Front Squats

All posts tagged Front Squats

2011-03-21 WOD – Front Squats and 10 rounds

Posted by bronick on March 21, 2011
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WOD:

Front Squat 3-3-3-3-3 Heavy!

10 Rounds for time of:

  • 10 Kettlebell Swings
  • 10 Box Jumps

RESULTS:

…-235-265(f)-255(f)
16:35 (7 rounds @ 1.5 pood, 3 round @ 1 pood, 24″ box)

All around… not one of my best days. Didn’t get anywhere near my max front squat (275#). We also some how ended up working with a 35# bar, eventually we switched to the standard 45#.

As for the metcon, I didn’t think I was going that slow… but when everyone else was finishing I was only on round 7. I was ready to give up… but of course nobody would let me. So after a quick rest on my back, I dropped down to 1 pood and finished the last 3 rounds. Thanks guys for pushing me.

Needless to say, after this I spend some time on the foam roller and reverse hyper to help my back out.

Then I spent about 10min or so working on double-unders. Several folks have tried to convince me to sign up for the CrossFit Games Open, but the first WOD includes double-unders which I haven’t quite gotten… yet.

 

2011-02-26 WOD – 15min AMRAP

Posted by bronick on February 26, 2011
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WOD:

15 min AMRAP:

  • 10 Super Pull Ups (pull up and jump to the bar attached above it)
  • 10 Right Arm snatches with either a heavy KB or DB
  • 10 Left Arm snatches with either a heavy KB or DB
  • 10 Front Squats with the object you are using for the snatches

RESULTS:

4 rounds + 3 pullups @ 35# DB

Ok, let me just say idea the super pull-up… crazy. I tried one before the workout… made up to the bar, but my hands slipped off. So I stuck to regular pull-ups (not even chest-2-bar) after yesterday’s workout. It was a good little workout and I managed to spill some blood. Apparently my hands are too delicate for 2 days of pull-ups ;-P

This was the “bring a friend” class that we have at the gym every Sat, so I this time I finally brought a friend… Trung from the Renegades decided to come give CrossFit a go…. he survived ;-)

 

2011-02-16 WOD + Burpees Day 78

Posted by bronick on February 16, 2011
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WOD:

Max Rounds in 3 Minutes:

  • 5 Shoulder to Overhead @ 95#’s
  • 5 Burpees

Rest 1 minute, Max Rounds in 3 minutes:

  • 5 Sumo Deadlift High Pulls @ 95#’s
  • 5 Pull Ups

Rest 1 minute, Max Rounds in 3 minutes of:

  • 5 Front Squat’s @ 95#’s
  • 5 V-Ups

Rest 1 minute, Max Rounds in 3 minutes of:

  • Burpees

RESULTS:

5, 4+3, 4+9, 40

The only thing I have to say about this workout… is that at least I got most of my burpees out of the way. 25 during first set and then 40 in the last. Oh, and I left a nifty little skull sweat print on the gym floor afterwards ;-D

Burpees Day 78

65 (during WOD) + 13 (post WOD) = 78 burpees done.

2011-01-18 WOD – Power Cleans, Front Squats, and 10 rounds

Posted by bronick on January 18, 2011
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WOD:
Hang Power Clean practice (get that second pull aka the Jump down!)

Power Clean Heavy!!!!!! Then front squat that weight for 3 reps. Perform this for 10 sets/30 front squats.

Metcon – 10 rounds for time of:

  • 5 Deadlift’s @ 225#’s
  • 10 Sit Up’s

… then immediately after sprint 400 meter’s as fast as possible.

RESULTS:

185# power clean / front squat
10:26 meton (Rx)

I don’t think I got all 10 sets in for the power clean / front squat work, since we ran out of time. But I got enough in I think. I was really having issues with front rack during it and multiple times ended up on holding it weightlifting style (arms crossed). As for the metcon, I did stick with the Rx weight for the deadlift and thought I was doing a good pace… until everyone else was finishing up and I still had two more rounds to go.

2011-01-04 WOD – Front Squats and Maura’s AMRAP

Posted by bronick on January 3, 2011
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WOD:

65 Reps of Front Squats @ 135#’s
These should be fast and intense, break the sets up like we do for speed back squats.

Maura’s One year Anniversary workout at the gym:

As many rounds as possible in 15 minutes of:

  • 10 KB Swings @ 1.5 pood
  • 8 Wall Ball Shots
  • 4 Pull Up’s
  • 2 Power Clean @ 225 or whatever is “heavy” for you.

RESULTS:

53 reps @ 135#
5 round @ 165#

Why is it always speed squats when I start back at the gym… I don’t think these ones where quite as bad the back squats the last time, and unfortunately I ran out of time so only completed 53 of 65 reps.

As for the metcon… ugh. I’m really out of it and really sucked at it. First off I tried to go to heavy on the cleans @ 185# and had to drop to 165# after two failed attempts. Worked fine before the workout, but after the pull ups I just couldn’t get it. And once by back started to bother me I think I let it get to more than it should…. you know how it works, once you start thinking about something, it just becomes more and more apparent. This is one of those mental things I haven’t been able to work past, I give up and give into excuses to easily :-(

That being said…. I was still pretty well spent after the workout.

I really need to find some motivation again…

WOD: Front Squats and Thrusters + Oly

Posted by bronick on October 4, 2010
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WOD:
Front Squat’s:  1-1-1-1-1-1-1

Perform 100 thruster’s @ 95#’s for time
*Every minute on the minute perform 3 Pull Up’s until you have accomplished 100 thruster’s.

RESULTS:

275#

16:44 @ 75# (x74), 64#

The weight for the thruster was not the problem,  my form was deathgrip style but the weight was pretty light. The problem was that I was too far from the pull-up bars. I was in the other room and it was a huge class, by the time I’d get to the bars and find a spot and then get back to the barbell I only had 10-20s work per minute. I know excuses, excuses… but once everyone else finished and I moved into the other room (dropping to 65# since I couldn’t find a 75# over there) I was crankin the thrusters out and it only took me 2 more rounds.

Oh, and I should have tried the front squat again… I tried 285# but dropped it. 275# is my previous PR.

OLY
Max Power Clean
215# PR … it was really close to being a squat clean, but I don’t think it was. I actually have a harder time with squat cleans since I’m not comfortable catching in the squat position.

WOD – Front Squats, Power Snatch, an F***ing Double-unders

Posted by bronick on September 20, 2010
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WOD:
3 Rounds for time:

  • 10 Front Squats @ 135#’s
  • 50 Double Under’s
  • 10 Power Snatches @ 135#’s
  • 25 Double Under’s

RESULTS:

When I saw this WOD, I read it as: 10 front squats, 50 lashes, 10 power snatch, 25 lashes… ;-P That’s because my jump rope is made with a steel cable, so when it gets ya… it REALY gets ya and leaves a nice red mark. The outcome…

25:01 @ 105#

All I have to say about this workout is… f***ing double-unders!! I’m getting better at them, but still can’t string them together. However, I can string together 1 single and 1 double-under… so I did ALL the required double-unders for the workout this way, which means I  did at least as many singles. I actually managed to string up to 14 of these together, which is a lot more than I’ve done in the past. Definitely getting better with the wrists.

According to Rick, the average time was around 16min. I was really trying to get under 25min, but the last few double-unders just won’t cooperate ;-P I was quite wiped after this one and only had about 10 lashes :-D

WOD – Front Squat and Pullups

Posted by bronick on September 14, 2010
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WOD:
Front Squat: 5-5-5-5-5 (work for those last few reps)

Max Rounds in 10 minutes of:

  • 7 Pull Ups
  • 7 Front Squat’s @ 115#’s

RESULTS:
95-135-155-185-205-215(f)
8+4 @ 105#

I’m getting better at the front squat position, but still got a ways to go. I think I did good with the scaling and the weight worked pretty well for me until the the later in the workout. There where a few times where I did the last few reps of the front squat weight-room style, i.e. crossing my arms in front of me because the bar slipped off my all my fingers but didn’t want to have to clean it again ;-)

WOD – Box Jump, Front Squats and Pullups

Posted by bronick on June 28, 2010
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WOD:
Go for a 1 rep max height box jump

15-12-9-9-12-15 of:

  • Front Squat 135#’s
  • Pull Ups

RESULTS:
3 1/2 feet … no bad.  Couldn’t quite get the next plate, got my toes on it, but not on top of it.

17:24 @ 105# … as usual, my front squats sucked ass and I didn’t get an rounds unbroken. But I think it was good weight for me and I got good workout.

WOD – Front Squats + metcon

Posted by bronick on March 24, 2010
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WOD:
Front Squat 1-1-1-1-1

Max rounds in 5 minutes of:

  • Push Press 5 Reps @ 95#
  • Back Squat 5 reps @ 95#

Rest 1 minute and repeat for a total of 3 rounds

RESULTS:
Front Squats: 135×5, 185, 225, 275 (PR)
Metcon: 6, 5+2, 5+3

I really need to work on my wrist issues. Its a catch 22 for the push press (and jerk and thruster)… I can’t get the bar to rest on my shoulders due to my wrists/shoulder flexibility, and not resting on my shoulders puts a lot of extra stress on my wrists. I’d say I probably spent around a minute doing the squats and the rest of the time doing the push press… dropping the bar ever 2-3 reps :-(

But that aside I was rather happy with the squats today. The last time I did heavy front squats ban in Jan (post), I PRed at 255… today I skipped over that and went straight to 275 keeping up with Karo!! WOOT!!! I stopped there, but Karo went on to hit 300.