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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 03-23-2009, 02:21 PM   #1
Eddie Watts
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no squat racks/cages

my gym has only a smith machine for squatting in(shoulder pressing, shrugs, benching is what t is used for of course) and a leg press.

neither of which i use. i've been using overhead squats whenever they squats come up on WODs, this sometimes leads to overtraining of arms/triceps/shoulders (pull ups, shoulder press/handstand press ups and squats in a 3/1 cycle wipe me out)
since deciding strength is letting me down an that missing back squats entirely has got to be limiting me considerably i've started a CFSB type of plan, with modifications.

however i'm now approaching the time when i'm approaching max because i will soon be unable to lift sufficient weight over my head to perform the 3/5 rep sets.
my first thought was to move onto overhead squats again, the move will use less weight but should still provide stimulus?
alternatively doing deadlifts twice a week might work?
(also no squat racks means power cleaning to do thrusters or shoulder press work etc including overhead squats)
i know i should change gym but we're locked into a contract and moving gym will mean we have to entirely re-plan everything around work and gym because we walk from work to gym atm and the only gym i know with squat racks is not walking distance from work. although in the long run we plan to do this once we've got through the contractual phase(12 months)
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Old 03-23-2009, 02:33 PM   #2
Sam Ser
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Re: no squat racks/cages

i empathize.

have you tried front squats? you won't be able to do as much as you can with back squats, obviously, but you should be able to use more weight than you can with the OHS.
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Old 03-23-2009, 02:34 PM   #3
Jamie J. Skibicki
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Re: no squat racks/cages

If they have a trap bar, you can do box trap bar deadlifts, which are similar to bottom up squats. Or squat in the smith machine. Better than no squats at all.
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Old 03-23-2009, 03:03 PM   #4
George Noble
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Re: no squat racks/cages

Northampton? Come round my house to do your squats.
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Old 03-23-2009, 03:48 PM   #5
Greg Pieris
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Re: no squat racks/cages

there are different kinds of smith machines - some use springs, some use hooks. If it's the kind that has hooks, push the mechanical bar up to the highest possible position, then use another barbell on the hooks as a rack for squats and presses.
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Old 03-24-2009, 11:07 AM   #6
Eddie Watts
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Re: no squat racks/cages

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Originally Posted by George Noble View Post
Northampton? Come round my house to do your squats.
pm on the way!!

what do people think of this http://www.youtube.com/watch?v=Qls96q4Phs4

wfs

oh no trap bar either
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Old 03-24-2009, 11:20 AM   #7
Sara Fleming
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Re: no squat racks/cages

What about the hack squat?

http://www.exrx.net/WeightExercises/...HackSquat.html (wfs)

I don't know much about them training effect-wise, but the line of the bar is back further, more like the back squat.
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Old 03-24-2009, 12:56 PM   #8
Scott Spencer
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Re: no squat racks/cages

You have options. You just have to work harder.

Yes, you have to clean the weight up to your shoulders for press and stuff. So what? Dont you do cleans and snatches in your workouts? Just think of it as one extra rep of cleans.

On that note you should be doing a lot of full squat cleans since you dont have a rack. Great way to work a truely functional movement and get some strength work on your legs. Front squats are what you really need to focus on also.

Deadlifts of all kinds. You have no excuse on this one.

Why not use dumbbells? Dumbbell front squats are killer. So are DB deadlifts. Give them both a try.

Get out of the gym and run some sprints! One of the best leg exercises you can do. Sled dragging also if you have access.

Then you have tabata squats and as Jamie said smith squats are better than no squats. Just do the options i listed above also.

DB Squat
DB deadlift
Cleans
Front squat (clean the weight to shoulder)
Deadlfits
sprinting (flat,hills)
Tabata
Smith Squats

You have plenty of options. Make ways, not excuses.
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Last edited by Scott Spencer : 03-24-2009 at 12:58 PM. Reason: i forgot sprinting
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Old 03-24-2009, 02:09 PM   #9
Shane Skowron
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Re: no squat racks/cages

It's worth asking your gym owner to get a squat rack now and how he/she considers calling it a gym without a squat rack. Be assertive. Squats are serious business.
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Old 03-24-2009, 05:37 PM   #10
George Noble
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Re: no squat racks/cages

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Originally Posted by Eddie Watts View Post
pm on the way!!

what do people think of this http://www.youtube.com/watch?v=Qls96q4Phs4

wfs

oh no trap bar either
Zercher squats off the back of a bench would probably be easier to do without hurting yourself. That's what I did before I got my rack. When Zerchers are the safest way to do something, though, that's when you need a squat rack.
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