100108 – Friday

Sunday’s WOD:

Skill: Push Press

5-5-3-1-1

WOD:

10 Rounds for time

5x Hang Power Clean

5x Push Press

10x Box Jump

Post load and time to comments.
Sunday’s WOD:

Skill: Push Press

5-5-3-1-1

WOD:

10 Rounds for time

5x Hang Power Clean

5x Push Press

10x Box Jump

Post load and time to comments.
Thursday’s WOD:

Gym End of Year WOD!

‘Deck of Cards’

Spade: DB Push Press

Club: DB Squat Clean

Heart: V-Ups

Diamonds: ‘Plyo Burpees’ (Burpee with clapping pushup)

Turn each card over one at a time, prescription do the reps that correspond with that suit and card number. Face cards are worth 10 and unfortunately Aces are 11. Jokers are 400 meter run.

What a way to end the year and help start off a new one!

I kind of overshot the plyo burpees, approved which turned into regular burpees. I had added up the reps as 1-10 making 55 of each, erectile but forgot there are 4 additional face cards plus an Ace…making each suit 105 reps…and yeah, 105 plyo burpees alone is a finisher…and the squat cleans eventually became hang squat cleans…

The main point of this WOD wasn’t for time or AMRAP (for once!), but to end the year with the people who all make our lives better.

The New Year finally is HERE!!! We’re fully ready for everyone to get back in the gym…whether you’ve never been here before, or it’s just been a long break. We now have 5 of our popular Level 1 CrossFit classes per week, which are perfect for beginners or athletes who have been away for a bit.

We’ve expanded our evening class schedule to go from 5-9pm, with classes starting every hour on the hour!

We’ve also streamlined our morning class! It’s now Monday, Wednesday, Friday from 6:30am – 7:15am. Get ya in and out of there quickly, and hopefully beat that traffic!

Finally, we’ve even got 2 classes on Sunday. One at 10 am with Coach Bonnie, and another at 430pm with Coach Tyler.

So from early in the morning to late at night…every weekday at 1230pm….Saturdays and Sundays too, we’ve got you covered!

All you need to do is show up. And show up again. And show up again!

It’s 2010 people, and it’s TIME TO GET FIT!!!!

The ‘Deck’!

Nervousness before the last WOD of 2009.

Awesome job Frank & Joe!

Bonnie & Melina on another round of squat cleans! Great job ladies!

Trying to get full extension on the db squat cleans…but we also got an awesome butt shot! Score.

Just about the end..

The end! Amazing job everyone! Get ready for an even more amazing 2010!

Sunday’s WOD:

Skill: Push Press

5-5-3-1-1

WOD:

10 Rounds for time

5x Hang Power Clean

5x Push Press

10x Box Jump

Post load and time to comments.
Thursday’s WOD:

Gym End of Year WOD!

‘Deck of Cards’

Spade: DB Push Press

Club: DB Squat Clean

Heart: V-Ups

Diamonds: ‘Plyo Burpees’ (Burpee with clapping pushup)

Turn each card over one at a time, prescription do the reps that correspond with that suit and card number. Face cards are worth 10 and unfortunately Aces are 11. Jokers are 400 meter run.

What a way to end the year and help start off a new one!

I kind of overshot the plyo burpees, approved which turned into regular burpees. I had added up the reps as 1-10 making 55 of each, erectile but forgot there are 4 additional face cards plus an Ace…making each suit 105 reps…and yeah, 105 plyo burpees alone is a finisher…and the squat cleans eventually became hang squat cleans…

The main point of this WOD wasn’t for time or AMRAP (for once!), but to end the year with the people who all make our lives better.

The New Year finally is HERE!!! We’re fully ready for everyone to get back in the gym…whether you’ve never been here before, or it’s just been a long break. We now have 5 of our popular Level 1 CrossFit classes per week, which are perfect for beginners or athletes who have been away for a bit.

We’ve expanded our evening class schedule to go from 5-9pm, with classes starting every hour on the hour!

We’ve also streamlined our morning class! It’s now Monday, Wednesday, Friday from 6:30am – 7:15am. Get ya in and out of there quickly, and hopefully beat that traffic!

Finally, we’ve even got 2 classes on Sunday. One at 10 am with Coach Bonnie, and another at 430pm with Coach Tyler.

So from early in the morning to late at night…every weekday at 1230pm….Saturdays and Sundays too, we’ve got you covered!

All you need to do is show up. And show up again. And show up again!

It’s 2010 people, and it’s TIME TO GET FIT!!!!

The ‘Deck’!

Nervousness before the last WOD of 2009.

Awesome job Frank & Joe!

Bonnie & Melina on another round of squat cleans! Great job ladies!

Trying to get full extension on the db squat cleans…but we also got an awesome butt shot! Score.

Just about the end..

The end! Amazing job everyone! Get ready for an even more amazing 2010!

Friday’s WOD:

First WOD of 2010!
Team WOD.

“Trevor”

For time (and bragging rights)

300 Pull Ups

400 Push Ups

500 Sit Ups

600 Squats

Team of 4 or 5. Only 2 people per team can perform reps at any one time during the WOD.

Post Teammates and Time to comments.

Awesome first WOD of the year everyone. It was fun to jump in there and sweat with everyone too!

Interesting Fact: Our new schedule starts Monday morning at 6:30am! Check out the ‘Classes & Schedule’ tab up top for full information.

6:30am-7:15am Monday/Wednesday/Friday

5-9pm Monday through Thursday, find with classes starting every hour on the hour

5 Level 1 classes per week, stuff perfect for beginners and CrossFitters getting back into it

-Monday & Wednesday at 6pm

-Tuesday & Thursday at 7pm

-Saturday at 9am

See ya this week!!!
Sunday’s WOD:

Skill: Push Press

5-5-3-1-1

WOD:

10 Rounds for time

5x Hang Power Clean

5x Push Press

10x Box Jump

Post load and time to comments.
Thursday’s WOD:

Gym End of Year WOD!

‘Deck of Cards’

Spade: DB Push Press

Club: DB Squat Clean

Heart: V-Ups

Diamonds: ‘Plyo Burpees’ (Burpee with clapping pushup)

Turn each card over one at a time, prescription do the reps that correspond with that suit and card number. Face cards are worth 10 and unfortunately Aces are 11. Jokers are 400 meter run.

What a way to end the year and help start off a new one!

I kind of overshot the plyo burpees, approved which turned into regular burpees. I had added up the reps as 1-10 making 55 of each, erectile but forgot there are 4 additional face cards plus an Ace…making each suit 105 reps…and yeah, 105 plyo burpees alone is a finisher…and the squat cleans eventually became hang squat cleans…

The main point of this WOD wasn’t for time or AMRAP (for once!), but to end the year with the people who all make our lives better.

The New Year finally is HERE!!! We’re fully ready for everyone to get back in the gym…whether you’ve never been here before, or it’s just been a long break. We now have 5 of our popular Level 1 CrossFit classes per week, which are perfect for beginners or athletes who have been away for a bit.

We’ve expanded our evening class schedule to go from 5-9pm, with classes starting every hour on the hour!

We’ve also streamlined our morning class! It’s now Monday, Wednesday, Friday from 6:30am – 7:15am. Get ya in and out of there quickly, and hopefully beat that traffic!

Finally, we’ve even got 2 classes on Sunday. One at 10 am with Coach Bonnie, and another at 430pm with Coach Tyler.

So from early in the morning to late at night…every weekday at 1230pm….Saturdays and Sundays too, we’ve got you covered!

All you need to do is show up. And show up again. And show up again!

It’s 2010 people, and it’s TIME TO GET FIT!!!!

The ‘Deck’!

Nervousness before the last WOD of 2009.

Awesome job Frank & Joe!

Bonnie & Melina on another round of squat cleans! Great job ladies!

Trying to get full extension on the db squat cleans…but we also got an awesome butt shot! Score.

Just about the end..

The end! Amazing job everyone! Get ready for an even more amazing 2010!

Friday’s WOD:

First WOD of 2010!
Team WOD.

“Trevor”

For time (and bragging rights)

300 Pull Ups

400 Push Ups

500 Sit Ups

600 Squats

Team of 4 or 5. Only 2 people per team can perform reps at any one time during the WOD.

Post Teammates and Time to comments.

Awesome first WOD of the year everyone. It was fun to jump in there and sweat with everyone too!

Interesting Fact: Our new schedule starts Monday morning at 6:30am! Check out the ‘Classes & Schedule’ tab up top for full information.

6:30am-7:15am Monday/Wednesday/Friday

5-9pm Monday through Thursday, find with classes starting every hour on the hour

5 Level 1 classes per week, stuff perfect for beginners and CrossFitters getting back into it

-Monday & Wednesday at 6pm

-Tuesday & Thursday at 7pm

-Saturday at 9am

See ya this week!!!
Sunday’s WOD

Skill:

Clean

5-5-3-3-3

WOD:

5x Deadlift (275/185, sale or whatever is heavy for you!)

10x Inverted Burpee (what’s an inverted burpee? Don’t worry, pills we have lots of ways to do burpees…)

Post time and load to comments.

If we can turn this (the gym, not my wife)

Into this:

Imagine what we can do for you!!!

Don’t forget…NEW SCHEDULE STARTS MONDAY at 6:30am!

Schedule changes:

Monday/Wednesday/Friday 6:30am-7:15am

Monday – Thursday nights 5-9pm, every hour on the hour

5 of our popular Level 1 CrossFit classes per week, perfect for beginners!

Monday &  Wednesday at 6pm

Tuesday & Thursday at 7pm

Saturday at 9am

The rest of our schedule is the same!

M-F 12:30-1:30pm

Friday night Happy Hour 5-7pm (extend an additional 30 minutes!)

Saturdays 9am (level 1) & 10am (all levels)

Sundays 10am & 4:30pm

We’ve got nearly 30 classes per week…so NO MORE EXCUSES!!! It’s 2010, and it’s time to take charge!

Not comfortable with joining a group class right away? Don’t worry, we’ve got you covered too;

Our ‘On Ramp’ Special: 3 Personal Sessions with one of our Qualified Coaches

Comprehensive understanding of the CrossFit program

-Seamless integration into Group Classes

-Basic workouts using these 9 fundamental movements

-Tailored for your own current ability in a safe setting.

-Special price for 3 personal sessions: just $99. January 2010 only.

You can schedule these at the gym, or online now!

Click Here for our On Ramp Special!
Sunday’s WOD:

Skill: Push Press

5-5-3-1-1

WOD:

10 Rounds for time

5x Hang Power Clean

5x Push Press

10x Box Jump

Post load and time to comments.
Thursday’s WOD:

Gym End of Year WOD!

‘Deck of Cards’

Spade: DB Push Press

Club: DB Squat Clean

Heart: V-Ups

Diamonds: ‘Plyo Burpees’ (Burpee with clapping pushup)

Turn each card over one at a time, prescription do the reps that correspond with that suit and card number. Face cards are worth 10 and unfortunately Aces are 11. Jokers are 400 meter run.

What a way to end the year and help start off a new one!

I kind of overshot the plyo burpees, approved which turned into regular burpees. I had added up the reps as 1-10 making 55 of each, erectile but forgot there are 4 additional face cards plus an Ace…making each suit 105 reps…and yeah, 105 plyo burpees alone is a finisher…and the squat cleans eventually became hang squat cleans…

The main point of this WOD wasn’t for time or AMRAP (for once!), but to end the year with the people who all make our lives better.

The New Year finally is HERE!!! We’re fully ready for everyone to get back in the gym…whether you’ve never been here before, or it’s just been a long break. We now have 5 of our popular Level 1 CrossFit classes per week, which are perfect for beginners or athletes who have been away for a bit.

We’ve expanded our evening class schedule to go from 5-9pm, with classes starting every hour on the hour!

We’ve also streamlined our morning class! It’s now Monday, Wednesday, Friday from 6:30am – 7:15am. Get ya in and out of there quickly, and hopefully beat that traffic!

Finally, we’ve even got 2 classes on Sunday. One at 10 am with Coach Bonnie, and another at 430pm with Coach Tyler.

So from early in the morning to late at night…every weekday at 1230pm….Saturdays and Sundays too, we’ve got you covered!

All you need to do is show up. And show up again. And show up again!

It’s 2010 people, and it’s TIME TO GET FIT!!!!

The ‘Deck’!

Nervousness before the last WOD of 2009.

Awesome job Frank & Joe!

Bonnie & Melina on another round of squat cleans! Great job ladies!

Trying to get full extension on the db squat cleans…but we also got an awesome butt shot! Score.

Just about the end..

The end! Amazing job everyone! Get ready for an even more amazing 2010!

Friday’s WOD:

First WOD of 2010!
Team WOD.

“Trevor”

For time (and bragging rights)

300 Pull Ups

400 Push Ups

500 Sit Ups

600 Squats

Team of 4 or 5. Only 2 people per team can perform reps at any one time during the WOD.

Post Teammates and Time to comments.

Awesome first WOD of the year everyone. It was fun to jump in there and sweat with everyone too!

Interesting Fact: Our new schedule starts Monday morning at 6:30am! Check out the ‘Classes & Schedule’ tab up top for full information.

6:30am-7:15am Monday/Wednesday/Friday

5-9pm Monday through Thursday, find with classes starting every hour on the hour

5 Level 1 classes per week, stuff perfect for beginners and CrossFitters getting back into it

-Monday & Wednesday at 6pm

-Tuesday & Thursday at 7pm

-Saturday at 9am

See ya this week!!!
Sunday’s WOD

Skill:

Clean

5-5-3-3-3

WOD:

5x Deadlift (275/185, sale or whatever is heavy for you!)

10x Inverted Burpee (what’s an inverted burpee? Don’t worry, pills we have lots of ways to do burpees…)

Post time and load to comments.

If we can turn this (the gym, not my wife)

Into this:

Imagine what we can do for you!!!

Don’t forget…NEW SCHEDULE STARTS MONDAY at 6:30am!

Schedule changes:

Monday/Wednesday/Friday 6:30am-7:15am

Monday – Thursday nights 5-9pm, every hour on the hour

5 of our popular Level 1 CrossFit classes per week, perfect for beginners!

Monday &  Wednesday at 6pm

Tuesday & Thursday at 7pm

Saturday at 9am

The rest of our schedule is the same!

M-F 12:30-1:30pm

Friday night Happy Hour 5-7pm (extend an additional 30 minutes!)

Saturdays 9am (level 1) & 10am (all levels)

Sundays 10am & 4:30pm

We’ve got nearly 30 classes per week…so NO MORE EXCUSES!!! It’s 2010, and it’s time to take charge!

Not comfortable with joining a group class right away? Don’t worry, we’ve got you covered too;

Our ‘On Ramp’ Special: 3 Personal Sessions with one of our Qualified Coaches

Comprehensive understanding of the CrossFit program

-Seamless integration into Group Classes

-Basic workouts using these 9 fundamental movements

-Tailored for your own current ability in a safe setting.

-Special price for 3 personal sessions: just $99. January 2010 only.

You can schedule these at the gym, or online now!

Click Here for our On Ramp Special!
Monday’s WOD’s (Level 1 and All Levels)

‘The January Monthly  Challenge’

“Jackie”

For time.

1000 meter row

50 Thrusters (45/33#)

30 Pull Ups

Post times to comments.

Jackie is our January monthly gym challenge. This means that we’re going to do this again in about 5 weeks and measure our improvement. If you weren’t in yesterday, see then Happy Hour on Friday is a great time to do this one. We had some great times yesterday, site gym record and then new gym record through out the day…so we’re very excited to see how much everyone improves this month!

It was also great to see a bunch of new and returning faces yesterday! If you’ve been on the fence and debating on whether you should get in/back in…the debate is OVER! Get in and get FIT!!!

[wpvideo 6f2kKZVm]

Courtesy CrossFit.com
Sunday’s WOD:

Skill: Push Press

5-5-3-1-1

WOD:

10 Rounds for time

5x Hang Power Clean

5x Push Press

10x Box Jump

Post load and time to comments.
Thursday’s WOD:

Gym End of Year WOD!

‘Deck of Cards’

Spade: DB Push Press

Club: DB Squat Clean

Heart: V-Ups

Diamonds: ‘Plyo Burpees’ (Burpee with clapping pushup)

Turn each card over one at a time, prescription do the reps that correspond with that suit and card number. Face cards are worth 10 and unfortunately Aces are 11. Jokers are 400 meter run.

What a way to end the year and help start off a new one!

I kind of overshot the plyo burpees, approved which turned into regular burpees. I had added up the reps as 1-10 making 55 of each, erectile but forgot there are 4 additional face cards plus an Ace…making each suit 105 reps…and yeah, 105 plyo burpees alone is a finisher…and the squat cleans eventually became hang squat cleans…

The main point of this WOD wasn’t for time or AMRAP (for once!), but to end the year with the people who all make our lives better.

The New Year finally is HERE!!! We’re fully ready for everyone to get back in the gym…whether you’ve never been here before, or it’s just been a long break. We now have 5 of our popular Level 1 CrossFit classes per week, which are perfect for beginners or athletes who have been away for a bit.

We’ve expanded our evening class schedule to go from 5-9pm, with classes starting every hour on the hour!

We’ve also streamlined our morning class! It’s now Monday, Wednesday, Friday from 6:30am – 7:15am. Get ya in and out of there quickly, and hopefully beat that traffic!

Finally, we’ve even got 2 classes on Sunday. One at 10 am with Coach Bonnie, and another at 430pm with Coach Tyler.

So from early in the morning to late at night…every weekday at 1230pm….Saturdays and Sundays too, we’ve got you covered!

All you need to do is show up. And show up again. And show up again!

It’s 2010 people, and it’s TIME TO GET FIT!!!!

The ‘Deck’!

Nervousness before the last WOD of 2009.

Awesome job Frank & Joe!

Bonnie & Melina on another round of squat cleans! Great job ladies!

Trying to get full extension on the db squat cleans…but we also got an awesome butt shot! Score.

Just about the end..

The end! Amazing job everyone! Get ready for an even more amazing 2010!

Friday’s WOD:

First WOD of 2010!
Team WOD.

“Trevor”

For time (and bragging rights)

300 Pull Ups

400 Push Ups

500 Sit Ups

600 Squats

Team of 4 or 5. Only 2 people per team can perform reps at any one time during the WOD.

Post Teammates and Time to comments.

Awesome first WOD of the year everyone. It was fun to jump in there and sweat with everyone too!

Interesting Fact: Our new schedule starts Monday morning at 6:30am! Check out the ‘Classes & Schedule’ tab up top for full information.

6:30am-7:15am Monday/Wednesday/Friday

5-9pm Monday through Thursday, find with classes starting every hour on the hour

5 Level 1 classes per week, stuff perfect for beginners and CrossFitters getting back into it

-Monday & Wednesday at 6pm

-Tuesday & Thursday at 7pm

-Saturday at 9am

See ya this week!!!
Sunday’s WOD

Skill:

Clean

5-5-3-3-3

WOD:

5x Deadlift (275/185, sale or whatever is heavy for you!)

10x Inverted Burpee (what’s an inverted burpee? Don’t worry, pills we have lots of ways to do burpees…)

Post time and load to comments.

If we can turn this (the gym, not my wife)

Into this:

Imagine what we can do for you!!!

Don’t forget…NEW SCHEDULE STARTS MONDAY at 6:30am!

Schedule changes:

Monday/Wednesday/Friday 6:30am-7:15am

Monday – Thursday nights 5-9pm, every hour on the hour

5 of our popular Level 1 CrossFit classes per week, perfect for beginners!

Monday &  Wednesday at 6pm

Tuesday & Thursday at 7pm

Saturday at 9am

The rest of our schedule is the same!

M-F 12:30-1:30pm

Friday night Happy Hour 5-7pm (extend an additional 30 minutes!)

Saturdays 9am (level 1) & 10am (all levels)

Sundays 10am & 4:30pm

We’ve got nearly 30 classes per week…so NO MORE EXCUSES!!! It’s 2010, and it’s time to take charge!

Not comfortable with joining a group class right away? Don’t worry, we’ve got you covered too;

Our ‘On Ramp’ Special: 3 Personal Sessions with one of our Qualified Coaches

Comprehensive understanding of the CrossFit program

-Seamless integration into Group Classes

-Basic workouts using these 9 fundamental movements

-Tailored for your own current ability in a safe setting.

-Special price for 3 personal sessions: just $99. January 2010 only.

You can schedule these at the gym, or online now!

Click Here for our On Ramp Special!
Monday’s WOD’s (Level 1 and All Levels)

‘The January Monthly  Challenge’

“Jackie”

For time.

1000 meter row

50 Thrusters (45/33#)

30 Pull Ups

Post times to comments.

Jackie is our January monthly gym challenge. This means that we’re going to do this again in about 5 weeks and measure our improvement. If you weren’t in yesterday, see then Happy Hour on Friday is a great time to do this one. We had some great times yesterday, site gym record and then new gym record through out the day…so we’re very excited to see how much everyone improves this month!

It was also great to see a bunch of new and returning faces yesterday! If you’ve been on the fence and debating on whether you should get in/back in…the debate is OVER! Get in and get FIT!!!

[wpvideo 6f2kKZVm]

Courtesy CrossFit.com
Tuesday’s WOD’s

Level 1 CrossFit

Skill: Sumo Deadlift High Pull

WOD:

20 Minute AMRAP

10x KB Sumo Deadlift High Pull

5x Push Ups

10x Walking Lunge Steps with KB

Post loads and rounds to comments.

All Levels CrossFit

Skill:

Box Squat

8-10 sets of 2 reps, more about with 1 set done about every minute for 10 minutes.

Dynamic method, so move the weight quickly. Use no more than 40% of 1RM if you’ve never box squatted before.

WOD:

12 Minute AMRAP

20 KB Swings

10 Sit Ups

20 Bumper Plate Walking Lunge Steps

10 Back Extensions

Post load and rounds completed to comments.

Why Box Squat you say? This article is courtesy of www.elitefts.com/documents/box-squat.htm, as told by Louie Simmons, the world’s premier power lifting coach.

“At Westside Barbell we have about 24 lifters. Seven of them have squatted 900 or more. In the 220 class, Chuck Vogelpohl has made 900. Mike Ruggiera, SHW, has gone from a meager 780 to join the elusive 1000 pound club, along with the late, great Matt Dimel. Mary Phillips set many world records by box squatting, as did the late Lee Moran. There is nothing new about box squatting.

The original Westside Barbell Club in Culver City, CA, was years ahead of its time in the late 1960’s and early 1970’s. Their Muscle Power Builder articles were my foundation in training. Roger Estep traveled from West Virginia to Culver City, and his squat jumped from a low 600 to a world record 765 at 198 due to box squatting. I noticed he was not only much stronger but also much more explosive.

I started doing box squats in the late 1960’s. In 1973 I entered a meet that was what they now call raw: no power equipment, even to the point that I wore an Olympic weight belt backwards, so that the narrow side was in the back. Box squats mad it possible for me to squat 630 in the 181’s and deadlift 670 to total 1655 in that meet. I made a 920 squat 27 years later at 235. The only man on the planet to do more in 2001 was Eddie Coan.

That’s enough history. Let’s get to why one should box squat.

Box squatting is the easiest way to learn to squat properly. Most everyone will start descending correctly, but at some point problems occur. To fix this, start on a box several inches above parallel. Squat down to the box. Then have a training partner take out a ½ or 1 inch mat or board. Again sit back, not down, on the box. When this feels right, take out a mat or board again until you are breaking parallel. Anyone can squat correctly if your coach or training partner is smart. You can’t teach what you don’t know.

You can squat very deep when using a box. Angelo Berardinelli has used a 6 inch box, and Amy Weisberger has squatted on a 4 inch box. Olympic lifters squat very deep, but they bounce out of the bottom. We flex.

Because one sits on a box and then flexes to overcome the resistance, box squats will quickly improve your pulling strength for deadlifts or Olympic pulls.

Box squats are much less taxing on the lifter, and by training at 50-60% of a 1 rep max for 10-12 sets of 2 reps, you can easily break your squat record. The muscular soreness is much less than with regular squatting. One of my former training partners, the No. 1 198 in 1984, could full squat only every 10 days due to the extreme soreness. However, learning to box squat, he found he could squat twice a week, once for speed day and once for max effort day, without any difficulty.

Many trainers have found that a great deal of flexibility can be developed while box squatting: by going lower than normally possible, and by using a wider stance.

You can isolate all the correct squatting muscles by sitting extremely far back on the box. By sitting back on the box to the extent that your shins are positioned past vertical, the glutes, hips, hamstrings, spinal erectors, and abs are totally pre-stretched and overloaded simultaneously, producing a tremendous stretch reflex.

When squatting on a box just below parallel, all your squats will be just below parallel. When doing regular squats, when the weight gets heavier, one will invariably squat higher and higher.

Doing static-overcome-by-dynamic work will build a great amount of explosive and absolute strength. Going from relaxed to dynamic work will also build tremendous explosive and absolute strength. Both types of work occur when box squatting. Some muscles are held statically, while others are actually relaxed.

Safety is always important. In powerlifting as in all other sports, injuries occur. I suffered a complete rupture of the patella tendon in 1991. At that time my best squat was 821 at 242. Rehabbing myself, I gained full range of motion and came back to squat 900 in two meets at 52 years old. I have never used knee wraps in training. I have used bands and bar weight combined at the top to equal over a grand with the weight on the box around 800 with no knee problems at all. How? I sit back for enough on the box where there is no pressure on my patella tendons.

Box squatting has made it possible for me to make a Top 10 total in 1972 without gear and to be no. 3 in 2001 in the open division at 242.

Let’s finish with how and how not to box squat. First, how not to. The term rocking box squat has confused many, and this is understandable. At Culver City Westside Barbell Club, Bill West invented a method referred to as a “rocking box squat”. First they would place a squat bar on safety rack pins at a level that would allow the lifter to sit on a box and by just arching the back the bar would clear the pins. A spotter from behind would place his arms around the lifter and by rocking him backward and then forward, the lifter could stand up with a large load assisted on the first rep and unassisted on a rep or two more. That is a rocking box squat, 60’s style. They may or may not have slammed their feet down in a shock method. Here is the more modern, Columbus Westside method. First, use as wide a stance as possible. Wear groove briefs or a suit with the straps down. Position your feet so they point straight ahead and sit back, never down, until you are sitting on the box. The back is arched, the chest is held high, and the knees are pushed out to the sides. Use a wide hand grip to prevent biciptial tendonitis, and pull the elbows up and under to utilize the lats. When you are on the box, relax the hip muscles for an instant, then forcefully flex them by pushing against the bar. This will cause the spinal erectors to instantly flex, which activates the hips and then the hamstrings. The action is like doing a jerk in Olympic lifting. Try to flex on the box strong enough to stand up in one motion.

We are not trying to build muscles, but rather a huge squat. Your quads will sometimes get smaller, but your hamstrings and hips will grow greatly.

Remember to raise the traps into the bar first to ascend. If you push the feet into the floor first, you will find yourself in a semi good-morning position, which is wrong and dangerous.

I know someone out there will say there have been great squatters who never box squat. Well, are you one of those greats, or one of those who can’t squat off the toilet with the Sunday paper?

Give it a try. I’ve given many reasons why you should try box squatting, and I can’t think of one reason not to.”

So yeah, that’s why we box squat! I hope you enjoyed it…because there’s a lot more where that came from!

See you all Wednesday for something Bad!

[youtube=http://www.youtube.com/watch?v=t9BXhlYbsYA&hl=en_US&fs=1&] Sunday’s WOD:

Skill: Push Press

5-5-3-1-1

WOD:

10 Rounds for time

5x Hang Power Clean

5x Push Press

10x Box Jump

Post load and time to comments.
Thursday’s WOD:

Gym End of Year WOD!

‘Deck of Cards’

Spade: DB Push Press

Club: DB Squat Clean

Heart: V-Ups

Diamonds: ‘Plyo Burpees’ (Burpee with clapping pushup)

Turn each card over one at a time, prescription do the reps that correspond with that suit and card number. Face cards are worth 10 and unfortunately Aces are 11. Jokers are 400 meter run.

What a way to end the year and help start off a new one!

I kind of overshot the plyo burpees, approved which turned into regular burpees. I had added up the reps as 1-10 making 55 of each, erectile but forgot there are 4 additional face cards plus an Ace…making each suit 105 reps…and yeah, 105 plyo burpees alone is a finisher…and the squat cleans eventually became hang squat cleans…

The main point of this WOD wasn’t for time or AMRAP (for once!), but to end the year with the people who all make our lives better.

The New Year finally is HERE!!! We’re fully ready for everyone to get back in the gym…whether you’ve never been here before, or it’s just been a long break. We now have 5 of our popular Level 1 CrossFit classes per week, which are perfect for beginners or athletes who have been away for a bit.

We’ve expanded our evening class schedule to go from 5-9pm, with classes starting every hour on the hour!

We’ve also streamlined our morning class! It’s now Monday, Wednesday, Friday from 6:30am – 7:15am. Get ya in and out of there quickly, and hopefully beat that traffic!

Finally, we’ve even got 2 classes on Sunday. One at 10 am with Coach Bonnie, and another at 430pm with Coach Tyler.

So from early in the morning to late at night…every weekday at 1230pm….Saturdays and Sundays too, we’ve got you covered!

All you need to do is show up. And show up again. And show up again!

It’s 2010 people, and it’s TIME TO GET FIT!!!!

The ‘Deck’!

Nervousness before the last WOD of 2009.

Awesome job Frank & Joe!

Bonnie & Melina on another round of squat cleans! Great job ladies!

Trying to get full extension on the db squat cleans…but we also got an awesome butt shot! Score.

Just about the end..

The end! Amazing job everyone! Get ready for an even more amazing 2010!

Friday’s WOD:

First WOD of 2010!
Team WOD.

“Trevor”

For time (and bragging rights)

300 Pull Ups

400 Push Ups

500 Sit Ups

600 Squats

Team of 4 or 5. Only 2 people per team can perform reps at any one time during the WOD.

Post Teammates and Time to comments.

Awesome first WOD of the year everyone. It was fun to jump in there and sweat with everyone too!

Interesting Fact: Our new schedule starts Monday morning at 6:30am! Check out the ‘Classes & Schedule’ tab up top for full information.

6:30am-7:15am Monday/Wednesday/Friday

5-9pm Monday through Thursday, find with classes starting every hour on the hour

5 Level 1 classes per week, stuff perfect for beginners and CrossFitters getting back into it

-Monday & Wednesday at 6pm

-Tuesday & Thursday at 7pm

-Saturday at 9am

See ya this week!!!
Sunday’s WOD

Skill:

Clean

5-5-3-3-3

WOD:

5x Deadlift (275/185, sale or whatever is heavy for you!)

10x Inverted Burpee (what’s an inverted burpee? Don’t worry, pills we have lots of ways to do burpees…)

Post time and load to comments.

If we can turn this (the gym, not my wife)

Into this:

Imagine what we can do for you!!!

Don’t forget…NEW SCHEDULE STARTS MONDAY at 6:30am!

Schedule changes:

Monday/Wednesday/Friday 6:30am-7:15am

Monday – Thursday nights 5-9pm, every hour on the hour

5 of our popular Level 1 CrossFit classes per week, perfect for beginners!

Monday &  Wednesday at 6pm

Tuesday & Thursday at 7pm

Saturday at 9am

The rest of our schedule is the same!

M-F 12:30-1:30pm

Friday night Happy Hour 5-7pm (extend an additional 30 minutes!)

Saturdays 9am (level 1) & 10am (all levels)

Sundays 10am & 4:30pm

We’ve got nearly 30 classes per week…so NO MORE EXCUSES!!! It’s 2010, and it’s time to take charge!

Not comfortable with joining a group class right away? Don’t worry, we’ve got you covered too;

Our ‘On Ramp’ Special: 3 Personal Sessions with one of our Qualified Coaches

Comprehensive understanding of the CrossFit program

-Seamless integration into Group Classes

-Basic workouts using these 9 fundamental movements

-Tailored for your own current ability in a safe setting.

-Special price for 3 personal sessions: just $99. January 2010 only.

You can schedule these at the gym, or online now!

Click Here for our On Ramp Special!
Monday’s WOD’s (Level 1 and All Levels)

‘The January Monthly  Challenge’

“Jackie”

For time.

1000 meter row

50 Thrusters (45/33#)

30 Pull Ups

Post times to comments.

Jackie is our January monthly gym challenge. This means that we’re going to do this again in about 5 weeks and measure our improvement. If you weren’t in yesterday, see then Happy Hour on Friday is a great time to do this one. We had some great times yesterday, site gym record and then new gym record through out the day…so we’re very excited to see how much everyone improves this month!

It was also great to see a bunch of new and returning faces yesterday! If you’ve been on the fence and debating on whether you should get in/back in…the debate is OVER! Get in and get FIT!!!

[wpvideo 6f2kKZVm]

Courtesy CrossFit.com
Tuesday’s WOD’s

Level 1 CrossFit

Skill: Sumo Deadlift High Pull

WOD:

20 Minute AMRAP

10x KB Sumo Deadlift High Pull

5x Push Ups

10x Walking Lunge Steps with KB

Post loads and rounds to comments.

All Levels CrossFit

Skill:

Box Squat

8-10 sets of 2 reps, more about with 1 set done about every minute for 10 minutes.

Dynamic method, so move the weight quickly. Use no more than 40% of 1RM if you’ve never box squatted before.

WOD:

12 Minute AMRAP

20 KB Swings

10 Sit Ups

20 Bumper Plate Walking Lunge Steps

10 Back Extensions

Post load and rounds completed to comments.

Why Box Squat you say? This article is courtesy of www.elitefts.com/documents/box-squat.htm, as told by Louie Simmons, the world’s premier power lifting coach.

“At Westside Barbell we have about 24 lifters. Seven of them have squatted 900 or more. In the 220 class, Chuck Vogelpohl has made 900. Mike Ruggiera, SHW, has gone from a meager 780 to join the elusive 1000 pound club, along with the late, great Matt Dimel. Mary Phillips set many world records by box squatting, as did the late Lee Moran. There is nothing new about box squatting.

The original Westside Barbell Club in Culver City, CA, was years ahead of its time in the late 1960’s and early 1970’s. Their Muscle Power Builder articles were my foundation in training. Roger Estep traveled from West Virginia to Culver City, and his squat jumped from a low 600 to a world record 765 at 198 due to box squatting. I noticed he was not only much stronger but also much more explosive.

I started doing box squats in the late 1960’s. In 1973 I entered a meet that was what they now call raw: no power equipment, even to the point that I wore an Olympic weight belt backwards, so that the narrow side was in the back. Box squats mad it possible for me to squat 630 in the 181’s and deadlift 670 to total 1655 in that meet. I made a 920 squat 27 years later at 235. The only man on the planet to do more in 2001 was Eddie Coan.

That’s enough history. Let’s get to why one should box squat.

Box squatting is the easiest way to learn to squat properly. Most everyone will start descending correctly, but at some point problems occur. To fix this, start on a box several inches above parallel. Squat down to the box. Then have a training partner take out a ½ or 1 inch mat or board. Again sit back, not down, on the box. When this feels right, take out a mat or board again until you are breaking parallel. Anyone can squat correctly if your coach or training partner is smart. You can’t teach what you don’t know.

You can squat very deep when using a box. Angelo Berardinelli has used a 6 inch box, and Amy Weisberger has squatted on a 4 inch box. Olympic lifters squat very deep, but they bounce out of the bottom. We flex.

Because one sits on a box and then flexes to overcome the resistance, box squats will quickly improve your pulling strength for deadlifts or Olympic pulls.

Box squats are much less taxing on the lifter, and by training at 50-60% of a 1 rep max for 10-12 sets of 2 reps, you can easily break your squat record. The muscular soreness is much less than with regular squatting. One of my former training partners, the No. 1 198 in 1984, could full squat only every 10 days due to the extreme soreness. However, learning to box squat, he found he could squat twice a week, once for speed day and once for max effort day, without any difficulty.

Many trainers have found that a great deal of flexibility can be developed while box squatting: by going lower than normally possible, and by using a wider stance.

You can isolate all the correct squatting muscles by sitting extremely far back on the box. By sitting back on the box to the extent that your shins are positioned past vertical, the glutes, hips, hamstrings, spinal erectors, and abs are totally pre-stretched and overloaded simultaneously, producing a tremendous stretch reflex.

When squatting on a box just below parallel, all your squats will be just below parallel. When doing regular squats, when the weight gets heavier, one will invariably squat higher and higher.

Doing static-overcome-by-dynamic work will build a great amount of explosive and absolute strength. Going from relaxed to dynamic work will also build tremendous explosive and absolute strength. Both types of work occur when box squatting. Some muscles are held statically, while others are actually relaxed.

Safety is always important. In powerlifting as in all other sports, injuries occur. I suffered a complete rupture of the patella tendon in 1991. At that time my best squat was 821 at 242. Rehabbing myself, I gained full range of motion and came back to squat 900 in two meets at 52 years old. I have never used knee wraps in training. I have used bands and bar weight combined at the top to equal over a grand with the weight on the box around 800 with no knee problems at all. How? I sit back for enough on the box where there is no pressure on my patella tendons.

Box squatting has made it possible for me to make a Top 10 total in 1972 without gear and to be no. 3 in 2001 in the open division at 242.

Let’s finish with how and how not to box squat. First, how not to. The term rocking box squat has confused many, and this is understandable. At Culver City Westside Barbell Club, Bill West invented a method referred to as a “rocking box squat”. First they would place a squat bar on safety rack pins at a level that would allow the lifter to sit on a box and by just arching the back the bar would clear the pins. A spotter from behind would place his arms around the lifter and by rocking him backward and then forward, the lifter could stand up with a large load assisted on the first rep and unassisted on a rep or two more. That is a rocking box squat, 60’s style. They may or may not have slammed their feet down in a shock method. Here is the more modern, Columbus Westside method. First, use as wide a stance as possible. Wear groove briefs or a suit with the straps down. Position your feet so they point straight ahead and sit back, never down, until you are sitting on the box. The back is arched, the chest is held high, and the knees are pushed out to the sides. Use a wide hand grip to prevent biciptial tendonitis, and pull the elbows up and under to utilize the lats. When you are on the box, relax the hip muscles for an instant, then forcefully flex them by pushing against the bar. This will cause the spinal erectors to instantly flex, which activates the hips and then the hamstrings. The action is like doing a jerk in Olympic lifting. Try to flex on the box strong enough to stand up in one motion.

We are not trying to build muscles, but rather a huge squat. Your quads will sometimes get smaller, but your hamstrings and hips will grow greatly.

Remember to raise the traps into the bar first to ascend. If you push the feet into the floor first, you will find yourself in a semi good-morning position, which is wrong and dangerous.

I know someone out there will say there have been great squatters who never box squat. Well, are you one of those greats, or one of those who can’t squat off the toilet with the Sunday paper?

Give it a try. I’ve given many reasons why you should try box squatting, and I can’t think of one reason not to.”

So yeah, that’s why we box squat! I hope you enjoyed it…because there’s a lot more where that came from!

See you all Wednesday for something Bad!

[youtube=http://www.youtube.com/watch?v=t9BXhlYbsYA&hl=en_US&fs=1&] Wednesday’s WOD:

“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

  1. Wall-ball: 20/15 pound ball, cure 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75/53# (Reps)
  3. Box Jump: 20/16″ box (Reps)
  4. Push-press: 75/53# (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate, order ” the athlete/s must move to next station immediately for good score. One point is given for each rep, purchase except on the rower where each calorie is one point.

Great job ‘Fighting’ yesterday! We’re jumping right in to the year and having a ton of ‘fun’.

Lots of new faces at the gym, so be sure that if you don’t know someone, introduce yourself and them to the group. Make sure everyone feels welcome and hang out, and work out as hard as they want!

Welcome back!

Sunday’s WOD:

Skill: Push Press

5-5-3-1-1

WOD:

10 Rounds for time

5x Hang Power Clean

5x Push Press

10x Box Jump

Post load and time to comments.
Thursday’s WOD:

Gym End of Year WOD!

‘Deck of Cards’

Spade: DB Push Press

Club: DB Squat Clean

Heart: V-Ups

Diamonds: ‘Plyo Burpees’ (Burpee with clapping pushup)

Turn each card over one at a time, prescription do the reps that correspond with that suit and card number. Face cards are worth 10 and unfortunately Aces are 11. Jokers are 400 meter run.

What a way to end the year and help start off a new one!

I kind of overshot the plyo burpees, approved which turned into regular burpees. I had added up the reps as 1-10 making 55 of each, erectile but forgot there are 4 additional face cards plus an Ace…making each suit 105 reps…and yeah, 105 plyo burpees alone is a finisher…and the squat cleans eventually became hang squat cleans…

The main point of this WOD wasn’t for time or AMRAP (for once!), but to end the year with the people who all make our lives better.

The New Year finally is HERE!!! We’re fully ready for everyone to get back in the gym…whether you’ve never been here before, or it’s just been a long break. We now have 5 of our popular Level 1 CrossFit classes per week, which are perfect for beginners or athletes who have been away for a bit.

We’ve expanded our evening class schedule to go from 5-9pm, with classes starting every hour on the hour!

We’ve also streamlined our morning class! It’s now Monday, Wednesday, Friday from 6:30am – 7:15am. Get ya in and out of there quickly, and hopefully beat that traffic!

Finally, we’ve even got 2 classes on Sunday. One at 10 am with Coach Bonnie, and another at 430pm with Coach Tyler.

So from early in the morning to late at night…every weekday at 1230pm….Saturdays and Sundays too, we’ve got you covered!

All you need to do is show up. And show up again. And show up again!

It’s 2010 people, and it’s TIME TO GET FIT!!!!

The ‘Deck’!

Nervousness before the last WOD of 2009.

Awesome job Frank & Joe!

Bonnie & Melina on another round of squat cleans! Great job ladies!

Trying to get full extension on the db squat cleans…but we also got an awesome butt shot! Score.

Just about the end..

The end! Amazing job everyone! Get ready for an even more amazing 2010!

Friday’s WOD:

First WOD of 2010!
Team WOD.

“Trevor”

For time (and bragging rights)

300 Pull Ups

400 Push Ups

500 Sit Ups

600 Squats

Team of 4 or 5. Only 2 people per team can perform reps at any one time during the WOD.

Post Teammates and Time to comments.

Awesome first WOD of the year everyone. It was fun to jump in there and sweat with everyone too!

Interesting Fact: Our new schedule starts Monday morning at 6:30am! Check out the ‘Classes & Schedule’ tab up top for full information.

6:30am-7:15am Monday/Wednesday/Friday

5-9pm Monday through Thursday, find with classes starting every hour on the hour

5 Level 1 classes per week, stuff perfect for beginners and CrossFitters getting back into it

-Monday & Wednesday at 6pm

-Tuesday & Thursday at 7pm

-Saturday at 9am

See ya this week!!!
Sunday’s WOD

Skill:

Clean

5-5-3-3-3

WOD:

5x Deadlift (275/185, sale or whatever is heavy for you!)

10x Inverted Burpee (what’s an inverted burpee? Don’t worry, pills we have lots of ways to do burpees…)

Post time and load to comments.

If we can turn this (the gym, not my wife)

Into this:

Imagine what we can do for you!!!

Don’t forget…NEW SCHEDULE STARTS MONDAY at 6:30am!

Schedule changes:

Monday/Wednesday/Friday 6:30am-7:15am

Monday – Thursday nights 5-9pm, every hour on the hour

5 of our popular Level 1 CrossFit classes per week, perfect for beginners!

Monday &  Wednesday at 6pm

Tuesday & Thursday at 7pm

Saturday at 9am

The rest of our schedule is the same!

M-F 12:30-1:30pm

Friday night Happy Hour 5-7pm (extend an additional 30 minutes!)

Saturdays 9am (level 1) & 10am (all levels)

Sundays 10am & 4:30pm

We’ve got nearly 30 classes per week…so NO MORE EXCUSES!!! It’s 2010, and it’s time to take charge!

Not comfortable with joining a group class right away? Don’t worry, we’ve got you covered too;

Our ‘On Ramp’ Special: 3 Personal Sessions with one of our Qualified Coaches

Comprehensive understanding of the CrossFit program

-Seamless integration into Group Classes

-Basic workouts using these 9 fundamental movements

-Tailored for your own current ability in a safe setting.

-Special price for 3 personal sessions: just $99. January 2010 only.

You can schedule these at the gym, or online now!

Click Here for our On Ramp Special!
Monday’s WOD’s (Level 1 and All Levels)

‘The January Monthly  Challenge’

“Jackie”

For time.

1000 meter row

50 Thrusters (45/33#)

30 Pull Ups

Post times to comments.

Jackie is our January monthly gym challenge. This means that we’re going to do this again in about 5 weeks and measure our improvement. If you weren’t in yesterday, see then Happy Hour on Friday is a great time to do this one. We had some great times yesterday, site gym record and then new gym record through out the day…so we’re very excited to see how much everyone improves this month!

It was also great to see a bunch of new and returning faces yesterday! If you’ve been on the fence and debating on whether you should get in/back in…the debate is OVER! Get in and get FIT!!!

[wpvideo 6f2kKZVm]

Courtesy CrossFit.com
Tuesday’s WOD’s

Level 1 CrossFit

Skill: Sumo Deadlift High Pull

WOD:

20 Minute AMRAP

10x KB Sumo Deadlift High Pull

5x Push Ups

10x Walking Lunge Steps with KB

Post loads and rounds to comments.

All Levels CrossFit

Skill:

Box Squat

8-10 sets of 2 reps, more about with 1 set done about every minute for 10 minutes.

Dynamic method, so move the weight quickly. Use no more than 40% of 1RM if you’ve never box squatted before.

WOD:

12 Minute AMRAP

20 KB Swings

10 Sit Ups

20 Bumper Plate Walking Lunge Steps

10 Back Extensions

Post load and rounds completed to comments.

Why Box Squat you say? This article is courtesy of www.elitefts.com/documents/box-squat.htm, as told by Louie Simmons, the world’s premier power lifting coach.

“At Westside Barbell we have about 24 lifters. Seven of them have squatted 900 or more. In the 220 class, Chuck Vogelpohl has made 900. Mike Ruggiera, SHW, has gone from a meager 780 to join the elusive 1000 pound club, along with the late, great Matt Dimel. Mary Phillips set many world records by box squatting, as did the late Lee Moran. There is nothing new about box squatting.

The original Westside Barbell Club in Culver City, CA, was years ahead of its time in the late 1960’s and early 1970’s. Their Muscle Power Builder articles were my foundation in training. Roger Estep traveled from West Virginia to Culver City, and his squat jumped from a low 600 to a world record 765 at 198 due to box squatting. I noticed he was not only much stronger but also much more explosive.

I started doing box squats in the late 1960’s. In 1973 I entered a meet that was what they now call raw: no power equipment, even to the point that I wore an Olympic weight belt backwards, so that the narrow side was in the back. Box squats mad it possible for me to squat 630 in the 181’s and deadlift 670 to total 1655 in that meet. I made a 920 squat 27 years later at 235. The only man on the planet to do more in 2001 was Eddie Coan.

That’s enough history. Let’s get to why one should box squat.

Box squatting is the easiest way to learn to squat properly. Most everyone will start descending correctly, but at some point problems occur. To fix this, start on a box several inches above parallel. Squat down to the box. Then have a training partner take out a ½ or 1 inch mat or board. Again sit back, not down, on the box. When this feels right, take out a mat or board again until you are breaking parallel. Anyone can squat correctly if your coach or training partner is smart. You can’t teach what you don’t know.

You can squat very deep when using a box. Angelo Berardinelli has used a 6 inch box, and Amy Weisberger has squatted on a 4 inch box. Olympic lifters squat very deep, but they bounce out of the bottom. We flex.

Because one sits on a box and then flexes to overcome the resistance, box squats will quickly improve your pulling strength for deadlifts or Olympic pulls.

Box squats are much less taxing on the lifter, and by training at 50-60% of a 1 rep max for 10-12 sets of 2 reps, you can easily break your squat record. The muscular soreness is much less than with regular squatting. One of my former training partners, the No. 1 198 in 1984, could full squat only every 10 days due to the extreme soreness. However, learning to box squat, he found he could squat twice a week, once for speed day and once for max effort day, without any difficulty.

Many trainers have found that a great deal of flexibility can be developed while box squatting: by going lower than normally possible, and by using a wider stance.

You can isolate all the correct squatting muscles by sitting extremely far back on the box. By sitting back on the box to the extent that your shins are positioned past vertical, the glutes, hips, hamstrings, spinal erectors, and abs are totally pre-stretched and overloaded simultaneously, producing a tremendous stretch reflex.

When squatting on a box just below parallel, all your squats will be just below parallel. When doing regular squats, when the weight gets heavier, one will invariably squat higher and higher.

Doing static-overcome-by-dynamic work will build a great amount of explosive and absolute strength. Going from relaxed to dynamic work will also build tremendous explosive and absolute strength. Both types of work occur when box squatting. Some muscles are held statically, while others are actually relaxed.

Safety is always important. In powerlifting as in all other sports, injuries occur. I suffered a complete rupture of the patella tendon in 1991. At that time my best squat was 821 at 242. Rehabbing myself, I gained full range of motion and came back to squat 900 in two meets at 52 years old. I have never used knee wraps in training. I have used bands and bar weight combined at the top to equal over a grand with the weight on the box around 800 with no knee problems at all. How? I sit back for enough on the box where there is no pressure on my patella tendons.

Box squatting has made it possible for me to make a Top 10 total in 1972 without gear and to be no. 3 in 2001 in the open division at 242.

Let’s finish with how and how not to box squat. First, how not to. The term rocking box squat has confused many, and this is understandable. At Culver City Westside Barbell Club, Bill West invented a method referred to as a “rocking box squat”. First they would place a squat bar on safety rack pins at a level that would allow the lifter to sit on a box and by just arching the back the bar would clear the pins. A spotter from behind would place his arms around the lifter and by rocking him backward and then forward, the lifter could stand up with a large load assisted on the first rep and unassisted on a rep or two more. That is a rocking box squat, 60’s style. They may or may not have slammed their feet down in a shock method. Here is the more modern, Columbus Westside method. First, use as wide a stance as possible. Wear groove briefs or a suit with the straps down. Position your feet so they point straight ahead and sit back, never down, until you are sitting on the box. The back is arched, the chest is held high, and the knees are pushed out to the sides. Use a wide hand grip to prevent biciptial tendonitis, and pull the elbows up and under to utilize the lats. When you are on the box, relax the hip muscles for an instant, then forcefully flex them by pushing against the bar. This will cause the spinal erectors to instantly flex, which activates the hips and then the hamstrings. The action is like doing a jerk in Olympic lifting. Try to flex on the box strong enough to stand up in one motion.

We are not trying to build muscles, but rather a huge squat. Your quads will sometimes get smaller, but your hamstrings and hips will grow greatly.

Remember to raise the traps into the bar first to ascend. If you push the feet into the floor first, you will find yourself in a semi good-morning position, which is wrong and dangerous.

I know someone out there will say there have been great squatters who never box squat. Well, are you one of those greats, or one of those who can’t squat off the toilet with the Sunday paper?

Give it a try. I’ve given many reasons why you should try box squatting, and I can’t think of one reason not to.”

So yeah, that’s why we box squat! I hope you enjoyed it…because there’s a lot more where that came from!

See you all Wednesday for something Bad!

[youtube=http://www.youtube.com/watch?v=t9BXhlYbsYA&hl=en_US&fs=1&] Wednesday’s WOD:

“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

  1. Wall-ball: 20/15 pound ball, cure 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75/53# (Reps)
  3. Box Jump: 20/16″ box (Reps)
  4. Push-press: 75/53# (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate, order ” the athlete/s must move to next station immediately for good score. One point is given for each rep, purchase except on the rower where each calorie is one point.

Great job ‘Fighting’ yesterday! We’re jumping right in to the year and having a ton of ‘fun’.

Lots of new faces at the gym, so be sure that if you don’t know someone, introduce yourself and them to the group. Make sure everyone feels welcome and hang out, and work out as hard as they want!

Welcome back!

Thursday’s WOD’s:

Level 1 CrossFit

Skill:

Kipping, remedy and Kipping Pull Ups

WOD:

15 Minute ‘Cindy’

15 Minute AMRAP

5x Pull Ups (or band pull ups, or ring rows)

10x Push Ups (off toes or off knees)

15x Squats (Butt to medicine ball, or to appropriately sized box)

Post rounds completed to comments.

All Levels CrossFit

Skill:

Front Squat

7-7-5-5-5

WOD:

21-15-9

DB ‘Clusters’ (Clusters are Squat clean into a Thruster: Sub just thrusters if you can’t clean yet)

Chest to Bar Pull Ups (Sub regular pull ups, band pull ups, or ring rows)

Deck Squats (roll onto your back, then roll up into a squat: sub regular squats if you can’t do this…if you’re close, do 2 regular squats for every deck squat)

DB Farmers walk to short corner & back (about 100 meters)

Post time and load to comments.

Pretty hard week so far, I’ll be the first to admit it. But we were already aware of this, and as you can tell by the WOD postings we’ve been prepared with lots of different scalings and substitutions for each movement to help you get through them properly and safely, while staying on your new fitness goals.

When done properly, CrossFitters should actually see a decrease in injury rates compared with any other type of fitness program or methodology. Although these movements may seem dangerous to people spending their entire lives buckled in to a machine that limits range of motion and trains unnatural movement, we are training the movements for life…and in a very real way we are training for life.

It is our job as your coaches to teach you these movements step by step. Some days that may mean taking some weight off the bar so you keep your knees pointing the same direction as your toes while you squat, or putting a band underneath your knees for pull ups to help you fully extend your arms at the bottom and clearly get your chin over the top of the bar.

The benefits we find from this approach are clear. Very soon the day comes where we’re actually putting extra weight on the bar because you’ve gotten so strong, or taking off the training wheels because you’ve developed such an efficient pull up. Your attention to fundamentals are what builds the foundation for all the awesome CrossFit things that we want to do. If you can’t squat properly, you’ll never reach your full potential on the Clean & Jerk or Over Head Squat. If you can’t kip, good luck finishing a Benchmark WOD in under an hour, let alone getting a muscle up.

But the best part about people who desire to workout properly, and do CrossFit properly, is that you can’t have an ego while you do this stuff! Eventually there’s going to be something that just humbles you. It might be your first day in…it might take a few years. But eventually that day is going to come, and we know the approach to fix it. Scale the movement down or break it into smaller parts. The ability to humble yourself and get to work is going to have a lot to do with your ongoing success. It’s OK if you’ve got an ego…just be sure to check it at the door!

The amazing community of people this builds is second to none.

CrossFit is about ongoing success and results. CrossFit is not a quick fix or a fad. If you have had it with not getting the results you’ve wanted, give us a call and we’ll help. We’ve got the coaches and community to help get you there.

CrossFitNoHo@gmail.com

818-635-6264

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Courtesy CrossFit.com