Front Squattin’

We often hear the question “what weight should I start with?” when doing strength work.  If it’s a lift you’ve never done before, or you’re brand new to CrossFit this is a very reasonable, and understandable question.  This question is the reason we keep a journal, so you know what you’ve done in the past.  Maybe it’s not the same rep scheme, but if you’ve attempted the particular movement we’re doing that day, you have a point of reference from which to begin.  The rep scheme for front squats tomorrow is 5-5-3-3-1-1-1, one we use frequently.  This is a great rep scheme for matching, or setting a new one rep max PR.  Find your point of reference, and move more quickly through the first 4 or 5 sets, using them as a semi-warm-up.  If you notice your first set of 5 is too light, because you’ve gotten a lot stronger relative to the reference point you’re working from, bump up the weight on the next set, and keep moving up quickly through the sets of 3 if necessary.  It’s also a good idea to write down the weights you’re using as you go, either on one of the IdeaPaint walls to be recorded later, or directly in your journal.  Tomorrow we want to see immaculate form, and lots of big weight being moved.022210-9050

March 11th, 2010

Skill:  Hang power snatch

Strength: Front squat 5-5-3-3-1-1-1

WOD:

21-18-15-12-9-6-3

Squats

Pull-ups

Sit-ups

Have you voted today? CrossFit Fenway has been nominated as one of the best gyms in Boston by the Boston Phoenix.  You can go here to vote for us (once a day per e-mail address), as well as other great Boston businesses.  Be sure to complete the survey by entering your name and e-mail address, otherwise your vote won’t count.

Community Gathering! Erica and Evan Saint Clair are hosting a breakfast this Saturday, March 13th at 11 AM to support athletes from CrossFit Fenway and CrossFit Boston competing in the upcoming New England Sectionals.  RSVP here by Thursday, March 11th.  We can even coordinate a post invasion car pool to take part in this great community event.

8 thoughts on “Front Squattin’”

    1. Do you remember last week when you said that Stacey and Eric probably mock our faces during the day?

      During the WOD this morning:
      Eric (to me): “Do the Jen G. face.”

      If that’s not proof, I don’t know what is 🙂

        1. It had an affectionate tone. That face just shows how hard you’re working. If it makes you feel better my “double under” face is mocked on a near daily basis.

          1. It’s true. Stacey mocks him. And I think everyone makes fun of my faces… even the pregnant lady. I think Erica and Evan (photographers) have a contest going to see who can capture the silliest JT-Lifting-Face.

          2. That’s true. It did.

            Now I want to see said face. There should be a wall of fame for faces. Or at least an album on the website/facebook page.

  1. Front Squat: 40kg PR (up from 15 a month ago!!)
    WOD: 14:02 (green band…but definitely moving up for reals this time)

    See you all on Saturday!!

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