Apr 14, 2013

Monday 04.15.13

Back Squat 5-5-5-5-5

Follow with 100 AbMat Sit-ups

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Coach's Notes. 
Compare squats to 08.13.12.  Warmup and get in 5 sets at working weight, either sets across or work toward a 5 RM.  Pair up with a training partner and critique each other's technique: depth, driving knees out, upper body position, midline stability, etc.  Make every rep perfect, and practice good form rather than overloading the bar and reinforcing bad patterns.

Training Videos.
  • "WOD 120927 Demo: BS 5x5" - with CrossFit Montgomery County.
  • "So You Think You Can Squat?" - my own form flaws and pointers from Elizabeth during the CFT last week sent me in search of some reference material on the squat.  In this 5-part series, Matt Wenning from EliteFTS provides clear, methodical instruction on improving squat technique.  Bite off what you can chew for tomorrow, then bookmark it and revisit regularly.


scottnkelly9901 said...

IMCF Hohenfels:

Back Squat (1RM ~300lb)
5-5-5-5-5 @ 225/225/235/235/240

This was a good WOD to get back into things. Spent last week in Amsterdam during the "Spring" Break.

- No we didn't run in to Justin Bieber...

Jodie Kunkel said...

Warmed-up with row for 5 min, 5 min of double-unders (they are getting easier and a lot less whipping going on, but still a long way to go), and 10 pull-ups (which are starting to get easier as well). Hooray for improvements!

5-5-5-5-5 @ 135/155/160/165/170

100 abmat sit-ups.

Noah said...

BS 205 across all sets. Added some weighted pullups in between sets and did the abmat situps afterwards.

Ross said...

BS - 5x5:

275 across all sets (75% of 1RM) should have warmed up a bit more but was pushing time clock after PT this morning. Last three sets were much better than first two, was just a little tight on first two. But good depth and upper body positioning on the sets.

Finished with the 100 ab mat situps.

Andy said...

BS - 205/225/245/225/225

Felt good form-wise, way off previous 5x5 and 5RM PRs but I think I was due for a good deload and re-focus on technique. Got the abmats in afterward, not really for time but took me 3:30.

Jared said...

205 across all 5 sets. Should go heavier. Then 100 situps, Army style in prep for next week APFT.

Erik said...


225, 225, 225, 255, 265

100 SUs

Matt B. said...

Lots of PRs today, and I'm most excited about the first two strict HSPU ever.
Snatch 1RM - 145# (+10). Got under 155# but couldn't catch it.
DL 1RM - 315# (+20). 325 wouldn't budge.
Dianne - 11:31. 2 strict HSPU, 4 kipping HSPU, the rest were piked with feet on a 24" box. Had to break the DL and HSPU into lots of smaller sets with breathers in between.

monroe said...

Strong Work, Matt! You can get 325, No problem. It's in yer head. I saw 315 go up, and it looked too easy. Congrats on the PR's.

I was not feeling it today. What I was feeling was the 100 thrusters I did last Friday with 55lbs.
Today: 185, 195, 205 x 3, followed by 100 pushups, 100 situps.

I'm looking for trainers for the Onramp this weekend. If you are Level 1 complete, have attended coaching clinics, and are available, send me a note.

Russ Ames said...


Good form, depth ok till last set, and no knee buckling.

Matt B. said...

Mark, thanks. And thanks for the good programming prepping for the games. All these pr's in the last week came after tests in December. I think your right on the DL. I could fix lots of details, physical and mental, and get a few more pounds.