Wine Country CrossFit

Continuing on in our quest for back squat proficiency–every week you should be building on the things you find lacking in your squat work, removing those deficiencies, and then knocking the next fault out of the way.  Do you have a good set up?  Do you hinge at the hip properly?  Can you maintain proper posture on the way down?  Can you keep your balance and weight in the proper position in the bottom of the squat?  Can you hold on to your abdominals and low back in the bottom of the “hole”?  Can you maintain the proper position on your drive up to the finish?  Now can you do it again and again?  Before you just start piling on the weight get with your coach and have them help you find your weaknesses, then fix them.  You’ll be getting to PR’s way safer and faster than if you go in with the intent of just getting up and down with a ton of weight on your back

Now for the fun part–Squat, squat, squat. Pull, pull, pull.  Push, push, push. Rinse. Repeat.  You get to do a little Throw Back to Regionals 2012 workout today.  Consider it a little motivation for the upcoming Open–my gift to you.

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Wednesday’s WOD

Back Squats 3×5

@ 80% of 1RM Back Squat. Linear progression. Target 5# increase per week

Modified 2012 Regionals Event 4

For time:

25 Back squats 135/95#

20 Pull-ups

15 Shoulder-to-overhead 135/95#

25 Front squats 85/65#

20 Pull-ups

15 Shoulder-to-overhead 85/65#

25 Overhead squats 65/45#

20 Pull-ups

15 Shoulder-to-overhead 65/45#

For grins and giggles you can see the original workout here (Individual Event 4.)