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To register, click here.  Crossfit Nutrition Certification December 6, 2008 Spend 1 day with Coach Robb Wolf learning the art and science of performance nutrition. The day will include lecture and theory of performance eating, recovery and optimizing health and longevity. Significant emphasis will be placed on the PRACTICAL implementation of Paleo/Zone concepts including cooking demonstrations, how to shop, eating on the road and more. By the end of the day you and your clients will have no more excuses why you cannot feed and water yourself for optimum performance! Robb Wolf is a former research biochemist specializing in lipid metabolism. His CV includes research at the Fred Hutchinson Cancer Research Center and graduate work with Prof. Loren Cordain of Colorado State University, author of The Paleo Diet and The Paleo Diet for Athletes. Robb is a co-founder of the CrossFit NorCal (the 4th CrossFit Affiliate), a review editor for the Journal of Nutrition and Metabolism, and a co-founder of The Performance Menu. To register, click here. Thursday, June 26. 2008
0630 & 1145 @ MACG-28 Pull Up Bars
Front Squat 1-1-1-1-1-1-1 reps Post weights to comments.  There are a number of characteristics common to world-class trainees. Specifically, these characteristics include, but are not limited to: Desire, Willingness to Listen, Dedication to Fundamentals, Mental and Physical Preparedness, Ability to Train Alone, and Behavior under Duress. - Drew Thompson |
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Keep the elbows up at the bottom of the squat so the bar will stay back on shoulders. Once the elbows come down slightly, the weight moves off the shoulders and your balance is lost. Stay back on the heels the whole time during the squat.
Maj. J's emphasis on keeping the elbows up finally sunk in and that is key to keeping the bar balanced. An unbalanced bar creates a lot of extra problems. Great workout today.
Find it hard to reflect on today knowing that tommorrow is a 3mi run.
Incredible devotion from the athletes participating. Form was pretty darn good throughout. Couple of items to keep thinking about when doing front squats.
1. Keep the elbows up (triceps parallel to deck) the whole time during the squat. At the bottom, push the elbows up. This will keep the bar on the top of your shoulder and prevent the bar from rolling off.
2. At the bottom, drive out through the heels. Do not stay in the bottom position any longer than you have to. Keep the knees out and do not let them cave in at the bottom.
3. Keep a tight lower back the whole squat. When you lose the lumbar curve in your lower back, your upper back will round which causes the shoulders to roll forward, then the bar rolls forward, then your elbows drop, and finally you end up on your toes rather than the heels.
Safety is always paramount. You will not get hurt if you stay on your heels, keep the knees over the toes, have a good lumbar curve, stay intense throughout the whole squat, and be smart about the weight. Challenge yourself on the weight but know when to back off.
135-165-185-195(f)-185-190-195
Still not comforatble with this exercise, although, I have seen improvement overall since the last time we did front squats. The key thing I need to focus on is to maintain the slight arch in my back and to force the bar up on my shoulders. Strict form is important.
Run 1 mile
75 Squats @ 135 lbs
Run 1 mile
Nigel's beat everyone...heh 22:10
My score 24:30 ish (I know it was 24 something)