Monday 10.25.10

Front Squat 5, 4, 3, 2, 1

21-18-15-12-9-6-3 reps of:
- Wall Ball (Heaviest ball possible to 10' target)
- Pull Ups

WOD Tips:
For the SWOD, warm up to a heavy set of 5 reps.  Add weight and do 4.  Add more weight and do 3.  Keep going until you get to 1 rep.  Depending on how you feel, that one rep could be a new PR, or you could just get a heavy single concentrating on keeping your form.  The photo above is how all of us should look at the bottom of a front squat:  weight on our heels, knees out, stable mid-line, upright posture, big chest, high elbows, and neutral head position.  Notice that the crease of his hips are below the top of the knee.  That is the definition of "below parallel" that we are always looking for with all of our squat variations.  If you can't hit that depth with the weight you are using, take weight off the bar until you can.  Don't be okay with sacrificing form for more weight.  In the long run your strength gains will be minimized, as will your other physical fitness qualities we are training you in, such as flexibility, balance, and accuracy,

For the metcon, grab the heaviest ball you can throw to the 10' target, and then remember the squat mechanics you practiced during the SWOD today.  All of them still apply to the wall ball!  The pull ups can be kipped, strict, in bands, and with any grip position you prefer.  It's been a while since we've done a high-rep pull up WOD, so prepare your hands before you come in.  File down any callouses, super glue any blisters, tape up, bring gloves, whatever.  Remember, ripped hands aren't some cool CrossFit rite of passage.  They're an injury that will keep you from training for a few days.  So prevent it to the degree you can!

Post weight and times to the comments section!  bc


  1. SWOD: Front Squat-been awhile since I did this lift, so had no idea where to start
    35-55-75-85-100 Think I can go at least 20 lbs more next time. Front squat is one of my favorites.

    WOD: 21-18-15-12-9-6-3
    Wall Balls- 14#/10# as available
    Jumping Pull-ups 13:37

    Great Cardio! Hoping to get back in the swing of things--I need this to keep me sane!

  2. SWOD: 130x1 (PR) Attempted 125x2 right before this weight and failed on the 2nd rep.
    Metcon: 15:28 banded pull ups w/knee and foot.

    Going to start warming up with wall balls, my form is not too awesome with those right now.

  3. SWOD: Front Squat 5@175, 4@185, 3@205, 2@225, 1@245 (PR)

    Skipped Metcon, knee is getting better, but still need to limit my reps. Worked on bench press and push ups.

  4. SWOD: Front Squat- Goal: 375#
    5@185, 4@235, 3@285, 2@335, 1@375(fail)

    Metcon: Goal: complete each set of pull ups w/o coming off bar.

    8:54. completed goal- forearms are burning

  5. SWOD: 185x5, 225x4, 275x3, 315x1- felt like technique was going out on me and didn't want to injure myself.

    Metcon: 13:37 as rx'd. Pull ups were the limiting factor since my right elbow did not like them this morning. I didn't rip my hands up, though, so I'm happy!

  6. SWOD: 75, 95, 115, 135, 155

    Metcon: 10:25 using a 20lb wall ball

    I started with strict pull ups but only did a few, and then finished the rest with kipping pull ups

  7. SWOD: 185x5, 205x4, 225x3, 245x2, 265x1 (PR)

    Metcon: 9:25 as Rx'd

  8. SWOD: 185x5,205x4,225x3,245x2,275x1(PR)
    METCON: 12:00 RX'D

  9. SWOD 135x5,145x4,165x3,175x2,180x1

    Metcon 11:55 Strict,Kipping,Rings
    20# to 8'
    (Not a big fan of gloves interfered w grip)

  10. SWOD: 55x5, 75x4, 95x3, 115x2, 130x1
    WOD: 15:36 band pull ups

  11. Great Job PM crew! I enjoyed working with people I dont get to see so often!

  12. SWOD: front squats 150# PR

    WOD: 12:29 first round kipping pullups then hurt my shoulder and finished with ring rows.

    and...I skipped round 12. oops. sorry.

    Thanks for all the great advice Craig. I'm going to put it to use in my warm-ups!

  13. SWOD: 75x5, 85x4, 95x3, 105x2, 115x1
    WOD: 15:04 band pull ups, 14# wall balls to 8'

  14. SWOD: Front squats 155# PR
    WOD: 17:59, 14# wall ball, jumping pullups

  15. FSC WOD:
    5 rounds
    prowler sled push @ 180#
    max double unders...was able to get 6 in a row with a small bunny hop in between

  16. Front squat: 125x1 (pr)
    Metcon: 17:49 14# to 10', kipping (18, 15, 12) til my hands ripped then jumping (9, 6, 3).

    Really struggled w/ the wall balls, guess I need to put them in my warm up too!

  17. Front squat: 185, Missed the metcon due to time limits