November 14th, 2012

Did you have any trouble during the jump squat portion of yesterday’s WOD reaching the bottom of the squat/below parallel position once you got a little tired?  Or do you have trouble on a regular basis when performing squats, front squats, thrusters, cleans, overhead squats, etc. hitting a solid bottom position without either coming up on your toes, pointing your toes out wide or leaning super far forward to get your hips down to where they are close to below parallel?  What about when fatigued?  Like say after 100 jumping squats and 300 single jump rope skips (just for example)?

Sure strength and local muscular endurance factor into performing a solid ‘squat’, but there is another factor that is just as important if that not more so:

Flexibility

If you have not yet developed the flexibility in your ankles, hips, glutes and hamstrings to allow you to sit in the bottom position of a squat with relative ease, doing so once you get fatigued can be nearly impossible.  How to fix this?  One way is to spend some time each day in a full squat position. Kstar’s Mobility WOD website has great near daily mobility exercises that can help you too become a ‘supple leopard’, but his very first post was about this exercise.  He called it the ’10 minute squat test’ and it comes up frequently in his near daily posts along with the multitude of other mobility exercises that he demonstrates and recommends on his site. 

Kstar’s first post on the 10 minute squat test (and his very first post on the Mobility WOD website) can be found – here.  His current posts can be found here.

The 10 minute squat test consists of sitting in a full squat, glutes to ankles, for an accumulated 10 minutes.  Sound impossible?  In CrossFit, impossible is nothing!

Like anything we do in CrossFit, you can just scale the exercise down to the point where is it is challenge but doable for you.  Then you progressively work your way up to the fully Rx’d movement little-by-little.  Try at first working up to one or two minutes at a time in the full squat.  Once you can do that, do as many ‘sets’ of one to two minutes, spread out over 30 to 60 minutes, as it takes to accumulate 5 minutes total.  After you achieve that, work up to a full 10 minutes of accumulated time.  One way work on this is to sit in the full squat during commercials when you watch television.

The gold standard, which will take some time to reach, is a full 10 minutes sitting in a full squat without breaks. Not impossible, but it will take some dedicated work to reach. 

Kstar actually recommends sitting in the full squat for 5 to 10 minutes every day.  It may sound like a lot of extra work.  But you will be surprised after only a week or two of working on this by how much better you will feel when doing squats, or other movements that include a squat.  Give it a shot!

Workout of the Day

A. Take 20 minutes to work up to a 1 rep max for your deadlift. Push yourself to hit a new max, but fight the urge to sacrifice form for weight! Once you find your max, feel free to practice a few reps of HSPUs to ready your shoulders for part B in the remainder of the 20 minutes.

B. Complete as many rounds and reps as possible in 6 minutes of:

1 Deadlift with 275/185 lbs.
1 HSPU
2 Deadlifts with 275/185 lbs.
2 HSPUs
3 Deadlifts with 275/185 lbs.
3 HSPUs…………..(continue on adding a rep to each movement each successive round)

How to score:

Part  A:  250 lbs.

Part B: 3 rounds + 4 Deadlifts/2 HSPUs

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16 Responses

  1. FYI (darklifters) I’m out of town through Friday. See you Saturday, rarin’ to go.

  2. A: 385# – think I had some left in the tank but ran out of time

    B: 6 rounds + 7 DL – Rx DL and 2 abmats for the HSPU

  3. JV
    A. 445#
    B. 9 rounds + 4 DL rxd
    HSPU were hands on 35# bumpers with abmat in between. Kipped 5 total reps, the rest were strict.

    CV
    A. 275
    B. 9 rounds + 4 DL rxd
    HSPU were hands on 10# bumpers head to ground. No kipping.

  4. A. 420 lbs
    B. 7 rounds + 8 DL’s Rx’d.
    Hands on 25 lb plates with an abmat in between. No kipping.

  5. A. 202# = 22# PR
    B. 4 rounds + 1 DL rx’d (actually since I used 2 abmats for the HSPU’s maybe that’s not rx’d??)

  6. 217# = 17 PR for my dead lifts!
    part B – 6 rounds plus 3 box HSPU’S (rx’d weight, not hspu’s )
    way to go Maddie on your PR 🙂

  7. A. 405 lbs (5 lb PR!)
    B. 6 rounds + 2 HSPUs rx’d

  8. Annie, Thanks for letting me do yesterday’s WOD. My score doesn’t count this time but I got 512.

  9. Ok, I’ll say it, I would like to thank Jeff and Jay(CF All In), for that awesome wod yesterday! Since when did “Move well” mean walking down stairs sideways cuz your legs hurt so damn bad!?!?

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