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Wednesday
Jun302010

Front Squat

3-3-3
(5/8) Sets Across

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compare to 6.26.10

3 attempts at:
500m Row

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doubles
David M and Ariel K

World Class Fitness in 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman,  CrossFit Founder

Reader Comments (18)

How active is hip flexor involvement in front squats? messed one up last night on lunges. was fine for power snatches, but strained walking today, not sure how much of a factor they play in front squats.
June 30, 2010 | Unregistered CommenterJim
did this one yesterday morning...FS (3): (45, 95, 135, 185x1) 190x3x3Last rep in the second set was a little short. Maybe another couple warm-up sets would help--the last set felt the best for sure.

500m rows:1:39.5 (tied PR)1:50.1 (melt down in the middle)1:42.5 (better)I should do more of this kind of thing.
June 30, 2010 | Unregistered Commenterkatie
Oh yeah Margie! I feel some crossfit hip hop comin' on. "That's jammin'!"
June 30, 2010 | Unregistered CommenterDEB
Did this yesterday afternoon at open gym. Hadn't front squatted since March 7, when I did 5x3 ending at 130. This time: (45x5, 65x3, 95x3, 115x1) 125x3, 130x3x2. Felt pretty good going up, just a little elbow collapse.

Didn't have time for all 3 attempts at 500m--had to run get Linus at daycare.148.5153.5Ugly, ugly, ugly. Like Katie, I should do this kind of thing more often.
June 30, 2010 | Unregistered CommenterCharlotte
@ Jim

Squats are a hip extension exercise so the hip flexors should be relatively inactive. Still, virtually every muscle is active to some extent during some portion of the squat, (probably why we squat 2X per week). I would guess hip flexors are somewhat active to stabilize you while standing upright at the beginning and end of the movement.

As long as you are not so sore that you can't extend your hip to stand upright, you can probably squat. Once you do, you'll have new expertise on what your hip flexors do because you'll really feel it every time they fire.
June 30, 2010 | Unregistered CommenterWillie
@Margie That video is hilarious! I was rolling on the floor when Regan emailed it to me. Tragically and ironically, "TJ" died of a speedball overdose shortly after filming.
June 30, 2010 | Unregistered CommenterSnip
Jim,

You've got about 8 muscles that contribute to hip flexion, one of which is your rectus femoris. Rec Fem works double duty as a hip flexor and as a knee extensor. When you stand up from the bottom of the squat, your rectus femoris will be turned on. If your agitation is in said muscle, you may experience some pain today.

It's hard to tell whats going just based on the post. Come in today and we'll see how squatting feels and if it's bothersome we'll work around it.
June 30, 2010 | Unregistered CommenterDavid Osorio
@Snip, it was the 8 ball coupled with the fumes from his home acid wash kit that did him in.

In other news, my taking of Collette's nose-to-floor push up challenge has been somewhat hampered by the fact that, in my house, every third one is nose-to-cat...

(That's my way of saying you all will see me again soon). ;)

Ps hugs and good thoughts to Jenna and Catastrophe today, Beef and I love you both.
June 30, 2010 | Unregistered CommenterRegan
Squatted yesterday

185, 185, 190

Will miss Saturday unless I can find a place back home with a bar and some bumpers thatll just let me come do my own thing.



149, 143, 148.6

Didnt really go all out on these (except maybe round 2).
June 30, 2010 | Unregistered CommenterShawnS
FSQ190x3x3

Been pretty inactive so I rowed an easy post-squat 1k (4:00) instead of the 3x500m repeats.

Felt good to be back in the gym. See you all tonight!
June 30, 2010 | Unregistered CommenterFox
@Snip, @Regan- was TJ the one with the mullet? He was hot! The price of fame I guess.
June 30, 2010 | Unregistered CommenterDEB
@Deb yeah, he was, back in the day there was no hotter look than "low rent Mario Lopez"
June 30, 2010 | Unregistered CommenterRegan
Weighted warm-up jog did not feel good. Haven't run or done much cardio in probably a full month.

FSQ(33x3, 53x5, 73x5), 83x3x3Warm up was very light. sets at 83 felt medium-hard. It's been a while!

ROW: 202.2, 205.3, 204.4Consistent, but brutal.
June 30, 2010 | Unregistered CommenterWhit
Glad I went

FSQ215x3

Row around 137, 143, 147 . Brutal.
June 30, 2010 | Unregistered CommenterJR
Front Squat(45x5, 75x5, 90x3, 100x1)105x3x3 (3 rep PR)

500m Row2:01.9, 2:10.9, 2:11.8
July 1, 2010 | Unregistered CommenterBecca
FSQ200x3x3

subbed 400m runs (embarrasing1:41.31:481:51.1
July 1, 2010 | Unregistered Commentergabrus
FSQ 185x3x3

500m row: 131.0, 139.0, 139.0
July 1, 2010 | Unregistered CommenterBjorn

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