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Front Squat

November 21, 2011

CrossFit WOD

Warmup (10 min) coaches choice on mobility exercises

SWOD Max Sumo Deadlift (10 min)

A.1. (3 min) 2 x12 Partner Hamstring mod Push offs
A.2. (3 min) 2×12 Weighted Squat jumps (medballs)

WOD (10 min max) (adv. sub 5)
21-15-9
Front Squats (95/65)
Pull ups

SWOD: 210# Sumo Deadlift (failed 220#, didn’t have time to try 215#)

WOD: I am very happy with a sub-6 ‘not quite’ Fran.

Time: 5:41 Rx

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November 09, 2011

CrossFit WOD

12-9-6-3-1

Hang Power Cleans (95/65)
Front Squat (95/65)
Press

I was only able to press the first 6 in the first round.  After that, I had to push press them all.

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October 06, 2011

CrossFit WOD

The Bear Complex

This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

Do that seven times for one round.

Do 5 rounds total working up to your max.

You can rest in between rounds.

This WOD is aptly named.  It is a BEAR!  I don’t think my back will ever be the same.  From the low back pain to the bruise on the back of my neck.  OUCH!

My max push press is not documented, but I know that my max press is 90 pounds.  That means my max push press should be around 115 pounds.  I tried to get my last round of ‘the bear’ at about 80% of my max push press since I knew I would be fatigued by then.  So I started at 52.5 pounds and worked my way up by 10 pounds each round to end at 92.5 pounds.  I made it.  It was extremely tough, but I did it.

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July 21, 2011

CrossFit WOD

21-15-9

Front Squat (95/65)
Burpees

I was an over-achiever again today.  I went with 75#s.  The squats weren’t that bad (75# is 50% of my max).  But couple them with burpees and my legs are gonna be mad at me tomorrow!

Time: 5:44 Rx+

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