Wednesday, June 6, 2012

12-06-04: Back squats and kettlebell swings

Elm City CrossFit WoD for Monday, June 4th, 2012  

Annie Sakamoto demonstrates how a 70# kettlebell is supposed to move. Note the NON-rounded back in the first frame, the opening hips in the second and third, and the full extension in the fourth. Hard to say if the fourth picture was taken at the extreme top of the move, or somewhere just before or after it, as her position in it could be better, but that could be the photographer, since Annie is completely spot-on in every one of her movements.

Chyna Cho cranks out heavy back squats.

More back-squat goodness...

Graham Holmberg putting weight overhead with extreme efficiency. All in the hips and core, nothing in the shoulders and arms.

 WoD: 5 x 3
  • Back Squat @ 92%
  • Superset with 20 Kettlebell Swings 70# 55#
No rest as you move from Back Squat to Kettlebell Swing. Rest as needed between work sets.

Still having never performed a one-rep max on back squat, I was again forced to use calculated values to figure out what weights to put on the bar. According to my PR page, my best so far has been 265# for 5 reps. That comes out to a calculated one rep max of about 298#, of which 92% is about 275#. So, I prepared to set a new PR on the back squat, and then repeat it 14 more times, interspersed with a crap-ton of kettlebells (1 imperial crap-ton is equal to about 1.4 metric crap-tons.)

The squats were heavy, and seemed to get heavier with each set, though that may have just been the kettlebell swings (all American style, overhead swings) accumulating, too. I managed to keep complete every rep/round of squats unbroken, but ended up breaking up the final two sets of kettlebell swings, just unable to breathe enough to keep them going. Freaking crappy cardio/lungs/wuss-tastic pain threshold...

New? Um, not so much there, Wayfair.

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