« "Cindy" | Main | Rest Day »

Front Squat

Work Up To a Heavy Triple

No Failing/Bailing today. Try to add a few pounds from last week's squats.

Post loads to comments.
(e2/4) compare to 4.28.12


50-40-30-20-10 Reps For Time of:
Double Unders

Post time and Rx to comments.
compare to 1.8.12

Jay R on Box Jumps

Memorial Day Murph!

Mark your calendars! Memorial Day Murph is happening on Monday, May 28th. As always, we'll be doing "Murph" and then finishing off with some Beers and BBQ! What's "Murph" you ask?

For Time:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 Mile

Partition the Pull-ups, Push-Ups and Squats however you'd like. If you've got a 20lb vest or body armor, wear it. As always, scaling options will be provided.

Add Your Thoughts To "World Class Fitness"

CrossFit founder Greg Glassman's "World Class Fitness In 100 Words" does a phenomenal job at encapsulating some basic pillars of a balanced fitness philosophy.  Take a moment to read it over and see if you can't add between 1-3 sentences that you believe would further increase someone's health. They may be related to cognitive, social, emotional or physical health. Post additions to comments!

World Class Fitness in 100 Words

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

-Greg Glassman
Pull-Up Mechanics with Kelly Starrett CrossFit
Civilian Military Combine Comes to Brooklyn

Grey Cook Principle 1: Separate painful movement patterns from dysfunctional movement patterns whenever possible to create clarity and perspective.

Reader Comments (20)

yesterday the fourth was with you. today? it's revenge of the fifth. be careful out there.

quick shout out to my partners in crime from yesterday: kh and jayme! good times for sure and yet another element to favourite friday.

May 5, 2012 | Unregistered CommenterJulie Lou Who

It's hard to believe today marks my 1 year of doing crossfit.
I have meet an amazing group of people through crossfit.
I have made some great relationships and will continue to grow them.
I have certainly gotten stronger and have seen positive improvements in my life through crossfit.
I want to thank the coaches for all they do to keep crossfit such a great thing in my life and a very heartfelt thanks to all the people I workout with week in and week out that inspire me to work harder.


May 5, 2012 | Unregistered CommenterKeith W.

Front SquatsWorked up to 140# on my squats. These were still really heavy, but better than last week, I think. Keeping my elbows up is hard & my wrists were killing me during these once the weight got high. Much more mentally challenging than back squats... But fun!

Annie 7:34 substituting 2xSingles for my Double Unders. I felt like practicing good jumprope technique would be more valuable to my dream of double unders than doing KB swings. I worked on keeping my posture tall, my bounces high, and my elbows at my sides. Maybe once I get pull-ups I'll start a regiment do get DU's... one thing at a time though.

My additions to Glassmen's 100 words -- include your dog when possible.

Today's DWOD (Dog Workout of the Day)
1/2 mile run
5 rounds of 'Giant stair climbs" at the Brookyn Museum
10 inclined grass jumps (There's this area of sloped grass with a concrete parapet at the museum, Roki has to jump the parapet. Going higher and higher with every jump)
1/2 mile run.

Roki jumped well over 3' high today on his grass jumps and KILLED the DWOD. He is officially passed the fuck out ;)

May 5, 2012 | Unregistered CommenterLana Z

Awww Keith, Happy CrossFit Birthday!

May 5, 2012 | Unregistered CommenterLana Z

10am class

Worked up to 250 on the bar but only got 2 reps before my rack position started going south. Called it there.

7:08 with my new Josh Martinez special edition rope. Far from a PR but it was fun!

May 5, 2012 | Unregistered CommenterFox

Nice 11AM with Josh and Noah. Two workouts, two PRs. Today was a good day.

Partnered with Nino on front squats. Got up to 220 for a triple. The last one wasn't so pretty, I'm told. My old 1-RM was 216, so I'm psyched.

Then, Annie in 8:54 (three second PR - it's been a long time since I've strung some DUs together, so this was nice too).

Glad I made it in today.

May 5, 2012 | Unregistered CommenterSamir Chopra

Here, here, Samir. 11 was excellent - great "feel" in the room. I even like those indian run medicine ball warmups.

Worked up to 155# on FSQ, and I can definitely go a bit higher, but this weight felt good. Heavy, but no fear of bailing. Thinking that this Friday might is Front Squat night for o.g?

8:45 on Annie Rx'd, which was a PR - I am stoked, since last time, 11:43, on 1.8.12. But I know I can go a bit faster, if I really start stringing together some doubles.. Having the fancy jumprope is very nice, but it's the same thing with cars. Having a beemer will not make me a better driver... you get the idea.

May 5, 2012 | Unregistered CommenterTom

Tom, I'm sensing a Pro-'e', Anti-'a' bias in your spelling.

May 5, 2012 | Unregistered CommenterSamir Chopra

My addition to Glassman's words - Do activities that you enjoy doing, not just working out.

Annie got my gun...

May 5, 2012 | Unregistered Commenterken

Great private training and Active Recovery today! Two Non CrossFitters in it!

I would add:

- Sleep enough to feel rejuvenated every day
- Spend more time cultivating friendships and associations than staring at screens
- Learn 2-3 new major skills every year

May 5, 2012 | Registered CommenterDavid Osorio

fun sunday in the gym

lifting at 195 felt pretty good

annie was painful 12:19

samir: beemer == bmw, beamer == video projector

May 5, 2012 | Unregistered CommenterSameer

hm it appears that my annie score was a pr. prior annie was 13-something.

May 5, 2012 | Unregistered CommenterSameer

Today was rough because I was at olympic lifting for like 3 hours last night working through some personal stuff on and off the platform. Mental blocks. I pressed out (instead of squatting under) like 15 light snatch attempts in a row. So, I needed to do something, and I was trying to get psyched up, but I couldn't. I couldn't think of anyone I was mad at, I couldn't think up any terrible scenario in which I had to save my mom or my partner. I couldn't even visualize my favorite moments from throwing and soccer and like channel that sense of flow.

I just like deeply wanted calm and to be in the moment. Then I had this supreme stroke of, I dunno, cosmic clarity, I mean intense visualization stuff was going on, in which I saw myself on Rigg's Field at Clemson, with all the lights and the magnolia trees, and the amazing dewy grass, the whole bit. And in my mind I was on the field with my 17-year-old self, watching her play, watching her move, and walked up to the athlete I used to be in college and I apologized to her for giving up on her and told her the older me was saner, stronger, more joyful and I stepped into her place and took over, and then said good bye to all my teammates, one by one.

Then, I went back up to the platform and suddenly I hit all my lifts. I didn't think about "weight back" or "bigger extension," it was just like when you ride your bike or throw a ball, you just do it.

I then had a teary talk with my coach and then again with my partner re: eating and working out and stuff in which I said, FINALLY, "why am I trying to be some kind of athlete I am not when the athlete I am is so rare and awesome?" I know I am a power athlete. I am a goddamned goalkeeping, throwing, lifting rhino.

A while back we were asked about our goals for the upcoming months.
My strength goals for the end of this year are:
80-90kilo Clean and Jerk
60-70kilo Snatch
135kilo Back Squat

I know some people say avoid putting numbers on these things, but those are roughly the qualifying weights for nationals (range depends on whether it is an Olympic year or not), so that is what I am going to work towards.

I also ordered a new shot yesterday for throwing. If anyone knows of a gravel shot ring please let me know.


Last night
20 Light Donny Shankle Snatch Complexes
3-3-3 Hang Squat Snatches

20 Hang Squat Clean Thrusters
Clean and Jerks
Pressing out instead of sinking under in the jerk

Front Squat
My quads were v. tight

Soccer juggling
3x150 continuous bounce-juggle-bounce patterns with laces, .side of foot, shoulder, head, knees and heels.

May 5, 2012 | Unregistered CommenterBilly

Sameer: I expected to see you come down on the side of the Double-E's.

In any case, my primary worry was that Tom seemed to be calling me to attention as opposed to expressing agreement.

May 5, 2012 | Unregistered CommenterSamir Chopra

I am definitely on the side of the double-e, Samir. Hence my point that beemer is correct.

I missed the 'here here' thing.

at least he didn't say 'heel, heel'

May 5, 2012 | Unregistered CommenterSameer

ah, sorry, I just rerad this and I meant, "I agree with Dr. Chopra." Not, "come now." A lame attempt at a rhyme.

As for beemer, that was just spelling it the way it sounds. Sorry for my can of worms. Gym was still excellent.

May 5, 2012 | Unregistered CommenterTom

Au contraire, Tom, your post sparked off some wonderful nerdiness. A truly delicious, well-done can of worms.

May 5, 2012 | Unregistered CommenterSamir Chopra

I am glad I am now known for delicious worms. They pair well with dead bugs, as active recovery junkies know.

May 5, 2012 | Unregistered CommenterTom

Did Linda as an early birthday workout
DL @275
bench @ 185
Clean @ 140

Took me 18:25. Pain in the ass, only the bench press done unbroken. Rounds 9-6 were sucky

May 5, 2012 | Unregistered CommenterJeremy

Squatted at 195, felt great.

Annie was another story, 7:10, a good 35 seconds off my usual time. Doubleunders were great, sit-ups just slowed down. First round felt really fast, then the cycling just edged down. I think it's the lack of sleep, these 4:30-5:30 wake ups are killing me.

May 6, 2012 | Registered CommenterMaxwell Knight

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>