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Thursday, June 26. 2008

0630 & 1145 @ MACG-28 Pull Up Bars

Front Squat 1-1-1-1-1-1-1 reps

Post weights to comments.

There are a number of characteristics common to world-class trainees. Specifically, these characteristics include, but are not limited to: Desire, Willingness to Listen, Dedication to Fundamentals, Mental and Physical Preparedness, Ability to Train Alone, and Behavior under Duress. - Drew Thompson

Posted by Dave Joseforsky at 09:00 | Comments (10) | Trackbacks (11)

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225-245-265-270-275(f)-255-265

Keep the elbows up at the bottom of the squat so the bar will stay back on shoulders. Once the elbows come down slightly, the weight moves off the shoulders and your balance is lost. Stay back on the heels the whole time during the squat.

#1 Major Joseforsky on 2008-06-26 10:28

155, 175, 185, 195, 205, 215, 225 (f).

Maj. J's emphasis on keeping the elbows up finally sunk in and that is key to keeping the bar balanced. An unbalanced bar creates a lot of extra problems. Great workout today.

#2 Lucky on 2008-06-26 10:31

2ndLt Crews 115-135-135-140(f)-140(f)-135-140. Felt good. Failed then beat it. Its all about form and determination.

#3 2ndLt Crews on 2008-06-26 10:35

WOD- 175-205-215-225-230-235-240

Find it hard to reflect on today knowing that tommorrow is a 3mi run.

#4 LtCol Weaver on 2008-06-26 12:32

Comments from this afternoon's session:

Incredible devotion from the athletes participating. Form was pretty darn good throughout. Couple of items to keep thinking about when doing front squats.

1. Keep the elbows up (triceps parallel to deck) the whole time during the squat. At the bottom, push the elbows up. This will keep the bar on the top of your shoulder and prevent the bar from rolling off.

2. At the bottom, drive out through the heels. Do not stay in the bottom position any longer than you have to. Keep the knees out and do not let them cave in at the bottom.

3. Keep a tight lower back the whole squat. When you lose the lumbar curve in your lower back, your upper back will round which causes the shoulders to roll forward, then the bar rolls forward, then your elbows drop, and finally you end up on your toes rather than the heels.

Safety is always paramount. You will not get hurt if you stay on your heels, keep the knees over the toes, have a good lumbar curve, stay intense throughout the whole squat, and be smart about the weight. Challenge yourself on the weight but know when to back off.

#5 Major Joseforsky on 2008-06-26 12:40

I steadily increased weight but found poor technique limiting me. Once I started keeping my elbows up, I was able to start increasing again.
135-165-185-195(f)-185-190-195

#6 Sgt Cinquini on 2008-06-26 12:57

1stLt Dequenne 135-135-145-145-145-150(f)-145
Still not comforatble with this exercise, although, I have seen improvement overall since the last time we did front squats. The key thing I need to focus on is to maintain the slight arch in my back and to force the bar up on my shoulders. Strict form is important.

#7 1stLt Jason W Dequenne on 2008-06-26 13:48

Proper form is imperative! Exactly when I did not stay on my heels I felt it in my back. In pain after today. Weak core and lower back. Looking forward to the next time we do these. I agree with Lt. Crews it is all about form and determination!

#8 GySgt Omanovic 115-115-105-105-105-115-115 on 2008-06-26 14:47

1stLt Brittingham 115-135-135(f)-135(f)-115-115-135-105-105

#9 Lt Brittingham on 2008-06-27 07:55

Nigel and I did crossfit at columbia SC. Workout there was

Run 1 mile
75 Squats @ 135 lbs
Run 1 mile

Nigel's beat everyone...heh 22:10

My score 24:30 ish (I know it was 24 something)

#10 Chad Gardner on 2008-06-27 19:21

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