Squat More

At CrossFit Fenway we squat a lot.  Why?  The squat places a significant amount of stress on us, effectively building total body strength.  The low bar back squat is really best at this, as we engage the most muscles to move the most weight, but other squats certainly have their place.  In the sport of CrossFit we’re often required to execute the Olympic lifts, which call for practicing front and overhead squats.  High bar back squats, like we’re doing Thursday, give us an opportunity to work on similar, upright positions, but generally with even more weight.  This transference is probably why the high bar back squat is also known as the Olympic squat.  In addition to improving the squatting portion of the O-lifts, learning to squat with great technique can also improve dynamic pulling and overhead movements.  Yup, we squat a lot, but we can always squat more.

December 8, 2011
Strength: High Bar Back Squat 3-3-3-3-3

WOD:
3 Rounds:
30 Double-unders
10 Hang Power Cleans (60kg/45kg)
1 Minute Rest

Announcements

As some of you may know, David Kelts’ brother is currently serving in Afghanistan and he’s taking part in collecting holiday cards for hospitalized and injured veterans. The American Red Cross has teamed up with Pitney Bowes in a campaign called “Holidays for Heroes” and David purchased a bunch of holiday greeting cards and left them at CrossFit Fenway. Please feel free to sign 1 or 10 of them and place in the envelope, he’ll take care of mailing the bunch Friday, December 9th! It’s a simple way to say thanks and happy holidays to those who’ve lost so much while serving.

The 2012 CrossFit Games season is coming.  CrossFit Fenway is formally beginning our preparations this Saturday, December 10th at 8 AM with a meeting for all athletes interested in competing.  Please e-mail Eric with any questions, or if you would like to participate, but cannot make it.

6 thoughts on “Squat More”

  1. hbbs: 53kg and would’ve liked a few more sets on this one.

    WOD: 7:57…started at 40kg but that was WAY too ambitious, i got through one and had to switch down to 34kg. my hpc were really inconsistent too. another something to work on.

  2. hbbs – 50kg (53kg x2)
    wod – 6:45 at 25kg. first time doing double unders for an entire wod! i still can’t string them together though.

  3. hbbs – 55kg (equal to my PR)
    WOD – 6:44 @ 30kg. Still doing singles. First set of hpc were nasty, better after that once I remembered how to do them 😉

    Nice job 5:30am!

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