Workout of the Day (WOD)

Friday 12/7/12

It only took Lyle & Brian walking into every buidling in a 2 mile radius from where they work downtown but it paid off.  Congrats you picked up the final two spots.  What no handstand?

Thank you.  GREAT PIC!

And our last winner is Shogun!!!!


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 (to the left).

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!


Strength:  Backsquat 3x3x3x3x3 (70,75,80,82.5,85%)

WOD:  I know some of you heard that "Grace" was supposed to be programmed today but since so many of you competed at the Toys For Tots Competition and wanted more rest before hitting another benchmark WOD.  I will for once give in and save that for another day.

Progress as far as a possible in 15 Minutes:

1 Clean & Jerk (155/105)

4 Burpees

4 Box Jumps (20 inches)

2 Clean & Jerks

4 Burpees

4 Box Jumps

3 Clean & Jerks

4 Burpees

4 Box Jumps

etc.....until time runs out.  Your score is your final round completed + reps.  example if you completed 6 clean & Jerks, 4 burpees and 4 box jumps then you started the round of 7 clean and jerks where you completed 3 reps.  Your score is 6 + 3.

Happy Friday with two videos.  This first one is a sweet sweet sweet Video. Don't be that guy or girl :-) Ghost Rider is my favorite because I've "accidentally" done it then had Erin jump in my face afterwards.

For those that participated in Movember, I hope you parted with your Mustache in a proper manner.  Jeff is growing in his holiday booger broom, I hope you will all give your mustache a proper viking burial.

Today's Workout

Tomorrow's Workout