Wednesday
WOD:
Front Squat 1-1-1-1-1-1-1…one rep max
Post loads and thoughts to comments by clicking the title of this post
Sarah Todd has her elbows right where they need to be!
Why are front squats important? Well, it’s a squat that requires you to move with a load in front of the body, so it’s pretty functional, but what else does it translate to? Come on, you know this one… Alright, it translates to the Clean. The bottom of the front squat is the receiving position for the clean. It is important to practice the front squat and work on the technique to increase strength and use as a skill transfer exercise for the clean. With the front squat, you want to get your elbows up and parallel to the ground creating a “rack” for the bar, hence the term “rack position” for the arms. How much should you be able to front squat? Well, you should be able to front squat the same load, if not more, than you clean.
“It is more blessed to give, than to receive” Acts 20:35
This is going to suck.
So far we’re off to a great start! Several PRs this morning with the 6am class alone – if not everyone!
Special shout out to Amanda – first time Front Squat for one rep max – 123lb!
You go girl!
Special shout ot to the whole 6am class for being in the gym at 6am while some of us our still under our electric blankets, slapping the snooze button!!!!!
I think I can make the top 5 on this one…..I just need to find a way to keep Dawn, Bobbi, Aisha, Shatika and Erin out of the gym today.
Karen! What on earth are you doing over there at the American Red Cross? Planning sabotage against the women of CCF? Shame on you…..i think you’ll probably surprise yourself with your own strength today…….
I’m on a con call. zzzzzzz. I’m bored, gotta keep my mind occupied with SOMETHING. Aisha will stroll in, squat 400 pounds and not even break a sweat. I want to be her when I grow up.
Secret’s in the sauce Karen!
Aisha uses this awesome women’s weightlifting belt encoded with messages and cutesy heart-shaped designs from her track and field days a USC…..
steal the belt….you may too have a 400lb squat……
OMG, that belt is mine!!!! I’m going to snatch it in the midst of her squat, she will be holding 400lbs so she can’t get me!!!!
Brian Morris gave me the plague. I think he did it on purpose. I will not be squating anything today. I can barely lift my 5lb dog.
I’m so sorry you’re not feeling well Bobbi………….(1 down 4 or 5 to go…..Brian Morris, can you help me out)
Won’t be able to make it in today…have overnight duty at the hospital. Just a head’s up: If you see a pillar of fire where the hospital used to be on Ft. Jackson, don’t worry…I probably have it all under control
First off, Karen and Dawn don’t you guys have more to do at work then communicate on the message board all day? and to Justin, they are you going to have to do something there overnight? that does not sound right. hope everyone PR’s today who is lifting
No Joshy, I dont have anything to do…..come down here and give me some blood, that should keep me busy for an hour or so.
I’ve lost 5 pounds since monday. My new weight loss secret is being sick. I also don’t have anything funny to report about what i’ve been eating as it has been nothing but oatmeal, vitamin water, and the occasional soup. Is this the “Zone” diet everyone keeps talking about?
That was a doozie. 315lbs. Missed 320lbs. Big ups to Spigner for tossing up 340 with the worst form in the history of mankind. I thought he had 360 in the tank.
I just front squatted my brand new baby girl (jessi). admittedly shes not very heavy at a petite 6lbs 7oz. I tried to do lunges with her from the Op Room to the nursery but the nurse got mad at me…
295lbs. with a little gas left in the tank but had to get back to work. I love the one rep max days!
GG got 315.. Way more than expected. Igot 340 and gassed. with better form Big Spig Has got 360+. Need to work on ab strength. Good luck everyone
Congrats on your new baby Derek. Baby squatting would be an excellent WOD Bobbi – I think I could win that one.
Congratulations Derek! What a joy – and glad you’re always thinking about functional movements! For those who met my little sister Alys – she’s having a boy! Fourth time is the charm! Yay for babies!
Oh wait….. my baby is 6’2′ and probably 170#. I hereby back out of the baby sqautting event. Congrats to Alys on her boy!!!! They grow up fast…and eat ALOT.
Is it really surprising that Spigner outperformed GG? I’ve been told by my sources that that is fairly typical, at least it was back in the day.
Vic I’m gonna punch you next time I see you. He always wins unpper body. I win lower. My feelings are hurt!! Good luck Vic
How are everyone’s front squats comparing to the backs, out of curiosity? You guys are moving huge weight. Freaks. I mean that in a good way, of course.
180 for me, my last back squat was 245.
Btw, Graham did >110% of her body weight while I was there. Strong work!
And Karen, keep that O neg coming. Maybe we need to have a WOD where we donate a unit of blood, then do Murph.
I was thinking, when they have a fund raiser to buy new equipment, I would challenge Paul to run down here, give me a double unit of red cells, run back to the gym, then me vs. him in “fight gone bad”.
My back was 335 but it was a bad day. Front 315. a little too close. Vic, I will begin an excel spread sheet to chart the competition btw me and spig. I will start today with a spig win. I will do the next 50 WOD. I will include you as well.
Someone set up that “Give Blood” Murph for time WOD….Forest uses lots of O neg!!!!!!
Well after working all day I missed 354! sounds about right!
Ooh, just thinking about a fresh stick site for blood draw then 1OO pullups. WOD of attrtion.
215 with a little gas left, this is a PR so I am pleased. I guess getting the diet dialed back in has helped.
To comment on the blood drive and wod combo. To me that sounds disastrous. If you want too we can set that up!!!
Paul from the feedback I got last night I think people want to see the “older female” beat the crap out of you in “fight gone bad” first……………come on, give up that double unit of red cells…..we’ll let you wear a helmet……
Vic I think your sick because of that V-8 you drank. Your body didnt know what to do with vegetables.
Forest…..sounds good to me!!! Get the clorox wipes ready cause one of these guys wont wait to clot before he starts his pullups!!!!! Mmmmmmm fresh blood!!!
Glad to see we work out with vampires
check out CCF future beast flipping tires on the crossfit kids website
http://www.crossfitkids.com
all right I will give blood and do fight gone bad. Who will sponsor us for every point that is generated? I dosen’t matter. This money will go into the “building fund”. We will allow anyone who wants to join in. Members cannot sponsor members they have to be folks with in our community. Free advertisment!!!!!!!
AWESOME!!!!!
I would pay to see that!!!! I have 2 friends I want to bring to see a tough workout,
Cute kids!!!!!! Are any of them our kids in Columbia or did I miss a link?
Margaret Riley is on the tire flip…
Forest…405 back squat. 340 front squat… Need stronger abs.
okay Karen — so what did you front squat yesterday?????
ummm….. 1360 ounces. Hey did you see cute little Margaret Riley flipping those tires….she’s one tough little chick.
yeah — she’s a cutie!
Ha!!!! I made you forget about my sucky front squats!!!!
karen, you’re a trip! and i’m sure your front squats weren’t sucky! you still came in and did the WOD! that’s all that matters…..i’m sure next time front squats come around you’ll blow 1360 ounces outta the water!
I’m going to practice with no weight. I just can’t seem to get the form right. OOPS, I mean I have not yet mastered that skill. I punished myself by running 1200m.