Back squat 3-3-3-3-3

followed by three rounds for time of:
25 Kettlebell swings (53 lb./35 lb.)
15 Toes to bar

Post back squat and metcon time to comments.

Back squat technique:
Watch the two videos below. Both athletes have solid technique, and there are three things to watch for to make your lifts today safe:

1. Drive up out of the squat using your legs, not your back and hips. In Rob Orlando’s video, he does overhead squats, front squats and back squats. On every single lift, when he gets to the bottom of the squat, he uses the bounce at the bottom of the squat to drive up, and he lifts with his legs. His back, hips and legs all rise together.

A common fault is to lift the hips first, like this guy*. (*NOTE: I do not want to take anything away from any of the athletes in the videos where I show you what not to do. Heavy back squats are tough no matter what, and my goal is to keep you safe :).)

Now watch Rob O. lift again. Yes, he is ridiculously strong, but understand, the ONLY way he is able to back squat 485 pounds is by using his legs and solid technique.

2. When you drive up out of the bottom of the squat, force your knees out. Watch Andy Petranek from CrossFit LA. Pay particular attention to the last angle (from behind) and watch his knees. As he goes down into the squat, his knees drive out, and as he drives back up, his knees follow the same path back up. In other words, his knees don’t cave in.

By keeping his knees out, he can better drive up using his legs, keeping his chest up and protecting his lower back!

Here is another squat, * and this time, watch this guy’s knees – see how they cave in when he’s coming up out of the squat? That’s a common fault, and one that is easily fixed. As you drive up, force your knees OUT.

3. Use the bounce at the bottom. The bounce makes every squat so much easier! Sage Burgener explains it best here.


1 Ingredient, 3 Recipes!

I saw a book this week called “1 Ingredient, 4 Ways”. The book features four different recipes that include the same ingredient. My first thought was, “That’d be awesome if it was Paleo!!”

So, here we go…one ingredient, three recipes. Why only three? First, I don’t want to be accused of copying that cookbook! Second, breakfast, lunch and dinner add up to three recipes!! And third, good things come in sets of three….

I posted on the CrossFit Seven Facebook page which ingredient we should start with. Thank you Lynn V. for suggesting bacon, also known as meat candy.

1 Ingredient (BACON), 3 Recipes:

Bacon and Egg Cupcakes


Bacon Wrapped Stuffed Chicken, CrossFit Santa Cruz Central, Eat This!


Blackened Salmon with Tomato Gravy Health-bent.com

Extra Credit! Dessert:

Paleo Chocolate Bacon Bites,Civilized Caveman Cooking

From the not quite Paleo department:

Bacon Wrapped Jalapeno Chicken Bites, Salad-in-a-jar.com (The cream cheese makes these not Paleo; you could eliminate that ingredient and be right back in Paleo camp.)

What one ingredient would you like three recipes for next week? Post thoughts to comments.

Wednesday WOD, June 15, 2011

12 thoughts on “Wednesday WOD, June 15, 2011

  • June 15, 2011 at 8:03 am

    9:30 – subbed 25 sit-ups for toe-to-bars

  • June 15, 2011 at 9:12 am

    105-125-135-145-155 back squats

  • June 15, 2011 at 9:52 am

    Aspen cf today:
    They love rowing here for the warm up
    Pre: tabata wallballs – low round 8
    WOD: AMRAP 18 mins:
    5 ring dips (used a red band)
    7 KB swings 1.5 pood
    9 box jumps

    Did 13.5 rds and 5 dips
    Post: tabata sit ups – low round 13

  • June 15, 2011 at 10:20 am

    225 / 8:16 Have fun gripping the bar on toes to bar…. I think I need skin grafts on my hands after my first week of

  • June 15, 2011 at 12:25 pm


    4.08 good work out.

  • June 15, 2011 at 1:57 pm

    185-205-225-245-255, never done a 3 rep max on squat and should have gone heavier.

    10:24 – toes (and a few shins as well) to bar first round, toes to bar half on the 2nd round then went to abmat for remainder.

  • June 15, 2011 at 3:09 pm

    230# back squat

    14:41 w 60# kb – last in the class

  • June 15, 2011 at 3:35 pm

    255# back squat (failed)

    10:05 with 2 Poods – Ripped on bar

  • June 15, 2011 at 5:50 pm


    9:57 — grip failed me again, ripped on last round

  • June 15, 2011 at 5:58 pm

    185-195-205-215-225 fail
    8:40 44 lb kettlebell and toes to bar

  • June 15, 2011 at 7:00 pm

    Karli and I both ripped. Neither of us had time to finish the back squats before the WOD started.

Comments are closed.