Squat Low Squat Heavy Squat Often

As many of you know Olympic Lifting requires copious amounts of squatting. Whether it be front squats, back squats, or over head squats it happens a lot in training. Cindy was kind enough to share with everyone how it's helped her.

Most Crossfitters know that a squat isn't a squat unless your butt gets down below parallel. But, in my Olympic Lifting class, that's not low enough.

Your butt should be practically on the ground -- I'm talking "thighs to calves" low.

Before I started Zach's Olympic Lifting class, I had never squatted so low or so much in my life, and certainly not with a heavy bar.

Every class includes either front squats or back squats, and the rest of the lifts usually involve overhead squats or cleans. The weights are heavy, and the percentages and rep schemes are similar from week to week, gradually progressing upward over time.

That's after a warmup of duck walks, squat hops, and jumping squats -- which feels like a workout by itself!

See what I mean about squatting?

When I started the class in October, I thought I was going to die in the warmup. My legs burned. I had to stop frequently. I didn't know how I was going to make it to the actual lifting part of class.

During lifts, Zach often had to remind me to squat lower. "Find the bottom," he said. It was scary to go down so low holding such a heavy bar since I wasn't used to it.

Well, things have changed a lot over the past 2 ½ months. The emphasis on squatting has made a difference for me.

1. Over time, the warm up got easier. No more dreading the squat hops and duck walks!

2. My squat is lower. My husband was amazed when he saw me squat down to pick up my daughter -- my butt was practically on the ground -- and lift her 20 pound body up like it was nothing. (Yes! Squatting is functional!)

3. To top it all off, I've finally started making gains in the gym again. After just 2 ½ months, I've added 15 pounds to my front squat max (130 pounds) and finally reached 150 pounds on my back squat max -- I’ve been trying for that weight for almost 2 years!

I now understand. The simple fact of the matter is that if you want to be a stronger squatter (or stronger anything for that matter), you actually have to work at it.

It’s important to practice lifting heavy weights frequently in order to make progress and build strength.

But it’s also important because it affects the rest of my life. Lifting up my kids without straining my back is so awesome! I don’t feel old or weak. I feel young and strong.

I wonder, will I be able to pick them up when they’re older and heavier? I bet I could!

I think it goes to show that squatting for what ever sport you choose to do (being an Olympic Lifter, CrossFiter, mom or dad) can help you obviously become stronger and more confident.

Olympic Weightlifting and Me

This week I asked Cindy to share with you whatever was on her mind. She is fairly new to Red Black Gym but not to CrossFit Central. Hope everyone enjoys.

I joined the Olympic Lifting class at Red Black Gym with a single goal in mind. I wanted to be stronger. What I did not realize is that I would also find a sport to challenge me both physically and mentally -- something for which I have been searching for a long time.
I started Olympic Lifting in October 2011 with Coach Zachary Thiel, who also happens to be my Crossfit coach.
I had already been Crossfitting for 2 ½ years, but the Olympic Lifting class is even more demanding. It steps it up to a new level for me. We do a lot of work in a short amount of time. The warm up feels like a workout in and of itself, but it does the job to get you loose so you can move some serious weight.
I thought I knew something about the Olympic Lifts because I’ve done them in many WODs at Crossfit Central over the years. But it turns out I have a lot to learn. There’s more to it than just where you place your hands and feet. Details matter. Timing matters.
When you lift a bar overhead, a number of things have to happen in just a spilt second. It’s not enough for me to do a lift once and “get” it. I need to drill the movements over and over again, and that’s what we do.
The level of focus required leaves me just as exhausted mentally as physically.
I’ve already noticed slight improvements, and it’s only been 6 weeks.I’m building up my strength through Olympic lifting -- I can see the results in Crossfit. But really, it’s a side benefit to the challenge of a sport that tests my mind and body.

Squatting: By John Welbourn

John Welbourn from Crossfit Football and Crossfit Balboa goes over what he perceives is the best way to squat. There are several styles of squatting, and what ever you or your coach thinks is best for you is what you should do. I prescribe to the high bar back squat and believe it is more beneficial for Olympic weightlifting and allows for greater flexibility and depth. And like John says could take pressure of your shoulders and elbows. But that's for you to decide.
And I just like John and his brash in your face attitude....and I agree with him on squat technique. Enjoy

Improving One Sport To Get Better At Another

I'm going to start having guest writers come to my blog and share there experiences about training and what ever else is on there mind concerning their sport.
The first guest writer is Jessica Estrada. She is a CrossFitter, CrossFit Central coach and an Olympic lifter at Red Black Gym. Big things do come in small packages!

I started Oly Lifting with Zack in May of 2011. Out of all the CrossFit movements, Oly lifting was definitely my weakest. I knew that If I wanted to be a competitive crossfitter, I was going to have to spend a little extra time working the lifts. For awhile I walked around with the mentalality that It was going to be impossible to lift as much weight as most of the girls in CrossFit because of my size. After a weekend at the CrossFit Level 1 Cert, I realized that was just an excuse. All I needed was the right technique and my size would never be an issue. That's when I turned to Zack for coaching.

Before I started Oly lifting I had never done a clean and jerk and my snatch was an inconsistent 95#. Now, my clean and jerk max is 145# and my snatch is 120#....and this is only the beginning. It hasn't been until recently that things have really started to click. I feel that I am more comfortable and more confident with the lifts. I am making daily improvements in the gym. And even though technique still needs some work, I can honestly say that I understand the lifts. I no longer look at my size as a barrier. I've actually dropped weight (not intentionally) since starting Oly, but lifting much heavier. It's all about technique.

Side Note: Oly Lifting was a deciding factor for me when I was considering coaching CrossFit. I told myself I wouldn't be a coach until I understood the movements and could successfully teach them.

To Bump or Not to Bump

Many a discussion's have been had concerning making contact with the hip's during the explosive portion of the second pull of the snatch and clean. I for one do it myself and teach my athletes to do it as well. If done with control it will help you effectively and powerfully propel the bar upward. BUT! you will see people bang the bar causing it to loop way out in front or you may see people just simply brush the bar across the body. I pick the bump, nicely placed right in between. But this is how I was taught and what I share with my athletes. It's not all the same for everyone.
I want to share an article from Greg Everett of Catalyst Athletics who gives his opinion. You can make up your mind for yourself or defer to your coach. Either way its a good read so I hope you enjoy.

Some topics seem to generate more heat than others, and for some reason, the question of how a barbell should come into contact with the body during the snatch and clean seems to get some people extraordinarily wound up. I personally don't lose any sleep over how anyone else lifts or teaches the lifts. I may agree or disagree, but I don't let it upset me to much. The following will undoubtedly further upset the same people who are already upset. Continue reading.....