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Tuesday 2/09/2010 ***Back Squat***
February 8th, 2010
by randy
Back Squat 5-5-3-3-3-3 Reps
“Finisher” Then 4 Minute Bottom To Bottom Tabata Squats (As A Group)
Mark Rippetoe CrossFit Journal April 2006…The correct stance is taken, with the heels at about shoulder width and the toes pointing out at about 30 degrees. Some people, having been told (often by a football coach) that the toes need to point straight ahead, will need to point them out more than they want to. Some people, having read the muscle magazines and seen pictures of large oily guys with no shirts and no body hair squatting with a narrow stance—“best for isolating the quads, my man”—will take a stance that is too narrow, and will need to be wider than they want to be. This stance is the best for allowing the hips to do their job of lowering and raising; it is not designed to isolate anything but rather to distribute the force evenly between the hips and knees so that everything contributes its anatomically predetermined share of the work to the job.
Today’s workouts: 6am, 7am, noon, 5:30pm, 6:30pm
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12th February 2010
at 8:17 am
Brad: 205x5, 215x5, 225x3, 235x3x3
Zach: 185x5, 225x5, 4x225x3, 2x135x12
Mike: 245x5, 250x5, 265x3, 275x3, 265x3, 265x3
Aaron: 95#, 2x through progression
John: 135x8, 175x5, 185x5, 205x3
Mack: 25# twice through, 35# twice through
Katie: 95x5, 115x5, 125x3x2, 135
Kristin: 65x5, 65x5, 75x3, 75x3, 80x3, 80x3
Danielle: 65x8, 65x8, 65x8, 75x5, 75x3
Sandy: 95x5, 115x5, 125x3x2, 135
Kevin K: 155x5, 155x5, 175x3, 185x3, 195x3, 205x3, 225x1
Katrine: up to 155x3
Karen: 65x5, 65x5, 65x3, 65x3, 65x3
Tom: ?
Kevin B: 155x5, 155x5, 235x3x4
Ryan: 125x5, 145x5, 165x3, 185x3, 205x3, 215x3