Tag: Front Squat

Morning Garage

Out in the garage around 8am.

Ski Erg

  • 1000m (4:33.7)
  • Rest 1:00
  • 800m (3:16.4)
  • Rest 3:00
  • 1000m (4:27.4)
  • Rest 1:00
  • 600m (2:25.8)
  • Rest 3:00
  • 1000m (4:27.3)
  • Rest 1:00
  • 400m (1:36.8)
  • Rest 3:00
  • 1000m (4:23.4)
  • Rest 1:00
  • 200m (0:48.2)

* 1,000s at moderate intensity (2,000m PR pace plus 10-15sec/500m)
* 800, 600, 400, 200 at hard intensity (2,000m PR pace plus 0-10sec/500m)

My goal pace for moderate intensity was 2:15 and I went for 2:00-2:05 for hard.

Midline

8 Rounds

  • 15s Hollow Rocks
  • 15s Rest

I got 14 every round. Felt much easier than the previous times I’ve done this.

Got in a little order from Rogue today, in which I picked up a set of the safety straps for my rack.

IMG_4908

Went to the 5:30 class at CFi.

Warm-up

  • 3x10x120# Reverse Hypers
  • Double Squat Jumps
  • Explosive Squat Jumps
  • PVC arm/back stretching behind back

Skill

Single Leg Standing Box Jumps

Had never tried these before. Pretty weird and different feeling. Started at 20″, then 24″, and slowly worked up from there. Hit 31.5″ on both legs and ended there. Will have to come back to these once in a while. Nice change from using both legs.

Conditioning

5 Rounds

  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Push Press
  • 5 Back Squats
  • 5 Burpees

I used 115# because I figured I’d be able to hold on to the bar through an entire round. Worked out too. I wouldn’t have made it with 135#. Finished in 6:49.

15:00 Row (easy)

Kept pace between 2:10-2:15. Went 3,383 meters.

Labor Day

Feeling a little tight this morning but nothing is overly or noticeably sore. Hit up the Labor Day 10am at CFi. “Do Work” on Labor Day, right?

Warm-up

  • Crossover Symmetry Activation
  • 400m Run
  • Box Jump Drills

30:00 Partner AMRAP of “Jack”

  • 10 Push Press (95#)
  • 10 American KBS (53#)
  • 10 Box Jumps (24″)

Decided to scale back from the Rx 115# done in “Jack” so that I wouldn’t have to break up the push presses. Partnered with Alex. He started and got through 12 rounds. I got 11+10 and was able to keep everything unbroken, actually getting faster and busting through the push presses in the later rounds. Watched the clock on a couple of my rounds and they were right around 1:00. That was a fun workout and we had a good turnout.

Labor Day 2014

Started to do some front squats after, but just wasn’t feeling it.

Front Squats

  • 5×45#
  • 5×135#
  • 5×185#
  • 5×225#

My shoulders need a rest day tomorrow.

Wake Up

Not a ton of sleep last night but up early enough to make the 9am class.

Warm-up

  • Bottom Squat Holds
  • Inch Worms
  • PNF Rack Stretch w/ partner
  • Calf Stretching
  • Front Squats
    • 5×45#
    • 3×135#
    • 3×185#
    • 3×225#

Strength

8:00 EMOM

  • 3 Front Squats (225#)

Accessory

5 Rounds NFT

  • MU into 5 strict Ring Dips
  • 5 Strict C2B Pull-ups

Conditioning

3 Rounds

  • 1:00 Row (cal)
  • 1:00 Shoulder to OH (95#)
  • 1:00 Burpees
  • 1:00 Ball Slams (25#)
  • 1:00 Box Jumps (24″)
  • 1:00 Rest

I got 18-19-19 calories on the rower and have no idea how many reps at each of the other individual stations. Totals per round were 86-92-94 reps. Felt good to actually get better as it went on. I did a mixture of push jerks, push presses, and strict presses on the SH to OH.

Back at 4:30 for some stuff with Kevin, but he got caught up helping Alex coach his first class.

C&J

  • 45# Warm-up Work
  • 2×115#
  • 2×135#
  • 2×155#
  • 2×175#
  • 2x1x195#
  • 1×205#
  • 1×215#
  • 1×225#
  • 1×235#
  • 1×245#
  • 1×255# (PR match)
  • 1×265# Clean (PR)

Really had no plans to attempt this. Wasn’t even planning to do clean and jerks when I walked into the gym. The jerk was iffy, but felt good to hit the big weight. Had only ever hit that once and it was before X-mas. I don’t think I’ve attempted to jerk over 225 in months. I have room for so much more in my clean with how high I’m receiving the bar. I’ll take it 5# at a time so I don’t lose the confidence though.

Pain Travels

Left calf is still really sore, but I’m able to move around on it, so that’s a good sign. Went to CFi at 9 for some lifting. Started out with Crossover Symmetry Activation and some snatch positioning with an empty bar.

Muscle Snatches

  • 2×75#
  • 2×95#
  • 2×105#
  • 2×115#
  • 2×125#

Snatches

  • 1×135#
  • 1×145#
  • 1×155#
  • 1×165#
  • 1×175#
  • 1×185#
  • 1×170#
  • 1×180#
  • 1×190#
  • 1×175#
  • Fx185#
  • 1×185#
  • Fx195#
  • Fx195#

Figured I’d try out some waves today. I guess I’d count the first 6 lifts as one big wave since it wasn’t a drop, so didn’t have a miss until the middle of the last wave. Getting the bar plenty high enough as usual. Called it a day after 3 misses. Glad to have hit 185 a couple of times and 190 once. Calf didn’t seem to affect anything.

Front Squats

Warmed up with 5×135# and 3×205#. Then did the following sets every 2 minutes.

  • 2×240#
  • 2×255#
  • 2×270#
  • 1×290#
  • 1×295#
  • 1×295#
  • 1×285#
  • 1×285#

Harder than it should have been, which is why I didn’t keep going with 295#. Calf didn’t hold me back here either.

Went back for the 5:30 class. My low back started acting up again this afternoon. 😦

Warm-up

  • Bottom Squat Hold
  • 40 Mountain Climbers
  • PVC Pass-thrus

Skill

I tried a few bar muscle-ups and got up there on the first one. Need to work the skill soon like I’ve been doing on the rings.
3 Rounds NFT

  • 4 Wall Walks + 20s Handstand Hold
  • 2 Rope Climbs (13′)

Those wall walks are so deceiving. Always end up breathing hard after a couple of them.

Conditioning

4 Rounds

  • 10 OHS (95#)
  • 10 Pull-ups
  • 20 Sit-ups

I have my butterfly down now! No problem getting all of the pull-ups. The EMOM work on muscle-ups and chest-to-bar pull-ups must be helping a ton. Finished in 6:07 with everything unbroken. Sit-ups got slow though.

More Skill

4 x Wall Walk + Handstand Hold each time

We all did it together. He had us go for a max hold on the last one and I got around 1:30 before I bailed.

Midline

4 Rounds

  • 20s Hollow Hold
  • 20s Rest
  • 20s Plank
  • 20s Rest

The hollow holds were not easy after coming right out of a long handstand hold!

Cool Down

2k Row

Nice and easy, keeping pace under 2:10/500m. Finished in 8:28.

Show Up

Went to the CFi 9am, but I should have stayed in bed! Didn’t wake up until almost 7:30, which is pretty rare, so I’m a little beat up. But I’m glad I got in for the workout and I’m going to push it a little this week since I’ll be away on vacation next week with a break from weights.

Warm-up

  • Crossover Symmetry Activation
  • Sumo Bottom Squat Holds
  • Hip opener stretches

Strength

Back Squats

  • 5×135#
  • 4×205#
  • 3×245#
  • 6x6x265#

A struggle!

Conditioning

  • 10 Shoulder Presses
  • 15 OHS
  • 20 Push Presses
  • 25 Front Squats
  • 30 Push Jerks
  • 35 Back Squats

Kevin asked me to come up with something and I had planned on doing this one over the weekend, so figured why not. It’s a lunch time workout done by the CrossFit Level 1 Seminar Staff, which I did over a year ago in 14:03. Rx is 115/75#. I was definitely not feeling it today, but pushed through for a PR in 13:34. The overhead stuff all killed me and I was absolutely dying. Way too much rest between sets of the pressing movements. Front squats were 10-9-6 and I did the back squats without dropping the bar.

I jumped on the rower after catching my breath and did a 2k at a slow pace in 9:52 to flush out my legs.

Some days you just have to show up and do work.

Afternoon break in the garage…

SkiErg
10 Rounds

  • 150m @ recovery pace (~2:53/500m)
  • 150m @ 100%
  • 30s Rest

Total work time was 14:12.5 for the 3,000 meters. Not a terrible workout, which is probably good since I was beat this morning.

New Toy

Yesterday afternoon I put up another sheet of panel board in the garage and installed my new Concept2 SkiErg. Isn’t she pretty?

ski-erg

I thought so, until I used it this morning. Out in the garage around 8am for the first training session of the day. Started with Crossover Symmetry Activation.

SkiErg

  • 1,000m Warm-up (5:14)
  • 2:00 Rest
  • Max effort intervals
    • 60m (0:13)
    • 2:00 Rest
    • 60m (0:13)
    • 2:00 Rest
    • 100m (0:21.5)
    • 2:00 Rest
    • 100m (0:21.1)
    • 2:00 Rest
    • 150m (0:31.6)
    • 2:00 Rest
    • 150m (0:30.8)
    • 3:00 Rest
    • 150m (0:30.7)
    • 3:00 Rest
    • 200m (0:41.0)
    • 3:00 Rest
    • 500m (1:50.8)

Although this is programmed as a continuous series of intervals, it really should be treated as 2 sections. The 1st 3 intervals (2×60, 2×100, 1×150) and the 2nd 3 intervals (1×150, 1×200, 1×500). The 1st intervals are short and very explosive efforts that will recruit your fast twitch muscle fibers. The 2nd 3 intervals are all gearing up to that final 500m max effort. The final 3 intervals are focused on creating endurance while your fast twitch fibers are fatigued.

Holy shit! The skierg smokes your arms, especially the biceps. Walked 0.43 miles around the block to cool down.

Midline

10:00 EMOM

  • 10 Hollow Rocks
  • 10 Superman Rocks

Did them back to back, so had about 30-35 seconds of rest after the reps.

Kicked back and rested until noon, when it was back out to the garage. Started with Crossover Symmetry Activation again and then did an easy 5:00 on the Air Dyne.

IMG_4746EMOM

  • Odds: 3 Weighted Chin-ups (increasing weight each round)
  • Evens: 2 Strict Pause Ring Dips (unweighted, 2s pause)

* Continue until failure at one movement and then do max reps for one final set with the other movement.

I started the chin-ups with 10# on the belt and went up 5# every round. Only managed 1 at 60#, but even the 3rd with 55# probably was a bit short if anyone had been watching. So that was 10 sets of 3 before failure. I managed to get 6 dips on the max round at the end to total 26 strict pause ring dips. Those were a nice challenge.

Warmed up my front squats with 10×45#, 5×135#, 3×185#, and 3×205#.

E3M

  • 2-2-2-2-2 — Front Squats (225#, 33X1 Tempo)
  • 2-1-2-1-2 — Standing Jump & Reach (both hands)

The movements were back to back, so after racking the bar, I walked out to the driveway and jumped up to touch the rim (basketball hoop) as high as I could. Maybe should have put on the weight vest for the single jumps.

Finished with a moderate paced 10:00 on Air Dyne for 242 cal and then Crossover Symmetry Plyometrics.

Back to Back to Back

When you drink alcohol you are just borrowing happiness from tomorrow.

Went over to Survival Fitness Bay City for beering, grilling, and fireworks last night. Didn’t drink much but stomach was rolling a bit through the morning and I had to take a couple of naps. Trained with Kevin and Brandi at 5pm. Started off with Crossover Symmetry Activation.

Shoulder Presses

  • 10×45#
  • 5×95#
  • 5×115#
  • 7x5x130#

Phew! Went up 7.5# over week 2’s day 2. Hardest struggle I’ve had yet. Glad tomorrow is a rest day.

To warm up snatches I did 2 muscle snatches with 95#, 2 power snatches with 115#, and 2 power snatches with 135#.

Conditioning

  • 3 Rounds
    • 3 Snatches (use 70% of 1RM, same bar for all 3 couplets)
    • 6 Burpee Box Jumps (30/24″)
  • 4 Rounds
    • 6 Front Squats
    • 12 T2B
  • 5 Rounds
    • 9 Deadlifts
    • 27 DU

This is an original I came up with yesterday. No rest between couplets. I used 145# and finished in 15:37. My T2B held me back a lot. I could definitely feel the fatigue in my hips from all of the MU yesterday. This would be nice at 75%, especially if you hadn’t been out drinking.

Did Crossover Symmetry Iron Scap when I got home.

A New Chapter

Warm-up

  • Crossover Symmetry Activation
  • 2:00 Bottom Squat Hold
  • 2x 30s/30s Couch Stretch
  • PNF Rack Stretching

Strength

Warmed up with 5×45#, 5×135#, and 3×185# front squats, with a 2 second pause in the hole on the last set.

10:00 EMOM

  • Odds: 3 Front Squats w/ 2s pause (205#)
  • Evens: 3 Weighted Pull-ups (44# KB)

I’m terrible with the pauses, so it’s good to work on them. First time doing weighted pull-ups in a really long time.

Accessory

2 Rounds NFT

  • 5 Deficit HSPU
  • 10 Ring Rows

Did the HSPU at a much higher deficit than I’ve ever tried. It was rough. I’ve developed a bad habit of getting my shoulders on the wall for some reason. I need to push my head through at the top.

Conditioning

2-4-6-8-10-8-6-4-2

  • Goblet Squats (53# KB)
  • Russian KBS (53# KB)
  • Burpees

Finished in 6:45, going unbroken on everything.

Muscle-up Triple

No classes this morning at SF, so over to CFi for some lifting. My legs are still really sore, especially my IT bands.

Warm-up

  • CS Activation
  • Bottom Squat Hold
  • Various Stretching
  • Snatch Positions w/ 15-45-75#

Snatch

  • 2×95#
  • 2×115#
  • 1-F-1×125#
  • 2×135#
  • 1×145#
  • 1×155#
  • 1×165#
  • 1-1-F-1-1-1×175#

In the early weights I was trying to start slow off the floor. Throughout I attempted to keep my arms loose and not pull early. The miss at 125# was mental with my mind thinking about too many things. I had the miss at 175# no problem, but sat in the bottom too long and didn’t stay tight enough while there.

Shoulder Press

  • 10×45#
  • 5×75#
  • 5×95#
  • 6x6x105#

Trying out some Smolov Jr. for shoulder presses. Kevin jumped in and did these with me. Our friend Jason did a cycle and said it skyrocketed his press. Hope it does the same for us. Based it off a 150# max to be on the conservative side and turned out pretty easy for day 1.

5:00 EMOM

  • Muscle-ups

Originally I was going to go for 2 each minute, but felt good in the first minute and went for 3. Got it! I’d never done 3 unbroken before. Couldn’t quite get the 3rd one in the 2nd minute and then couldn’t get the 2nd in the 3rd minute, so did singles for the last two minutes. Ended up being 3-2-1-1-1 for a total of 8 reps. I was really struggling with the wrist turnover when I got over the rings. Need to find some drills to work that because it always causes me trouble.

Figured I should get in some squats since it’s been a few days and tomorrow is a golf day. Out to the garage around 7pm. Seems like it’s been forever since I did front squats.

Front Squats

  • 10×45#
  • 5×135#
  • 3×205#
  • 3×215#
  • 3×225#
  • 3×235#
  • 3×245#
  • 3×255#
  • 3×265#
  • 3×275#
  • 3×285#
  • 3×295#

It was a fight for the last two reps, definitely with some back rounding, but I got it. Shit, my max is still 310 the last time I tried it.

Heart for Squats

My calves are a little sore from those 200 box jumps. Didn’t realize my hamstrings were sore until trying to do zombie kicks. No new issue with the shoulder after working it so far.

Warm-up

  • 20 Air Squats
  • 20 Zombie Kicks
  • Wrist Stretch
  • 10/10 Hurdlers (Forward, backward)

Strength

7×2 Front Squat @ 80+%

  • 10×45#
  • 5×135#
  • 3×205#
  • 3×235#
  • 2×255#
  • 2×265#
  • 2×275#
  • 2×280#
  • 2×285#
  • 2×290#
  • 2×295#

Yeah! When I did the 60 Day Lifting Challenge I could never get 280# for 2 reps and now I’m flying past it.

Conditioning

20:00 EMOM

  • 4 Kip Swings (Hollow/Arch)
  • 8 Push-ups
  • 12 Air Squats

It was a “Make Your Own Cindy” workout. I figured I’d go with the 4-8-12 rep scheme for the push-ups and it worked. I did every set unbroken and didn’t start to fatigue until the last few sets when I was speeding up to get in more reps. This was my first time hanging from the bar in over a month so I didn’t want to get right into pull-ups. No issue with the swings, so that was good. I finished exactly 25 rounds, which would be all the reps for “Murph” if I had been doing actual pull-ups. My air squats were slow and controlled to keep good positioning, so I could definitely speed those up to make up for lost time doing pull-ups instead of just the swings.

Did a 5 and 4 minute squat hold before leaving the gym, then 6 and 5 when I got home. Cutting it short to 20 minutes today due to the 300 air squats.