Front Squat Waves
using a 1RM of 165#
5x80%-135
3x85%-145
1x90%-150
5x85%-145
3x90%-150
1x95%-155
Clean and Jerk - 125# Not sure if its a PR, but i'm going with it!
Showing posts with label front squat. Show all posts
Showing posts with label front squat. Show all posts
Sunday, September 8, 2013
Wednesday, August 28, 2013
new pr's
WOD A: Back Squat x 5 (4 sets)
135, 145, 155, 165 (maybe a PR?), i know i have a 170x3, and a 190x1 and a near miss at 200#.
WOD B: EMOM x 10 Cleans
Worked up to 135# PR
Other PRs?
Saturday front squats...been using a base of about 165 for wave work, not sure what real 1RM is.
Steady push jerk work for a few weeks at 85#, need to push that up to 95# in the future.
HSPU - need to work these!!
DU - work these!!
135, 145, 155, 165 (maybe a PR?), i know i have a 170x3, and a 190x1 and a near miss at 200#.
WOD B: EMOM x 10 Cleans
Worked up to 135# PR
Other PRs?
Saturday front squats...been using a base of about 165 for wave work, not sure what real 1RM is.
Steady push jerk work for a few weeks at 85#, need to push that up to 95# in the future.
HSPU - need to work these!!
DU - work these!!
Tuesday, February 19, 2013
Double PR Day
Just have to post to keep my lovely log going strong here. Today was an old school CFOT workout--all strength! My kind of WOD. I went into today with no real expectations, just wanted to get some solid lifting in. It's those days that take you by surprise and you end up showing yourself what you're made of.
WOD looked like this:
WOD A: 15 min to establish 1RM Jerk
WOD B: 15 min to establish 5X Front Squat
Running clock....
Started warming up the jerk--I knew my last 1RM was somewhere around 110#-115# (Looking back it was 115# on 11/9/12) and that it wasn't a great lift--knee was weak, form was off. I knew my old 1RM from pre-Germany, pre-ACL tear was 130#...but that was back in the day. I had no expectation of getting close to that today. Well, the lifts went of easy, 10# at a time. 105, 115, 125, 135!!! Holy smokes! A PR out of nowhere! It was a little shaky because my feet weren't quite in the right spot...that front leg needs to be a 1 o'clock position and it was closer to 12. We'd run out of time so I didn't push my luck. I was super happy with that PR which I realize now was +20 in 3 months time.
On to front squats. It was just a few weeks ago I established a new 1RM front squat PR of 160# (2/12/13) so shooting for a 5RM was going to be fun. I was lifting with Sarah, a newbie to cfot, but damn she's strong. Her PR was just behind mine. We pushed each other today to go for it. We started at 125, 135, 145, 150! Holy smokes! I know for sure this is a 5RM PR...I mean, that 5 reps at 93% of my 1RM. Sweet. My form broke a bit on the last set--always more to improve on.
Tonight I finished up my day with CFOT.e WOD at the Washington and Lee track. It was damp and cold and just the thought of running in circles for 30 minutes made me want to crawl in bed. Luckily, Chip bought me a super cute Lululemon running hat for christmas and an adorable running shirt for Valentines Day...I had to sport my new gear, right? Even if I was slow, I was going to look good. Off to the track, stylin, and it was mostly empty. Started my warmup and my legs felt oddly strong for having just PR'd my squats this am. CFOT.e WOD looked like this:
1) 800m TT
2) 3x 800 @ 85% effort
Here were my splits:
1) 3:18 (1:36 400m split--smokin!)
2) 3:45
3) 3:38
4) 3:38
I felt solid the entire workout and managed a very consistent pace and 400m splits on the last 3 800s. For once I didn't feel like I was going to die.
I swear this Paleo diet and endurance wod stuff really works! I'm pooped. Off to bed!
WOD looked like this:
WOD A: 15 min to establish 1RM Jerk
WOD B: 15 min to establish 5X Front Squat
Running clock....
Started warming up the jerk--I knew my last 1RM was somewhere around 110#-115# (Looking back it was 115# on 11/9/12) and that it wasn't a great lift--knee was weak, form was off. I knew my old 1RM from pre-Germany, pre-ACL tear was 130#...but that was back in the day. I had no expectation of getting close to that today. Well, the lifts went of easy, 10# at a time. 105, 115, 125, 135!!! Holy smokes! A PR out of nowhere! It was a little shaky because my feet weren't quite in the right spot...that front leg needs to be a 1 o'clock position and it was closer to 12. We'd run out of time so I didn't push my luck. I was super happy with that PR which I realize now was +20 in 3 months time.
On to front squats. It was just a few weeks ago I established a new 1RM front squat PR of 160# (2/12/13) so shooting for a 5RM was going to be fun. I was lifting with Sarah, a newbie to cfot, but damn she's strong. Her PR was just behind mine. We pushed each other today to go for it. We started at 125, 135, 145, 150! Holy smokes! I know for sure this is a 5RM PR...I mean, that 5 reps at 93% of my 1RM. Sweet. My form broke a bit on the last set--always more to improve on.
Tonight I finished up my day with CFOT.e WOD at the Washington and Lee track. It was damp and cold and just the thought of running in circles for 30 minutes made me want to crawl in bed. Luckily, Chip bought me a super cute Lululemon running hat for christmas and an adorable running shirt for Valentines Day...I had to sport my new gear, right? Even if I was slow, I was going to look good. Off to the track, stylin, and it was mostly empty. Started my warmup and my legs felt oddly strong for having just PR'd my squats this am. CFOT.e WOD looked like this:
1) 800m TT
2) 3x 800 @ 85% effort
Here were my splits:
1) 3:18 (1:36 400m split--smokin!)
2) 3:45
3) 3:38
4) 3:38
I felt solid the entire workout and managed a very consistent pace and 400m splits on the last 3 800s. For once I didn't feel like I was going to die.
I swear this Paleo diet and endurance wod stuff really works! I'm pooped. Off to bed!
Monday, July 18, 2011
Sumo, Front Squat and Death by Thrusters, Hero WOD
Wednesday July 14th
Friday July 16th
WOD 1: Front Squat x 1 = 150lbs
WOD 2: Death by Thrusters. 9 rounds @ 85#.
Monday July 18th
7 Round “Bulger” or 30 Min AMRAP (Cut-off)
200m Run, 7 C-2-B Pullups, 7 Front Sq (95w, 135m), 7 Hand Stand Pushup
25: 36
Obviously the pullups were not C2B, but they were awfully close. Most sets were split 4-3, but I did get six in a row. I got 8 in a row not too long ago. They are getting stronger!Subbed the HSPU w/ 20lb dumbbell push press.
WOD 1: 2 Sumo Deadlifts every minute x 10 min (load=70% of 1rm)
Used 175#
WOD 2: Once through for time 50
Overhead plate lunge, 400m run, 30 burpees, 20 toes-2-bar, 30 box jumps
(24″), 400m run, 50 Wallball (or DB thruster 15w,20m). 17:38, subbed T2B.
Friday July 16th
WOD 1: Front Squat x 1 = 150lbs
WOD 2: Death by Thrusters. 9 rounds @ 85#.
Monday July 18th
7 Round “Bulger” or 30 Min AMRAP (Cut-off)
200m Run, 7 C-2-B Pullups, 7 Front Sq (95w, 135m), 7 Hand Stand Pushup
25: 36
Obviously the pullups were not C2B, but they were awfully close. Most sets were split 4-3, but I did get six in a row. I got 8 in a row not too long ago. They are getting stronger!Subbed the HSPU w/ 20lb dumbbell push press.
Tuesday, May 10, 2011
Monday Run and Tuesday Squats
Monday was Day 2 of Paleo challenge. I had done a late bikram yoga class on Sunday afternoon that left me totally wipes. I slept in to start the week of right and skipped crossfit. I needed to get in a long run after work and i knew the diet would weigh on that run. I got home from work, had a quick snack and hit the trail. I wasn't sure I was going to make six miles since i was feeling so sluggish and my stomach was growling, not to mention I was a bit dehydrated.
I felt like crap and my legs were hating me, but I finished the 6 miles in 57 min. A decent training pace even though it felt more like a race pace. 8 miles or so is on deck for this coming weekend.
This morning I hit CFOT's morning WOD for "Quadzilla".
5 burpees on the minute for as long as it takes to complete
50 front squats (95# was RX, I used 85#)
Time: 8:53
This was killer. Worked a ton of mobility afterwords.
I felt like crap and my legs were hating me, but I finished the 6 miles in 57 min. A decent training pace even though it felt more like a race pace. 8 miles or so is on deck for this coming weekend.
This morning I hit CFOT's morning WOD for "Quadzilla".
5 burpees on the minute for as long as it takes to complete
50 front squats (95# was RX, I used 85#)
Time: 8:53
This was killer. Worked a ton of mobility afterwords.
Tuesday, April 5, 2011
Back at it
Monday
Wod1). Tabata Row, track calories and record lowest interval over all 8.
Rest 2 minutes then…
3min AMRAP Overhead Squat (95w, 135m). Record total reps in OHS. (Sub Front Squats)
Final score of wod1.) is lowest interval rowed (in calories) times (x) total reps in the Overhead Squat.
Rest 3-5 Minutes
Wod2.) 21, 15, 9 Wallball and Pullups. If you struggle with hitting the target in WB or if there simply isn’t enough Medicine balls sub DB thrusters (15lbW, 20lbM)
Wod1). Tabata Row, track calories and record lowest interval over all 8.
Rest 2 minutes then…
3min AMRAP Overhead Squat (95w, 135m). Record total reps in OHS. (Sub Front Squats)
Final score of wod1.) is lowest interval rowed (in calories) times (x) total reps in the Overhead Squat.
Rest 3-5 Minutes
Wod2.) 21, 15, 9 Wallball and Pullups. If you struggle with hitting the target in WB or if there simply isn’t enough Medicine balls sub DB thrusters (15lbW, 20lbM)
This was a nutty WOD. The rower wasn't cooperating with the tabata timing and threw me from the beginning. Lowest was 4 calories, highest was 6. I had to sub the OHS for FS and did 85#...i just wasn't feeling all that strong on the cleans. The body just wasn't moving smoothly. But it did manage 30 squats in those 3 short minutes. WOD 2 was a total wash. I got through round 1 and on the last few pullups i had shooting nerve pain again down the back of my triceps. I don't know what's causing it, but I'm officially on pullup rehab...back to ring rows, strict, and band pullups because my poor ass kipping form is killing me...and is bound to hurt me in the long run.
Today I awoke to a major thunderstorm and what sounded like hail and no power. I rolled right over until the sun came up.
Time to hit it HARD tomorrow.
Tuesday, February 15, 2011
Monday and Tuesday
Monday
WOD 1: 15 AMRAP Ladder up of 1, 3, 5 HSPU and strict pullups
I know, crazy looking right? Totally. I didn't want to go, but I got out of bed and did it anyways. My HSPU's were with a 45# plate and an abmat. I'm getting a few inches of depth on these and until the second set of 5 reps was feeling pretty good. I ended up at 3 1/2 rounds.
After Party: Shoot throughs on the rings, basically a ring pushup, pick up legs and bring them under you and do a dip. It's a crazy move and everyone fell on the first try! I did get 3 solid ones in there. Then I did played a little bit on the rings. It was fun!
Tuesday
WOD1:
Front squat x 2
Top Load: 135# PR by 5lbs! Then 140# X1
WOD2:
Tabata front squats @ 50% of 2X max
45 reps @ 75#
WOD 1: 15 AMRAP Ladder up of 1, 3, 5 HSPU and strict pullups
I know, crazy looking right? Totally. I didn't want to go, but I got out of bed and did it anyways. My HSPU's were with a 45# plate and an abmat. I'm getting a few inches of depth on these and until the second set of 5 reps was feeling pretty good. I ended up at 3 1/2 rounds.
After Party: Shoot throughs on the rings, basically a ring pushup, pick up legs and bring them under you and do a dip. It's a crazy move and everyone fell on the first try! I did get 3 solid ones in there. Then I did played a little bit on the rings. It was fun!
Tuesday
WOD1:
Front squat x 2
Top Load: 135# PR by 5lbs! Then 140# X1
WOD2:
Tabata front squats @ 50% of 2X max
45 reps @ 75#
Saturday, January 15, 2011
Front Squat and KB Madness
WOD 1: Front Squat x2
Top load: 130
WOD 2: Every other minute, for 10 minutes, do 30 kettlebell swings. For every missed rep, 200m spring penalty.
Yes, you read that right. It was madness. I used a 35# bell, RX was 45 for women, 70 for men. I smoked through them though and finished each round just in the knick of time. By round 4 your forearms don't even know whats going on. It was one of those WODs where you had to get mean, find your happy place, and embrace the suck.
Saturday is a rest day, but hardly. A million and one trips up and down the stairs of my new 3 level townhouse. We got all of our household goods delivered on Monday so we were unpacking boxes all day and moving furniture around. Since nothing has a place or is in the right place you have to trek up and down, up and down...after a whole day its a serious workout!
My husband is a paleo GOD today. It's day 1 of our 30 day challenge. Here's how it looked today:
B-fast: Paleo pancakes (yummy!), all natural, nitrate free bacon, sliced apples on the cakes, and coffee..black. I cut it with a sprinkle of cinnimon.
L: Chicken Fajita Salad. Chicken, onions, red peppers, on a bed of lettuce w/ tomatoes and Salsa. Had to skip the avacado because it wasn't ripe! We both crashed a few hours later and realized we forgot the fat part...ooops!
S: A few almonds, small apple, chunk o' jerky. Black Tea.
D: Baked Talapia with rosemary and pecan crust, green beans. Supposed to eat a salad too, but I can only do one a day, too much lettuce makes me want to vomit. He's having baked salmon (i don't like salmon) salad and green beans.
Watching the Packers vs. Falcons and NOT drinking beer will be tough for us both.
Top load: 130
WOD 2: Every other minute, for 10 minutes, do 30 kettlebell swings. For every missed rep, 200m spring penalty.
Yes, you read that right. It was madness. I used a 35# bell, RX was 45 for women, 70 for men. I smoked through them though and finished each round just in the knick of time. By round 4 your forearms don't even know whats going on. It was one of those WODs where you had to get mean, find your happy place, and embrace the suck.
Saturday is a rest day, but hardly. A million and one trips up and down the stairs of my new 3 level townhouse. We got all of our household goods delivered on Monday so we were unpacking boxes all day and moving furniture around. Since nothing has a place or is in the right place you have to trek up and down, up and down...after a whole day its a serious workout!
My husband is a paleo GOD today. It's day 1 of our 30 day challenge. Here's how it looked today:
B-fast: Paleo pancakes (yummy!), all natural, nitrate free bacon, sliced apples on the cakes, and coffee..black. I cut it with a sprinkle of cinnimon.
L: Chicken Fajita Salad. Chicken, onions, red peppers, on a bed of lettuce w/ tomatoes and Salsa. Had to skip the avacado because it wasn't ripe! We both crashed a few hours later and realized we forgot the fat part...ooops!
S: A few almonds, small apple, chunk o' jerky. Black Tea.
D: Baked Talapia with rosemary and pecan crust, green beans. Supposed to eat a salad too, but I can only do one a day, too much lettuce makes me want to vomit. He's having baked salmon (i don't like salmon) salad and green beans.
Watching the Packers vs. Falcons and NOT drinking beer will be tough for us both.
Tuesday, December 7, 2010
Smokin' PR's
WOD 1: 20 min to establish Front Squat x1
Max Effort--145# PR!
WOD 2: 12 min AMRAP of 10 pullups, 30 air squats, 10 box jumps.
3 rounds and 8 pullups. I continue to suck at pullups and REALLY need to work on linking the kips in 2011.
Felt super strong this morning, even on the pullups at times too. And we're fitting into one more pair of pants that I could not even button 4 weeks ago. yipee for more work outfits!
Max Effort--145# PR!
WOD 2: 12 min AMRAP of 10 pullups, 30 air squats, 10 box jumps.
3 rounds and 8 pullups. I continue to suck at pullups and REALLY need to work on linking the kips in 2011.
Felt super strong this morning, even on the pullups at times too. And we're fitting into one more pair of pants that I could not even button 4 weeks ago. yipee for more work outfits!
Sunday, November 21, 2010
Front Squats, more squats, then Run
20 minute time limit
3 RM front squat
Top Load: 3x120
2x125 (I wussed out on the third, but I totally had it)
Then
Bottom to Bottom Tabata
:20 work :10 rest in the BOTTOM SQUAT position
Record lowest # of reps=9
After last bottom hold...
Run 1 mile: 8:37 boy were the legs wobbly.
I could have pushed the mile run much much harder, but it was dark--pitch black along the river and I ran with someone who hadn't run the loop before. Front squats felt awesome even after BSQ's on Tuesday. Tabata with a hold at the bottom was an evil evil twist! I should have done better on these, but the leg endurance is still coming back. Wednesday and Thursday life totally got away from me and I didn't make it to the box....one was a planned rest day, but the other, well, let's just say apartment living keeps me up some nights...
Ready for another awesome week in the box!
PS--just looked up my PR for front squats. Recorded 125x2 on November 19th of last year. Boy does that feel good.
3 RM front squat
Top Load: 3x120
2x125 (I wussed out on the third, but I totally had it)
Then
Bottom to Bottom Tabata
:20 work :10 rest in the BOTTOM SQUAT position
Record lowest # of reps=9
After last bottom hold...
Run 1 mile: 8:37 boy were the legs wobbly.
I could have pushed the mile run much much harder, but it was dark--pitch black along the river and I ran with someone who hadn't run the loop before. Front squats felt awesome even after BSQ's on Tuesday. Tabata with a hold at the bottom was an evil evil twist! I should have done better on these, but the leg endurance is still coming back. Wednesday and Thursday life totally got away from me and I didn't make it to the box....one was a planned rest day, but the other, well, let's just say apartment living keeps me up some nights...
Ready for another awesome week in the box!
PS--just looked up my PR for front squats. Recorded 125x2 on November 19th of last year. Boy does that feel good.
Tuesday, September 21, 2010
Front Squats and Run
After 2 weeks of being under the weather, I'm back in the gym. I'm feeling really weak and everything is really hard.
Monday:
Front squat x3
75, 85, 95, 105, 105, 115(2)
This was a weak effort, but you got to start somewhere. I should have had 115 for 3 but the form fell on rep #2 and I wasn't sure how to correct it so instead of screwing with my back, I called it a day. Conditioning was row intervals:
500m-2:09
400m-1:47
300m-i forget
200m-1:17
100m-:50
Rest 2-3 minutes between intervals. Was chatting with Jason and we think the rowers are a bit off and not cleaned/maintained since both our rowing times of late have been quite slow. I was fairly happy with the effort.
Tuesday:
4.5mile trail run
Have to get back out there. I tried running on Sunday and nearly had an asthma attack. Not cool. Trying to build up to another 7miler. The legs are sluggish and my cardio since being sick is just not there. So this week is several attempts and shorter runs just to stay conditioned.
Monday:
Front squat x3
75, 85, 95, 105, 105, 115(2)
This was a weak effort, but you got to start somewhere. I should have had 115 for 3 but the form fell on rep #2 and I wasn't sure how to correct it so instead of screwing with my back, I called it a day. Conditioning was row intervals:
500m-2:09
400m-1:47
300m-i forget
200m-1:17
100m-:50
Rest 2-3 minutes between intervals. Was chatting with Jason and we think the rowers are a bit off and not cleaned/maintained since both our rowing times of late have been quite slow. I was fairly happy with the effort.
Tuesday:
4.5mile trail run
Have to get back out there. I tried running on Sunday and nearly had an asthma attack. Not cool. Trying to build up to another 7miler. The legs are sluggish and my cardio since being sick is just not there. So this week is several attempts and shorter runs just to stay conditioned.
Friday, June 25, 2010
The BEAR
Is a bear! Did the bear complex this morning and boy was it harder than it looked. Maybe not, maybe it is just because I haven't picked up a barbell in over four weeks. 4 weeks! Can you believe it? I felt so weak as I did a few warmup up rounds with the bar. It felt heavy. Uh oh!
Since it felt heavy early and I realized I hadn't lifted in weeks I decided not to push it too hard and do something stupid and hurt myself. My attempts looked like this:
5 Rounds, One round=7 sets of clean, front squat, push press, back squat, push press
Round 1: 45#
Round 2: 55#
Round 3: 60#
Round 4: 60#
Round 5: 60#
Wimpy? Yes. Hard? yep. I'll take it. I wanted to drop down in my last round, but I powered though. I had no adreniline or competition or anything pushing me so it was done with a bit of rest too. I would love to do with a partner or something and in top shape.
All the fries and beer and desserts of late are wreaking their havoc, but after the 4th of July, hopefully life will return to normal and I can get on a schedule. July and August will include lots of swimming and biking. My triathlon is 10 weeks away!!! The Army 10 miler is just 4 months away---time to get SERIOUS again!
Since it felt heavy early and I realized I hadn't lifted in weeks I decided not to push it too hard and do something stupid and hurt myself. My attempts looked like this:
5 Rounds, One round=7 sets of clean, front squat, push press, back squat, push press
Round 1: 45#
Round 2: 55#
Round 3: 60#
Round 4: 60#
Round 5: 60#
Wimpy? Yes. Hard? yep. I'll take it. I wanted to drop down in my last round, but I powered though. I had no adreniline or competition or anything pushing me so it was done with a bit of rest too. I would love to do with a partner or something and in top shape.
All the fries and beer and desserts of late are wreaking their havoc, but after the 4th of July, hopefully life will return to normal and I can get on a schedule. July and August will include lots of swimming and biking. My triathlon is 10 weeks away!!! The Army 10 miler is just 4 months away---time to get SERIOUS again!
Wednesday, November 18, 2009
Snatch and Front Squat
Totally behind on posts. Life is seriously chaotic. I swear that having Chip home and Crossfit is the only thing keeping me sane.
Monday
WOD
Snatch 1x1x1x1
Top Load: 75 (tied PR)
No new PR. Sad. But, we had some progress on form. Jerry said I had an awesome pull from the floor, I just had a little trouble keeping stable getting it overhead and that whole dive under the bar thing still baffles me. I get it in my head, but my body won't follow direction. That's ok. The pull from the floor was where it was at. He took video and slowed it to me slow motion. Holy moly....can't wait to do a max clean! I will so get my 100#. Sad I had to miss Saturday's WOD. Dialing in on the form was great today. who cares about a snatch PR...
Tuesday
Sick with head cold. Metcon was not happening
Wednesday
Front Squat
2x2x2x2x2x
Top Load: 125 (PR)
I guess this was a new PR/benchmark. Couldn't for the life of me figure out if I'd done a 1x max front squat. I always do back squats! Anyways, felt great today. Its always fun to find a new max effort. I took 2 attempts to get this and I barely got out of the second squat, but hey, I fought it hard. Solid effort. I was having more fun watching my uber strong husband lift next to me--I was kind of distracted... Mad squat effort today for him. 215# for 2x, 225# for 1x. And he made it look effortless.
Monday
WOD
Snatch 1x1x1x1
Top Load: 75 (tied PR)
No new PR. Sad. But, we had some progress on form. Jerry said I had an awesome pull from the floor, I just had a little trouble keeping stable getting it overhead and that whole dive under the bar thing still baffles me. I get it in my head, but my body won't follow direction. That's ok. The pull from the floor was where it was at. He took video and slowed it to me slow motion. Holy moly....can't wait to do a max clean! I will so get my 100#. Sad I had to miss Saturday's WOD. Dialing in on the form was great today. who cares about a snatch PR...
Tuesday
Sick with head cold. Metcon was not happening
Wednesday
Front Squat
2x2x2x2x2x
Top Load: 125 (PR)
I guess this was a new PR/benchmark. Couldn't for the life of me figure out if I'd done a 1x max front squat. I always do back squats! Anyways, felt great today. Its always fun to find a new max effort. I took 2 attempts to get this and I barely got out of the second squat, but hey, I fought it hard. Solid effort. I was having more fun watching my uber strong husband lift next to me--I was kind of distracted... Mad squat effort today for him. 215# for 2x, 225# for 1x. And he made it look effortless.
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