"Does It Hurt Yet" WOD

Strength

500m row x 3

Mobility

Kipping Pullups

WOD

3 Rounds for Time

5 reps Thrusters @155/115lbs

15 Chest to Bar Pullups

5 Power Clean and Jerks @155/115lbs

15 Burpees Over Bar

Level 1 Cert WOD

3 rounds for Time

10 minute Time Cap

15 Thrusters @95/65lbs

12 Burpees

"MURPH" WOD

METCON

1 mile Run

100 Pullups

200 Pushups

300 Squats

1 mile Run

Post WOD

70 Pushups

65 Dips

70 Dumbbell Bicep Curls

80 sec Heavy Bag Punches

80 sec Wall Sit

"Tara" WOD

Warmup

Sprints

Jumping Jacks

Double Unders

METCON

3 rounds for time:

200m Farmer's Carry @45/35lbs

10 Burpee Broad Jumps

200m Farmer's Carry @45/35lbs

15 Jump Squats

200m Farmer's Carry @45/35lbs

20 Overhead Squats

Post WOD

65 Pushups

60 Dips

65 Dumbbell Curls

75 sec Heavy Bag Punches

75 sec Wall Sit

"The Ryan" WOD

Warmup

Sprints

Jumping Jacks

High Knees

METCON

Buy In: 800m Run

Up and Down the Ladder

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Dumbbell Squat Cleans

V-Ups

Hand Release Burpees

Buy Out: 800m Run

Post WOD

60 Pushups

55 Dips

60 Dumbbell Bicep Curls

70 sec Punches

70 sec Wall Sit 

 

Why I Can't Lift Below Parallel?-posted on www.silwarcrossfit.com

Why Can’t I squat Below Parallel?

Hate to break it to you folks… but there is not a lot of mystery surrounding this question.  Unless you have experienced some sort of debilitating injury, or have a prosthetic limb… you probably can’t squat below parallel because of one or more of the following reasons:

1.  You are weak Ouch, that one sounds a little harsh at first.  But before you get too defensive, hear me out.  To squat even your own body weight with proper mechanics requires some baseline level of strength.  If you are new to CrossFit you might not have that strength yet (we still love you).  If you are starting your crossfit journey in part because you’re overweight–squatting below parallel with proper mechanics can be challenging or legitimately impossible (especially if you are also weak).  If you can’t squat your own body weight, your air squat probably looks like some variation of the following:

Classic: above parallel, rounded back, and hunched shoulders

Flat backs, but above parallel with varying degrees of forward torso lean

He happens to be below parallel, but like the ladies above, too much forward torso lean

Above parallel with collapsed knees

Fear not!  There are solutions.  1) Get stronger by continuing to come to the gym and 2) eat clean.  In the mean time, how should you ‘scale’ your air squat if you aren’t strong enough to do one with proper mechanics?  First of all, talk to a coach to make sure that this is really why you struggle to squat properly.  Next, get set up with a pair of rings/a stationary object (we prefer rings).  The rings are meant to ASSIST you… i.e. they shouldn’t be supporting your entire body weight, only some of it.  Watch this video to get a good idea of how it works.  Remember that assistance for any movement should be temporary.  If you have to start out doing assisted squats, that’s 100% OK.  But your end goal should always be to do things without assistance.

2.  You are lazy and/or deluded Ouch… but that one was meant to be harsh.  If we are going to be honest with ourselves, we’d probably all agree that during some metcon or strength set, we missed depth on one or more reps.  But our goal is for this to be EXTREMELY rare.  Squatting is not easy, people.  If it were easy, everyone would do it and be strong and have nice butts.  I’m guessing you didn’t join a CrossFit gym because you thought it was going to be easy though.

If you have the strength and flexibility to squat below parallel, you damn well better do it 99.9% of the time.  We all know you can squat more weight above parallel, NOT IMPRESSIVE.  Take the time to develop strength as far below parallel as you can go with good mechanics and the benefits will be obvious.  Developing this strength is going to make you better at just about everything (running, jumping, kipping pullups, KB swings, push press, thrusters, wall ball…).

If you are deluded and think you squat below parallel but you actually don’t, hopefully a coach has keyed you in to that by now.  As a beginner, you have to gain an understanding of where your butt is in space.  We understand that this takes a little time.  You can always start out using a box/ball to squat to, to ensure proper depth… but eventually you shouldn’t need it on a regular basis.  If you use a med ball as a catapult, we will kick it out from under you and you will fall on your butt (not really, but come on… it’s not a spring board). It’s also your responsibility to be a good gym-goer and inform your fellow exercisers if they are missing depth on their squats.  If you care about your strength, you’d want someone to let you know, right?

And just remember, “every time you squat above parallel, Rip drowns a kitten in milk.”

3. You are inflexible Most of you at SilWar will develop the strength you need to squat and aren’t lazy/deluded.  Inflexibility is usually the biggest culprit in our gym.  It’s also the least fun to fix.  You are going to have to work just as hard as you do at your metcons to develop the mobility you need to squat below parallel.  If you are inflexible, you aren’t going to roll out of bed one morning and go, ‘holy shit! I can squat so deep my hamstrings are touching my ankles!’  Everyone can improve their flexibility but how often you DO mobility work will determine how quickly you see improvements in your squat.

So what’s the prescription?  To execute a mechanically sound squat below parallel you need to work on mobility in your hips (flexors, adductors, glute med/min), hamstrings, and ankles.  There are a whole lot of ways to stretch these bits of your body.  No one way is gospel.  JUST START MOBILIZING.  Do 10 minutes of mobility in the gym and try to stretch for just a minute or two a few times during your day.  Do it while you are watching the news.  Do it while you are waiting for your delicious steak to cook.  Just get it done.  My favorite hip opener?  Goblet squat prying stretch–2 minutes!

One last piece that’s important to mention is your back.  As noted above, you need your back to be in extension to effectively support a load in a back or front squat–especially your thoracic spine.  I do this almost every day before I train.  It only takes a couple minutes and I never regret doing it.

If you want to get beastly strong, you need to train through full range of motion.  If you want to train through full range of motion and you aren’t as flexible as you were when you were a1 year old… you need to do your mobility.  It takes some time, but do it often and the improvements will come!

4.  You don’t actually know how to squat  If for some reason you made your way in to our classes without taking foundations… you might not actually know how to squat.  This one is an easy fix… ASK US!  Whether your question seems basic or complex, don’t hesitate to bring it up to us.  Our job is to help you, so let us.

Keep up the good work,

Maggie

Now for some squatting awesomeness:

Unfortunately it’s impossible to squat like that without a sweet mustache

Run Day

Warmup

Jumping Jacks

Sprints

METCON

2 Mile Run

Post WOD

50 Pushups

45 Dips

50 Dumbbell Bicep Curls

60 sec Heavy Bag Punches

60 sec Wall Sit

Power Clean Challenge

Warmup

2000m Row

Double Unders

METCON

500 reps

Power Cleans @135/95lbs

Alternate WOD  "Barbara"

5 rounds for time, resting 3 minutes between rounds

20 Pullups

30 Pushups

40 Situps

50 Squats 

Post WOD

45 Pushups

40 Dips

45 Dumbbell Bicep Curls

55 sec Punches

55 sec Wall Sit

"Breath-Taker" WOD

Warmup

Double Unders

Squats

Jumping Jacks

METCON

4 rounds For Time:

10 reps Push Press @115/95lbs

Run 200m

10 reps Kettlebell Swings

Run 200m

10 Bent Over Rows @115/95lbs

Run 200m

Post WOD

40 Pushups

35 Dips

40 Dumbbell Bicep Curls @Start at low weight; each 10 reps increase weight

50 sec Heavy Bag Punches

50 sec Wall Sit

Vlog #1-500 rep Power Clean Challenge

Letting Beauty Speak Up Itself

"Spider Legs" WOD

Warmup

REPS 5,3,2,1,1

Heavy Front Squats

Double Unders

METCON

"Transition from exercise to exercise for 1st three exercises"

3 rounds For Time:

5 reps-Overhead Lunges @95/65lb Barbell

15 reps-Back Squats @95/65lbs

10 reps-Burpees over Bar

5 reps-Wall Climbs

15 reps-Grasshoppers

Post WOD

35 Pushups

30 Dips

35 Dumbbell Curls

45 sec Punches

45 sec Wall Sit

Bring Sally Up WOD with 135lb Squat

Miranda Oldroyd Fran/King Kong 2011 Arnold Classic

Camille LeBlanc Bazinet versus Miranda

Camille LeBlanc Bazinet versus Miranda

CrossFit - WOD 120803 Demo with Andrea Ager, Jackie Perez, Rita Benavide...

I'd like to try this WOD out, to bad I dont have access to a rope.

"Charles:Tiger Hunter" WOD

Warmup

Focused Stretching

Jumping Jacks

Double Unders

METCON

3 rounds For Time:

Run 200m

25 Situps

Run 200m

25 Burpees

Run 200m

15 Man Makers

Run 200m

15 Dive Bomber Pushups

Post WOD

30 Pushups

25 Dips

30 Dumbbeell Curls

40 sec Punches

40 sec Wall Sit

"T-Rex" WOD

Warmup

Double Unders

Man Makers

Jumping Jacks

METCON

3 rounds Fro Time:

400m Run

10 Thrusters @115/95lbs

400m Run

10 Push Press @115/95lbs

Post WOD

20 Pushups

15 Dips

20 Bicep Curls

30 sec Punches

30 sec Wall Sit

"Bo Knows Pain" WOD

Warmup

Snatches @95/65lbs

Sprints

Double Unders

METCON

**I realize the weight seems low but this is a progression month.  It will get heavier, but take the time to perfect form and technique.**

4 rounds

For Time:

5 Chest to Bar Pullups

5 Front Squats @135/115lbs

10 Wide Arm Pushups

5 Back Squats @135/115

10 Toes to Bar

Post WOD

15 Pushups

10 Dips

15 Bicep Curls

25 sec Punches

25 sec Wall Sit

"The Beginning" WOD

Warmup

Double Unders

Squat Thrusts

Jumping Pullups

METCON

"This month we will focus on improving upper body strength, whereas last month we focused on lower body.  Fitness is a progression, you must start at the beginning to make it to the end!  STAY FIT!!

For Time:

21-15-9

Deadlifts (start at 135, 155, 195lbs)

Dive Bomber Pushups

Bench Press @135/115lbs

Post WOD

"This month will be a 30 Day Upper Body Challenge for the Post WOD."

10 Pushups

5 Dips

10 Bicep Curls @35/25lbs

20 sec Heavy Bag or Air Punches

20 sec Wall Sit