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Crossfit hiatus and no squat rack

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  • Crossfit hiatus and no squat rack

    I'm taking a month long break from crossfit (as in going to my local crossfit) but want to maintain as much strength as I can while doing so. We have a barbell and bumper plates at home. I can't do heavy back squats since I can't get the bar onto my back. Any suggestions on the best alternatives (besides buying a squat rack )? Will doing higher reps (10 or so) at lower weights be of much use? I was able to do 130 lb front squats the other day, but it required hubby to hand me the bar I'm already doing 20 pistols a day too.

  • #2
    Great opportunity to work on cleans, deadlifts, clean and press, front squat, etc. 30 days would be perfect. You can really change up your rep scheme, for example have a strength day (3-5 reps for 4-5 sets), and a hypertrophy day (10-12 reps, except on cleans, you will compromise form) for 4 weeks.

    Can do the same with an upper body day...weighted pullups if available, floor presses, bb curls, shoulder press, triceps extension just to name a few.

    Possibilities are endless w/ a BB!

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    • #3
      so i went to the gym today, and a bunch of dudes were dominating the rack. i wanted to get started, so i worked on power cleans and front squats. i prefer low bar back squats, but sometimes you have to embrace the variety. it also helps work the muscles in new, unexpected ways.

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      • #4
        Weighted pistols?

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        • #5
          I second the idea of focusing on oly lifts and deadlifts. Explosive strength and posterior chain--train these hard. To keep up your squat without the rack, do overhead squats (ass to grass) and squat jumps.

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          • #6
            Thanks for the ideas. I've been working on hang cleans and keeping up with my pistols. OHS are a good idea, I hadn't thought of that - I can definitely clean my max for those

            Found a perfect WOD for today:

            3 Rounds for Time of:

            7 Deadlifts (275/185)
            14 Pistols (Alternating)
            21 Unbroken Double Unders

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            • #7
              Hack squats
              The Champagne of Beards

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              • #8
                Mess with your tempo with body weight work or weights.. Try some superslow reps (10s up and 10s down). If you can get more than 5 pull ups with that tempo color me impressed .

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                • #9
                  You aren't going to see much strength loss in that period of time (even if you totally abstained from lifting). Strength isn't like conditioning. Push-ups, DLs, rows...
                  "The problem with quoting someone on the Internet is, you never know if it's legit" - Abraham Lincoln

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                  • #10
                    Not a cross fitter, but I am a powerlifter so I have a little input here. There are in fact Russian studies that document a 10% decrease in strength after a 2 week total hiatus from all training. So do something. Conventional deadlifts, sumo deadlifts. Romanian deads, stiff leg deads, cleans, snatches, jerks, curls, floor presses, overhead presses, front squats, zercher squats. You can't load an overhead squat like you can a back or front squat, so I personally wouldn't put much into them. All training is functional, as in you have to move to train. It may not mimick daily movements, but it is still a movement. I know what I put up here will be looked at crazily because it isn't conventional. But isn't our primal/paleo lifestyle unconventional?

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                    • #11
                      Since you are already amassing your own equipment, you could consider building your own rack too. Apparently you can build it on the cheap, 30 bucks or so, with buckets of cement anchoring wooden posts.

                      I just get link happy on the internet and read about topics that really aren't relevant to me at all, so I don't anything about whether or not you need to squat during this hiatus, and it sounds like you don't, but the option might be nice.

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                      • #12
                        Originally posted by sjmc View Post
                        Since you are already amassing your own equipment, you could consider building your own rack too. Apparently you can build it on the cheap, 30 bucks or so, with buckets of cement anchoring wooden posts.

                        I just get link happy on the internet and read about topics that really aren't relevant to me at all, so I don't anything about whether or not you need to squat during this hiatus, and it sounds like you don't, but the option might be nice.
                        This made me smile. Thanks

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