Wednesday 070711
Back Squat 1-1-1-1-1-1-1 reps
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"Frequently, we encounter individuals whose doctor or chiropractor has told them not to squat. In nearly every instance this is pure ignorance on the part of the practitioner. When a doctor that doesn’t like the squat is asked, “by what method should your patient get off of the toilet?” they are at a loss for words." Coach Greg Glassman
"This overly conservative approach to strength training is derived from the version—the only version—of “exercise” that is taught in medical and physical therapy school: rehabilitation. The training of doctors, physical therapists, and athletic trainers requires no formal education in strength training, especially not the effective, barbell kind of strength training used by athletes who are serious about improving their performance. They are taught a method for getting sick and injured people back to “normal parameters,” not how to take a healthy athlete from baseline to elite athletics, or even how to make a healthy non-athlete fitter and stronger. Their unwillingness to recognize the difference is the problem they don’t know they’ve got." Coach Mark Rippetoe
Yay heavy back squats!
Thanks to everyone who had such nice things to say about Rachel's HuffPo article, both here and especially those of you who took the time to register so you could leave a comment on her article. She really appreciated all of your support.
P.S.: If you have any friends who think they can't handle CrossFit, I'd recommend you send Rachel's article their way.
i have a good excuse for missing squats; i have to go see my new-born niece!
heyyyy I just saw my new born nephew yesterday afternoon.
I went to the box once but haven't gonee back (combination of laziness/intimidation from getting my *ss kicked/schedule (tough for lawyers to make 7pm classes consistently)) but follow the board and wanted to chime in on Coach's quote: I injured myself twice squatting early on in my lifting experience and swore it off for years. then I got into powerlifting workouts and haven't had an injury since -- I love squatting. Any injury risk is easily solved, in my experience, by common sense and good form. More wisdom from the coach.
i started light because i didn't know my max. it's been a while...
100-115-130-140-145-150-160
holy shit
Started light. Not feeling too good tday--hands/palms torn w open blisters fm snatches yesterday.
145/155/160F/160F/160/162/163F
All in all--cool--new 1RM PR @162
Thanx 4 the pointers Adam. Thanx 2 all the great spotters.
".../160F/160F/160/..." That reads like a quick text variation of the motivational office poster for "Perseverance"! You've done Watty Piper proud on this day.
Not feeling it today, but did my best:
165, 170, 170, 175 and then failed on all 3 attempts at 180
just kept losing tension at the bottom, as if my body wouldn't even let me try to do the 180#. i blame the Tabatas!
All-
This weekend, Jonathan Berman, a SPEAR instructor, will be guest-teaching the Black Box Fight Club on Saturday, as we're considering bringing him in this fall for a larger seminar, and want to see how we all like it.
SPEAR / Tony Blauer stuff has been all over crossfit.com. If you've missed the videos, please check these out so we can spend less time on the science and more on the hands-on drills:
Hicks Law
http://media.crossfit.com/cf-video/CrossFitBlauer_HicksLaw.wmv
http://media.crossfit.com/cf-video/CrossFitBlauer_HicksLaw.mov
Intro to the Flinch
http://media.crossfit.com/cf-video/CrossFitBlauer_Flinch&1st2secs.wmv
http://media.crossfit.com/cf-video/CrossFitBlauer_Flinch&1st2secs.mov
Protective and Tactical Responses
http://media.crossfit.com/cf-video/CrossFitBlauer_PrimalTactical.wmv
http://media.crossfit.com/cf-video/CrossFitBlauer_PrimalTactical.mov
SPEAR Is a Bridge to Your Next Move
http://media.crossfit.com/cf-video/CrossFitBlauer_SpearIsBridge.wmv
http://media.crossfit.com/cf-video/CrossFitBlauer_SpearIsBridge.mov
Train for the Ambush
http://media.crossfit.com/cf-video/CrossFitBlauer_Train4Ambush.wmv
http://media.crossfit.com/cf-video/CrossFitBlauer_Train4Ambush.mov
josh
looks like a lot of people weren't feeling the love today. :( its the heat and the rain. our joints are all funny-like. yeah, lets blame the weather...
back squats? keith tortured me with the c2 machine. his new toy. I 'warmed up " with that stupid fish game on it. apparently I can neither fish nor row. Oh-but I CAN sweat a lot and turn beat red in the face while trying not to vomit all over it -since I know that would make keith very angry. he wouldnt even let me wear tape on my hands because it would get the rower all "sticky". :)
After 4 days of squats, I had trouble getting out of the subway station.
Adam--just checking are u sure abt the superglue to protect these open blisters? There's a list of caution to avoid skin contact!!
Sarena,
Superglue (cynoacurlate - sp) was originally designed as a surgical glue to glue bone fragments together. There is a commercial product called "New Skin - liquid bandage" available at any drug store. Cut off any loose skin then wash with a surgical soap. Apply liquid bandage and let dry. (IT WILL HURT going on! - no whining) Let dry 10-20 minutes then apply a second coat. It should last for several days. It's waterproof and air-proof. Your discomfort will be much less because air won't get to it. The wound will also heal much faster.
Best, Kim
Sarena, I am positive that you can use it on wounds. As Kim stated, its original purpose was for that very reason. I've done it countless times in the past; even on wounds that could have used stitches! I believe the warning is there so that people don't bond their fingers together. Oh and by the way, you put forth some great effort today. If only everybody could've seen your 162 lb. lift; that was definition of hard work and will power. Good job. It's nice to be back too. See you guys tomorrow.
Sarena- I really really recommend "2nd skin" moist first aid pads. I have some I can bring in on Friday. Thery were given to me by a plastic surgeon to help healing of a burn I once got. The idea is that if the wound is moist it will heal the fastest. It would be hard to use them in the day because you need to tape them on but I would sleep with them on at night and you would be amazed at how fast you will heal. Remind me and I will bring in a pack for u bc they are very hard to find. Like two phramacie sin nyc have them.
Oh Sarena-if you are going to use a liquid bandage brand-the least painful one (and of course the most expensive--but it was the first to market) is the band aid brand. I have tried nu skin, liquid bandage and whatever else is out there and the band aid brand barely hurts at all. plus its a pretty purple :)
Thanks all! I bought the new skin earlier this morning and used it a few times--it didnt seem to do much but then again I used it before and after lifting too! It actually is making my hands weird looking.
I just taught yoga and now am wash my hands well and apply the Super Glue I bought! Its even recommended for leather, rubber, wood, paper, china, ceramic, metal and most plastics. I will let you all know how it measures up on SKIN! Oh and it came in many varied application styles--I got the one that you brush on. Think white out!
Adam-I JUST LOVE TO LIFT
pussied out today, hamstrings are all kinds of sore frmo the mondays squats..havent really recovered.
what gives.
I wanna blame the fact that im sitting for most of the day at work.
Squats: 205 to 275 on sets 1 thru 6. Went for a new PR of 280 and failed. Almost there, but felt very tired today and my hips were pretty tight. Next time.
Afterward had some fun doing rubberband assisted HPUs and rowing on the new C2 -- thanks Sarena.
Talk about hard but not impossible, I found this link on the CF San Diego site. This guy and his story are worthy of a whole lot:
http://cfsd.typepad.com/inspirational/
tomorrow's wod looks like fun!
185/205/225/245/265/285/295
Adopting Keith's instruction as to a better way to squat - combined with realizing that he was directing some of his critiques at me - really helped me hit the high ranges today. I know I left sniffing at the butt of 300#, but I've got something coming up and I don't want to push to the extreme right now.
I HATE GRINDERS!
OK Adam so its all smeared on! am letting it dry and will reapply soon before bed. How long do I keep it on for and how do I remove it?
185, 195, 205, 205, 205, 205, 205
Sarena,
It will crack and peel off by itself after a few days. No need to worry about removing it
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