Sunday marked Tom’s return from his vacation in Mongolia. After wrestling Mongolian-style with the natives and tossing around boulders on the open steppes, Tom reached straight for the most basic, and most loved, of the strength lifts: the back squat.
It was also great to welcome back CFDCer Dawn from an extended summer break in Chi-Town – nice to have you back Dawn!
Great work on the squats all around. A few important points were covered in class regarding the two dominant styles of back-squatting: the high bar, or Olympic squat, and the low bar. Either is fine, as long as you pick one and stick with it (at least for that round of squats).
Also, although Tom continuously stresses this point, it’s important enough to bear repeating: Depth and good form always trump big numbers and sloppy mechanics. Nice to see that CFDC doesn’t disappoint in follow-through
Of course, we all knew that it wouldn’t stop there. Next up, Met Con time: 1000M row followed by 5 x 7 push-press & 21 sit-ups.
(1) If you didn’t have the chance to do it personally, be sure to leave a comment on the blog here thanking our substitute coaches Mike Choi, Steve Opiyo, and Alex “Red Viking” Lofgren, all of whom definitely filled-the-bill while Tom was away; and
(2) Fight Gone Bad V – it’s coming up soon (September 25th), so be sure to sign up. Click the link over on the left hand side of the blog here, and then register yourself before signing up with the CrossFit DC team. You don’t have to raise money to workout (and you don’t have to workout to raise money), but it will be a great time for some great causes. If you have any questions, shoot ’em on over!