Front Squat

The Front squat is a great over all strength building exercise. It incorporates all of your body to do the movement. The Front Squat is a variation of the Squat with the barbell resting on your front shoulders rather than on your back. Front Squats are the best replacement for Squats when you can’t do these for whatever reason. Like every other strength training exercise, proper Front Squat technique will help you achieve bigger weights while minimizing risks of injuries.  It also is a great skill based exercise to help you with the bottom end of your clean. And we love to do cleans. 

Warm-up:

Turkish Get up, progressive Get-up warm up. I will have this further explained once we open.

Strength:

Front Squats 2 warm-ups at 95 and 135

3 x 5 of 165, 185, 185, Tina did 3 x 5 of 95, 95, 105

Wod:

5 rounds for time

Sandbag clean n press x 5  60lbs Tina 30lbs

Burpees X 5

Sumo Dead lift High Pull x 5 72lb kettlebell Tina 35lb kettlebell

Old School…

New School…

Today I worked on my KB press and my barbell push press. Being that I am going for my CrossFit Level 2 in a few months i really need to hone in on my movements and how to teach and do them. Check out these two videos on the PRESS and PUSH PRESS. Really Pay attention to your mid line and stabilize your core. On the push press Don’T forget to use your hips, Its key. Just push those knees forward a tad and POP! those hips.

WOD:

Full Warm up using my GYMBOSS INTERVAL TIMER. Using 20 seconds on 10 seconds rest alternating between broomstick overhead squats, broomstick thrusters, alternating leg lunges, pushups, inverted rows, KB swings, and a hip flexor stretch.  I went through this twice.

KB Press:

warm-up 26lb x 10 , 35lb x 8

44lb R-5 L-3 , 44lb R-5 L-5, 53lb R-5 L-2(bad ones)

Barbell Push Press:

135 x 5 , 135 x 3, 135 x 3, 155 x 3

Met-Con:

10min running clock 15seconds on 15 seconds off using my GYMBOSS INTERVAL TIMER, alternating between 53lb kettlebell snatch , and knees to elbows. Left arm KB snatch , Knees to elbows. Right arm KB snatch, knees to elbows and so forth. I averaged 5 KB snatches per round.

Don’T forget we have our KETTLEBELL & OLYMPIC WEIGHTLIFTING WORKSHOP coming up on June 13th. Click the link to sign up!

WOD:

Todays workout consisted of all strength and power..  Try this on for size.. If you never trained with sandbags before your missing out on some of the best bruit strength and over all fitness conditioning exercises on the planet. I love sandbags second to my kettlebells.

DEADLIFT

warm-up 2 x 10

5 – 5- 5

Finished with 15 seconds on 15 seconds off for a 10 min running clock using Gymboss Interval Timer, Doing

50lb Sandbag cleans.

Just in case you thought kettlebells are a fad..

Kettlebell & Olympic Weightlifting Workshop

WOD:

Full Warm Up:

20sec on 10 sec off Gymboss Interval Timer for 2 rounds; overhead squat, broomstick thruster, pushup, inverted row or pullup, kb swing, alternating leg lunge.

Strength:

Deadlift 10 – 10 – 5 – 5 – 5

Met-Con: (for time)

Run 1/4 mile

30 elevated feet pushups

12 pullups

 Check out this statement on The Turkish Get Up “The old time strongmen used the Get-Up as an “entrance exam” requiring a 100-pound Get-Up on each side before beginning any other training. The Turkish Wrestlers used the Get-Up to train for combat and grappling. And today the Get-Up represents an opportunity for everyone to regain the “beautiful strength” and symmetry that our so-called fitness routines should bring us.”  

“As Gray Cook has so eloquently stated — “modern fitness techniques can actually allow us to stack fitness on dysfunction.” Meaning that we can actually take a “bent frame” and put a bigger engine in that car. Not a great idea. But modern fitness doesn’t talk about movement and modern fitness has become a sort of sport to itself instead of being what you do to be better at a goal activity. So what is a modern fitness seeker to do?”

Guys no benny.

Are you Stronger Then Before?  Do you have a want? A need to survive and strive in life, in whatever you do?!  We as athletes should strive every workout to leave being better at whatever we have done. Weather it be 1 second shaved off a met-con time, 1lb heavier on a Max lift , understanding  a movement you been working on, and becoming more efficient at it, or just Catching that perfect wave and owning it. Every day in life people stay the same as when they woke up. At CrossFit IGNITE we encourage everyone to leave a better athlete, a better person. We here strive to BE STRONG FINISHERS. Average people start off strong then slowly fade to the back of the room. At CrossFit IGNITE we end as strong as we finish if not stronger. I encourage everyone who reads this blog  to “be better” today. Whatever work out you follow weather it be our “WOD” or another, Make today better then yesterday and set the stage for tomorrow.  Intensity and perseverance makes you who you are. When you leave a better athlete that mentality spreads into the rest of your life. So go out there take ownership of who you are and be the best!

WOD:

Full Warm Up:

20sec on 10 sec off Gymboss Interval Timer for 2 rounds; overhead squat, broomstick thruster, pushup, inverted row or pullup, kb swing, alternating leg lunge.

Strength:

Front Squat – 3 sets of 5 max weight reps. ( two warm ups of 10 reps)

Met-con:

15-10-5 for time.

225lb deadlift (scale accordingly)

pushups.