Strength WOD:
Front Squat
1/1/1/1/1/1/1
* Work up to 1RM (1 Rep Max)
Check Out WOD Immediately After:
As Many Rounds As Possible in 10 minutes of:
10 Front Squat (95#/65#)
10 Ring Dips
10 Double-Unders
Results
The key to the Front Squat, get your butt back and get down in the hole. Learn to fire out of it with your chest up, leading with your elbows. Weight should always be on the heels with the elbows high.
Quote from Chris Spealler (one of the top elite CrossFitters) Q: “So how do you train the mental aspect?” A: “You just go THERE.”
So what does “going there” mean? Rather than having me try to explain it go read what Kallista Pappas wrote on the topic. This is perfectly stated. We all need to learn how to go THERE. Oh and in case you are wondering, her poster is the one framed in the box. The one that says you just got schooled by a 14 year old girl.
Coaching Tip:
Full range of motion on a ring dip means the shoulder drops below the top of the elbow joint (As Ryan shows below) and then locks out at the top:
Notes:
Reminder for the Saturday BodyFat Test. The truck will be here at 7am to 12pm and you will need to sign up in the box for a slot. You’ll need your swimsuit and cost is $35 if it’s a re-test and $49 for 1st time. I would encourage you to get it measured. Make it your baseline if you are new or your yardstick for seeing how you have done if you kept up with the Paleo/Zone Nutrition Challenge. Saturday class for 10am and 11am will be open and we won’t try sign-ups this week. Just to stay constantly varied (actually because so many are on vacation).