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Back Squat

Work up to a heavy double

Post loads to comments
(e6/8) compare to 4.6.11

Superset the Following two movements:
3x10 Good Mornings (add 5-10lbs)
3x10 Strict Knees to Elbows

Post loads and experience to comments.

Craig C Post Tough Mudder, Post Clean-Up

Welcome April AM/PM Foundations starting tonight!

Congratulations to Peter H on his 140lb Power Clean PR and Joe W and Matt U on their tie "Annie" PRs!
The next Sectionals WOD is up!

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120/90 pound Overhead squat, 30 reps
10 Muscle-ups 

Watch the movement standards here and a WOD Demo here.  

Good luck to team SBK this weekend on WOD 11.4!
Update on the Open, Week 3 CrossFit Games 

Reader Comments (33)

April 12, 2011 | Unregistered CommenterDavid Mak
whoa...googley moogley...now sh*t is getting real!
April 12, 2011 | Unregistered CommenterFox
lol rounds....
April 12, 2011 | Unregistered CommenterShawn$
That WOD is something special.
April 13, 2011 | Unregistered CommenterBilly K
I'd get a Blutarsky on this thanks to 10 muscle ups. "Mr. Blutarsky...0.0...."
April 13, 2011 | Unregistered CommenterJR
Today's Back Squats: 175, 185, 190, 195 (PR)
April 13, 2011 | Unregistered CommenterDavid Turnbull
holy shiznizzle!
April 13, 2011 | Unregistered Commentermelon
Did today's Back Squats last night:155-160-165-170(PR)My first "real" squats were on 3/22 and my 1RM was 155. Slowly making my way to Body Weight+.5Apps(iphone)Skype(to talk with my brother in Japan)Words with Friends (Dont get it...Addicting)CameraBag(cool photo edits)Should I even mention Angry Birds????

April 13, 2011 | Unregistered CommenterRob(Fuz)
April 13, 2011 | Unregistered CommenterNoah
LOL on the "Blutarsky." Zero point zero for me, too.
April 13, 2011 | Unregistered CommenterChris A.
squats (2): 230, 235, 240, 245, 250x1 (PR!)3x8 k2e and good mornings at 115#
April 13, 2011 | Unregistered Commenterkatie
I think based on watching demos of this WOD that there will be plenty of folks not even getting to the Muscle-Ups. What this one does cleverly is allow for differentiation between people who cannot do muscle-ups while still placing an absolute requirement of muscle-ups for a good score (seems fair as it would be unfortunate for someone without muscle-ups to get into the next level as it is a fairly core crossfit skill).

Gotta love the bar burpees from a judging standpoint. By eliminating the jump clap you don't have to rise as a judge to check the top, but can just stay in a squat to verify the bottom of the pushup! Very clever. Of course now all our judges get to demo their five-minute third world squat.
April 13, 2011 | Unregistered CommenterMalcolm
"yikes" is all i got.
April 13, 2011 | Unregistered Commenterstephaniep
God, even the words "five-minute third world squat" give me agita. My hat is off to all of you who even attempt enough burpees to hold a judge down in a third world squat for that long! (And I'm not even going to think about muscle ups...)
April 13, 2011 | Unregistered CommenterStella
I actually like this workout. Methinks that all the wods are gonna be AMRAPs, perhaps for some reason with how score have to be entered or maybe with consideration for affiliates running events on schedules.. So given that, I think this is meant to be more like a "chipper" style workout where you get as far as you can in the given time. I don't see anyone cracking 2 rounds on this. Pat Barber did 1 round plus 29 Burpees and this is a WOD that strongly favors him.

For me the hardest part is going to be the overhead squats.

I'm also just realizing that this sectionals format has connected more people and made the sectionals a lot more interesting and exciting than last year...
April 13, 2011 | Unregistered CommenterDavid Osorio
Just watched the Pat Barber video...I am revising my hopes of 1+ rounds. I still hope to have time to get a few muscle ups though. I do think though that someone, maybe even multiple people, will crack 2 rounds.
April 13, 2011 | Unregistered CommenterFox
Yeah, after reading Malcolm's post I'm beginning toreally like this WOD. It's basically an upward trending difficulty curve. Almost everyone can put some score down on it, put few will really be able to motor through it. Very cool.
April 13, 2011 | Unregistered CommenterNoah
I'm hoping to not trip over the bar and face plant during burpees.
April 13, 2011 | Unregistered CommenterJess
That burpee business looks awful, never mind all the other stuff. Good luck you guys. Oy.

Fun nooner, good to work with John. Feeling good about where my squats are-- they feel heavy, but fairly solid.

warmup: 45x5, 95x5, 115x3, 135x2, 145x2work: 155x2, 165x2, 170x2, 175x2 (old PR)

When I got 175x1 a few months ago, it felt practically impossible and insanely heavy. Today x2 went down and came up smooth. Progress!
April 13, 2011 | Unregistered CommenterRobin
Back Squat150x2, 155x2, 160x2 (PR), 165x2 (PR)

165 is my previous 1RM, I am excited to see how it goes next week!
April 13, 2011 | Unregistered CommenterJessica Bailey
Back Squat Yahoo!

W/u 45x5, 135x5, 165x3, 185x3

Work 205, 215, 220, 215

Was happy to get up to 215 again so after struggling with 220 decided to end the night without failing.

I dont think form was great on these, but I was happy to really be able to fight and get out of the hole.

Im still looking for consistency. I feel liek each week Ive squatted slightly a bit different. I want to be able to get the same muscles firing each time--and recruit as many lower body parts as I need to help get that bar up without compromising form.
April 13, 2011 | Unregistered CommenterShawn$
Where to begin...

Did the Sectionals WOD at 6pm with the Comp folks. Wow was that even harder than I anticipated. Got 65 reps total, which means all of the burpees and only 5 OHS. It was really really hard to stabilize the barbell overhead. Super frustrating! It also took me longer to do the burpees than I imagined. Will try to pick that up a little for Saturday.

Then, 7pm class:Warmup--lax ball lovin'

Back Squat:(45x5, 95x3, 135x3, 165x2)work: 195x2, 205x2, 215x2, 225x2-happy about this since 225 matches my 1RM. Glad that I didn't let the disappointment of the Sectionals wod mess with my head. I felt really good and strong on the squat and am looking forward to getting a new 1RM!

Accessory Work:-3 supersets of 10 Good mornings @ 85# and 10 K2E (in 2 sets of 5 to keep them strict).

Felt really good to be in the gym today, really great energy. Congrats to those who already hit PR's!
April 13, 2011 | Unregistered CommenterJess
Squatted with Antoine. Quite fun.

Warmed up with 45x5, 135x5, 205x3, 235x2

Work was 265, 275, 285(1), 285!

Very happy to get 285 for two. Felt like quite an achievement.

Did the good mornings at 145. Gonna feel those pretty soon.

All k2e unbroken.
April 13, 2011 | Unregistered CommenterMalcolm
Back squat with Noah who gave me excellent advice on setting up and bar position. A revelation. So shout out to you, Noah!Work: 245x2, 255x2, 265x2, 275x2.We dawdled some through the work so sprinted the good mornings at 115 and k2e sets (unbroken). worked up a sweat.after, watched with admiration team cfsb warm up for this weekend's wod. Good luck!
April 13, 2011 | Unregistered CommenterChris A.
Strength Cycle B: recovery day

Squat 240x3x3I can't believe that my "light" day squat is what my heavy 5 was not too long ago. My left glute is still tight, but this went OK. I'm a little bummed I don't get to make a run at a 285 rep out Friday, but can't complain since I get to see Rip all weekend.

Press; 105x5x3This was fine

Clean: 150x2 and 145x3My nemesis...

That sectional WOD is nuts! Wow.
April 13, 2011 | Unregistered CommenterRob Is
Sectionals WODGot through the OH Squats, not to any muscle ups like I'd hoped. Man, that 120 felt heavier than I thought/hoped.

Next time I'd go faster on the burpees and then rest before the first OHS, AND GET TO THE GD MUSCLE UPS!!!

I am sad (very, anxious in fact) that I won't be at CFV with Team SBK for the Sectionals event this Saturday, but stoked that I am missing it for Rippetoes's Starting Strength Seminar in Red Hook. I will get some more insight into my dream interview...Jeremy, as Chris Rock, interviewing Mark Rippetoe. Anyone else want to hear that?
April 13, 2011 | Unregistered CommenterFox
Chris, that interview sounds like a winner.

My first exposure to back squats this cycle - wasn’t sure where I was at. Went something like this:45x5, 95x5, 135x5, 185x2200x2, 210x2, 220x2(shallow), 220x2 (legit)Was a little heavier than I thought it was going to be.

Accessory @ 105 - K2E mostly unbroken.Then I went off to the sectionals WOD which was basically 10 minutes to do 60 burpees as I don’t have overhead squats. I finished the burpees in a very slow 6 minutes(was that right, Charmel?) and then did cleans for the rest of the time just to get in a bit more of a workout.

After reading everyones comments on this WOD, I think I see the smarts in it. Very interesting.Super watching Chris F and Josh rocking out on the over head squats.
April 13, 2011 | Unregistered CommenterDavid Mak
back in the day, i wore bethany's lifting shoes. they brought me much success.

now i just insist on having the actual corporeal bethany next to me when i squat.


thanks also to Fox for the push on the numbers!

lbbs 145x2, 150x2, 155x2, 160x2

My current 1-RM is 162.5 :)
April 13, 2011 | Unregistered Commentermichele
Good squatting with Chris today who is legit strong. I think he still had some in the tank at 275.

Had lots of weird pain squatting last week so was happy that 255 went up pain free, thanks to some mobility cure-alls from Deb, Alec, and especially Foxnasty.

The comp WOD looked real rough. Definitely looks like HQ is beginning to throw the gauntlet down a bit.
April 13, 2011 | Unregistered CommenterNoah
Squats: 165,175,185,195. This went very well - I have to stop fighting the weight down. When I don't fight the weight, 195 feels pretty easy, when I do fight the weight I'm molasses coming back up.

Heavy Walk Outs: @225. Trying to get used to heavier weights so that it isn't a surprise when I try to squat them.

Goodmornings @85lbs, first two rounds of K2E unbroken, then Lynne caught up with me and it was 5,2,2,1.
April 14, 2011 | Unregistered CommenterLaurel
Did this WOD insanely late last night.

Warmup:1000m Rowing NFTBS 45x5 95x5 125x5 150x5

Work:BS165x2 170x2 175x2 185x2

"Work" is an overstatement. My p. chain is the limiting factor, my legs weren't tired at all after this lift, but I felt like my pelvis was getting all tilty and I was struggling to keep my eyes up and chest big.

Scaled the WOD to:Ten knee raises (90 degrees) x10DB Goodmornings #60ea x10

Weird things were happening in my back during the knee raises. I think maybe it was good popping? But it made me a bit cautious so I broke them into groups of 5 reps.
April 14, 2011 | Unregistered CommenterBilly K
Backsquat: 145, 150, 155, 160Good mornings @ 75K2E - did in sets of 5, was able to alllmost get my knees all the way there on all but the last two.
April 14, 2011 | Unregistered CommenterBethany
Squatted with Malcolm (thanks for the help with form!)

Squat: 265,275,285,295x2. Left leg feels a lot more stable under load than in the past month so was pretty happy with that. Need to improve shoulder and wrist flexibility.

GM 145. KTE strict but had to put my feet down halfway through the last two sets.
April 14, 2011 | Unregistered CommenterAntoine

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