WHITEBOARD – 10 October 2011
Workload:
Back Squat
5 Rep Max for the day
*2 sets of 5 at 85% max to finish.
Then:
For time:
500m Row
10 Double Unders
350m Row
30 Double Unders
200m Row
50 Double Unders
Notes: Have fun. Take a look at your squats. Do you have a rounded spine in any moment of your lift? The goal is to have your torso completed stay completely straight through the whole duration. If you have flexion you either have missing mobility in the ankles or hips, or you are week in your abs or low back. If you have flexion take a video and post it up for advice.
Example of some very good olympic style squatting:
Beyul Training 
It may just be a Potomac CrossFit thing, but low-bar back squat was the norm at my old box, unless told otherwise: http://vimeo.com/19154830
Looks like the dude in your video is doing a high-bar, is that what you’re looking for today?
Play around with both and do whatever feels better to you. Most people can do heavier loads with a low bar back squat but a high bar transfers over to the Olympic lifts more.
If your goal is to be better at the lifts then do high bar, if not low bar is fine. Just make sure either bar position that the back does not flex.
Beyultraining.com
Mondays are good to The Champ!
5RM Back Squat @ 255 (on lifting platform, which must make a difference since my 3RM last week was 255)
wod 5:43
OM 2 K 0
230#
6:16
0-2 Start
never mind, those were front squats last week.
No squats today. Did a 49 minute 5 mile run on Sunday.
8:20 on the WOD
255
5:43
OM 2 K 0
245#
6:12
WOD 15:15
Plus one F word and throwing of the rope in disgust