PWNing the Back Squat - A Tale of Whoa

This is what 375 looks like...i.e. that's me next time :)

I'd like to thank my Mom & Dad, my agent...my hamstrings and that whole posterior chain that's been so supportive all these years.  You all knew I could do it, even in my dreariest moments of doubt...

OK, so you have to allow me a moment of self-indulgent gloating.  I'm not that guy...I don't normally think this way...maybe I just rarely get put in the position to say things like this but here goes...

I fucking destroyed this WOD.  I killed it.  The bar gave me everything it had and the damn thing was coming back up like styrofoam every time.  For almost five months I've been bitch-slapped by the majority of workouts in Crossfit.  But today I slapped back...hard.

I PR'ed my back squat by 50 lbs and I left what seemed like an easy additional 50 lbs on the table.  335 lbs.  A highly-symbolic weight, as I started this journey tipping the scale right around that very mark.  I saw the WOD come up last night and I could taste this moment.  I've missed back squat singles several times since I started, and endured limiting shoulder pain, triples instead of singles, metcons with high reps but less weight...so many explorations of this exercise but never a chance at a max effort...until today.

We warmed up with three rounds of:

20 Walking Lunges
10 GHD situps
10 back extensions

I got my sweat on nicely and was ready to dig in...

BLACK BOX WOD (current skill: back squat):
back squat 1-1-1-1-1-1-1

Seven rounds of singles.  I knew I could start light and warm up before the true WOD kicked in, so I paired up with CFNYC regulars Lucio and Jeff and we got to work.  Kevin went through the movement, the low bar position, and (as always) some helpful hints on getting the most out of this lift.  Kevin is the shit when it comes to Olympic lift coaching.

We started with the bar and I let the other guys set the pace on loads.  I was ready to stay for hours until I got into the heavy zone.  After a while I lost count and just kept adding plates.

Warmup (Sets of 1): 45 – 135 – 155 – 175 – 185

I was putting these singles up quickly...Kevin said to not count reps toward the WOD until we got close to our former PR.  Since mine was 285, we had plenty of sets to go.  I was happy to make 20 or 30 lb jumps until I felt it getting heavy.  Turns out that moment wouldn't come until I got well over 300 lbs.

WOD (Sets of 1): 205 – 225 – 245 – 275 – 295* – 315* – 335*
*1-Rep Max PR

Every time I came up I heard Kevin bust out laughing behind me...he said my heavier reps came up quicker than the warmups.  The other guys were getting a kick out of it too.  Lucio always ribs me that I make them look bad on back squat days, but frankly it's my only time to shine.  The minute we switch from strength to bodyweight stuff I get destroyed...so hey I'll soak up this moment no problem :).  I told them that when you carry this much weight around for that long, any leg-heavy work is going to be no problem.  Today was case in point.

I've been reading a lot of articles on Westside Barbell and their philosophy on lifts.  They talk a lot about prepping your nervous system to get it accustomed to certain ranges of weight.  I truly could have put up 350+, but as I was thinking it Kevin said it.  Stop here.  Let your body absorb this one.  It was the right call.  This was 50 lbs heavier than anything I've ever lifted.  No reason to push.  I was in uncharted waters.  best to right the ship and sail home triumphantly.

I play poker a lot and there's a term for those nights when you just can't lose.  It used to be that you "owned".  Nowadays people say that you PWNed (pronounced "poned").  I played heads up against the back squat and I PWNed.  I look forward to cashing in my winnings in the weeks to come. :)

Dude...Bro...What do you bench?

Today was the first time I've bench-pressed since I was 16.  I saw it come up on the WOD and I had to laugh.  I was loving the scheme of the WOD, even though it didn't quite turn out as RX'ed:

Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps

Because of limited hardware Sara decided that we should scrap the AMRAP and do seven rounds, not for time.  I was fine with that because I was much more into getting myself set on the back squats instead of rushing my way through them to try and get as many rounds as possible.  I settled on starting out at 135 on the bench and 185 on the back squat.  Since my quads were burning from yesterday's sprints I decided to low-bar the back squats, which uses glutes and hamstrings far more than quads.  This is what ultimately saved me.  If we had to high-bar like last week's back squat WOD I would have been in some serious trouble.

Here's what ended up happening:

Warmup: 25 pullups - 40 kettle bell swings (light - 16kg) - 3 tuck "L" hangs

Back Squats (5 reps)
185 (2 rounds)
205 (3 rounds)
225 (2 rounds)

Bench Press (3 reps)
135 (1 round)
155 (6 rounds)

I'm excited for the next skill day that focuses on the back squat.  I really feel like by the time we work on 1-rep max loads I'll be able to push into 300+ without a problem...I guess we'll wait and see, and depending on the day I might not be in a space to come close to that, but I'll definitely try.

The bench press sets were fine...pretty uneventful.  Knowing how infrequently this exercise comes up in WODs it was more of an experiment than anything.  I could have gone higher than 155 but I felt no reason to push it.

Fun WOD...more tomorrow!

16 Minutes of Glory

What an AMAZING feeling putting up a sub-20-minute time for a WOD where I RX'ed the weight (i.e. lifted using the prescribed men's weight...no scaling, for the lift anyway). I've never done it before, but I'm starting to feel like I'm going to start doing so more regularly. I think my consistency is really paying off in droves, and I'm confident in my ability to lift heavy with good form (in most cases...at least for the first 5 reps or so ;).

Warmup: 20 pullups, 30 kettlebell swings

WOD - Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yards

Sara went through the class one by one and asked what weight people maxed on their last back squat. I reminded her that she basically laughed at me after I put up 245 x3 and she felt like it looked like a warmup set. So she said to go for 135 and I was quick to get set up. We also discussed the handstand walk, which obviously I had to scale (seems most people do).  So we tried a "wall walk" where I started in pushup position with my feet against a pole, and I tried to walk backwards until I was flush with the pole, but I lost it each time I tried.  So she said since I've been dying to do handstand pushups in a WOD, she prescribed 7 of them per round after each set of back squats.

Something interesting about the back squats was that Sara prescribed a high-bar back squat.  This confused me because last week we went over how crucial the low-bar position was to back squatting, to emphasize the use of the posterior chain vs the quads.  She said high bar back squats might as well be front squats, as they use the same muscles.  But apparently because of the volume of back squats she still maintained it was best to do high-bar, as she said low-bar would shred our shoulders, which would destroy our ability to do the other parts of the WOD.  I was nobody to argue, as I needed every edge I could get to make this one happen.

3...2...1...Go!  I did the first set of back squats unbroken, and had little trouble doing the handstand pushups, especially because I placed three abmats on the floor under where my head comes down to minimize the depth (I'm still very green on this exercise and there's no reason to push it yet).  Each back squat set after that was broken up into mini-rounds of 10.  I did the last one as 11 & 9, a tip I picked up from one of the regulars, and what a difference it made in getting the second part of the set done.  I'll remember that for future WODs...something happens psychologically that gets you through the remaining reps so much quicker when you have a single digit of reps left...Before I knew it I was done.

WOD Time - 16:00

I turned around and two people weren't done yet.  I was so psyched to encourage other people for a change.  Sara made sure I absorbed the moment. "You did 100 back squats and 35 handstand pushups in 16 minutes...SIXTEEN MINUTES".  I froze as I contemplated what a milestone this was.  I'm really feeling like this past week has been a massive breakthrough for my fitness.  I'm wearing smaller pants yet again, I owned the back squats last Friday and today, did the unbroken runs on Tuesday...what an incredibly productive week!

I look forward to rest and stretching galore this weekend.  Other than that, you may see some diet-related posts.  Otherwise, see you after the next WOD 8-).

Peace...

Heavy Lifting on a Mellow Friday

Sara asked me in front of the class today where you place the bar to get it into the low-bar position. I said "keep placing it lower until your shoulders are writhing in pain, then go lower".  I had such a tough time with my shoulders the last time I back-squatted that I didn't even get close on the weight I was capable of squatting.  But every lifting experience is a learning experience, and I went into today with an open mind, hopeful that I could move past the pain and really get into some heavy lifting.

Chris and Lucio, regulars from my class, were super-helpful in getting me comfortable with my form.  We started off light and built up to some decent weight once we all felt warmed up.  Seems thanks to the strength and flexibility in my posterior chain I was in store for a nice surprise as far as the loads were concerned.

WOD
Back Squat
3-3-3-3-3

Warmup - Sets of 5:
95 – 135 – 155

WOD: Sets of 3
165 – 185 – 205 – 225 – 245 (new PR!)

Sara laughed at me and said my last set at 245 looked like a warmup.  Seems consensus was that I could easily have squatted 300.  But I'll take the new PR, and now I know what I'm shooting for next time.

I'm psyched that my shoulders weren't botherihng me this time.  I felt great, and all the feedback was positive. Solid WOD!

Getting Bitch-Slapped by the Back Squat

Yuk...seems my shoulders had a different idea of what was going to happen today.  I need to really work on getting comfortable in the low-bar position...had no idea how painful it would be for my shoulders.

Today was another skill day, focused specifically on the back squat:

back squat 5-5-5-5-5

The weight wasn't an issue, but my form sucked just enough to hold me back on this one...

95 - 135 - 155 - 175 - 175

We warmed up with some great stretches, and Sara introduced me to the "death stretch" for my quads, which is pretty damn amazing..definitely going to incorporate that one into my morning routine...made me realize I rarely stretch my quads at all...not good for the amount I pound them on a daily basis (even without Crossfit in the equation).

I think it's best to throw some low-bar warmups into my morning routine before class.  I really need to get my shoulders into a comfortable spot so I can focus more on weight and form next time and less on how much my shoulders are holding me back.  It probably didn't help much that we had Shoulder Presses on Monday, then Shoulder Press, Push Press, and Push Jerk on Wednesday...

Either way a not-so-gentle reminder that I have a long way to go here...but I'm feeling great after four days at Crossfit this week.

Rawk!

"Thompson"

Today we did "Thompson", named after David Thompson, a special forces officer killed in Afghanistan back in January.  It was a cool and challenging WOD, and I was happy to give this one my all in officer Thompson's memory, and in the general spirit of getting after it.

10 rounds for time of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters

I scaled the rope climb by grabbing two rings (pushed together in the center) above my head, then jumping up touching alternate shoulders each rep (x15).  Man that farmer carry can be a serious bitch at the end of three rounds. I'm most comfortable with any kind of squat, so while doing 29 reps of back squats was no joke, I was able to get through those OK.

I don't currently have notes on the exact number of rounds I did, but I remember it being in the 3-4 range.  I hope to find the paper I wrote these on sometime soon.  For now the best I can remember is that I was toast at the end of my last farmer carry, and it would have been dangerous to continue...