As we near the end of our high bar back squat cycle, I would like to talk about why we do what we do. A big part of CrossFit is being prepared for the unknown and unknowable. In this regard, many gyms follow a more randomized way of programming. So why do we, at EDCF, stick to programmed strength cycles? I have found that randomization is okay to a certain degree, but a cycle based off scheduled periodization is key to seeing sizable gains. The concept of periodization is pretty simple. You basically start of with more reps at lower weight and build up to less reps at higher weight. A new one-rep max is then found after which you rest the movement for a couple of weeks to recover then start again going off your new and heavier max.

If you have followed the programming over the last few months, there is no doubt that you know that every Monday is usually back squat day. We have switched from low bar to high bar in the recent months to trigger different areas. We focused on low bar first to strengthen the posterior chain (glutes, low back, and hamstrings) without putting much emphasis on the deadlift. At the same time, we focused on the Olympic lifts (snatch and clean & jerk) and breaking them down to their basic components. Now that there is more competency in the Oly lifts, we have switched to high bar back squats.

High bar targets more of the anterior chain of muscles better known as the four muscles that make up the quadriceps. Focus should be placed on pushing out the knees, keeping the torso vertical, and bringing the hips forward at the bottom of the squat. High bar transfers better to Oly lifting, something that we do a lot here at EDCF. Now that technique in the Oly lifts is better than before, applying more strength out of the bottom of the squat is necessary to make gains in the snatch and clean and jerk.

Vic has had a goal for quite a while. Simply put, he wanted to deadlift 500 lbs.  He has flourished under our unique strength program gaining sizable results on his squats, deadlift, and Olympic lifts yet he still hadn’t reached his goal of the big 500. Falling short a few times in the recent past, Vic came into the box with a new demeanor before class yesterday and not only pulled 500 off the ground, but hit 515 lbs. shortly after with near perfect form. Ladies and gentlemen, I present to you this work of art..

Help us paint! Next Saturday, October 27th, we will be painting the new gym space and we would like some help. I thought since our community here is so awesome that we would make a little event out of it. After the morning WOD, we will have food, beer, and tons of paint for you guys. If you are interested in helping out, please email me at [email protected] so we can get a headcount and know how many rollers/brushes to get. Thanks in advance!

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Weekend Schedule:

– Free community workout at the gym from 10-11am!

– There will be NO Sunday Suckday this weekend. We are trying to get the new space ready for you guys.

Ladies Night will be held on Thursday, October 25th from 7:30-10pm at Times Ten Cellars. Please put it in your calendars now! Contact Jill or Elizabeth with any questions you might have.

Guys: Start your mustaches.