Frontin' Some Weight

Today was a skill day for the Front Squat.  I remember going over this exercise in Elements class, but I haven't done them as part of a WOD.  I had no past performance to go by, so I figured I'd start light and see what happens.  Knowing that squats and lower body stuff in general is one of my stronger areas, I looked forward to
getting the weight up there (if the form didn't cause any pain like it did unexpectedly for the last Back Squat WOD).

Warmup:
30 jumping jacks
25 lunges (in place, alternating legs)
leg & wrist stretches
20 PVC shoulder dislocates (est.)

95 lbs. x 6 (getting my feet wet before setting my first weight)

WOD (RX'ed as "Front Squats:  3 -3 -3 -3 -3"):

115 - 135 - 145 - 165 - 185

Once again I feel like I left a little weight on the table.  But I felt great holding my form once I got up to 185.  I need to work on shoulder flexibility so I can get (and keep) my elbows obscenely up during the squat.

I cashed out with 30 jumping ring dips, which were going well until I finished and I noticed that my forearms were scraped up pretty good from the straps holding the rings...I need to figure out something to guard against this next time...maybe a couple of those leather spiked forearm guards that the guy from Judas Priest wears...

Feelin great!

Vacation WOD #2 - Morristown

Back to Morristown I went for my first WOD since last Friday (4 days off inbetween).  There were easily 15-20 people this time, but everyone was able to find their own space to make the WOD work.

After some PVC stretches and talk about form, the warmup was:
(2 Rounds)
5 Air Squats

1 Bergener Warmup (45-lb bar)
10 Overhead Squats (" ")

We then did some minor pullup work to stretch out the shoulders, and then got set for the WOD.

WOD (as RX'ed):
(3 Rounds)
4-Minute AMRAP, 1 Minute Off
6 Clapping Pushups
8 Snatch Balances (95 lb.)
10 Lunges in Place (95 lb.)

I scaled the weight to 65 lbs. for my first two rounds.  Got through 3.5 rounds before I basically hit the wall.  I don't know if it was the extra day or two off vs. what I'm used to, or just my inability to really get the snatch balances happening with weight of any significance...but I felt like I was chasing it the whole time.  I was actually happy to crank out an extra half a round once I completed the third...

Either way, I showed up, which is saying something I guess, but it definitely wasn't me at my best...maybe next time...still very happy to keep it going during vacation.


Peace...