socrates' philosophies

Front Squat PR

I’ve been doing beltless front squats/pause front squats for the past 6 weeks and today I went for a heavy single with a belt and I hit 275# for a 10# PR! Keep it constantly varied, yo.

Felt like maxing out this morning. Was not a smart idea.

Snatch: 6X1 135,145,155 (miss),175 (miss),175 (miss),175# (miss)

Clean & Jerk: 4X1 135,155,175,195# (stopped here because my jerk needs work)

Clean: 4X1 215,235,250 (miss),245# (miss)

Some BTN Power Jerks from Friday. Working on technique.

4X1 185,190,195,200#

Training Log: 03/13/14

Snatch (low blocks): 7X1 85,90,95,100,105,110,115#

Back Squat: 6X1 185,205,225,245,265,285# 1X8 260# (PR)

Kang Squat: 5X3 65#

5X250 m Row (1:30 rest): 1:00.7, 1:01, 0:59.8, 1:00.9, 1:01

5 Hang Power Snatch (70#) on even minutes and 3 Strict Deficit HSPUs on odd minutes for 20 minutes

Pause Squat (5 seconds): 5X1 225#

20 minutes on bike: 3.64 miles

Decline Sit-ups: 6X10 BW

I haven’t made an update in a while, but training has been going well and I’ve been hitting PRs every week. Here’s a video of me squatting 260# for a new 8RM at a body weight of 145#. My goal is to squat 400# at 145# BW before 2015.

1.5X BW Push Press PR (215#). I need to start training in sweatpants more often. @kendrickjfarris #crossfit

Ran some pick-up games at the old Bulls gym in Deerfield. 🏀 #bulls #nbacourt #practicefacility

Ran some pick-up games at the old Bulls gym in Deerfield. 🏀 #bulls #nbacourt #practicefacility

12/27/13 Outlaw CrossFit Conditioning

3 Power Snatches (75#)
6 Pull-ups
9 Burpees
6 Power Snatches (75#)
9 Pull-ups
12 Burpees
9 Power Snatches (75#)
12 Pull-ups
15 Burpees
12 Power Snatches (75#)
15 Pull-ups
18 Burpees
15 Power Snatches (75#)
18 Pull-ups
21 Burpees

Time: 16:35

That sucked. The power snatches killed me halfway through the workout and my quads were on fire. The pull-ups and burpees were actually not that bad. I really need to step my conditioning game up.

Thanks for the @reebok_usa gear, @5heela! Can’t wait to train in these Nanos. #christmas #crossfit

Thanks for the @reebok_usa gear, @5heela! Can’t wait to train in these Nanos. #christmas #crossfit

Huge 40 lb PR! 200 lb OHS. #crossfit #overheadsquat #deat #thatfeltreallyheavy

310# ATG Back Squat (PR) at 143# BW