[rs-columns]
[rs-one_half]
[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]
Skill
[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]
Row 500m
This will be part of the warm-up for the WOD, but get after it a little bit!
[/rs-box_content]
[/rs-one_half]
[rs-one_half]
[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]
WOD
[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]
Complete for time:
Run 800m
75 Thrusters, 75#/55#
Run 800m
Light load for the thrusters, keep that bar in your hand!
[/rs-box_content]
[/rs-one_half]
[/rs-columns]
[rs-space space=”30″/]
[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2013/10/Photo-Oct-15-8-33-40-PM.jpg” link=”” alt=”back squats” width=”” height=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]
Ohhh the back squat, King of the Lifts. The other night after Oly some of us were talking about the virtues of the back squat. Back in June The Outlaw Way implemented the Smolov Jr Squat Cycle. This brought lots of results for followers of The Outlaw Way, and word spread. Some of your friends have even been squatting like mad during open gym. In fact, the photo above was sent to me by Marcio. The reason he sent it is because there were 9 of you back squatting at open gym that day. Pretty awesome. As it turns out, the folks who have been back squatting have also been PRing their faces off in the oly lifts, and I heard tale that the wall ball WOD from last week was a non-issue for these guys. This was a surprise to us all (that is sarcasm). We know well that proficiency in the squat leads to proficiency in lots of other things. We even talk about this during the intros where the first movement is the squat. Squat well and everything else will come.
The next day, this timely tidbit was posted by Diane Fu:
Squatting is a metric used by weightlifting to gauge lifting potential. Anytime leg strength goes up, usually the snatch/clean and jerk isn’t too far behind before starting to make a rise. But since the game is weightlifting and not powerlifting, to focus too much attention on increasing squatting potential could also pull down the snatch/clean and jerk numbers.
So how do you have your cake and eat it too? See if your skill is in line with your strength, here’s a quick way to loosely calculate your figures and see if it’s your skill or your strength that needs more guided attention:
Back Squat 1RM
Front Squat = 85% BS
Clean and Jerk = 85% BS
Snatch = 85% Clean and Jerk
Pretty cool formula. Plug your numbers in and see where they fall. We squat regularly. Sometimes folks wonder why we have cycles where we focus so much on strength. That’ll be discussed in another post, but I will ask a question: If you improve your back squat, do you think your wall balls will become easier?
