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Front Squat

(E2/8) Sets Across
Load approx 15-20% less than previous 3RM with the goal of breaking it mid-cycle
Perform 6 Jumpe Squats after each work set. Rest 3 Minutes

Post loads to comments.
compare to 10.9.10

For Time:
50 Dumbbell Squat Cleans at 40% BW

Once the clock starts, you can work for :45 and must rest the final :15 of every minute.  Each rep must start by dipping the dumbbells below the plane of the knee.

Post load and time to comments.

Avi takes the thick bar overhead

Good luck to all the Strength Cycle Athletes on their CROSSFIT TOTAL today at 6pm.  This is the post-test for 8 weeks of hard strength training.  Come early or Stay late to watch these guys and girls move some steel.

Fight Gone Belated is happening this Sunday at 10am.  Good luck to Avi S, Jack L, Peter H, Nick Pi and Bjorn B!!

Reader Comments (27)

Lifts planned out. NowI should get a little sleep.PRs tomorrow.
October 12, 2010 | Unregistered CommenterJoe
Hurray for active recovery with Coach Fox! Woke up this morning substantially less creaky than I have for awhile and have a sense of ease in my hips and shoulders. Thank you!
October 13, 2010 | Unregistered CommenterLaurel
Is there also a 6pm group class today, or just the Total?
October 13, 2010 | Unregistered CommenterNick K
Nick - Regular classes tonight

Also, regular classes this SUnday during Fight Gone Belated
October 13, 2010 | Unregistered CommenterFox
Joe - Nice haiku.
October 13, 2010 | Unregistered CommenterFox
Front squat45x395x3125x3135x3x3 + 6 jumping squats after each set.

50 DB Squat Cleans 30lbs 7:34 Couldn't have done it without Katie.
October 13, 2010 | Unregistered CommenterPeter
Hi folks!

It looks like SBK will have a team in the CFV Trick-or-treat Throwdown on Oct 30! Katie, Josh, Noah and I are looking to compete and have some fun.

Now, the only kicker, we must provide a judge for the day as well. Any takers? The event is from 1-5 @ CFV on 10/30 and will be a lot of fun. Costumes even!

Let me know if you'd like to join us and be our judge!

shpaddock AT gmail DOT com

October 13, 2010 | Unregistered Commenterstephaniep
my favorite of the FGB videos so far, from crossfit wilmington NC:

October 13, 2010 | Unregistered CommenterMichele
I just had lunch. A broken glass and nails sandwich on sandpaper. Ready for the total tonight! In the words of Rowdy Roddy Piper,

"I came here to kick a$$ and chew bubble gum. And I'm all outta bubble gum!"
October 13, 2010 | Unregistered CommenterJim
I'd say good luck tonight to the CF Totalers, but after seeing the work you put in I know you guys don't need it, so...

October 13, 2010 | Unregistered CommenterFox
spaced out and went to gym at 6 am. It was dark, cold and lonely.

went home and did 15 hang snatch pull + hang snatch on the minute. 95x5 100x5 105x5.(I saw this on this week's collected training video from Catalyst Athletics. These videos are inspiring and always have the best music.)

then 1/2 Angie in 8:37 (this took me 10:30 not long ago :)
October 13, 2010 | Unregistered Commentercarlos
FS: 160x3x3

Acc WOD: 3:28 @ 38% BW. Only did 40 reps. Was worried about squat cleans after a front squat WOD with my back in its current condition.

October 13, 2010 | Unregistered CommenterVincent S Dugan
Odd object lift WOD - move entire contents of household from Bayridge to Cobble Hill for time ... 7 hrs 10 minAcc WOD NFT move, rearrange and unpack entire contents just moved in previous WOD (ongoing).Let's have a big shout out for functional fitness!See you all tomorrow.
October 13, 2010 | Unregistered CommenterDavid Mak
Took the 6pm Class

Warm-upFoxy DROMS

"Mid Bar" Back Squats(45x5, 95x5, 135x5, 155x3, 170x2)180x5x3

Felt heavy and took a good bit of work to organize. Can't front rack a bar yet. Nice working with Nick K.

50 DB Squat Cleans @ 30#'ers, :45 on/:15 off5:3030lb is exactly 40% BW right nowThis was harder than I thought it would be. legs were JELLO afterwards.

I'm posting from high atop the Plyo Box pyramid watching the CFT and Group Class right now. huzzah
October 13, 2010 | Unregistered CommenterDavid Osorio
In Honor of Xfit Total I decided to post a video of me on my very first day of foundations:


October 13, 2010 | Unregistered CommenterRegan, picker of Wedgies.
did this one at the work gym30# (hopefully 40%...)6:45

October 13, 2010 | Unregistered CommenterSameer Parekh
Front Squat Wednesday; partnered with JZ and Gabe (long time, no see!)

WU: 45x5, 95x5, 115x3, 135x2, 165x1

Work: 170x3x3

DB Squat Clean WOD at 30# DBs (40% BW): 4:23

October 13, 2010 | Unregistered CommenterSamir Chopra
Front Squat -

WU 45x5, 95x5, 135x3, 165x3

Work 185x3x3

Felt pretty good - still struggling with the rack position a bit, but getting better. Actually standing up with the weight felt easier than Saturday's 175

WOD @35lbs (40% exactly) - 3:44
October 13, 2010 | Unregistered CommenterDan L
Warmup:-droms, jumping jacks, marching calf stretch, lunge stretch, 2min squat hold

Front Squat:(45x5, 75x5, 95x3, 110x2)work: 120x3x3-with 6 squat jumps after each set.

WOD at 25# db's--5:12-I'm afraid for how my legs are going to feel tomorrow.

Super fun to watch Jeremy's crew Total!!! Looks like folks were hitting some pretty decent numbers! I wish I could have stayed to watch the deads. Nice job all! Can't wait to see what the final numbers are.
October 13, 2010 | Unregistered CommenterJess

How did you get video of my deadlift attempts online so quickly?
October 13, 2010 | Unregistered CommenterJoe
FSQ: 110x3x3

WOD: 4:17 @ 20lb dbs (~ 30% bw)

Lovely squatting with my ladies Jenn and Becky (welcome back)!
October 13, 2010 | Unregistered CommenterBethany
FSQ: (45x5, 75x3, 95x3, 105x2) 135x3x3

Felt good - last rep was a little slow. Need to really think about recruiting the insides of my legs better.

WOD Rx'd at 25# db: 4:40. Afterwards sat next to David on the boxes watching CFT, got excited and went bounding down only to nearly fall flat on my face as my legs did strange rubbery things under me.

There were some terrific lifts last night - good job strength classes!
October 14, 2010 | Unregistered CommenterLaurel


WOD: 5:35 @ 25# (just shy of body weight)

cool down:

lay on floor then walk around till regain feeling in legs followed by a yummy dinner at palo santo
October 14, 2010 | Unregistered Commenterstephaniep
FSQ(45x5, 65x5, 85x3)95x3x3

WOD: 5:32 @ 25#

October 14, 2010 | Unregistered CommenterBecca
FSQ 120x3x3

WOD: 5:21 at 25#. Not fun.
October 14, 2010 | Unregistered CommenterMatt U.
Front Squat (2/8):3x3

Warm Up:3 reps eachBar 95 135 185

Work:3 reps each200lbs across

WOD:Time 4:4340lbs DB (just over 40% bodyweight)

October 14, 2010 | Unregistered CommenterJosh M
Dang! Front Squat: 210lbs work
October 14, 2010 | Unregistered CommenterJosh M

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