In CrossFit we train the squat progression as follows:

Air squat, back squat, front squat and then overhead squat.
But is there a Fifth squat? Yes and no. what I am talking about
in case you haven't guessed is the low bar back squat.

The low bar back squat changes more than just where
you rest the bar on your back. It also shortens the lever
position in relationship to bar and the hips, this change
in bar position also results in greater posterior chain
involvement. By recruiting more of the Hamstrings,
Abductors and Glutes the result is More Hip Drive and
I think most of us can agree that more hip drive is
better.

If you have never tried the low bar position on the back
squat then give it a try with todays strength WOD. It might
feel a little weird if you have been doing the high bar
position for a long time but it's worth trying. I certainly
don't consider myself great at the back squat but I have
been using the low bar position for a while and find that
I now prefer this to the high bar position.





As you can see from the illustration the change in bar position
forces you to use more hamstrings in the lift.

Workout Of The Day

Strength
Back Squat
5@ 60% - 5@ 70% - 5@ 80%

MetCon
2 rounds of:
50 squats
40 push ups
30 sit ups
20 Dbl Unders
rest 2 min

Today is day One of the Twelve days of CrossFit and
what does CrossFit Modesto have in store for you? well
all I am going to say is it's a Hero WOD and it lasts for
Twenty minutes. If you want to know more then you will
have to come in and be prepared to do the workout.

What is the Twelve days of CrossFit?
Between today and December 31st we will program a total
of Twelve CrossFit benchmark WOD's, we won't tell when
they will come up or which benchmarks will be programmed.
On the last day, Saturday December 31st we will do our 12th
benchmark and then have a little get together with food and
drinks . We will also be giving out prizes for those that make
it to the most days.

Why do this? Simple December is typically a month when many
people slack off in the gym and we are just trying to create a
little extra motivation.

I hope everyone had a great Thanksgiving. I would have to
say this was the best Thanksgiving our family has had for
several years. For me it was the first time it really felt like
Thanksgiving since the passing of my mother. Hopefully
Christmas will be just as enjoyable. Mia has informed me she
wants a cornet and roller skates with flowers on them, the
skates I understand but I was a bit surprised about the cornet.

Ok, everyone should be well rested, so lets knock out this hero
WOD and move forward.



A picture from the archives

Well it’s that time again.  This will be the third year we have
held Turkey Gone Bad. I think that makes it a CrossFit
Modesto tradition. For those of you who have not attended
Turkey Gone Bad before, all I can say is it’s Fight Gone Bad
meets pumpkin pie. Sound like fun?

On another note we have gone over the data from the
performance testing WOD’s we performed on October 23
and then again on Monday. About 90% of those who
participated in both had an increase of performance. With
those results along with the 10 back squat PR’s
from Tuesday, I would have to say that last months programing
has been a success. We will be starting the next programing
cycle next week and conducting another performance test.
The next performance test will be more of a strength biased
test.

 

Workout Of The Day

Fight Gone Bad

3 rounds of:
1 minute of Rowing for calories
1 minute of Push Press 75/55
1 minute of Box Jumps
1 minute of SDHP 75/55
1 minute of wall balls
1 minute rest

add up all reps

Over the course of the past few months I have been testing various compression gear for different reasons. Some of these reasons are: recovery, injury prevention, and increased physical performance. Shin splints are really where it all started for me though. My solution was to give this compression gear fad a try.

Compression gear cuts down the amount of vibration in your muscles as you workout. Muscle vibration, or oscillation, is a major cause of fatigue during workouts. Since wearing compression tights, socks, calf sleeves, and/or arm sleeves, I don't fatigue as fast and wearing them both during and after working out, I have noticeably less soreness in the following days of a tough WOD. Most of the items I have bought are all available on Amazon, just make sure that you visit the manufacturer's websites and take the proper measurements so as to get the proper fit.

My quest for more compression gear has not ended...you don't want to see my Amazon Wish List!

Some brands Chris has tried:
CEP
2XU
CW-X
SKINS

If you're interested in knowing which products Chris uses or have any questions, feel free to email Chris at .(JavaScript must be enabled to view this email address)

Does anyone else use compression gear? Let us know!


Chris testing his compression gear during Saturday's WOD

Workout Of The Day

Strength
Back Squat - Find one rep max

Warm up with 3 sets of 3-5 reps at 40-60% of your previous one rep max. Take plenty of rest in between each set.

Metcon
7 Rounds:
7 Thrusters
7 Burpees

This workout should take LESS THAN 10 MINUTES. Choose a moderately heavy thruster weight.

For those of you wondering where my name has gone
on the whiteboard, I have taken a break from the CrossFit
metcons to increase my strength and work on my
gymnastic/miscellaneous skills in preparation for the CrossFit
Games Sectionals coming up in February. If you thought I was
slacking off, no worries, I’m training 6 out of 7 days of the week.

Because of this, I have made mobility and recovery a PRIORITY.
How many of you eat at least three times a day, every day?
That’s how much time I dedicate to helping my body recover.

Recently, I have made soaking in EPSOM SALT
(the scientific name is “magnesium sulfate”) baths
something I do almost every night. Did you know that soaking
in epsom salt can reduce inflammation, relieve stress, and
“improve formation of joint proteins, brain tissue and mucin
proteins”? Sounds good, right?

I have noticed that combining the epsom salt baths with
yoga stretches (3x or more a week), rolling with my foam
roller and using my stick that I bought from ONTHERUN,
that I'm not sore and feel fantastic. I do A LOT OF SQUATS in
the form of hang squat cleans, hang squat snatches, back
squats, front squats, box step ups, lunges, etc., and my hips
and legs feel great. When I’m not sore, I’m able to perform
better, squat better, lift heavier weight, and get stronger.

Epsom salt is CHEAP and EASY TO USE. I picked up two bags
at Wal-Mart for about $8. I bought lavender and peppermint
scents, but for you manly-men, there’s also just plain old
epsom salt that doesn’t smell like anything. Once you get it
home, you pour some in the tub and soak. It’s that simple!

For more information on the benefits of using Epson Salt

For info on mobility:
www.mobilitywod.com
or (Thank Patrick for this one!)

Anybody else using epsom salt in their recovery? Got
another mobility habit you’d like to share? Post to comments
or on the CrossFit Modesto facebook wall. We love to read
what others find.


Bryan and Gabriel of ONTHERUN with mobility tool "THE STICK" and a cool pair of New Balances

Workout Of The Day



400 Meter run
60 KB Swings
200 meter run
50 Box Jumps
100 meter run
40 push ups
50 meter run
30 thrusters 45/33

Yes if this looks familiar it's because we did this a month
ago, we are redoing it to see what kind of improvement
or lack of we have seen in the last month. The data from
these test WOD's will help us to improve programing
based on the results.