Elements Class #3
CFWU x3
No real WOD-type workout today, instead we focused on the slow strength lifts: the back squat, overhead press, and deadlift. Spent more time on the squat than the other two, mostly getting people to get the feel of using a low rack on the back. The idea is to have the bar resting on the upper part of your biceps, across your delts and scapula. I'm pretty sure i've been putting it over my traps when I usually lift, so it was hard to get the feel of it at first. I think most people had problems getting the bar too low on their back, but I must have overcompensated because I was putting the bar much too low and had to raise it a bit. Once I found the correct position, the lift felt very comfortable. My overhead press technique was fine, and the only real comment for the deadlifts was to quit avoiding my knee so much (but don't catch on it either).
I think we'll be moving some heavier weight next class.
5 comments:
Sounds like the class is going well. You'll have to check my bar position the next time we squat.
Were you guys working the low bar back squat, or just the proper position for a regular squat?
Very likely the low-bar back squat due to Rippetoe teaching of the CF slow lifting. Some interesting comments about high-bar and low-bar squats can be found in this thread.
Also, you can find a video of Rip himself low-bar squatting 315x10 in this thread. Also noteworthy later in that thread is his commentary on his own form.
Yeah, we were practicing the low bar back squat. Apparently that's the crossfit standard.
This is a good place to see Rip comment on form deficiencies for a low-bar squat.
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