Back to the back squats!

Friday 101217

BLACK BOX WOD (current skill: back squat):

back squat 5-5-5-5-5

Post loads to comments.


SCHEDULE UPDATE for January 2011: We will be offering 10 additional WOD classes starting on January 3, 2011: Monday through Friday at 10:00am and 3:00pm. With this change, we will be offering 60 WOD classes per week.

How I learned to cut up a chicken–and why / Breasts vs. thighs
The stopwatch is NOT absolute
“Speed is the space between movements.”
Did reflex training save Lindsey Vonn’s ski season?
Alcohol and the holidays

Joe W. on v-ups:


  • From the CrossFit Brand X forums:
    Today, everyone is a Big Dawg. Everyone can do this workout as Rx’d. If you are unfamiliar with the lift or have an absolutely horrible air squat, go light and work on form.
    Might I also add, in the wardrobe department, you’ll want to wear the following:
    Footwear, in order of preference: weightlifting shoes (BEST CHOICE!), Chuck Taylors, dress shoes or combat-style boots, or, as a last resort, socks, barefoot or Vibrams. What NOT to wear: sneakers of any sort (besides Chucks or similar hard-bottomed sneaker). Basically, you want a hard-bottomed shoe not a soft squishy one for heavy squats. Weightlifting shoes are worth the investment but you’ll have to purchase them online–you can’t find them in stores, not even in New York City.
    Pants/shorts: anything that won’t restrict your legs/hips/butt from moving to below parallel on your squats.
    Shirt: cotton t-shirts work best in getting and keeping the barbell in the low-bar back squat position and not sliding down your back. Shiny/slippery shirts like Under Armor are not a good choice on heavy back squatting day.

  • jim

    one photoshop per day from here on out…

  • 135-185-205-215-225

  • Yuk…seems my shoulders had a different idea of what was going to happen today. I need to really work on getting comfortable in the low-bar position…had no idea how painful it would be for my shoulders.
    95 – 135 – 155 – 175 – 175
    Enjoy your weekend everyone…

  • Jeff

    high bar BS 3×3 @ 245#
    sticking point just above parallel, just after the bounce out of the hole

  • Mike Mishik

    seriously?@%^@% whats the functional purpose of a squat, it’s on my list with forward rolls of dumb things to do

  • Cathy

    The stopwatch is Not absolute = great post
    Also liked reading the comments after the article

  • brendan maher

    @Reis Baron: Try rolling on a lacrosse ball before and after squatting if you’re experiencing tight shoulders. I’m new to the ball of pain, but it’s seriously reduced shoulder discomfort for me. There’s a ton of Kelly Starrett stuff floating around the internet that should give you more info.

  • Jai

    Overheard some talk about soundproofing yesterday. Perhaps this article would be helpful…

  • Brendan many thanks for the suggestion…will look into that for sure.
    Mike, the functional purpose of doing a squat is to look like a total badass, which you succeeded in doing by lifting the weight of a small car this morning. Well done sir…

  • Alex B

    5X5 155#, soooper slow as prescribed. That 3-down-1-bottom-1-breath count opened up a whole new world of…something, but I’m hooked. Very similar to the Deep Practice stuff from Daniel Coyle’s Talent Code blog/book (PS thanks Allison for linking to it in the past).

  • Jason L

    Fran in 4:27 first time Rx
    5×5 Back Squat @ 41×1 tempo: 5×245…that tempo is an ego killer
    Made up yesterday’s WOD in 5:36, 25# vest doing chest to bar pullups, god damn weights were falling out of the vest.

  • jim

    jason- nice fran time!
    ‘work sets’ that start at 50% of final sound like warm up sets to me. try grouping them closer to that upper set.
    request for a new vest – the velcro strap is missing from the mir and the other vest is all together missing.

  • brad s

    i think i left a white? (eggshell, perhaps?) towel at the box this evening. if you could kindly keep it in a biohazard bin i’ll pick it up on monday. thanks.

  • keller

    backsquat: 135×5, 155×5, 185×5, 195×5, 205×3 … backsquats are like the most useless exercise everrrrr
    power clean: 5×3 at 165#, got in trouble for dropping, tee hee
    30 double unders, 20 24″ box jumps, 10 2 pood swings – 7:10

  • keller

    errr the met con was 3 rounds for time of 30 double unders, 20 24″ box jumps, 10 2 pood swings!

  • drake

    Cash out of 75 KB swings with 1.5 pood and 20 DU every time I put the KB down. Had to break the 75 into 40-20-15, so 40 DU total. 4:34.
    Continue Pull-ups: 10-9-8-7-6.