Youth Fitness Ride
Oct 18th, 2008
Warm up:
100 Jump Rope (work on footwork)
10 GHD Back Extensions
10 KTE (really try to get to elbows)
10 Deep Knee Bends to a Tuck Jump
(2 Rounds)
WOD:
Low Bar Back Squat
Low Bar Back Squat
7-5-5-5-3-3-3-1-1-1
- Shoulder or slightly width Stance
- Bar rests on spine of scapula
- Chest must be elevated and "up"
- Shove rear end back, chest up, and push knees out
- Weight is on "mid-foot"
- Hip crease must drop below knee level
8 comments:
Got up to 125 pounds and had to go teach a spin. Probably could not have done too much more with proper form though.
Did 175 with good form, did 195 but not deep enough squats. Thanks Doug for the great coaching and not letting me get away with the bad form. I have to unlearn the bad habits I developed doing machine squats.
maxed out at 165 and felt pretty good about that. Good class today, lots of enthusiasm and great encouragements.
i did a wod from last week by myself. squat, run, squat row and more of the same. my time was horrible, it was very hard to get motivated without everyone else there. but i figured a slow workout is better than no workout.
Excellent form and weight today. I was very pleased to see everyone working so hard on form with a 1 RM (repetition maximum) looming in at the end of the WOD.
It seems like we set some PR's with quite a few folks with much improved form!!! So...something is working. Great job guys. Excellent efforts.
Please plan on attending this weekend's Saturday class where you will see this exercise again. I am currently planning the "CF Total" for our Sat WOD. In this benchmark WOD - three exercises are performed, similiar to a Powerlifting meet - to guage your strength. We differ from powerlifting, in that we use the: 1) Shoulder Press, 2) the Deadlift, and 3) the Squat, to determine your total. All 3 maximal lifts are added together to determine your total level of fitness or in this case; strength.
This total is compared every 4-6 months, much in the same way we compare our Helen, Fran, Diane, 5k running, and rowing times. Improvement is the name of the game.
135lbs! Fun workout but I feel it in my thighs this morning!
Max Weight - 135lbs. Thanks for the push Pam.
Kudos to go Barry!! Way to go!!
180 felt good. it was a great class and fun to have so much energy in the room.
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