Wednesday 4/8/09

Back Squat

3 x 3 x 3 x 3 x 3

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Warm up with a goat. Really focus on form with this one. Make sure you are going deep enough and keep you head and chest up. Here is a good discussion on the use of a box to work on your back squat form.

8 comments:

Vanilla Gorilla said...

Focused a lot on form and deep thanks to Major Blackmon.

135, 185, 205, 225, 255

SB said...

205 but need to work on depth at that weight

RW said...

245, 245, 225 (box squat) x 3 sets

Tried the box squat technique and thought it was really good for working your form and also developing those muscles that give you power at the bottom of the squat. Plan on having to reduce your normal weight for back squat by 20lbs if you are going to do box squats.

Black and Gold CrossFit said...

Went up to 225 and felt okay...dropped back down to 205 and did box squats really focusing on form. Some of the points of performance to really think about on this lift are head up, chest up, drive from your heals. Once you are on the box don't rock just try and keep everything tight and stand up. If you have good form, the box won't make much difference. If you don't this will be a significant emotional event.

PTisFREE said...

135, 185, 205, 225, 245, 255 (failed form), 245

upty03 said...

225, 250, 275, 295, 315(f)

dkeys said...

Bit of different workout for me today...

As many reps in 2 minutes

Pushups: 75
Situps: 82
Run 2 miles: 12:13

Worst workout reps and time in a long time...

See everyone tomorrow morning.

On-On

Black and Gold CrossFit said...

dkeys--Talk to me in the morning. That should not have happened.