Friday Front Squats

Friday 110211

BLACK BOX WOD (current skill: front squat):

front squat 3-3-3-3-3-3-3

Post loads to comments.

Therapy vs. life
There is no such thing as discipline. There is only love.
Dealing with injury
Paleo cauliflower mash
Why salt matters
Eat sustainable seafood

Ladies who lift (from left): Laura, Cathy, & Sarah:


  • sam.gaberal

    This is totally off topic, but in today’s CrossFit journal, their was a great article called “Left out in the Cold” if you have the subscription to the journal check it out.

    • Sam, I just logged in and read the article and the comments. Interesting stuff. I agree with the sentiment of many commenters who are also coaches that we care about creating an environment where people can get excited about crossfit.

      I do my best to give that positive energy and help people, especially people who are motivated to check their ego and preconceived notions at the door, listen, and learn as much as possible, whether that’s how to get better body awareness/mobility/strength/speed or how to eat better.

      It can be tough at a big affiliate such as ours for our coaches to learn everyone’s name but we try our best. I find that our members who are friendly and proactive in getting to know me get the best feedback from me. So my advice to members is: don’t be a wallflower. Be a squeaky wheel but realize you’re not the only person in class and the instructor has to do his/her best to help EVERYONE.

      And sometimes, some athletes can benefit from some one-on-one training, if they need that extra level of help…

      • keller

        why… does… everyone… ignore… me

        • Jai

          It’s OK, Helen, you’ll be able to communicate someday.

        • Who are you? I don’t know any Kellers… 😉

  • Warmup Sets: 10 x 95 – 5 x 115

    WOD: 135 – 155 – 175 – 185 – 185 – 195 – 200 (3-rep max PR)


  • Bob C

    135 145 145 150 150 155 155

  • MC
  • Eric

    155, 165, 175, 185, 190, 195, 205

    Previous one rep max was 205, so some progress I guess.

    Felt the power of elbows up finally LOL

  • keller

    backsquat: 5×1 at 205
    shoulder press: 95×5, 105×5, 115×5, 125×4, 125×4

    Row for 5 minutes at a 20 stroke per minute pace
    Max Push Ups in 5 minutes
    Row for 5 minutes at a 20 stroke per minute pace.

    1,230m, 65 pushups, 1,190m

    ow my chesticus