121709 – Front Squat Max and metcom

CrossFit at 6AM. Still staying dry.

Terry
Eric
Joe
Brandon
Brian coaching

Got my 39 burpees in this morning for 100 days of burpees.

My hips were as tight as a Camels arse in a Sand-storm this morning. I could not do a front squat just using the bar. Adding weight did not help. That is really bad. I switched to do back squats and that was almost as hard. I ended up getting 160 for my back squats. My 3X back squat max back in November was 225 so I was really messed up this morning.

The squats in the metcom were a real issue. My swings were great, fast with good form. The pulls ups were a mess. I could not even get my chin close to the bar even if I jumped as hard as I could. During the first few rounds I could have easily just turned around and walked out the door. About half way through the medcom things finally started to loosen up. I was actually able to do some really good jumping pull ups.

After the metcom I tried front squats with the bar and went right down. Added another 20 pounds and was able to do a reasonable front squat.

Clearly there are some mornings where my hips will just not click in until I have done a huge amount of work. Frustrating.

Really small class this morning. Will is traveling and I knew Tomas would be gone today. Tom took another “Tom Day”. No girls at all this morning. Not sure what happened to Steve and some of the others.

Dave C. and I are going to start a 90 Day Weight/Body Fat tracking period at the first of the year (January 4th, 2010). I hesitate to call it a challenge or competition so the best word I can come up at this point is “tracking period”.

If you are interested in participating along with us please leave a comment below.

This is going to be super simple. We are open to suggestions that anyone has. Here are the initial guidelines as of now.

1) Before and after pictures. Brian has agreed to take these pictures (Day 1, Day 30, Day 60, Day 90) privately and only Brian and the participant will see the pictures unless the participant gives permission for them to be shared on the CrossFit Legacy website.

2) Weigh in and Body Fat stats.
-Weekly weigh in. This can be done publicly or privately with Brian once a week. If you do not want to share these numbers publicly then only the change in weight will be made public each week.
-30 day body fat stats. This can be done publicly or privately with Brian for Day 1, Day 30, Day 60 and Day 90. If you do not want to share these numbers publicly then only the change in body fat will be made public each 30 day period.

3) Body measurements – Brian will take some basic body measurements (to be determined) at the 1,30,60,90 day marks. As with the other stats these number can remain private with only the change in numbers being made public.

4) No money is involved in this tracking period. The only prize is the personal improvement that will occur over the 90 days.

If you are a CrossFit Legacy athlete and want to participate along with Dave and I please leave a comment.

What hurts today—Really bad start to the day but things got better toward the end of the WOD.

One Year Ago—
WOD

20 Med Ball Cleans
20 Push Ups
AMRAP in 20 minutes
Results
Matt 8 3/4 rounds
Terry 8 rounds

My Warrior class for tonight is canceled. Next self defense class will be Sunday.