Tuesday, 12 Oct, 2010

Posted by Mandee on October 11, 2010   |   28 Comments

Front squat 1-1-1-1-1-1-1 reps

Dave Lipson 500lbs, Jason Khalipa 365lbs, 
Austin Malleolo 135-225-275-300-315-325-330(fail) lbs, 
Kim Malz 135-155-165-175-185-195(fail)-195(fail) lbs.
Post loads to comments.

Compare to 090814.

Highlights from the CrossFit/USAW Weightlifting Open by CrossFit Again Faster – video [wmv] [mov]

The value of a good imagination (watch the Tony Blauer Video in this link, it’s worth it)

28 responses to “Tuesday, 12 Oct, 2010”

  1. Katherine says:

    Liked the video (especially that guy at the beginning 🙂 but wondered why they didn’t show any footage of the triplet??? Still pretty cool to see some great lifts (and misses) recapped. Hopefully more CFHSV athletes will come to represent (or watch) next year. It was an amazing event and it’s always good to get to hang out with the larger CF community.

    And again, way to go Russell! I’m incredibly proud of you 🙂

  2. Aaron says:


    Really need to work on strengthening my lower back. This should help me to keep my posture and elbows up coming out of the hole and prevent my back from rounding in the bottom.

    • KLowe says:

      Did you wear a belt? I collapse under heavy weight out of the hole and used to blame weak lower back. Russell pointed out that it was my abs and not my back that was collapsing. Started wearing a belt for heavy FS and squat cleans. The belt instantly made a 20 – 30lb difference.

      • Aaron says:

        No belt, but thanks that’s a good thought for next time. I was so focused on keeping my back engaged and elbows up, I didn’t consciously squeeze my abs during the lift.

        • Russell says:

          Belts are great if the weight of the squat is causing your spine to flex under the load and abdominal awareness is lacking or too weak to keep the spine stable. That’s not quite what you were having happen Aaron. Your spine was not flexing from the load as much as from the tourque of that load moving away from your midline as your torso tilted forward in the bottom of the squat. Squat therapy!

          • Naveen says:

            I have this problem too, and it used to be much worse. Stretching out my groin/hips has been really helpful. For me, the more I can get my pelvis can travel straight down and drive out my knees, the less I have to lean forward to keep the weight centered over my feet.

  3. Ron Wood says:


  4. Tye says:


    First time with Front Squat, and I’ll echo Aaron’s comments, gotta get the lower back stronger.

  5. Larry Lowe says:


    Under heavy weight my knees go in and don’t track over my toes. Need to focus on keeping on the outside edge of my feet.. and elbows up, engage abs, and strengthen lower back. Yep, about mastered this lift.

  6. Justin says:

    10lb PR

  7. Rich C. says:


  8. Josh Kennedy says:

    With Sean, 95-105-115-125-135-135-150(x2). Under appropriate whipping by Mr. Berger, getting my form cleaned up. Assuming I don’t regress, will push heavier weight next time. Good recovery day workout for me, knees/ankles a bit stiff from yesterday

  9. Patrick says:

    Really wanted to give this one a shot, my FS 3RM is 225#, I figured 240# for a single. But… I’m still wrecked from that marathon back squat/rope climb WOD last Friday.

    One of my very first CFHSV WODs was heavy single DL’s. After that class Russell was doing heavy Front Squats and lifted 265#. I remember thinking. Must be nice… wonder if I could ever get strong enough to lift that? Sorta been a goal ever since. Funny the silly things we get into our heads.

    • Justin says:

      I still had some soreness from the back squat rope climb wod as well. That thing was brutal. It’s been a long time since my legs have been that sore.

  10. Robert S. says:


    No pr today. Should have had 235 on the first attempt.

  11. Jake Naumcheff says:

    AF WOD
    2RM OHS


    Hit 255 for 1 and just barely lost it on the 2nd one.

    Front Squat


  12. Lindsey says:

    Did a couple extra sets to see how high I could get. My 145# squat was very ugly but I got it. I think I could have done better starting at a higher weight.

  13. Tracey says:

    165# i think its a pr…my notebook is missing.

  14. Kerri says:

    PR by 10#

  15. Ramsay says:

    Erin and I did way more than 7- neither one of use knew where to start? 115 PR, excited to beat it- start heavier. I think I want to record myself next time so I can be more aware of my form- probably is true for most movements. ? We’ll see.

  16. Emily D. says:


    First time doing heavy front squats so I had no idea where to even start.

    The fails were all because of mental issues….just didn’t have my mind where I should have…I could have gotten that stupid weight up. Next time!