Tag Archive for front squat

2014 – Workout #29

Todays warmup was not and is not my jam….  Everything about it I’m bad at / or hurts.  Doubles, not great at them and being distracted today did not help. Then we did bridge ups, pike sit-ups and wall squats.  I focused on the wall squats and stretching.  I am not great at pike situps… I can’t touch my toes over my head.

For the skill we were to work on front squats.  I got my lifting shoes on and I didn’t expect much. Jason came over asked me “if it was a heavy lifting day” I said no.  He then gave me some good tips (I think) on my injury. And I was just doing some sets.  Started at 45, felt ok.  Got on some 135, couple sets.  Front squats absolutely wreck my wrists.  I got up and did a 165 set of 5 then a 185 set of 5 then set of 3 and Suddenly I started feeling great.  I got in at a 205, at 3 reps 215 couple sets of 2 then set up and went 235 and set of two and then added 30lbs 265 for a set of three and it felt great.

Overall some tightness, and some pain but over all I felt good.

Lets workout.

Workout of the Day
Front Squat
Find your 3 rep max.
2 Sec Pause at bottom
10 Min AMRAP
3-6-9-12 (if you get done start at 3)
Front Squat 135/95
Push Press 135/95

OK I want to do well on this.  I want to get 90, so I am going to go pretty hard.  The first two sets I crush pretty good, and I want to beat everyone in the room, I am going to push hard through these next sets…  TO my surprise I went through all of the 9th set unbroken too, I couldn’t believe it…  In my head I was going to stop but I didn’t

The 12 set was pretty hard, I really wanted to do better at it but I broke up the push presses into four sets of 3.. My shoulders were burning…  The burpees murdered me…

Some good things, I squat clean every first rep.  I do not ever drop the bar before doing some push press.  I was way over my goal.
Some bad things, I rested like 30 seconds after finishing the set of 3 on the second set.

For the first time in a very long time I felt absolutely great about my workout today.  I left feeling awesome. The thing about crossfit, its this roller coaster ride some days its up some days its down.  A friend was telling me about a blog she follows and it said it reminded her of me.  And the big key was showing up. And its true, I show up.  When the coach says to do something I do it, when they give fine little pointers and see things I don’t I really try to listen. That makes days like today feel so good. Just one thing missing…  But over all I feel really good about today, and myself.  I’m sure tomorrow will crush me.

My Score: 106


2014 – Workout #20

Butt camp Saturday Morning.  I am pretty excited because I get to workout with some of my favorite people.  Brent was there, he’s gonna workout with me!  (or is he?) Jake is there, Whitney and some new friends this is going to be a great day.

So it looks a little confusing but it isn’t. We really go to each section do each of the exercises in a 3-6-9-12-15-18 rep scheme. Your score is the highest rep total that you finished.  4 minutes each station

So Brent was feeling sick, so I was Hans.  Luckily Pat decided to workout with me, is this a good thing?  Its good and bad, Pat (and Brent) are both better than me. Pat’s a coach and I want to do well for him, and all my friends are there and I want to do well…. so much stress just to workout.

First section for me is front squats and I did pretty good actually they felt great. And we got through the 12’s. Next up was the deads, at 225 these are actually pretty awesome. Felt great and got tired doing them.  Need to do more high rep dead lifts. Got 12. The KB jump lunge was hard, I got through the 12s but it was NOT easy. Next up wall balls and I’m running out of gas.  These wall balls are doing work to me…  I get through the 12s knowing it sacrifices the next station – where I only get 9.

I tried to watch my new friends workout and did make a couple adjustments for them and wanted to make sure they were doing things right. They did great!

My Score is 12 on all except last station of rowing we got 9. Couldn’t get the burpees done. And I was very tired. I did comp weight on all things except KB did the blue.




2014 – Workout #2

For my split jerk I was did something like


My wrists were hurting and I was tired.  I had a few good reps considering I haven’t done this lift in over 8 months, maybe more.


Workout of the Day
Split Jerk
Find your 4 rep max.
10 Minute AMRAP
4 Front Squat (95/65)
6 Bar Facing Burpee
8 Hang Clean (95/65)
10 Pull-Up

I was able to finish 3 rounds + 5 Bar facing burpees


2013 – Workout #93

Tonight at SISU

Pretty standard / normal warmup and then right into a fun workout.

Workout of the Day
Air Force
4 Burpees
20 Thurster (95/65)
20 Sumo Deadlift High Pull
20 Over Head Squats
20 Front Squat
EMOM 4 Burpees

I don’t know how everyone else feels about these EMOM (every minute on the minute) but they are like a massive distraction.  They make everything harder.  But at the same time is a defined breakup of the work.  Its also a deadline to push for every minute.

The obvious part that held me up the most were the over head squats.  I’m just not all that strong with them.  I believe this to be a hip issue.  I just dont’ feel stable when my hands locked out over head.

I felt like this workout went well.  At first trying to keep up with brent, but he smoked me once he got to the OHS.  I felt my thrusters were great, and my front squats were strong!

My time 7:54



2013 – Workout #76

Wednesday night with Pat at SISU

Warmup finally included some mobility which I love it when they do that.  So some wall sits (hip mobility) some nice slow lunges and squats good chit chat while doing it.  Then some quad rolling, and then some pushups with hand twisting.

Workout of the Day
Front Squat
Find your 1 rep max.
Tabata Front Squat (4 mins 20 sec on 10 sec off)
Lowest number is your score

Then we started up on some front squats.  I did pretty good at this actually.  A lot better then I had initially thought I would.  I think I can attribute that to the mobility to start the workout and a rest day and getting my diet under control after a bad few meals.

My sets looked like this:
45×10 – 85×8 – 135×6 – 165×4 – 185×2 – 225×1 – 225×1 – 255×1 – 275×1 – 295×1

I did put on 315 but I took it off the rack and my dang wrists were just killing me. So I just put it back on the rack and setup for the next part.

65lb 4 minute tabata 20 seconds on 20 seconds off.

First round I got 14 then the next three I got 10, then an 11 then two more 10s and the final round I got a 12.  I felt pretty good about the workout but those 10’s could have maybe been a bit higher, but I actually was getting tired!

My Score 10




2013 – Workout #59

Wednesday night with Pat at SISU

The warmup of course included bear crawls.  We did some lunges and pass throughs. That was kinda fun.  And then actually did do somethign fun, headstand work.  This was cool!!!

Then we spent about 10 minutes getting a 2 rep max power clean.  I really wasn’t too focused and to be honest there was a lot of distraction in the gym tonight.  I was able to successfully do 210, I think I could do better.

Workout of the Day
Find your 2 rep max.
Find 2 rep max
15 minute AMRAP
10 Power Clean
10 Front Squat
10 Lateral Burpees

This workout looks like something I could do decent at.  I shouldn’t have too much trouble with the weight and on paper I’m feeling 5 rounds.

Getting into this workout I do set one completely unbroken, and then starting round two I get through the power cleans, and then the front squats hit me like a wall.  Burpees hit me like a slap in the face and I’m struggling.

The next 10 minutes or so I spend trying to survive this workout, its hard.  I’m tired and Spent after just three rounds.  My head is spinning my mind cannot dial in this workout for some reason.  I feel Like I had a good one, but really I feel I could do better.  As for the initial thoughts of the weight being OK.  Well the front squats were hard.

My Score: 105 (4+5B)




2013 – Workout #50

Monday night with Jason at SISU

A warmup with running outside!!!  MY GOSH!  Its been a long time, and it felt great!  I couldn’t believe how much I think I “missed” running outside?!?  Really?!?!?  The overhead squats always give me trouble, I think I need a healthy dose of man the f up.  The bear crawl laps really put a hurt on me too.  I was really tired actually after a couple runs and those crawls and the struggle with the OHS.  Now lets do some PUSH PRESS!  (LOVE IT)

5×5 Push press @ 80 1RM.  My 1RM is around 225 or so.  Thats 180, time to man up and do 185.  The first sets were good then that 90 seconds rest really started to feel shorter and shorter.  I was actually getting pretty tired!  I did finish these and I felt great!  And tired.  Now lets do a workout.

Workout of the Day
Push Press
Find your 5 rep max.
5 rounds 5 Reps
80% 1RM
Rest exactly 90 seconds between
12 Minute AMRAP
6 Front Squat (50%)
8 Box Jump (24/20)

This is something thats going to be pretty rough, those HSPUs are going to be no joke after the push press work.  Front squats are NOT my strong suit.  And heck box jumps well we all know how I feel about box jumps for time.

Lots of people hanging out in that 8-9 range, thats where I want to be.  The first couple rounds looked like I could do it.  But I screwed myself over with a bit too much rest.  I also lost it on set 7 on the fourth handstand push-up, I fell down.  Cost me time, a lot of it.  I was upset.  I didn’t finish the 8 rounds.  I was disappointed.

Some good things:

  • I felt my front squat depth was pretty good for the most part.
  • Strong at the handstand push-ups doing them unbroken and rx
  • Boxjump pace and form was good

My Score: 7 + 1 Box Jump




2013 – Workout #38

Monday at 4:30 with Jason at SISU

Junk Yard dog warmup was pretty difficult with Derek, hes a tall dude and wasn’t shy about having tall arms and sitting up tall.  I’m glad he did it was actually a lot of work and fun.

The planche pushup thing was pretty fun, I didn’t even come close to the right position or anything, but it was good.

Workout of the Day
6 Rounds for Time
9 Deadlift
6 Hanging Power Clean
3 Front Squat

Ok the idea of this was to have the weight be around 85% of the 1RM for the front squat.  I really felt that was aggressive for my ability.  I am worried that I will not be able to complete good reps on the hanging power clean, so I step it down to 70ish % and do 165.  Still going to be one hell of a ride I think.

I’m convinced at this weight I will not drop a single deadlift pull, I am going to do them and get some power cleans in.  I feel this will maximize my effort to energy usage.  Yeah I measure things like that in my head.

I was able to do all six rounds and the deadlift overhand grip all unbroken, that felt good.  I also got at least one hanging clean on every set, most sets two – three.  First set all unbroken.  I would love to be able to do this entire workout with resting only between rounds. That would really feel good.

The last few rounds were tough on the power clean.  I really felt like I chose the right weight.

My Time: 14:22





2013 – Workout #20

Thursday with Jason B at SISU

The warmup I missed a lot of it, I was late for the first time.  I hate that, horrible horrible feeling.  I am hoping that never happens again.  For the time I was there I did a few squats, and I did some mobility stuff for my wrists and shoulders.

For skills we did a heavy front squat,  3 rounds 3 reps.  I only went to 185 on it, I just don’t have the skills yet to attempt more.

The workout:

10 front Squat
10 Burpee

Score = Load x rounds

There were a lot of people in the gym tonight.  Because there was going to be a little friendly competiton after this wod where Jason and Pat and Holli were taking on some lifetime folks.  So Pat and Jason were there and Jason B was coaching.

A few other faces there and I was getting some pressure to do well in this wod. I had some people sending some positive energy my way.  I was nervous.  I am not great at front squats my mobility isn’t great then my form suffers then wrecking myself.  I decided to do 135.

One thing to note on these we were instruted to take it from the floor, which meant every time I put it down it meant another clean, or squat clean if I felt good.  That actually became a good amount of work as the workout went on.

From the first round first rep, this workout was the suck.  Everything in my body is burning.  Yesterdays deadlifts have put some serious hitch in my giddy up. I am mentally focused to get through this shit, I am going to get  6 rounds of this workout.  In the back of my mind I hope for five.  Gosh burpees are hard.

By round three I am wrecked I am feeling insanely tired and I got people watching that I want to impress I am nervous and I want to do well and keep good form and not have a sore back tomorrow.  So many things.

Then it hits me, just a moment of nothing else matters.  I don’t know what came on for tunes or what it was but everything just went into focus mode. I was so tired and so hurting that nothing mattered.  It was time to focus, it was time to get work done and do well.  I quit looking over at who was looking at me, I quit looking at people setting up weights talking and getting ready for their competition  it was all about me and this workout.

I was strangely focused on getting rounds done, getting my work done and thats what I did.  When I hit my 7th round I was beyond tired.  I pushed right through it.  The front squats are murdering my every muscle fiber it felt like, but I just kept going.  With time left I finished the 7 round.  I had some heroic pushes to get through ALL of the 8th round squats, not sure they were all “great” but I did them.  I even got one burpee (I think two but he called time before I clapped)

I collapse, everything hurts, it feels wonderfully painful.  So glad I came tonight.

My Score 1019.25 (135 x 7.55 rounds)





2012 – Workout #128

Monday Night with Jason at SISU

The warmup is kind of hard to explain, and I am having some trouble remembering it but we did some sort of partner type warmup, with one person doing squats while others did some mobility type rounds.  I worked with Colin.

For skills we just did some work on lifting form and going through the transitions between the sets and doing them correctly.  Loaded up the bars and got ready for the workout.

The workout.

Men  –  Women
115      80
95       65

Power Clean 7 – 7 – 7 – 3 – 5
Front Squat 7 – 7 – 5 – 3 – 5
Push Press 7 – 7 – 5 – 3 – 5
Back Squat 7 – 7 – 7 – 3 – 5
Push Press 7 – 7 – 5 – 3 – 5

If you use under the prescribed weights then you work the entire 17 minute cap.

Lets do this.

This workout really is made for me, I should do well at it and I am hoping to pull off say a sub 10 minute workout on this.  I know thats a lofty goal, but I’ve been pushing myself for better times and better workouts.  I am thinking the front squats are going to be my time killer.

Rounds 1 and 2 all unbroken, you can see my round two time was a bit slower, I wish it weren’t but it was.  Turns out my front squats were doing pretty good, it was the all the push presses that are adding up and really killing me.

I am working on my transitions and really focusing on doing all the work I can without stopping.  But that maybe isn’t the best, for rest I need to insert it strategically and save energy during those changes.  An example (Jason gave it too) was power clean into front squat)  What he meant was dropping the weight after the 7th power clean in round 1 would just yield you having to do another one to get it in the front squat position.  The transition from back squat to push press doesn’t cound at a rep in the push press.  Drop it from the back pick it up and do push presses.  I remember all of this while doing it and am saving time.

I do some pretty good rounds, and I do some really good work that I am pretty proud of.  First time in awhile I literally thought I may puke.  I was too tired to just flop down even for fear I would just bonk my head.

Love the feeling of laying on my back and the sweat pooling in my eye sockets and I put my arms towards the ceiling, gasping to get air into my lungs.  Shaking my legs because they dont’ want to sit still…. Does it get any better than this?

My time 10:55 @ 115





Picture of my work: