Dave working the overhead position in the walking lunge!

*Vagabond CrossFit Sunday, October 23rd, 2011 Class Schedule: 10:00 am Class Time*

I. “Front Squats Made Easier and more productive than the Back Squat?”:
Lately at Vagabond CrossFit we have been performing the Front Squat more often than the Back Squat. There are many reasons for this change, but only the few important ones will be announced during this article. The front squat from my own analysis in my own opinion is much more useful for a CrossFit Regiment Program due to the concentration of quadricep strength used during this movement. Also, during CrossFit we are performing movements like air squats, thrusters, squat cleans, and many movements that involve squatting with dumbbells. With the target area being the quads, why would we not train the Front Squat?
Here is an article written by T Nation Muscle Magazine about the importance of the Front Squat and why it could be better than using the back squat in your training:
Many lifters avoid front squats like a lifetime subscription to the Oprah Winfrey Network. That’s a downright shame because not only are “fronts” an awesome exercise, they’re really quite user-friendly, once you get the hang of them.
Like most things that “suck” at first or are difficult or uncomfortable, front squats deliver superior results. EMG data shows higher muscle activation in the vastus lateralis and rectus femoris as compared to the back squat, with similar muscle activation in the vastus medialis, suggesting that front squatting is a great way to build massive quads.Front squats also keep you honest. If you cheat, you drop the bar, simple as that. For this reason, many strength coaches consider the front squat to be a better lower body strength test than the mighty back squat. It also creates a built-in safety mechanism. On the topic of safety, having the bar loaded anteriorly forces you to keep a more upright torso, thereby reducing spinal shear and making it more low back-friendly. Similarly, biomechanical analysis shows that there are less compressive forces on the knee during a front squat as compared to a back squat.
When the rubber hits the road, the biggest knock on front squats is simply that they’re hard and can be uncomfortable at first, which is a terrible excuse when you consider weight training is supposed to be at least a somewhat masculine endeavor. But front squats are worth the temporary discomfort. This article will give you five tips and drills that you can try today to help you front squat more effectively and take your training to the next level.
II. Conditioning Workout of the Day:
A. Kettlebell Review Skill Sessions x 15 Minutes
B.”Chipper Anthem”(Complete the following for time):
Row 1000 m
20 KB Push Jerk(10 each arm)
30 Pull Up
40 KB Snatch(20 each arm)
50 Box Jumps
60 KB Swings
70 Air Squats
80 Double Unders
*Weights will be determined during class*
*Level 1*
20 DB Push Jerk(10 each arm)
30 Body Rows
40 DB Snatch(20 each arm)
50 Box Jumps
60 KB Swings
70 Box Squats
160 Single Unders
*Level 2*
20 KB Push Jerk
30 Banded Pull Ups
40 KB Snatch
50 Box Jumps
60 KB Swings
70 Air Squats
80 Double Under Attempts
*Level 3*
AS RX
 
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