Strength/Skill Work: Front squat
WOD
7 Rounds of:
7 front squats (50% of max not to exceed 135/95lbs)
21 double unders (63 single unders sub if you are unable to do double unders)
Complete 7 kettlebell swings (53/35lbs) at the top of every minute. The work-out begins with 7 KBS before beginning the 7 front squats. 20 minute time limit.
What a workout. Thank you guys, this was just what I needed this morning. Being at the gym today meant more than you will ever know.
Name Time FS/KBS DU/S Front squats
Ethan 10:58 75/53 S 5x155lbs
Phil B. 14:37 38/35 S 68lbs
Lisa 16:38 28/18 S 55lbs
Daniel Sm. 19:49 88/53 DU 5x145lbs
Dale 12:40 70/35 S 5x3x125lbs
Jules 12:38 43/25 S
Mike P 11:48 75/35 S 3x160lbs
Beth 14:51 28/20 S 3x48lbs
Anne 12:53 65/35 DU 5x5x95
I forgot to write my numbers. 14:47 52/26 S 1×102
First of all let me say that any workout that starts with the number 7 is just pure evil.
I must have got up on the wrong side of the bed this morning. I made the drive in but then when I got to the gym I didn’t want to do anything. I told Corey I needed an attitude adjustment.
I didn’t even want to do the front squats and that is not like me. I figured I would just try to keep up with Brian. Then I thought maybe I could just opt out of the WOD. No doing. Shanna called me out and told me “You can’t cherry pick you work-outs.” Shanna is the coach and I trust her so I did the WOD. I’m so grateful for a coach who pushes me like Shanna. I hope I did not give her too hard a time today.
I didn’t want to put up my numbers but I was there and I did it so 19:?? 45/26 and Front squat 135 X5.
On the bright side, I got to work my flat footed jump rope jumps which inches me closer to my 2010 goals. Thanks Corey & Shanna!
J$, I am so glad for your candor in the post above. I’ll bet it resonated with a lot of folks. I have come into the gym on certain dark days thinking “I really don’t want to be here.” But dammit once you are there, you’ve gotta be there. I have muddled my way through some WODs wondering why I came in, but like you, in the end, I am glad I did at least something instead of nothing. Those “I don’t wanna” days used to be the days I allowed myself to ease into quitting exercise altogether. One valuable thing I have learned from CFA is to take the long view. When I have a low energy or bad mood WOD, it is what it is and I know there will be a WOD in my future that will be fun and high energy. So, thanks for sharing your experience. Good for you.