Front Squat 3-3-3-3-3 reps

140, 145, 150(2,f), 150(f), 150#(1, f)

Calculated wrong and started with 100# instead of 140#.

Puppy Karen:

100 Wallball shots, 10 pound ball to 8’ target

3:50

Used a 10# plate.  Don’t think I’ve even done 100 squats in a row before.  Had to take some breaks.

First time doing front squats, numbers show it. Also, legs still sore from Karen, who’s the satan lover that chose this workout?
m/30/73”/185
3x135
3x145
3x155
2x165 f on 3rd
3x135

I think my form was good but my fail was due to lower back.

TOMORROW WILL SUCK

@ CF York

Deadlifts

3/3/3/3/3

275/285/295/305/315

pleased with those #‘s

Wednesday 090325

cfwu x 3 (no pullups)

Front squat 3-3-3-3-3 reps

185 x 3
195 x 3
205 x 3
215 x 3
225 x 3

cashout

tabata run
60 sec on
30 sec off

Crossfit warmup

Front squat 3-3-3-3-3 reps

95-135-155-175-195

1 miles run - 8 minute pace.

“KAREN”

The Porch:
100 Wallball shots, 20 pound ball to 10’ target
Women 14# Ball

Subbed 100 X 30# thrusters
Time:  12 minutes plus or minus a bit… using wall clock.

This one wiped me out.  I enjoyed it though, because I did it over in the muscle head side of the gym, where the big guys spend more time flexing than working… needless to say, i was getting some good stares.

I messed this one up, I did back squats, partially because loading my knee still freaks me out and partially because I’m an idiot.  I only go down to about 10 degrees from horizontal so I’m cheating big time . . .

Treadmill: Run 800m, walk 100m, run 800m.

Back Squats: 135x10 parallel, 185x8, 195x6, 205x6,195x6, 185x6, 135x10 parallel,

One set on leg extension

One set on leg curl

10 pull ups just because

forgot to post yesterday.
trying to finish the athletic fundamentals list from CFseattle.
500m row.  sub 50SDHP @45#  i know it’s not the same but it’s close
him - 1min50sec.  check in the block
her - @30# 1min54sec.  check in HER block
in-law - @30# did some.  he’s trying at least

Front squat 3-3-3-3-3 reps

3 @ 140#
3 @ 140#
3 @ 140#
3 @ 140#
3 @ 140#

Trying to get the form down.  I really need a squat rack to go any heavier right now.

previous day 100 wb shots 8’ (puppy) 3:58

front squats (1st time in 8 mos.)

75-85-95-105-115

very happy w/ form—will increase weight next time by +/- 20#

Front squat 3-3-3-3-3 reps

185
205
225
235(pr)
245(PR)

Still working on form for front squats, no squat rack so kept weights light to get form right/avoid inury

85
95
105
115
115