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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 03-25-2009, 04:59 AM   #1
Kevin Joy
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WOD: 3/25/2009 (My 4th WOD ever)

Alright...this was my 4th WOD ever - LOVIN' IT!

Just a question though. I think i'm doing something wrong with my front squats. I tried the whole "elbows up" position - but as I continued to increase in weight, my wrists were seriously starting to hurt. Like they were being too far hyper extended or something. By my 3rd set, I had to switch from the "elbows up" position to the arms crossed with the bar still sitting on my front delts.

Is this normal? Any recommendations for what I need to change?
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Old 03-25-2009, 05:23 AM   #2
Harley Jennings
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Re: WOD: 3/25/2009 (My 4th WOD ever)

Kevin, first off welcome to Crossfit!

Have you watched the Bi-Panel vid covering front squats in the exercise and demo page? If you haven't, watch it, it will probably answer your questions.

If you have, look at the grip being used. Unless you have very poor flexibility in your wrists, your wrists should not be the limiting factor in this lift.

Also remember as your elbows drop and the weight starts to move more and more forward from your body there is going to be alot more pressure on your wrists. That is one of the reasons why it is important to keep the elbows up!

I do not have any experience with the crossed arm thing.
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Old 03-25-2009, 09:16 AM   #3
Robert Woller
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Re: WOD: 3/25/2009 (My 4th WOD ever)

I've experienced that wrist pain also. This was only because the front squat was a new move for me and once I learned to keep those elbows up it fixed the problem. Really stay concious of where your elbows are until it just becomes second nature, which it will eventually.
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Old 03-25-2009, 10:52 AM   #4
Dean Baron
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Re: WOD: 3/25/2009 (My 4th WOD ever)

I was getting the wrist strain as well, I focused on keeping my elbows up, but at the end of the day, it was the limiting factor in my front squats. Also, doing Karen yesterday didn't help!!!!!!!!
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Old 03-25-2009, 11:53 AM   #5
Kevin Joy
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Re: WOD: 3/25/2009 (My 4th WOD ever)

Yes, Karen smoked me...although, I "wussed" it for my first round. I didn't have (nor could I throw) a wall ball at the gym. So, I did the replacement with dumbell thrusters. They recommended 2x the ball weight, which would have been 40lbs. But, not wanting to annihilate myself the first round, I did 100 w/ 10lb dumbells and 50 with 20lb. Regardless, I had soreness (especially in my forearms) in spots I didn't even know existed. GREAT WORKOUT!
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