Blessed be the Lord my strength, which teacheth my hands to war, and my fingers to fight....Psalms 144:1

Thursday, November 21, 2013

WOD 112213

Squat Day
The Squat is one of our foundational movements. It is wonderful compound movement that utilizes the majority of the body. The Squat, particularly any weighted squat, increases overall strength unlike any other movement.

As a fundamental movement, the squat is a building block to every other movement in CrossFit, says HQ trainer Pat Sherwood. 
“Do this well and everything else you do will fall into place,” he explains. “Do this poorly and everything else is going to be a little challenging for you. - CrossFit Journal
We can and do put squats into our regular WOD's and to good effect I think. The struggle is the balance between speed, technique and weight.  So I'm going to be programming a squat day once week. This is a chance to work on technique, mobility, and push your strength in a bit more  controlled way than the hectic nature of a WOD.

It will be a lot of reps, and it will be heavy. Just view it as an experiment to see what you're capable of. You might be surprised and find out you love squatting heavy. I know I did.  --Clayton

2 Rounds
Row 200m
20 Windmills
10 Tuck Jumps
30 Sec Samson Stretch

Perform at full depth and perfect form. If you have to compromise your form then you've gone too heavy. You can work in pairs alternating back and forth as you go up.

1. Starting with an empty bar work up to a 3 rep max for today with small jumps.

2. When you've reached a 3 rep max keep going for a 2 rep max for today. Only 5% jumps at a time.

3. When you've reached a 2 rep max keep going for a 1 rep for today. Only 5% jumps at a time.

4. Drop down to 85% of today's 1 rep max and perform 10 reps in as few sets as possible.

Score this WOD with 3 RM/ 2 RM/ 1 RM/ # of Sets

Roll out Hamstrings
Roll out Calves
Roll out Quads

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