CrossFit Tulsa WOD for Today

WOD

5 Rounds for time of:

30 Squats

10 Push-Press 100/75

Post time to comments

61 lbs 15:28
So slow... but getting stronger

Tuesday 10192010

One of Jerimiah's 6am class members' birthday was today. And of course he made up his own customary birthday WOD. It was one of the hardest I've ever done, but I'm proud of myself for not quitting. I'm also thankful for the trainers at CrossFit Tulsa, and the other class members who support me and each other. It's a great group that pushes each other to not give up.

"Decker"

D - 1 Round Diane
21 Deadlifts (225#/185#)
21 HSPU

E - 1 Round Elizabeth
15 Squat Cleans (135#/95#)
15 Ring Dips

C - 1 Round Cindy
5 Pull-ups
10 Push-ups
15 Squats

K - 1 Round Kelly
400 m Run, 30 WallBall (20#/14#)
30 Box Jumps (24"/20')

E - 1 Round Eva
800m Run
30 KettleBell Swings (70#)
30 Pull-ups

R - Half a Randy
35 Power Snatches (75#/45#)

OR

Row 350m

95 lb DL, Modified Box HSPU, 75 lb Squat Clean, 15lb Wall Ball, 35# KBS, 45lb Power Snatch

1 Hour and 1 minute

Friday 10082010

Front Squat 1-1-1-1-1-1-1

65-85-90-95-100-100-100

Strenth
KB Snatch 5L/R, 5L/R, 5L/R
25, 25, 35

More Squat Therapy

It is amazing how much time and consistency is required for developing a good mature squat. I have 2 good videos on this previous posting, but through the wonders of technology, there are many great resources to help a beginner or intermediate learn the mechanics within variations of the squat.

I'm posting all of the resources I have found from CrossFit Headquarters and CrossFit affiliates here so I can come back to them easily when I want to do some more reading. I hope they are helpful to anyone else who stumbles onto my blog. As I find more I'll add them here.

Print Articles:

Learning the Squat (Stumptuous.com)
A Case for the Upright Squat
Teaching kids the squat (CrossFit Journal Paid Subscription article)
Squat Clinic (CrossFit Journal Paid Subscription acrticle)

Videos:

Developing an air squat
Air Sqaut to a Box... Showing great drive from the hip.
Tabata Squats
Squat Faults
Use of Heels in a squat
Squat Therapy
Coach Rippetoe focusing on Hip Drive in the Squat




Front Squat:
Front squat - the good and the bad.

Back Squat:
Back Squat Geometry with Coach Rip
Coach Rippetoe intro to the Back Squat



Overhead Squat:
Overhead Squat Safety
Overhead Squat Basics
Overhead Squat Elements
Mark Rosen going heavy Overhead Squat
Coach Rippetoe teaching Overhead Squats