The CrossFit Diaries: We Be Frontin’

Didn’t go Friday as I went to enjoy a beer with my boss and coworker. I also was battling a stomach bug that had me on the toilet a lot, so I didn’t think going and hurtling myself through a workout was the best idea. I was going to go Saturday and had the idea that it was a 1030 class burned in my mind, but nope, it was 10. So I didn’t end up doing that either. Oh well, I did some stuff around the house and that worked enough. Came back last night and here’s what we had:


Front Squat- 5,5,5,5

Workout of the Day:

Complete as many rounds as possible in 8 minutes of:

20 Kettlebell Swings

20 Walking Lunge Steps

20 Sit Ups

rest 4 minutes

Complete as many rounds as possible in 8 minutes of:

10 Push Ups or Handstand Push Ups

10 Calories on the Rower/Airdyne

It’s nice to switch from back squat. I do enjoy front squat but it is a different animal. Keeping upright to avoid fighting the weight is key and to avoid pushing to far I stayed a little lighter than I normally could have gone. Barrett and I actually were the only two heavy guys so we were able to fly through our sets, which was weird and surprising to both of us. We worked up to 255 lbs which was enough to push a little while maintaining excellent form. Hoping to keep building up on front squats, it’s a fun exercise and will hopefully help me with my catches in my cleans as well.

I knew the WOD would be interesting because it was long, even with the 4 minute break. I also knew that I did not want to do the kb swing/lunge/sit-ups second. Both were true, but it was surprisingly not as tough as I anticipated. I got through 4 rounds exactly on the kb swing/lunge/sit-up portion. It was difficult, but not overwhelming. It was a constant movement idea and keeping the same pace through out, which I did. The second was a sprint on the rower and the quality work in push up/handstand pus up. For the first 4 rounds I did hand stand push ups and then the last 3 rounds I did regular push ups since my handstand push ups were slipping.

Good night and looking forward to Tuesday night and what it brings.

Stay classy.


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