Can someone explain the chains?

It's been said that using chains and/or bands can add alternative resistance that helps to strengthen joints and muscles. I tried to read about it once but it made my head hurt, maybe one of our resident science geeks can further explain

Simple really. As the chains come off the floor, they add resistance (weight) at the top of the movement which is normally easier. It is questionable if using chains with such light loads really makes sense.

Ah - that makes a lot of sense - particularly for a pregnant lady since, as I understand it, their joints/ligaments get a lot looser/weaker in preparation for birth - the chains might allow them to work the full ROM without stressing the ligaments at the hardest part of the squat. interesting.

Ah - that makes a lot of sense - particularly for a pregnant lady since, as I understand it, their joints/ligaments get a lot looser/weaker in preparation for birth - the chains might allow them to work the full ROM without stressing the ligaments as much at the hardest part of the squat. interesting.

Oh yes I remember now that we do have a policy about keeping the back door locked when there is not a trainer present. And I would not be in favor of changing that policy. Also dropping weights is not allowed presently at BIW.

Ironworks is not presently a good fit for doing CrossFit workouts on your own unless you lug the equipment out the front door, and I suggest doing them at GWPC instead.

I'm finding what Max says to be true, since I can't get to GWPC during any class times and I work a few blocks away from BIW.

I've been trying to do what I can at BIW but it's frustrating - no dropping weights (which has trained me to not drop weights), no room to do any quick lifts, no place to kip between 3pm and 9pm except the universal machine downstairs (if it's open). And then the nicer of the two squat racks has a big fat mirror in front of it - not ideal - and neither of them are fixed in place. The ergs are poorly maintained. They had room to hang some chinup bars and instead hung *3* of those goofy hand-hold things.

Is there any hope for BIW to get anywhere? Or am I barking up the wrong tree?

Those "goofy hand-hold things" are for climbers to work on grip and are, therefore, indispensable to a climbing gym. We have discussed putting pull-up bars outside in the past and this may still be possible.

Regarding the chains, in addition to adding resistance through the stronger part of the range of motion, also add a stability factor to the exercise and can be a good tool for experienced lifters. In terms of safety, if I'm not mistaken, the lady in the picture is a 10+ year trainer, affiliate owner, won the crossfit games 3 years ago and is extremely experienced in weight training so probably not really a risky thing for her PERSONALLY to be performing back squats (although the muscle-ups a while back would be questionable in my eyes). However, I would say to just throw it out on a website without some better context about what is going on and her experience level is somewhat irresponsible understanding that they get 1000's of new visitors every day on the main site. Most people wouldn't know her from anyone and not recognize that she is an elite level athlete/ trainer making that a very light training session for her which can easily be deduced by her training squats in those ridiculous running shoes...

A: 265# I had problems opening my hips at the very top of the DL, the bar if touching my legs ended up right near a sensitive area.

B: 3 - then bar pinched sensitive area (mentioned above) and I said f_ck this, no more.

C: DNF I attempted the Rx weight, made it through the 20 DL + 4 or 5 Squat Cleans. I couldn't move fast enough through the Squat Cleans, sore low back, from I don't know what. Even without the low back trouble I may have barely finished if at all. I liked this part, I'll have to try it again.

Not my day.

Felt shitty the entire day, possibly dehydrated. Got to CF attempting to feel unshitty, but it didn't help.

A: 185, could have gone much heavier, was able to lift 235, but didn't straighten out back.

B. 5 reps, didn't have the mental to go wih it.

C: DNF at 97 (2 one pound weights in an attempt to use them as clips.) Stopping after every squat clean to rearange the weights killed it, but I managed to get to the last set of squat cleans.

A: 285#

B: 4 reps @235# (82.5#)

C: 10:40 @ 115#

A: 255#
b: 4x205#
c: 11:17 @95#

Despite running at about 65% due to illness, the strength cycle must continue. At least I no longer have a fever.

Squat:
5 x 102 lbs
3 x 165 lbs
3 x 130 lbs

Predictor: Remains at 161 lbs

Attempted to pull the tire using the new harness, but could barely budge it. Need more rest.

Horseback-riding was my leg finisher today.

Re the pregnant lady doing back squats: my wife had our two kids at home and many people are stunned that she would do such a thing instead of scheduling a c-section and an epidural in a hospital at 2:00PM on her due date. If people are stunned by giving birth the same way that billions of our ancestors and millions of other women currently do around the world then the back squatting professional athlete is likely to bend a few simple-minds.

WOD:
A: 255#
B: 4 @ 205#
C: 11:59 SC @ 95#

A: 305#
B: 7 reps @ 245#
C: DNF @135# (50 DLs & 15 SC at 7 mins) - lower back too tired

a) 305# could have gone higher but it really took a beating on my hands

b) 4

c) 5:35 1/2 volume RX

did the first 30 DL and about 10 squat cleans when I decided to do half volume. My lower back got really tight and even started to hurt on the squat cleans. It's supposed to be in the 90's tomorrow so I'm gonna do an early GWPC workout around 8 if anyone's up

A: 163#
B: 10 reps @ 135#
C: 8:17 @ 75#
The squat cleans felt terrible.

A. 185#
B. 4 @ 135#
C. Finished after 12 min - 80#
D. 3 mile run

was over in Tiburon in the afternoon and ended up going for a 7-8mile run with a lot of hills...about an hour