OK GO!

1-10-1-20-1-30 Front Squats

Posted on: Wednesday July 20, 2011

Warm up

10 Step ups e.s.
10 Box jumps
10 Push ups
40 Squats
Row 1,000m

5 x Front squat @ 35 kg
5 x Front squat @ 55 kg

Workout

Front squats
1 @ 75kg
10 @ 40kg
1 @ 85kg
20 @ 30 kg
1 @ 80 kg
30 @ 30 kg

The singles were heavy enough for pause on the way up. I’ll admit to being a little conservative because it’s been a long time between drinks on the front squats and it was hard to guess exactly how much would be in the legs after each of the high rep sets.

Speaking of the high rep sets. 10 was fine. I had a little – mild – pain in the front of my right hip around 12 or so reps on the set of 20. Using a wider stance and driving my knees outward helped. The set of 30 hurt, more from the discomfort of the rack position than any serious difficulty moving the weight.

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July 2011
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:00

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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