5×3
Add 5-10 lbs to last week as appropriate
Post loads to comments.
(e4) compare to 10.1.11
3 Rounds of:
1:00 Couch Stretch, Each Leg
10 Get Up Sit-Ups, Each Side
Justin Z (JZ1) on Push Presses
8am Group Classes
Starting this week CFSBK will be hosting 8am Group Classes every Monday, Wednesday and Thursday (our non rest days) for all you early (but not too early) birds. As always, keep tabs on the Class Schedule Page to see upcoming activity on the CFSBK Calendar
Getting Ready To Squat
By Coach Margie
When you approach a loaded bar, make the decision to be there. Develop your Set Up. This is not the time to saunter up, ease yourself into position and expect to manage maximal loads successfully. As strong as you may be, if you are not mentally prepared to own the barbell, well… the barbell will win every time.
As simple as squatting is, it takes all your guts to do it right.
There are two parts to your Set Up: getting underneath the bar, and preparing to squat it.
Getting underneath the bar:
1) Mentally psych yourself up to lift the weight. Get mad, excited, juiced, pumped, jump around, curse at the bar, or go deep within yourself and find that quiet place of absolute certainty. Whatever. Experiment to find your intensity and focus.
2) Now, get underneath the bar and get a good strong rack position. Make sure the bar is wedged in tight between your hands and your shoulders. Build stability by finding tension in your upper body: remember this is where the weight will sit, so you want to create a firm shelf, not some namby pamby, twiggy little thing that will snap in two. If you have a low bar rack, raise your elbows up behind you, and push the heels of your hands against the bar. If you have a high bar rack, grip the bar tightly and push up against it.
3) Take a big breath into your belly, hold it and bear down. Your stomach should get fatter. Now squeeze your butt and stand up confidently with the weight on your back.
4) Walk back two or three steps and set your feet.
Preparing to squat:
1) Let the bar settle on your shoulders.
2) Make sure your rack position is still tight.
3) Take another big breath into your belly and bear down. Get fat!
4) Now SQUAT!
This is your ritual; use it every time you play with a barbell.
Happy lifting!
Want to see how some of the best in the world get ready to squat? Watch This Video!
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Steve Jobs’ 2005 Stanford Commencement Address
Breaking Bad… Habits CrossFit Invictus
245lb on squat…… This really felt easy to me with a few adjustments i should be able to really raise that weight. My knee feels really tweeked in the bottom position. Also my right hip needs to be opened up a lot more before squat day. something funky is going on at the bottom of my squat there.
8am with coach margie
pre wu
500m row
wu
3 Rounds of:
15 Hollow Rocks
15 Air Squats with mini band hold at the bottom for 1 sec
8 Push-Ups
6 strict Pull-Ups
bsq with björnimal
(45×5 135×4 195×3 225×3 245×3)
275x3x5
1st set felt heavy but got easier after that.
acc wk
3 Rounds of:
1:00 Couch Stretch, Each Leg
10 Get Up Sit-Ups, Each Side
spent too much time on the bsq. and only got 1 rnd.
i do like both of these acc wk.
Squatted w/ Luca today at 305. Moved quite well. I've been doing this progression at the same weights as the last one and it's just moving so much easier and faster. I will try to just maintain the progression through crush and backoff weeks because I don't want to fade back quite so much. Think I can get up to 325 before stalling out.
225 on squat today. Felt heavier than it should. Gotta stop slacking!
Worked on bsq at 120#, same as last week but felt a bit stronger on it this time. Need to work out some joint inflammation this week, which I think is making this cycle harder than it should be.
Warm-Up
3 Rounds of:
16 Walking Lunges with the Gravel Bag held Zercher style
10 Ring Rows
20 Hollow Rocks (feel the burrnnn)
GHD Hip Extensions
Green Band + Blue Band x10x3 (Feel the Burnnnnnn)
Back Squats
(45×5, 135×5, 165×5, 185×3, 205×1)
215x3x5
These felt pretty good today, each week is feeling a little better. I may not stop this progression through crush and back off week..
Around The Block Jerry Can Carry with Laurel. I forgot to keep track of how many fouls we got. Very good fun!
Warm-up 1: 6 pull-ups, 10 push-ups. Hollow rocks marginally better, incremented the pull-ups by one from my previous warm-up. 🙂
Squat: 175x3x5 – felt decent. Not consistently organized, last rep of last set felt best.
Accessory: special torture by David: hip extensions with bands 3×10. GHD hollow holds :15, :20, :25 – these are quite challenging but feel great. Jerry-can partner walk w/ David around the block. The cans are 115? each, and I think I carried them about a 3rd of the total distance, so I guess about 1/9th of a mile. Very fun – nice taxi driver got out of my way in a driveway. Immediately after putting them down my hands curled into little balls and wouldn't open – arms felt like they were floating up into the air on their own accord. very funny.
According to Ryan P, the cans weigh 96 lbs. He put one on the scale.
250x3x5 – up 5 from last week. These felt way better than 245 last week. I probably should've gone with 255. I think I'm also going to keep going with the progression.
Forgot to post yesterday's WOD. Continued with my weekly press progression – 105x5x3 and then tried out some light pendlay rows at 75x10x3 to make sure my form was correct (thanks Rob). I'm gonna start mixing is more row variations into my training. As Margie pointed out, it seems to make my shoulder happier. Finished with 100 push-ups and 50 pull-ups for time with Joel in 7:30. Came off the bar more than expected in the pull-ups. Gotta get my pull-up stamina back!
active recovery
xoxoxo