coarse...


and, good luck to those warriors in Cali. You all rock. I'm looking forward to the updates.
July 9, 2009 | Unregistered CommenterErik K.
Peter - Your garage sounds awesome! I'm hoping to do a very scaled down version here in VT as well. Enjoy, we'll see you back soon.

Josh - I go away for a week and you turn into a deadlift monster! Just be safe and stop working on those pull ups for the moment!)
July 9, 2009 | Unregistered CommenterDavid Mak
warmup 3 rounds of12 ring rows12 Overhead lunges with PVC1:20 planks, 1:50 planks (i came down a few times by mistake, and 2:20 plank--I had to stop time bu I think it might have even been 2:40.Planks have always been ne of my strengths, I dont really "feel it" til about 1:30.
July 9, 2009 | Unregistered CommenterShawnS
Hey guys.

Looks like we are going to be neighbors. I just closed a deal for a space in Williamsburg.

It's 230 North 9th Street right off the Bedford stop on the L or the Metropolitan stop on the G. You can enter from North 8 through the parking lot between Driggs and Roebling.

Sam and I are inviting people over at 5pm to do a quick WOD (with the limited equipment we have at the moment) and then have some beers on us.

We'd love for anybody from SBK to come and join us and welcome us to the borough.

Call us if you get lost 917 720 6551
July 10, 2009 | Unregistered CommenterKeith W.
The rest of the Day 1 workouts are posted. And all I can say is the last thing anyone will want to do after a max deadlift effort is a heavy weighted uphill sprint. And that is what they have got.

Ick. The rowing/stake driving looks interesting, I am curious how they prepared the ground to make it fair.

And the ominous lack of details on the wallball snatch workout to finish. I am really jealous of everyone who gets to watch this tomorrow.
July 10, 2009 | Unregistered CommenterMalcolm
Keith - Congratulations! We'd come but we're already going to this awesome handstand class tonight at Lava.

David Mak - Josh is getting strong fast. Particularly impressive performance given that his summer job involves a lot of physical exertion.
July 10, 2009 | Unregistered CommenterLaurel
Solid Foundations #3!

Box Jump/Burpee (6 sets x 1 min) WOD - 71
July 10, 2009 | Unregistered CommenterMatt
I felt gully, went ahead and did the 7/9 WOD today (7/10). I agree with previous comments, 5 reps starts to suck for me right at the 3rd.

Front Squat -135155165175(4)165

Didn't have rings so I did the rows from the bar on a smith machine, set at hip height.

July 10, 2009 | Unregistered CommenterChristian Fox
First time doing front squat. Worked on form a bunch until I felt a little more steady. I will definitely push myself further next time.42, 42, 42, 47, 52

Thanks Sarah & Sam for the workout! And thanks Shane & Sarah for the form instruction!
July 11, 2009 | Unregistered CommenterAriel

PostPost a New Comment

Enter your information below to add a new comment.
Author Email (optional):
Author URL (optional):
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>