Tuesday, November 9 'OSquat/FSquat/BSquat'

The squat is the grandaddy of all movements, one of the most functional we perform. We have been squatting all our lives, however, from the use of chairs, and through deconditioning, we lose the ability to squat effectively, butt to ground. Our spinal column is under stress when we sit in a chair. When we sit in improper positions, the spine is under even more stress. A good squat, combined with added flexibility is often the cure...

Overhead Squat 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1
              
                        OS    FS    BS
Alice Ann         65     80     100
LaRunda           X     80     100
Eric                 155   235    275
Dustin             165   235    275
David               X     155    155
Scott               115   185     X
Matt                 X     175    205
Tammy            65      X      135
Sharon             65    100    120
Emilee              75    105    120
Teresa              75    135    135
Casey              155   245    275
T                     130   185    225

Great squats everyone. Solid base from which to keep growing. The last time we squatted was October 8. We did the front squat. Everyone that rolled then increased load this session. The last time we saw back squats was May 24, and everyone increased from that session too. CrossFit works!

Super strong lifts Eric, Dustin, Teresa, and Madman... You are STRONG! The increases you all have made in work capacity, and overall strength is off the chart. Keep up the great work.

We take squatting at face value, very rarely seeing it as the full body potentiator that it is. It is complex and requires excellent motor skills as well as flexibility to be performed correctly under load. The front squat is most functional, the back squat most productive (for most people), and the overhead squat is perhaps one of the toughest movements we perform. The overhead squat indiscriminately exposes strength and flexibility faults. There is no room for error. The only way to perform it correctly is to be able to demonstrate a high level of both strength and flexibility.

When you are performing airsquats as part of a warm up, perform them perfectly. Focus on the cues you've heard, focus on everything that makes a good squat good. Don't just get to the next exercise. Take some time on your squats and get them perfect.

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