CrossFit Paul

Jack led today’s session, and the focus was on the back squat, specifically week 3 of Wendler 5-3-1. I claimed a rack, determined weight to lift, and quietly said to Nick, “You’re lifting with me.” Here’s why: last week he and I teamed for the WOD consisting of 30 bodyweight back squats and 500m row. Nick had casually mentioned that he had never completed a back squat, but, since he was skilled with the overhead squat, he was confident that he could complete all reps. I should have encouraged him to NOT lift bodyweight, as he struggled mightily during last 15 or so reps, and his form was not good. This is not meant to be a disparaging comment toward Nick, as he’s a very nice young man, and is always eager to learn. “Nick,” I said, “I’m not the person to go for direction regarding how to snatch or clean and jerk. I can, however, provide direction on the press, dead-lift, bench press, and back squat.” I enjoy coaching, and am always looking for opportunities to do so. (It is, after all, what I do for a living…) I made sure that I confirmed with Jack any and all guidance I provided to Nick. I was pleased that Jack and I agreed. For example, instructing Nick to keep a neutral neck, track knees over toes, drive with heels, etc. Yay, me!
 
Back squat
5 reps @ 40%, 65 lb
5 @ 50, 95
3 @ 60, 110
5 @ 75, 140
3 @ 85, 160
Max reps @ 95, 175, 6 reps completed
 
I asked Jack to observe last set, and he was kind enough to do so. He reminded me to keep my weight in my heels. I asked him afterwards if I had squatted deeply enough, and he said “Yes.”
 
Metcon
4 rounds for time
“Waiter’s” walk holding 50 lb sand bag overhead
35 squats holding 50 lb sand bag
 
There was quite a bit of discussion concerning what bags weighed 30 and 50 lb, as it appeared that NO bags weighed 50 lb. I placed 2, 10 lb sand bags in a sack along with 30 lb (or at least I thought it was 30 lb), and asked Jack for guidance regarding how to carry the bag overhead. Jack suggested holding straps at the ends of bag. This became an exercise in futility, as the 2, 10 lb bags kept shifting. It also became a matter of grip strength, as it was very challenging to hold the ends of the bag. Ugh. Can you tell that I did not like this metcon? I became so frustrated that I ended up just resting the sandbag on the top of my head during half of the 3rd and all of the last 200m walk. After completing back squats earlier, completing an additional 140 squats holding a 50 lb sandbag on my shoulders was just plain misery. I was able to complete as many as 25 unbroken—and that was during the last rep, when I wanted to at least finish under 10 minutes. I finished in 9:57, but I’m not going to call it Rx, as I didn’t hold the bag above my head with locked arms.
 
[Insert comments regarding inconsistency of weights of sandbags, i.e., some 50 lb bags were lighter than others.]
 

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