September 14, 2003
Back Squat 5-3-2-1-2-3-5 reps
Rest as needed between sets. Post loads to comments.
Practice: Straddle Press to Handstand Against Wall
Stand on bars and lean shoulders forward until neck and upper back touch wall, straddle wide and roll your back then hips to the wall. Bring feet together to handstand position after head, neck, back, and hips are on wall.
Posted by lauren at September 14, 2003 12:27 AM
Afterward did a 5 round circuit of 10 box jumps, 10 push-ups, 20 sit-ups...done in 5:51.
Doing the back squat every once in a great while is like uncharted territory. Which is cool because you have no mental blocks. I missed the 245 and 225 for 3 times on first set...good thing for the Pillars of Power.
Bwt - 178
245 - 265 - 285 - 305 - 275 - 255 - 235
Did the same circuit as Jon after because he is my partner..
Since I hadn't done squats in a while I picked a 1 rep target I thought I could do. Next time I need to add another 20-30 lbs.
Have a good day all.
I can't quite get the handstand against the wall thing down. anybody have any tips to help?
Unlike Gary, I OVERestimated my current squatting ability. In the first four sets my form, not to mention my ego, suffered. They resembled more of a powerlifting squat as opposed to Olympic style. After failing on the 300#, I cut back weight to work on solid form and avoid (another) injury. After making another medicine ball yesterday (came out to 27#), I still have some sand left over - think I'll go bury my head in it now.
Kelly - yeah, I think I'm on the mend. Whatever discomfort was left in my ribs is now overshadowed my the soreness in my shoulders and traps from Friday's WOD - it was painful just to get the bar on my shoulders for the squats today! Sure, I'll have some cheese with that whine. On second thought that's dairy :-)
Have a good day everyone,
185-195-215-235-225-215-205 bwt 110#
Like Ryan, my shoulders are still sore from Friday. I needed to do some outside activity to reduce the soreness, but I overslept (severe allergy attack last night) and only had time to do the WOD and get ready for work. All the reps were competition deep and no support gear used. In all, a good workout.
Warm-up of 95x10, 135x5, then...
225, 225, 205, 205, 205, 205, 185
245,275,295,315,285, 265, 245
Bwt - 225
This workout proved the value of the Tabata squat intervals. Because I've had a stress fracture in my foot for the last two months I've replaced squats, deadlift, power-clean etc, with Tabata Squats. I was sure 225 would feel extremely heavy because I haven't lifted a load like that in months. I wasn't looking forward to this WOD. But, this work out with the weight I posted above, was cake! I should have started the workout with 305 and worked up 405 for the single rep. Crossfit you're awesome! I was already a believer, now I'm disciple!
What is an olympic squat vs. a power lifting squat ?
Check out the Crossfit journal on squatting if you get a chance.
From my understanding an acceptable powerlifting squat occurs when the thighs break parallel. Powerlifters generally lean forward more than the O-lifters when doing their squats (although the back is still kept straight). The O-lift squat involves keeping the back more upright and dropping down with the butt closer to the ground. I think this allows one to lower oneself further underneath the bar when catching the heavier weights without risking back injury. The CFJ that Robb mentions probably goes into more detail (it's one I don't have).
175-190-210-225-205-185-175 pl style
Then did 4-2 min intervals on the rower. Jelly legs!
315-335-355-375-355-335-315. I was looking forward to this one, as I haven't squatted heavy in a while, but wound up with a major scheduling problem, and had only 20 minutes from the time I hit the gym door to the time I had to leave. With warmup, this worked out to about 12 minutes to do the squats, which is not enough to really max out. I just did a set, changed the weight, did a set, changed the weight. The one exception was I got a drink of water prior to the single. I was huffing and puffing pretty good by the time I was done. I finished with one set of ten hanging leg raises to the bar (shins touching).
Side note: the reason I was in a hurry was my wife was doing a 5K, and I had to manage the young'uns. It was amazing to me to see the amount of (white flour) bagels and pastries at the end of the race. I know there are slightly different opinions as to the exact amount of acceptable carbs among this group, but I forget that there are still people out there who buy 100% into the low protein, low fat B.S.
sets of 205-225-245-255-245-235-195
my legs are toast.