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Posts Tagged ‘FrontSquat

It’s back to square one, laying foundations with some old friends aimed at aiding muscle balance and addressing ‘piss weak core strength’.

Warm-up
10 KB C&J LC @ 16kg KB
10 Press @ 20kg bar only
50 Squats
10 Hang Power Clean @ 20kg bar only

Workout
3×5 Deadlifts @ 60kg
3×5 Front Squats @ 40kg
2×3 Press @ 40kg (just for fun)

Then:
2×10 Renegade Rows (push-up, row, row, no standing)

Then:
Accumulate 60 sec handstand = 5

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.

Warmup

10 Deadlifts
10 Front squats
10 Presses
x3

5 Squat cleans
5 Presses
x3

Row 500m (1:46ish)
Run 1km (5:25ish)

Workout

10-9-8…3-2-1 Front squats @ 40 kg
Supersetted with
1-2-3…8-9-10 x10 Cable crunches @ “88” (Rx: 15′ rope ascents)
For time = ~33:40

Notes

I figured 10 pulls (various techniques) on the cable would roughly equal a 15′ climb. Maybe not given that the climb is more leg driven than anything, but it seemed like a good idea at the time. It didn’t seem like a good idea from about round six, grinding out 58, 59, 60 and trying not to think about the 70+80+90+100 reps to go.

Front squats felt challenging to begin with and got better as I got hotter, but technique was solid all the way through.

Warmup

4x15m Lunge + 15m Bear Crawl

Workout

Barbell Triplet: Clean/ Front Squat/ Jerk
2x 5/5/3 @ 40% (of Jerk 1RM) = 35kg
2x 4/4/2 @ 50% = 40kg
2x 3/3/3 @ 60% = 45kg

Then:
Dynamic Isometric Squat @ 35kg (fat bar for comfort)
Slow descent holding for 5 seconds @ 160, 140, 120 & 90 degrees
When finished holding at 90 degrees explode upwards, feet should leave the ground

Then:
4×1 Dynamic-Isometric Back Squat @ 35kg (variation)
Hold 5-seconds @ 160 degrees & full Squat Jump +
Hold 5-seconds @ 140 degrees & full Squat Jump +
Hold 5-seconds @ 120 degrees & full Squat Jump +
Hold 5-seconds @ 90 degrees & full Squat Jump +
This completes one rep, do 4x total
Rest 1-2 min between reps

Then:
10x DB Push Press @ 20-25# DBs +
60-second Row/Ski/AirDyne 10/50 (10-sec sprint, 50-sec recovery)
5 rounds, switch positions as fast as possible – no rest!

Then:
Cool down and stretch

Warmup

Skip

5 Push-ups
10 Sit-ups
15 Squats
x 3

Front squat 1 x 5 @ 55 kg

Workout

Front squat 5-3-1 = 65, 75, 85 kg (= PR)

+

1:00 Double-unders
1:00 Renegade man-makers @ 20kg DBs
x 10 (no scoring)

+

:30 hard / :30 less hard Mountain climbers

Food

  • 4 eggs in butter
  • Double cappuccino
  • Fruit, muesli + yoghurt
  • Chicken risotto (left-overs)
  • Apple
  • Coconut cream (1 tsp)
  • Zucchini rounds bolognaise
  • 3 pcs chocolate coated liquorice
  • Tea

Warmup

30 steps walking lunge

3 x
10 push-ups
10 squats
10 sit-ups

Workout

5 x 5 Front squat @ 55 kg

10 Box jumps
10 Power snatches @ 35 kg
15 Box step-ups e.s. @ 35 kg (try to minimise rear foot assistance)

10:00 DB C&J, long cycle, alt. every 5 reps

10 Box jumps
5 Box hops e.s.

Workout

3 x 5 Front squat @ 65, 75, 85 kg
1 15-20 Back squat @ 65 kg = 20 PR!

Then:

15 minute “Hangover Cure”
20 Double-unders
4 Overhead squats @ 30kg
6  Dumbbell full squat cleans @ 15kg DBs
8 Burpees
AMRAP in 15 min = 5

Notes

Well, the CFSB front squat day was all well and good. It’s been ages since I’ve done these but they’re great. The last set was two plus three singles in rapid succession. Not exactly a legit “5” but would have been a PR effort if it was, which is a good sign.

A set of 20 back-squats is never “easy” but after having 85kg in the rack, 65 on the back never felt like it was going to crush me. I could have gone just a little bit heavier there and a new 20RM PR. Also a very good sign.

Hangover Cure was, as usual, an exercise in throttle control just to keep from hurling. There were moments of psychological weakness when I declined to truly “go there” for the sake of the clock and counter. That will need addressing. I would love to do this workout with Pete some time. It’s his invention and a real classic.

Food

  • Mum’s muesli w water, an apple and a handful of almonds
  • 1/2 a cup of tea
  • Muesli, fruit and yoghurt at work
  • Coffee (double)
  • Big chicken, egg and veggie salad w lots of avocado and pesto
  • Yoghurt, strawberry and muesli (hmmm, lots of muesli today) tub
  • Coffee (double)
  • Tom Kha Gai w a little white rice and roti
  • One chicken spring roll
  • Tea

8:00 AM

Workout

Front squat 3×5 + 3×3

10 @ 57.5 kg (just to get into the swing of things)

5 @ 77.5 kg
5 @ 80 kg
5 @ 82.5 kg

2 + 1 @ 85 kg
2 + 1 @ 85 kg
3 @ 82.5 kg (came forward onto the toes in the last rep)

(Doug = front squat technique)

+

20 Double-unders
10 Burpees
AMRAP in 2:00
= 2.5
(Doug = 2 @ single unders)

Notes

Doug learned how to front squat, and going from caved in and curled over  to a near vertical torso with active hips, high elbows – and with only minor heel chocking – depth below parallel. A really good foundational session. I’m proud of the effort he puts into learning and executing the movements.

As for me, I surprised myself. My old 3RM PB of 77.5, set during the CFSB experiment was my starting set of five (I didn’t know this at the time). The third set of five set a new 5RM PB by 12.5 kg. That’s huuuuge!

Tonight’s CFE prescription was 30 min tempo, but I spent so long putting music on my iPhone to make that 30 min bearable that I couldn’t fit it in. Feel free to post a comment if you think you’ve heard a lamer excuse for a missed WOD. I’ll try to make it up early tomorrow morning.

In other news, my developer colleague, Ash, gave me $50 to bring him the same lunch as me each day next week. “Ok healthy guy. Make me healthy like you! I wanna eat what you eat.” I’ll keep you posted…

Food

  • Tuna, 1/2 cup blueberrries, almonds, strawberry, coconut milk
  • Coffee
  • Salmon + big veggie salad w olive oil, coconut milk
  • Sardines
  • Small handful of ham
  • White peach, a few grapes, 2 strawberries
  • T-bone steak w / mountain of silverbeet + one carrot
  • Small handful of macadamia nuts
  • Two eggs
  • Hot cocoa

W

After four days off…
Row 1,000m. Focus on technique and power.

5×5 Front squat
5 @ 57.5 kg
5 @ 60 kg
5 @ 65 kg
5 @ 67.5 kg
5 @ 70 kg

+ 15 burpees

Notes
Fairly under whelmed at not making it up to BW, but just saw that 5 at 70kg is equal to my old 5RM PR. Finding it hard to be too annoyed with that.

W

Front squat
5 @ 57.5 kg
5 @ 57.5 kg
5 @ 62.5 kg
5 @ 65 kg
5 @ 67.5 kg

Notes
Squats weren’t too bad given recent history and a standing 5RM PR of 70 kg.

G

Planche progressions 1
12 x 5 second tuck planches on parallets
5 x 3 front lever tuck rows
5 x 3 handstand push-up progressions

 

5 V-up tucks
5 Single leg squats (pistols)
5 Deck squats
x 3 rounds

Notes
Squats weren’t too bad given recent history and a standing 5RM PR of 70 kg.

Led by Brother Pete, we’re trying to address our (serious) gymnastic weaknesses. It was a much bigger part of early CrossFit programming, it ought to have enormous carry over, and it fits in well. We’ll see how it goes.

Food

  • Oats w/WPI, pear, macadamias [4/4/8]
  • Coffee
  • Chicken and veggie wrap [4/4/6]
  • Coffee
  • Sardines, macadamias, apple [2/2/6]
  • 3 egg chicken omelette w olive oil + mandarin
  • Tea

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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: 24:05 (Feb 17)

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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