First official WOD in Iqaluit!
Boz and I started a Facebook group to rally a crew of Crossfitters in Iqaluit, and this was the first WOD programmed. Nevermind that it was just the two of us!
I scaled everything down, as I am currently rehabbing my lower back. It's off to see Dr. Felix tomorrow for me!
Strength:
5x5 press @ 55lb
Wod 2, scaled to:
5 rounds
5 Front Squat, 45lb
5 Shoulder to Overhead, 45lb
5 knee raises
4:46
Wod 1:
400m run, 3:15
Showing posts with label front squat. Show all posts
Showing posts with label front squat. Show all posts
Monday, January 23, 2012
Wednesday, November 24, 2010
Wednesday November 24th 2010
Strength
Front squat
5 - 5 - 5
95 105 115 pr
WOD
12 - 9 - 6
135lb deadlift (RX: bwt)
box jumps, 24"
6:08
Started with the bar at BWT, but realized it wasn't going to happen. Did a couple reps at 155 and Jesse told me to go to 135lb.
I was sick and miserable, and felt it all the way through the workout. But, all good.
Front squat
5 - 5 - 5
95 105 115 pr
WOD
12 - 9 - 6
135lb deadlift (RX: bwt)
box jumps, 24"
6:08
Started with the bar at BWT, but realized it wasn't going to happen. Did a couple reps at 155 and Jesse told me to go to 135lb.
I was sick and miserable, and felt it all the way through the workout. But, all good.
Thursday, September 16, 2010
Wednesday September 15 2010
Strength
Good mornings
6 - 6 - 6
70 80 90
WOD
15 min AMRAP
max double unders, with 2 front squats every minute on the minute
100lb (RX: BWT)
86
Good mornings
6 - 6 - 6
70 80 90
WOD
15 min AMRAP
max double unders, with 2 front squats every minute on the minute
100lb (RX: BWT)
86
Sunday, September 5, 2010
Wednesday, August 18, 2010
Wednesday August 18, 7am
For weight, 7 rounds of 7 sets of:
1 power clean
1 front squat on box
65, 67.5, 70, 72.5, 75, 77.5, 80
Wow, I may have started a little heavy. Thought I couldn't lift more than 77.5 for my last set. Sat around and channelled Chopper and decided to HTFU, and lifted 80 for my last round.
It was supposed to be minimal rest within each round, pausing only to regrip, but towards the last rounds, I was pausing for a few breaths between some reps.
Glad I got this done.
1 power clean
1 front squat on box
65, 67.5, 70, 72.5, 75, 77.5, 80
Wow, I may have started a little heavy. Thought I couldn't lift more than 77.5 for my last set. Sat around and channelled Chopper and decided to HTFU, and lifted 80 for my last round.
It was supposed to be minimal rest within each round, pausing only to regrip, but towards the last rounds, I was pausing for a few breaths between some reps.
Glad I got this done.
Monday, August 16, 2010
Monday August 16th, 6:30pm
Monday August 16
Strength:
Bench
1-1-1-1 (bonus)
85, 95(f), 90(f), 87.5
Jesse watched my 85 (which felt great) and told me to go to 95, which went to far south. The 90lb lift head east! The 87.5 was good, though Jesse told me I was pressing up and back toward my head, rather than straight up vertically.
WOD:
Foundations 3 workout
12min AMRAP
50 skips
10 front squats
50m farmers carry, 2x24kg kettlebells
5 & 1/3 rounds
(compare to 4 & 2/3 rounds in January, with 33lb bar for 5 of the squats and PVC for the rest, and 2x8kg kettlebells)
Jesse videoed my squats, and had me watch my knees shooting forward at the bottom, way in front of my toes. He suggested I work on some box squats in open gym. Also, I was going significantly deeper than neccessary.
Strength:
Bench
1-1-1-1 (bonus)
85, 95(f), 90(f), 87.5
Jesse watched my 85 (which felt great) and told me to go to 95, which went to far south. The 90lb lift head east! The 87.5 was good, though Jesse told me I was pressing up and back toward my head, rather than straight up vertically.
WOD:
Foundations 3 workout
12min AMRAP
50 skips
10 front squats
50m farmers carry, 2x24kg kettlebells
5 & 1/3 rounds
(compare to 4 & 2/3 rounds in January, with 33lb bar for 5 of the squats and PVC for the rest, and 2x8kg kettlebells)
Jesse videoed my squats, and had me watch my knees shooting forward at the bottom, way in front of my toes. He suggested I work on some box squats in open gym. Also, I was going significantly deeper than neccessary.
Thursday, August 12, 2010
Thursday August 12, 5:30pm
Thursday August 12
Open gym
Went in to do some sets of 5 of OHS and front squat. Only did one set of 5 OHS at 33lb, because it really bothers my wrist. I'll have to work this more often, as well as my wrist rehab.
Worked 8 sets 5 of front squat; 45, 55, 65, 75, 85, 90, 95, 100. New 5rm.
Felt like my eyes were gonna pop out, and my felt kinda like I might black out on the final reps of the last 2 sets. Too much holding my breath?
Open gym
Went in to do some sets of 5 of OHS and front squat. Only did one set of 5 OHS at 33lb, because it really bothers my wrist. I'll have to work this more often, as well as my wrist rehab.
Worked 8 sets 5 of front squat; 45, 55, 65, 75, 85, 90, 95, 100. New 5rm.
Felt like my eyes were gonna pop out, and my felt kinda like I might black out on the final reps of the last 2 sets. Too much holding my breath?
Wednesday, May 5, 2010
Wednesday May 5th
WOD:
Front squat
1 - 1 - 1
105 110 115(f - above parallel/not enough depth)
Shoulder press:
1 - 1 - 1
60 62.5 65(f)
Front squat
1 - 1 - 1
105 110 115(f - above parallel/not enough depth)
Shoulder press:
1 - 1 - 1
60 62.5 65(f)
Friday, April 23, 2010
Tuesday, April 6, 2010
Tuesday 6 April 2010
WOD:
Front squat
5 - 5 - 5 - 5
55 65 70 75
Deadlift
5 - 5 - 5 - 5 - 5
all at 65lb due to lower back pain/injury
Front squat
5 - 5 - 5 - 5
55 65 70 75
Deadlift
5 - 5 - 5 - 5 - 5
all at 65lb due to lower back pain/injury
Tuesday, March 23, 2010
Tuesday 23rd March
Skills:
3-3-3 Front squat
Maxed at 95lb!
WOD - Sectionals event 3?
AMRAP in 5 minutes:
7 box jumps, 20" NB I did stepups, due to nagging shin pain :(
7 burpees
7 KB swings, 16kg
3 rounds + 7
3-3-3 Front squat
Maxed at 95lb!
WOD - Sectionals event 3?
AMRAP in 5 minutes:
7 box jumps, 20" NB I did stepups, due to nagging shin pain :(
7 burpees
7 KB swings, 16kg
3 rounds + 7
Thursday, March 4, 2010
Open Gym Thursday March 4
Skills:
Row warmup/tech
Pullups/kipping
OH Squat
Snatch balance series
WOD:
OH squat 33lb
2-3-4-5-7
Front squat 33lb
5
Row warmup/tech
Pullups/kipping
OH Squat
Snatch balance series
WOD:
OH squat 33lb
2-3-4-5-7
Front squat 33lb
5
Friday, January 29, 2010
Foundations 3: AMRAP in 12 minutes
Skills:
Front Squat - did a bunch with the 33lb bar, and tried a set of 5 with 10lb on. Felt okay on these, but I always start to struggle when the volume of reps gets high.
Overhead Squat - got out 1 with the 33lb bar (and a half, before dumping the bar), then worked with the pvc pipe for form.
Skipping - tried a few double unders, didn't get more than one in a row, but a few times I kept going into singles without tripping myself up.
WOD:
50 skips
10 front squats
50m Farmer's carry
I managed 5 squats with the 33lb bar, then did the rest with PVC pipe, and carried 2x8kg KB for the Farmer's carry.
Managed 4&2/3 rounds, was about 7 seconds too slow to make the full 5 rounds!
Front Squat - did a bunch with the 33lb bar, and tried a set of 5 with 10lb on. Felt okay on these, but I always start to struggle when the volume of reps gets high.
Overhead Squat - got out 1 with the 33lb bar (and a half, before dumping the bar), then worked with the pvc pipe for form.
Skipping - tried a few double unders, didn't get more than one in a row, but a few times I kept going into singles without tripping myself up.
WOD:
50 skips
10 front squats
50m Farmer's carry
I managed 5 squats with the 33lb bar, then did the rest with PVC pipe, and carried 2x8kg KB for the Farmer's carry.
Managed 4&2/3 rounds, was about 7 seconds too slow to make the full 5 rounds!
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