Why Squat ?? – CFS

Jun 22nd, 2016

Category: CrossFit

Why Squat ?? – CFS



Why Squat?

The squat is essential to your well-being. The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your senior years. Not only is the squat not detrimental to the knees it is remarkably rehabilitative of cranky, damaged, or delicate knees. In fact, if you do not squat, your knees are not healthy regardless of how free of pain or discomfort you are. This is equally true of the hips and back.

Most of the world’s inhabitants sit not on chairs but in a squat. Meals, ceremonies, conversation, gatherings, and defecation are all performed berefit of chairs or seats. Only in the industrialized world do we find the need for chairs, couches, benches, and stools. This comes at a loss of functionality hat contributes immensely to decrepitude.

On the athletic front, the squat is the quintessential hip extension exercise, and hip extension is the foundation of all good human movement. Powerful, controlled hip extension is necessary and nearly sufficient for elite athleticism. “Necessary” in that without powerful, controlled hip extension you are not functioning anywhere near your potential. “Sufficient” in the sense that everyone we’ve met with the capacity to explosively open the hip could also run, jump, throw, and punch with impressive force. Secondarily, but no less important, the squat is among those exercises.

Courtesy of Greg Glassman & Crossfit.com

Back Squat
-Between sets complete 5 strict pull-ups or 10 challenging ring rows

6 Minute AMRAP
10 Front Rack Lunges (135,95)
10 Pull-ups

Rest 6 Minutes

6 Minute AMRAP
Shoulder to Overhead (135,95)
Bar Facing Burpees

ADV- With an axle
Level 3- 115,75
Level 2- 95,55
Level 1- 75,35


  1. Ryan Gould 06/23/2016 at 12:08 pm

    BS: 215×2
    WOD1: 4+1 L3
    WOD2: 12 even L2….those burpees slowed me down

  2. Mullins 06/23/2016 at 2:57 am

    BS: 335
    wod1: 6 + 7
    wod2: 12

  3. Joel 06/23/2016 at 1:43 am

    Back Squat: 225×2
    WOD 1: 3+1 (115# front squats subbed for lunges, ankle is being lame again)
    WOD 2: 12+3 95#

    Shout out to Sully for helping me on the platform tonight – 225# has never EVER felt that light.

  4. Kathy B 06/22/2016 at 10:13 pm

    Back squat 93#
    WOD 1 – 3+5 L2
    WOD 2 – 15 + 5
    Daniela may have won me very impressed with her

  5. Petra 06/22/2016 at 2:43 pm

    BS: 125#
    WOD1: 4+4 L3 and ring rows. (I fought the squat rack and the rack won. No pull-ups with the swollen finger)
    WOD2: 12+10 L3

  6. Nick Alonso 06/22/2016 at 1:19 pm

    BS: 265
    WOD1: 3+2 L2 (I found the lunges hard today)
    WOD2: 12+2 Rx

  7. Brian M. Maser 06/22/2016 at 12:53 pm

    BS: up to 285
    WOD 1: 5 ADV
    WOD 2: 12+10 ADV

  8. Sean Flannery 06/22/2016 at 12:33 pm

    BS: 308#
    WOD 1: 83
    WOD 2: 72

  9. Frawls 06/22/2016 at 12:32 pm

    BS: 275×2
    WOD 1: 4+1 Adv. w/ strict pullups
    WOD 2: 9+10 Adv. – that axle is tricky.