Thursday, January 9
January 8, 2014
Saturday, January 11
January 10, 2014


3 rounds of
6 spider lunges w/ reach up on both sides
3 rolling split straddles
6 Alt Samson lunges
3 reverse hand position pushups
6 dead bugs (each side)

Strength – Pause Front Squat (30 min time cap)
1 x 10 (bar)
1 x 5 @ 35% FS 1RM
1 x 5 @ 50%
1 x 5 @ 65%
1 x 5 @ 70%
3 x 5 @ 75-80%

3 Rounds
1 minute jump rope (DU or SS)
1 minute Front Squats (clean bar from floor: 185/155/115; 123/103/73)
1 minute rest


  1. Phil G says:

    Great to get back to some pause work. I worked with Dave who has made a triumphant return to the morning classes and hope he is here to stay.

    My last 3 sets were at 185, which I was pleased with, though I definitely struggled to lead with my elbows and keep my back in a good position on the way up. Reminding myself to drive my knees out certainly helped a bit.

    Solid metcon. I was fine on the DUs for the first 2 sets, but did not have enough stamina to string them together on set 3.

  2. Steph says:

    YES! Dave needs to stick with the 7am class. Best class of the day! It’s nice to have both Dave and Phil back. Now if Inge could just not leave…

    I worked with Jamie this morning. It’s amazing how quickly strength is lost when you don’t continue to practice. It’s only been a mere 2 months since I’ve done pause front squats and today I was already feeling much weaker. Stayed on the lighter side, 70% instead of 75%, and the last rep of the 3rd set was such a struggle. It was really nice to work on them though like Phil said.

    DUs were broken today and front squats felt much heavier than they should have. Glad I survived.

  3. Dray says:

    Whew… this was rough. Had to back off a bit after the weight selection from working with Dave L. and Abby went beyond 80% and my form collapsed pretty badly. The combination of breathing heavy and front squats was cruel, too – struggled to stabilize and never really had solid form (I think at this point I’m just saying it was effective).