Tuesdays and Thursdays are typically strength-related at Crossfit Continuum. We’ve done many different cycles over the last few months, including deadlifts, bench press, and now front squats. So I fully expected to walk in today and get my squat on… but like some days are at the box, I swear the bar got heavier for no reason at all.
Though I work from home, my schedule has been wacky of late. I used to be really consistent with what times I’d get into the box, but I’ve been all over the place for a few months now. Yesterday was 9:30. Today was 8:30. Thursday will be Noon. Wacky, I say.
But I made it in for an 8:30 workout with Coach Drea and was joined by Jonathan, Sarah, and their little boy. We started with a 500m row and shifted to some Cossack squats, knee hugs, slow air squats, wall squats, grasshoppers, and my favorite – roll to candlestick.
Gravity Seemed Heavier Today
With that out of the way we could tackle our front squats for the day.
Easy enough, right? Right off the bat I decided to go with 215 as my 95% and reconsidered pretty quickly as I warmed up. I ended up with:
- 85% = 185# (86% of 215#)
- 90% = 195# (91% of 215#)
- 95% = 205# (95% of 215#)
So I guess that was better anyway. I knew when I warmed up with 135# on the bar that it was going to be a long day. It just *felt* heavy today. Mentally it was no heavier than it had been when I did it last Thursday, but hey… maybe gravity was slightly out of whack. Or maybe it’s the cold that I’m coming down with.
Anyway, I had a hard time with the sets of 5. The first set at 185# I did two, put the bar down, then did three more. The sets of 3 at 195# I was able to power through. And the 1 rep at 205# felt ok. But that last set of 185# I had to break it into 4 and 1.
Not my finest hour, but I’m hopeful I feel stronger (or gravity loosens its hold a bit) on Thursday when we test for new one rep PRs. I’m hoping for 225# or better.
We’ll see what happens.
Once all that was done we did a 10 round tabata with air squats. A tabata is 20 seconds of work and 10 seconds of rest, so air squats should be no big deal. Shoot for 10-15 in that 20 second period, rest, repeat. But here’s the twist with today’s. That 10 seconds of rest, we alternated resting at the bottom of the squat or standing.
I realized quickly that sure – I can sit in a squat for 10 seconds no problem. But I can’t breathe deep enough to recover. So that next round I’d get maybe 8 or 10 squats vs. 10-12 if I rested in a standing position. It was interesting.
I think I averaged 10 squats or so each of the 20 seconds, but my my shortest round was 8 and I had a couple of those.
Long story short, it was tougher than it should have been. 🙂
But everybody chugged right along and I’m looking forward to shooting for a new one rep max front squat on Thursday. Hopefully gravity will cooperate!
Great work everybody. Thanks Drea and I hope everybody has a great day!