Thursday 04.12.12

Color coordination only makes him stronger.

Warriors! Don't forget, Beth Dessner is BACK with a FREE injury screening this Saturday, April 14th at 9 AM. Take advantage of her expertise and make those nagging aches and pains go away!

Check out this review of WCFM from Muscatine's own Chris Steinbach. Maybe you recognize your own first CrossFit experience from his post? Glad to have you aboard, Chris, for however long you choose to keep at!

We's be back squatting today. Of course, you just read the word "squatting" and thought to yourself, "Damn, that means we's gettin' LOW." Such a smart group of people you are. It's awesome! The most important part of a weighted squat is the BOTTOM of the squat. It's not a "sit-down-and-relax" kind of position. It's more of a "hit-the-bottom-and-get-the-hell-out". (BTW, that's true for life, too.) You need to keep your core engaged at the bottom and you need to push up against that bar to move it. Defeat the demons sitting on the bar that scream "You CAN'T LIFT ME!!" Make those veins pop out of your head and get a new personal best today. Then, use the rest of the WOD to practice getting low, low, LOWER with each rep. For shits and giggles, see just how low you can go during your "Super Squat". It never hurts to try!

WOD

Strength:

Take at least 15 reps to get to a 1 RM, with 10 PVC Good Mornings in between attempts

"Super Squat"* @ 70% 1 RM

*Back squat every 10 secs, for 20 rounds, without putting the bar down

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Every Minute on the Minute (EMOTM) for 15 mins:

2 Power Cleans @ 70% 1 RM

5 chin ups