Great Day, have not been able to front squat in a long time do to a knee injury from last fall. Prior to crossfit when front squatting i would have sharp shooting pains. 4 months later and I have absolutely no pain. Thank you crossfit!

Front Squat 205, 225, 245, 255 PR, 265 PR, 275 PR, 285 PR

Front squats 1-1-1-1-1-1-1

45(5)-65(5)-95-105-115-115

Had trouble with the hands. I had to clean it to position and wasn’t real comfortable trying to get my thumb back in that position. Looking at buying some tube steel today to put in my bench stands as a squat rack or making a pair with lumber and cement.

Front squats

35kg, 40kg, 45kg, 50kg, 55kg (PR), 35kg, 35kg

Glad off the PR but dicky stomach not a good combination with the front squats….

Linda Scaled

10-8-6-4-2          
230lb Deadlift (1 1/4 X BW)         
140lb Bench (3/4 X BW)         
95lb Clean   (little better than 1/2 BW)       
Time = 14:51

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.

I had some catching up to do:

Death by Pullups (bands)
6 rounds + 3.  I used the next smaller band for the first time on the first 5 rounds and went back to the first band on the 6th and 7th rounds

Front Squat
65-85-105-155(f)-105-125

400 Meter Run
2:27
2:29
2:35

I’ve been nursing a pain in the front part of my hip.  (the tendon that connects the leg to the pelvis.)  I did some reading on it and most people said just be gentle with it and it will go away.  Anyway, I did one FS at 185, which is no where near my max, and it was pretty painful.  I’m not going to do anything stupid so I just walked away.

Front Squats
4okg, 45kg, 50kg(PR), 50kg, 50kg, 45kg, 45kg

27kg Floor Wipers 20reps each side

4x400 meter run:

1:35; 1:25; 1:23; 1:14

It’s been a while since I set out intending to run fast. It was fun (but hard). My leisurely jogs are just so much more…leisurely.

60kg,65kg,70kg,75kg,90kg

went lower in weight so i could get proper form

Warm-Up
Run 400m
Catalyst Athletics DROMS

2 Rounds:
50 x Double-Unders
8 x Front Squats, 45#
8 x Hang Power Clean
5 x Jerk

CFS Lvl 2 WOD - A couple of couplets
4 Rounds for Time:
8 x Front Squats, 185# + 8 x Burpees
7:03
Rest 3 minutes
3 Rounds for Time:
8 x Power Cleans, 135# + 15 x KB Swings, 2.0 Pd
Total Time: 15:53... I think.  Don’t have my book with me.

Cool-Down
Little bit of stretching and off to breakfast.

Good heavy MetCon.  I mis-read the WOD to begin with and though it said 135# for both FS and PC.  I was prepared for a heavy-ish workout that I could do unbroken.  The 185# Front Squats wrecked that pretty quickly.  First round unbroken, the rest 4-4.  That set up a rough second couplet. 2 Pood swings were tough… as expected.  But I couldn’t even keep the Power Cleans unbroken, which is something I should have been able to fresh.

Anyway, awesome workout.  Glad for the rest day tomorrow.

Monday 090810

Four rounds, each for time of:
800 meter run

3:40

4:15

3:55

4:05

not too good after all the squats yesterday.

CFWU x 3
Deadlift
3x137kg
3x142kg
3x144kg
12-9-6 @ 112kg
Metcon
4 RFT of:
40m farmerswalk 32+32kg
8 kb swing 32kg
16 Jumping lunges
Time: 4.40
20 kte

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

Not real comfortable with these, so started with very light sets of more reps to get form down…

20 x 10
45 x 10
95 x 5
115 x 5
135 x 5
155 x 3
185 x 1
205 x 1 PR
205 x 1
205 x 1
215 x 1 PR
225 x 1 PR
225 x 1

BathMatt - 14 August 2009 09:55 AM

...

CFS Lvl 2 WOD - A couple of couplets
4 Rounds for Time:
8 x Front Squats, 185# + 8 x Burpees
7:03
Rest 3 minutes
3 Rounds for Time:
8 x Power Cleans, 135# + 15 x KB Swings, 2.0 Pd
Total Time: 15:53… I think.  Don’t have my book with me….

Chad is a crafty fellow… Im going to look at stealing his metcons for my CFSB usage.