Front squat today...my nemesis. Like a lot people that get into CrossFit and get the feeling of a good met-con with its cortisol and adrenaline high, I slipped into a routine of glossing over some the stuff I need the most like heavy front squats and dove back into the blood bath of Filthy Fifty or or one of its look-a- likes. Big Mistake!
Fast forward to the CrossFit Games Dirty South Regional Qualifiers and the event 1 is to find your 1 rep max Clean & Jerk in 10 minutes. I load up and hit a 235# split clean and I hear a guy in the crowd say "why the hell is he split cleaning". I felt like saying " 'cause I can't front squat shit"! I knew it was a major weak spot of mine, but I used the-maybe it won't pop up mentality- and thought I would just make up the points in a fast paced event. It never works...
Training:
A: Front Squat @ 40X1; 6,4,2 Rest 4 minutes. (Video)
1st. Set http://vimeo.com/20934534
2nd. Set http://vimeo.com/20934709
3rd. Set http://vimeo.com/20934853
B1: Weighted Chin; 1,1,1,1 Rest 3 minutes
B2: Weighted Dip; 1,1,1,1 Rest 3 minutes
C: DB Back Extensions @4022; 10,8,6
Results:
A: 135 X 6, 165X4, 175X2
B1: 45-55-65-70
B2:45-55-65-70
C: 10-15-20
I was happy with my posture in the squat given that I had a low back injury about 2 weeks ago. Intent was to move bar quickly but right now its a bit slow. Chins and dips felt pretty good. I actually think I shorted myself here, probably had 5-10 lbs more. Back extensions today were better than Tuesday. Confidence that my low back isn't going to snap is growing.
Food:
Up at 4am to get to Spec. Ops for a search warrant so no time for breakfast first thing.
0415- 8 oz. Goat Milk + Quad Americano
0730- 3 Eggs + 4 oz NY strip
Bowl Of Fruit
Side of Avocado
0930 6 oz. Goat Milk
1130 6 oz. Goat Milk
1245 2 Scoops BCAA+G pre-workout
1400 8 oz Goat Milk + 40 gms grass fed whey
40 gms Maltodextrin
1500 Large sweet potato
8 oz rotisserie chicken
Cashews
1900 Caeser Salad w/ 7 Oz grilled salmon
5 oz mixed veggies
Sweet Potato
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