I have to respectively disagree with Jon in his reasoning. The purpose of the back squat is to get stronger, not transferability over to the Olympic lifts. If we were O-lifters, then I could see his point, but the fact that we aren’t renders his point moot. We also OHS and Front Squat as well, which have greater transferability to the O-lifts. The reason we do the low bar, power-lifting style BS is because it give us a greater ability to lift more weight, thus making us stronger. This has transferability in EVERYTHING we do, including Olympic Lifting.

I agree with Justin. It's like doing isometric exercise that make you stronger at ONE thing instead of doing an exercise with full body tranferability.

I'm shooting on Saturday but if it's an afternoon shoot then I'll get up early to help you guys breakdown stuff. I could use a free month. :-) But if not then count me in on Sunday to help. Really excited for us finally! Congrats guys! Time to take Crossfit to the heart of NYC!

Is there a telephone number for CrossFit/Black Box..?

I have a couple questions. Thanks. P.

Sorry Peter, no phone, but you can email me directly if you have any questions.

Peter
if you want to reach Court his email is Court AT Crossfitnyc DOT com.

Or you can email infoATcrossfitnycDOTcom

Thanks.

Here's a great idea.

http://lavalove.org/handstandathon2008.html

I'm thinking of signing up. Anybody want to join me or sponsor me?

I'll post this link on the main post for tomorrow too.

Maybe we should have our own handstand fundraiser soon.

Great post here about CF in regards to GPP vs SPP.
http://www.modernforager.com/blog/2008/04/30/picking-the-right-tool-for-the-job-gpp-vs-spp/

Plans to come help out on Sunday! Cant do Saturday though...:(

Sorry guys but Jon is right.

LOW BAR back squat like what Justin is talking about IS for max loads. It's what RIP teaches and it serves a very important purpose.

For WODs with high rep back squats (I can't think of any off the top of my head) a more upright one is encouraged by CrossFit.

CrossFit respects RIPs style because it serves a purpose but it doesn't accomplish what JOn is talking about - it doesn't transfer as much. In CrossFit we train to MOVE LARGE LOADS QUICKLY AND OVER LONG DISTANCES..

Powerlifters who do 1rm low bar back squats just want to move a large load. period.

If you're looking for a single huge 1RM or a 3RM go with the low bar... otherwise get your torso up.

when I say high rep back squats I also meant to include air squats. Your torso should be up in a mature air squat.

If your torso comes forward like it does in a low bar back squat during an air squat it's immature.

when I say high rep back squats I also meant to include air squats. Your torso should be up in a mature air squat.

If your torso comes forward like it does in a low bar back squat during an air squat it's immature.

Hey A2, have a good move to San Diego.

Anyone do this wod yet?

How was it?

Hey all,

Path trains are closed going into 33rd st station for the night so I won't be able to get to the beginners class. Sorry about the late notice but I just found out.

Sam, I'm qualified to answer your question. This WOD was horrible. Past the first 3-4 sets my eyes were literally aimlessly rolling around in their sockets from fatigue during the thrusters.

But now I feel great!

Also, I would so be at the Box for the move this weekend, but I'll be out of town, oops. Have fun.

Thanks Brett! I'm leaving in 12 hours :)

Another thing about developing the upright squat..
When it comes to doing the OHS and FS it's important to be able to drop into the squat and still keep the chest up.

Has anyone compared Keiths mature squat to someone who has a really forward lean?? It makes it easier to held the load in the right place. In the front squat if you're leaning forward it's hard not to dump the weight. In an OHS if you can't stay upright then you'll have to have some seriously flexible shoulders to keep the weight over your middle.

10 Rounds

Backsquat - 225, 230, 235, 240, 250, 255, 260(pr)

Yeah, this WOD hurt like a bitch. I actually felt my breakfast starting to creep up the bottom of my throat around the 8/9th round.

Count me in for Sunday, just tell me what time.

Only 8 Rounds for tonight's WOD.

Missed yesterday's workout, so I did the 5K earlier this morning instead. Total time: 23:34

11 rounds + 6 thrusters

Thanks to Leslie, Moon, and the other encouragers for egging us on; that was horrible.

I was hoping my substitution WOD would be "easier". It was not.

65 pound front squats and sumo deadlift high pulls

8 rounds + 5 front squats

10 rounds... Both hands ripped wide open. Good stuff.

hmm I did a tyler special 10-9-8-7-6- (u get it)
95 lb deadlifts
pushups
front squats with two 12 kg kettlebells

17 something

the squats were absolutely awful and i could barely breathe . bad news when the pushups are the rest.

got 9 kips in a row today. pr for me.:)

Jon you are really becoming quite the machine! cu friday at 12:30

080430 10 Rounds
070406 7 Rounds minus 3 PU's

broke foot, broke hand

subbed 65lbs presses x 10
ring rows x 10

16 rounds + 10 presses

5 rounds+5 thrusters
all as rx'd

used a 16Kg (35lb) KB for right hand only thrusters to prevent further injury to left shoulder.

11 rounds + 10 thrusters + 8 pull ups

Nice job Michelle!!

Oh and check out the new May 2008 Performance Menu about low bar/high bar squats and transferability!! Check received the issue.

My pacing was off and I ended up underperforming a bit, so I did a supplemental WOD at home.

10 HSPU, 10 K2E
9 HSPU, 10 K2E
8 HSPU, 10 K2E
7 HSPU, 10 K2E
6 HSPU, 10 K2E
5 HSPU, 10 K2E
4 HSPU, 10 K2E
3 HSPU, 10 K2E
2 HSPU, 10 K2E
1 HSPU, 10 K2E

14:27

10 even. Didn't get my customary +1 'cause I misheard the countdown.

11 is so possible. Just gotta dig in deeper.

Very pleased to see a lot of faces from the recently graduated Elements class. Especially pleased to see them go all out in this WOD.

11 rds

Cleans at Dave Castro's house:

110, 115, 120, 125, 130, 135, 140, 145!

New PR New State.

Great 1st Cali Workout.