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Crossfit Vancouver’s Widow Makers

image Widow Makers Back Squat 20 Reps We are going to try an experiment here a Crossfit Vancouver. Twice a week for the next six weeks we are going to program 'Window Makers' into our routine. This idea came about from a discussion among our trainers that there is a gym wide lack of strength. In fact reaching that next level of Crossfit performance will only come by increasing the absolute strength of a lot of our Lactate Junkies. This routine has been around for a long time (at least since the 50s), long before supplements and steroids where readily available. The Old timers used to call them Breathing Squats, and they where the go to method for hard gainers and meatheads alike looking for serious bodywide (not just the legs) improvement in strength and mass. Think of them as a cheep anobolic. The hormonal cascade that happens as a result is pretty impressive. They have fallen out of mainstream favour because, well...they are fucking tough (I sound like I'm in labour during my last five reps) and taken to their limit they have a tendency to be vomit inducing. We aren't afraid of a little hard work so here is how it works: 1. Start with somewhere between 60 and 65 percent of your 1RM, do one grueling set of twenty reps 2. Add between five and ten lbs every time you do this workout. Pretty simple. Here are a few things to keep in mind: Stay tight - your poor form will surely degrade with such high reps. Take two or three breaths between reps. You'll need the oxygen, this isn't a sprint. If you can rip these reps off, then the weight you choose is too light. These sets can take as long as three minutes to finish. I'll say it again - stay tight. The upper body will be working crazy hard to keep the midline stable while trying to support the weight and fill the lungs with air. Thes will be a lesson in mental stamina. First of all you are doing a set of twenty with a weight you should only be able to do for ten (which is hard to wrap your head around). Plus, two and half to three minutes is a long time to have that weight on your back, it gives that voice in your head plenty of time to talk you out of your next rep. Keep focus through out the entire set. Convince yourself you will not quit. Keep spotters close. This is not a time for calorie restriction. As an aside, Sheppy put 50lbs onto his deadlift (375-425lbs) on an abbreviated version of this program. Sack in the house