August 15, 2012
August 20, 2012

Not a whole lot to say that isn’t said by the blog post title today – of course, it involved front squats, but it’s the 4 subsequent exercises summed up by the “Fun” that made Thursday’s class that much more…well, fun. 

20 Squats, 1/2 Ct Bunny Hop, 1/2 Ct Hamstring Walk, 
20 Spider Lunges, 1/2 Ct Backwards Bunny Hop, 1/2 Ct Inch Worm 

AMRAP Front Squats, 
800m Run, 
50 Burpees, 
800m Run, 
25 Slam Balls

Nice to have Jeff join us for a workout with us 
while he was in town visiting Peter and Doron 

Weights for the squats were assigned based on people’s max front squats:

if your max was under 75, use 45lbs for the workout;
if your max was between 75 and 105, use 65lbs;
if your max was between 105 and 135, use 95lbs;
if your max was between 135 and 185, use 135lbs;
if your max was between 1185 and 225, use 155lbs; and,
if your max was over 225, use 185lbs. 

Everyone got a few minutes to warm-up to their front squat weight before the fun got started.  Once the gun sounded, each athlete cleaned the bar off the ground and performed one set of as many reps of front squats as they could, before heading out the door on the first of two block runs (800m).

Back in the door, it was 50 burpees for time, followed by the second block run, and then a final 25 slam balls before calling time.

It’s been a while since we had a met-con only class, so thought we’d serve up something a little something different before the weekend. Good luck to everyone competing in Saturday’s Total Recall. We’ll see you all Sunday.



  1. Steph says:

    I wouldn’t call this a metcon only class though. The front squats were strength enough. This was fun! I worked in the 95lb group because I can’t clean 135lbs. The 2nd run was bad, I thought my arms were going to fall off trying to run after the burpees. It was a fantastic sweat fest though. Now I can rest today without feeling guilty!

  2. Andraea says:

    Awesome metcon now that I lived through it. Felt like was going to throw up during the ball slams. I managed to do 14 front squats at 95lbs which was exciting since I wasn’t sure I was going to make to 10. I agree with Steph, the second run was hurting the arms plus I felt like my legs weighted a ton.

    I was going to take today off but I will be there this afternoon getting in my 3×12 squats at 65% since I wasn’t able to get that in earlier this week.

  3. Erica says:

    Yesterday’s workout was terribly awesome!! Worked at 12 FS at 95#s. I felt like I could have maybe done 1 or 2 more, but I never know how to “pace” myself during these workouts. Like do I go to my max during the front squats and then have to run somewhat slower? Or do I stop just before failure on the FS so that I can have a more decent run…thoughts??

    My arms were also smoked from the burpees and the ball slams were heavy at 40, so I had to break them up into sets of 5 at a time.

  4. Katie says:

    Because I wasn’t feeling 100%, I took my time and purposefully rested a lot during this workout. As a result, I think I took about 8 minutes longer than most people, but I achieved my goal of not making myself feel worse.

    I did scale the front squats to 35#. Chris noticed I’m not breathing into my diaphragm, which is causing my midsection to be loose and making front squats tougher. I worked on this a while ago, but apparently it died out somewhere, so I’ll refocus on that.

    Resting up for Sunday in the hope of coming back strong! I’m bringing my mom to the 9:00 class, which should be fun.

    Happy Birthday Erica!!!!

  5. Dian says:

    Happy Birthday Erica! Hope you enjoy your day.

    I worked in the 65lb group for the front squats. I managed 20 front squats. Thanks to Tom B. and Chris for pushing me to sub the runs for the 800 meter row since my left knee is acting up. Guess I’ve reached an age where shit just hurts for no particular reason. The run would have been a bad idea. I used the 30lb ball for the ball slams which felt doable compared to the burpees.

    I would like to re-visit this metcon or something similar when my knee isn’t being weird. I rested a lot during this one so I would love to push it much harder next time.

    See everyone on Sunday.

  6. Kenna says:

    woah…. I really missed some intensity! I got out of work too late to come to class 🙁 but it sounds like you guys really hit it! I did some biking, which was nice, but not nearly as intense. I’ll see y’all on Sunday.

  7. Amelia says:

    Happy Birthday Erica!

    I did 11 front squats at 95 before heading out on the run. My arms were dead on the second run, I was just trying to shake them out in preparation for the ball slams.

    I ended up running by myself for the second run and it was tough to push myself to go any faster without someone to chase.

  8. Mark Minukas says:

    Happy B-day Erica! I’m sure there’s some painful metcon in store this weekend to celebrate it.

    “Fun” metcon is a good way to put it. Wrists (and likely technique) were a major limiting factor on the front squats – which surprised me for some reason. Fully expected to make my legs so tired on the FS’s that I had to walk 800m, but that wasn’t the case.

  9. Sara says:

    Wow I am kind of sad to miss this workout it includes 3 goats of mine and then one of my favorite exercises to finish it off. I can’t really call buprees a goat but seeing as the burpee open workout was my worst showing in the open and the one I was most dissapointed with during the open. I am not sure I would have made it to even 10 FS at 135 which is the weight I would have used. Lastly I definitely need to do more running.

  10. edgy reggie says:

    This was not my idea of “fun;” then again, every workout can’t be to my liking. 🙂

    I manged to complete it though. Yay me. 🙂

    I did eleven squats at 155#. Since my max is greater than 225 (currently it’s 235), I should have done more (weight). However, I misunderstood the weight classifications. Oh well.

    800 m run, 50 burpees, another 800 m run: Did it (thanks for the coaching on the burpees, Coach). Moving on…

    …I liked the ball slams; although, they were at the end. I used the 40# ball.

    So I completed another ass-kicking CrossFit DC met-con. This was definitely one for the books, but I also hope that it does not re-appear any time soon. 😉

    I did some Olympic lifting this morning, and I feel a lot less sore than I did when I got out of bed this morning.

    From one Leo to another, happy birthday Erica! 🙂