Max Effort Front Squat Singles (08.17.2009)

Warm-up Drills (08.17.2009)
Run 1200m (3/4mi)
Using sets of 9-7-5-3 work on Front Squat technique while slowly increasing the load for your first max effort set of 1.

Max Effort Front Squat Singles (08.17.2009)
Front squat 1-1-1-1-1 reps
Weighted Pull-ups 3-1-1-1

If you don't have any weighted pull-ups/deadhang pull-ups then execute three rounds for max reps, using your current band for assistance as needed.

Post loads/reps to comments.

Skill Development (08.17.2009)
2 minute Time Trial in the Ring Support position. Attempt to maintain your best ring support for as many seconds as possible. Use as many sets as needed.
2 Rounds of Max Effort Row 500m with 2:00 rest.

Post times to comments.

CrossFit Endurance WOD (08.17.2009)
Swim: 8 x 50m 3-5 sec slower then best avg for distance. Rest 30 seconds between intervals
Bike: 8 x 1/4M @90% of best avg. Rest 1 min between intervals
Run: 8 x 200m @ 90% of best avg. Rest 1 min between intervals
C2: 8 x 250m @ 90% of best avg. Rest 1 min between intervals

Post times to comments.


Paul Kelly said...

Max Effort Front Squats: 125 / 135 / 155 / 160F / 160F

Pull-ups: 3x30lbs, 1x80lbs, 1x90lbs (F), 1x70lbs

500m Row Time Trials: 1:54 (Damper #4) and 1:48 (Damper#6)

2min Ring Static Hold: 1:05, :30, :25 (3 total sets)

Gotta love max effort days. =)

Paul Kelly said...

Hey Samy - Here's another quote for you. It's a favorite of mine. Enjoy!

"A master at the art of living makes no distinction between his work and his play, his labor and his leisure, his mind and his body, his education and his recreation, his love and his religion - he hardly knows which is which. He simply pursues with excellence what he is about and leaves others to determine, whether he is working or playing. He himself always knows, he is doing both."
-Jeremy Jones


Anonymous said...

Max Effort Front Squats: 155 / 170 / 185 / 195F / 190

Pull-ups: 3x30lbs, 1x80lbs, 1x90lbs

500m Row Time Trials: 1:39 (Damper #4) and 1:48 (Damper#6)

2min Ring Static Hold: 3 total set


Anonymous said...

Pull Ups: 30lbs, 60lbs,60lbs
500m Row: 1:44, 1:35
2 min Ring Hold: 6 sets
The Pup

Anonymous said...

Joe F

max effort front squats:95/135/155/165/175(F)
weighted p/ups:3x21lbs/1x26lbs/1x30lbs
500/meter row TT:1:57 & 1:51 min
2 min ring static hold: 3 sets(55/30/35 min)

Big Ben said...


*form is pretty sloppy coming up

pull ups assisted one legged green band


ring static hold
4 rounds for max time maybe 10sec a piece

500m row

RaJ said...

Pull Ups: 3/2/7*/7*
500m Row: 1:53, 1:57
2 min Ring Hold: A LOT OF SETS
* Assisted

Anonymous said...

Heidi 95/115/135f/135/145f(not deep enough)
weighted pull ups 20lbsx1, 20lbsx2, 35lbsx1
Tried the ring static hold with Mark's finnagled set up and it nearly ripped my thumbs off.
CFE-Run: 8 x 200m @ 90% of best avg. Rest 1 min between intervals -45,44,44,43,44,45,45,45

Didn't have enough weight for max effort squats..
Squat Cleans
95# x 10
115# x 10
135# x 10
145# x 1
155# x 1
Weighted pullups
DH x 14
25# x 6
65# x 2 (Jack on my back)
105#F (Maddie on my back)
Static Ring (:50, :50, :20)
Crossfit Endurance
CFE-Run: 8 x 200m @ 90% of best avg. Rest 1 min between intervals :39, :47, :43, :40, :43, :41, :43, :42

Anonymous said...

Max Effort Front Squat

Weighted Pullups


Anonymous said...

Max Effort Front Squat

Weighted Pullups
30x3/50x1/60x1/65x1F(couldn't get chin over bar)

Row 500M
1:43 (damper 4)
1:39 (damper 6)

Mike L.

Max Effort Front Squat

Kristie (Samy she isn't scared).

Anonymous said...

front squat: 185/205/215/235/250F
Static Ring: 3 tries (1:05,1:34,2:00)
Couldnt even hang on the bar after thurs/friday workouts

Kevin Jones

Anonymous said...

Max Effort Front Squat
Pull Ups x 3 10/10 with black band/6 with green
Row 500M x 2 2:19 and 2:25

OD aka Original Deb

I love how our family is growing everyday....Welcome to Stacy and Dan

katie said...

front squats
105 115f 110 115 120f

static ring...way too many reps to keep track of.

2:09 500m row
2:14 500m row

4 sets of 4 pull ups.

damn i am getting yolked!

Anonymous said...

Mike H

Front Squats Max 225/245/255/265/275
Pull ups 3/1/1/1 - 25lbs/35lbs/50lbs/60lbsF

500 meter row - 2:00.2 / 1:59.7

Anonymous said...

Max effort front squat 105/115/120F/120F/120F
weighted pullups 3x15,1x20.1x25,1x27.5
static hold on rings 25/35/35/25
500m rows 2:01, 2:03

211 said...

Front squats:

Mike C 205/225/245/265f/265f
Jill. 115/125f/120/130f/130

Weighted Pullups
Mike 60(3)/ 90/115/125

Mike 1:45/1:42
Jill 2:08/2:04

Static hold
Mike 5 sets
Jill ?

jess said...


dead hang p/u with blue band for assistance
12/9/11/5 (last set was kipping w/lowering from top)

row: 2:06 (damper 4); 1:59 (damper 8)

static hold: 1min - too many reps, i lost track

Anonymous said...

Front Squats: 85/95/100/105/110
Pull Ups - (Black Band) 6-6-6
250 Meter Row 2x 1:04 & 1:05
Front Squats: 185/195/205/215/225F
Pull Ups - #42-#60-#70
500 Meter Row 2x 1:38 & 1:40

Anonymous said...

Front Squats 75/85/95/105F/105F
Pull Ups with black band 15/10/10
500 meter Row 2x 2:08/2:09


Anonymous said...