8/16/2009

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.

20 comments:

  1. Paul Kelly8/17/2009

    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. =)
    -PK

    ReplyDelete
  2. Paul Kelly8/17/2009

    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

    -PK

    ReplyDelete
  3. Anonymous8/17/2009

    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

    Dang!

    ReplyDelete
  4. Anonymous8/17/2009

    Squats:185/205/225/255/275F/275
    Pull Ups: 30lbs, 60lbs,60lbs
    500m Row: 1:44, 1:35
    2 min Ring Hold: 6 sets
    The Pup

    ReplyDelete
  5. Anonymous8/17/2009

    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)

    ReplyDelete
  6. 145/165/185f/185/185f

    *form is pretty sloppy coming up


    pull ups assisted one legged green band

    8/8/9

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

    500m row
    1:44/1:36

    ReplyDelete
  7. Squats:215/225F/225F/220F/220F
    Pull Ups: 3/2/7*/7*
    500m Row: 1:53, 1:57
    2 min Ring Hold: A LOT OF SETS
    * Assisted

    ReplyDelete
  8. Anonymous8/17/2009

    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

    Mark-
    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

    ReplyDelete
  9. Anonymous8/17/2009

    Max Effort Front Squat
    205/225/245/265F/265

    Weighted Pullups
    60x3/90x1/115X1F/100x1

    Jefe`

    ReplyDelete
  10. Anonymous8/17/2009

    Max Effort Front Squat
    185/205/225/245/265

    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
    95/105/115/125F/120F

    Kristie (Samy she isn't scared).

    ReplyDelete
  11. Anonymous8/17/2009

    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

    ReplyDelete
  12. Anonymous8/17/2009

    Max Effort Front Squat
    75/85/95/105F/105
    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

    ReplyDelete
  13. 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!

    ReplyDelete
  14. Anonymous8/17/2009

    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

    ReplyDelete
  15. Anonymous8/17/2009

    Lynn
    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

    ReplyDelete
  16. Front squats:

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

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

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

    Static hold
    Mike 5 sets
    Jill ?

    ReplyDelete
  17. 105#/115#/125#/135#/145#F

    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

    ReplyDelete
  18. Anonymous8/18/2009

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

    ReplyDelete
  19. Anonymous8/18/2009

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

    ChaCha

    ReplyDelete
  20. Anonymous8/18/2009

    185/205/215F/215/220F

    Nate

    ReplyDelete