|Hey, it's Robb Wolf! Helping to demonstrate awesome overhead squat technique. (crossfit.com)|
|Eva T. rocks the front squat. (crossfit.com)|
|Running. Not jogging. Running. (crossfit.com)|
- 10 min to Max Overhead Squat
- 10 min to Max Front Squat
- 400m Run
|Brownie points if you know WHY this is here.|
I'm not the biggest fan of my own overhead squat form, but this was the first time trying them with my wrists taped, which definitely helped. My previous PR was 95#, but I don't know when I did that, and knowing about my form issues, I almost find myself doubting I did it. Probably NOT to full depth, but I'm not sure now. Doesn't really matter, I destroyed that PR on my way to a 1/2 bodyweight overhead squat, which is pretty cool to me! I was teamed up with Doug, one of our newer athletes, since we're about the same height. We ended up shuffling 10# plates, since I'm a little stronger than him. During the front squats, it got a little funny when we had a 25# plate on each side, and six 10# plates on each side too! After failing out on a few of the lighter lifts, I managed to go heavy all the way up to 125#, a new PR by thirty pounds! ;)
At the end of 10 minutes, we transitioned over to front squats. I jumped right in at 125#, and started going up in 20# jumps, then 10# jumps in the last few attempts. I finally nailed a 215# front squat, again increasing my PR by 30#. After the overhead squats, the front squats were SO easy! Anything's easy after stupid overhead squats.
Overhead squat max: 125# (PR)
Front squat max: 215# (PR)
For the sell-out, we were again running in the parking lot. Oddly, doing two 400s was downright easy compared to several 100m runs. For the second, I tried to keep up with Larry (the collegiate rower...bastage), and even though he smoked me, I came in at 1:23. I have no idea how that measures up to anything, but its interesting to note.