Back squats and Mini-Cindy!

One hour CrossFit workout yestersday focusing on heavy lifts similar to last week. Started out with OHS --we wanna build steady performance and increases. I didn't go all the way matching my PR of 5x40kg this time, but will probably get to it on Thursday.

Continued with Back squats 3x5 80 kg and 1x5 90 kg--I am using a new technique and I really have to give it all to do the 90 kg reps. I am having the bar slightly higher up on shoulder/neck, making me use the legs a bit more than the upper body strength compared to before.

Funny muscle pix showing back squats--just rented the movie Bigger Stronger Faster about the enormous use of Steroids (US bases documentary, but probably applicable for the rest of the World also, as we share many of the same ideals). Will be interesting to watch, and at the same time probably freightening how many uses these bullshit preparations. The thesis is that people are ready to use "anything" to get ahead--to cheat and put your self in serious danger (juicing) did not matter at all--It's all about winning and getting ahead to any price. Will report back when I've watched it!

Next up Shoulder Presses 3x5 40kg--great exercise that's starting to give results. Ended the set with a mini Cindy i.e 1o min of max reps (normal Cindy is 20 min). I finished six rounds in 10 min, since it was the end of a quite heavy set I'm ok with my performance--will get back to Cindy soon 'though ;-)

"Cindy"

Complete as many rounds in 20 minutes (Mini Cindy 10 min!) as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Check this out from Stronglifts.com

Benefits of The Squat. Every muscle works when you Squat: legs move the weight, abs & lower back stabilize, upper-back stays tight, arms squeeze the bar, etc. The Squat is a full body exercise.

• Builds Muscle. You can use heavy weight when doing the Squat. Heavy weight means more stress. This stress causes a hormonal response: increased testosterone levels. Meaning more muscle.
• Leg Strength. Squats strengthen your legs by working them through a full range of motion. This helps all sports but also daily activities. No more bending over to pick up an object, you can just Squat.
• Hip Flexibility. While you need hip flexibility for Squats, once you have this flexibility, doing Squats maintains it.
• Knee Stability. Squats done with proper technique, with the bar coming below parallel, strengthen your knees.