Front Squat 3-3-3-3-3-3-3
(*hold bottom of squat, but not your breath, for 5 secs) 😛
Blake
NOT holding your breath (and maintain a tight core) is remarkably hard to do. Very Yoga-esque…yogaey?…yogacil? …yogic?
What are we talking about again?
Lora
Great photo of Jackie! I had the pleasure of judging her for 13.1. I was so impressed! Fantastic performance! (oh and congrats on winning the Paleo challenge, Jackie)
Gillyon
She was inspirational during that WOD. So impressed!
Jackie
Aw, shucks! You’re making me blush. So much fun on Friday with a great crowd, amazing athletes and encouraging judges (thank you Lora and everyone who pitched in). I am inspired every day by all of you!
Heather Colleen
Mobility
WU x 2
FOAMMMMMM ROLLLLLLLING
WOD: Pause Front Squats x3, 5 sec hold
35-45-55-65-75-85-95 <–15# PR and felt really good until the very last lift when my knees went all buckle-y.
10 Wallballs #14 <– not so good, man 4# makes a difference
400m run
Heather S
Great picture Jackie! Pain, success and focus all in one look!!
Front Squat
Hold the bottom of the squat for 5 seconds
Reps : 3-3-3-3-3-3-3
Weight : 95-110-120-130-140-150-160 x 1 rep and a 5 sec hold.
Must have dropped elbows and leaned forward when trying to stand, as I pulled a muscle on the right lat.
Denis
95-115-135-155-165-175-185 X 3
Michelle
Congrats Jackie! I admire your determination; you’re awesome!!
Lora
For those of you as obsessed with the Open as I am, I just read that Camille Bazinet-Leblanc will not be taking on 13.2 vs. Annie Thorisdottir. Camille has been replaced by Lindsey Valenzuela. Oh, could this mean there will be some heavy lifting in 13.2? (fingers and toes crossed)
If coach is right …
after my performance yesterday maybe I should forget front squats today and focus on c&j 🙁
Blake
Sooo…7 min to do 30 DUs is what you’re saying?
Helen
Would there be enough hours this week to do the DU’s with success, practice the C&J and do the WOD today so I can get practiced for going low enough in case we have to do Wall balls? ………so much pressure!
I wouldnt worry too much about what’s gonna pop up wednesday for 13.2. There is no way of covering all possible skills that could come up in the workout. Crossfit is geared for the unknown and the unexpected, they like to throw curve balls. 🙂
Gillyon
That’s pretty specific…hoping for c2b or regular pull-ups
Amanda
I like
Kevin Mack
Mobility
WU x 2
50 Box Jumps 24″
Foam Rolling
WOD: Pause Front Squats X 3 – 5 sec hold
65-75-85-95-105-115-125#
400m run
Blake
Oh my God man, who were you running from and how did you lose them after 400 m?
Kevin Mack
Heather was chasing me, but I managed to get back slightly ahead of her and I hid under the couch.
Crystal
Mob
WUX2
Front Squats x 3 7 rounds
Got up to #85 which was a PR for me, so I’ll take it!
Thanks for sharing the bar with me Leslie! 🙂
Love my nooners!
Blake
Congrats on the PR Crystal! “Normal” sets will seem so much easier now compared to those!
Blake
WU x 1 (w/ Wall Balls)
Extra Stretching
Group Foam Roller Fun
WOD:
“5-sec Pause” Front Squats x 3
115-135-145-155-155-165-170 (Old PR was 155 x 2 so I will take it!)
Elbows up, chest up, tight core…
WOD : 7 rounds
3 reps Front squats hold for 5 seconds
95, 110, 130, 145, 160, 175, 190 (PR 5# last time got 185 x 1)
cash out – figure 4 3 x 30 sec each leg
Kimmy
Mobility
WU x2
7 sets of 3 reps front squat
*hold for 5 seconds
95,115,125, 135,155,165,175
Heather S
So strong Kimmy!
Lora
Mobility
WU x 2
Foam roll fun on back and quads
Forearm twisty stretch
Pause Front squats (5 sec. hold x 3 reps)
95-105-115-135-145-155-165
Cashout – Figure 4 each leg x 2
jeff
nnnice numbers on the squats! wow, and it looked easy! 🙂
Kevin L
13.1!!! I know i’m a bit late but since i’m not in the Open (don’t haze me!) I felt it would be alright to do it now.
WUx2
WOD: 13.1
155 using women’s weight recommendations
I decided to use the women’s because of my inexperience of doing Snatch’s in a WOD and my sore shoulder. This would be a much different score but it did make me realize that my Snatch form needs some work with the heavier weights.
I find that when I have to do the full squat, my balance isn’t the best. Any suggestions?
Good luck to everyone in the Open and ROCK IT!!
Gillyon
No coach by any means…but weightlifting shoes will make a HUGE difference. Ankle and hip mobility too.
Kevin L
Thanks Gillyon! I won’t be able to get the shoes but I’ll definitely work on the hip and ankle mobility for sure!
Frank
WU x 2
foam roll
WOD:
7 sets of 3 reps front squat hold for 5 seconds
135-155-175-185-205-225(1)-225(F)
PR of 30# – did 175×3 last year
Very hard on the wrists – great work tonight Lora, Mario & Frank!
Danial
MOB
WUx2
Foam Roll Group
WOD : Front Squat 3-3-3-3-3-3-3 Hold for 5 sec
65 75 95 115 125 130 150 160 PR PR Could of went more but wrist were starting to hurt
Great Job Seb and Corinna . It was a blast on the bar tonight .
645 class rocked
natacha
mobility
wu x 2 (skipped pull ups… body said NO)
WOD to 135# (great sharing the bar with 4 ladies… perfect amount of rest between sets)
member challenge (10 curtis Ps: 1:50)… thanks Heidi for suffering with me!
Jeremy L
Mobility
Wu x 1 ( Half of the warm up last min sign up)
WOD :
Front Squat x 3 with a 5 second hold at the bottom
95,115,125, 135,155,165,175
jeff
awesome numbers Jeremy..
Heidi
WOD : Front Squat 3-3-3-3-3-3-3 Hold for 5 sec
80-90-100-110-120-125(x2, failed on 3rd) then back to 120 for 3
I shared the bar with Chantal L., Natacha, & Marie-No…..strong gals!
and for the grand finale, I was coaxed into the Curtis P member challenge. Just what I needed after a bunch of front squats. Thanks for that Natacha, I wouldn’t have done it without you. 10 reps @ 2:01
jeff
mob
2xwu
foam roll group!! that felt awesome.. after, not during!
front squat x 3 with 5 second pause at bottom
100-115-135-155-165-175-185 (oh baby, oh golly that was uncomfortable! lol )
Nice sharing the bar with you Robert.. I’d like to say with Chris and Jeff l too but we weren’t in the same league! lol.. nice job boys
Rob Brock
I thought we did pretty good considering our knees have a few more miles on them.
Caleb
Wod front squat 5s pause
3-3-3-3-3-3-3
75-95-105-115-135-155-175
Heather S
Mob
Wu x2
Group Foam roll
Wod: front squad with five sec hold
75-90-105-130(2, 1 fail)-120-125-130 (10# PR)
Jumped from 105 to 130 by mistake and failed after 2 – I bet my elbows were down because the bar slid right down my front (maybe that’s really why they call them front squats). Worked my way back up to hit the pr from last time we did this one.
Corinna
WOD:
Front Squats: Hold 5 seconds
65-75-95-115-125-130-135(failed 3rd attempt)
I love love love my new Olympic Lifting Shoes!
Fun sharing the bar with you Sebastian and Danial. Fun night!
Corinna
Great picture Jackie! Congrats on winning the paleo challenge!
Rob Brock
Mob
Didn’t get the warmups in before the group foam roll. Too much chatting!
Back squats (5 second hold) with Jeff S 100-115-135-155-165-175-185
Spent some more time at the bottom of the squat à la mobilitywod.com episode 01
Front Squat
3 – 3 – 3 – 3 – 3 – 3 – 3
(*** Hold for 5 second at the bottom)
135, 145, 155, 165, 175, 185, 190 x 3
Cashout Figure – 4 Stretch 3 x 30 seconds
Andrea
Mobility
Wux2
Front Squats (5sec hold)
35-45-50-60-70-75-80
PR was 65…so up 15pounds to new PR of 80! But my gosh my wrists bother me…I guess I need more work on mobility!
WUx2
Front Squat
Hold the bottom of the squat for 5 seconds
Reps : 3-3-3-3-3-3-3
Weight : 55-65-75-80-85-85-90(F)
Fail on the last rep. Those 5 secs got long at the end! lol
Nice sharing the bar with you Maria!
Great job 6AM’ers! No sloppy squats in this class!
WU x 2
Pause Front squats (5 sec. hold x3)
80-90-100-110-120-130-140
GReat to share the bar with some strong ladies this morning!
Speaking of strong ladies… wow, those are some heavy squats!
Every time I hear the song “Girl on Fire” I think of the women of CFT Moncton!! (Sorry guys, I don’t think there’s a Boy-on-Fire song 🙁 )
WUx 2
Front Squat x 3
65-75-85-90-95-100-105
This was challenging. I liked it, I kept holding my breath for those 5 seconds, I was getting dizzy lol.
Fun sharing the bar with you Val
Maybe the whiteboard should’ve read:
Front Squat 3-3-3-3-3-3-3
(*hold bottom of squat, but not your breath, for 5 secs) 😛
NOT holding your breath (and maintain a tight core) is remarkably hard to do. Very Yoga-esque…yogaey?…yogacil? …yogic?
What are we talking about again?
Great photo of Jackie! I had the pleasure of judging her for 13.1. I was so impressed! Fantastic performance! (oh and congrats on winning the Paleo challenge, Jackie)
She was inspirational during that WOD. So impressed!
Aw, shucks! You’re making me blush. So much fun on Friday with a great crowd, amazing athletes and encouraging judges (thank you Lora and everyone who pitched in). I am inspired every day by all of you!
Mobility
WU x 2
FOAMMMMMM ROLLLLLLLING
WOD: Pause Front Squats x3, 5 sec hold
35-45-55-65-75-85-95 <–15# PR and felt really good until the very last lift when my knees went all buckle-y.
10 Wallballs #14 <– not so good, man 4# makes a difference
400m run
Great picture Jackie! Pain, success and focus all in one look!!
WUx2
Front Squat
Hold the bottom of the squat for 5 seconds
Reps : 3-3-3-3-3-3-3
Weight : 95-110-120-130-140-150-160 x 1 rep and a 5 sec hold.
Must have dropped elbows and leaned forward when trying to stand, as I pulled a muscle on the right lat.
95-115-135-155-165-175-185 X 3
Congrats Jackie! I admire your determination; you’re awesome!!
For those of you as obsessed with the Open as I am, I just read that Camille Bazinet-Leblanc will not be taking on 13.2 vs. Annie Thorisdottir. Camille has been replaced by Lindsey Valenzuela. Oh, could this mean there will be some heavy lifting in 13.2? (fingers and toes crossed)
OMG I hope so…
*reminiscing 5min AMRAP squat clean to overhead*
AMRAP in 7 min
30 Double Unders
10 Clean and Jerks (165/100#)
My predication for 13.2
Yes please! 🙂
I like the way coach thinks…
If coach is right …
after my performance yesterday maybe I should forget front squats today and focus on c&j 🙁
Sooo…7 min to do 30 DUs is what you’re saying?
Would there be enough hours this week to do the DU’s with success, practice the C&J and do the WOD today so I can get practiced for going low enough in case we have to do Wall balls? ………so much pressure!
I wouldnt worry too much about what’s gonna pop up wednesday for 13.2. There is no way of covering all possible skills that could come up in the workout. Crossfit is geared for the unknown and the unexpected, they like to throw curve balls. 🙂
That’s pretty specific…hoping for c2b or regular pull-ups
I like
Mobility
WU x 2
50 Box Jumps 24″
Foam Rolling
WOD: Pause Front Squats X 3 – 5 sec hold
65-75-85-95-105-115-125#
400m run
Oh my God man, who were you running from and how did you lose them after 400 m?
Heather was chasing me, but I managed to get back slightly ahead of her and I hid under the couch.
Mob
WUX2
Front Squats x 3 7 rounds
Got up to #85 which was a PR for me, so I’ll take it!
Thanks for sharing the bar with me Leslie! 🙂
Love my nooners!
Congrats on the PR Crystal! “Normal” sets will seem so much easier now compared to those!
WU x 1 (w/ Wall Balls)
Extra Stretching
Group Foam Roller Fun
WOD:
“5-sec Pause” Front Squats x 3
115-135-145-155-155-165-170 (Old PR was 155 x 2 so I will take it!)
Elbows up, chest up, tight core…
Rick Flair Cash Out. Whooo!
This, I will feel tomorrow.
Rick Flair cashout lol
The Nature Boy!
Whooooooooooooo!
WU x 1
foam roll
WOD:
7 sets of 3 reps front squat hold for 5 seconds
95,115,135,145,155,165,175
Wux 2
7 Rnds front squats
95-115-135-145-150-150-135
mobility
wu x 2 add figure 4 & hip extension
no strength
WOD : 7 rounds
3 reps Front squats hold for 5 seconds
45, 50, 55, 60, 65, 75, 85×1, 85 F
cash out – figure 4 3 x 30 sec each leg
mobility
wu x 2
no strength
WOD : 7 rounds
3 reps Front squats hold for 5 seconds
95, 110, 130, 145, 160, 175, 190 (PR 5# last time got 185 x 1)
cash out – figure 4 3 x 30 sec each leg
Mobility
WU x2
7 sets of 3 reps front squat
*hold for 5 seconds
95,115,125, 135,155,165,175
So strong Kimmy!
Mobility
WU x 2
Foam roll fun on back and quads
Forearm twisty stretch
Pause Front squats (5 sec. hold x 3 reps)
95-105-115-135-145-155-165
Cashout – Figure 4 each leg x 2
nnnice numbers on the squats! wow, and it looked easy! 🙂
13.1!!! I know i’m a bit late but since i’m not in the Open (don’t haze me!) I felt it would be alright to do it now.
WUx2
WOD: 13.1
155 using women’s weight recommendations
I decided to use the women’s because of my inexperience of doing Snatch’s in a WOD and my sore shoulder. This would be a much different score but it did make me realize that my Snatch form needs some work with the heavier weights.
I find that when I have to do the full squat, my balance isn’t the best. Any suggestions?
Good luck to everyone in the Open and ROCK IT!!
No coach by any means…but weightlifting shoes will make a HUGE difference. Ankle and hip mobility too.
Thanks Gillyon! I won’t be able to get the shoes but I’ll definitely work on the hip and ankle mobility for sure!
WU x 2
foam roll
WOD:
7 sets of 3 reps front squat hold for 5 seconds
135-155-175-185-205-225(1)-225(F)
PR of 30# – did 175×3 last year
Holy pr Frank! Great job!!
Mob + WUx1
Member Challenge: 10 Curtis P. (75#) = 1:07
WOD:
135-145-165-185-205-225-245(x1) that last one was haaaard…
Practiced a few things…
– 4 consecutive MU (PR) …not sure if lockout was good
– 1 MU with no false grip
– 1 Bar MU
Great job guys, had fun sharing with Lora, Marcel and Frank!
Nice work on the Muscle-Ups bro! 13.3 perhaps?
Mobility
WU X 2
Foam Rolling
WOD
7 sets of 3 Front Squats with 5 second hold
3-3-3-3-3-3-3
135-155-175-205-215-225-235
Last 3 sets used lifting straps since left hand kept coming off the bar on the last rep of first 4 sets,
Great sharing the bar tonight Rob, Chris and Jeff S!!
Nice!
awesome jeff.. you are a freakin beast!!
Great job Jeff L — they looked too easy!!
WU X 2
Group foam rolling
Front squats x 3 with 5 sec. Hold @ bottom
115 125 135 145 155 160 (2) 165 (2)
Very hard on the wrists – great work tonight Lora, Mario & Frank!
MOB
WUx2
Foam Roll Group
WOD : Front Squat 3-3-3-3-3-3-3 Hold for 5 sec
65 75 95 115 125 130 150 160 PR PR Could of went more but wrist were starting to hurt
Great Job Seb and Corinna . It was a blast on the bar tonight .
645 class rocked
mobility
wu x 2 (skipped pull ups… body said NO)
WOD to 135# (great sharing the bar with 4 ladies… perfect amount of rest between sets)
member challenge (10 curtis Ps: 1:50)… thanks Heidi for suffering with me!
Mobility
Wu x 1 ( Half of the warm up last min sign up)
WOD :
Front Squat x 3 with a 5 second hold at the bottom
95,115,125, 135,155,165,175
awesome numbers Jeremy..
WOD : Front Squat 3-3-3-3-3-3-3 Hold for 5 sec
80-90-100-110-120-125(x2, failed on 3rd) then back to 120 for 3
I shared the bar with Chantal L., Natacha, & Marie-No…..strong gals!
and for the grand finale, I was coaxed into the Curtis P member challenge. Just what I needed after a bunch of front squats. Thanks for that Natacha, I wouldn’t have done it without you. 10 reps @ 2:01
mob
2xwu
foam roll group!! that felt awesome.. after, not during!
front squat x 3 with 5 second pause at bottom
100-115-135-155-165-175-185 (oh baby, oh golly that was uncomfortable! lol )
Nice sharing the bar with you Robert.. I’d like to say with Chris and Jeff l too but we weren’t in the same league! lol.. nice job boys
I thought we did pretty good considering our knees have a few more miles on them.
Wod front squat 5s pause
3-3-3-3-3-3-3
75-95-105-115-135-155-175
Mob
Wu x2
Group Foam roll
Wod: front squad with five sec hold
75-90-105-130(2, 1 fail)-120-125-130 (10# PR)
Jumped from 105 to 130 by mistake and failed after 2 – I bet my elbows were down because the bar slid right down my front (maybe that’s really why they call them front squats). Worked my way back up to hit the pr from last time we did this one.
WOD:
Front Squats: Hold 5 seconds
65-75-95-115-125-130-135(failed 3rd attempt)
I love love love my new Olympic Lifting Shoes!
Fun sharing the bar with you Sebastian and Danial. Fun night!
Great picture Jackie! Congrats on winning the paleo challenge!
Mob
Didn’t get the warmups in before the group foam roll. Too much chatting!
Back squats (5 second hold) with Jeff S 100-115-135-155-165-175-185
Spent some more time at the bottom of the squat à la mobilitywod.com episode 01
http://www.mobilitywod.com/2010/08/first-of-many-beat-downs.html
The knees felt better.
Mobility
Wu x 2
Foam Roll Fun as a group
WOD
Front Squat
3 – 3 – 3 – 3 – 3 – 3 – 3
(*** Hold for 5 second at the bottom)
135, 145, 155, 165, 175, 185, 190 x 3
Cashout Figure – 4 Stretch 3 x 30 seconds
Mobility
Wux2
Front Squats (5sec hold)
35-45-50-60-70-75-80
PR was 65…so up 15pounds to new PR of 80! But my gosh my wrists bother me…I guess I need more work on mobility!