''Vulgarity'' (06.06.2012)

Warm-up Drills (06.06.2012)
Run 400m
2 Rounds for Quality of:
5 x Sumo Deadlift High Pull (45lbs)
5 x Hang Power Clean (45lbs)
5 x Front Squat (45lbs)
5 x Press (45lbs)
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch

''Vulgarity'' (06.06.2012)
3 Rounds for time of
Row 250m
7 x ''Unbroken'' Front Squats
25 x GHD/Abmat Sit-ups (anchored)

Notes: Today we will be putting some serious effort into the mobility aspect of the warm-up specific to the Front Rack Position, Shoulder Mobility, and any additional points of performance that need to be addressed so that our CrossFitters can begin attaining a much more comfortable and safe Front Rack Barbell position for their Front Squats and relative movements (ie. squat cleans, etc.). Please go to the mobility wod website linked below and search for 'Front Rack Position'; watch the following video ahead of time if you get the chance, it literally would be up on a big screen for the first few minutes every hour on the hour if we had a projector. Yes, it made that profound of a difference to those of us who needed the extra mobility work!
Goblet Squats will often replace Front Squats in a WOD as a self correctable type of front loaded squatting movement. The Goblet Squat is quite similar to a Front Squat while providing a safer application during high intensity/less controlled settings (side note: just as ruthless on the legs). Do not be discouraged should you be one of the majority of CrossFitters who need to be spending some legitimate time working on mobility before being able to safely and efficiently Front Squat at intensity. Get some!
**Loaded Prowler Sled Pushes may replace Front Squats today for those feeling a little frisky... Uh oh.

1-Rep Maximum/Percentage Calculator

Skill Development (06.06.2012)
Every minute on the minute add 1 x Ring Row. Work up to 10 minutes if you can before going back down. Strict if possible, kipping only when at absolute failure (anything more than a minimal kip means you stop at that repetition as your final set!).

Mobility WOD

CrossFit Endurance Rest Day (06.06.2012)
**The massively positive and fanatical volume of response to our CrossFit Endurance Team has been a wonderful experience for us. We are trying to go support Tommy, Meg, and Sarah at a Triathlon this weekend in Merrimack, while the rest of us begin our preparations for the Cranmore madness on June 22nd. We would like to install some specific Team training sessions for run WODs once or twice a week for an hour, please begin thinking and communicating with one another and let us know what the best times and days are for the majority of our crew. We will do our absolute best to 1. come support/crew/pace any of our athletes taking on a challenge and 2. Attempt to accommodate as many of you as possible to get extra sport specific work sessions available. Yesssssss.


Shanie said...

3 Rounds @ 11:33:
Row 250m
7 x Unbroken Front Squats
25 x Abmat Sit-ups (anchored)

Here is my availability for CFET:
Mon - after 7pm
Tues - after 7pm
Wed - after 5pm
Thurs - after 6pm
Fri - after 6pm
Sun - AVAIL (Long Run day)
I'm always up to supporting our crew..and interested in this Cranmore craziness. What type of training are we looking to do???? Mas informacion por favor! I feel like Samy and his long novels with my post.

Shanie said...

Front Squats - 45#

Grinster said...


Row 250m (Subbed 25 x SDLHP w/50#)
7 x 'Unbroken' Front Squats (50# DBs)
25 x GHD/Abmat Situps



Anonymous said...


10 min (1 min rest)
75# FS


Joshua said...

25x SDHP (24kg)
Front Squat: 185#
25x Med Ball Situps (20#)

Jamie said...

''Vulgarity'' (06.06.2012)
3 Rounds for time of
Row 250m
7 x ''Unbroken'' Front Squats 85lbs
25 x Abmat Sit-ups (anchored)
I didn’t throw up after the workout today! However after I drank my protein shake I did. :o(

Peter said...

Vulgarity: 75# Front Squats
Skill Development : Done

Jay said...

135# front squat

Ring Row Entire Ladder


lewis.robertdavid@gmail.com said...


Callie said...

I have no idea what my time was. I pushed sleds outside and shit. And listened to the Dr Dre Beat Box. K bye.

Silverback said...

Vulgarity 12:04 #125,
level 10 ring rows