Back Squat | WOD 3.29.17

Back Squat

Performance
1-1-1-1-1

Build to a heavy single. Use spotters on all work sets.

Fitness
5-5-5-3-3

Build to a heavy triple. Use spotters on all work sets.

Post loads to comments.
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AMRAP 9 Minutes:
3-6-9-12-15, adding 3 reps per round of…
Pull-Ups
Burpees

Scale the Pull-Ups to Banded or Jumping Pull-Ups as needed.

Post rounds, reps, and Rx to comments.

How have your perceptions of strength changed? “In my youth, I read a lot of fashion magazines and really bought into this whole glossed up, unrealistic idea of femininity. I grew up in Asia where women are expected to look as thin as paper cutouts. I didn’t even think about ‘strength.’ I also wasn’t very athletic so the concept never really occurred to me. I think the process of joining crossfit and feeling my own body become stronger was like a lightbulb going off. So now in raising my daughter, I try to always tell her how important it is to be strong.” —Ali C.

Susan Pittard: Strong Is A Woman

Today we’re excited to bring you another installment of Susan P.’s Strong Is A Woman photos. Susan has been running this series for the past couple of months. With her permisson, we’re reposting some of them on the blog over the next two weeks. Here’s what Susan herself had to say about the series:

“The motivation behind my ‘Strong is a Woman’ portrait series was and is the amazing women and men at CFSBK.  I knew I wanted to shoot a portrait series after being on a ‘break’ of sorts, having my son. I ultimately decided to focus on the women at CFSBK because being a woman, I am impressed by the women I workout next to and I am especially taken by the pregnant women who fly by me in WODs. I also thought about the diversity of this great community. My goal was/is to show that strength can come in a variety of sizes, shapes, and ages. In gathering quotes from my subjects. I have learned that strength breaks boundaries for most people. Being strong is not only physical but it permeates into ones mental state and creates a wonderful sense of empowerment and well being for anyyone who seeks it. I feel like I have only scratched the surface with this project and I will be excited to shoot more women, hopefully soon. Thank you to ALL the STRONG women who participated and to CFSBK for providing this amazing community that inspires me daily.”

Check out Susan’s Instagram and website. Go here for Monday’s post. And stay tuned to the blog for more from this series!

“Defining strength in the physical capacity, I think there is an undercurrent of control, which can sometimes be a dirty word in our lives. But moving heavy weight well and expressing strength requires body control. And intelligent and practiced control of one’s own physical form means there is at least some level of body awareness. And that awareness suggests the demand of presence—of being here, now. Strength requires integrity. I think a lot of these ideas and words can be understood and expressed in the physical realm, but also with regards to our inner self, our way of being, how we show up for ourselves and others in the world.”—Coach Whit

“I define strength as being able to do the things in my life that require my physical powers to be activated. Being strong means carrying my four year old, holding a laboring woman in my arms, carrying my bags up the stairs. Being strong means I can be confident and present in situations without feeling limited by my body. Being stronger has made me feel more accepting of my body and more able to appreciate what I am able to do. Being part of CFSBK has made me see how many shapes and sizes strong comes in!“ —Sasha S.

“There is this resounding quote that will never get out of my head. ‘Rain or Shine, the rent is due.’ Being strong means you have to put the work in everyday, even when life throws you curve balls. I believe that my perception of strength has always had a positive connotation and has become enriched from going to CFSBK. There is beauty in watching your body get stronger, doing things you never thought you could do. You can’t put a price on that. Strong is the new skinny (and as a curvy woman, I am all for that!).” —Griselle O.

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