Tuesday WOD 20080805

Back Squat 5-5-5-5-5

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

Do the back squat for the required number of reps with a PVC pipe. If you have access to a barbell, squat rack and weights, then start with an empty bar and slowly increase the load each set until you (hopefully) find your five rep max on the last set. Do not rack the weight until the last rep of each set or consider it a failed attempt. Post loads to comments.

DO NOT USE A SMITH MACHINE! The Smith machine does not allow you to use your core to stabilize your body. Midline stabilization is where crossfitters get their foundation. To paraphrase Coach,  strength goes from the core outwards, if you do not have a strong core, you cannot have strong extremities.

Mark Rippetoe, Introduction to the Low Bar Back Squat (Win)(Mac) – Courtesy of CrossFit.com

Monday 20080804

Rest Day.