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Sunday, January 10, 2010

Front Squat 3,3,3,3,3,3


Coach’s notes: Post loads used to comments.

Compare to August 5, 2009.

Comments: 15

Good Morning
The CrossFit Calgary Teen Targeted training will start today at 12:00 @ CFC. There are still a few spots left, if interested please come today with your Teen or email

me at chantal@crossfitcalgary.ca or admin@crossfitcalgary.ca

Thank you!

175 x 3
185 x 3
195 x 3
205 x 3
215 x 3 failed waited about 7 min
215 x 3 good

Thanks Brett
good job everyone

PR for 3 by 10#’s,
PR for 1, 255#’s
pain in wrists


Since Garret is too lazy to post his own I will for him.

225/255/275/295/305/315 x 2

Nice lift!

115,135,155,165,175,185. PR

Rick worked on form at 85# with handstand push-ups in between sets.
HSPU, 7, 5, 4, 5, 6
56 x 3
61.5 x 3
65 x 3
70 x 3
75 x 3
80 Fail
80 x 3
85 x 2 plus one not quite deep enough
85 x 3 these were ok, but could have been deeper too.
Thanks for the coaching Brett.

They are getting better. I definitley had some great ladies showing me how to do it today. Thanks to Krista and Chelsea.
65×3, 85×3, 95×3, 105×3, 110×3, 115×3, 120×3, . PR for sure.

95,115,125,135,145,150×1,150×1 Great job Krista, Jenni and Dave. Hughie make sure to take care of your wrists, that just looked painful!! Thanks Brett.

185/205/225/235/245/250(f on rep 2)

My last front squat was 240 for 2. I still feel like I am too quad dominant in my squats (even though it is more acceptable for front squat), and my right heel was coming off the ground a bit in the lifts. 250 may have been possible, but on the second rep the weight was slipping off my right shoulder.

I followed up the workout with Friday’s workout of 5 K2E, 10 box jumps, 15 double-unders. I did 16 rounds as rx’d before I just quit. I feel a bit dumb for quitting, but I had just had enough. My first round was 30 seconds of work, and round 16 was only 35, so I should have been okay to keep going, but my legs were feeling pretty tired. Weak excuse, but oh well, can’t change anything now!

Front Squat
Did Fridays Wod as a AMI-15 due to lack of time
16 rounds + 5 K2E + 5 box jumps

**agh** I think my watch may have fallen out of my hoodie at this am’s 9 class
It’s a TAG (Heuer) with a blue face – may be on the floor by stairs – if you’ve seen it – could you leave in office! thanks
Front Squat:
3’s worked up to 150… 150×2 (failed on 3) 150X2 (failed on 3rd)
Jenni, nice lifts today! you too Chelsea – and everyone in 9 am class – Hughie, Dave – you guys are STRONG!
Thanks Brett

First day of the Barbell TT.

Back Squat x 8, 45/95/135/155/185
Deadlift x 8, 135/165/185/205/225
Strict pullups, 8/8/8/7 + 1 kip/7 + 1 kip.

So far so good, this should be a fun 12 weeks!

Friday’s workout of 5 K2E, 10 box jumps, 15 double-unders. I scaled down to 4, 4 & 10 and did some rounds of 5 du as well. 19 rounds before I just quit like Cory as my right hand was bleeding from the kte. Learned how to kip the kte, therefore I feel satisfied with this terrible performance. 🙂

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