Low Bar’s Back!

Low bar back squat hasn’t been programmed for some time.  This setup and movement is different than the Olympic or high bar back squat you’re likely used to, but the basic concept is the same; in a controlled motion, get the crease of your hip below your knee, and stand back up with as much weight racked on your back as possible.  The low bar back squat engages the posterior chain (glutes and hammies) more than other squats we practice, and can help improve those other squats, while the inverse is not necessarily true.  With practice,  this technique generally yields bigger squat numbers.  Thursday we’re using more muscles to move more weight, making us more strong.

August 11, 2011
Strength:

Low Bar Back Squat 3-3-3-3-3

WOD:
3 Rounds:
15 Wall Ball Shots (20#/14#)
15 Hang Power Snatches (35kg/25kg)
300m Run

 

Announcements

CrossFit Fenway Endurance 2011:  Running is a skill.  Just as with any other movement in CrossFit, instruction and practice are necessary to improve.  The CrossFit Fenway Endurance program is a supplemental, 8 session course that will be held on Saturday mornings at 9 AM, beginning August 20th, and running through early October.  This course is for anyone who wants to work to improve their skill.  Over the 8 sessions we will cover Pose running technique, and supplementing your CrossFit training with endurance programming.  Space is limited, so contact Eric for more information and to reserve your spot.

FIGHT GONE BAD 6: Registration for Fight Gone Bad 6 is open.  This year the Special Operations Warrior Foundation, the Infant Swim Resource, and Camp Patriot are benefiting from the fundraising efforts.  We’ll be running heats at CrossFit Fenway on Saturday morning, September 17th in lieu of an invasion workout.  Athletes of all abilities are welcome, and encouraged to sign up, fundraise, and join in this great community event as a part of the CrossFit Fenway team.

Did the excitement of the CrossFit Games get your competitive juices flowing?  Well you’re in luck!  The North East Fire Breather Festival, the first event in the new North East Garage Games Series will be held at CrossFit New England on Saturday, September 24th and Sunday the 25th.  There will be 3 events on Saturday with RX and scaled divisions (men and women competing in the RX division must be able to clean 155# and 105# respectively, 115# and 80# in the scaled division). There will be 2 additional events on Sunday for those that qualify.  All abilities and ages are welcome.  Register here and let your coaches know if you’re interested in putting your training to the test.

13 thoughts on “Low Bar’s Back!”

  1. LBBS: 80kg
    WOD: 11:40 Rx

    a bit disappointed on both counts. didn’t feel like i pushed myself on the squats (a troublesome trend)…

  2. Christina Nikitopoulos

    It’s great to be back twice a week and without much shoulder pain…

    LBBS: 50kg – it’s actually the 1st time I’ve ever done LBBS (due to shoulder issues)

    Workout: 14:30 (ran a bit extra on 2nd 300m… I forgot to turn around… I was really focused.

  3. 105kg on squats…(depth on last two should of been a little lower)..
    WOD 8;36 Rx.. considering I was at 5min after 2 rounds unbroken I really gassed on the last round…

  4. LBBS: 80kg. Probably could have gone heavier, but I didn’t have a reference point for this lift.
    WOD: 10:14rx. This workout was fun. Thanks for the push Aaron and Cahill.

Leave a Comment

Your email address will not be published. Required fields are marked *