Friday 090109

Front Squat 5-5-5-5-5 reps

Post loads to comments.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.

Today everyone is a Big Dawg, and just because TP will lose his Zen like quality if he has to answer questions,
Yes it is okay to sub, dumbbells

Goodmorning!

stretching, crunches (25), push-ups (10)
5x5x5x5x5 (#45)
same as above
5x5x5x5x5 (#45)
same
5x5x(#45)5x5x5 (unweighted)
same
5x5x5x5x5 (unweighted)
same
5x5x5x5x5 (unweighted)
easy bike 10 minutes
easy 9.30 pace run 0.5 mile

could have used dumbells but I didn’t think about it. too tired. could have run further too, but was afraid i’d fall off the treadmill. tomorrow will be better. 

Garddawg - 08 January 2009 10:19 PM

, and just because TP will lose his Zen like quality if he has to answer questions,

TP - looks like the Zen comment is this week’s winner.

AMAP in 10 mins of 100 rope jumps,15 pushups,10 kte
3 rnds plus 100 rope jumps,10 pushups

Front squats 5-5-5-5-5 reps

50kg x5(wu),55kg x5,60kg x5,65kg x5,70kg x5,75kg x5

First time doing heavy front squats. Enjoyed them and ready to really go for it when they come round next time!

Catching up:

Today - back on mainsite WODs after goofing off for a couple weeks while I was home for the holidays. Will try to stay one day behind this year rather than two last year (can’t stay on schedule because of time change overseas)

Modified Puppy version of pullup WOD:

5 rds of:
1 weighted pullup (6.75 kg first rd., rest 5.5 kg)
3 kipping pullups
7 jumping pullups

8:11, broken by rounds plus one break in fourth round and three breaks in fifth round. Should have done more rounds.

1/8:
5K run, 26:27

1/4:
5 rds of: 15 65 lb D/L, 12 65 lb HPC, 9 65 lb FS, 6 65 lb SJ

19:47, Compare with 3 rds in 9:47 on 10/7

1/3:
5 x 5 OHS @ 33 lb, 38 lb, 43 lb, 43 lb, 43 lb

PJ, SJ, BSJ - 43 lb, 53 lb, 73 lb

SJ, BSJ x 2 - 93 lb, 113 lb,

BSJ x 2 - 133 lb, 143 lb (3F)

12/31:
50 minute snowshoe

21-15-9 Ab-mat situps and squats, 3:21

12/30:
60 minutes of very non-virtual snow-shoveling—really appreciated Crossfit during that!

5 rounds for time of:

3 weighted pull-ups, 35 pounds
5 strick pull-ups
7 kipping pull-ups

I was originally going to do 10 rounds, but I soon realized that my arms would not be able to take it. I ended up having to do a pack/puppy hybrid workout.

31 total sets
Time: 10:15

FirmDancer - 09 January 2009 01:28 AM

Garddawg - 08 January 2009 10:19 PM

, and just because TP will lose his Zen like quality if he has to answer questions,

TP - looks like the Zen comment is this week’s winner.

DANG!

Funnier than me WITH fewer words . . . every time . . .

CFWU then 45lb front squat for 8 reps and the following:

Front Squat 5-5-5-5-5
115-135-155-165-185
AND…9 Burpees

A New Year’s resolution of mine was to start the “100 Day Burpee Challenge” so today was day 9 for me. Just wondering…if Burpees pop up in a WOD, can I count those as part of my Burpee challenge? I know that if I wanted to be really hardcore that I could do both but what are the Crossfit rules are on that. Any help will be very much appreciated.

I think my veins now officially run with crossfit blood.  I am beginning prep for another show, and in addition to my crossfit workouts, have begun doing some slower, heavier “bodybuilding” workouts to gain back a little size.  Well, how annoying was it when, during my chest and back workout yesterday, crossfit voices ran through my head, “This is soooo slow.”  “Waste of time!”  “You’re just sitting here resting, get up and DO something!”  “These grunting, mirror-staring people are sooo ridiculous.”  I finally quit fighting and went and did 100 box jumps and ran a mile.  So thanks, crossfitters, the remainder of my show prep is going to be officially tainted!  Haha (  :

100 box jumps, 24 in box
Time: 5:49

Mile run
Time: 7:06

Chest and back workout
Time: TOOOOO long

I love front squats and used to incorperate them into my workout.  Unfortunatly today, I will be playing hockey so that will have to substitute for front squats.  Either way its a good legs workout.

Pullup day for me…

Warmup: CFWU (sans pullups)

Puppy scaling - 5 rounds for time of

5 assisted pullups
10 practice kips

Roughly 17 minutes.

The good news: I’m down to 69.5# on the assist machine!

The bad news: My first time at practice kipping is an epic fail. I think I got the leg and body motion right 7 out of 10 times, but I could only raise myself an inch or two at most. My pullups need a lot of work, especially the parts where I grip and pull myself up to the bar…

Finished off with a few extra hangs from the bar for max time, so my forearms hate me right now.

I also tried kipping pull ups today.  just couldn’t get myself up more than an inch or so.  just have to keep trying i guess.

Front squats 5-5-5-5-5
95#, 100, 105, 110, 115, 120(3)

wu:36” elev. push ups x10, 30# ast. pull ups x10, 10 reg push ups, 30# ast. pull ups x10, 15 ab mat sit ups, 15 supermans, 10 dips, 1/2 mile eliptical level 3 (1/4 mile front, 1/4 mile backwards) 4:30

finish: 12” box jumps x25, 90# lat pull downs x10, 1/2 mile eliptical level 3 (1/4 mile front, 1/4 mile backwards) 4:25

I deleted initial post - too long -

where do I post for help with specific exercise?

Can’t do front squats, at all, has nothing to do with legs, hips etc. - Unable to hold front rack position at all, tearing my elbows and wrists apart.

Great tips from Kempie a while back, helped right away, but this exercise…

Is is possible that someone (me and my not even close front rack) can’t do front squats like this?

Pack Scale
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

9 Rounds completed at the buzzer.. holy shit.

4:30 AM
Pull-up progression: 3 jump pullups, 5 beginner - slow and strict, 7 towel - partially assisted
10 rounds 12:31

5:30 AM
Cycle class - 60 minutes

6:30 AM
15 seconds on/15 seconds off on treadmill 12% incline - 7.2 mph 10 rounds - finished with 30 seconds straight

Yeah. Thanks.