Friday 02.15.13

Flex arm hang fun with Scott M. and Dave

General public may now register for our St. Paddy's Day Throwdown on Sunday, March 17!

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Paleo Challenge Scoresheets are due tomorrow Sat., 02/16 by 11:59 PM.

Email, text, or drop off your sheets.

Late scoresheets will not be accepted.

Front squat is back because it's Friday and because your front rack just didn't get worked over enough during your special Valentine's Day date with 100 Curtis Ps yesterday. Let me tell ya, moving a load through space is much, much, MUCH easier when you can keep the load as close to your midline as possible. This is accomplished by getting that bar back into your neck, resting on your shoulders. This is accomplished only when you can get your elbows high. 

Regardless of what it means in the gym, having the wrist, upper back, and shoulder mobility to get into a comfortable front rack position means that out in the real world - you can stand and sit (if you must) taller and straighter, which results in fewer back aches, and in not becoming a decrepit hunchback as you age. I think that sounds like a pretty sweet deal. So get on that foam roller or use that lacrosse/tennis ball while you watch TV, after you walk the dog or put the kids to bed, or when you wake up to mash out your mobility issues.

WOD

Front squats

20 ceonsecutive @ 60% 1 RM 

(+ 5 lbs from last successful attempt)

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Tabata

Deadlift (185/135)

Pistols

Push-ups

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"Pull-up Annie"

50-40-30-20-10*

Doubleunders

Sit-ups

*Start each round with 10 pullups