Squats and Sandbags
today, we're doing the squat on the right
Today’s strength movement is the Low Bar Back Squat. Nothing fancy here – the lower position of the bar allows us to get more posterior chain engagement (utilizing our glutes and hamstrings more) than we would get from a high bar back squat because it relies more on hip flexion than knee flexion. Stronger hamstrings = better running (hey, it’s almost like we planned this stuff…)
Today’s WOD is a lot about bracing and balance. Pistols are notorious for testing balance and leg mobility. The sandbag drags will need proper bracing as well. As we get to the sandbag sprint, the goal is to move consistently with great form. This will be a challenge with the sandbag on our shoulder. Face this challenge head on – brace yourself with good posture and keep that posture for the entire run. If you can run with good form with an unbalanced weight on your shoulders, think of how much easier it will be to run with good form without the unbalanced weight.
STRENGTH:
Low Bar Back Squat
3-3-3-3-3
WOD:
5 Rounds
8 Pistols
50′ Sandbag Drag (between legs)
200m Sandbag Sprint
LBBS: 105# I felt super capable on this one, and could have gone much higher, I think. A bit too timid adding plates to start and then ran out of time.
WOD: 11:10 with 20″ box sits rather than pistols, 30# bag. Gosh, I think I am even farther from doing a pistol than when I started! Time slightly influenced by the fact my foot got caught in a loop on the bag and I took a splat mid-WOD.
LBBS: 155# PR
WOD: 11:42 (Green Band/Argo box, 15# SB) thanks Niki for paying attention
Light on sandbag due to sprints, calves didn’t tighten until last rd so that’s progress.
If you watch Grey Anatomy’s, Arizona speaks about “the Joy” so CFSV equivalent would be when a person lifts more than they thought possible. Definitely had some today.
Good times 6:30, good times.
LBBS: 205# PR
WOD: 10:13 w/ 30lb SB
Felt like my pistols were reasonably ok. Got some knee tweaking in the second round until I slowed down and concentrated on form. Duh, Ben…
LBBS hurt my meaty shelf!
Got a little freaked out when I started to get heaver but managed to get 165# for 3. I’ve somehow managed to avoid LBBS for the past year or so.
WOD: 11:35 with a green band and 45# sandbag. That got heavy!
LBBS: 245#
WOD: 10:14, sub 1.5pd kb swings for pistols, 30# sand bag. Should have done 2 pd.
LBBS: 145, with a little help from Nick my confidence improved a bit with this movement. I can definitely handle more weight.
WOD: 11:23, red band for pistols (getting better with these), and 15lb sandbag
#205, 8:27 #45 sand bag
LBBS: 155# went up to 165# for last round and hit that for 1 rep which was a PR
WOD: 9:35 15# sand bag