Lots of (Different) Squats

It’s no secret, we squat a lot.  We’ve already used the front squat and overhead squat this week.  Both require the bar to be frontally loaded, requiring a greater element of flexibility and balance.  Thursday we’re going with the low bar back squat.  This is the squat in which you should be able to move the most weight, because of the mechanically advantageous position of the bar that allows you to better engage your hamstrings.  Whether it’s a high bar or low bar back squat, a front squat, or an overhead squat, part of a pure strength workout, or in a metcon, squats are great for developing useful, functional strength, and  developing powerful athletes.

July 22nd, 2010

Skill: Agility Drills

Strength: Lo Bar Back Squat 5-5-5

WOD: AMRAP 15
Buy in: 550m Run (1 lap around block)
2 Muscle-ups
8 Kettlebell Swings (2pood/1.5pood)
12 Box Jumps (24″/20″)

Announcements

Thursday evening at 8 PM Trainer Steve is hosting a “Maximize Your Membership” get together for anyone interested in learning more about how to get the most out of your CrossFit Fenway experience.

Giant Bicycles, our new neighbors on Kilmarnock Street, are having a grand opening this Saturday.  Stop by, check it out, and prepare for the possibility of a Giant Invasion.

Also this Saturday, Kristin Pineo is hosting a barbeque at 6 PM.  Please click here to RSVP.

Our friends at CrossFit Boston are hosting a Whole9 Nutrition Workshop on Saturday, July 31st.  Register and join them for a practical, straightforward, interactive discussion on the important role nutrition plays in your overall health and fitness.

Registration for Fight Gone Bad 5 is open.  This event has raised more than $2 million in the first four editions.  This year LIVESTRONG, Wounded Warrior Project, and the CrossFit Foundation are benefiting from the fundraising efforts.  Sign up, and join in this great community event as part of the CrossFit Fenway team.

Please e-mail Eric if you’re registered to run in the BAA Half Marathon, and/or you’re interested in joining the CrossFit Fenway team for the Spartan Race, so we can get organized for these two upcoming events.

With the Sox still on the road parking is available all day Thursday at CrossFit Fenway.

7 thoughts on “Lots of (Different) Squats”

  1. First 5:30am workout in my life! Rast didn’t even get me up that early. I’m not a morning person but clearly I have some good barbell balanceing skills at 55kg (WTF!!!)
    WOD: 4 rounds + 2 pullups – not very pretty but I gotta start somewhere.
    After 2 breakfasts filled with veggies and eggs – Im STILL hungry…

  2. LBBS: 70kg (tried 5 @ 80kg but not at full range of motion)
    WOD: 4 rounds +6pu+3dips
    Tried the 1.5 pood today. Holy hell. Weird how I do anything Stacey tells me to…

  3. I’ll be coaching the noon workout today, and JT will be coaching the evening classes. He’s an incredible coach and dashingly handsome as well. If my soul could harbor envy, it would – he is that awesome. Fortunately, I am far too confident to envy any other person.

    Also, I should be more careful about logging out when I leave the computer.

  4. Squat 110 kg
    WOD 4 rds as Rx + 1 muscle up

    This may as well have been a 10m AMRAP for me. I ran out of muscle ups at the 10 minute mark, and spent the next 5 minutes struggling under the rings.

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