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Front Squat | WOD 3.1.17

Front Squat


Warm up and perform a heavy set of 5, followed by a heavy triple, followed by a heavy single. Each set should be challenging but not max effort. No failing.

3 x 5

Warm up and perform 3 medium-heavy sets of 5 reps. Use the same load for all three sets.

Post loads to comments.
Exposure 2 of 8


Partner WOD
AMRAP 21 Minutes:

12/9 Calorie Row
12 Power Cleans 115/75
12 Push Jerks 115/75

Partners alternate full rounds until the call of time. The barbell load should be medium-heavy, but challenging to go unbroken on on the fast end.

Post rounds, rep, and partner to comments.

This week we're pleased to bring you another 2017 Look, Feel, Perform Better participant, Adam S. Coach Fox asked Adam how things are going with about a month left in the Challenge. Watch the video above to learn how much Adam's mobility has improved and also how much it sucks to have a birthday right in the middle of the Challenge!

JOIN OUR MEAT CSA: Spring Membership Drive!

At CFSBK, we know that nutrition is the foundation of human performance. That's why we've had a longstanding partnership with Herondale Farm.

Herondale provides a year-round meat CSA (community supported agriculture) program that allows you to buy top-quality meat directly from the farmer who raised the animals. Herondale's commitment to sustainable agriculture means all the animals are 100% grass-fed and pastured, as nature intended. Healthy, happy animals mean healthy, delicious meat for consumers, and the CSA model means the price is drastically better than retail.

How does it work?

Flash-frozen cuts of beef, pork, lamb and chicken are delivered once a month (first Wednesday) and you pick up your share at the gym between 6-8:30 PM.

What do you get?

You choose from 10-lb, 15-lb, or 20-lb plans. In each share is a delicious mix of cuts that varies every month.

What's it cost?

Monthly costs are $140 for a 10-lb share, and  $175 for both 15- and 20-lb shares. The 20-lb "value" share is perfect for families with many mouths to feed; see the farm's CSA page for an explanation of the pricing structure and contents of all the shares.

What's grass-fed meat taste like?

Like heaven on a plate.

Can I opt out of lamb or chicken or pork? I don't like it.


I love chicken. Can I have a chicken share?

Yes! Chicken-only shares are available June-November. 

I want to join but I'd like to split a share with someone. Is that possible?

Yes! Email the gym's CSA coordinator, Michele K., for help with arranging this: mignyc [at] gmail.com.

I'm ready to sign up!

Great! Herondale's sign up form is here. Right now the farm is offering 25% off to existing members who refer a new member!

I have more questions!

Email Michele K., the gym's CSA coordinator: mignyc [at] gmail.com.

Yesterday's Whiteboard: Rest Day
93-Year-Old George Crushes 17.1 Boxrox
Why Mind Wandering Can Be So Miserable Smithsonian

Reader Comments (15)

MGMT - I forgot to ask this question before the intramurals kicked off. Are there any plans to conduct random drug tests of participants? If so, any idea about when (day/time) these tests might take place and what specific drugs you'll be testing for? Let's say hypothetically, someone we're to fail their drug test ... would we just be looking at a disqualification thing? Like, is this something that you and I could just settle quietly between ourselves, or do we have to make a big public deal about it. I mean, would you have to tell someone's mom for example who may possibly train with one of the coaches one day a week? Just trying to understand how this all works. Thanks.

March 1, 2017 | Unregistered CommenterJay-Star

6am with Ro and Fox

FS - 205x5, 235x3, 265x1

Only 10# off my PR and felt pretty light.

Metcon with Dan G - 11 rounds plus 27 reps

Fun burner. Grip got pretty fried by the end.

March 1, 2017 | Unregistered CommenterDan L

That AG workout tho! I chose pullups as my area of focus and scaled the rest of the skill movements. (well yeah OK I scaled the pullups too, because there was no way I was getting to 15 per round)

I'm gonna rest SO HARD today.

March 1, 2017 | Unregistered CommenterStella

7am with Fox & Ro

LFPB lessons learned: eat crap dinner, have crap work out the next morning!

FSQ: 110 x 5, 120 x 3, 135 x1, 140 laaaaaaame fail. The bend & snap is not an OK way to front squat. Need to stop collapsing and trying to drive up with hips. I think some more pause squats might help me stay tight at the bottom and lead up with shoulders/elbows.

Partner WOD w/Kirby: 6 + 16 RX. This got tough fast. Rows in 35ish seconds, first round on the barbell unbroken, 2-3 sets for each movement after that.

March 1, 2017 | Unregistered CommenterKate Tk

Forgive a bit off color post, but wanted to share this for folks doing the full caveman/Paleo thing:

Last night's AG smoked my forearms. I ended up scaling either reps or movement for everything, and was still fried by the end of it -- looking forward to strengthening my grip!

Today's 10am w/ Jeremett
FS at 185 - 205 - 225. Was surprisingly tough, I think if I started heavier and made smaller jumps it would have been easier.
8 rounds total w/ Keith on the conditioning (he did an extra 28 reps, well done!). Cleans were really a struggle, ended up splitting them into quick sets of 3.

Thanks for sharing Adam! Mobility's always been an issue with me (I bend like rubber after leaving it in the fridge overnight), so it's cool to hear some ideas on how to improve.

March 1, 2017 | Unregistered CommenterMatt Egan

Loved hearing about Adam (SHERBEAR's) experiences on the challenge. Go adam!

At the conclusion of each week we will be collecting urine, blood and hair samples on all league members and posting results on Friday. Forgot to mention that thanks for reminding me

March 1, 2017 | Registered CommenterDavid Osorio

lol @Jay-Star ... Natalie and I have our eye on you!!

Wednesday Workout = day two of "no upper body anything" allowed

A. 7 minutes of single unders and various line drills to heat up and get the joints moving!

B. 3x:
8ea lateral box step ups @ 41x1 tempo @ 24" box
10 banded good mornings
:20 forearm plank
8 blackburns

C. 3 Rounds each for time, getting faster each round:
400m run
12 DL @ 125#
4 FSQ @ 125
30 DU
Rest 3 min between rounds.

3:35 / 3:24 / 3:12

-the FSQ were actually really tough because of the front rack deficit lunges I did yesterday. just very fatigued in that position! and somehow my back is... still ... sore ... from Saturday!
-wore my new R-side-lifted MetCons. not perfect, but they feel pretty good. they don't have as much flexibility so I need to watch how much volume I do in jumping, running, pushing-off motions in them.

D. Tabata (3 rounds of each station):
-toe taps on sandbag
-50# sandbag squat hold
-side plank L
-side plank R

Walked to the gym this morning and also around for a while afterwards with a grocery bag, about 3 miles total. Humid, warm, and a bit sweaty!

March 1, 2017 | Unregistered CommenterWhit H

6am with Ro and Fox

FS - 185x5, 225x3, 255x1.

Kept these light and snappy.

Metcon with Dan L - 11 rounds plus 27 reps.

Dan L went first and had rounds of 1:20-2:00, Mine were more like 1:45 - 2:15

March 1, 2017 | Unregistered CommenterDan G.

10 AM class with Brett and Jeremy

front squats:
1x170# (15 lbs. from 1RM)

These felt really good- I was really interested to see how it would feel after the 10 rep sets from last cycle- felt heavy but easy if that makes any sense.

7 rounds of the metcon partnered with Leon @95#. Forearm city.

March 1, 2017 | Unregistered CommenterCharlesS

12pm with Ro.

Front Squat
165 x 5 x 3

Couldn't face anything heavy today so was happy to opt for Fitness programming! This was perfect and I managed to keep in position pretty well.

WOD Rx'd with the wonderful Asha. I went first and we completed exactly 9 rounds.

Fun! Hard to figure out how fast to go though. Lungs are still the size of peas!

March 1, 2017 | Unregistered CommenterCharlie

1) Go Adam!! You're looking great AND limber!
2) Lol Jay!
3) Also, Lol, Charie--- "anything heavy" DANG!
4) So glad for the LFPB forum on facebook! I posted a picture of all the treats (swedish fish, cupcakes, plantain chips, hummus, pita chips, cheeze its, reeses pb cups, ...) we had displayed for all teachers today at work since it's a "stressful" testing week. Knowing that I had people angry about it for me, encouraging me to resist---- I ATE ZERO TREATS! To people with self-control, that might not be a big deal, but those are all RED light foods for me. I want to remember how good it feels to resist and how bad I feel when I eat one, then eat all of them, then feel guilty and chock the day up as a "bad day". Also I had so much energy when I came to the gym! USE THE FORUM! It was so helpful!!!

Front Squat
120x3 (Was too aggressive to start)
120x3 (again)
1 rm is 140-- thought I would honestly do better.

WOD: Partnered with Chris! I was 2 jerks into our 10th round. I did this at 63#--> so fun to push *as hard as possible* since it was a light weight! Felt great.

March 1, 2017 | Unregistered CommenterAllie B.

7:30 with Brett and Ro

Pre class warm up: 3 Rounds of 20# dbs curtsy lunges X8 each side, 10 GHD hamstring curls, 10 reps quad loading with 15#

Front squat: 125x5, 140x3, I didn't do the 1 rep set
In the past two weeks I started squatting again after taking about 2+ months off because of my knee. I clearly lost some strength and didn't want to accept that :)

140 felt a little off on my knee so I called it. I need to force myself to ease back in.

Metcon with Frank at 75. We got through 8 rounds and Frank was part way through his 9th. Those push jerks crush me, Frank was cruising though.

March 1, 2017 | Unregistered CommenterJenny M

Front squats:

205x5, 215x3, 235x1

Partnered with Thomas for the WOD: I did 115lb cleans and 30lb DB presses. We got into the 8th round.

March 1, 2017 | Unregistered CommenterSamir Chopra

Independant Study

Came in with the mentality I was going to do Performance but after the first set of 105 x 5 I decided I'd rather work on form. Weight was shifting towards my toes too much when the weight went up. Felt good to do. Really want to double down on doing everything with integrity.

Don't want to mess with jerks until my shoulder is dependably happy, plus sore from HSPU. Practiced some power cleans then alternated 12cal row and 3 power cleans until I was nice and sweaty and then went and bouldered.

March 1, 2017 | Unregistered CommenterKarina S

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