090224 – Tuesday

Monday’s WOD:

“The San Francisco Crippler” (variation)

30 x Front Squat with Body Weight Load

1000 Meter Row

For time.

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Simon’s a blur as new gal Jill does an awesome job!

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4 weeks ago Brian couldn’t air squat to parallel, now he’s front squatting below parallel! Awesome job, Brian!!!

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Even our Head Trainer Kris got into the action, putting up 180# Front Squat…Fire Breather anyone???

Then at night things really got cracking…

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Everyone’s proud of Michael getting his 30 full depth front squats!

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Leah says…oh…’legs-arms-arms-legs, thanks Taylor!’ 🙂

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Great determination, Joe!

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Christine’s pulling so hard!

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JP doing the underhand pull, or Chinese pull…ok, I just made that up, but it does seem like it would be called the Chinese pull, right? No, just me? Australian pull? No?

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Josh wants to be like Van Damme, so he CrossFits in jeans!

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Kris makes sure Michelle gets the best out of her workout and hits all her points of performance.

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Michael: “Why do the call it the San Francisco Crippler?”

Me: “I’ll let you know in 10 minutes…now 3, 2, 1…GO!”

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all of those nights that Greg ends up on the floor enables him to go heavier than anyone! Great job, Greg!

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Bap bap bah, bap bap bap bap bah!!!

Oh yeah…we did that today too!

a few words from Kris:
why should u front squat? cuz that’s where you catch your heavy (full squat) clean.  the king of exercises, the most powerful lift, peerless in developing speed and power (along with the snatch); you will not accomplish your true 1 rep max by catching the weight any higher than in a deep front squat.  if the rack position is a challenge for you, for lack of flexibility or otherwise, or if you can’t hit full depth with an upright torso…. you have a weak front squat.  it’s a problem that must be fixed before you can expect any success with the clean.