Back To The Front

Friday 070720
Front Squat 5-5-5-5-5 reps
Post loads to comments.

From Pukie’s Dictionary:
Lactate Threshold:
The point as work intensity increases where lactic acid levels in the blood rise faster than can be controlled. Lactic acid is a waste product of anaerobic work. Also known as “anaerobic threshold”, the lactate threshold marks the point in intensity where work has become largely anaerobic. This is also the “pussy rest-stop”.
CrossFit Atlanta


  • Ewen

    “You will do
    What I say
    When I say”
    To which I would reply “F*ck you I won’t do watcha tell me”.
    “Crossfit NYC: The Musical” has a nice ring to it, don’t you think?

  • sarena

    Thanks to the 7am crewe! Started work sets @95# but realized as I went on that – underestimated, so ended up doing
    95, 100, 105, 110, 115, 120, 125
    Everyone was so great this morning!
    As I started to get up on the last 2 weights, last several reps form started to weaken–
    Note to self–fatigue and work on form!

  • alex

    Great job Sarena!

  • alex

    “Whatever, I do what I want!”

  • Allison

    I had a lot of fun teaching the class this morning. My quads are so sore from the sprinting I did 2 days ago that I didn’t push the front squats as much as I would have liked to. I did:
    95, 105, 105, 110, 115

  • sarena

    And thanx 2 you for teaching Allison! I think that was the 1st time I took ur class. Great coaching tips

  • Kevin

    165,175,175,175,180(4 reps)
    My quads were a bit fatigued from yesterday.
    Should have made the last set but I didnt have much left in the tank. Hey not bad for 4 hours of sleep.

  • Ewen

    FS: 165, 175, 185, 195, 215×4 (chickened out after a sketchy 4th rep)
    then 100m row: 15.7, 500m: 1:26.8
    Great work this morning everyone, lots of sweet grunting and screaming going on!
    I wonder how my body is going to react to this rude awakening.

  • Justin

    Thanks Kevin and Ewen.. Now that means I actually have to throw some weight on the bar when I just wanted it to be an easy day. Don’t you know anything about keeping the “curve” low?

  • Kevin

    Everyone did great this morning! Congrats Ewen on the 500m time! You’ve got the time to beat at the Box.

  • Justin

    And now we know why Sean Sherk is such a beast:
    Looks like he faces a year suspension and being stripped of his title.

  • Michael

    Not sure if I’ll be in shape for this, the no-no-don’t-stop-Cindy to be followed in an hour or so by BrianD sprints might just make a pm fs class a no-go.
    I figured out how I messed up forearm/elbow; doing the Hang Clean wrong. I was demonstrating an ‘air’ hang clean and bam! As Keith would say, I got what I deserved, since I was doing, despite Keith’s demonstration, reverse curls. That works with a pvc but not 100 lb bar bell. The more I watch vids on this though, the more it strikes me as a truly elegant and amazing exercise (as opposed to the reverse-curl squats I did).

  • Brian D.

    Came in early because classes were cancelled. Did: FS 145, 155, 175, 185, 200lbsx5 and now am about to head up to CP to meet the others to run.

  • juan g

    Front Squats
    125, 135, 155, 165, 165, 165

  • marisela

    after about a million 45m sprints with the untireable mr. brian d and mike and dan (who all beat the crap out of my time @ 6.8s), i had nothing left and i rested while we watched dan do g.i. jane. (great job!)
    then sombody brilliantly decided that we needed to run the reservoir just for shit and giggles and i, of course, without argument, agreed. (14:22 1.6 miles) i had nothin left.
    and -of course- after taking the D train to 145th, the esclator didn’t work! for those of you who don’t know the station, that’s 5 flights of stairs. fun
    dunno how squats will go tonight. i might have to be a whimp. :( we will see…

  • Brian D.

    Yeah, who decided to run the res *glares at Mike*? I was happy as it was. And ouch, the 145th station does suck when you have to walk it, especially after how tired you were. If anything, just ice and massage your legs like no tomorrow tonight and throw in some air squats and stretching; it’ll greatly reduce the soreness tomorrow.
    And tomorrow I will be at East River ( at 9am for some jumping practice with a friend. Everyone’s welcome to join; you can just run some laps if you want or I can show people how to long jump or make up a workout for them; it all depends on how you feel and what you would like to do. FYI, there’s a great outdoor gym right off the track, so people can do the WOD if it is metcon.

  • michael

    great job coaching brian; sprints were fun. so was the res run. i’d definitly be up for more sprint drills. great gi jane dan and espcially impressed you did a 10 minute 2.5k right after. i might skip squats tonight too, finally feeling it brian (quads, butt, knees). see y’all at fight club!

  • Dan Lecav

    Just wanted to thank Brian, Michael, and Marisela publicly. I really think it’s necessary to emphasize that as a new member, the opportunity to train with other members in and outside the gym has been great at helping me from slipping into the usual college routine (pizza and beer for dinner, lunch, and breakfast).
    As for the GI Jane; 16:18 with proper form.

  • Brian D.

    You’re welcome for the help sprinting, guys! Sprinting/running is my forte so I love to share it with others. It’s a very under-appreciated “skill”.
    And Dan, glad to help break old habits.

  • sarena

    Brian what about helping an old lady some time who never runs–I mean never!

  • Brian D.

    It can happen. Show up to one of the CP workouts and I’ll definitely help you get into running. I can even give some pointers at the Box.

  • sarena

    Thanks Brian, I even bought running sneakers already! Not into CP til after the cert next weekend. Gotta take in more mindful and not overflow my plate this week with overtraining! Learning recovery time is crucial
    Keith–Day 1 HW complete–10min as assigned!

  • juan g.

    for you fight heads and us losers not going out on a friday night. Some new show called ‘Human Weapon’ is on tonight at 10pm on the Discovery Ch.
    heres a lil trailer type clip.

  • Hari

    135, 135, 135, 140, 145(3,f)
    (Thanks for the help, Adam, Dammit)

  • Justin

    Rough night… My shoulder and wrist flexibility needs some major work. Finally starting to get feeling back.
    185, 185(4), 185, 195, 195(my wrists just gave out on the last set and dropped)

  • Yoon

    On the subject of front squat/clean flexibility, here are some tips a master lifter I train with gave me for improving the racking position:
    “As far as shoulder flexibility for racking cleans goes there are many stretches that are effective. Your shoulder routine should include:
    1. Dislocates with a broom stick.
    2. Rack stretches. Lock a bar into the power rack and have someone apply a steady, GENTLE upward stretch on your elbows. Keep the pressure on for 20 seconds, relax for 10 seconds then repeat a few times.
    3. Practice power cleans with a light weight 20, 30 or 40 kilos. Do lots of reps and concentrate on whipping the elbows and keeping the shoulder girdle relaxed. Do the reps from the floor and try to do 6-10 reps a minute for 3 minutes or more. You can rest in the start position for a few seconds between reps. These should make you sweat but not tire you out.
    4. If you can rack a power clean properly but can’t rack a squat clean very well then your flexibility challenge is probably in the back — maybe the rhomboids or the lower spinal erectors.
    5. And of course, don’t neglect the triceps. They need to be stretched too. Pull your flat hand (palm up) back and down on top of your deltoids. Hold the position for 20 seconds, relax for 10, repeat”
    I’m sure there are lots more, in addition to the above. Hope this helps.

  • Yoon

    225 (failed on rep 5. Oh noes!)

  • Kevin

    Came into the 7PM class and did GI Jane
    100 pullup burpees
    Thanks to Adam and Paul S. for pushing me . I probably would have kept stopping every 10 reps to take a break but Adam kept pushing me to keep going and it felt better than actually stopping.

  • kouvenhowen

    Lactic acid is fuel for muscles, not what prevents them from working.

  • Tyler Durden

    You miss the point of the humor, Kouvenhowen. Nonetheless you are correct.
    What anybody that has been training hard knows, is that pushing past the “lactate or anaerobic threshold” aka “pussy rest stop” is extremely important in development as a strong and conditioned athlete. This is why we do tabatas, fight gone bad, 400m repeats. We blur the distinction of the various modal domains in order to more quickly increase adaptation along all of the domains.

  • brett_nyc

    Front Squat
    Push Jerk

  • steve
  • Buy And Download Free Hip Hop Beats

    Things like this are incredibly disturbing to me and should be to everyone.

  • Buy And Download Free Hip Hop Beats

    You are right I think most people tend to share that same outlook.