"Squat Nation"

WOD

Barbell Squat 1-1-1-1-1-1 (Take 20 minutes total time to hit a 1RM for your barbell squat. Hip crease must go to or below the knee)

Rest

4 Rounds for time of:

Sprint 100 meters

KB Swings 15 reps 1.5/1pd

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We are building the Squat Nation! That's right. With every age group, gender, color,creed, walk of life or chosen profession, we have a goal to build the movement of the human squat back into the daily life of every regular Joe and Susie that we come in contact with!

We just started this week training a large group of young athletes ages 12-17. We started with basic elements training and the squat was our first movement. WOW! Humans (including myself) really don't know how to squat. How is it that we can live our lives with our bodies and not know how to use them? It is my goal that every person that walks into our box or is involved outside of our box, knows how to squat! Why? Here are a few good practical reasons...

Toileting

Getting in and out of a Car

Picking something up off the floor

Sitting down into a chair

Gettting out of bed

Etc, etc, etc.....

So the next time your doctor, friend or well meaning love one tells you not to squat or asks why you have to squat, ask them how they sh%&#*, get out of their car, pick up something they drop, sit down, or get out of bed?

I squat, you squat, we all squat, and those who don't, don't know squat!

Comments

Corey commented on 11-Jun-2011 11:08 AM

Charlie and I will be at Sansom Park to run the trails at 7:00am tomorrow morning. Clint and Isaac are becoming regulars too. Anyone can do it! Take Jacksboro Hwy East exit (Hwy 199). Take a right at Roberts Cutt-Off and follow it around to the second
park enterance ( first one is under construction). Meet in the open parking area. Bring plenty of water. My flutes were shot from yesterday. Back squats were for getting deeper with my form. 185-205-225-225-225-225. Then sprint/KB wod with 2 pood - 3:45.

Corey commented on 11-Jun-2011 11:11 AM

To clarify, take 199 East from N Loop 820 (Lake Worth area). And my "flutes" were not shot, but my glutes were. Dang auto-correct.

Matt commented on 11-Jun-2011 12:50 PM

W.4 for the second time. Big improvement. 6:13 as rx'd

Craig commented on 12-Jun-2011 10:44 AM

W.4. 7:52. felt completely obliterated afterward, but worked in some Muay Thai anyway.

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Deadlift 3x5

WOD

Deadlifts 3x5 (begin lifts with 70% 1RM) Finish lifts with 1 set of failure at 70% of the weight of your last set of 3x5.

Rest

Tabata Squats

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Difference between the front squat,high bar squat and low bar squat. This illustration also depicts the variance in strength capacity from left to right in ascending order.

Beauty in things exists in the mind which contemplates them.
David Hume

Comments

Tina Neuwirth commented on 25-May-2011 03:11 PM

Coach's Challenge WOD (scaled to 12 pull ups and 12 dips): 2 rounds plus KB, pull ups, and 7 dips. Unassisted dips for 1.5 rounds then red band...humbling! I did try working my muscle ups before the WOD, but I have not been able to make the transition
since I had Bryna. Jenn and I are now on a mission to get them by summer! By the way, if you want to post the coaches WODs on Beyond the Whiteboard, look them up by putting in W.1 or W.2 and so forth. I also have one named Scaled W.2 for the pull ups and dips.
They will all read W.# CFFTW Coaches WOD. Good luck to everyone who has not done it yet! Loved the KB, hated the rest! CF definitely exposes weaknesses!

Shannon commented on 25-May-2011 07:18 PM

Talk about humbling! A muscle up can humble me faster than anything else it seemed today. I got 'em but man the took the breath right out of me! 2 rounds and 11 KB RX'd. The KBs almost knocked me over in the beginning. That is a ton of weight to be swinging
around like that. I have to say I was very proud. Then I thought it best to jump in on tabata squats (15). That was dumb but I made it through. Thanks to everyone who cheered me on and great job T-roy who did the workout by my side!

Reed commented on 25-May-2011 07:25 PM

DL 245,265,295,315,335(2) Tabata 12 Wow, that first round of tabata killed me! I started way too fast! Good job to Shannon and troy who both killed the Coaches Challenge. Also good job to Ash, your rowing looked really strong.

Charlie commented on 25-May-2011 08:18 PM

3x5 squats: 185,205,225,245,265(1)-PR then slightly modified a wod from last week-4 rds 800m run,15wb,10 box jumps (24"),5 hand stand push ups: 19:40 thanks for the push, corey. you would have had me if the run was shorter.

Corey commented on 25-May-2011 09:10 PM

Back squats - 3x5 - 185, 205, ,225, 245(1), 235. Then the wod Charlie explained - 20:20. Just tried to keep him in my sites on those runs. Way to go Troy and Shannon on the Coaches' Challenge. That wod is no joke.

Michele commented on 25-May-2011 10:11 PM

Way to rock the Coaches WOD Shannon and T-Roy! Wow! I am in absolute awe of your muscle-ups Shannon! Y'all both did awesome! You should be proud! DL 105-115-125-135-145. Form was breaking on last set. Not too bad for 3 reps considering my PR is 150. Gotta
work on that number! Looking forward to the upcoming 6 weeks of strength training! Tabata Squats - 16. Had 18 for the first 6 rounds, but those don't count, of course!

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