January 12, 2012
Back Squat 3-3-3-3-3 reps
Dave Lipson: 455-485-505-515-520lbs.
Rob Orlando: 405-425-445-465-475(fail) lbs.
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Compare to 111206.
"The Hussman Family" with Cory and Nathan Hussman, CrossFit Journal preview video [wmv] [mov]
WOD Demo with Dave Lipson by Again Faster Equipment - video [wmv] [mov]
WOD Demo with Rob Orlando - video [wmv] [mov]
"Reebok on a mission to get its employees fit" by Jenn Abelson, The Boston Globe.
"Ability has nothing to do with opportunity."
Posted by Pukie at January 12, 2012 5:00 PM
- Napoleon Bonaparte
I won't have a spotter tomorrow, so what's a good work out to sub for this?
Did this one today
Lipson -- thanks so much for the explanation between high and low back squats. I've been wondering about that for a while
Ability is nothing without opportunity.** Big difference but still a great quote.
Great explanation by Lipson, really cleared things up.
Here we go, day 3 of the cycle and another mono-structural WOD, this one a strength workout. Let's talk about the WOD first and then spend a moment or two noshing on the "Can you get strong doing CrossFit" thing.
First things first...warm-up. BEFORE you do your warm-up sets for your squats you must first warm-up the rest of you. We talked about this already. Remember? The CrossFit warm-up (CFWU) is a pretty challenging workout for the rest of the planet. 3 round, not for time. 10-15 PU/10-15 Dips/15 sit-ups/15 back extensions/15 second Samson stretches, each side. There are no PU in the WOD today; this is one way to get better at PU, put them in your WU.
3-3-3-3-3. 5 sets of 3 reps, back squats. High bar (sitting on your traps) or low bar (top of scapula), doesn't matter. Do what fits you own goals. Do some warm-up sets with lighter loads. Work on technique and depth. We squat LOW in CrossFit. A successful squat is one where the crease of your hip is lower than your knee. The videos above show really deep, A2A squats. Once you are warmed up and your technique is locked in (chest high, knees over toes and not bowing in, weight driving through your heels) move on to your work sets. If you are really new to squatting under load you should NOT be doing anything but working on technique.
Newbies should be doing progressive loads, not straight across. Start with something sorta heavy, do 3 squats, and then add weight each set so that you attempt a new 3-rep max on your fifth set. Rest 3-5:00 between sets, enough to recharge but not enough to get cold. STOP if you have a form breakdown at whatever weight. Learn how to safely dump the weight so that you can do this without any kind of spotter. Record the weight from each set. Watch the big boys, Rob and Dave, above.
Is that all? Do you do anything else? Nope. You're new. If you applied yourself and you got a 3RM your CNS (central nervous system) should be fairly fried.
So, can you get strong doing CrossFit? Of course you can. CrossFit is a STRENGTH and conditioning program, and you will get stronger doing it than anything other than a concentrated, strength-only lifting program. Is CrossFit the best way to get really strong if really strong is all that is important to you? Of course not, that's a specialty program, kinda like only wanting to run really long distances; if that's all that's important to you and you have no interest in any of the other 9 areas of fitness then all you should be doing is lifting heavy weights.
But if you want to be stronger, faster, quicker, more powerful, and generally more fit, well then, CrossFit is indeed exactly what you need.
Did I mention you would get stronger here? 3-2-1...Go.
Is there a significant depth difference between Rob and Dave? Or is it just a different squat technique?
Yes, I see a significant difference in their depth. Rob leaves no doubt he's hitting the required depth. Dave's look a little short but that could be the camera angle.
I also think Rob should put on the knee wraps like Dave. He'd add at least 20lbs but it's all a personal preference.
M/19/5"11/185 I was a powerlifter for many years robs technique is much harder, uses more depth and takes alot more muscle and he did his set without knee wraps and I didn't see a belt which also is much harder. If he used the other technique and belt and wraps he could add at the very least 50 pounds but I understand his thinking cause I use his technique just like Dave said his technique is mostly for getting up the most weight possible it's the same as bodybuilding technique vs powerlifting technique two totally different worlds
It's really sad to see main site posting videos of Dave L not squatting to depth. I really like Dave and he seems to be a good coach but for crying out loud GO BELOW PARALLEL
To me Dave's depth looked good, crease of the hips below his knees, and like he said in the video the goal of the style of back squatting he was using was to get as much weight as possible up...opposed to the other style. Freaking insane weights.
Dave I sometimes see you chime in here, mind me asking what your HBBS is in relation to LBBS?
Did this the other day.
185, 195, 205x2, 185, 195
Legs were sore from a previous workout though.
yes, was craving a strength day.
Back Squat 3-3-3-3-3 reps
133 155 177 199 217
PR's are very specific and this time around I didn't use any supportive gear...no knee wraps. Without that support the lift completely changes.
Lipson's depth is limited by lack of hip flexion range. It is apparent in his deadlift vids and I think he mentions it in one of the vids.
I have the same issue. When I go below parallel my sacrum tilts and lower back rounds. It cost me my l4-l5 disc, a year of pain, and an expensive surgery. And the disc blew out on this exact workout.
Do not sacrifice neutral spine and midline stabilization for depth in the bottom of a squat. Don't let your ego write checks your spine can't cash. You will regret it someday. Stability trumps depth.
The guy doing the demo had great hip range. He had depth to spare at the bottom.
I do have a problem with Lipson's neck and head position. I don't know what is going on there.
What are thoughts on having back-to-back heavy squat days? I did Front Squats today, should I wait a day to tackle the 3 rep max back squat?
Great pic. Did he send it?
A great pic indeed. That's strong, folks. Well done, Mike Conin.
Rob- Thanks for the clarification. Awesome lifts! Huge fan here.
Lipson's squats looked legit to me.
Orlando should be working on his swimming
Sad day in the strength department for me. Don't know what the deal was, but my legs just didn't seem to want to put up any weight.
I have no squat rack yet so I had to be able to clean the weights, and be able to hold them overhead.
Therefore I did 3x5 @ 95 pounds
then 3x5 @ 71 pounds
lastly 3x5 @ 71 pounds
Where can I get that Tshirt Lipson has on?? its freaking awesome!
Sorry if I missed this on a previous WOD, but what's the rationale behind squatting outside of the rack?
+ 50 Wall Ball with 6kg MB
Comment #11 John
Why are you clammering for them to go "BELOW PARALLEL" when the most detailed/scrutinized olympic lifters are only needed to go to parallel?
520...is that all?
Beast! Looks like he is getting amped up for that last set by thinking about fitness lonnie trying to steal his girl Camille.
Cant wait to post my new 3 rep max. Looking for 325-340.
I did 5x5 today. I guess I was so excited to see a strength WOD my mind overlooked all the threes! anyways 185/225/275/315(fail at 4)/305.
@ about 90% effort
always 3x48 kg weighted pull ups between sets
120 kg all sets @ about 90% effort
always 3x48kg weighted pull ups between sets
For a great analysis and explanation of the high and low back squats, find Rippetoe's article in the Journal titled, "Low-Bar vs. High-Bar Squats". The bottom line though is this, low bar = most muscle recruitment = heaviest weights.
A quote from the article, "Either you want to do a squat with lighter weights that forces you to hold a position used in weightlifting and usefully focuses on upper-back strength, in which case you front squat, or you want to squat with heavy weights to get as many muscles as strong as possible, in which case you low-barm back squat."
Lite 3 rep work for depth and technique.
315-345-375-405-435 fail x2
Everyone rips Daves ROM. but no one ever talks about the intensity with which he approaches the bar. In my experience this can be one of the biggest factors in lifting heavy weight.( Focus and determination) Talk "form" and ROM all you want but when you gingerly step to the bar with 225 and boast full depth I think the point of heavy lifting gets lost. Nice Work Rob & Dave keep it up. Haters gonna hate Lifters gonna lift
185, 205, 225, 275, 295
Front Squats 3-rep
135-155-175-185-195x1F (PR is 190)
Back Squat 1 x 20 x 120 (PR is 140)
15 Power Cleans 95#
Back Squat 3-3-3-3-3
No squats for me today, just wanted to say that Dave and Rob were both lifting a phenomenal amount of weight, and I could only wish to someday lift anywhere close to that. Major props
I agree with comment #19--Dave's looking at the ceiling coming out of the bottom. The neck should be neutral. Craning while under load is not good!
One of the many banalities of life...fending off keyboard samurais and petty, incompetent know-it-alls.
C'mon. "didn't go below parallel," "didn't have a neutral spine position," "he was looking up and craning his neck." Anyone can be a Monday Morning Quarterback...but putting 500+ lbs on a bar squatting it down and up is an impressive feat not accomplished by many posters I've seen here.
285 across the board, up from 275 a month ago
PR is 340
Not ready to do weighted squats quite yet(knees). Did this instead:
25 ghd sit-ups
25 back extensions
365 old PR
385lbs NEW PR!
As rx'd 3-3-3-3-3
Love the way my legs are growing and getting stronger
M/34/5'8"/180 crossfit beginner
Concentrated on form (real nice and deep) and also my first time using the LBBS technique. Actually feels pretty good and stable. Great instruction by Lipson. Can definitely hit 300 the next go around.
Skitour Wank in the morning, 1000 meters elevation gain in 2 hours.
warm up set 135
155, 165, 165, 165, 175
when we last did the crossfit total i got 185 for my bs. pretty happy with the improvement
Will work on form with light weights. Preparing for a indoor triathlon next week so today's focus will be on a "brick" - Bike and then run at high HR%.
275/295/305/325/345(f - 1 rep so went back and did another 3 at 305)
Disappointed because I got 355 1RM in the CFT last month and felt like I could have gone more with a spotter.
les freakin go
385 is pr so I figured I'd take the leap to 405 and got stuck.
365 (1 rep)
Hip revision surgery next Tue. Haven't been able to sit down with out using my arms since May. With some luck I'll be back at it some time this spring. Looking forward to posting 5x3 airsquats.
Made up FGB
175, 185, 195, 205, 165
At Redding Fitness Center. Long time between back squat days.
max - 100kg
Do better next time
Wanted to go easy today - still sore from the wod w/ the cleans...
135, 155, 175, 195, 225, 250
Had to drop back down. Didn't have it today. Yesterdays WOD took some out of my legs.
Intensity and ROM are not mutually exclusive. Lifting is technical, proper mechanics will always trump intensity. See Chad Smiths 905 raw squat as an example. In the fed he lifted in, knee wraps (which Lipson is wearing in the video) are considered raw.
Has anybody ever actual weighed their Olympic barbell? I never had until the other day...it only weighed 40lbs!!! So I bought a brand new one and it only weighed 37lbs! I weighed them on 2 different scales, one digital and the other traditional. Anybody else ever seen this huge difference in weight or is this just a crazy fluke?
I missed the last squat cause I lost my
Balance thought it was a pre good back squat tho. Hit a pr at 210.
previous pr 425 for 3.Today 430 for a single.My legs are pretty drained from yesterdays wod.Im actually surprised I even got what I did.It has me wondering a legit question- the athletes who post the wod demos ie Rob and Dave in this case,do they follow crossfits programming as well?Did they also do the filthy fifty yesterday?I do not doubt these animals abilities for a second but i was in no shape to be pr'ing today.So thats the question-Are the athletes posting the top times and demos doing the same thing we are doing in the days prior?
185, 205, 225, 235, 245
I follow some of the main site but this wod was different. The day before I shot this film I did 200 air squats, ran 1.25 miles and did 200 pushups at the track. I was not fresh. The last time I PR'd my 1RM squat I had done something similar the day before.
Hope that helps.
CFWU x 3, warmup at 135
Off my PR but good form, deep. Finished with 5 rounds of 5 deadlift 225lb + 5 burpees, then some power cleans.
135-155-166-175-185 -- all low-bar, hip below knee, minimal cervical hyperextension
Felt good coming out of hole on all of these -- kept core and back tight, dug heels into floor and pushed up and out with hams - glutes, careful to keep knees in good position (no valgus 'folding in')
(vs. 6.13.11, one month after knee surgery: 65, 85, 95, 115, 125 -- and about 1/2 ROM)
Tweaked right (surgeried) knee a couple weeks ago in back to back timed / weighted-squat WODS @ CF box, and have been taking it easy on knee since then. Decided squats with medium weights, and not for time, would probably be okay & might even strengthen knee. 6 hours later, still feeling good...
w/u - 30 sec Samson, 10x (push, sit, planks, bridges), 21-15-9 for time of 30# KBS + dips = 2:12, 95#x5 squat, 115#x5 squat
c/d - 1000m row = 3:28.2. Went out in a blaze, probably a 1:35-1:40 first 500, and was near-death by 700m. A fast pace is good; an insane pace too early isn't. Still hoping for a 3:15 1k row in 2012, and a sub-7:00 2k...
BTW, really useful videos. Just my perception or has the instructional value of CF vids gone way up in just the last 6 months? (And it wasn't bad to start with.) Nearly every WOD-demo film now has solid tips, ideas, insights. Particularly liked Rob O's citing of Louie / Westside ("Take the PR and stop") and Dave L's contrasting low- and high-bar mechanics and uses -- lift a lot o' weight or prep for Oly?
33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 4 HSPU per round
Back squat 45lbs x 5-5 95lbs x 5-5 13lbs x 3-3 185lbs x 2
215lbs x 3
220lbs x 3
225lbs x 3
230lbs x 3
235lbs x 3
3 minutes rest per set
Foam roll after
Compared to e111206: 230bs max
185, 205, 225, 245, 265
A weak 405 down from a 5rm of 425
3x210 fail on 1
245-255-260-265(1)-265(f)-225(to fail - 3, fail on 4th)
155; 155; 165; 175; 175
5 sets of 3 reps back squats
185 - 205 - 205 - 205 - 185
I think it's so tight that the guys actually doing the demo respond to comments on these posts. Rob Orlando you rock man! And nice lifts!
Rob O talked to me!lol Thanks Rob.I know you are the real deal.Thanks for answering my question.
Injured knee, no squats for me
5 x 3 of
Weighted pulls-ups with 20kilos
Power push-ups with 120 pounds of resistance
Garage Crossfit enthusiast
275-315-315-315-315. Last time only did 315 for two sets. Getting stronger!
25 / M / 5'9" / 137lbs
11 rounds plus 7 pull-ups: 73
Boo. A tie for my worst score. I gues that's what two months off does...
204, 250, 260, 265, 270
Jessica - 135, 150, 160, 170, 175
111206 - 225, 235, 245, 255, 265
Jessica - 135, 145, 155, 165, 170, 175 (2 of 3)
100829 - 240, 245, 250, 255, 260
090313 - 225, 225, 225, 235, 240
M/39/6'3"/245 Lbs CF Start 2/11 been off of it since June because of back surgery.
295x3 (3rep PR)
Could probably have gone to 310-315 but didn't push cause it was a PR and still felt good.
First time trying out the HBBS. It was fun trying something new but boy could i tell the difference. I did the CFWU at the end because I've heard that its not smart to do abs before heavy squats. Any thoughts on this?
Crossfit Warm Up
I am new to back squats and don't really have equipment.
PR is 355
Not feeling strong core tonight
45x6, 135x12, 185x6, 215x3, 225x1, 235x3, 235x3, 240F 235 235, 245 245F 225, 235x3
Definitively was a little low on energy from the Filthy Fifty yesterday.
Made it to 1431: Push up, Pull up, Squat, Sit-up
Just did 5x5 at 135 with focus on depth. Still uncomfortable to get weighted squats down where they belong.
Lipson should have done all the demo on his video. No one should be squatting like that guy.
I probably could of done more but I didn't have a spotter with me.
Went for a 275 single and failed.
m/39/74"/205# CF start-date 2/10/11
Lipson's squats aren't even parallel. He's got on a sweet shirt though.
felt great, despite lower back thing with a single light-weight DL on Monday(!)
Used a low bar technique and felt good.
225-245-255-265-315(fail on 3rd rep)
245 (x2 - failed on the 3rd rep)
She just keeps getting stronger and stronger!
No wraps, no belt
6 Dec 11 - 185/205/225/245/255(x2)
- slight form break at 225, better at 245, shallow at 255 & only got 2
12 Jan 12 - 195/215/235/255(x2)/225(x4)
- form break kicked in again at 235, but pressed to 255...and only got 2 and not deep, like last time. Dropped to 225 to finish, but kept good form and added a rep for good measure. Seem to be stuck at 245....
F 26 5'9 145
225, 255, 265, 275, 285 (PR)
315 didn't feel solid at the bottom. Otherwise good.
work on keeping chest up
225, 245, 245, 255, 265 (PR for 3)
should have went for pr for 3 of 405 a lot less shaky /axing than in Dec.
Truly improved from doing this a month ago in December.
December: 205, 225, 245, 265, 270
Tonight: 215, 230, 255, 275, 285
Nice strength gain for a month.
205# all reps
15 Pull Ups
50 Weighted Sits
25 Push Ups
5x3 reps back squat
135/145/155/165/175 and 1 rep at 185
265(strained quad muscle on #3)
295(fail on 2 rep)
Did it in jeans after work JC
Got all the way down to a wall ball on each one
165 185 195 205 205
Getting back into CF after a 3 year break.
185, 195, 205, 225, 245
Legs are wobbly, but I could have done more...ran out of weights.
Finished out with 5 sets of pull-ups to failure.
22, 18, 18, 10, 3
Training for Tough Mudder in March (Dallas). Three mile run this afternoon.
I came to the realization that it wasn't my environment that needed to change...its me that needs to change. Started eating Paleo just before New Years, and have already started seeing a difference...after the krankiness wore off...:)
Needed to share...thanks.
BSx3: 95,135,155,165,175 (=)
BSx3: 95,135,155,165,175 (=)
DOMs from yesterday.
315,365,405,415x1(could have gotton rep 2 but not rep 3). Switched to high bar 5 by 3 stop squats @ 265
225, 275, 315, 335, 335
6th wk of Xfit
groin is completely healed and I am ready to get my squats back to what they used to be. Alot of atrophy in my legs. Long way to go as far as getting my back squat to where it use to be.
Squats still bothering my groin.
Wide stance @ home with 2t's bar.
303, 303, 308, 308, 308
worked to 245 3RM, butt onto recycling bin (13"; no med ball). Rage.
matched previous, 225 3RM. Butt onto med ball, form good. PAC.
Catching up on WODs - did this after 5k.
High bar squat with good depth - feeling stronger after 4 months of CF. From broke down in 4th set so lowered weight for final.
Went with a lighter weight and focused on depth in the squat
On the minute for 21 minutes:
1 Clean & Jerk 95 lb.
5 box jumps 24"
3 min easy run (ankle rehab)
5-10 Shoulder pass thrus
15 OHS (w/PVC pipe)
10/10 commando pullups/15 normal pullups
15 Roman Chair situps
10 hip ext
30 sec sampson stretch
45x5/5, 135x5, 185x3, 225x3, 245x3/3, 255x1
right groin a bit sore/legs generally beat up from skiiing yesterday. ugly but i got thru it. last heavy back squats were CFT before Xmas when I was doing stricly strength work for a few months (3x5's). I lost some in my back squat, but feel overall stonger.
M/ 37/ 134 lbs/ 5'-6"
As Rx: (weak lifts this time.. I was not feeling strong last night).. this was following 3 PR WODS in a row... I did however PR in my post WOD high box jumps.
warmed up, DUs, stretching, pushups, air squats, burgener warmup,
95 lbs x 10
145 lbs x 10
175 lbs x 5
205 lbs x 3
225 lbs x 3
235 lbs x 3 (form not quite what I want it to be)
245 lbs x 3 (form not quite what I want it to be)
245 lbs x 3 (form not quite what I want it to be)
185 lbs x 9 (wanted to work on realyl good form with a little bit of weight)..
Disappointed with the loads.. this is a bout 30 lbs below what I wanted to be working with. NO belt, just me a t-shirt and shorts... I like that better to help develop my lower back and midline.. occassionally I do use a belt, but I try to just use it sparringly.. rather develop my midlline stability.
did WELL on my high box jumps... I would say I was doing about 44" standing.... felt good... maybe I was pissed off at my disappointing back squats.
225, 245, 275, 315, 315
age 22 bw 170
Gabe 240 pr
Sclb 135 pr
B Will 195 pr
Nick G 195
Emma 175 pr
Bubs 127.5 pr
Sydni 145^ pr
Christina 112.5 pr
Abby 140 pr
Mikey 165 pr
Ant 130 pr
Marianne 125 pr
Meghan 150 pr
Chris 310 pr
Mama V 75
Mrs Carey 80
Mrs Pip 110
Failed at 225, returned to 205.
255 (PR from here on)
315 (1 rep then failure)
Previous PR was 385#
235(3). Scary heavy for me. Form Ok.
205(3). Better weight for me.
Try 235 again next time.
225, 235, 245, 265, 275 (2/3)
135, 185, 195, 205, 215(f - 1)
285, 295, 305, 315, 275x6
2012-01-20: 259. Knees in bit on 3.
2011-12-07: 255. Tuff.
2011-06-13: 257. Felt ok.
95,135,155,155,155 no rack 6/14/11
row 1k wu 3:58. abmat x 18 after.
205, 225, 245, 255, 265(f)
265 - got 4 on this one.
I'll add 10 to 15# next time.
Then did same with bench press
1/27/12: 205 205 225 225 225
3/1/11: 135 155 155 155 155 (ITB hurting)
4/28/09: 185 205 205 (2) 185 195
9/10/08: 115 135 165 185 165
CFWU-3. Reg. Superman. Burgener. Row 500m.
330-not bad w/knees, staying on heels.
340-Knees in way too much.
Good job w/hips back & pretty aggressive drop on last couple of sets.
As Rx'd: 315 (really bad form), 265, 275, 285, 295lbs
135, 185, 215, 225, 255
225, 245, 275, 295, 315
Last time I did 225 all across
110-110-115-115-115k 01.03.12 (belt)
110-115-115-115-117.5k (pb) 03.01.12 (belt)
80-90-95-95-100k (pb) 15.06.11
5x45, 5x95 5x135, 3x185 box squats (over bench)
(vs 205-225-225-225-235 last time)