Tag: Front Squat

Wrapped Up

Didn’t sleep worth a shit and woke up with my wrists feeling like they had deep bruises from the velcro straps of the leather grips I wore for the T2B. That went away in the afternoon though and I actually felt pretty good. We got going around 5:30 again.

Warm-up

  • 2×8 Reverse Hyper (160#)
  • Bottom Squat Hold
  • Various Clean + a few front squats (45-95-155-185-205-225-235#)

Team Series Event #7 – 20:00

  • 7-rep-max front squat (from the ground)

Having to take it from the ground added a new element. Did a clean and extra squat with 245# to see how it felt. Then knocked out all my reps with 255# and called it a day. Our entire team was done in less than 10 minutes. My back was starting to feel it during those reps and I didn’t want to get hurt with another event and a partner competition tomorrow morning. Satisfied. Our team total was 795#.

Team Series Event #6

As a relay in the order M1-M2-F1-F2, each athlete completes:

  • 30 deadlifts (185/135 lb.)
  • 30-calorie row
  • 30 overhead squats (95/65 lb.)

Bryan went first with a 4:30, I got a 4:37, Jess 6:25, and Michelle 4:23. I did 18 deadlifts, dropped to rotate my hands, and picked the bar right back up. Was averaging about 1,600 cal/hr on the rower, and did my OHS in 3 sets of 10. Those were rough from rep 1. My upper body was shaking all over the place, probably from all the work we did yesterday. Total team time of 19:55.

Doing the Team Series was a lot of fun and a good challenge. Definitely some workouts that took us out of our comfort zone and things we wouldn’t come up with. Now off early in the morning to Chesaning for the local throwdown we call the GLBRT (Great Lakes Bay Regional Throwdown).

Wall Ballin’

We finally were able to get in our end of the year golf tournament yesterday. Long day on the course playing 27 holes. Was pretty exhausted last night and slept in this morning, so went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper (210#)
  • Bottom Squat Hold

Strength: Front Squats (22X0 Tempo)

  • 6×45#
  • 4×135#
  • 2×185#
  • 2×205#
  • 2×225#
  • 2×235#
  • 2×245#
  • 2×255#

Gymnastics

4 Sets

  • 7 Ring Rows
  • 1 Muscle-up
  • 4 Ring Dips (strict, after MU)

Conditioning

  • 4:00 AMRAP
    • 5 Power Snatch (115#)
    • 5 Burpees Over the Bar
    • 10 Wall Balls (20#, 10′)
  • 2:00 Rest
  • 2:00 AMRAP
    • Wall Balls (20#, 10′)

Went unbroken on all movements in the 4 minutes with touch-n-go snatches. Finished 3 rounds plus 2 more snatches. Glad I decided to go with 115 because 95 would have been too easy. Good challenge. Went with sets of 32 and 17 for the wall balls, with rep #50 in the air as time ran out, so only 49!

Gold Star

Had taken the day off work to play our end of the year golf tournament. We only got through 7 holes before storms rolled in and it rained all day. So back home and worked out in the garage before 5pm.

Warm-up

  • 3×10 Reverse Hyper (180#)

Was pretty easy to setup and take down my contraption.

Strength: Safety Bar Squats

  • 10×65#
  • 6×135#
  • 3×185#
  • 3×225#
  • 3×245#
  • 3×255#
  • 3×265#
  • 3×275#
  • 3×285#
  • 3×295#

Lifting shoes but no belt. Second to last rep was a struggle so I started thinking too much and made my final rep pretty squirrely.

Warmed up for the metcon with 5 shoulder press + 5 overhead squats with 45# and 95#.

Conditioning

  • 10 Shoulder Presses (115#)
  • 15 OHS
  • 20 Push Presses
  • 25 Front Squats
  • 30 Push Jerks
  • 35 Back Squats

Same bar and load for each movement. One of my favorites to come back to because it tests you in many different ways. I’ve done it three times now, getting better each time.

  1. 4/15/13 – 14:03
  2. 7/21/14 – 13:34
  3. 9/3/15 – 10:33

Over a 3 minute improvement in the last year! I went 7 shoulder press, 3 presses then on to my back and in to 9 overhead squats, and then finished the last 6 OHS. Push presses were done 9-6-5, front squats 10-10-5, push jerks with 3 sets of 10, and didn’t put the bar down for the 35 back squats. Tried not to rest too much when I dropped the bar in between sets.

Jumped on the Air Dyne for a very easy 10 minutes to flush out the legs.

Check out some CrossFit elite doing this one…

First Amanda

First time I’ve been able to make it for a Saturday class in nearly 2 months I think.

Warm-up

  • PVC Pass-thrus
  • PVC Good Mornings
  • Air Squats
  • Bottom Squat Hold

Strength: 2 Front Squats + 3 Back Squats

  • 45#
  • 135#
  • 205#
  • 235#
  • 3 sets @ 255#

Nothing crazy compared to what I’ve done in the past. Solid positioning though.

Conditioning

“Amanda”

9-7-5

  • Muscle-ups
  • Squat Snatches (135#)

Went 3-3-3, 3-2-2, 2-F-1-1-1 on the muscle-ups. That first round of snatches felt like it took forever; I kept wondering if I missed counting some reps. With the extra rest I had to take during the round of 5 muscle-ups I was able to speed through the final snatches. Snatches were singles the entire way though. Finished in 9:26. My first try at Amanda last December was with a 10 minute cap and I still had 4 snatches left so this was a nice PR even though I haven’t been doing many MU or snatches lately.

Out in the garage around 6pm.

OHS: 33X3 Tempo

  • 3×45#
  • 3×65#
  • 3×85#
  • 3×95#
  • 3×105#
  • 3×115#
  • 3×125#
  • 3×135#
  • 3×145#

Started with the jerk grip again and slowly moved hands wider through the sets until I was touching the ends on the final set. Pretty unstable in those first few sets due to the grip width. Shaky at the end due to the time under tension and the load, but 10# heavier than last week with more sets.

Accessory & Aerobic

5 Sets

  • 10 Decline DB Bench Press (50# DBs)
  • 4:00 Air Dyne (AD2) in Z1

Figured I might as well combine these two to save time instead of sitting around doing nothing between the press sets. Wore the HRM to keep track and make sure I stayed in zone 1. Can you tell where I was pressing? 😉

2015-08-29-hr

Finished up with Crossover Symmetry Iron Scap.

Cut Another Twenty

Didn’t get to the gym early so none of my special warm-ups. 😦

Warm-up

  • Bottom Squat Hold
  • 2 Bar Hangs (30s)
  • Jumping Jacks
  • Air Squats
  • Mountain Climbers

Strength: Front Squats

  • 10×45#
  • 5×135#
  • 3×185#
  • 3×225#
  • 3×245#
  • 3×265#
  • 2x3x285#

Wore a belt for 245 and above. Would have liked another set or two but everyone else rushed through and was done before I even did my first set with 285#.

Conditioning

3 Rounds

  • 1:00 Ball Slams (25#)
  • 1:00 Russian KBS (70#)
  • 1:00 Thrusters (45#)
  • 1:00 Row (calories)
  • 1:00 Rest

Felt good and was able to keep pushing a little harder each round for 84-92-94 reps.

Midline

  • 10-20-30 GHD Sit-ups (parallel)
  • 10-20-30 Russian Twists (55# plate)
  • 1:00 Plank

Kept the GHDs to parallel today because touching the ground seems to aggravate my low back. Did everything unbroken.

Had an appointment at the chiropractor in the evening and then back to the gym for session 2.

Warm-up

  • 3:00 Air Dyne (AD2)

Row: Power Intervals

  • 1:00 @ 24 s/m
  • 1:20 Rest
  • 1:00 @ 26
  • 1:20 Rest
  • 1:00 @ 28
  • 1:20 Rest
  • 1:00 28+ (must be rowing full length)
  • 1:20 Rest
  • 1:00 Flat-out (full length not required)
  • 15:00 Rest then repeat

Same thing as the last two weeks except cut out another 20 seconds of rest between each row.

rowing-wod-week4-session2

Even with the shorter rest periods, I was able to beat the 1,583 meters I got in both sets last week by a comfortable margin. I started to hit the wall in the second pass through but was still able to beat last weeks total with 3,174 meters today. Seems like this program is working really well.

Walked a couple hundred meters outside to cool down.

That Pump

Woke up even later this morning, but got moving and didn’t need a shower, so made it for the 9am.

Warm-up

  • 2×10 Reverse Hypers (210#)
  • Bottom Squat Hold
  • Front Squat
    • 10×45#
    • 5×135#
    • 3×205#

Strength

12:00 EMOM alternating

  • 3 Front Squats (225#)
  • 10 OH Walking Lunges (55#)

My squat feels week after backing off recently.

Accessory

5 Sets

  • 10/10 Kroc Rows (70#)
  • 10 Barbell Curls (45#)

Wow, bicep pump!

Conditioning

8:00 AMRAP

  • 5 HSPU
  • 8 T2B
  • 30 DU

Missed one set of dubs at 27 and one at 29. Everything else unbroken on every movement. Finished 5 rounds plus 5, 8, and 8.

Turtle Wins

I can still feel some soreness in my quads with pressure. Must be from Monday’s wall balls. Was up early and in to the gym before the 9am class to get in rowing. Walked 18 holes yesterday.

Warm-up

2 Rounds

  • 15 Reverse Hypers (210#)
  • 1:00 Air Dyne (AD2)

Rowing Power Intervals

  • 1:00 @ 24 s/m
  • 2:00 Rest
  • 1:00 @ 26
  • 2:00 Rest
  • 1:00 @ 28
  • 2:00 Rest
  • 1:00 28+ (must be rowing full length)
  • 2:00 Rest
  • 1:00 Flat-out (full length not required)
  • 15:00 Rest then repeat

It feels like I’ve been shown a map to a secret treasure. Rowing for stroke rate is extremely calming! When I had to go for 28+ and flat-out it was very stressful. The smoothest intervals for me were 26 s/m by far. I was hitting the number and staying locked in for a good portion of those minutes. I went a total of 1,541 meters the first time through and 1,547 the second. Again, pretty happy with the pace changes as stroke rate increased.

rowing-wod-w2s2

Back for the 4:30 class, especially since I’m golfing the next 3 days so not sure what workouts I’ll get in.

Warm-up

  • 3×10 Reverse Hypers (160#)
  • Banded Rack Position stretch
  • Calf Stretch
  • Bottom Squat Hold

Strength

Front Squats

  • 10×45#
  • 6×135#
  • 3×205#
  • 3×235#
  • 3×255#
  • 3×265#
  • 3×275#

Didn’t wear lifting shoes. Put the belt on with 235# and above. Haven’t been under this much since the last back tweak I did on vacation. Far below what I should be able to do for a triple. Wasn’t easy either.

Accessory

5 Sets

  • 10/10 Kroc Rows (70# KB)
  • 6 Strict Ring Dips

Conditioning

  • 7-5-3-1 Bear Complex (95#)
  • 200m Run

I was out of breath after the first 7 bear complexes, so each run was sloooow. Couldn’t even push it hard on the final run. Did each set of bears unbroken. Took me 7:06. Wish Michelle or Bryan had been doing it so I had someone to chase on the runs. Was too easy to bitch out with no one near me.

Back Home

Still not the greatest night of sleep, but at least I started to be able to roll over like a normal human being at some point during the night. Looking forward to sleeping in my bed for a few days. Left Long Lake just before 9am this morning. Chilled out once I got home and then out to the garage.

Bench Press

  • 10×45#
  • 5×95#
  • 5×115#
  • 5×135#
  • 5×155#
  • 5×175#
  • 5×195#
  • 5×205#
  • 5×215#
  • 3×225#

The safety straps are hard to set in any decent spot for bench press. At the end I kept hitting them and one side of the bar would sort of rebound off, causing a weird imbalance. So without a spotter I didn’t want to push it and fail or push it to where I’d strain my back.

Front Squat

  • 10×45#
  • 5×95#
  • 10:00 EMOM – 3×135#

Wanted to move under load, especially since my back is starting to feel better. The front squats kept most of the load off the back. Not heavy, but get some blood pumping into the big muscles.

Conditioning

10 Rounds

  • 30s Ski Erg
  • 30s Rest
  • 30s Air Dyne (AD2)
  • 30s Rest

Used the first few rounds to feel out pace and warm up my body a bit more. It was hot in the garage with only the back door cracked open. I picked up the pace as the rounds went on. Didn’t allow myself to bend over during any rest periods. Felt good. I totaled 1,513 meters on the 🎿 Erg and 3.5 kilometers on the AD.

Monday Before Vacation

Finally a better night of sleep. Feel good after yesterday’s workout. Out in the garage just after 7. Warmed up with 500m Ski Erg. Haven’t used that in a long time.

Front Squats

  • 10×45#
  • 5×135#
  • 5×185#
  • 6x3x220#

Took 2 minutes rest between every set, so had the sets done and weights all put away in less than 20 minutes total. These light days in the program are really nice. 🙂

Heading to the golf course. Five days of work and then I’m off for 17. Can’t wait for the break.