Working on Front Squats

by - Tuesday, January 08, 2013

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...

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.

WOD 1-7-13

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?)

My very first CrossFit calluses. Basically a base of honor.

You May Also Like


  1. the ring? your grip? not sure. just wait til they're bloody and/or ripped open... even better :)

    i 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!

  2. Blair6:49 AM

    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.

  3. Man 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?

  4. Wow that seems really intense! Very impressive Jess

  5. [...] 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 [...]