Front Squat
1-1-1
Work up to a max effort single. Hip crease must clearly pass below the top of the knee cap before at the bottom of the squat. Feet must stay flat for the duration of the lift. Not hitting minimum depth and/or any movement of the feet constitutes a no lift. If you’re newer to front squatting then find a heavy triple instead.
Be careful not to let your warm-ups fatigue you too much for your heavy singe attempts. Example warm-ups and attempts are below. However, these are just examples, and you should adjust according to how you feel and what’s worked for you in the past. Understand that not every testing day will result in PRs. The takeaway in this example is doing only a few reps (singles or doubles) so as not to be too fatigued for your heavy attempts. Leave yourself at least 2 minutes between your last warm up and your first attempt, then between each heavy attempt as well.
Previous Front Squat 1RM of 165, goal new 1RM ~ 180
45×5, 95×5, 135×1-3, 150×1
165
175
180
Exposure 8/8
Post loads to comments.
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For Time:
50 Russian Kettlebell Swings 72/53
400m Run
30 Burpees
20 Pull-Ups or 7 Muscle-Ups
Post time and Rx to comments.
Thomas H. at the top of his SDHP | Photo by Asta F.
- Want to try something other than group class today? Check out Yoga for Athletes at 10am, Active Recovery at 11am, or Open Gym from 2-4pm!
CFSBK Is Hosting a Star Wars Movie Marathon Next Saturday at 3 PM!
What better way to spend next Saturday (12/12) but gorging on Star Wars? Come dressed as your favorite character and bring along Star Wars snacks to share. We’ll be showing movies 4, 5, and 6 starting at 3 PM!
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A Day in the Life of Brooke Ence PurePharma
makeup from last night.. didn't post the first time?
OG
C&J:
83×1
93×1
103×1
113×1
118×1 PR
120×1 PR
122×1 PR (+5 lbs)
125×1 F (made the clean- was a PR).
Thanks for all the supportive people at OG tonight cheering me on- you know who you are! 😉
Small 8:00am class so I jumped in
QOD: I recommend the new David Attenborough doc on Netflix called "The Rise of Invertebrates"
3 Rounds:
8 Front Squats 45
8 Push Presses 45
5 Pull-Ups
Front Squat
95×5
135×3
155×3
185×1
195×1
205×1
215×1
225×1
Metcon
8:24 as Rx'd with Muscle-Ups
KB Swings: 30-10-10
Run: Slow
Burpees: steady, kept losing count
MUs: Unbroken. Pretty sure I did 8 by mistake :/
Fun times watching everyone get PRs this week at the gym!!!
8am with Fox
FSQ: 185, 205, 215F I knew it would be tough for me to get a new PR today, but still a little disappointed that I didn't hit 215.
WOD in 8:10 with the 24kg kb, squat thrusts and 15 strict banded pull-ups (green + blue). KB swings were 35-15, run was slow, squat thrusts took pauses after 10 and 20, and pull-ups 10-5.
FSQT:
145
155 (PR)
160 (7# PR) Didn't get my hips through, tipped over…did everything Fox said NOT to do so def need to work in some pause squats as McDowell suggested. And crossover symmetry. Will there will another workshop on it soon?
WOD Rx'd in 7:02
KB swings: unbroken
Jog: slow
Burpees: consistent
Pullups: 10-6-4
Off to CrossFit Union Square for the Team Dangerous "Social Team WOD" Toy Drive. Registration is at 1 and WOD starts at 1:30 if anyone is interested in doing it! Bring a toy or donate $15.
FSQ: 175, 185 (PR) , 190 (PR). This is a 15# PR for me, so I'm pretty excited about that. 185 moved well (failed here last cycle), while 190 was a big grind. Shoulders shrugged, hips under.
WOD in 8:05ish. Scaled down to just 10 pull-ups.
OG last night:
C&J: 123, 133, 138, 143 (failed the jerk twice before making it on the third attempt), 148, 153F
148 matches my PR from last cycle, so it was nice to hit it for a second time. Kept failing 153 on the cleans – all mental. This is my new wall that I have to break down.
Front squat: 115,120 (not to depth), 120(good!), 125 (good!)
Didn't want to PR on a crappy rep, so just went for solid form.
WOD: Rx'd green KB 😛
Was done at 5:22 with burpees… Took me to 8:03 to finish all pullups: 5,3/2s I NEED to get higher volume faster and with more strung together!!!
Fun times 🙂
Did some heavy triples today to make up for last week's missed lifting session.
FSQ: 225×3, 230×3, 235×3
WOD @24kg. I did three muscle-ups, failed one, and decided to switch to pull-ups. In the ensuing excitement I lost track of the time.
215 FS.
Wod w/ 32k kb. broke is up 40/10.
Missed the catch on the first muscle up and my right hand slipped into the ring and the ring went up my arm into the shoulder. So yeah almost did a header from 10 ft up. Slogged thru the remaining MUs as singles. Chippers are fun.
Comp prep with squad
Snatch:
63x 1
83 x 2
103 x 1
113 x 1
123 F
123 F
123 F
113x 1
123x 1
133 x 1– PR @ SBK
138 F x 4
Have to learn how to pull my head through in the bottom cause I've never failed behind before. Will work into warm ups.
CJ
83
103
123
143
153- ugly clean, ugly jerk. 18 lbs shy of my 1RM and it felt awful. Called it a day.
8 days out. Not feeling confident about the meet anymore. Will make the decision week of. Too much crap on my plate in the next 10 days.
Front Squat
245, 265 (PR), 270 (f)
5# PR, after a 5# PR last cycle. Moving along nicely.
WOD
5:41 with MUs. Right around what I figured I'd do this in. Couldn't keep up with Michael though.
1:00 with mcd and whit
Front squat:
165×1 PR
170×1 PR (+8)
173 F
Wod RXd in 8:10. Those pull-ups took way too long. But I strung 4 together which is a PR of sorts haha.
Did some ghd sit ups, ring dips, Matador dips, and handstand practice. Had an epicly embarrassing handstand fall… Which highlights why I never attempt freestanding handstands.
9 am with David and Fox
Front Squat
95 x 5, 130 x 3, 150 x 1, 160 x 1 (PR), 170 x 1 (PR), 175 x 1 (PR)
WOD
24 kg kettlebell
Strict pulls (and a few chins) with green band
8:somethingintheteens
This one wasn't as terrible as I thought it'd be (which means I probably should've used a heavier kettlebell or a lighter/no band).
Fun morning coaching classes. Great energy in the gym and lots or PR!
11am
Rolled around for about 30 minutes then some light snatch complex work up to 70kg, around 75%.
Jumped in with the noon class for FSQ. I had planned to stick to my recently re-set LP and make 230x5x3, until my ego showed up that is. Was partnered with visitor Ben from the UK on the ~ 250# rack…and found out than Ben was going for a single at around 180…kilos. yep, 396 lbs…Soooo, I tried to do a heavy single. Made 275 and failed 295 on the way up before swallowing my pride and going back to my original 230x5x3. Doofus.
10am with McD and Fox
Front Squat
45 x 5
135 x 4
165 x 3
175 x 1 – light
185 x 1 – not as light but felt good
195 x 1 – PR a bit of a grind but probably could've hit 200
Wod
6:33, 24kg bell and subbed ring rows for pull ups
Pretty good, the 15th burpee is when things got a little rough
Coaches or anyone else:
My front squat is at 195 and my high bar back squat max was 200.
This seems odd to me. My conclusion is that my hbbs form is breaking. Thoughts?
Snatch :Heavy single
295
*no misses
CJ: up to 90%
315
335
360
FSQ:
335×2
355×2
380×2
LOL Jenny I totally missed your handstand fail and you were right in front of me. It can't have been that embarrassing!!
I had a good friend who used to say David Attenborough's voice is like Valium. Thanks for the recommendation DO- I could do with some ultimate relaxation.
OG
WU
2RNFT
20 x DU
10 x OHS
3 x pull-ups
Hatch Week 5 Day 2
Back Squat
45 x 10, 95 x 5, 135 x 3, 165 x 2, 180 x 6, 205 x 6, 220 x 6 x 2
Front Squat
125 x 5, 135 x 5, 145 x 5 x 2
WOD Rx 8:55
I'm a slow runner, slow at burpees and slow at pull-ups. Still fun though.
Tired today.