Tag Archives: front squats

Light Strength Day

So… today was supposed to be a rest day for me. I usually skip Wednesdays just to give my body a chance to recover a bit. And I was sore this morning, so I figured I’d use the break. But then my brain kicked in and said I should go workout.

confusedboy-800pxA battle ensued. Some of it was on Facebook and I had friends weighing in on all sides. Some were “go for it.” Others were “listen to your body.”

Ultimately I decided to go in at noon. I had a meeting go nearly 2 hours this morning and I needed to escape, but I figured I’d go lighter and listen to my body when I got moving. Best of both worlds.

Just me and Coach Drea at noon. She finished up her own workout and then got me started on warming up.

Rowed for 3 minutes and then went through the same warm-up as yesterday from Jefferson Curls to calf stretches. From there it was right to the rack with an empty barbell:

  • 45# (empty barbell) front squats x10
  • 135# x5
  • 155# x3
  • 165# x2

Front-squatFrom there, it was one rep every 3 minutes for 10 rounds:

  • 185#
  • 195#
  • 205#
  • 215# (this felt heavy)
  • 215#
  • 215#
  • 215#
  • 205#
  • 205#
  • 205#

To give you some context, my one rep max is 245#, but it’s been a few months since I hit that. When 215# felt heavy, I stayed where I was and just focused on not leaning forward out of the bottom. Some attempts were better than others. My elbows were higher than they’ve been for a while, so it was good to get some mobility there at least. 🙂

Along the way, Drea and I had a rambling conversation about many things, while little Noah fidgeted in her arms, waving at himself in a mirror. He’s a cutie.

So definitely a light day, but I have to say I felt better after I was done. At least loosened things up a bit. Thanks Drea for the workout and the conversation!

This week has the potential for six workouts. We’ll see how #4 goes tomorrow. 🙂


Team WOD Saturday with Mickey!

Hello Saturday!

This morning it was just Mickey and I from Team Fitzy going in (indoor soccer and work prevented AJ and Ev from joining us), but we made it in for Team WOD with Coaches Jimmy & Drea. We were definitely not alone! Marino, Caleb & Megan, Lara, Dee, Brent, Robert and his cousin, Stacy, Amber & Liam, and a few others were there to join us.

b04c6ed2970ac4c861a63625f42d9532We started with the med ball warm-up and did some PVC work before diving into a refresher on all the various movements for this workout using an empty barbell. Mickey and I teamed up and used different barbells, but decided we’d chug through the workout together. 🙂

Jimmy put together a good workout today… I never took his name in vain so far as I can remember, so it must have not been TOO bad. 🙂

  • AMRAP – 5 rounds of 5 minutes each with a 2 minute rest between
  • 2 person teams
  • each person must complete the couplet before the next person can start
  • Round 1
    • 5 Deadlift #185/#125
    • 9 Push-ups
  • Rd 2
    • 5 Front Squat #135/#95
    • 9 Sit-ups
  • Rd 3
    • 5 Thrusters #95/#75
    • 9 Burpees
  • Rd 4
    • 5 Back Squat #135/#95
    • 9 Pull-ups
  • Rd 5
    • 5 Front rack Lunges #135/95
    • 9 Cal Bike/Row

lift-all-the-weightsSo how’d we do? Well, I knew a few things would be scaled through there. 🙂

  • Round 1 – 10 rounds
    • 185# deadlifts (me)
    • 105# deadlifts (Mickey)
    • regular push-ups for me and a mix of regular and from-knees for Mickey
  • Round 2 – 7 rounds
    • 115# front squats (scaled from 135# for myself)
    • 75# front squats for Mickey
    • regular sit-ups
  • Round 3 – 5 rounds
    • 95# thrusters (me)
    • Mickey started at 55# and dropped to 35#
    • Burpees sucked across the board. 🙂
  • Round 4 – 5 rounds
    • 135# back squats (me)
    • 55# back squats (Mickey)
    • pull-ups – I got through two sets of 9 unbroken and Mickey did a combination of regular kipping pull-ups (looked great!) and ring rows
  • Round 5 – 4 rounds +5
    • Dropped all the way to a 45# bar for me on these — lunges aren’t my favorite thing anyway, but adding weight makes them even worse!
    • Mickey did a 35# bar for her lunges
    • and we rowed

So not too bad… We kept moving, had fun, and didn’t scale a whole lot. 🙂

Plus I got to talk geeky with Robert, Caleb, and Liam. What more could I ask for? 🙂

Have a great weekend folks!!

Front Squat Triplets

Mondays. Everybody at my house has struggled a bit this morning, but I made it to Continuum for an 8:30 class. Coach Drea had a good mix. Logan, Todd & Melissa, Brent, Matt & Abigail joined in.

jumping-jacks-5JBrue-clipartWe had a different warm-up today (new warm-up every week) and it made a minute seem like a very long time in spots. 🙂 We did 1 minute each of:

  • Single-unders with a jump rope
  • Jumping jacks
  • Straddle hamstring bends – left/middle/right/up/right/middle/left/up…
  • Knee hugs & quad pulls (wow balance was awful on the quad pulls today)
  • Lunges side to side, staying low with both feet on the floor
  • Hamstring flossing (the key to clean hamstrings is to floss regularly! HA!)
  • Squat into a sky reach, each side (Buddha Prayer Sky Reach)
  • PVC Passthrus — with and without a 2.5# weight. (much harder to do weighted for half that)
  • Inchworms to a plank without a push-up
  • Table holds (hips forward for me, but some folks could actually table today)
  • and we added some wrist/forearm stretches with a PVC pipe, adding 10 squats on each side while we did it — that was more of a challenge than it should have been. 🙂

Once all that was done we grabbed an empty barbell for some front squat refresher before tackling the workout. I worked with Logan today.

  • 5 x 3 Front Squats


We were supposed to start at 75% of our 1RM, but I didn’t quite hit that until about round 3. 🙂 Honestly my elbows and wrists were not quite right and my hips didn’t feel hot either. Took me a while to arm-up.

  • 165 x3
  • 175 x3
  • 185 x3 (Roughly 75% of 245#)
  • 195 x3
  • 205 x3 (Roughly 84% of 245#)

Logan did two sets of 190# as the last two and did awesome. His 1RM was 205# so he was a lot closer than I was.

And weirdly the last two sets for me actually felt better than the first two sets, so I’m not sure if it just took me that long to warm up or what.

But we got through it and did a little couch stretch at the end for good measure. Not a bad way to start the week at least. 🙂 Now we’ll see if we can get the rest of the day on track… HAHA.

Front Squats!

Today had a wacky start largely due to quite a few things going on at the same time, which led to everything being about 5-10 minutes later than I wanted it to be. Some days are just like that I guess. But it didn’t stop me from getting in for an 8:30 class this morning.

always-warm-up-thoroughlyCoach Drea had a good crew — Nicole, Logan, Melissa & Todd, Carrie, Sarah, and Connie. We started with the same warm-up as yesterday, which was good. Enough to get things moving and grooving ahead of some front squat skill work and adding weight to get started.

Really we didn’t beat around the bush much once we were through the warm-up. And — no bait and switch on the posted workout today. 🙂

The workout was:

  • Front squat 5-5-3-3-3-1-1-1-1-1 reps

Todd and I paired up to share a weight rack and got started.

  • 95# x5 (warm-up)
  • 115# x5 (warm-up)
  • 135# x5 (warm-up)
  • 155# x5
  • 175# x5
  • 185# x3
  • 195# x3
  • 205# x3
  • 225# x1
  • 235# x1
  • 245# — fail
  • 245# — fail
  • 240# — ugly x1, but did it


The fails at 245# (my old 1RM) were interesting today. I felt like I did ok getting into the squat at the bottom, but was really unsteady trying to get out. As such, I just bailed. I’m pretty sure most of that is in my head.

The good part was that the squats felt ok and my speed was better out of the bottom for the most part. Usually I travel at elevator speed, sitting at the bottom way too long. But today I didn’t feel that.

I’ll take my 240#. 🙂

Meanwhile, I think Todd hit 255# a few times (he was 5-10# above me most of the way through the cycle). And we did have at least one PR I heard about (Sarah got a 5# PR to hit 195#). So I think it was a good day. 🙂

Thanks for working with me today Todd and thanks Drea for tips/suggestions as we chugged through the reps!


It seems like it’s been forever since we’ve had a workout that took less than 10 minutes to complete. 20 minutes? 30? 45? Sure. 5-10? Um, no.

Today we remedied that. 🙂

Plus it’s the only day this week that I got to work out with my wife, but we had quite a cast of characters today for Coach Bill. Sarah, Nichole, Melissa, Jenny, Nicole, and her friend Chris – a drop-in who’s at a conference in town this week. We had fun. 🙂

Started with a lot of groaning during the stretching warm-up. Plenty of hamstring, knee, ankle, and front rack work. I’m really digging these Nicole-created warm-ups — they seem to not kill me like a lot of the older warm-ups we’ve done.


In fact, some of us (Bill, Jenny, myself) have talked about trying to do them at home more often. I sit in an office chair all day, so even if I get up and do the basic routine:

  • 5 inchworms
  • 10 windmills per side
  • 6 out/middle/out/back double-taps
  • 10 squat to stands (the new one)
  • 1 minute active hip flexor stretch (in a knee-down lunge position)

That covers a majority of my issues right there. I need to find some better ways to work on ankles and knees as well, but if I do 5 minutes of stretching every hour or two, that would certainly help me down the line.

20170914_092943Once we were done with the stretching, we did a traditional front squat warm-up with a PVC pipe and an empty bar before loading it up for the actual workout.

Today was:

  • 21-15-9 reps for time of:
  • front squats, 185/125#
  • GHD sit-ups with a 14/10# medicine ball
  • Level II – 135/95#, GHD sit-ups (no med ball)
  • Level I – 75/45#, abmat sit-ups with med ball (10/8#)

My back and hamstrings were a bit sore after yesterday’s strength workout, so I did a variation:

  • 21-15-9
  • 115# front squats
  • abmat sit-ups with 14# med ball

And I tried not to break the front squats into more than 2 sets per round, but that didn’t quite happen:

  • 11 + 10 front squats, 21 sit-ups
  • 8 + 3 + 4 front squats, 15 sit-ups
  • 9 front squats (brief pause after 5, but didn’t set down), 9 sit-ups
  • Time: 7:04

Ev did:

  • 21-15-9
  • 75# front squats and a 10# med ball
  • 5:24

I think I was among the slower folks, but I felt like I pushed pretty well. I paused a bit more than I wanted to in the set of 15 front squats, but other than that I pushed a pretty good pace.

Great class. Nice, short workout. What is there to complain about?


Great work folks and thanks for a fun class, Bill!

Definitely not Diddly Squats

Strength day! After yesterday’s running WOD, I was ready to lift something heavy.

I arrived early for the 9:30 class with AJ and the two of us hung out and chatted with folks while they finished up. It was good to see Jonathan & Sarah, Brianne, Caleb, Nic, Todd, and Jake! Plus there were a few others at 9:30 with Coach Drea — Lyle & Elyse, Brent, Karen, and Mia joined us.

kettlebell-swingWe started with a little three round warm-up:

  • 15 kettle bell swings (was supposed to be light, but I decided to use a 53#)
  • 100m run
  • Walking lunges

And after a brief refresher with an empty barbell, we were off to find a rack, warm up a bit, and get started. There were three parts of today:

  • 5×1 Overhead Squats
  • 5×1 Front Squats
  • 5×1 Back squats

I am always a little gun shy on these days with mixed movements, but gave it a shot. 🙂

Overhead-squat-1First was the OHS. My old 1RM was 135#. This has traditionally been one of those movements that I struggle with. When I started 4 years ago I was barely able to use a PVC pipe because my shoulders were so out of shape. And I’ve been stuck at 135# since Fall 2015. So I was hopeful I might be able to improve slightly.

  • 95# warm-up (x2)
  • 105# x1
  • 115# x1
  • 125# x1
  • 135# x1 (old 1RM)
  • 145# x1 (new 1RM)

I’ll take a 10# PR. 🙂

Meanwhile my 12 year old daughter AJ managed to hit 55#, which was awesome. She was working with Mia and the two of them did amazing.

front_squatSecond we did Front Squats. I’ve been stuck at 245# here for a while and wasn’t sure I was going to move beyond that. (Spoiler: I didn’t.)

  • 225# x1
  • 235# x1
  • 245# x1
  • 255# BAIL
  • No 5th

Matching my old 1RM of 245# is nothing to sneeze at, so I’ll happily stay there.

AJ managed to hit 125#, which is pretty much body weight for her.

And lastly we did Back Squats. This is another movement I’ve been stuck for a while but hit 315# back in January.

  • 225# x1
  • 245# x1
  • 275# x1
  • 295# BAIL (left knee felt funny)
  • No 5th

Didn’t even get close to my 1RM. But as the knee wobbled I didn’t want to push.

get-out-of-my-brainMeanwhile, AJ hit 155#, which is a 25# PR over the 130# she set TWO WEEKS AGO… Have I mentioned that my girls are just like their mom and beasts? 🙂

So I really need to figure out how to get past this problem I’ve developed with bailing or failing and stopping cold. Success isn’t going to happen overnight and not without toil and work.

If anybody has any ideas on how to shake loose that little mental quirk, I’m open to suggestions. 🙂

Great work 9:30 (and 8:30) classes. Thanks Drea!

Monday, that Old Chestnut

Last night as I looked at the workout for today, I was wondering how I would be able to do two parts of the workout and it ended up being the third that killed me. Good thing I’m not a fortune teller.

reading-the-wod-memeSo it’s Monday. Ev’s working. AJ’s at school. Mickey’s taking an AP test. But I made it in. And during the warm-up I was wondering what I got myself into. 🙂

Coach Bill had a fun group… Nic & Nichole, Jonathan, Shauna, Jenny, and Carrie. I think I was the negative Nellie this morning, which was entertaining.

We started with a group 400m run and then came back to do 3 rounds of:

  • 5 pull-ups
  • 10 dumbbell thrusters (5 each side, 35# for me)
  • 15 good mornings (empty 45# barbell)
  • 150m row

Pull-ups felt ok today. Row was ok. Good mornings were ok. Dumbbell thrusters felt fine on the right for a while and awful on the left, then awful on both. You know, the usual.

gymnastics-handstand-silhouette-body-silhouette-man-in-handstand-front-1The workout itself was one of the online qualifiers for the regional games (#4):

  • 2 rounds for time:
  • 10 deadlifts, 315/225# (225/155# Level II, 155/105# Level I)
  • 20 deficit handstand push-ups, 4.5-in. deficit (or just 20 HSPUs level II, or pike push-ups level I)
  • 30 front squats, 95/65# (75/55# LII, 45/35 LI)

The way my body was feeling (left knee is NOT happy), I decided Level II would be the way to go. 225# deadlifts (not touch and go) and regular HSPUs, but 95# front squats.

My deadlifts were straight legged the whole way. Bending the left knee… um… Yeah, it didn’t wanna. Bill called me out on it, but with only two sets of 10 it wasn’t worth it. Apparently I wasn’t the only one rounding my back.

My HSPUs were like Mickey’s HSPUs – more of shoulder dips where I’d break tension with my elbows, maybe brush the top of my head on a couple of abmats, and straighten back out again. Even kicking up on the wall took a few tries.

I got through the first round in under 8 minutes. And by the end of the second round, my shoulders were screaming bloody murder over those HSPUs to the point where I couldn’t hang on to a front racked bar. However, rather than just stop cold — I ended up doing 12 front squats and 18 air squats.

Time: 16:31. So a heavily modified Level II. I think everybody scaled to some level or another, though Jonathan did do 315# deadlifts.

Great work 8:30 class! Thanks Bill for the push!

Now it’s time for some ice…