Thursday Workout: Front Squat & Fun Gymnastic Work

Strength

Front Squat 3-3-3-3-3 (80-90%, compare to 9/22)

Gymnastic Work

For Time: 10 tuck-ups, 10 V-ups, 10 arms to legs, 10 legs to arms—that is considered one round you must finish the round within 1 minute (or other appropriately scaled time limit) or it doesn’t count, must do three counting rounds—max number of attempts=6; rest as needed between rounds

V-Up Video:http://www.youtube.com/watch?v=zMFHs-s3jbI (except he’s going really slow and it should be faster)

Arms to Legs: http://www.youtube.com/watch?v=5W7BzZwjkDE (arms overhead like in the beginning part of the video)

Legs to Arms: Essentially the opposite of arms to legs–so  laying on your back you bring your feet up all the way over your head until they are touching the floor behind your head, trying to keep your legs straight and going as fast as possible.

26 thoughts on “Thursday Workout: Front Squat & Fun Gymnastic Work

  1. Front Squat: 77, 87, 111, 121, 126

    WOD (so there were no videos posted yet, and we just guessed on these… the first two (tuck up and V-up) were done hanging from the bar, last two on the floor like the videos. Probably could have been faster if all had been done from the floor but oh well it was still fun and a great ab workout!) —
    times: 1:04/0:57/0:53/0:54

  2. ANNOUNCEMENT: I just did 3 dead hang pull ups in my den (not in a row). Jason witnessed.

    http://tinypic.com/r/w7zm2d/6

    1. Yay Lydia, you rock!!! Congratulations 🙂

    2. Teach me how to be awesome like you.

    3. nice work!

    4. Woohoo! I need some of your pull-up mojo!

    5. HOW SWEET IT IS!!! CONGRATS!!

      You deserve it because you have worked for it!

    6. FREAKING AWESOME!!!!!!!!

    7. Thanks guys. Now I just have to repeat it under lab conditions (i.e. the gym). Couldn’t quite get it tonight!

  3. 143, 155, 165 x3

  4. 89 x 4, 111 fail due to panic, 99 … grrrrrrr

    1:12, 1:03, 1:04 for the wod, I think.

  5. 89#, 111#, 99#, 99#, 99#

    WOD: 1:14, 1:08, 1:13 (Like wrangling a 6 foot long slinky)

    FMI: 200/500s – 1:47, 1:46, 1:49

  6. Front Squat: 89-111-133-143-153

    WOD: 1:04, :56, :54, :48

    1. :49 for the last one

  7. 89×5
    WOD: 1:28, 1:28, 1:24

  8. FS: 133/155×4
    WOD: 1:02, 1:04, 1:02

  9. 155 – 165 – 177×3
    1:15 – 1:07 (trying not to laugh with Fran) – 1:15

  10. 111×5
    gymnastics: crap, crap, crap

  11. FS: 89,111,133,133,133

    WOD: 1:15, 1:05, 1:13

  12. front squat 89, 111 x 4
    gymnastics 1:49, 2:00, quit

  13. Front squat 20k-3-3-3-3-3
    Ab workout: 1:10, 1:11, 1:12
    Wall ball:
    30(20#)-20(20#)-30(14#) I forgot to count the time…duh!, was like 12 min or so.

  14. Front Squats: 55, 67, 77, 82, 89, 89 Maybe that’s how it went

    Work out: 1:04, :57, :54, :48

  15. Front squat
    155-177-187-192

    Rowing:
    500m 1 min rest intervals for 2k
    1 50.9
    1 51.5
    1 51.2
    1 51.9
    1 49.9

    1. Nice!!! In case you hadn’t already come across this, this is the pace calculator on the Concept 2 website http://www.concept2.com/us/interactive/calculators/pacecalculator.asp

      Plug in the distance (2k), the time you hope to row it in, and click on ‘calculate pace’ and it will tell you the split average you should aim for.

  16. 89, 4×99
    1:09, 1:10, 1:02

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