« Bench Press | Main | Rest Day »
Wednesday
Jun272012

Box Squat

Fitness

Perform 3 sets of the following:
A) Box Squat x 8 reps
Rest 30 seconds
B) 5-15 Push Ups
Rest 90-120 seconds

For Time:

Row 500m
30 Burpee-Box Jumps
Run 400m

____________________

Performance

Spend 15 minutes working up to a heavy single Box Squat. Try and go heavier than last week's double. Use two spotters for all your heavy attempts.

For Time:
Row 500m
30 Burpee-Box Jumps
Run 400m


Post results to comments.
BxSQT exposure 4/4 compare to 6.20.12

Home
The Mattis Kids Go For A Row

  • Got some issues with your tissues? Sore shoulder? Wonky Hip? Tight Low Back? Come see Dr. Jason Fidler at CFSBK for some body work to help straighten you out.  Available Saturdays mornings and Friday evenings. More information here.

Not For Time, A Primer

By: David Osorio

CFSBK programming often includes "Not For Time" (NFT) assistance work either on top of or instead of traditional CrossFit "For Time" conditioning.  We usually use this method of training 1-3 times per week as a supplement to our primary lifts and conditioning tests.  The value of this work can't be overstated and in this article we'll discuss the rational behind NFT work.

"Assistance Work"
Most NFT workouts generally fall under the title "assistance work" because their intention is to help develop the muscle groups and movement patterns used in our primary lifts and WODs.  Sometimes a lagging muscle group might prevent you from properly executing an exercise, especially at load or intensity. For example, if your chest regularly drops when trying to squat heavy, you might benefit from some concentrated low back/hip extension work like good mornings, RDLS, perhaps even heavy kettlebell swings. NFT work is our opportunity to program in different exercises that may not lend themselves well to being timed or performed at maximal weight, but do help you get into better positions when you need it most.

Work on imbalances
NFT work also uses more unilateral (one side at a time) bilateral (alternating sides) and stabilization exercises to promote symmetry and balance.  An imbalance in your pressing strength might not be apparent with a barbell, but it can become comically obvious when working with dumbbells.  Perhaps your imbalance is actually neurological, you know how to "set your back" but proper abdominal bracing strategies still elude you.  A healthy dose of hollow rocks, planks or a variety of other holds can help you identify how to engage and develop different parts of your body.  Mobility work would also fall under this category, if you've ever done a workout that included holding a stretch or performing something like an "inchworm" you know we're sneaking in some active flexibility training.

Same movements, different focus
Sometimes we even will take movements that you regularly see in WODs like push-ups, jumping rope and rowing and take the clock away.  These are great opportunities to troubleshoot the movements themselves and aim for perfection with every rep without the stress of worrying about what your time or load will be. Instead, you can still get a significant stimulus by focusing on whatever you struggle with most about that movement. It could be coordination, range of motion or strength at a particular position in the lift. Whever your case may be, slow down and do it right so you can speed up and do it right later.


The take home message is that the better you can become at a wide variety of exercises and types of workouts, the more well rounded and successful of an athlete you can become.  We hope this gives you some food for thought the next time a NFT workout comes up and what our thought process is behind it.  As always, we're always experimenting with new concepts and protocols to help you guys and gals achieve get better inside and outside the gym.


___________________
Slow Motion video of transfering from a Clean Rack to a Jerk Rack Cathletics
Louie Simmons On Conjucage Training CrossFit
Max Fit USA

Stever Cotter Does some Pistol Box Jumps
Pistols ON a Kettlebell Holding another Kettlebell
How To Do a Pistol

Reader Comments (24)

Dear 7 AM'ers,

Wish I were doing birthday box squats with you guys! Also, having a wonderful time, wish you were here :)

Love,
Me

PS happy birthday Baz!

June 27, 2012 | Unregistered CommenterStella

box squat
405

WOD with 20" box
11:10

June 27, 2012 | Unregistered Commentergabrus

Squat: 255x3x5
Bench: 145x3x5
Deadlift: 275x5
Dips: 7,7,7

Squats are still moving comfortably, five pound jumps have been working so far. Bench felt heavy but good, can't remember when I failed the last time but it's somewhere around here. Although my shoulder is not bothering me as much as I remember so maybe I can keep moving on up to a respectable bench number. Deadlift was heavy but no real issue, had to switch grips unfortunately. Dips were all good, guess by the time I get to weighted it will be the next cycle.

After consulting with the judges it seems that JR was right and "the gooch" doesn't count. It will be stricken from the record books. So like the "Yankee Clipper" my league leading streak is over. Oh well, time to start a new one.

June 27, 2012 | Unregistered CommenterBilly Ray Valentine

6am with Coach Josh.

Pre-class double-under practice. Did a set of 50 unbroken. Why couldn't I do this Monday?

Box squat with (not the coach) Josh and Kenny. Worked up to 300# for a heavy single. Tough getting off the box, but fine once I was moving.

Metcon in 7:29 w/ a 24" box. Burpees are a weakness of mine, so I was pleased that I did the entire 30 unbroken, though the last few were not terribly fast. Good WOD.

Fun to see my older kiddies on the rowers. Not fun to be woken up a 2am last night by the third child screaming.

June 27, 2012 | Unregistered CommenterPeter

LOL good to have you back Billy Ray! Agent Orange!

Have to work on my pistols. left leg weak and I can see it cause underperformance in lunging for the ball on backhands

June 27, 2012 | Unregistered CommenterJR

Crushing a workout can be really satisfying. (I dont mean being top of the leaderboard crushing or Personal record crushing) but doing the best that you personally can is really gratifying. I'm not even sure if I have ever "crushed' a workout.

Last night after failing 3-4x at a movement, i came within a second of giving up. With the urging and prodding of the people doing the workout and one coach fox, i was determined even though the cap had expired to finish the workout. I finally completed the workout and walked out with a tremendous sense of accomplishment.

what i learned: Sometimes struggling through a workout and finishing it is more gratifying than setting a pr.

June 27, 2012 | Unregistered Commenterde hache tres

Today I PRed my back squat at 155# (prev. 150#) on a box squat. Considering your box squat should be lighter than your back squat, I'm wondering why this happened. Did I get freakishly stronger during this cycle, or am I not representing my 1RMs well? I was talking with Josh about this the other day. Sometimes I feel like my numbers don't make sense. Like, I can do 5 reps at 140# but my 1RM is only 150#. Is this even relatively normal? Anyone else have this happen to them?

Also, Margie: I would like to do the Titsday meet but I might not be ready for any crazy PRs considering some recent injuries/issues. Can I sign up anyway and just lift what I can lift? Jeremy oh-so-subtly asked me if I had "signed up yet"... :)

June 27, 2012 | Unregistered CommenterKH

KH-- I think those percentages might make sense.

from http://www.exrx.net/: "Women, however, can use a higher percentage of their one repetition maximum (1RM) for greater number of repetitions, likely due to less efficiency in demonstrating true absolute strength through one repetition maximum performance. As a result some modifications are required for women when their intensities are based a percentage of their one repetition maximum. Higher percentages of this one rep max generally need to be prescribed. For example, 70% of 1RM for 10 reps would constitute a heavy set for men, but this load would only be a medium load for women. Likewise, if muscle mass gains were desired, a higher training volume at a slightly higher intensity would be required. (Rippetoe and Kilgore, 2006)"

That means that what you "should" be able to do according to a 1RM calculator (based on men's numbers) probably isn't possible, and that's certainly true for me.

June 27, 2012 | Unregistered Commenterkatie

+1

that's my experience too.

June 27, 2012 | Unregistered Commentermichele

Kristin -
Glad you signed up! While this is a test of your one rep max, your physical health comes first, so if you need to play it safe, that's fine. It's a lot of fun and I'm sure you'll get plenty out of it no matter what.

Also, Katie's quote is precisely what I was going to say. Good advice!

June 27, 2012 | Unregistered CommenterMargie

Also Sandoony is WAY better than the East Village baths.

June 27, 2012 | Unregistered CommenterMargie

KH--agree with Katie that women's 5RMs and 1RMs are closer than men's. Also think that in your case as a relatively "young" lifter in terms of training age, your 1RMs are likely not "true" 1RMs, but instead are much more dependent on exogenous factors and your own psychological response to heavy weight on your back (speaking from personal experience).

As for Titsday, come! A bunch of us are doing it after Totalling 11 days earlier, so definitely in the "lift what you can lift" crowd.

Back in the AM Strength Cycle gang today--almost a full class!
Squat: 190x5x3
Bench: 120x5x3
Clean: 110x3x3

One day I will be able to clean more than I can bench...190 felt smooth, I was scared but it was fine. Still hunting for the bottom position, so don't always get the bounce out of the bottom. Need to focus on this more during warmup sets. Bench started to feel heavy on the 5th rep--very interested to see how that goes at the total/Titsday.

June 27, 2012 | Unregistered CommenterCharlotte

KH,

I'm still interested in the part about your box squat being heavier than your normal squat. Insofar as it's not just a training effect, I'll throw out one hypothesis: when the weight gets heavy, you have a tendency to go down too fast, rather than tight and in control. I know I do this. With the box underneath you, maybe you go down in a more controlled manner. Just throwing it out there.

June 27, 2012 | Unregistered CommenterJoel W.

Box squatin’! 45x5, 135x5, 185x3, 225, 245, 265(F), 255
The 265 didn’t even move. Shout out to Coach Fox who loaned me his confidence in powering up the 255.
WOD in 7:37 with 24” box.
Ricky and McDowell are beasts.

June 27, 2012 | Unregistered CommenterDmak

great WOD today!! quick and painful, just how I like it.

WOD (w/ squat thrusts) in 8:09... was cruisin through the row, and even got out of the squat thurst/burpees in nice time, but holy hell is my running atrocious. Getting better, but still terrible.

PR'd my box squat at #120. Probably could've gone a bit higher but all in good time. Was aiming for 100, seriously proud that I hit this, this was a PR of epic proportions.

p.s. I echo Dmak's sentiments. Rickke and McDowell are awe-inspiring. Rickke looked like he floated up on the box post-burpee. It was ridiculously awesome.

June 27, 2012 | Unregistered CommenterShaye

MEUB

Warm-Up
3 Rounds of
10 N Grip Push-Ups
5 CTB Strict Pull-Ups
15 Squats

Narrow Grip Bench
Worked up to 155x3 then did 120x10x2

DB Standing Press
25x5, 35x12, 40x12

Chinese Rows 115x15x5
Band Pull-Aparts Orangex20x5

3 Rounds
15 Plate Front Lifts
15 Hammer Curls
15 Band Pull-Downs

Later, after classes

4x20 Hollow Rocks
4x20 V-Ups

June 27, 2012 | Registered CommenterDavid Osorio

8pm class:

Box Squats:
(45x5, 95x5, 135x3, 175x2)
195, 205, 215, 225
-i don't know what's going on but these felt so good. I know I could have had 235 which is only 5# shy of my low-bar backsquat PR. Historically, I've had a love/hate relationship with squats man am I Loving these box squats!

WOD:
7:30 rx'd
Enjoyed this one.

Thanks to Teresa for letting me jump in with her on her rack, and thanks to Noah and McD for letting me get in one more attempt so that I could hit 225! Great night!

June 27, 2012 | Unregistered Commenterlady fox

Great night at the gym! Nice squatting by lots of folks, and good spotting too.

DMak - my pleasure. You've given a'plenty so it was nice to see you hit that 255.

Kristen - I echo Charlotte's comment about your training age. All your lifts should be PRs at this point. You likely just haven't hit the ceiling for you on a back squat (box or otherwise) yet. The box may also be 'teaching' you sit properly back into a squat and so you're recruiting more posterior chain to stand it back up.

---

8PM class:
Squatted with PR which always makes me push a bit.
345 on the Box Squat.
WOD in 6:59 with a 24" box. Fun to think for a moment that I might beat Marcos M due to my 'pacing', but it was not to be.

June 27, 2012 | Unregistered CommenterFox

Box Squat: 45x12, 95x8, 135x5, 165x3x8. Kind of wish I had been here for all four exposures to this because could have done more if we were going to do this again.

WOD: 24 inch box, 7:55. Did the squat thrust part of the burpies one leg at a time, was still very challenging.

June 27, 2012 | Registered CommenterDoug Jones

Box squats (partnered with the Nuge and Allan E.):

225, 235, 245 - I would have liked to have tried a 250, but no time.

So, thus endeth the box squat cycle. That last single is 82% of my regular squat 1RM (300). I know percentages aren't great indicators but I'm happy I got to within 80% of it. I'm also happy knowing that one year or so ago, this was my regular 1RM. So while I don't think I could squat 300 right now, it's good to know I'm still stronger than I was a year ago.

Accessory WOD: 8:23 @24" box.

The burpees took forever - felt like 30 singles.

June 27, 2012 | Unregistered CommenterSamir Chopra

Oh and yes, I'm with Margie in that Sandoony is WAY much better than the East Village!

June 27, 2012 | Unregistered Commenterlady fox

Damn Fox, letting me set the target and then beating it. Worked up to #335 on my squats, which felt really good, and probably had more in me. I'm glad I left something in the tank, because that WOD kicked my ass. Did it with a 20 inch box in 7:15, and my legs were just complete jelly the whole time.

I'm sure the lifts have been programmed already, but all in all I've just loved the sumo and box squat combo this month. Both have me using my hamstrings and glutes in a way that I simply haven't before, not to mention a huge focus on externally rotating my hips in both my squat and deadlift, which have let me access a lot more power.

June 27, 2012 | Unregistered CommenterJoel W

Interesting to see lot sof folks hit PRs or get near Prs with the box squat. I enjoy the movement too. I think it really helps get tight and not alll loose going down, you find your exact bottom and you can explode up.

Yesterday was a good/taxing day. Rode my bike 13 miles to work and back so that left my hips a bit wonky.

45x3, 95x3, 135x3, 165x2, 185x2, 195x1, 205x1, 225x1, 245x1, 265x1
Got lots of volume in while still getting to a high weight for me. Lifted without a belt and that 265 came up slow, but it came up. I was happy to hit it as I work my way back to 300. Last year after 2nd strength cycle my 1 rm was 350, I dont think I can replicate that without some dedicated squat training, but we'll see.

WOD 7:32 on a 24 inch.
Thought my quads were gonna die. Almost actually died when my foot missed the box on a rep. I need to figure out how to run faster when tired. My foot stomp is ridiculous.

June 28, 2012 | Unregistered Commentershawn$

Got too busy yesterday to post but wanted to put up here.
Hit a PR for box squats (more than my last back squat as well)
225#'s
Thanks Ashley and Dave for the spots and encouragements!

Did the wod in 7:13.

June 28, 2012 | Unregistered CommenterKeith W

PostPost a New Comment

Enter your information below to add a new comment.
Author Email (optional):
Author URL (optional):
Post:
 
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>