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THURSDAY, 05.23.13

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Robby jumping so fast the camera can't keep up with him

SWOD Squat 3x5 (add 5 lbs to last workout) 50 Evil Wheels

DWOD The "Original" Volkswagen 21, 15, 9 reps of: Bench Press @ body weight Strict Pull Ups

What you should be thinking about on your Squats

1) Retract, depress, and squeeze the shoulder blades 2) Squeeze your butts, then squeeze your trunk 3) Drive your hips back and pull yourself down 4) Hit below parallel 5) Then explode up with all your might, while driving back into your heels

Here are some good videos of K-Star dropping some knowledge bombs

The Crossfit Experience with Kelly Starrett 

Shoulder and Upper Back Stability 

TUESDAY, 05.21.13

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DWOD Find: 3 RM Max Height Box Jump then.. Sprint 12 x 50 yards Rest 30 seconds between sprints

SWOD Deadlift 5 RM

Today we will be doing the DWOD first. This will pop up from time to time. There are a couple reason for this format. One reason is when your competing in a sport you won't always be as fresh as possible, so it's good to train in a fatigued state from time to time. Sometimes you need to know that you can still put out a decent workload even when your fatigued i.e the second half  of a game.