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:

  1. Chest up (lumbar in extension at the bottom)
  2. Knees tracking over toes (parallel angle)
  3. Weight on heels
  4. 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.

11 13 12
Tagged on:                 

23 thoughts on “11 13 12

  • 11 12 2012 at 10:25 pm

    The music on crossfit instructional videos never ceases to induce confusion and anger.

  • 11 13 2012 at 7:49 am

    Well, that was humbling, but great to be back with my 6 am peeps.

  • 11 13 2012 at 8:37 am

    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.)

    • 11 13 2012 at 8:42 am

      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…

    • 11 13 2012 at 9:10 am

      Did somebody say something? No?
      Carry on then.

      • 11 13 2012 at 11:49 am

        Kris- did we miss Mean Girls Day again?!?

        • 11 13 2012 at 11:58 am

          MaggieOne, stop trying to make fetch work!

        • 11 13 2012 at 12:41 pm

          I think I need to lose 3lbs…

        • 11 13 2012 at 1:36 pm

          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 🙂

        • 11 13 2012 at 1:42 pm

          No fair! The only forbidden clothing mentioned in our mean girl bylaws was male tank tops.

        • 11 13 2012 at 2:13 pm

          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 🙂

  • 11 13 2012 at 4:38 pm

    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.

  • 11 13 2012 at 4:54 pm

    I guess excluding Phil – anyone else down with trivia at the Pinhook tonight? The theme is James Bond – c’mon!!!!!

  • 11 13 2012 at 5:54 pm

    Troy, what time does it start?

    • 11 13 2012 at 6:16 pm

      Looks like 9pm – pre-trivia warmups served around 8:30….

  • 11 13 2012 at 7:19 pm

    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”?

    • 11 13 2012 at 8:34 pm


      Squat as deep as possible while maintaining lumbar extension. Over time your wink will go away as your flexibility improves.

  • 11 13 2012 at 7:29 pm

    A. 285, 301
    B. 140 (5lb PA), 145
    C. 38
    D. 15:05, Rx

  • 11 13 2012 at 8:10 pm

    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

    • 11 13 2012 at 8:26 pm

      Sink Post: Huge thanks to Tony and Jen for donating these super comfortable chairs that look like gigantic bowls.

  • 11 13 2012 at 8:26 pm

    And to new Elements Grad Jason for bringing some battling ropes! These are gonna be fun!

Comments are closed.