Wednesday 1/28/09

For weight.

Front Squat

1 x 1 x 1 x 1 x 1 x 1 x 1

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Remember if it is code red, the gym will not open until 0700. If it is code white, I'll see you all at 0530.

26 comments:

Plum said...

Do we get an email if it is code red?

and, for the WOD do we work up in weight, or should we try to be roughly at the same weight?

thanks

Black and Gold CrossFit said...

Plum--There are a couple of ways to do this. I prefer the following. I normally start with a weight I know I can do and add as I go. Once I get to a weight where it starts to get really tough I add less and less until I reach a point where I fail. I then go back to my last successful weight and finish up. Sometimes I try the weight I failed at a couple of times since sometimes it is just a confidence issue.

So lets say with I feel that 155lb is my weight that I want to get to. My reps would look somewhat like this

95
105
135
145
155
165 fail
160 fail
155
160 fail
160

The rep does not count unless you complete it so failures at a weight do not count as one of the seven. Ideally you will reach you max weight around the 4th or 5th set and try and maintain that level for the rest.

Lastly on these it is extremely important to stay aware of form. There is no excuse to lose your form here. The normal 80% is not what we are going for here so watch each other and make sure everyone is safe and keeping their form as close to perfect as possible.

Front squats are one of the more difficult squats based on where the bar sits in realtion to your center of gravity so remember, maintain the natural arc in your back, chest up, knees over your toes and weight on your heals. Good deep squats are the standard and fully open hips at the top.

If it is code red, you can look it up on the USMA home page at the following address
http://www.westpoint.edu/WeatherConditions/

Plum said...

Good Stuff....Thanks Sir

Black and Gold CrossFit said...

Anyone going to go the gym around 1300? Shoot me a note or post here.

Mac said...

135, 185, 205, 225, 255(f), 245(f), 235, 235. I'm pretty confident about my form at 235, and could probably go a little heavier, but would end up a hunchback.

Plum said...

Planning on going to Arvin at 1330.

NM said...

135, 155, 165, 185, 195, 215(f), 205, 215.

Good tips from MAJ Blackmon. I probably should have bumped up the weight a little earlier in the progression so that I would have worked with my max weight a little more.

SB said...

95,115,135,175,185,205(F),200(PR)

ran out of time. I need to break free of the pscyhological barrier when i get up in weight.

Go Cubs said...

225
245
265
275
295(PR)
305(f)
275
285

Alviso said...

95
135
155
175
205
225
245
275
285
295 (f)

Robert said...

95
115
135x5

Black and Gold CrossFit said...

This is hands down my worst event. But as we always preach, you must still train your weaknesses. The fittest is the one who does the best in most. Therefore it does me no good to be good at METCON workouts and weak at the heavy lifts. I have to train in all metabolic pathways. I only mention this in an effort to not make sure you are not that person that only shows up on the days your good at or posts only when you have a great time. Keep that in mind for tomorrow as well. We have to train out of our comfort zone or else we are destined to become specialists. With that...

155
175
195
205
225
245 (f)
245 (f)
235 (f)
225
225

SB said...

Bring on the muscle ups!

Plum said...

225
245
275
315
335
365 (f)
335
345

Michael said...

95, 115, 135, 145, 155, 165, 165. Today felt really good. I've noticed a huge improvement in my strength, balance, and coordination since I started Crossfit after Thanksgiving.

MattF said...

Felt real tired today. Did not get what I was hoping for. Tomorrow will be a better day.

225
315
335
365
385
405(f)
395

nate said...

1x135 4x185

Lower back was killing. not sure if it was from the last two days or not.

Is there an "approved" technique for doing front squats? I cross my arms over the bar when it is on my upper chest and shoulders but it feels as if its starting to roll off as i come up.

Demet-hook said...

135
165
195
225
255
285
225

petera said...
This comment has been removed by the author.
petera said...

185,205,215,225,235,245,225
Felt like I could of done more weight but was trying to keep good form

PTisFREE said...

135, 185, 225, 245, 265, 275, 285

Black and Gold CrossFit said...

Nate--Here is the deal with crossing your arms. As far as work goes, you are doing the same work. Remember work = (weight * distance)/time. There for by crossing your arms you did not affect the amount of distance the bar had to travel up and down and it did not affect the time so in that sense it makes no difference.

With that said, CrossFit teaches that doing the front squat with the bar in the rack position is actually the "approved" solution. The reason for this is that each exercise we do builds on the squat. If we do front squats with the bar in the rack position it will help increase our ability to do cleans, thrusters, push presses, presses, push jerks because we used to managing weight in that position. The front squat is designed to help you with you mid line stabilization/core strength. Obviously, if you don't stay on your heels and get forward you are going to dump the weight. A strong core is the key to most of our exercises and therefore, the rack position helps us with that. Long answer to a short question but I think it is important to understand that there is a method to the madness.
It is also why we don't advocate wearing weight belts but that is for a different discussion.

Dana said...

165,185,195,205,215,225,235

nate said...

Thanks a lot sir. I appreciate it. It makes sense about keeping the bar in the rack position. Some of my problems may have been my sore lower back, or maybe my core is not as strong as I hoped. Either way, thanks for the instruction.

C V said...

185,225,275,285,290,295,300(f)

Tex said...

135,155,185,205,215,215,215(f),210