Workout of the Day (WOD)

Monday 12/5/11

We have a few big things coming up for the holidays.

1.  Robert B. is performing with the Seattle Mens Chorus in a holiday performance:

2.  Coach Christina is performing in a burlesque version of the nutcracker:

Both great performances.  I've heard people in the gym talking about going to both and that's awesome.  Show your support if you can.

3. December 17th we will have a friendly WOD get together with O.G.E.R. CrossFi and CrossFit Bellevue at O.G.E.R. location.  This will be a great chance for people of all abilities and skill levels to get out and meet others in the CrossFit Community, hit a good WOD (everythings scaleable), and have some fun.....all while supporting a good cause.  There will be no fee for this event but anyone that wishes to participate must bring a toy to donate to Toys for Tots.  Geoff with CrossFit Interbay will be leading this, even if you can't attend (and I hope you can make it, I'd love to see max participation) however, if you can't make it, you can still bring a toy to the gym or bring it by Geoff's office at Edward Jones in Fisherman's Terminal.

A lot of great things this December, let's support our friends, watch some great shows and play at a good CrossFit Event.  Yee Haaaaw!!!!!

Strength:  Backsquat Week 2



Wall Balls (20/14)

Hang Power Snatch (75/55)



When we squat we must have the center of our mass directly over our feet. Otherwise we fall over. This is simple physics and there’s no way to get around it, Thus the reasoning for extending our arms for balance in the air squat. When we have a bar with weight on it, the center of mass becomes our body AND the weight. Check out the diagram of the back squat above. This is what would be considered a “low-bar” back squat. The bar is directly over the center of the feet, the hips are back, head is neutral, and hips below parallel. This is a perfect squat.

Now into dissection the different types of squats, from left to right(above): the front squat, the “high-bar” back squat, and the “low-bar” back squat.

With the front squat, notice the back angle that is made. It’s near 90 degrees. The hip angle is more open, and the knee angle is more closed (smaller). In this position the hamstrings and gluteus are assisting the squat, but a heavy emphasis on the quadriceps is placed to extend the leg at the knee and stand. The center of mass (usually where the bar is) is directly over the middle of the feet.

Analyze the high bar back squat now. The back angle and hip angles have become smaller, and the knee angle has increased. This position is starting to take some of the emphasis off the quadriceps and transfer it to the posterior chain, which is responsible for opening up the back and hip angle. Compare these two to the low-bar back squat. This puts the back and the hip angle at the smallest, and the knee angle at the greatest. Here the majority of muscle recruitment comes from the gluteus and the hamstrings.

Since these muscles are some of the strongest in the body, it is usually natural that the more you can recruit your gluteus and hamstrings (posterior chain) the more you will be able to squat. The great thing about the different squats, they all compliment each other so do them all. and with a TIGHT MID SECTION!

Today's Workout

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