- February 7th, 2015
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To improve our strength we are beginning a Squat Cycle Program. It is a 4 week program leading up to a retest of your 1 rep max. Guess what, it starts Monday. We will program the squats once a week into our daily WODs. We understand peoples schedules may not allow you to attend every time we program the Squat WODs. If you are going to be participating in the Squat Cycle you MUST complete the squats within that week. This can be done during a normal group class in substitution for that days Strength/Skill portion or during down time at the gym. Speak with any of your coaches if scheduling is an issue. We look forward to seeing you all make progress in your strength, endurance, and overall health.
The Squat Cycle Program – since we all know our 1RM from completing the CrossFit Total we can now use this information to progress.
- Week 1 : 5 x 10 @ 70-75%
- Week 2 : 5 x 7 @ 75-80%
- Week 3 : 5 x 5 @ 80-85%
- Week 4 : 5 x 3 @ 85-90%
- Week 5 : Re test 1RM
In the words of CrossFit founder and CEO Greg Glassman.
“Regardless of what the problem is, the answer is to squat.”
“People who do not know how to squat do not have normal hip function, don’t have normal leg functional,” he says in this medley of clips paying homage to the movement. “They can’t jump, run, throw or punch correctly.”
As a fundamental movement, the squat is a building block to every other movement in CrossFit, says HQ trainer Pat Sherwood.
“Do this well and everything else you do will fall into place,” he explains. “Do this poorly and everything else is going to be a little challenging for you.”
Every part of the body must be engaged and tight in the squat, Sherwood notes.
“If you find yourself down in the bottom of the squat and you’re just kinda chillin’, you’re probably not squattin’ right,” he says.
For those feeling averse to the squat, Glassman has a simple question: “What is the preferred method for getting your ass off the toilet seat?”