Tagged as: back squat

Wednesday, December 28, 2011

Strength: Back Squat (tough 8 rep)
Conditioning: For Time

Back Squat (185/115)
Ring dip

Rest 2 minutes after 6th round; then complete remaining rounds.












Whats motivates you? What excites you? What makes you feel like you have an impact in this world?

Micheal Jordan’s Motivation (video)

Friday, December 23, 2011

Skill: Inversions
20 – 15 – 10 – 5
Back Squat (135, 95)
Toes To Bar

Interesting tidbit: Guacamole originated from the Aztecs…gotta love them and the guac!  Below are nutrition benefits  of avocados which should help persuade to try eating them more often (try it for one week and see how you feel)…

  • They are a good source of protein.
  • Rich in potassium, even higher than bananas.
  • Cancer prevention (mouth, prostate and breast)
  • Eye health – higher in lutein (81 mcg per serving) than any other fruit – protects against cataracts & macular degeneration.
  • Lowers cholesterol – high in beta-sisosterol which has proven to lower cholesterol levels.
  • High in folate, monounsaturated fats & glutathione (good for heart health)
  • Antiaging – because they are rich in glutathione, a powerful antioxidant that helps slow down the aging process keeping the body healthier
  • Highest fruit source of vitamin E
  • High in fiber, folic acid, B6, C, and copper
  • Good for blood pressure because of the potassium

Wednesday, December 7, 2011

Strength: BTN Press 3RM

800m Run
25 Back Squats 155/95
25 Pullups
400m Run
25 Pullups
25 KB Swings
400m Run

Behind the Neck Press: Set up grip 6 inches from your regular press position. The goal with the BTN press is to load more weight than is possible in the regular press position. This is possible because you don’t have to worry about getting your chin out of the way. Remember to fix your elbows below the bar, engage your back muscles, and squeeze your belly tight.

Monday November 28, 2011

Strength: Back Squat 3-3-3-2-2-2
5 sets:
KB Swing 1:30
Wall Ball 1:30
Rest 3 minutes

This is not a time to start getting lazy. Stay focused.

The Christmas season is very exciting for our spirits but tough on our bodies.

We can’t afford to waste all that hard work. Our community is great! Continue to encourage each other. If you haven’t seen another member in a few days, give them a call, Facebook them and ask them where the hell they’ve been. You’ve worked to0 hard to let the holidays ruin it for you.



CrossFit Total

  • Backsquat 1RM
  • Press 1 RM
  • Deadlift 1RM

Strength is essential to fitness. It builds a foundation to better human movement. Strength is the ability of a muscular unit, or combination of muscular units, to apply force. The greater the ability, the greater the strength. Let’s move some weight today.