Wednesday, June 10, 2009

Back Squats 1-1-1-1-1-1-1

Front Range CrossFit....lovely bars just waiting to be lifted.
Wednesday June 10, 2009
Go heavy today boys. Want to see some new PR's by at least 5lbs. Bury those heels into the ground like roots and use your ass!
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6 comments:

  1. TornadoJune 9, 2009 at 11:16 PM

    We should be signing the lease for CrossFit Avalanche's new facility on Thursday, wahoo!

    ReplyDelete
  2. JustinJune 10, 2009 at 7:22 AM

    Congradulation Travis and Myles!

    WODoers: Mary today for me. Man I was sore from yesterday but once I got moving it was okay.
    Did the one legged squats to a 18" box. I think next time I will be ready to go to a 16" box. Getting closer all the time. Got a haircut, so better range of motion on the HSPs, but still not perfect on all of them. Went like hell. 8rds with 2 seconds to spare. Its a PR for me based on my not Rx'd way of doing it.

    I may have to punt on tabata at lunch and Fran is going to be a muther fucker tomorrow. I am not expecting a PR there.

    ReplyDelete
  3. Craig FletcherJune 10, 2009 at 8:55 AM

    Justin, what do you mean you did them to an 18" box, like you went down that far and that's where you touched your butt?

    I'm not ready to go really heavy on back squats yet, just working my way back into the fold. Still though, I did me some work boys.

    1K row, 50 air squats, 50 abmat situps for warmup.

    Then

    135x10, 215x5, 255x3, 235x5, 235x5

    I noticed on the 255 set that my weight tilts forward at the bottom on the first part of the up stroke... I don't think that's supposed to happen is it? My body just seems to want to do that when the weight gets higher.

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  4. JustinJune 11, 2009 at 5:38 AM

    Fletcher:

    Yep. I watched the journal article on how to learn one legged squats and that's how they taught them. You just keep lowering the box until you can do it without the box.

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  5. TornadoJune 11, 2009 at 6:01 PM

    Fletcher, you don't want to fall forward, that is correct. Focus on the lumbar muscles and keeping that extension. Got to bury those heels and use your ass to get the weight to lift vertically keeping all the joints properly stacked.

    ReplyDelete
  6. ChrisJune 12, 2009 at 10:02 AM

    Nowhere near the animals you guys are when it comes to back squats but I keep improving!

    Warmup 135 x10

    WOD 225,235,245,250,255,260(pr),260

    Cool down 205 x 10

    ReplyDelete

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