CrossFit Lake Forest Training Center

Oh My Quad

At CrossFit Lake Forest, we believe that everyone can always benefit from being stronger. Whether you want to move better in your WOD or in your daily life, there is no better developer of overall strength than the squat. So with that in mind, we will be embarking on a 12-week Hatch Squat program. This program was developed by US Olympic Weightlifting coach Gayle Hatch.

How It Works
During a Hatch Squat cycle we will be focusing on the squat twice a week, and during each of these sessions you will perform both Back Squat AND Front Squat. In order to be prepared for this cycle, you are going to need to know your 1-rep max for both the Back Squat and the Front Squat. Each rep and set will be determined by a percentage of your 1-rep max.
Therefore, on a rotating day of every week for the next twelve weeks, we will devote a large part of the hour (and all of it later in the program) to squatting. We will be posting the second day to the Daily WOD tab to be made up either during another class in place of the WOD (space permitting) or during Open Gym times. We highly encourage all of our athletes to make sure they get their two days of squatting in every week. As noted, you can do your squats in place of another WOD, but only if there is space available and it won’t disrupt the class. If you need to know in advance which day we will be squatting, our coaches can let you know a week out if you ask.
Also, you do NOT need to add in a run or any other cardio on your squat days. Muscle burns fat. More muscle burns more fat. This is how the squat is a highly effective way to burn more fat and the reason you don’t need to do aerobic workouts everyday. The more muscle you have on your frame, the more calories you will burn during training and at rest. If you want to get lean, get after these squats, and don’t add things that are going to get you injured, or take away tomorrow’s intensity.
Keep in Mind…

On some days, you may feel like the weights calculated for you are easy. This is ok. Do the work as prescribed — don’t add weight because you feel particularly good that day. On other days, the weights may feel inconceivably heavy. This is ok. Try your best to achieve the reps and weights as indicated. Do not push yourself to the point of injury, but know that the program is designed so that some days will feel really, really hard, and that you’re going to have to suck it up and give it your all to get through those days.

During this heavy cycle a couple of things are going to happen. 1) Your body is going to adjust to being under a heavy load so often. You’re going to “get comfortable with being uncomfortable”. This will give you confidence to tackle heavier workouts (or Rx workouts) because you know what it’s like to move something heavy. 2) You’re going to get stronger. I guarantee if you show up and give your all on the days we follow the Hatch Squat cycle, you’re going to improve you’re one rep max in the Back Squat and Front Squat. Additionally, your cleans might improve significantly, workouts that involve any kind of squat will become easier (try doing “Karen”, 150 Wall Balls for time) with much stronger squat.

Not only that, but because the squat is such a fantastic lift that utilizes so many muscle groups, there will be several other health benefits. The squat greatly improves your athleticism and keeps your hips, back, and knees sound and functioning into your senior years. The squat also develops lean muscle adept at fat burning.




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