Working on Front Squats
My power decided to go out at a really inopportune time last night...half way through the second quarter of the National Championship game.
Yes, the game was a blow-out. The Irish just couldn't stop 'Bama and by half time, I wasn't sure it was worth draining my phone battery to watch the game on the Watch ESPN app.
My friends let me know I wasn't missing much...
@jessmilcetich Probably better your not watching this happen...
— Brian Klenk (@BDKlenk) January 8, 2013
The game obviously didn't go as I would have liked, but it was fun watching the Irish play this season. (Especially when you compare their performance to the Terps...ugh...)
Anyway, before I settled in to watch the football game, I got my butt thoroughly handed to me at CrossFit.
The lift portion was heavily focused on front squats, something I majorly struggle with. I just can't for the life of me figure out a way that's comfortable to hold the bar. Nor can I keep my elbows up in the super awkward position they have to be in.
[caption id="attachment_2548" align="alignnone" width="500"]
One of the guys at my gym with proper front squat form[/caption]I worked with one of the coaches on nailing the proper form just with the 45 lb. bar and no other weight. By my fifth set of five, I was sort of getting the hang of it, but I still have a long way to go.
The bar also left some bruising and redness along my collarbone, so it looks like I have a nice big hickey. Lovely...always keeping it classy around these parts.
Our WOD for the day was a killer.
Translated, that's:
7 thrusters
7 knees to elbows
One lap of bear crawl
As many reps as possible in three minutes.
Rest two minutes and repeat two more times.
I managed two rounds in each set, and think I used 35 lbs. for the thrusters.
It was definitely a very arm/shoulder intensive workout, and when I got home I couldn't even lift my arms over my head to shampoo my hair. I'm still sore this morning, in a hurts-so-good kind of way. I missed this feeling!
I also started developing some pretty big calluses on my right hand. (But none really on my left...anyone know why that might be?)
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5 comments
the ring? your grip? not sure. just wait til they're bloody and/or ripped open... even better :)
ReplyDeletei prefer front squats to back. not sure why. need to strengthen my wrists / work on their flexibility because afterwards they are sore!
bear crawl... gross. shoulder killer!
Could be the ring if you're working out with it on. I know from tennis at least, even though I don't feel it at the time, I get blisters when I play with a ring on.
ReplyDeleteMan that workout looks intense, great job! Callouses - I'd say weights but weird it's not on your left, do you grip harder w/your right hand?
ReplyDeleteWow that seems really intense! Very impressive Jess
ReplyDelete[...] getting to the WOD, we tackled front squats again as our skill work. I’m happy to report, I did so much better this week than last week. My [...]
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