Front Squat Friday
From Coach Mandy
Maybe you’ve noticed or maybe your quads have noticed but we’ve been squatting a lot lately. Not just any kind of squat but Front Squats. To let you in on a little programming secret all of this last month’s programming has revolved on improving and strengthening your front squat! Not only in the strength but also in the WODs you may have noticed the presence of thrusters, wall balls, and squat cleans–all working towards a common goal. Personally, front squats stir up fear and anxiety for me because they just so happen to be my least favorite squat in CrossFit! With that said, it can be argued that they are the best foundation to any kind of squat by forcing to stay upright and to train your olympic lifts. So today show off all your hard work and max out your front squat!
Strength
Front Squat 5-5-3-3-1-1-1
WOD
“Baseline”
Row 500m
40 Air Squats
30 Situps
20 Pushups
10 Pullups
Hey Friends! Its been a long-ass week and a few of us are headed out this evening in Central for cocktails and to listen to some music. We’ll be meeting at 9 at Brick and Mortar and then on to the Cantab. Come join! My cell is (978)944-2247 if you have any questions. CFSV, Lets Get Weird!
I will likely be out and about in that area this evening… will definitely hit you up.
sounds fun! i might be stuck in davis, but who knows? p.s. you may want to x-post to the google groups that JT just set up. https://groups.google.com/d/forum/cfsv
Front squat: 235# PR
Baseline WOD: 4:40 Rx
loved this WOD – especially with rowing out of the way 🙂 thanks kp!
front squat: 175# 1RM (tied PR)
WOD: 6:22 w blue banded PU
FS: Didn’t even try the given schedule: I started out intending to do a 5×5, but stopped after 3 rounds when I felt a bit of a twinge in the ol’ adductor at 135#. Still a ways off from my old 1-rep max.
WOD: 4:28 Rx: my first encounter with baseline. I need to work on the row big-time, and I could stand to have faster air squats, as well. It was also weird getting onto the bar at the end and being a klutz at kipping pull ups all of a sudden, I suspect as a result of the row.
Good work, 5pm! And props to Lara for her new FS PR!
Why thank you 🙂 Today I realized the importance of having a good spotter when you’re trying to reach a squat-type PR. I still need help knowing if I’m getting low enough. It makes me wonder how many of my old “PRs” were really legitimate PRs. Thanks a lot, Kyle!
135# Front Squat PR. Yippeeeee! I’m stoked about that.
6:30 Baseline (blue band pull-ups, and I resorted to knee push-ups because I knew my arms would be toast). I need some help with improving my rowing speed.
I have a request: if the wall ball Rx height for ladies is indeed somewhere below the blue line, is it possible to mark the other wall? According to coach Mandy yesterday, the blue line is Rx for everyone, but Yosh has said otherwise. I’m a little confused (what else is new).
Have a great weekend, everybody!
FS: 3RM at 135# (I shouldn’t have actually gone so heavy at first) HOWEVER I also PR’d a 1RM at 145# .. goal was 150# though… next time.
Baseline: 5:18 blue banded PU
I’m always the last one off the rower. I feel like I’m missing some basic but integral part of the technique. Or I suck. ALSO. ALSO. ALSO. For the love of God why can’t I kip? I could toss that band right out the window. If I only had a kip…
Rowing is like 85-90% in the LEGS! Make sure you’ve reached full leg extension on the drive before using your back then arms for the finish!
I need an intervention – you rocked it today – amazing and inspiring
FS: 275#, new PR
Baseline:
11/01/2011 – 5:15
10/19/2012 – 4:27
Pretty big improvement, but still a ways to go to get sub 4. I feel like sit-ups of all things slow me down a lot. Can’t figure it out.
Front Squat: 245# PR
Baseline: 3:51 Rx.
That’s what I was waiting for! Wow. Nice work. I’m trying to figure out how I’m going to shave 40 seconds off my time.