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Monday
Aug112008

Front Squat

3-3-3-3-3

Post loads to comments.

Accessory work:
3 Rounds of: Max ring push-ups, Rest 3 minutes
Windmills 3x8


IMG_3264_1IMG_3326
Colette gets primal.

I wanted to thank everyone who has signed up for our Fight Gone Bad Charity Event! We created the FGB home page so that you can easily direct friends and family to an overview of the program as well as a direct link to your personal profile.  Whoever raises the most money will receive a complimentary personal training session to prepare for the event!

Reader Comments (19)

Anyone can scale up the ring push-ups by adding 1 (or 2) weighted vests. If you don't have strict push-ups we can work leverage push-ups or even bench press.

Have fun with the windmills, if a 40lb dumbbell is too light then load up a barbell.

Rob M is killing on the FGB donations front!

Great to be back home, i'm looking forward to seeing everyone tonight
August 11, 2008 | Unregistered CommenterDavid Osorio
Boston was a great time. Aimee and Greg are really thorough instructors.

Looking forward to seeing you all tonight.

By the way - what burpee day is it? I think I might join in now before there are too many make-ups.
August 11, 2008 | Unregistered CommenterMargie
Some of you might find this interesting.

I'd mentioned to a few of you that several years ago I was really out of shape, never having exercised and because of years of seriously awful eating habits. Well, in late 2004, I went to visit my family in California where a picture was taken of me with my family and I found the picture so embarrassing that it woke me up. When I got back to NY, with my brothers long distance help and encouragement, I joined a gym, changed my diet, and basically just started giving a damn.

Well, yesterday, while importing photos from an old hard drive, I found the picture. This is (from L to R) my half-brother, my step-father, my brother and myself, looking bloated and unhealthy. You can't really see the extent of the gut, but I think the neck and face speak volumes.

http://www.erikkelly.com/self_portrait/2004.jpg

I'm glad those days are done, that I've learned to take health seriously, that I've met such great people to learn from and workout with. That picture still sickens me, but I also realize that it's one of the most important pictures taken of me, for it woke me up and I'm just thankful that the me in that picture isn't the me who is now typing this.
August 11, 2008 | Unregistered CommenterErik K.
David thanks for the shout out and if anyone wants to donate to the cause you can access my personal page here.

https://www.kintera.org/faf/donorReg/donorPledge.asp?ievent=275345&supid=228457938

What? It's worth a shot and it's for a good cause.

Erik that is some change. Congratulations.

Margie Burpee day 9.
August 11, 2008 | Unregistered CommenterRob M.
Margie, I believe we're day 9 on the burpees. I've fallen behind and will be making up days 4-8 today.

I also made a little challenge counter for the google personalized home page (requires a google account):

http://tinyurl.com/5chuas
August 11, 2008 | Unregistered CommenterAdam
off to a company party tonight. hopped in gym and took it easy today

wu: 3 rounds of kb swings(20), push ups(10), pull ups(5,6,4)

5 sets of 555# press

5 sets of 1055# front squat

17 burpees (yesterday's 8 and today's 9)

Erik - you look great! Congrats man!

August 11, 2008 | Unregistered Commenterstephanie
Erik-- that is great, congrats. I wasn't clear what Juliana was talking about earlier today and now I see. Great work!

today:105/115/125/135/145 front squats17/14/12 pushupswm, 3x8 10#

9 burpees
August 11, 2008 | Unregistered CommenterSameer Parekh
surprisingly fun workout

front squat: 155/135/135/135/155 - didn't feel great so i focused on form, timing and breathing. if i don't nail technique on squats it tends to hurt my right hip flexor.

ring pushups: 23/17/15 - never done these before, i like them a lot. greater range of motion than regular pushups.

windmills: 25/25/30 - these are fun

re-bought into burpees at 45 today

also, FIRST MUSCLE-UP EVER!!!1 couldn't get the second, but i'm blaming that on max effort ring pushups. i'll be looking to some every workout from now on.

congrats to kevin on what he thinks was his first muscle up, and mike on nearly getting one.
August 11, 2008 | Unregistered CommenterAdam
Ahhhhh, back at home. Sigh. Nice to see the boys - or some of them anyway. And nice to see some new faces!

FSQ100,105,107,110,115Ring pushups7,7,8Windmills25,25,30#

Really solid work today Mike! I bet you can squat more than 145. Which is important to know. Because if you can't quantify, what's the point?

Adam, thanks for the burpee counter and CONGRATS!!!! I wish I'd seen the whole thing, but I'm glad I saw the final pose at least.

Erik, thanks for posting that photo. You should be damned proud of yourself. You've gotten yourself into fantastic shape, but most importantly you made a life altering commitment to yourself. That kind of tenacity is admirable.
August 11, 2008 | Unregistered CommenterMargie
Ahhhhh, back at home. Sigh. Nice to see the boys - or some of them anyway. And nice to see some new faces!

FSQ100,105,107,110,115Ring pushups7,7,8Windmills25,25,30#

Really solid work today Mike! I bet you can squat more than 145. Which is important to know. Because if you can't quantify, what's the point?

Adam, thanks for the burpee counter and CONGRATS!!!! I wish I'd seen the whole thing, but I'm glad I saw the final pose at least.

Erik, thanks for posting that photo. You should be damned proud of yourself. You've gotten yourself into fantastic shape, but most importantly you made a life altering commitment to yourself. That kind of tenacity is admirable.
August 11, 2008 | Unregistered CommenterMargie
sorry for the double post!

Also - bought into the burpee challenge with 45 today.
August 11, 2008 | Unregistered CommenterMargie
Front Squat:185x3225x3250x3255x3 (PR)260x2

Pissed I lost that last one, I got out of the hole but my back angle closed too much on the way up.

Ring Pushups: 34/25/20

Windmills 40#/45#/45#

Last two sets were with an unweighted bar.



August 11, 2008 | Unregistered CommenterJeremy
Front Squats:100x3110x3125x3130x3140x3145x3Ring push-ups?/12/9Windwills25/30/40

I bought into the burpee challenge today too, so...ya know.

congrats to adam on the muscle upcongrats to jeremy on his consistenly maintained beard

for breakfast I ate my own foot
August 11, 2008 | Unregistered CommenterMike
Great work everyone. Glad to be back!

21, 23, 13

40# windmillsdid extra set for noticeably weaker left arm w/ 16kg KB

Caught up on my burpees

Way to go on that super smooth muscle-up Adam!

Mike, thanks for making me choke w/ laughter
August 11, 2008 | Unregistered CommenterShane
Woke up to find nbcolympics.com doing live feeds of the men's 69kg snatch. These guys are pulling weights of over 340 pounds. Work should be optional during the olympic games.

Last nights front squats (if I remember correctly)

Front squats:155 x3175 x3 x2185 x 2 (failed on 3rd)175 x 2 (failed on 3rd)155 x 3

Ring push-ups:22, 18, 15

Thanks for the comments about the pic. Looking at it, it doesn't even seem like it's me. In fact, there's really no good reason why it ever was. I'm just glad I woke up and put things right.

A guy from china just nailed 158 kg. I've got to get ready for work, ugh.
August 12, 2008 | Unregistered CommenterErik K.
Hey ya'll - been out of town past two weekends. Unfortunately, I now have the worst neck / upper back strain ever. Or a pinched nerve--regardless, I can't turn my head to the right without sharp pain. I honestly don't know how I got it, but a cheap Chinese massage from a random place in the East Village made it 10 times worse.

Any ideas/recommendations?
August 12, 2008 | Unregistered CommenterChris H
My small village WOD:100 Push Ups100 Squats100 Sit Ups(I didn't stop the time.)

Plus 10 burpees for challenge.

Chris, I don't know how serious your pain is, however I'd recommend from my own experience hot bath tub sessions followed by some stretching. That could help as long as it is no heavy injury.

Erik, many thanks for sharing this inspiring photo. Your metamorphosis is absolutely impressive.
August 12, 2008 | Unregistered CommenterAndy
Front Squats3x5

95115135135145

Kept weight low and focused on form, especially on my hip flexiblity. Tried to hold weight at the bottom before my hips turn in to get a real good stretch in there.
August 12, 2008 | Unregistered CommenterKent
David,Thanks so much for letting me join you Monday. The hospitality was completely Southern. You, Maggie, Adam and the crew were super nice! You have certainly found a great place for your gym. Best of luck with everything.

Adam, great job on the 1st muscle up! I had to join you!

Not sure on the squat cycle, something like:

135205225245x2 Failed on 3225

Ring Push ups 28/22/13
August 14, 2008 | Unregistered CommenterKevin Haynes

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