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June 10, 2007
Cop A Squat
Monday 070611
Back Squat 3-3-3-3-3-3-3 reps
Post loads to comments.
Compare to 070301.
"So, you ask, why do we squat, press, deadlift? Because these lifts work all the muscles and joints in the body, they simulate normal human movement patterns, and they produce strength appropriate to all uses of the muscles and joints. They can be trained fast or slow, done with a minimum of equipment, and form important components of the quick (i.e., Olympic) lifts. They affect the body in a systemic way, producing sufficient stress that a hormonal response is produced to facilitate recovery and adaptation. They are very hard. They produce psychological toughness when trained correctly. And absolutely no one has ever gotten brutally, ungodly strong without doing them." Rippetoe
Posted by Keith Wittenstein at June 10, 2007 9:34 PM
Comments
Check out our neighbors to the north:
http://www.youtube.com/watch?v=fLPj_6pFE44
Posted by: Tyler Durden at June 10, 2007 10:14 PM
I love squats!!!! And I intend on becoming brutally, ungodly strong so yay for tommorrow.!!!
Posted by: Justin at June 10, 2007 10:40 PM
Oy my achilles heel. Nice thing about CF is it lets you know where you suck and then slams it in your face at every opportunity. I've had girlfriends like that before but never a gym membership :| See ya tomorrow.
Posted by: Michael at June 11, 2007 12:04 AM
Video was very encouraging. Yeah Julie!
Posted by: sarena at June 11, 2007 12:41 AM
I watched that video twice. I still have no idea how she got pregnant during that video. By the way, is enduring 6 minutes of John Mayer part of the workout?
Is A2 or anybody else planning on going to Vegas? I'm going to be going in September and then in October and just out of curiosity wanted to know where the Vegas facility was. It doesn't look like it's anywhere near the strip. But if anybody's out there the same time I am, I might be tempted to split a cab...
I'd be interested in this beach day thing. I need to do something about ever-worsening farmer's tan.
Posted by: Jeff at June 11, 2007 1:41 AM
Suppose during the latter squat sets I can't make it to the top and need to drop the weight. In the post-ceiling gate era, is this permisible at the Box?
Posted by: dan at June 11, 2007 9:16 AM
Hey folks,
I was riding my bike this past Sat and was fortunate enough to have some dumb ass make a u-turn in front of me. Though my hip and thigh took most of the impact, my elbow and forearm did destroy his back rear window. 41 stitches in my arm later, I'm kind of in a non-voluntary rest week so go a little heavier-faster-harder for me.
Oh yeah, be careful when you ride your bike.
Brett
Posted by: Brett_nyc at June 11, 2007 9:46 AM
Dan, it's CFNYC policy to always have 2 spotters for 1 lifter on the heavy back squats, so you don't have to worry about dropping weights.
Posted by: Allison at June 11, 2007 10:23 AM
Whoa - while certainly a lot, I hope the 41 stitches is the extent of the damage!
How much do you normally squat? Maybe if we all add an extra 10# to each of our bars, we could make up the difference so that the Gods of CF won't notice your absence.
Moon
Posted by: Moon at June 11, 2007 10:26 AM
Brett,
Sorry to hear about your misfortune. I second Moon in hoping that the cuts are the worst of it.
Hari
Posted by: Hari at June 11, 2007 10:31 AM
Hey Brett
Thanks for coming out for the guys last night even though you didn't have to. Save those sharp elbows for the playoffs. Get better soon.
Posted by: Jeff at June 11, 2007 10:37 AM
Wow! Brett~ Hope you feel better soon and that the stitches heal quickly.
Posted by: Tyler Durden at June 11, 2007 11:38 AM
Thanks for the support guys. The cuts are the worst. Thankfully no heads bumps or anything.
hey Moon, if 32 people add 10lbs each, that ought to do it. :)
Posted by: brett_nyc at June 11, 2007 12:34 PM
Oh dear.. I hate these murderous dumb-asses! Who gives them cars? Hope you heal up quickly Brett
Posted by: Allan E at June 11, 2007 1:37 PM
Oh my goodness. That's terrible Brett. I hope you heal quicky and hope the doctor gave you some fun painkillers :)
\
Posted by: A2 at June 11, 2007 2:06 PM
Get well Brett. Remind me to tell you a story...
Posted by: Coach P at June 11, 2007 2:55 PM
I thought windows were for looking through.
I'll just add my voice to the well wishers. Get back soon!
Posted by: Dan O at June 11, 2007 4:21 PM
to echo everyone else's well-wishes: feel better, Brett!
today's WOD: 135, 145, 145, 145, 145, 145 (just 2 reps), 145 (just 2 reps).
Posted by: Allison at June 11, 2007 6:38 PM
way to go brett. showing that car whos the boss.
one week rest no sweat, feel better.
Posted by: juan g. at June 11, 2007 7:19 PM
Hey Brett, get well fast and see you back at the gym. Knowing how CF grows on you I'll bet your first (ok second) thought was 'damn, now I'll miss time at the box!'
If I could have carried my 10 lb share for you I would have, unfortuneatly I suck at back squats, seeing as my two tightest spots are shoulders and lower back so doing them together is nightmare.
my poor form WOD: 135-135-135-135-135-155-155
kudos to Rob whose form has become great, Alison who was an animal on the last few sets, and the new girl (Tracy? sorry I was too freaked at the upcoming squats to pay 100% attention) who looked as if she had been doing CF for months. and thanksk Kevin for all those pointers, I'm tryin' I'm tryin'!
Posted by: Michael at June 11, 2007 7:45 PM
Ok so pretty good squat day today for me...
185/225/245/265/275/285/300
...The form on my very last one was a little shaky, but got it up.
Posted by: Justin at June 11, 2007 8:42 PM
In anticipation of our informal sat pm sprint park 'classes' I am going to get a benchmar on my 400m. I'm doing the Museum of Natural History CPW run which isk 77 - 81 streets and should be just about a 400. Not sure how much sense it makes to benchmar after lunch squats and dinner boxing but so it goes. This site;
http://www.crossfitnorth.com/articles/Athletic_Skill_Standards.pdf
says a healthy beginner should be able to do it in 2:04. I'll report back for anyone who is(n't) interested :)
Posted by: Michael at June 11, 2007 8:43 PM
145, 155, 165, 175, 185, 195, 200
Posted by: Hari at June 11, 2007 8:47 PM
Brett- see you in a week. Heal fast and heal stronger!
WOD
135, 145, 145, 145 (2), 145 (2), 145(2), 145
Keith thought I was fooling around so had to make the 3rd lift on my last go...
Then we did KB work--swings, fr sq, cleans, etc...
Oh the life at the box!
Perhaps we can work our ears tomorrow--I think thats the only part of me I actually dont feel tonight!!
Please make it be rain-free tomorrow so my beach day pans out....
Posted by: sarena at June 11, 2007 9:32 PM
So according to Google Maps my 400m is more like 340 meters. First time out a 1:04.
Posted by: Michael at June 11, 2007 10:26 PM
To reiterate what everyone else said. Heal up quickly Brett and way to give that windshield hell.
Congrats on the run Michael. Wanted to do the squats today but didnt think that was smart since I have to stand for 13 hours at work.
Posted by: Kevin at June 12, 2007 1:59 AM
95, 115, 135, 145, 145, 155, 155
Posted by: A2 at June 12, 2007 4:34 PM