Coming back after a rest week and making sure my low back was good to go from last week’s deadlifts done with crappy form and rushed sets.

Death by Pull-up
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.

CFWU 2/3 minus pull-ups

13 minutes + 9 pull-ups

Missed WOD = Vacation.

Friday 090814
Front squat 1-1-1-1-1-1-1 reps
Post loads to comments.

Front squat 1-1-1-1-1-1-1 reps

185, 205, 225, 235, 245, 255, 265

ddmason - 14 August 2009 08:52 AM

Front Squats 1-1-1-1-1-1-1

155-175-195-205-215PR-225PR-245PR

Very happy with today’s lift, the last three were all PR’s.  It has become a lot easier to hold the bar and my wrists do not really bother me anymore.

Today was my first time trying front squats and wow my writs felt like they were going to rip off. It was really hard to keep my elbows up. Is this just a flexability problem? Any ideas on how to get past this? I tried it with a 45# bar as a warm up then tried 95# for my first try and I couldn’t stand it.

Also, I spent the last few days watching all the front squat videos and have been working on my air squats so I feel like I understand the basics, but doing it was something else.

SJT88 - 15 August 2009 03:09 PM

ddmason - 14 August 2009 08:52 AM

Front Squats 1-1-1-1-1-1-1

155-175-195-205-215PR-225PR-245PR

Very happy with today’s lift, the last three were all PR’s.  It has become a lot easier to hold the bar and my wrists do not really bother me anymore.

Today was my first time trying front squats and wow my writs felt like they were going to rip off. It was really hard to keep my elbows up. Is this just a flexability problem? Any ideas on how to get past this? I tried it with a 45# bar as a warm up then tried 95# for my first try and I couldn’t stand it.

Also, I spent the last few days watching all the front squat videos and have been working on my air squats so I feel like I understand the basics, but doing it was something else.

Hey man, this comes up almost every time we’ve got front squats on tap.  Read through the whole thread and I think we go over all the things you may need to know. 

TP

(and yes, it’s a flexibility issue, both wrist and back as well as a hand position issue).

Front Squats 1-1-1-1-1-1-1

225 - 255 - 275 - 300 (f) - 300 (f) - 285 PR - 285

Warm-up: Skipping while running 5 minutes mixing in some BW squats

4 Kilometer Run - Aiming for under 5 min/kilometer pace (easy pace)
Time: 17:10

Front Squats
Reps: 2-1-1-1-1-1-1
Poundages: 135-155-175-185-195-200-210

C2 Rower
Rowed 1524m in 5:47
Rowed 400m in 1:20

Stretched

Notes:  I have read that if you are a well balanced athlete, your 1RM front squat should be very close to your 1RM Bench press.  It seems about right to me.

Thursday 090813

“Death By Pullup”

13 rounds + 2

7 better than last time.

090814

Front squat 1-1-1-1-1-1-1 reps

95/115/125/135/145/165/175 (F)

I might have been able to do 170. Probably should start higher next time.

AM CrossFit
Buy-in
Samson Stretch 20 sec each side
9lb overhead squat X 15
sit-ups X 15
back extensions X 15
90lb assist pull-ups X 15
90lb assist dips X 15
WOD
Front Squats
135, 145, 155, 165, 175, 185, 195
Cash-out
9 pull-ups
45 sit-ups
45 push-ups
45 flutter kicks
PM CrossFit Endurance - Run
Buy-in
400m easy
4 X 200m run
3 X 50m sprints
WOD
10sec on:5sec off X 10
540m
Cash-out
9 pull-ups
45 sit-ups
45 push-ups
45 flutter kicks

Front squats.  1-1-1-1-1-1-1
135, 135, 155 (failure), 135, 140, 145, 145 (lbs)
3 min rests in-between

first time with front squats.

Monday 090810

Four rounds, each for time of:
800 meter run

3 Rounds

1     4:07 Rest 1:24
2     4:09 Rest 1:09
3     4:43

Total 15:34

“Death By Pullup”

14 rounds plus 9

Death by Pullups
Did these strict for some reason. Got 8rounds plus 1.