January 15, 2005
Back Squat 3-2-2-2-1-1-1-1-1 reps
After all 9 sets practice the stunt below. Report results to comments.
Left or right side support
Posted by lauren at January 15, 2005 6:02 PM
Take a prone position, roll to side leaning position, balance on left arm and left leg, lift right leg up sideward.
(Left side record – 130 reps, Right side record - 130 reps)
By the way thanks for posting the weekend early. Helps a lot with the weekend (traveling) that is comming up.!!!!!!!!!!!!!!
Webmaster: need to re-orient the picture to landscape (wide) from portrait (tall).
Robert: a "back squat" is just a "normal" squat (barbell high on back (trapezius muscles)). Squat down so your torso drops between your legs, back long and slightly arched, etc.
This WOD basically calls for finding your 1-rep maximum weighth (your 1 RM) and pushing it a bit.
Ok, that didn't take long to fix (maybe it was my computer acting weird).
Ideally, a CrossFit squat is ass-to-ankles (probably to Dr. Sven's chagrin). Weight should be on the heels, and the upper body should be as close to the standing posture as possible. Everytime I think it can't be done, I refer to this poster:
It's of Ivan Chakarov back-squatting 270kg (594lbs). Notice how low he goes and notice that if you look just at the top of his body, he could be standing upright.
Nice photo link! That's what I call aces to ankles!
Will we be doing this WOD with Mike B. on Saturday? It's been a while since I've done back squats. Been working the OHS!
I've traditionally done 300+ pds for 6ish reps at slightly below parallel and always have significant forward lean...although I am on my heals.
I've completely started this move over going as low as possible (and about 1/2 the weight!)but still have that forward lean.
What usually accounts for that? (My lumbars and abs are very strong). Tight hamstrings/ Achilles?
My understanding is that there are 3 main reasons why your form wouldn't look like Chakarov's: Tight hamstrings, quad predominance, and neurological unfamiliarity. The mature squat, as Coach calls it, derives its power from the posterior chain and not from the quads. Quad predominant squats push onto the balls of the feet with the upper body leaning forward, while mature squats are strongly on the whole foot, especially the heels, keeping the upper body vertical.
Usually, the best way to improve your squat is drop the other 1/2 of the weight and focus on achieving perfect form with bodyweight or "air" squats. Issue 4 of the CrossFit Journal has a squat clinic that is excellent (you can get it at the CrossFit store). For most athletes, weighted back squats can be an auxiliary exercise trained rarely (like this WOD).
If anyone doubts the power of bodyweight squats, try bottom-to-bottom tabata squats (start in the bottom position, do as many squats as you can in 20 seconds, "rest" in the bottom position for 10 seconds, repeat for 8 rounds, score only the lowest round). When your score approaches 20 (again, for the lowest round), you can head for weighted back squats with confidence. Until then, you can enjoy the look and feel of a sore, waddling duck just from your own weight.
Tony, just throwing this out there: do you think elite powerlifters can get a score of 20 on Tabata Squats?
Lauren (or anyone with the answer)...
When we're practicing the roll to support...what are we counting for reps? The number of times we can abduct our leg once in position, or are we supposed to roll back to pushup position and repeat the exercise...and count each of those?
In the book, hence forth known as "The Book", it has records for both side supports. Although the record is the same...well I'll be going for max abductions in the left side support and then the right side support, unless told different. I practiced earliar and was surprised at the difficulty so I think 130 reps is about right for a record.
good ? matt g.
I would like to know that also
"The Book" just says what is posted under the photo. It doesn't say you have to go back to the push-up position. And I hope Coach doesn't decide to do all of the stunts in the book, because some of them look really hard not just hard but really hard. I do like the V-roll they have in it though I think Coach Sommer talked about it as well.
Is there a recommended rest time between the sets?
Did all the weights I have 55 kilos so I just did 14 reps. Hardest part was getting it back up over my head as I don't have a rack.
For the side supports 30 reps each side then did 20 more each side, these are harder than they look. So my PR is 30.
Kelly, I also tried the Getup Situp I like those will have to do more of them.
Done from the bottom position (30") off my sawhorses'. Very hard from there...I like.
23 right leg raises, 20 left leg raises...man, those are much more challenging than I thought.
155, 175 (BW 160), 185, 205, 225, 235, 245 Fail, 245, 250 Fail
Easily got 25 raises left leg, but only 18 right leg. Balance was not the limiting factor.
Also, my gym just got some medicine balls with handles. I routed a towel through the handle, stood with my back to the wall (outside wall), and rotated my arms and torso "beating" the wall with the medicine ball. Did five 1 min sets. Really smoked my grip.
Question: anybody else's squat way below thier deadlift? Suggestions?
Not good form at 285
220/225/230/235/240x1 All reps below parallel. Had another 10-15# to go, but my hand couldn't take anymore pressure from holding the bar.
Worked 10 pullups (finger or false grip) and 3 head-to-floor parallette HSPUs between every squat set.
10x5 5# left hand
5x5 15# right hand
5x5 10# right hand
Clubbell short whips:
10x5 5# left hand
10x5 10# right hand
3x5 26# kb windmills
Worked on right side supports - much easier than yesterday's balance fiasco. Rolled to support and lifted leg sideward for set of 20. Straight body, no "piking". Left hand still can't accept the pressure of being flat on the floor.
skipping, lunges, pull-ups, push-ups, 95x5, 115x5, 135x5, 185x5, 205x3
Made sure they were all very deep. Missed my first try at 325 because of a bad start, so did one extra
Will work on supports, later on during second workout
-(Back Ext. x15; PullUps x6; PushUps x20; Leg Raises x10)
20 Min. Stationary Bike
cf warmup*2 3 min skipping
4 sets of 5 - 75 lbs
5 sets of 10 - 75 lbs
I havn't done any back squats for awhile, I kept it light compared to my old 1RM. And I threw in some pullups to make it a full body WO.
warmup: 3 pullups, 3 OHS X 45, 10 dips, 10 airsquats.
Pullups X 15
3 X 135
2 X 155
2 X 175
2 X 195
1 X 185
1 X 205
1 X 215
1 X 225
pullups X 16
2 X 205
2 X 215
2 X 225
1 X 235
1 X 245
pullups X 12
whole workout took 30 minutes including warmup. I wanted to get on the rower but it was occupied, figures on a saturday...
Warmed up with stretching, running and air squats.
Went below parallel on all reps.
Performed 22 reps on side supports
I forgot...got 20 reps right, 18 left on side supports
1x265(Same as last time. Went up very slowly.)
The most reps I got on the leg lifts was 18.
My wife did
Poor form at 285
Got 215 lbs. Failed on 225. Not that it was ever high, but it's frustrating to watch my squat drop since starting Crossfit. Maybe I need to do heavy back squats a little more regularly.
Topped out at 365
Legs felt dead from yesterday, maybe it was just me.
3 x 95
2 x 105
2 x 115
2 x 125
1 x 135
1 x 145
1 x 155
1 x 165
1 x 175
Mostly working on going as deep as possible and keeping good form every rep.
Warmed up by jogging 5 minutes, followed by 3x7 chin-ups, and 3x6 dips.
went hame and did 28 seps of that stunt with my right hand, 20 w/ my left.
No rack and can't military press much more than 125 to get the bar back to the front, so stopped adding weight there. Form definitely improving in the squat. I'll try the stunt a little later on.
Did 20 reps of the exercise. I'm burnt.
Workout #2 for the day...
3 x 235
(2 x 250) x 3
(1 x 275) x 2
(1 x 285) x 2
1 x 290 - a bit shaky here
Heavy squats are not my forte, but my form was solid all the way through and I'm pretty happy with the weight.
L - 50
R - 48
My balance was good and I had more reps to give...but I made the mistake of doing these wearing only socks, and my bottom leg slid out from under me at 50/48. Next time I'll remember to keep my shoes on.
185 (bw +5)
245 (PR -15)
Used some unit PT in armor as a warmup. Practiced C&J and Snatch a bit after with broomstick and empty bar. My form today was lousy- possibly due to more conversational crowding in the gym than usual. I made relatively easy lifts look like sloppy ego effort.
All squats deep:
195,205,205 (each x2)
GHR for 15 reps
1 leg back hyper, 5 each leg.
Prescribed side leaning leg raise for 25 each side. Hips were pretty wobbly after that; it's a pretty neat abductor exercise.
Finished with another 15 reps on GHR.
Right leg lifts x 25
Left leg lifts x 10 (somewhat hampered by lab puppy biting my arm, honestly I had much poorer balance on this side)
Felt weak. Down 10 lbs since last time squated on Nov.7.
16 mile trail run, third consec. week of these Saturday runs around this distance. There will be no WOD again for me, booo whooooo!
Had some spare time, thought I'd squeeze another one in. Did "Jonesworthy". Squat, dumbbell swing, and pull-ups. Subbed a 45 lb dumbbell for kettlebell, cause thats the biggest I had. Time 26:07 Think this is my favorite Crossfit workout so far. Took about 15 sq. feet in my basement. Like the other pull-up related exercises, when my pull-up ability increases, my time will drop dramatically.
I did the lean backs, mistakenly. I had seen that exercise in a Pilates book and forgot about it. That's a great strength/flexibility thing. I din't have the flexibility to reach the floor, so technically zero. I did 1 set of 18 and two sets, lower, of 10.
per a crossfit respected crossfit recommendation I am overhauling this move.
Stayed with 40percent of my max (135) worked up to various sets of 5 working on Max depth, various foot positions , and maximal posterior chain recruitment.
5 rounds of:
10 toes to the bar leg lifts
3 x 185
2 x 205
2 x 215
2 x 225
1 x 245
1 x 265 (pr)
1 x 275 (pr!)
1 x 225
1 x 225
Oh yeah, for the stunt:
10 left side
8 right side
Sandbag bear hug squats
70 x 3
80 x 2
120 x 2
120 x 2
130 x 1
130 x 1
150 x 1
150 x 1
150 x 1
Cut down the weight to work on form for full squat, built up to 172.5#, the heaviest (by far) I've tried for ass-to-ankles depth. It felt good, very different from even below parallel squatting; apaprently going all the way down forces much more posterior chain involvement.
Third workout (BJJX2 prior) of the day a la Matt G. I have a rack (bench) that holds the weight up high enough to get it on the shoulders but it doesn't serve as a squat rack. I think one of those would help up my numbers a little as I am quite worried about going down and staying there.
195/1(PR, I think)
160/3(a-to-a) for giggles.
The stunt went okay. 15 reps each leg with reasonable pain. The idea of doing over a hundred of these is pretty scary.
then did 80 air squats
The funny thing is I only have about 205# total and was sure I would need more but obviously didn't. Couldn't get out of the hole as it was.
Also started in arse to ankles position and seemed a bit harder that way.
Did 20 reps on each side of the stunt of the day. Was that my piriformis screaming at me? It seemed to put quite a bit of tortion on the pelvis requiring lots of stabilization.
Thanks for the spot Big John
16 reps max w/o a major break in form for left side support.
3 x 95
2 x 115
2 x 135
2 x 145
1 x 155
1 x 160
1 x 165 (fail)
1 x 165 (PR/BW)
1 x 170 (fail)
1 x 170 (fail)
It's been 8 weeks without any variety of weighted squatting motions (knee injury). So I now push press as much as I can back squat. That is very very sad.
And I couldn't do much on the left or right side support. Had trouble getting traction with my foot also, so only about 5 reps or so (plus I was running behind and tired). I'll try on a mat if it should ever pop up again.
Just curious, how are some of you going to failure with the back squats. I think that I would hurt myself something fierce if I failed a squat. Any tips, if I could go to failure I am sure that I would improve my squats.
The gym closed on me, so I did bottom-to-bottom Tabata squats, score: 13.
I got 23 painful reps on each side for the "stunt."
Rested as needed.
This 20lb PR is the sweetest one yet since starting crossfit. I still have no squat rack, so I know I'd crush that weight if I had one.
Got 15 reps of the exercise on each side after practicing it a bit.
Did GTG w/pullups 10 sets of 3
body weight 175
1x330 ne pr
previous pr was 320. I felt like I still had some left in me. I will hopefully get 350 noxt time.
Crossfit 1 day Mike Burgener Clinic:
Fran with assistance from stretch band and a lot of help from Lani, in 6:15. Thanks, Ron & Lani!
Bottom to Bottom Tabata squats!
Lots of PVC Pipe work on Snatch and C&J.
Snatched 35 pounds a few times and C&J the same for a few tries.
For those who couldn't make it, if you ever get a chance, you have got to see Josh Everett and Greg Amundson pound out Fran in about 2.5 minutes. AWESOME! (I'm sure someone will have their exact times.)
Also, for everyone who did Helen with the Kettlebells in the 84 degree weather, you guys ROCK!
Warmed up with some stretches and 21-minutes on the elipto-glide machine at level 14...
135x3, 155x2, 175x2, 175x2, 205x1, 205x1, 205x1, 215x1 & 215x1.
Managed to get into the bonus exercise, but not for long. My balance sucks. I held each side for about 25-seconds before tipping over though...
BW = 168#
1x315 (only to parallel)
only got 20 reps per side on the supports before my glutes starting cramping up.
Needed a spotter. Felt like I could do more but concerned about falling over.
Catching up on the WODs:
I've never really lifted much in terms of free weights, especially over the head. Almost lost a push press behind me, but I bumped up against the squat rack. I guess that's why I should do them in the rack. Pretty weak on these. Also found out to keep the bar on the shoulders until reaching the top of the push phase. Pressing early puts a lot of pressure on the wrists as I pushed up. Youch! Stopped there.
1x 205lb. (poor depth)
Back squats, which I'm ashamed to say I've never tried with real weight, were OK and also exploratory. Depth was just past parallel; couldn't go much farther and keep form, because of flexibility issues, I think. Poor depth on the last one, so I stopped there. Much to work on!
OK,just getting back into Squats after a long layoff.
10X 45 bar
then 5X5 of
Subbed sandbag lifts/squats:
78 lbs (35 kg)
90 lbs (40 kg)
112 lbs (50 kg)
123 lbs (55 kg)
134 lbs (60 kg)
137 lbs (61.25 kg)
The last four were done as cleans only, since I could not get the sandbag up on my shoulders. I got away with it, but it was quite stupid. Felt my back work heavily during the lift. I will not do this again, but stop when I can't get the bag up on my shoulders.
Using a sandbag, worked up to 44KG (97 lbs).
Did front squats, I didn't fancy hefting the bag onto my shoulders! Found it easier with the front squats to get deep, the weight felt like it was counterbalancing me. Anybody else ever find this? Grip fried again from cleaning the bag for each set!
As for the side supports, tried them before the squats and thought I might be able to manage 3 x 10 for each leg. After the squats, couldn't even get 4 in a row!
topped out at 295
Only got 12 side raises on each side. Finally figured out the forearm headstand, but only could hold a couple seconds.
Way to go on Sat.! Afraid I let the big crowds scare me away from attempting Helen outdoors. I desperately want to try it with a kettlebell. I think it will be way easier!
My only regret about Saturday was not being able to get to Mike's house for the after-party/BS session! I know I missed something great!
Oh, see Laura's comments as to why no squat #'s posted. My thighs are smoked hamhocks right now!
Of the last three WOD's, I did these back squats last.
Did OK for me, but no gains. Did all my reps ass to ankles. 225# max, doubles at 205# felt easy. failed at 245# (could'nt get out of the hole).
But..I am on the edge of really going up in max weight on an excercise that has never inspired me very much.
finished with OHS 95#x10,weighted pullups,BW bench press (tune up for Linda). then a slippery, steep hill run to loosen the hammies.
It's ALL good!
At the CF workshop - bottom to bottom tabata squats (ouch!), Helen in 12:05 - thanks to pull-up assists - and countless numbers of snatches, cleans & clean and jerks mostly with pipe a few with a 15# bar. A very fun day with a great group of people!
155 x 3
185 x 2
205 x 2
225 x 2
245 x 1
265 x 1
275 x 1
275 x 1
225 x 5
Warm up: 20 min on eliptical machine.
Could have done more weight but did a lot of warm up squats to show form and find a good weight for Mindy.
Cool down: Basketball for 30 min.
Mindy also did squats with me and topped out 135 lbs.
maxed at 225. then went to the track and ran 6x400 meters on 3 minutes.
SOD (stunt o' the day) 20 each side. Harder than it looks!
3 x 185 Easy
2 x 205 Easy
2 x 225 Still Easy
2 x 275 Hard on #2
1 x Miss 295; 280
1 x 285 Sat back on heels more and felt stronger
1 x 290 Not sure if I was going deep enough
1 x Miss 290 Went too deep and lost my push; Miss
285 Same; 275
1 x 275 Struggled, but breathed the last 2 ft out
2 rounds CF warmup
3 x 245
2 x 255, 265, 275
1 x 280, 285, 290, 295, 300
Posterior chain tired from weekend of skiing
Finished w/ 2 x 30-sec overhead snatch grip supports @ 135 lbs & 1 x 15-rep @ 95# ovhd squat.
6 weeks on CrossFit and you are getting 12 minutes on Helen??? You are the bomb! I sent you an email in case you don't come back to check these comments. Laura
1x102kg equal PR
I reached too far with the 107, I think. Reckon I might have got the 104.5 if I'd tried it 1st, but I burnt myself out. Oh well; equalled my old PR, so at least I'm not going backwards.
3 x 235
2 x 245 x 3
1 x 255
1 x 265
1 x 275
1 x 275
Felt strong on the 275's. Very happy with the poundage.