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WOD
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“Runny Nose”
In Teams of 3 Complete 2 Rounds For Time (30 Minute Cap):
75 Back Squats, 155#/105#
400 Meter Team Sandbag Run
75 Bench Press, 135#/95#
400 Meter Team Sandbag Run
75 Hang Power Cleans, 115#/85#
400 Meter Team Sandbag Run
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Kaleb is good at snatching DBs and loves team workouts during the week. So be here today!
Back Squat Tips!
Some of you have heard of Jim Wendler. If not, all you need to know is he’s stronger than you. And anyone in our gym. And anyone any of us know. He recently put out a great article 20 Helpful Tips For The Squat. Since we have some back squats today for the workout, here are a couple of gems. Click the link to read the whole thing!
1. Grip Width Grip the bar with the narrowest grip you can manage without shoulder discomfort. This helps you remain tight throughout the lift.
2. Hand Grip I like taking a full grip on the bar these days. I used a “thumbs-around” grip for the first half of my squatting life. I don’t see this as a deal breaker. Don’t get too caught up, just pick and know that you can try the other grip at any time.
3. Bar Placement Proper placement of the bar on your back depends on your body type and what’s most comfortable. Some people have shoulder issues and can’t carry the bar very low. Others just plain suck at high bar squatting. Wasting hours pouring over internet arguments won’t give you a solution; find out for yourself. Place the bar where it allows you to reach depth with best form and least discomfort. Understand that the bar placement may change over time.
6. Your Stance Hip-width or just outside the hips is good. Similar to choosing your bar placement, place your feet where it allows you to reach depth with best form and least discomfort. When working with athletes you can help them find their footing by telling them to get into position to do a long jump. It’s usually their stronger and more comfortable footing. If they suck at jumping this is not a good idea. Start with hip-width and see how it goes. Like your bar placement, your stance will change over time; don’t be afraid to adjust.
7. More on Stance Your toes should be pointed out at a 30-45 degree angle. This will allow your knees to track comfortably and correctly.
10. Your Elbows Keep your elbows down and try to force them under the bar. This will help keep you from rolling the weight towards your neck on the way down and your hips to drive first out of the bottom on the way up. It will also help keep your chest up and prevent you from squatting into your legs first (slumping down with bent knees) instead of your back (sitting back strong with your chest high). On the way up, the first thing to shoot up with many new squatters is their ass and the movement looks more like a Good Morning with their body folded over. Remedy this by pushing with your hips and keeping the elbows under the bar – or at least trying to. A good squat requires that your body moves in unison- not piece by piece.
17. During The Lift Squeeze the bar hard during the lift. This will help keep your entire body tight.
18. Push The Floor This tip has helped many brand new squatters make more sense of the lift. Think about supporting the weight with your upper body with the main purpose of keeping the upper body locked in place. Then in the bottom position focus on driving through your legs and “pushing the floor away from you” to stand up. This change in perspective can help people use their legs better and avoid being too distracted by the back loading. Just remember that when your legs push don’t push so fast that your torso can’t follow. Once again, everything in unison.
20. It’s Your Fault If you can’t reach parallel (below parallel for you, you’re a CrossFitter not a meet lifting power lifter!!!), or do so while keeping your feet flat on the floor, it’s either a flexibility/mobility or technique issue. You need to stretch before and between sessions. If you can reach depth with some weights but not others, it’s a strength issue. Either way it’s your fault and it’s your job to show up to the bar physically prepared and using proper training maxes.
