WOD 11 13 12
We will be heading into another strength cycle so let’s collect some baseline data! The more accurate the data, the better the results. For big lifts, get within (+/-) 5 lbs, and for lifts like the press, try to get within (+/-) 2 lbs.
A. 40 minutes to establish a
- 1RM HBBS*
- 1RM Press
- Max set of unbroken Pushups (resting at top is ok. The set ends when your knee hits the ground). If you can only perform a few reps, so be it. We are baselining your current state.
B. 3 Rounds for time:
Row 500m
21 KB Swings
12 Burpees
*Note: before reading, please put your ego far away from your computer.
The squat is THE FOUNDATIONAL MOVEMENT in what we do, and your back squat needs to look like a perfect air squat. To review, the four requirements of a basic air squat are:
- Chest up (lumbar in extension at the bottom)
- Knees tracking over toes (parallel angle)
- Weight on heels
- Parallel or below (Hip crease below knee cap)
If you can’t air squat with these four points of emphasis, you have no business loading a barbell on your back, no matter if you got a little ego pump from the number you got to put on the whiteboard. We need perfect full ROM air squat before loading a bar. If you have been air squatting like this, get it fixed. Your coaches will uphold this standard for quality movement and will help you figure out how to improve your form. [End of rant. It’s safe to go retrieve your ego now.] Sadly, there is a lot of poor information on the internet because the image below was pulled from a simple google search of “air squat” and this picture was used on a random fitness site to demonstrate a correct air squat. *I have no words…*
Here’s another video to review the air squat:
Post loads, times, and comments.
The music on crossfit instructional videos never ceases to induce confusion and anger.
agreed.
Well, that was humbling, but great to be back with my 6 am peeps.
There is no (real or fantasy) justice in this world.
I’m in second to last place in our fantasy football league despite having scored more total points than everyone except Troy. (Reminder: We’re not talking to Troy this week.)
So – trivia night then? Loser of today’s MetCon buys first beer… 12:20 – not the best time, but will give you a run for your money…
Did somebody say something? No?
Carry on then.
Kris- did we miss Mean Girls Day again?!?
MaggieOne, stop trying to make fetch work!
I think I need to lose 3lbs…
Phil, were you wearing sweatpants? On Monday? That’s against our rules. Sorry, but you can’t sit with us anymore… And Misty, I only eat food with less than 30% calories from fat, like cheese fries 🙂
No fair! The only forbidden clothing mentioned in our mean girl bylaws was male tank tops.
Correction: it’s a ban on males in tank tops, not male tank tops. That rule is clearly broken on the merchandise page. You can get your seat back by wearing all pink on Wednesday 🙂
50% off and free shipping for 2013 Pendlay Weightlifting Shoes (discounted due to some seemingly minor aesthetic issues): http://www.muscledriverusa.com/2013-Pendlay-Weightlifting-Shoes_c_715.html
Maggie. We should just make our own mean girls day. No ponytail today either Phil. Also. You might have to go through a review board to earn seat privileges again due to the tank top purchasing.
I guess excluding Phil – anyone else down with trivia at the Pinhook tonight? The theme is James Bond – c’mon!!!!!
Troy, what time does it start?
Looks like 9pm – pre-trivia warmups served around 8:30….
Um, so what about the butt wink? I have been told by the coaches to stop just around parallel to prevent the “wink”, but should I be trying to stretch my hammies as well?? What will help me “stop the wink”?
Thanks!
TFoots!
Squat as deep as possible while maintaining lumbar extension. Over time your wink will go away as your flexibility improves.
A. 285,
301B. 140 (5lb PA),
145C. 38
D. 15:05, Rx
A. 308. This was a total surprise as I was only expecting somewhere in the 280 range. Totally stoked about this one as I haven’t been on the better side of 300 for a while
B. 145
C. 57
D. 13:24 Rx
Sink Post: Huge thanks to Tony and Jen for donating these super comfortable chairs that look like gigantic bowls.
And to new Elements Grad Jason for bringing some battling ropes! These are gonna be fun!