Front Squats

Front Squats 07/14/10 from Jesse Hickey on Vimeo.

Good Birthday week.

FRIDAY: Daniel as RX'd

50 pull ups

400 meter run

95lb thruster, 21 reps

800 meter run

95lb thruster, 21 reps

400 meter run

50 pull ups

Time: 19:54

Holy crap I really liked that one. I thought my time was going to be 26 min but I guess I'm better then I thought I was.

THURSDAY: Diane

21-15-9 reps of

225lb deadlift

Handstand pushups

Time: 10:35

Birthday WOD by the way.

WEDNESDAY: Rest day

TUESDAY: Front squats

warm up

5-4-3-2-1

45-65-95-115-135

work set

3-3-3-3-3

155-185-195-205-215

MONDAY: Annie (modified)

50-40-30-20-10

Double unders (I'm not good at double unders so I doubled singles)

sit ups

Time: 8:34

Death by Pull ups and Front Squats

FRIDAY: Front Squats

warm up

5-4-3-2-1

45-135-155-185-205

work set

1-1-1-1-1-1-1

215-225-230-235-240-245-250

THURSDAY: Death by pull ups

Made it to 14 rounds and my hands are tore up. Felt pretty good though. Everyone always says "OH MY GOD!!! WHY DON'T YOU WEAR GLOVES?!?!?!" To which I reply "I only wear gloves when I kill people." (slowly puts on gloves)

Sweet 2 PR's

Front squats

Warm up set

5-4-3-2-1

45-135-185-205-215

Work set

3-3-3-3-3

215-220-225-230PR-240PR

There's an old man that lives across the street from my brothers house that watches me everytime I work out since i leave the garage door open. I think I scare him.

I like Front Squats

warm up 5-4-3-2-1
45-135-185-195-205

work set 3x5
215-220-225
Power clean

warm up 3-2-1
135-165-185
work set 3x5
185-190 wasn't feeling the third set so i stopped at 2 sets

New PR

Front Squat

warm up
5-4-3-2-1
45-135-185-205-225
work set
3x5
225PR-205-210

Power Clean
warm up
3-2-1
135-155-185
work set
3x5 skipped this due to my back being jacked.

First front squat max

Front squat

warm up
5-4-3-2-1
45-135-205-215-225
work set
1-1-1
235PR-245PR-255PR-265PR-275PR

As you can see I've never tried to see what my one rep max is for front squats but I'll take the 5 PR's since I've never front squatted that much before. Here's a couple of vids.

255lbs Front squat

You can tell when I'm telling myself to push out my knees. I need to do it sooner though you can tell I'm starting to get close to my max.



275lb Front Squat

Oh my god that was a slow ass squat. It felt as weird as it looked. I stopped there for good reasons.

My Nephew is Loving CrossFit, so here's him doing 115lbs.

Grayson

Finally

Front Squat

warm up 5-4-3-2-1
45-135-165-185-205
work set
3x3
210-215-225PR
Finally got a body weight front squat. It was easier then i thought it'd be, so i should have loaded the bar with more weight.

metcon

5 rounds for time of:

15 kb swings, 24kg or heavier (used a 20kg because that's the heaviest i have)
15 walking lounge alternating with 24 kg or heavier weight in arm

time- 7:16

Captain America

Front Squat

warm up
5-4-3-2-1
45-135-165-185-195
work set
3x5
205-210-215PR
Using a rack is about 10 times better then cleaning the weight from the ground. That's a given though

metcon

Hill Hell
My knee felt weird after the squats so i took it easy and only ran 200 meters instead of 400.
time-10:11
The sad part is Zombie still beat me and he did the full Metcon. Go figure, Captain America.

Hows the front squat?

Front Squat

warm up
5-4-3-2-1
45-135-185-190-195

work set
3x5

200lbs


205lbs


210lbs PR!!!

Metcon

21-15-9 of
hang clean 70-80% of front squat
box jumps 20"

I did about 70% which was 155 but dude... I couldn't hang clean to save my life. I did full cleans, I think I was just tired from cleaning all the front squat weight from the ground.
Since my fat vest and i destroyed the 20" box jump i used a 15".

time-11:24

That Metcon was a awesome/painful. I liked it.

Old School

Front Squat

warm up
5-4-3-2-1
45-135-155-175-190

work set
3x5
195-200-205PR (that felt good)

Metcon

"I'm up...He sees me...I'm down" 100 burpees with sprinting

I only did 60 because I thought this was going to take forever. I was wrong, but I think time stood still.
time-6:04

Next time I'll do 100, they still sucked but were awesome. Made me remember I used to have to do this in full combat gear with a medbag.

Back in 2005 with a confiscated AK

Need a RACK!!!!!!

Front Squat

warm up set 5-4-3-2-1
45-135-155-185-190

work set
3x5
195-200-190 (i did that one weird)

find your back squat 12 rep max by doing 6-9-12
no GD RACK!!!!!!!!

metcon
Heavy Half(HH) Cindy

Complete as many rounds in 10 minutes with old interceptor vest as you can of:
5 Pull-ups
10 Push-ups
15 Squats

9 rounds + 2 pull ups

Did I mention I need a rack? My brother had a look on his face that is hard to describe when I brought in the vest we had to wear for the metcon. It looked something like this.

Muscle up struggle

STRENGTH BIAS

Front squat 3 x 5
190-195-200PR

Metcon (aim for less than 15 minutes)

5 Rounds for time:
5 x Dumbbell Thruster (subbed 20kg kettlebells)
5 x Muscle Ups

time: 8:34

used Wolfman's advise and did muscle ups from a half squat since nothing in the neighborhood is tall enough for me to get a proper muscle up with.

Jello legs

STRENGTH BIAS

Front Squat 3 x 5

185-190-195# (pushed it hard no doubt that is my 5 rep max.)

Metcon - less than 10 min

"Helen"
Three rounds for time:
Run 400 meters
20kg Kettlebell x 21 swings
12 Pull-ups

time-11:33
suppose to try to make this in under 10 min but my legs were Jello.