September 30, 2011
Burpee Suicides…need I say more?
October 5, 2011

Once again, Sunday morning puts the dedicated back in the squat racks, and onto the box. You may have noticed that we have narrowed the scope of our “Sunday offerings”, at least as far as main segment of class. This is by design. Focusing on the heavier, posterior chain dominant exercises (Box Squats, Good Mornings, DLs etc.) is getting the group stronger. We can apply this across other movements. Its also a great chance to make sure people are getting their heavy work in safely, with spotters and feedback. The metcon or assistance work gives us the opportunity to widen the selection of exercises, as well as reps, time frame, etc. STRENGTH: 6X2 BOX SQUAT


Finally, expect an in depth write up of Chris’ experience training with the Beijing Weightlifting Team. He was lucky enough to spend two days training with world class atheletes



  1. SBV says:

    The heavyweights were nice enough to let me work in on box squats yesterday. Emphasis was on pushing the hips back (rather than simply squatting) to maintain tension in the hamstrings throughout the entire movement. I felt abnormally strong yesterday, which I’m convinced is directly attributable to the non-traditional posterior chain movements we’ve been performing (i.e., walking dumbbell good mornings, plate pushes, manual back extensions, sprinting).

    Tim and I got so caught up in what we were doing on the metcon that we completely lost track of how many rounds were had completed. Put us down for however many rounds Dan and Mark completed, plus one . . .

  2. Dian says:

    Nice photo of the Arend family working up a sweat.

    Looking forward to hearing from Chris about training with the Beijing Weightlifting Team.

  3. Tom Brose says:

    Sebastian, glad that the weight felt light- now just go heavier next time! A big part of success in the squat happens outside the rack.

    Dian, glad you noticed the family pic, I thought that was very cool.

  4. edgy reggie says:

    I enjoyed this workout.

    Box squats: I worked up to 110 kg. Unfortunately, I forgot that I did some Olympic lifting (snatch drills and overhead squats) on the previous day; thus, I was unable to lift either 115 kg or 117.5 kg. On the last set, I backed down (with ego safely in check) and did 100 kg x 2. Thanks to Tom A., Adam, and Coach for the spotting.

    Met-con: I worked with Adam and Tom A. We used 35# dumbbells for the push press and the 24″ box. Throughout this workout, I was wondering how Tom A. and Adam finished the AbMat sit-ups so fast while I was struggling (a bit) to complete the twenty reps. Nevertheless, we completed seven full rounds. My knees felt fine with jumping-on and jumping-off for the box jumps. 🙂

    I found a Sunday yoga class to substitute for Winnie’s class while she is away (though there is no substitute for Winnie). 🙂

    The (Arend) family that plays (read: does CrossFit) together… 🙂 Nice job Tom, Ami, Sophia, and Tatianna. 🙂 Next time, bring the twins; I miss seeing them.

    It will be interesting to hear Chris’ stories about training with the Chinese national team.

    “Not too bad for an old man.” – CFDC’s own ODB

  5. edgy reggie says:

    Correction: The Beijing weightlifting team. Where is the “edit” button when one needs it? 🙂

  6. edgy reggie says:

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