February 27, 2004
Rock bottom! Post loads to comments.
Good friend Jack and Athena share a moment as the first wall comes down at CrossFit HQ's expansion!
Posted by lauren at February 27, 2004 8:26 PM
I LOVE IT!! I can't wait for June! I'm so excited about this expansion. Just tell the gang to watch out. I'm comin' there with an MBA and a paddle for everyone's a**!
Just kidding about the last part...I'll be the guy slumped over the Glute-Ham machine while Greg yells at me to "give it my all".
Congratulations on the expansion.
what is a back squat? I want to thank you crossfit for providing awesome workouts!
What should a less experienced squatter do for this workout. I'm mainly doing box squats because I cannot go quite parallel without using one. Should I go as low as I can and then from workout to workout try to go lower? Or continue using the box?
Both ways are valid and you'll be well served to mix both the box squat and the 'going deeper' method over time. Use the box squat, as well as the overhead squat, front squat, back squat, and tabata interval 'air' squat to both develop depth and perfect your form. Remember to that as frustrating as this may seem now, you're on long term quest in fitness (I've heard coach remind folks, including me, that it's a 10 year goal!).
Keep up the good work Kris!
Thanks for the advice Ross. I'll continue to use the box squats along with going deeper method. Thanks to all crossfitters who smoke the wod and inspire me to not give up on myself.
-Mess it up!
NO,NO,NO-Limit the box squats because CrossFitters are not squat specialist. You will gain SO much more from taking off some load and squatting nice and deep. Here is an example of a kid I know at the local college. He is technically one of the best Olympic lifters I've witnessed. As a freshman he could squat 315 to 90. Taking off some weight and going rear to the floor his squat over four years climbed to 450. More importantly his 40 dropped .3 to a 4.5 and his vertical improved to 39" a 10" jump.
Squat deep and LIVE STRONG!
Okay Rutman, you're right. The workout even specified 'Rock bottom' as an instruction. My advise was more general, perhaps because I misunderstood Kris's question as meaning he is a less experienced squatter was using the box to become accustomed to a newly increased weight. But you'll notice I didn't say not to practise squatting deeply, I encourage all CrossFitters to go as deep as you can. I say to 'mix both the box squat and the going deeper method over time.' We mix the box squat technique with many other types of squats, as squatting is one of the foundational movements in all of fitness. And you're right, CrossFitter's are not squat specialists, but we want to be pretty darned good at 'em. Personally, I've always squatted with as close a glute to floor proximity as I could get.
Thanks for your example. While it's always nice to know how much someone can squat (squatting a lot is impressive on its own), I'm really interested in how one's squat translates to athletic function/ability. Hearing that a guy increased his vertical jump by 10" and reduced his 40 time are the far more critical pieces of information in your post, in my opinion.
what the heck is a back squat.
Not quite the showing I'd hoped for:
215 - form started to get sketchy
210 - lost form
Kept a**-to-ankles form on all except where noted.
247.5x1 - PR
250x1 - PR
Two new PRs for beltless, wrapless, below parallel squats. Surprised myself as the warmups and the first set of five felt like I was pushing through molasses. The triples and doubles were equally painful. No zip, no drive - I figured maybe yesterday's running did me in today and I would have to settle for 235 on the singles. Something must have clicked into focus about that time because the 235 double went up with speed to spare. I took advantage of whatever just happened and pulled out the mini-plates so I could sneak past 245 (former PR).
Congrats Kelly..great work.
Just quick question. I did all sets with the same weight at roughly my 5 rep max. I noticed that some increased the weight with the descending reps, is that what we should do? My way still gave me weak legs afterwards but I could have been tougher on myself.
p.s. Even though it took me awhile to feel confident with them, the rock bottom squats rule!
Yes you should have increased your load as the rounds progressed. This is one of the few wods were time is not really a factor and you want to be slow and deliberate.
Haven't squatted in about 4 yrs and it showed today. Planned on progressing from 225#-300# (85% PB) but unable to get rock bottom with 225#. Dropped to 185# (1xBW) for 3's, 205# for 2's, and 230# for 1's. Better during final rounds.
not really my strong suit ... bad form, limited flexibility in the hip area
good workout just the same.
300X1X2 (Form degraded on this one tried to get it back on two more attempts)
225x1 (bottom up)
225x1 (bottom up)
325 went up pretty easy, but I failed at 335 in the bottom position, so I did the last two "Bottom-up" style. I was sure I was good for 350 today, but I did lots of squats and interval runs on our last rest day, and I guess it tired me out. I finished up with some short 1/4 mile intervals with some dips and pullups
haven't posted in a while, still workin' out though. Thought I would start posting again...
I have never been able to squat that much that deep. Felt pretty good! Thanks Crossfit.
No access to heavy weight so I just overhead squated 2 kb's (36lber's). I need practice on these anyway and think it's one of the hardest total body exercises out there.
I have never done squats really heavy, I always stayed above 8 reps, and I never have gone below parallel. Little did I know that just over a month of Crossfit goes a long way. I got well below parallel, within a few inches of the floor, and set PR's on every set. It was kind of surreal.
Not a great day.
205x1 (made up for lost rep)
Got pissed, turned up the music and played a little CNS trick on myself:
315x1 walkout & ¼ squat, immediately strip some weight and:
225x2 goes up
No-no-no high bar ass-to-grass. I have been squatting ala Westside to long. I need to find time to squat heavy this style 2-3 times a month and get back up to 300.
All hail Kelly, pound for pound the strongest Crossfitter.
First time doing untethered back squats. Went for form, worked up to my (low) limit. All squats rock bottom - flexibility not an issue.
1x 135# (failed to move 145#)
1x 140# (failed at 145#)
I've posted some questions over on the message board...
325x2 -parallel only
315x1 -parallel only
305x1 -parallel only
All reps were thigh to calf except where noted. I got a little ambitious at 325 and could not recover from it until I dropped some weight.
5 x 225
3 x 245
3 x 250
2 x 255
2 x 225
2 x 260
1 x 275
1 x 300
1 x 310-miss
1 x 310
All reps were good and low. Not too bad overall. The running yesterday did have a toll on my legs today.
1x190 my BW
I just turned 67yo on Wednesday and am new to this site. DL and Squats are my better exercises. I have trouble with upper body movements due to Osteo Arthritis in the shoulders. In fact I find the Osteo Arthritis in my joints to be the limiting factor in following WOD.
Have you heard of Pavel and/or his "super joints" program for injury prevention, joint mobility, and overall health? I just read an article about it in hard-style magazine and was considering trying it out. When you mentioned your problem I thought maybe it might help. Keep up the good work, and I admire the fact that there are many "experienced livers" on the site diving in on the wod.
187 x 5
187 x 3 x 2
209 x 2 x 3
232 x 1
254 x 1
265 x 1
(walkout with 366 - Pavel tip on getting a PR)
276 x 0 (failed lift - so much for Pavel!)
254 x 1
265 would have been a PR, but I got red lighted by one judge (Nick) and green lighted by the other (Dave). Depth wants (and will get) improvement. Technique is far better than it was a few month's ago. Thanks Nick and Dave for the CrossFit North "remedial neurology" training.
Congrats to everyone who set PRs.
205-1 (beginning of over confidence)
245-1 (oh yeah, miniscus repair- twice)
135-5 (just to clean-up form & streach out)
I'm a day late & dollar short I know, but I wanted to try a squat work-out for the first time in... well, a while. Seems strange what few CF workouts I've done so far (2 wks) were much more 'moving'. Did I miss something?
Did this workout two days ago and I'm still walking funny.
5 x 185
3 x 235
3 x 235 (missed 3rd)
2 x 240
2 x 225
2 x 225
1 x 245
1 x 245 (miss)
1 x 235
1 x 235
Man the back squat feels like a slow exercise. I don't mind that it doesn't come up very often.