Dear CrossFit, Improved Mobility Yields 100 Pound Front Squat PR

Dear CrossFit,

About six months ago, after a train wreck, we agreed that my squat technique needed attention.  Thus, my trainers created a program that included, every day, getting into a goblet squat and holding that goblet squat.  The program also included getting good/perfect form in an air squat to a 24″ box, then a 20″ box, then an 18″ box, and so on until I can almost get ATG.  Once we had decent air squat form, we started working on getting a stronger back squat.  I’ve always been pretty strong in the back squat, but for all the wrong reasons.  Recently I’ve had some decent back squats (e.g., 315, 325).  Anyway…, today front squats showed up in the WOD and we decided it was time to try.  My last “front squat” PR (which was so ugly it shouldn’t have been called a front squat) was 145#.  During this “front squat” the bar never touched my rack and was pretty much held out in front of me.  At the “bottom” I didn’t really have my hip crease below my knee and all the weight was on my toes.  That train wreck was what initiated the remedial six month program.  Today, I got 245# (and had a spectacular bail at 265#).  Yes I’m a little stronger than six months ago, but 99.9% of this 100# PR is attributable to one thing and one thing only, improved mobility (in the squat, in getting the bar on the rack).  So, even though it hurts to work on mobility, and even though it takes a long time, please please please identify whichever piece of mobility is holding you back the most, and attack it like a pack of wild animals on fresh meat.  One day you too may bust out a 100# PR.  (The funny part of this story is that my trainer is in the habit of power cleaning my squat bails back up onto the rack for me.  Today, after my epic bail, he approached the bar and grabbed it like he was going to power clean it.  It had 265# on it.  He started moving the bar then put it down and looked at it with a funny look.  “How much is that?” he asked.  “265 pounds” I answered.  After a moment of dumbfounded awe (that’s how I’m describing it) he bumped knuckles and felt satisfaction that one of his clients had just busted out a 100# PR after a well-designed, thought out, and executed mobility program).

Thanks Carl, KStar, Rudy, EA, Doug C, Tim, Kim, and Jeff for all your help working on this mobility.  Next up?  Lower back and hips until I can touch my toes.  Then watch out T2B!

I wonder what tomorrow’s WOD will be.