Back to basics with Back Squats

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After weeks of being sick, and getting my butt handed to me 4 times doing the Games Open qualifiers, it was good to get back to basics tonight at Crossfit Langley.  Tonight, Coach Darren Clarke and I trained together, which is exactly what I needed to get my head back in the game.  It reminded me of the conversations I had today with a few CrossFit friends on Twitter.  We all agreed that a good coach makes all the difference when it comes to your personal performance and overall advancement.

In short, Coach Clarke motivated me to quit dwelling on my nearly 3 weeks of substandard training and get on with it… “Suck it up buttercup and move some weights!”

Warm-up:  3 rounds

• 4 x pull-ups (static);
• 10 x squats;
• 10 x walking lunges.

Strength/Technique:  5 rounds

• 3 x back squats @ 225 lbs / 6 static, pull-ups;
• 3 x back squats @ 245 lbs / 6 static, pull-ups;
• 3 x back squats @ 255 lbs / 6 static, pull-ups;
• 3 x back squats @ 275 lbs / 6 static, pull-ups;
• 3 x back squats @ 285 lbs / 6 static, pull-ups.

Met-con:  7 minute AMRAP (as many reps as possible)

• 3 x Hand-stand push-ups;
• 15 x double-unders.

I managed to get 9 rounds plus 1 HSPU for a total of 163 reps in 7-minutes.  Felt damn good too!

Nice to be getting back to basics.  I wonder what the Crossfit Games Open workout 11.3 will be tomorrow?  Any guesses?