October 24, 2010
October 29, 2010
Sometimes They Do Come to Back Squat

A lengthy and involved warm-up had a few CFDCers wondering just what was in store for the night, and Tom didn’t disappoint, breaking out a met-con only class structure:

Back Squat Met Cons – is there truly anything more terrifying?

The set-up was simple: In 3-person teams, complete the above exercise & rep scheme for time. The work-to-rest ratio was 1-2; Partner 1 performed 15 rep Back Squats, 30 cal row, & 15 rep burpees, and then rested while Partners 2 & 3 did the same. Then Partner 1 performed 12-24-12 of the same exercises, and rested while 2 & 3 did the same, and so-on and so-on until the workout was done. Squats were to be done at ~50% of your 1rep max.

You always know when CFDC is doing squats – calls of “a little lower” seem to echo off the gym walls. So how do you know when you’re low enough? Using a medicine ball can be a good depth gauge, and a good spotter can always be a great help. Of course, there’s always the shorts-shredding method:

Of course, I wouldn’t suggest making a habit of it owing to the expense of constantly replacing your shorts (and your spotters).

Great work by all. Be sure to rest up and stretch out those legs! In the meantime, post squat weights and total time to comments, and while you’re at it, feel free to weigh in on which exercise proved to be the worst.


This coming Sunday’s classes (both 9am Elements and the 10am regular class) will be held outside! Sunday looks to nice day – current forecast is for sunny skies & mid-60’s. More than likely, Elements will be held at Mitchell Park (neighboring the gym) and the 10am class will be at Rock Creek – regardless, we will meet at Balance before heading over to either location.



  1. SBV says:

    That combination was brutal. Reggie, Brendon, and I worked at 165#, which was quite taxing. My glutes and hammies are feeling it today. I guess that means I was using the proper muscles in the low-bar back squat, though.

    I’ll be enjoying a nice day off on Wednesday and hope to come back recharged on Thursday.

  2. Maiko D. says:

    Although this workout involved the same exercises as Salty’s b-day workout (a brutal workout), I regret sitting out on it. Being the photog was fun though. Awesome work guys!

    ps – I completely forgot I had my emergency sewing kit in my backpack. I suspect that karma will be a bitch.

  3. Dan Samarov says:

    Whoever that guy with the ripped shorts is must be one classy fella.

  4. edgy reggie says:

    I really liked this workout (yes, I even enjoyed it with the burpees). 🙂

    Like Sebastian mentioned above, I worked with Brendan and him at 165 pounds for the back squat. As the sets progressed, the weight started to feel a bit light. I probably could have done the back squats at 185#, but — on Coach’s advice — I used a lighter weight. All of my burpees and back squats were performed unbroken.

    Our team finished in about 39:00 and some change.

    For the record, I tend to do high-bar back squats. I can do (and have done) low-bar back squats, but high-bar is my preference.

    “Not too bad for an old man.” -CFDC’s own ODB

  5. Sara says:

    I worked with at a bar with Mike and Julia. We worked at 104lbs. I honestly don’t remember the last time I did back squats so I really wasn’t sure what to expect. I felt pretty good. Could possibly even have gone higher.

    I really actually enjoyed the workout. The round of 15 & 12 seemed to go on forever but the last 3 seemed to breeze by.

    I am not as sore as I expected to be today. I am a little nervous about tomorrow. Am definitely rolling out tonight.

  6. SaltyHat says:

    Thanks Maiko – I knew this workout seemed familiar, but thankfully, I didn’t relate it to my B-Day WOD (and hopefully, no one else did as well, since that seemed to be generally all-around a despised workout). Dan & I worked together at 205 back squats – we used Dan’s time for each stage as our third person time; total time was 22.55, though, if we counted our imaginary 3rd person, it should’ve been 23.55. Love the squats and burpees, but could still do without the rowing (though, for some reason, calories are better than distance).

    really looking forward to taking things back outside this weekend – truly dig outdoor workouts.