Today we front squat!  Below is a video of the 2006 world weightlifting champion Vencelas Dabaya doing a set of 440 lbs front squats.  He competed in the 69 kg weight class.  That’s about 152 lbs…  He makes it look so smooth and easy!

You bet he was engaging his core and lifting his chest.  Crazy strength to weight ratio!  Someday I’ll get there…


-4-4-2-2-1-1-1 front squat

12 min. AMRAP of:
-5 pull-ups
-5 kettlebell swings
-5 kettlebell through the leg lunges

Tomorrow we will front squat as heavy as possible.  Although it won’t get your name on the board, it is still a great test of strength and important measure of which areas need development to improve our overall squat.  If your front squat is considerably lower weight than your back squat but you’re a strong deadlifter we need to work more front squat specific movements.

It won’t be easy, but try to come in rested with a fresh set of quads.  You’ll need them.

Front Squat


-5-5-5-5-5 deadlifts
-5 sets of 8-12 strict pull-ups

-1000, 750, or 500 double unders
+1 rope climb every two minutes

This was posted last year on another day we had a 30/30 workout:

Lactic acid (actually lactate, but let’s carry on) increases during anaerobic metabolism (short and intense).  And you will often hear people talk about lactic acid causing the burn during hard exercise – like running or cycling uphill.  Although there is a threshold at which lactate will start to accumulate when surpassed it is certainly not the only factor at play when you feel that burn of muscle fatigue.  The metabolic pathways that govern anaerobic exercises involve many different molecules, reactions, and byproducts.  I’ll be talking a little about some of them today during class!

Otherwise, grab your old biology textbook and take a gander.  In the meantime, here’s a molecular model of lactic acid you can envision will feeling the burn during our 30 second isometric holds.

Lactic acid

Black is carbon, white is hydrogen, and red is oxygen. This is lactic acid.


-6-6-4-4-4 push press
-5 attempts of max hold handstand

4 minute rounds of 30 seconds work with 30 seconds rest of:
-Russian twist
-SDHP (barbell/kettlebell)

We are well into November now and there are fewer and fewer moments of sunshine to be had.  With that in mind perhaps we should revisit a post from last year regarding vitamin D.

Vitamin D is a fat soluble vitamin necessary for the absorption of calcium and phosphate. It also plays a role in immune function. A deficiency in vitamin D can result in low mineral density in bones which can increase the chance for fractures. This is not good. As well, a recent study showed some evidence that vitamin D has a relationship with mitochondria phosphorylation and hence may be related to muscle fatigue during exercise.

vitamin DThis is what the sunshine vitamin looks like.

But this doesn’t mean you need to get out there and start popping vitamin D supplements like crazy! In fact, too much vitamin D (with a lot of calcium) can cause kidney damage, not to mention a waste of your money. There are two main forms of vitamin D: vitamin D2 and D3. And fortunately the latter type is not a dietary vitamin and can actually be produced by the body. In the presence of UVB light (not UVA which is the principle type of UV light in tanning beds) a type of cholesterol in the skin will undergo a phytochemical reaction to produce vitamin D3.. It doesn’t require a great deal of sun exposure either. Many estimates are that 30 min. of sun on days with a UV index greater than three will allow the body to produce more than enough vitamin D. Even on days with complete cloud cover UV waves will only be reduced by about half (which is why you can still get a great sunburn if you’re not careful).


Don’t forget that glass will block UVB rays (you can still get burned though! Other spectrum UV rays will pass through) – so you actually need to step outside for that sun. The fresh air is probably also going to do wonders for you if you’re inside all day. So despite the unpleasant forecast, try to get outdoors for a few minutes. You may find it improves your workouts and overall well-being!


-5-5-3-3-3-3 clean
-2-2-2-2-2 rope climb

3 rounds of:
-75 double unders
-10 box jumps
-10 push press (115/80 lbs)

By this point everyone should have recovered from their deadlifts on Wednesday.  We’re going to see how pushing the weights on Wednesday affects our ability to incorporate deadlifts in the workout.

We haven’t had heavier deadlifts in any of the workouts for a little while now.  This is because I had been noticing a tendency for everyone’s form to totally breakdown once they got tired.  When this happens it’s only a matter of time before someone needs to take a good couple days off due to a sore back.  Let’s try to avoid that!

With deadlifts in the workout, please choose a non-conflicting lift for your Lifter’s Choice.


Tech: Lifter’s Choice

4 rounds of:
-10 deadlifts (225/155 lbs)
-20 push-ups

Tomorrow’s class is at ten o’clock! NOT 11:00.

But regarding today… Your legs should certainly the work we’re doing today.  Front squats and side lunges!  Keeping that in mind, the workout is a little upper body focused .

Front Squat


-4-4-4-4-4-4 front squat
-5-5-3-3-3 kettlebell side lunges

21-15-9 of:
-ring dips
-snatch (75/55 lbs)

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