Tuesday, May 29, 2012

Max back squat and grownup push ups

Periodically our workouts are designed to test our limits in one particular movement.  One this day, we were focusing on back squats.  The workout is to work up to a weight at which you fail and then work backward from there to find your maximum possible weight.  And the only trick is you have to do this in a total of 7 reps.  You see a workout like this on the board and you wonder how on earth it will take up a sufficient amount of time in the hour.  The answer: I actually stayed late.

Part of the time was the difficulty of barbell math (ok, so the bar plus 25 plus 25 plus...how do I get to 125 again?) and swapping things out from my partner to me.  But part of it was truly that this took some serious time.

I took this warm up very seriously because I assumed the work out was going to be quick.  So I chose this day to switch from my girly push up crutch to grown up push ups.  I also did not take breaks during the warm up (which I will admit I often do.  Especially when burpees are involved).  I treated it like its own WOD and I enjoyed it.

5/16/12 WOD #50

  • Warm up: 800 m run
                    4 rounds of Cindy: 5 pull ups (2 red bands)
                                                 10 push ups (not girly anymore!)
                                                 15 squats
  • WOD: 1*1*1*1*1*1*1
Each F stands for failure- I was unable to reach depth and drive back up at that weight.  Although if you look at my results I failed and redeemed myself twice.  Unfortunately it was all about form for me.  I used to think I was good at squats.  But since I bottomed out so much, now I am reworking my squat form and it is killing me a little bit.  Now I am not reaching depth, rocking forward to my toes, leaning forward...No good. Just no good.  So I am working now on my air squats to make sure my form is good and then apply it to the darn overhead squats and back squats etc etc.

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