March 25, 2011
March 30, 2011
Box Out

Tom’s Westside is certainly showing through, as class revisited box squats again this past Sunday. This time, however, heavy 1RM were the goal of the day.

Box Squat: 3 x 3 x 2 x 2 x 1 x 1 x 1

Be sure to check out last Sunday’s blog-post for a point-by-point review of the box squat, as well as video of Westside’s Dave Tate talking about, and demonstrating, proper execution of the box squat.

Met-Con: 3 x 3min On/1min Off AMRAP of 5 push-press, 5 burpees, 10 squats

One round would’ve been nice, but the plan was set and followed through on. If I recall correctly, the top score was Dan’s 14 rounds plus, with Erica’s 12 being the next closest.

Great work all around. Be sure to check out yesterday’s post and watch CrossFit HQ’s highlight video of the NorCal 40’s competition that Tom A. competed in a little while ago.

Also, the first Open Qualifier workout wraps up tonight (finally), which means the second should be posted Tuesday night. Get excited for the second round of action!

Now, will someone please turn the thermostat back up – I was rather enjoying Spring…



  1. SBV says:

    Today’s caption should be changed from “Box Out” to “Hamstrung.” I’m walking around the office like Bo Jackson today feeling like my glutes and hammies are going to bust through my suit pants.

    Also, I almost puked during the sit-ups on third round of yesterday’s “warm-up.” It’s good to be back.