Aldred - 28 August 2009 07:44 AM

Question:  I recorded myself squatting today and I appear to have a bit of a “butt wink” when I drop below parallel.  Any ideas on how to correct that?

Three suggestions ranging from most to least important:

1) Stabilize the midline like a mutha*****.

Seriously, keeping your core stable and tight down and up helps a lot.  Sometimes folks forget what with all the shoulder shruggin’ and the quad burnin, so they go soft in the middle for some reason.  Squashy middle means bad lift people . ..

2)  Stretch those hammies:  Bend over, bend at the knees, grab your feet, hike your rear in the air till you feel that nice pull in the MIDDLE of your hamstrings.  Do this 3-4 times, 3-4 times a day for the rest of your life . ..

3) Practice.  Practice practice.  When you’re air squatting for time concentrate on form first.  You should be able to get this right even when tired. 

HONORABLE MENTION:

4) Oly Lifting Shoes.  They put a teensy lift behind the heel and that helps somewhat.  You don’t need them however for most things.  In fact, you’re not going to have them on likely when you need to lift something in real life.  And you’d better be working that other stuff even IF you get these.

Overhead squats
3-3-3-3-3

Warmed up with some squats and leg swings

Then overhead squat 5 x 45lb, 3 x 65lb
then working sets:
85lb-95lb-115lb-135lb PR!-145lb PR!

Last PR on 3 rep sets was 115lb in January.  Up 30 pounds and felt really good even though this is my 5th workout this week.  I will take off this weekend though to make sure my body is fully rested for next week.

Cooled down with 2 sets of 20 of GHD situps and hip extensions, alternating sets, no rest between.

630am Crossfit @ Brand X

Buy in
Power Cleans

wod
6 min Cindy
2 min rest
4 min Cindy
1 min rest
2 min Cindy

Cash out
Lever practice

Friday, August 28th - Overhead Squats

Cash-in
Samson Stretch x 9
Good Mornings x 45
OHS x 45
Pull-ups x 30
ring-dips x 45
sit-ups x 45

WOD as Rx’ed
45#x3
65#x3
75#x3
95#x3
115#x3 (PR)

Cash-out
HSPU’s off wall, x 15 (work in progress)

Overhead Squat 3-3-3-3-3 reps

45-45-55-55-65(2)

082709

Jackie

1K row
50 thruster 45#
30 Pull Ups

10:09

Death by Pullups.  Lasted to 10+1. Tried to do more, but was burned out.

Overhead Squat 3-3-3-3-3 reps

First time with this workout.  45-65-85-95-115 (1 rep then failed on #2). 

This exercise is tougher than it looks!  It is the balance of the bar more than the weight.

Overhead Squat:
3-3-3-3-3

3-3-3-3-1-3
65-85-105-125-125(f)-105

Cash Out:
Slow jog for 1.25 miles

Overhead Squat

These are my nemesis, and always remind me how weak I am. It gets me right in the bottom of my back, not a good result.
Light weight so subbed

5-5-5-5-5 at 12.5 kg

WU:
3x Samson
3x10 OHS w/bar
3x25 incline su
3x15 back ext.
3x10 pullup
3x10 dip

OHS 3-3-3-3-3

65-90 (not pretty)-75-90 (better)-90 (best set)

Had trouble with getting down to acute angle with heavier weight—descent was pretty herky-jerky. Backed the weight down and was able to work my way back up. This was my first time doing OHS with more than the bar, and, while the weight was lighter than I think I can do, I really enjoyed the last set and can’t wait to get another crack at it.

OHS 3-3-3-3-3 45# all sets Humble pie for sure…saw this WOD and thought it was going to be an easy one even though it was my first OHS w weight. Thought I’d start with an empty bar and move up 5-10# per set. Actual workout went something like this
45# horrible form
45# butt ugly form
45# ugly form
45# really poor form
45# poor form
After 5 sets and only improving from horrible to poor I walked away in frustration for an hour, then came back and did another 5 sets at 45#. I kept improving on sets 6 to 10 and on the 10th set finally strung together 3 OHS with decent form. Got a bit better when I widened both my stance and grip. Core, balance, technique, you need to have them all for this one. Wow. Just callin’ it an ugly day…Then again since I hadn’t done these before I guess 45# is a PR!

WU 2 rds of 10 OHS, 15 abmats, 10 BE, practice kipping pullups, 1 seated muscle up followed by two ring dips

First day back after the rest week and of course coach schedules 5x3 of my ultimate goat - the overhead squat.

Warmed up with a 500m row: 1:40.2 (PR by 2s)

Overhead Squat 3-3-3-3-3 reps

45x5,65x5
75x3,85x3,95x3,105x1f,105f

Did some burpees for cash out.

Problem is all in the shoulders trying to keep that weight stable overhead.  I lost 105 on the way down for the 2nd rep and thought surely I could get it the next set, but I was wrong.  Still, 95x3 is sort of a PR..I’ve never done 5x3 for OHS before, but I’ve done 85#x5, so it’s sort of a PR.  Off to CF East Sac tomorrow.

This is way better than planting trees.

@ DCCF

Clean & Jerk: 2-2-2-2
185-190-195-200X

Overhead Squat:  1-1-1-1-1
95-115-135-155PR-165X

Disappointed in my clean and jerk.  I was lunging foward on my split.  So before every rep on overhead squat, I split jerked the weight overhead, just to get some extra practice in with lighter weight.

My Battalion ran what they claimed was 4.2 miles this morning. I think it was more like 3ish. Plus, only about a 10 minute pace. Well, I was tired going into this workout regardless…

Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

7 rounds plus 5 thrusters. Whooped me!