September 17, 2008
September 21, 2008

Warm-up: 2x through

20 Squats
5 Dive-bomber push-ups
15 Supermans/Back Extensions

Now for something completely different from Tuesday.

Workout I: Back Squat 5×5

The workout is self explanatory. Great work especially to those newbies to the Back Squat!

Workout II: Complete as many rounds as possible in 15 minutes of the following circuit:

5 Pull-ups
5 Box Jumps
10 Push-ups

Rest up for Sunday, Elements @ 9am with the main class @ 10am as usual!



  1. CFDC Maiko says:

    This just crossed my mind – what style of back squat do we generally aim to do in CFDC: high bar (Olympic style) or low bar (Rippetoe style)?

    Just any style that’s comfy as long as you’re squatting deep?

  2. Tom Brose says:

    Generally I prefer a more upright (ie Olympic) style, although both have benefits. Rip and Greg Everett have both published excellent pieces detailing their positions. I find that for developing CrossFitters, aiming to stay upright will transfer to other movements better and still develop strength. I think for advanced trainees the increased loading made possible by the more hip oriented style may be beneficial.

    Personally I tend to hybrid the two, but I am not comfortable with the head position Coach Rip espouses. I need to go train with him to see exactly what I am missing out on, and learn it before making judgement.

    Here is a link to purchase Gregs’ article against the low bar position:

  3. CFDC Maiko says:

    Thanks for the input! Thought you might’ve been hybrid-ing the two styles, but for some reason I’m surprised you prefer the Olympic style! I thought the head position for Coach Rip’s style had to do with aligning the spine/back…can’t remember… There was a new thread on the CF forums about the two styles which is kind of why I brought up the question.

    I’m hoping to buy Starting Strength soon and then Greg Everett’s Oly book sometime later. Big time prepping for the Spring! ^o^