Why are back squats so good?

1. According to Mark Rippetoe “The back squat is literally the only exercise in the entire repertoire of weighted human movement that allows the direct training of the complex movement pattern known as a hip drive.” ‘enough said.
2. Back squats will help you run faster. One can simply apply more force to the ground when running with a stronger squat – beneficial to both short distance runners as well as long-distance runners.
3. More mobility and less pain. Doing squats correctly can help increase mobility and strengthen areas that typically deteriorate as we age, such as the knees.
4. A back squat can help develop power. Read: I will get better at WODs because I’m more powerful.
5. A strong back squat translates directly to your deadlift, clean, and snatch. Again, this boils over into your daily WODs. If doing a WOD prescribed is your goal, squatting can help.
6. While the Back Squat utilizes a wide array of muscles, it’s main players are the quads, hamstrings, glutes (butt), and the spinal erectors & abs. You can see the picture I’m painting here folks. We’ve just listed some of the biggest muscle groups in our body, all used by a single exercise

Bottom line guys and gals: Let’s back squat.

Warm-Up:
Coach’s choice

WOD prep:
EMOTM – 9 Minutes
Minute 1: 5 plate squat therapy reps + 5 PVC pass-throughs
Minute 2: 10 PVC snatch-grip push jerk (from back rack)
Minute 3: 5 PVC sots press, 1-second pause in lockout (PVC)



WOD:
“Big Squat” (Use your previous numbers from your previous big squat to make your load increase decisions today!) If this is your first time with the Big Squat ask a coach for guidance.
5-5-3-3-3-1-1-1-1
For Load. Choose your squat:
Back squat, front squat or overhead squat
Set one 5 reps. Rest 2 to 3 minutes
Set two 5 reps. Rest 2 to 3 minutes
Set three 3 reps. Rest about 3 minutes
Set four 3 reps. Rest about 3 minutes
Set five 3 reps. Rest about 3 minutes
Set six 1 rep. Rest about 4 minutes
Set seven 1 rep. Rest about 4 minutes
Set eight 1 rep. Rest about 4 minutes
Set nine 1 rep. Rest about 4 minutes

*HEAVY SQUATS! Our goal for today is to establish a 1-rep heavy squat. After the earlier sets of 5, we should be resting about 2-3 minutes. After the sets of 3, our rest should be about 3 minutes, and then after each set of 1, around 4 minutes. We are looking to make each rep an event and go as heavy as possible for us, today. If we have limitations in our overhead position, you can choose the front squat or back squat.

Post WOD:
Agile 8
1. Foam roll IT bands, 1 minute each side.
2. Foam roll Adductors, 1 minute each side.
3. Lax ball glutes, 1 minute each side.
4. Fire hydrant hip circles. 10 each side.
5. 10 Groiners
6. 10 V-sit rollovers
7. 10 Plank to frog
8. Sampson stretch, 1 minute each side.

CFS Brief:
New CFS apparel is now available through a temporary on-line store that we have set up.  This store will be available until Wednesday, December 18th at midnight.
Click here to log into the online store for apparel.

*Save the date, CFS Holiday Party Saturday, December 14th from 7 pm – 11 pm @ Skybokx 109 in Natick.

6 WEEK Whole Life Challenge, 7 HABITS, 1 BETTER YOU (Starts Saturday, January 18th)

– Early Registration $39 on or before January 6th
– Regular Registration $49 January 7th to January 12th
– Last Minute Registration $59 January 13th to January 29th

Click here to register for The Whole Life Challenge! (After registration, make sure to join the CrossFit Synergistics Team from your profile so we can all interact online.)