Front Squat / HB Back Squat 1-5-1-5-1-5-1 reps
In this workout, you will go from front squat to back squat to front squat, etc. increasing the load each set. Split apart, the sets are 4x1 for front squat and 3x5 for back squat. How heavy can you get your last set of back squats to be and without lowering the weight, can you front squat it for a single? Complete these on a 3.5 minute clock.
Post weights used from each set to comments/Logwod.
Who's excited about this? How can it help you? Will you dedicate the time it will take to help you?
Last couple weeks my goal has been to get 8-9 hrs of sleep at night which I've been doing pretty good at lately. The next step towards my main goal in crossfit is getting in the gym earlier to work on mobility more before WODS.
I kick myself in the ass for not attending carl's seminar when he came to Omaha every time my gymnastics are tested. I am so excited for kelley to come in Sept and to learn so much! He's so smart.
btw, the WOD for wed looks pretty awesome, good luck everyone!
I PRed on front squat by 37#
My back squat was right around my PR for 2 reps.
Getting stronger! Thanks Greg for making me push my weight.
I thought I could power through the 242 but I collapsed at the bottom and never had a chance. I could sure use some more squat days, I feel like a weakling watching everyone throw around those heavy weights today. Nice work 6AM!
220-225-235-242-252-264-279
I've been squatting more lately, so I'm sure that helps.
Nice work as always, 6am!
I haven't blogged in a long time...I've been working on oly lifts and supporting lifts/skills to get better with technique. I don't want to just be strong. I want to be fast and efficient, and I think this is helping. Some days I feel like I take two steps backwards and one step forward, but the past two months have helped me see improvement even if it's not every day. It has helped to have someone video and get feedback from others at the gym that can see what you're doing right and what you're doing wrong.
I'm not sure I'll ever be a supple leopard :), but I can get closer to that than where I'm at now.
As someone reminded me at work "If you're not failing, you're not trying hard enough". I think I make the mistake sometimes of thinking that failing is "bad". Sometimes you have to fail to know where you're really at.
Long post, but I'm making up for not having posted in a long time.
good words shelley, you are doing great and I'm enjoying our failed and successful moments.
Don't ever be shy people on strength days to ask the person next to you to take a video, it's a great way to learn & put feedback into perspective. after the workout today I replayed my video about 10x not only to see what I was doing, but to hear Shelley yell "you're stronger megan"...made me feel all warm and fuzzy inside haha!
Hope everyone has a wonderful day and I'd like to wish a very happy birthday to Mark P!
Megan
Shelley, you are super strong and I love having class with you because it's very inspiring.
Squats kind of scare me because I haven't been able to access the drive or the "oomph" or whatever it is to come up out of the squat. So I end up going lighter in weight. I really want to work on this & am excited for 5:30 class!!
109-121-131-138-143-148-148
Angie, it was great squatting with you and your superwomen glasses!
Nice work 9am!!
It is so nice to finally see a little more blogging!! Keep it up!
I picked up the bar on the last warmup set and thought it felt heavy...remembered the wise words of one of the coaches (can't remember which)...if you tell yourself it's heavy before you start the squat, then you've failed before you've even started. Working on ditching some of the mind games, so made a little shift and just lifted.
Stayed after and worked on some 2 pd kettlebell swings. Addi helped with a strategy to develop some elusive skills. Excited!
Thanks for all the help, Addi & Stacie. The resources available to us at CFO are pretty amazing.
Good job, 6:30!
Just wasn't one of my days today but Addi is right, mentally I got stronger. Thanks for lending an ear Addi!
174-198; 198-213; 213-232; 223(fail)