For about two weeks now, I’ve been chomping at the bit to work on a new one rep max for front squats. A couple of weeks ago I pushed what I thought were my limits and easily hit 215#. We stopped there and called it my “soft” 1RM for a while. And I’ve used that as my max for the last few front squat workouts. But no longer!
Got in for a noon class with Coach Isaac today. He, Bill, and Jared were finishing up a bench press/pull-ups workout. And I was joined by Marianne and Clay. Clay is new to our box, but seems like a good guy. Another computer geek like myself.
I wasn’t sure how well I’d do today since I’m fighting a bit of a head cold, but we’d give it a shot.
We started with a 500m row, then did some Cossack squats, pigs-on-skates, knee hugs, Spider-man lunges, wall squats, and shoulder work to get warmed up. And then it was off to the races.
The first part of the day was to find your new one rep max for front squats. I went through the following weights to warm up a bit and then see how heavy I could go:
- 185# (my old 1RM from 2013)
- 225# (new 1RM)
- 235# (new 1RM)
- 245# (new 1RM)
- 255# (bailed)
I really feel like I should have had the 255# but I got into my own head a bit. Not sure if it was fear or cautiousness, but either way I think I stopped myself.
That said, I’ll take 245# as a new personal record, thank you very much. Not only is it better than body weight, but it’s 30# better than my 215# and 60# better than my old 1RM from 2013.
And then we did the AMRAP that followed the 1RM happy dance. Not so happy, but not awful. A 10 minute AMRAP:
- 8 thrusters (75/55#)
- 8 over-the-bar burpees
Um, yay? Pretty light but still… Ugh. Burpees. I made it through 4 full rounds plus 1. The first round I pretty much did unbroken, but after that I got slower and slower as we went on.
Once that was done, we cleaned up and did a bit of mobility work before calling it a day. Not too shabby.
Thanks Isaac (and Bill and Jared) for all the encouragement. I got farther than I expected and am happy with the result. Plus, I know 255# isn’t too far out of reach. 🙂
One step closer to getting to body weight or better for all crossfit movements. 🙂
Hope everybody has a great day!