Workout of the Day (WOD)

Wednesday 10/11/17 Last week for Coach Tyler

That's right, this is the second time we have to say good bye to Coach Tyler.  The first time was when he left to pursue his graduate degree in Exercise Science in Washington D.C., we were lucky he moved back to the area so we could have him with us again.  But now we are happy and sad to say that Coach Tyler has accepted a full-time position as a strength & conditioning coach in Ohio.  This is his last week coaching and he will be at our Denim & Diamond Party this Saturday.  So as sad as it is to see him go,  we are very happy with the time he spent here.  As you know he's a great coach and a good friend of many of us.  

He's come back to Seattle twice, who knows maybe he'll come back a third time :) 


Here is another blog from Coach Tyler on the squat:

I have no doubt this blog post will raise a few eyebrows. I want to talk this week about squatting, and specifically, squat depth. Most of you know I’m a huge fan of the squat. In my opinion, if you squat well, you move well.


We hate shallow squats in CrossFit. We yell, jeer, make memes, and otherwise scorn individuals who don’t squat below parallel. “Ass to grass!” we say. “No rep!” Of course, this is all in good jest because the goal is to have everyone squat well. Indeed if more individuals aspired to perfect their squat, I’d venture to say we’d have a lot less health problems in our country.


But here’s the question I want to ask: should you always squat with your hip crease below your knee?


My answer is an emphatic no.


What makes a ‘full-depth’ squat better than a ‘three-quarter’ squat? What makes the hip crease this magical delineator? If you spent your entire life squatting ‘shallow’ by a few degrees, are you worse off? I’m not arguing that, all things being equal, everyone should squat parallel or below. I’m on board with that statement. The problem is, all things aren’t equal. Let’s remember something important. The goal is not merely to squat. The goal is to squat perfectly. 

People come into CrossFit with a host of former injuries and subsequent mobility issues. For these individuals, squatting below parallel (with form!) isn’t in the cards. Tight ankles will limit the depth of your squat, as will insufficient internal/external rotation of your hips. Anthropometrics also play a larger role than many realize. If we look at elite powerlifters, it’s not uncommon to find them squatting above parallel. What if I told you squatting above parallel for six weeks would increase your below parallel squat? What’s better, a 300 pound below parallel squat with bad form or a 250 pound squat above parallel with picture perfect form? And what about single-leg movements? We often think that the standard squat is the epitome of strength but what about someone who can lunge 300 pounds on each leg? When you lunge your knee isn’t below the hip crease. Is this 300 pound lunge somehow mitigated because of the lack of depth?

My point here is that squatting below parallel isn’t the end all be all. You may never squat below parallel, and that’s okay. Don’t feel pressured to squat deep. The best squat for you is the one that doesn’t get you injured, and if that’s ‘shallow’ so be it.

Front Squat
6 Sets of 4 Reps @ 70-80% 1RM

5 Rounds
6 Deadlift (Mx 205/145, Rx 245/165, FB 275/185)
12 Burpees

Here is my promise to you......I will not be wearing skinny jeans to the CFIB 7 Year Anniversary Party this Saturday :) 

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