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Sunday
Dec132009

Front Squat

1-1-1-1-1
L1 5x5 Sets Across/L2 Max Effort

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Compare to (5x1) 7.26.09 and (5x5) 7.9.09

Warm-up
3 Rounds NFT:

8 Goblet Squats (Tempo: 3-2-1)
16 PVC Sit-ups
:30s Side Plank (each Side)

4180897282_cf1212dd0a_b
Steph represents in Jersey

Thank you to Team SBK for all their hard work leading up to and through this weekend's Winter Challenge!

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Reader Comments (22)

Anyone interested visiting Brooklyn Boulders tomorrow night? I'm keen to try it out.
December 14, 2009 | Unregistered CommenterSamir Chopra
That photo is fantastic.
December 14, 2009 | Unregistered CommenterTam
Fantastic photo indeed.

That's the burpee nazi in the backround! She had it in for you, Steph!
December 14, 2009 | Unregistered CommenterFox
fox - i know!!! she hated me. some rounds i ended up doing 9-10 burpees bc she wasn't counting mine as legit. i blame it on a small chest.

in all seriousness though, i'd like to get some push up and burpee coaching bc it was really frustrating. i honestly didn't know how i could get any lower to the ground without chipping a tooth.



December 14, 2009 | Unregistered Commenterstephaniep
Hey Steph -- your burpees looked pretty legit to me, and honestly you need your teeth.

On the bright side, you didn't get the "counter" who was texting on his phone and making people do extra rounds...

The entire photo set is online here: http://bit.ly/6LVgxd

If you just want to see SBK folks rocking out, check it here: http://bit.ly/5HqwFw

Still a little congested, hope to make it in for front squat action.
December 14, 2009 | Unregistered CommenterDan Rx'd
Thanks Dan for sharing the photos. Hope you're feeling better.
December 14, 2009 | Unregistered CommenterJoe
I'm very late to posting my Hoboken results. Looking forward to checking out the pics, Dan!

WOD 1 (7x - 5 C/J, 7 Burpees)Rx'ed - 7:18WOD 2 (AMRAP 10min 10pushups, 20 sq)11 rds + 4 push-upsWOD 3 (1500m Row)6:11

Fun day! Great efforts and support from all of SBK!!
December 14, 2009 | Unregistered CommenterAnne W.
45x565x595x5115x5135x4145x3155x3165x3

Probably a little reckless today in going a little heavy (for me). mea culpa. Promise to be more cautious from here on in.
December 14, 2009 | Unregistered CommenterSamir Chopra
45x5, 65x5, 95x5, 115x5 (warmup)135x5x5

kept it pretty conservative again. dont really need any set backs AT ALL. besides i think i need to rework my squats entirely. fun times with gabe and samir.
December 14, 2009 | Unregistered Commentercloyde
what is the best recipe for quad recovery after two days of skiing, including learning how to tele?

front squats!

awesome.

good fun lifting with tom today, good work getting your form better, it was looking good.

my day was successful but I didn't push crazy hard, made small jumps

(45x5, 95x5, 135x3)

185/215/220pr/225pr/230pr



December 14, 2009 | Unregistered CommenterSameer Parekh
WU 45x5, 65x5

115x5, 105x5x4

Mobility class kicked my ass. Chris J. and I almost fell asleep at dinner.
December 14, 2009 | Unregistered CommenterPeter
Warm up: 45-5 75-5 95-5WOD (sets across): 135-5 125-5-4
December 14, 2009 | Unregistered CommenterJoe
Front Squats 5x1 Max Effort

WU45x5135x5185x3

Work Set225x1275x1295x1315x1335xFail

315# was a little shaky because I stepped on an uneven part of the floor and I lost my footing. 335# got me lost in the hole and I bailed. I need to work on a more explosive upward drive.
December 14, 2009 | Unregistered CommenterPaulie T-Shirts
Great lifting with Laurel & Sarah. Thank you Jeremy for encouraging me to go heavy. I'm not sure about standing up tomorrow, but it was good. I really learned how to deal with heavy and tired and try to hold onto form.

(45x5, 75x5, 95x3) 120x5 x5



Anne, congrats on the strong showing at Hoboken!! So sad to have missed it.
December 14, 2009 | Unregistered CommenterCharlotte
5x5 sets across at 115#. Nothing worth writing home about, but a decent effort.

I've been doing CF twice a week since April, and this is only my second or third squat WOD. Not sure how I keep missing them.
December 14, 2009 | Unregistered CommenterMatt U.
Liked the warm up.

Front squats 5x1. Warmed up with 45x5, 135x3, 185x1, 205x1.

Work: 215, 225, 230, 235(PR), 240F. Basically all of these were PR's because my 3RM had surpassed my old 1 rm for front squat.

After played with ring dips. Managed a set of 8 which is a new PR.

Later PR'd on taco eating. 7!



December 14, 2009 | Unregistered CommenterMalcolm
Sets acrossWarm up: (22x5, 22x5, 32x3)Work: 42x5x5

This felt really good. One of my problems with squats is that I sometimes feel "stuck" at the bottom and have a hard time getting back up. Did not feel like that today. Now I'm just tired and achy and glad for a rest tomorrow.
December 14, 2009 | Unregistered CommenterSteph "Snip" W
21/15/9 burpee-box jump thingies, 8:34
December 14, 2009 | Unregistered Commenterfeldstorm
Still coughing up what remains of my lungs. Can't sleep, may as well log my results:

275(PR)295(f)295(f)285(f)285(f)

Had a good time lifting with Paulie-short-shorts -- he's a monster with these lifts! Thanks for all the encouragement, today was just not my day.

Am heading back to bed, g'night everyone.
December 14, 2009 | Unregistered CommenterDan Rx'd
FSQ: (45x5, 75x5, 95x3)115x3, 125x3, 135x3, 145x3 (pr), 155x1

DL: (65x5, 95x5, 125x3)155x3, 175x3, 195x3 - matched old PR.

Felt great lifting today. Had missed the deadlifts on Saturday so did some as a makeup.



December 15, 2009 | Unregistered CommenterLaurel
Front Squats

(22x5, 32x5, 42x5)Sets across: 70x5x5

Like Matt U., this was only the second time I've caught a front squat day.
December 15, 2009 | Unregistered CommenterBecca
yesterday i wasn't really feeling front squats so did a little goat wod.

wu: 2k row increasing my stroke rating every 500m. 8:44

my goat3 rounds40 double unders20 kb swings (1 pood)10 k2e

14:19

first round i messed up and did 60 double unders. whoops. i still feel like they come together more later in the wod. my last round of 40 was 15,10,5,3,7 or something like that... while my first 2 rounds were 3,4,maybe 2,etc. and usually had to do single-double-single-double...

kb swings and k2e just suck. period.



December 15, 2009 | Unregistered Commenterstephaniep

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