WOD 1/22/10
January 21, 2010 by Kris Freeman
Filed under Workout of the Day
WOD
3 Rounds for time:
50m Walking Lunges
100m Broad Jumps
200m Run
How to PROPERLY use the Box Squat
VS
How NOT to use the Box Squat
I’m just going to hit a few points on the Box Squat
The Box Squat is a very useful tool to build the hips, glutes, and hamstrings. When you can develop these muscles and “wake them up,” you will have a heck of a squat
1. The Box is NOT used as a “Depth Gauge”
2. The point of the Box Squat is to overload the posterior chain (hamstrings and glutes)
This equates to more power out of the hole (bottom of the squat)
3. The Jack@$$ in the second picture has his knees forward and is using all quads to get off the box. WRONG!
4. You have to stretch back onto the box (loading your hips), but STAY TIGHT!
5. DON”T COLLAPSE ON THE BOX. UTILIZE CONTROL!
6. Read and watch about the Box Squat HERE
Affiliate Team Training
WOD
+
AMSAP L-Sit – 3 attempts; 60 sec b/t attempts
+
For total reps;
30 sec high speed double unders, 30 sec rest x 10
Post WOD time and total seconds of L-Sits + Total DU’s
Ex. 14:10 / 210 (60 sec. L-Sit + 150 DU’s)
Nice illustration Freeman. Her toes are up,knees are back, and the spine looks great. Tough to do with no weight. Not sure why, but it’s much more interesting than watching Paul and Sammy box squat.
Who cares about the form? Am I the only guy who isnt looking at form in the first picture?
Her toes are up in the air not sure she should be doing that anyway?
I didnt even know form existed in the first illustration
Great article on the importance of developing strength from your hips and in your posterior chain.
http://www.fitnessspotlight.com/2008/10/6/developing-hip-function-a-hallmark-of-athleticism/
I did this WOD the other day, 14:10. It’s a LOT of broad jumps.
I want this chicks arms and shoulders!;)
Dave Tate is the Anne Geddes of Box Squatting photography! Thank you Dave…thank you.
AJ, I am also in agreement with you on this being more interesting than when Paul and I do it! For some reason people look at us strangely when Paul assists me this way…especially when he starts singing, “It’s all in the hips…it’s all in the hips!”
Great quote from the article:
“In any full-body movement, the hips are the central source of power. The strongest muscles surround the hips, and muscle strength diminishes progressively as you move further from them. A shapely buttocks is typically a strong buttocks, and a strong buttocks generally means a strong person. So if you want to decide at a glance whether a person is capable of sprinting and jumping after large prey, and then carrying it home, the buttocks is a good place to look.”
Happy belated birthday Tonya! Hope you enjoyed something paleo friendly for a birthday treat!!
Bo and I attempted a homemade WOD of 5 Thrusters (135) 25m tire flip (200) and 3 muscle ups. Sounded like a good idea prior to. 10:06.
5 rounds
Thanks to a tip from Brad I figured out how to do muscle ups with alot better form, and it made them alot easier. Anyways I ended up doing Hero WOD Nate for the first time ever I was pumped!!! I did 7 rds not bad for the first time Rxd.
For anyone who does Nate regularly what is a
good number of Rxd rounds on this WOD? 15?
I actually think her knees are too far forward. Her hippy jippy pants are obscuring her shin angle. Toes are up b/c her weight is on the heels (good). Pushing out w/the feet to stand up(good).
And she is hot, so let’s let her get away with the shin angle.
Happy Birthday Tonya!
You’re probably like 12 or something.