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Friday, LEG DAY!

Nick | 01/09/2014 | 15

low bar

low bar

We’re bringing back one of the most posterior chain engaging movements we have in our arsenal: the low bar back squat.  In this version of the squat, because the bar sits lower on our back, we end up with a more horizontal chest to keep the weight over our midfoot and getting more stimulus to our glutes and hamstrings than in the high bar version.  This version be generally preferred in this cycle, so start to get used to it if you haven’t already .

In the WOD, the box height is purposely low to allow us to focus on building explosive energy from the bottom of the burpee through the entire box jump.  The goal in the minimize the time we take to get from the ground to the top of the box, so make sure you don’t go higher than you can effectively explode right through the top of the burpee.  The weight on the farmers carries is totally dependant on our shoulder positioning.  Only grab weights that you can support effectively with your shoulders back and down.

A couple reminders:

  • Our party this Saturday will be invasion style.  What does that mean? Well, we’re going to show up to Precinct in Union Square early (around 7pm) and take over the bar.  Come join us in revelry and if you get there early enough, a certain pink haired individual who will remain nameless just might buy your first round.
  • If you’re still reeling from some less-than-ideal lifestyle choices from over the holidays and are interested in getting some help to get back on track, Coach Mandy from over at CrossFit Fenway is organizing a team for a Whole Life Challenge.  Here’s an except from here description:

Had enough Christmas cookies and egg nog to last a lifetime? Did you overdose on Oreo cookie balls? Looking for a way to get back on track towards PRs? CrossFit Fenway is doing our first official team for the Whole Life Challenge starting Saturday, January 11, 2014. I’ve mentioned this challenge on the blog before but I’ll break it down and explain why I like it so much.

“What Is It?”

The Whole Life Challenge is an 8-week challenge that tracks and encourages good eating, exercise, and lifestyle habits. There is a one-time registration fee of $49 which allows you access to the site with the rules, allows you to track your progress, and discuss how it is going with the fellow CrossFit Fenway members!

If you are interested, click here to see the full description and to sign up!

STR:

Low Bar Back Squat
3-3-3-3-3

WOD:

10 rounds
5 burpee box jumps (20)
50′ farmers carry

 

15 comments for “Friday, LEG DAY!”

  1. mjr (aka pager mark) says:
    January 10, 2014 at 8:41 am

    300 for the lbsq with video, thanks Mike (http://www.ubersense.com/video/view/Jc0HScdF?e=9362)

    Finished the wod in 7:15

    I certainly had more to give on the back squat. The WOD was really fun and a good balance of work.

  2. Donne says:
    January 10, 2014 at 11:01 am

    LBBS: 185# PR

    WOD: 7:40 (agro box, 1pd)

    Made progress with LBBS 30# increase since early Sept.

    630 was zipping around with those farmer’s carries!

  3. Hillary says:
    January 10, 2014 at 12:50 pm

    DL 1RM: 193#, PR – last PR of #188 was accompanied by months of back pain (poor form). So this was a superior lift on more than one dimension.
    500 m row – 2:09
    Nelly and I are signed up for the challenge! Very much not in the spirit of the challenge, tonight I will dine on something wonderfully gluteny from Dave’s Fresh.

  4. Ben PC says:
    January 10, 2014 at 1:34 pm

    Feeling out of it this morning, but some noon crossfit has picked me right up.

    LBBS: 215# pr
    WOD: 7:28 w/ 20″, 1.25pd
    I should have gone heavier on the KBs, thought I was grabbing 1.5s

    Hope that ankle feels better, Dan!

  5. Lydia says:
    January 10, 2014 at 4:09 pm

    LBBS: 135# PR for 3 – this was my 1 rep max from last February, so it was nice to get 3.

    WOD: 11:40 with agro box and 1.25 pood KBs – my burpees will never be fast, and I fell on the box per usual, but it was nice to do a farmer’s carry and realize with it I was heavier than I’ve ever weighed. Too often I’d do a farmer’s carry and then realize I used to carry that much weight around every second of my life. Not with 88 extra pounds, though! 😀

  6. christine says:
    January 10, 2014 at 4:52 pm

    a great snowy and sleepy morning 🙂 not so sleepy by the end, though…

    LBBS: i’m determined to keep at it, but god knows that HBBS is more my jammm. 165# for 3 — this always feels less squat-challenging than the-bar-is-so-awkward-right-here-in-the-middle-of-my-back-challenging.

    WOD: 8:04 w 20″ box and i believe 12kg KB per arm. the farmers carry was actually kind of fun. it’s true — the weight kind of makes you glide in one direction. turning 180, on the other hand 🙂

    • Renee says:
      January 12, 2014 at 4:13 pm

      I feel the same way about LBBS. When done right you’re supposed to be able to get more weight than your HBBS… this did occur once in my life but it was a long long time ago at CFF

  7. Daniel LeMoose says:
    January 10, 2014 at 5:05 pm

    LBBS: 295# PR
    This lift is finally starting to click.

    WOD: DNF with 2pd
    I sprained my ankle in the last round, which was around 7 mins. It’s the same injury caused by the same movement as last July. I’m never doing burpee box jumps again….maybe.

  8. Amy says:
    January 10, 2014 at 8:41 pm

    LBBS: 125#, I totally whimped out on these tonight.

    WOD: 8:23

  9. damien says:
    January 10, 2014 at 10:01 pm

    LBBS: 275#, haven’t done this in a long time, toughest part was getting this “comfortable” on my back and holding it there

    WOD: 9:56 @1.5pd, subbed burpees with deck squats, pretty sure they made this worse

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