9535 pound Back squat, 5025 reps 15 ft Rope Climb, 5 ascents15 pull-ups 11555 pound Back squat, 4020 reps 15 ft Rope Climb, 4 ascents12 pull-ups 13575 pound Back squat, 3015 reps 15 ft Rope Climb, 3 ascents9 pull-ups 15595 pound Back squat, 2010 reps 15 ft Rope Climb, 2 ascents6 pull-ups 175115 pound Back squat, 105 reps 15 ft Rope Climb, 1 ascent3 pull-ups
|Notice the hips BELOW the knees. If the fold of your hips don't drop below the tops of your knees (ie, below horizontal), you're doing it wrong, and predisposing yourself to knee issues. Ignore EVERYONE who tells you a half- or quarter- squat is "safer." They've just proven they don't know anything about the structure of the knee. Also notice the bar placement: across the traps, NOT the neck. More comfort, and a bit easier on the low-back. (CrossFit.com)|
|Now *that's* a pull-up. Chest to bar, actually. I can't do that yet...though it is a goal! (CrossFit.com)|
As for the weight scaling, we don't have a squat rack...or anything even vaguely resembling one, so each and every set of squats was preceded by either a power snatch or deadlift -> hang power snatch or deadlift->hang power clean -> push jerk to get the bar behind my neck onto my traps. Basically, the more tired I got, the more work I had to do just to get ready to start the set. So that was pretty cool/awful. I started with an empty bar, and just kept going up by 20#. I thought it was too easy at first, until I could barely muster the will to get the "full" bar onto my shoulders for the last set. Not having a rack, I haven't really done much work with back squats until now, so this was a nice warm-up into "heavy" work sets.
Unfortunately, I mis-timed when I would do the workout, and had to share the weight room with our high school freshmen, who were getting a bit better at moving around the room (and using the craptastic single-muscle isolation machines I so loathe), so I ended up having to wait to use the pull-up bar at the end of the first few rounds. Given that I knew flowing from round to round would be problematic, I opted not to bother timing it, and just go for form and function on the movements. I felt pretty damn good about the depth of my squats, and thanks to Kelly Starrett's mobility WoDs, also managed to keep my knees out and active during EVERY one of my 75 squats, and that felt AWESOME.
Total weight: 4625# Not bad for my first time back squatting with a barbell...ever? At least in recent memory. Which is probably a bad thing, but I'm actually really happy to have finally gotten my feet wet with it! ;)
Find and read this book repeatedly --->
Coach Rip is *the man* when it comes to barbell techniques. They don't call him the Iron Samurai for nothing.