Friday, June 12, 2015

CrossFit Back Squat

Friday, June 12, 2015

Coach Arik

(6AM) Esther, Lisa, T$$$, Nick and me

Warm Up

2 Rounds of 10 Reps of Samson Stretch, Overhead Squat with PVC, Sit-ups, Back-extensions, Pull-ups, Dips.  I did the sit-ups and back-extensions on the ground (versus GHD).  For the first round I did 5 strict and 5 jumping pull-ups.  On the second round I did 4 strict and 6 jumping pull-ups.  I had to break up the dips into two sets.  Arik mentioned using a lacrosse ball to loosen up adhesions in my right elbow.  This could be contributing to mobility issues on overhead squats.

Back Squat

After 5 Rep Max has been established, immediately rack your barbell and begin your wall ball shots.  Absolutely no stopping your momentum in the wall ball shots to catch your breath.  At the moment you stop you are done and those reps are recorded.

I was actually looking forward to the back squat and warmed up with 45#, 95#, 135# and finally did a couple of reps at 165# and felt confident that I could make 5 reps.  It was a struggle to get low enough, but instead of trying to keep my knees back, I focused on an upright torso and let my knees move forward slightly.

The wall balls were a different story.  I tried a few at 20# and started to have doubts.  I tried some at 14# and that felt more comfortable, but I wanted to Rx the workout.  This was a mistake.

I managed the 1x5 at 165# and could not have managed any more.  On the wall balls, I dropped it after the rep 5 and tried a couple of more before I flopped over.  After catching my breath I did 14 reps with the 14# medicine ball.

Open Gym

I spent time working on ring dips and double unders.  I was able to do 1-2 ring dips several times and am gaining some confidence.  The double unders are another story.  I can do one in between skips, but as of yet, I am not stringing them together.

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