Christy's XFit Blog
The more I CrossFit, the less I suck.Archive for front squat
WOD #332 – 14 March 2011
W/U: 10 min @ 1 min (3 hangpowersnatch, 3 hollow rock, 3 ring dip (purple))
WOD: Front Squat 3-3-3-3-3
35-65-85-95-95-95-95
Tabata Row (8 rds)
total cal: 47
WOD #324 – 28 February 2011
W/U: run 1 lap, 3x(10 push, 10 sit, 10 pull blue band, 10 med ball clean 8#)
WOD: Front Squat 3-3-3-3-3
35-55-75-95-95-95-95-95
3 Rounds
15 Burpees Unbroken
15 Thrusters Unbroken (95/65) – scaled to 35#
Rest at least 2 minutes or more if needed to go unbroken.
time splits: 1:49, 5:48, 10:03
notes: inadvertanly took a 3 min break between rnd 2 and 3; should have been a 2 min break. first loaded front squats since injury – happy with weight and form and depth. all systems go.
WOD #255 – 11 October 2010
W/U: hamstring stretch, group sprints, wall ball
WOD: Front Squat 1-1-1-1-1
35×5-65×2-95×2-105-115
8 Rounds Each:
Tabata Sit Ups = 85
Tabata Push Ups = 33
total = 118
WOD #251 – 6 October 2010
W/U: group sprints, bar drills, 10 V sits, 10 pushups
WOD: Push Jerk
2-2-2 (60% 1RM) = 55-55-55
2-2-2 (90% 1RM) = 75-75-75
3 Rounds:
1 Min Hang Power Cleans (95/65) – scaled to 55#
1 Min Front Squat (95/65) – scaled to 55#
1 Min Push Press (95/65) – scaled to 55#
1 Min Rest
total = 135 (HPC = 20, 20, 17; FS = 20, 13, 13; PP = 11, 10, 11)
WOD #219 – 9 August 2010
W/U: 3x(10 pullups, 10 spt/ohs, 10 situps, 20 DUs)
WOD: Wendler back squat deload 5-5-5
55×5, 70×5, 85×5
Front Squat 2-2-2-2-2-2-2 (60% 1RM)
55-65-75-85-85-DNF
5 Rounds
1 Set Max Ring Push-ups – scaled to knees
Rest
200m Row
Rest
row 200m = 48.6, ring push ups = 10
row 200m = 46.2, ring push ups = 9
row 200m = 45.5, ring push ups = 9
row 200m = 46.1, ring push ups = 10
row 200m = 45.2, ring push ups = 10
total time row = 3:51, total ring push ups = 48
WOD #200 – 12 July 2010
W/U: 3x(10 OHS/SPT, 10 med ball cleans, 10 wall ball, 20 DUs)
WOD: Front Squat 3-3-3-3-3
65-65-85-95-105-115
4 Rounds
10 Front Squat (50% of your 1RM) – 60#
10 Strict Pull-ups – blue/black bands
time = 7:25
Notes: Lost all ability to string strict pull ups. Sad day. 
WOD #192 – 28 June 2010
W/U: 3x(10 OHS/SPT, 10 KB swings, 10 situps, 10 pullups)
WOD: Front Squat 1-1-1-1-1-1-1
65×3-65×3-85×2-105-115-125(F)-125(F)-120-120
For Time:
50 Thrusters (95/65) – scaled to 20# DBs
Every time you break complete 5 burpees immediately.
time = 5:56 with two breaks (10 burpees)
WOD #181 – 7 June 2010
W/U: 1000m row, 3x(10 OHS, 10 SPT, 10 sit up, 10 push up)
WOD: Front Squat 2-2-2-2-2
65-85-105-115-120(1)-120(1)
3 Rounds
10 Hang Squat Snatch (75/55) – scaled to 35#
60 Double Unders - scaled to 30 DUs
time = 10:01
Notes: one hot mess.
WOD #165 – 10 May 2010
W/U: 20 jump squat, 400m row, 20 jump squat, lat stretches, OHS stretches
WOD: Front Squat 2-2-2-1-1-1-1
65-85-105-125(F)-115-115(F)-DNF
Annie
50-40-30-20-10
Double Unders (scaled to 1/2)
Sit-ups
time: 11:40
Notes: A little rushed for time on the FS. This is a struggle skill for me, due to painful wrist placement. First day using my new Buddy Lee jump rope. Unfortunately, I still suck at DU’s! This time is, however, 26 seconds faster than my last Annie time (using same scaling) on 19 April. So, something was better today.
Day 1 Goat work
WOD#150 – 12 April 2010
W/U: group sprints
WOD: Front Squat 2-2-2-1-1-1
65-85-105-115-125(F)-105
42 Unbroken Double Unders (scaled to 21 broken)
21 Burpees
30 DUs (15 broken)
15 Burpees
18 DUs (9 broken)
9 Burpees
time: 6:28
notes: first WOD after 3 weeks off due to medical mystery illness/issues. so happy to be back that i almost didn’t care how badly it went. then, of course, got my normal self-competitive game face on. happy with the metcon considering my unadulturated hatred for burpees. unhappy with the FS only because I know I have done more weight before the 3 weeks off. and my form was for crap.
this week also happens to be the inaugural (sp?) PCF Goal Board week. there is a big a$$ white board high on the main wall now for everyone to name their goat of the moment. the Goal Board, or Goat Board, as i like to call it currently has a goal date of 7/15/10. So, your name and your goat go up and you work on it. something to shoot for, all out there in black and white for everyone to see. my goat/goal is 10 REAL push ups and 3 REAL pull ups. time to get crackin!
