Thursday the 18th of October, 2012

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters


Optional supplement
Unbroken KB snatch ladder

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17 Responses to “Thursday the 18th of October, 2012”

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  • PANOS says:

    Partial squats are never good.
    They neglect the hips and hamstrings.
    When an athlete stops above parallel
    His knee joints are forced to halt the
    Downward momentum.
    But once the athlete goes below parallel
    that stress is transferred to the more
    Powerful groups in the hips, hamstrings,
    And adductors.
    Full squats keep all these muscle groups
    Proportionately strong.
    Bill Starr
    Strength Coach
    John Hopkins University
    Sept. 1997

  • chad m says:

    “An acute knee angle means that the hamstrings — crossing the knee and hip joints — are contracted and slackened. If the hamstrings are fully contracted, then they cannot contract to help extend the hip out of the hole. This means that in vertical squatting styles, there is no hamstring involvement out of the hole, and limited involvement throughout the ascent.”

  • No so Math Whiz says:

    How many miles in total is the WOD?

  • PANOS says:

    Limited being the key word. Glutes, quads, adductors are all part of the lower body as well. It’s a synergistic relationship. They work as a family of sorts. Once the acute angle lessens the come back into the house. Before that happens other muscles activate to a greater degree. Point being, and I know you know what I’m referring to, squat bellow parallel always. It’s easier to judge, safer and more efficient. Besides it just looks better.

  • PANOS says:

    1600=1 mile
    1200=3/4 mile
    800= 1/2 mile
    400=1/4 mile

  • K-Roc says:

    Full vs. Parallel Squats:

    If it hurts, (which ever one it is) Don’t do it.

  • PANOS says:

    True that. If it hurts dont do it!

  • K-Roc says:

    Here’s a nice simple way to look at it from Stuart Robertson

    How Deep is Deep Enough?

    This is the million dollar question – how deep should I squat?

    And honestly, I don’t care how deep you squat, as there are so many things that play into squat depth:

    Ankle Mobility
    Hip Mobility
    Core/Lumbar Spine Stability
    Bar Position (Lower Bar vs. High Bar)
    What Powerlifting Federation You Squat In
    What Type of Powerlifting Gear You Use

    So let’s just say this: You should squat as deep as you need help you achieve your goals, and without putting you at risk of injury.

    When I’m training someone new, the biggest thing I’m looking for is their ability to squat with a neutral spine. So if they can squat to 2″ above parallel without losing their lumbar curve, that’s as deep as they’ll squat for the time being.

    If you goal is to squat to the basement with a flat back, I’ll provide you with strategies later on to help you out with that!

  • PANOS says:

    Great suggestion. Experience and knowledge leads one to those conclusions.

  • Yamakoa says:

    Great discussion by all.
    In addition to the points that K-Roc posted, I have noticed that body type affects how you squat with a load. Specifically leg and torso length.
    Shorter Lower Extremity length and Greater Torso length (i.e. Dom, Panos) tend to naturally keep a more open torso angle when squatting.
    Longer Lower Extremity length and Shorter Torso Length
    (i.e. DM, KRoc, Will. myself) tend to naturally have more of an acute torso angle when squatting.
    It should be noted that we are not talking about height. Jason S who is rather tall squats with an open angle very naturally. His Torso and Lower Extremity length seem to be more proportional.

  • PANOS says:

    Good points. A way to get around this is perhaps to heighten the lifts in your oly shoes. They vary from 3/4″ or less to upwards of 1.25″. A shoemaker can modify most wood sole lifting shoes.

  • Lynnie says:

    VERY interesting, and informative!

  • Mrs Johnny Bravo says:

    Only 2.5 miles? My hips hurt like mad from yesterday’s squats… Old age I guess. I nominate Lynnie for athlete of the month.

  • chad m says:

    I definitely agree with all of the above.

    safety.parallel, below parallel.

    how low is low enough? if you want to emphasize catching snatches and cleans, as low as possible. if someone has a disproportionate weakness, e.g. front squats 90% or greater of their back squat max, they may have a hamstring and hip deficiency which requires low bar squatting or squatting in a less vertical plane in order to maximize hamstring and hip use.

    many women seem to have a longer femur vs. tibia relationship than men. This seems to necessitate a more natural “low bar” style squat, even when air squatting. For squatters like this a 1″ below parallel squat puts their torso well forward of vertical, closing that hip angle YAMAKOA was talking about above.

    In my opinion one way is not better than another, but all relative to the person. what are their goals? muscular imbalances? does a certain ROM cause lumbar flexion or other safety concerns? and at the end of the day…what is most efficient for that persons anthropometry?

  • Yamakoa says:

    Butter Bear,
    Big Words!
    I share your sentiments and insights.
    The new generation has arrived.

  • Lynnie says:

    Ok Mrs Johnny Bravo unless you reveal yourself there can be no nominating (unless its for old ass used to be, and just trying to maintain the skin on my shins athlete). I have gotten a great deal if insight on the various nuances of the squat today. Thanks guys!