Squat It Your Way

Thursday we’re looking for a one rep max back squat, but the style of back squat used is up to you.  There’s more than one way to go about many of the lifts we practice in CrossFit.  For example, the Olympic lifts can be executed from multiple starting positions, with several options for receiving positions.  We want to try all of them, and get an idea of the weight we can handle in each, but if you’re looking for an absolute max for a particular lift you would use the method you’re most confident in.

Tomorrow you’ll be able to choose to use either a high or low bar technique.  Obviously if you don’t have a great deal of experience with one or the other, and aren’t quite comfortable with it, you won’t get the full benefit and maximize the potential of that style.  Good news, whatever you do, tomorrow is only a test of what you can lift now.  It’s a starting point.  See what you can do, and whether it’s supplemental work, or learning a new technique, figure out what needs to be done to get more next time.

February 2, 2011

Strength: Back Squat 5-5-3-3-1-1-1


Paleo meal delivery is now available at CrossFit Fenway from Paleo Comfort Cuisine.  Place orders by 9 PM on Sunday for Monday delivery at 5 PM, or by 9 PM Wednesday for 5 PM delivery on Thursday.  These tasty, prepared meals eliminate any excuses between you and clean eating.

  20 comments for “Squat It Your Way

  1. Jen K
    February 3, 2011 at 7:48 am

    HBBS: 82kg, new PR!
    Burpees: 76 and surprisingly fun. What?

  2. Justin S.
    February 3, 2011 at 8:19 am

    Surprised we were open this morning, it was pretty windy…

    LBBS: 160kg PR
    WOD: 93 burpees, too much pacing it should have been at least 100

    • Shruj
      February 3, 2011 at 10:44 am

      LOL…and great job on the burpees

    • Sam
      February 5, 2011 at 4:33 pm


  3. Nathan
    February 3, 2011 at 9:59 am

    LBBS: 125kg (failed at 135kg, previous PR)
    WOD: 76 burpees

    My first CrossFit WOD, one year ago today, was 50 burpees for time. There’s something very appropriate to CrossFit about coming full-circle on burpees. Thanks Fenway coaches for helping me achieve results I would not have imagined a year ago, and for coaching me through some frustrating times. CFFers, it has been an honor to train and compete side by side with you this past year. I consider myself very fortunate to be a part of this exceptional community.

    Special thanks to my friend Anna, without whom I never would have found CrossFit.

    • Scott R
      February 3, 2011 at 3:32 pm

      Just curious Nathan – how long did it take you to do 50 burpees in your first WOD?

      Happy anniversary!

      • Nathan
        February 3, 2011 at 4:26 pm

        Thanks. I actually don’t know my time from a year ago – I didn’t learn the importance of journaling until day 2. It wouldn’t be an apples to apples comparison anyway, since the original WOD had us jumping to reach a target 1-2 feet above our outstretched reach overhead.

        Fun fact though: my first strength training at Fenway featured a 1RM deadlift at 110kg. Comparing that to my 188.6kg 1RM deadlift from 1/9/11, I’m pretty happy with the progress.

  4. Shruj
    February 3, 2011 at 10:47 am

    LBBS: 130kg (pr)
    WOD: 66 burpees

    Thanks to Aaron for some great tips today; still have to work on my conditioning but I can’t imagine doing 66 burpees a year ago.

    Nate, I agree with you completely; the coaches and the programming make CFF awesome but it is the community as a whole that keeps me coming back for more!

  5. Yosh
    February 3, 2011 at 1:19 pm

    Nice work with all the heavy squats, guys! Solid PR’s!

  6. kevin
    February 3, 2011 at 2:34 pm

    LBBS: 100 kg (a PR for me)
    WOD: 71 burpees (I was shooting for 60ish, so very surprising in a good way).

  7. Dan P.
    February 3, 2011 at 2:46 pm

    LBBS: 115kg
    No burpees for me still, so subbed 24″ box jumps with 40# weight vest.
    WOD: 56

  8. Neal
    February 3, 2011 at 3:08 pm

    LBBS: 75 kg (PR)
    WOD: 75 buprees. Went way to fast out of the gun since the clock wasn’t working. Still managed to hit my goal but probably could have done more if I was able to pace myself better.

    In an unrelated note the picture today is awesome…if I do say so myself.

  9. Scott R
    February 3, 2011 at 3:35 pm

    HBBS: 115kg (PR) – couldn’t get 120kg up….
    WOD: 62 burpees.

    Personally, I’m not a huge fan of 1 movement WODs, but this was sortof fun. Looking forward to doing this again just to see how I improve.

  10. Yosh
    February 3, 2011 at 6:36 pm

    WOD: 101 burpees
    BS: fuck me

  11. mo
    February 3, 2011 at 6:57 pm

    90 kg HBBS- pr for me

    81 burpees!~ fun challange

  12. mo
    February 3, 2011 at 6:57 pm


  13. David
    February 3, 2011 at 7:02 pm

    Travel WOD at home, got 70 burpees.
    Also did another 5 min AMRAP = 140 air squats.

  14. Julie D
    February 3, 2011 at 8:18 pm

    Nice work on all the PRs everyone!

    AMRAP 5
    10 push-ups, 10 sit-ups

    5 rounds + 13. Push-ups were Ugly at the end.

  15. Brian K
    February 3, 2011 at 8:32 pm

    BS: 127.5kg. Wanted 130 but we had some miscommunication on loading the bar.
    WOD: 75

  16. Cal
    February 3, 2011 at 9:36 pm

    HBBS: 65kg which is a PR, i haven’t done a 1RM for a long time.

    WOD: 83

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