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Tuesday 180821 Back Squat 5×3

Remember when you were new to CrossFit and didn’t yet “get” what the heavy days were about?  For those of you who “get it”  start getting excited for today’s lifting session.  For those of you who aren’t all on board just yet (regardless of how long you have been doing CrossFit), – here are a few reasons why we come to love and understand heavy lifting:

  • causes important adaptations in motor control and functioning that are essential in movements in other sports, outdoor activities and life in general
  • creates absolute improvement in “core”- progressing heavier and heavier taxes the midline stability- making it stronger and more stable at work and rest
  • it is GOOD for the back and knees- it strengths and protects against pain, injury and inflexibility- some people call it “pre”-habilitation, it can also cure problems
  • helps increase range of motion and increase
  • works large, multi-joint body parts
  • develops confidence as you gain the ability to do something you haven’t done before
  • Your overall general fitness RELIES on lifting heavy- if you are not increasing your heavy lifts, you are NOT getting more physically fit

Finally, some of you are not as ready or prepared to lift heavy- no problem!: as always we will help you get what you need- more mechanics work, lots of feedback on movement and appropriate increase in weight as you move through the sets.   As well as assistance on how to do this right and how to help you progress manageably. (Repost from a 5×3 back squat day on Dec 02, 2013!)

The reliable 6am squad is always UP for a good time (30″ on this particular day!)

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Back squat
3-3-3-3-3 volume set
Post load and number of 3 rep sets at that load

Tuesday 5pm Open Training Hour

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