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Front Squat Workout + Fueling The Workouts

Hello and happy end of week…especially since it’s an end of week leading into a long weekend! I have lots of updates on the food and fitness front. Let’s start with fitness.

I have really been digging the direction my workouts have been taking lately. I’ve been feeling less run and more CrossFit and yoga. Y’all know that I can’t commit to any one thing all the time and I love having the freedom to structure my workouts around what I feel like doing. Here’s a recap of this week…

Monday: CrossFit (1 mile run + 50 burpee box jumps + 1 mile run)
Tuesday: Yoga
Wednesday: CrossFit (read on for more details)
Thursday: Teach BodyPump + 1.25 mile treadmill run before and after class
Friday: Will be YOGA for sure!

Let’s talk about Wednesday’s CrossFit workout because I can hardly walk today after it.

As soon as I saw this workout that our CrossFit programmer wrote for Wednesday I knew it was a must for me. I LOVE SQUATTING! I actually taught this workout three times before doing it myself so I was prepared for how brutal it would feel during but not prepared for the pain I am feeling after. The front squats were killer but the hardest part of this WOD for me was the 20 kettlebell swings. They really get your heart rate sky high.

Since I had coached three groups of athletes through this WOD I had a pretty good idea of what my strategy would be…slow and steady would get me more rounds. I ended up doing the box jumps unbroken (20 inches), the front squats (65#) in sets of 10 and then 5 and the kettlebell swings (25#) unbroken every round except for one. I took a quick recovery between each round and was able to power through five rounds. I was really pleased with my performance in this WOD. I had to REALLY pick up the pace in the last round when I realized I could fully complete the fifth round so I was on the ground at the end of that twentieth kettlebell swing.

This is a pretty straightforward WOD that I would recommend to everyone – even beginners to CrossFit. The front squats can be done with a barbell or dumbbells at your shoulders if you don’t have access to a barbell.

And then be prepared for sore legs. Front squats will do it to you every time.

Annnnddd then I had to teach BodyPump tonight. Given that it’s quite painful to sit, stand and walk right now, BodyPump was a challenge to say the least. I showed up big for my class regardless of my soreness and powered through. They came to workout and a workout I gave them. My legs were QUIVERING by the end of the squat track. Like visibly shaking. It was good stuff but I am really happy to be on the couch right now.

Now food, because something has to fuel those workouts!

Not the best photo but a delicious lunch on Wednesday of spinach topped with brown rice, avocado, tomatoes, artichokes, olives, plain greek yogurt, spinach artichoke hummus and crackers on the side.


Wednesday night dinner seems to becoming a trend of wine night out with friends…which I am not complaining about  in the least. I met a couple friends at The Wine Shop to enjoy good food and wine and even better conversation.

These sliders were the highlight of the food. They were served with blue cheese and onion fig jam and completely addictive.

Lunch today was a salad with greens, salmons, artichokes, pepperonici, cucumbers, tomatoes, pecans, feta and balsamic. So good!

And post BodyPump dinner was kale chips, roasted sweet potatoes and a mahi burger from Whole Foods. This was my first time trying the Mahi burger out of their seafood case and it was so yummy and flavorful. And fast…it cooked in 5-6 minutes.

Excuse me while I waddle off to bed now…if I can make it off the couch. Maybe I’ll just sleep here! 😉

Have a great Friday!

How did your workouts go this week? 

And squatting…love it as much as I do or not your favorite?

{ 16 comments… add one }
  • Courtney May 23, 2013, 11:34 pm

    I love how you work out so hardcore on your own and then help and inspire others to do it in ways that work for them- seems like you have such an incredible repertoire of classes and something for everyone. Wish I lived in your area so I could get your training, but so happy to have the opportunity to learn everything from your blog! I have been on a very long journey and having the motivation from amazing people like you who dedicate your life to health and fitness has been pivotal for me to get where I’m going. Thanks for all the inspiration!!

    • Jen May 28, 2013, 12:32 pm

      courtney – thank you so much for your kind comment. fitness is really not “one size fits all.” i look at each of my clients and classes and their specific needs and always program around that and am mindful of their needs and abilities.

      i so wish that i could work with you too! it sounds like you are on an amazing path though!

  • erin May 24, 2013, 9:19 am

    That workout looks great. I don’t do crossfit, but love that this workout looks like something that i could easily do at my regular gym.

    I have a question about squats. I too love squats, however, recently when I do a leg workout and squat I get a pain in my knee. The pain lasts about a week, doesn’t hurt when I am just walking or running, but does hurt when I bend my leg or squat with just body weight. It is on the inside upper portion of my knee, if that makes sense. I have worked with a trainer in the past and was always told I had graet form so I believe my form is good. Any idea what could cause this? I do notice it happened when I up my weight.

    Thanks so much for your help and for continuing to write such an inspiring blog.

    • Jen May 28, 2013, 12:54 pm

      hey erin – that is strange! is the pain only in one knee or both? a couple of things…

      1) tight hamstrings…how is your flexibility?
      2) knees caving in a the bottom of the squat…think about driving the knees away and the weight to the outside blades of the feet as you rise from the bottom of your squat
      3) patellafemoral syndrome – http://sportsmedicine.ucsd.edu/conditions/knee/Pages/patellofemoral-syndrome.aspx…although i dont’ think it’s this because you don’t have pain with other activities

      i would recommend making sure you foam roll your quads, inner thighs and it bands well and then get a lacrosse ball into your hamstrings and search for tight spots/knots!

      good luck and feel better!

  • maria @ lift love life May 24, 2013, 9:59 am

    Front squats are one of my favorites, thanks for reminding me I need to work on them again. And your food looks amazing!

    • Jen May 28, 2013, 12:55 pm

      i love them too! they’re so different than back squats. require so much more core strength and burn oh so good in the quads!

  • Brittany (Healthy Slice of Life) May 24, 2013, 10:04 am

    Hooray another PBR AMRAP- my favs 🙂
    One silly question… is a front squat just a squat? I need instructional videos to know what anything is, haha!

    • Jen May 28, 2013, 12:58 pm

      brittany – no, front squats are a different variation of squats that focus more on core control and put more load into the quads than back squatting. you can either front squat with dumbbells on the shoulders and elbows up high (dumbbells resting on the very tip of the shoulder) or with a barbell. it’s a tough movement for people to get down but it’s worth learning the proper form. here’s a video: http://vimeo.com/10164618.

  • Hayley @ Running on Pumpkin May 24, 2013, 10:05 am

    That mahi burger sounds so good..may need to pick one up next time I’m at WF. I HATE squats so that workout looks like a killer. I have been doing lots of yoga this week and I’m off to it right now actually!

  • PracticingGrace May 24, 2013, 11:33 am

    My legs are sore just looking at that workout!

    I did an intense leg workout the other day and I had to rolll rolll rollll out. On top of 100 burpees

    • Jen May 28, 2013, 12:58 pm

      gah, 100 burpees in itself is a workout! yikes!

  • dotsie May 24, 2013, 12:41 pm

    That is a great WOD! I will have to do that in open gym over the holiday weekend!

    I LOOOOOVE squats; favorite movement!!

  • She Rocks Fitness May 24, 2013, 1:18 pm

    I LOVE squats and make my clients do them just about every session I train them as well as for my personal workouts. I’m scared, but tempted to try this workout. I think I may do it on Monday and will report back later…probably will totally be waddling. I LOVE sliders and love those toppings. Nom Nom!

    • Jen May 28, 2013, 12:59 pm

      oh, let me know if you do try this workout because i think it’d be such a good one for you!

  • Kaylyn May 25, 2013, 12:49 pm

    That workout looks awesome! I am definitely doing it today! LOVE all the workouts you have been posting lately! I have done that Cinco one 3 times now and love it!!

    • Jen May 28, 2013, 12:59 pm

      kaylyn – yay! so glad the workouts are going well for you! thanks for letting me know!

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