« "Nancy" | Main | Rest Day »

Front Squat | WOD 6.11.16

Front Squat


Warm up and take 3 attempts at a new 1RM Front Squat.

Post loads to comments.

9-6-3 Reps for Time:
Power Cleans 225/155
Bar Muscle-Ups

The Power Cleans should be on the heavy side today. If you don't have Bar Muscle-Ups, then perform Jumping Bar Muscle-Ups, or Chest-to-Bar Pull-Ups + Push-Ups.

Post time and Rx to comments.

Malachy M. goes for a 1RM Back Squat as Coach McDowell watches. Who's ready for 1RM Front Squats today?

Fish CSA Starts Today! You Can Still Join! 

Our second season with Big City Fish Share begins today with the first fish delivery of the season!

Fish CSA members: pick up your fresh, wild-caught fish between 10pm-12pm sharp at the gym; just look for Michele and she'll check your name off the list.* 

If you're still considering joining, you can! The CSA offers weekly deliveries of of super fresh, 100% wild-caught fish, never frozen, and filleted just for us. You can sign up for one or two-pound shares. If you sign up now, your season will start June 18. The share runs through November and you can pause or re-start your subscription easily, anytime.

This is our second season with Big City Fish Share. Past members will testify that the quality, price and sustainability of the fish are incredible. At $17/lb, this deal simply cannot be found anywhere else in the city. So join us!

*CSA members: As with all our CSAs, the gym cannot hold your share for you if you can't make the pickup. If you have an emergency, try and find someone to pick up your share for you, or contact Michele, the CSA coordinator, at mignyc at gmail dot com.

How Far Can We Go? The Limits of Humanity Kurzgesagt
The Marvelous Mouth of Cassius Clay Esquire
The Clean and Jerk Rack Positions Catalyst Athletics

Reader Comments (17)

8 AM with M&M
I finally broke triple digits on front squat - this is a long time coming and I am thrilled. 103# and it felt great. Just sub 7 min on the WOD, cleans at 73# and with modified physical therapy style push ups as I still try to heal my pulled bicep tendon.

And 7 AM Friday with just M: 9 rounds + 10 push press at 52#. I'll take it - that's 100 total push presses to start a day.

The only body part very angry right now is my clavicle. Happy weekend everybody!

June 11, 2016 | Unregistered CommenterJynne

Hey lifters. Did anyone find large grey hoodie on the racks in 608 yesterday evening?

June 11, 2016 | Unregistered CommenterScott F

Congrats on hitting triple digits Jynne! Feels great to hit a milestone like that.

My dream was to hit 3 plates today but instead maxed out at my old PR of 300#. I also hit my old HBBS PR on Wednesday, but this felt different -- 300# was very doable. managed to psyche myself out going for 310 tho and sank to the bottom, no bounce at all. wah-wah.

WOD was kind of a disaster. 155# power cleans got heavy quickly, no energy to get under the bar. Got in a few jumping bar muscle ups but had to switch to pullups and pushups quickly. Two little back shoulder muscles -- I think my supraspinatus? -- are really sore right now. Weird.

In other news, I managed to accidentally pick up a women's size medium tank after Murph (I blame murph). Up for grabs, lmk if you want it.

June 11, 2016 | Unregistered Commenterdave p

Felt a little beat up this morning, so came to the gym not expecting much and was pleasantly surprised

FSQ - 255, 275(f), 275 PR - 10# PR and my FSQ is finally equal to my bench

Metcon in 4:59 Rx'd

PC got heavy in the middle round, but did all of the BMU unbroken

June 11, 2016 | Unregistered CommenterDan L


Front squat up to 275, failed one at 295 that I never really committed on. I didn't front squat this cycle, so this is not surprising.

Worked up to 235 clean which is either a PR or really close. Definitely had more today.

Wod in 9:18 with 225, c2b, and push ups. Really excited to use 225 in a wod for the first time, but it does indicate that I should have a higher PR.

June 11, 2016 | Unregistered CommenterDan G.

9am with Melo-D

Partnered with Packer on the front squats. Needless to say there was quite a gulf between our squat weights. I managed a new PR of 255#. I moved well and I could have pushed the envelope but I was happy with a 10# PR.

Did the WOD at 185# because 225# is just plain ridiculous. Finished in 6:43.
Cleans were bailed singles.
BMUs were 6/1/1/1, 3/1/1/1, 3.
Tore on the last rep. DANG IT!

June 11, 2016 | Unregistered CommenterMattyChm

Love all these PRs. Saturday mornings at the gym are great :)

125PR-135(f; got stuck in the bottom)-135(f-stuck again! Overthinking depth)-130 (PR)

WOD: 6:43, 103#. Some C2B, some kipping pull-ups. Standard push-ups.
This was fun, but I was not completely dead at the end of it. I don't think going heavier is the answer, but I probably could have gone faster--wanted to keep clean technique on point.

June 11, 2016 | Unregistered CommenterAllie B.

11am with McDowell and Whit

Front Squats opened at 255# everything felt good so decided to go for it. 2 blues and a green or otherwise known as 275#. A great day for a PR.

@Steve H - please no more

WOD 9:08 @185#
Warmed up to 205 and thought not a chance.
Muscle ups 5-2-2, 4-1-1, 3. Had 3 fails on the last one in the second round. Otherwise went well, fun one.

June 11, 2016 | Unregistered CommenterJames "PR" A

Yesterday's workout:
-1000m row
-10 minute d/u practce
-hamstring and abductor work

With Nick:
-ido portal floor work
-spiderman crawl

front squat:
-warm ups and then 170 (pr), 185 (f), 180.
Had no trust in myself on the 185 attempt- bailed really early. 180 felt solid the whole way.
3 rnft:
-one length 608 sled pull
-one length tire flips
-5 hspu negatives
-10 kipping half leg raises

June 11, 2016 | Unregistered CommenterCharles

Yeah Jynne!

HBBSQ for me. Got to 225; 230 was a fail on depth. dammit. I really thought I had my depth issues fixed but that's clearly not the case. Stuff to work on.

Did the fitness version of the WOD with 27-18-9 swings of the 32kg kettlebell instead of cleans. I tried the 40kg in warmup and I think it would have been a better approximation of the clean weight but it nearly yanked me off my feet! Anyway, 8 minutes flat.

June 11, 2016 | Unregistered CommenterStella

8 a.m. w/MeLo & McDowell.

FSQ: 205-225-235F. My PR from last year was 245, but with miserable form. For both my squats this week the shift downward in max weight lifted has been less than the shift downward in my body weight since the last time I PR'ed, so I'm gonna count that as a moral victory and keep working with Noah on form.

Metcon: 6:48 @ 140#, fitness version. Too light -- should've paid attention when McDowell and MeLo said that 75% of a 1RM as a benchmark might be too light and gone up to 155 or so. I assume I'll be totally destroyed by whatever's on tap for tomorrow to make up for getting off lightly here. That's how that works, right?

June 11, 2016 | Unregistered CommenterChas C.

FSQT: 140-150-160(F)

Lost tension at the bottom of 160, tipped over and decided to bail early. This would have been a PR match. Ok with this since I missed three exposures this cycle. Lots to work on here.

WOD in 6:18

PCs @103#- This weight was easy but my technique was terrible. Didn't drop enough.

Bar Muscle ups: 3-2-1 Chicken winged the first one. Right arm refused to move! DO then assisted me on the rest and I was able to get both arms up and over the bar. He said I did most of the work and he just gave me a nudge, but I'm not sure I believe him.

June 11, 2016 | Unregistered CommenterKLove

today's been a good day

thanks kelly for the encouragement and seein' that potential. i think i need to get more lifting-appropriate shoes. these thick, bouncy soles only encourage my splay out tendencies on the way down.

5:44 @125 with c2b+pushups
another solid encouragement from DO to move from my current 1rm (which wasnt "true" but where i happened to end this cycle) and add 10# to make it more challenging. felt good. for c2bs i think i should work more on kipping harder and getting the bar lower on my chest. pushups were fine (DO noticed i didnt lock out at the top for a couple so i corrected and added on some reps).

then on my way back home i was pleasantly surprised to find that it was brooklyn pride down 5th. walked around, felt the love. today's been a good day.

June 11, 2016 | Unregistered Commenterjonathan g

1pm with DO

Front Squat: New PR!

350 (PR)

Metcon: 8:08 Rx. 225 is HEAVY. Bar muscle ups felt good: 5/4, 5/1, 3

I left my blender bottle somewhere over by the sofas I think. If anyone finds it, could you put it in the bucket of water bottles so I can find it tomorrow? It's a short blender bottle with a CFSBK sticker on it.

June 11, 2016 | Unregistered CommenterBrad D

I would have done today's lifts and workout differently if I could do it again, but here's how it went down.

145 x 1, 155 x 1 (former PR, felt easy), 165 F -- bailed on way up. Put on belt and shoes and went for 160 F -- That was disappointing

Work-out in 5:25
Power Cleans @ 103 -- this was not heavy enough for the rounds of 6 and 3
Jumping Bar Muscle Ups @ 24" -- switched to 20" but missed so went back to 24"

Practiced some @ 21.5" then 20" without missing.
Tried 18" and missed twice

Lap cool down
3 sets of 8 ab wheel and side planks

Stretched with Elaina in between ab exercises. She and I also did 3 rounds of 20 squats, 20 sit ups and 20 push ups before coming to the gym. She insisted on 20 of everything. She's a good buddy ;)

June 11, 2016 | Unregistered CommenterLauren

Happy to read about many PRs from this cycle :)

Dan L - I wish my bench would catch up to my FSQ

Jynne FTW. (it's poetry, y'all)

11am-ish (thanks to McD, Whit, KHarps, and DO for the space to lift)
Last day of the de-load week.

70%x1, 75, 80, 85%x1x3
Based off 95kg, no misses though I was jumping forward a bit. Have to correct that ASAP. Seems I shift forward and/or don't finish my 2nd pull. But, NO MISSES.

Clean and Jerk
70%x1, 75, 80, 85%x1x3
Based off 117kg. No missed and felt really strong. My clean has really improved over these last few weeks. Dreaming of a 120kg 3rd attempt at the meet.

Front Squat
70%x3, 80%x2, 85%x1x3
Based off 139kg and all felt good.

Also, this is amazing

June 11, 2016 | Unregistered CommenterFox

Thanks for the link, Fox. That was amazing.

Saturday OG

60 Calorie Row
3 Rounds
16 Walking Lunges 16kg KB x2
16 GHD Sit-Ups


9-6-3 Reps for Time:
Power Clean 195lbs
Bar Muscle-Ups

June 11, 2016 | Registered CommenterDavid Osorio

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>