Back Squat Work

Then ….

4 Rounds for total reps:

30 seconds on / 30 seconds off each

Box Jumps

Mountain Climbers

Push-ups

Toes 2 Bar

Matt cheers on Lisa during "The Quad" event at the CF Regionals

You know how motivating it is to have somebody pumping you up when you are dog tired and 5 reps may as well be 50.  When you’re done with your wod try motivating a fellow crossfitter.  Motivation is contagious!  That’s why we all aren’t doing the Crossfit.com wod in our basement with no one around to call a missed rep, or bad form.

Building the Base of the Strength Pyramid

By Bill Starr

Many people take the wrong approach to strength training. Bill Starr says the simple, focused approach is the best way to build strength quickly.

When constructing any sort of structure, from a simple shed for the back yard to a stadium that will seat 100,000 people, you need to create a solid foundation first. If this isn’t done properly, the structure will not be substantial, nor will it last for very long. This same idea applies to the process of developing a strong body. Time and energy must be spent establishing a firm base. I like to think the pyramids of Egypt were built in this manner: they could only go as high as the foundation would support. The same goes for the human body.

While most of those who embark on a mission to make their bodies functionally stronger understand the logic behind this idea, very few put together a program that will satisfy it, mostly because the real reason they start lifting weights is to obtain bigger arms and chests. Another mistake many coaches and beginners make is that they include far too many exercises in the routines. Then there are those who start off using a sensible program containing only a few basic exercises. They inevitably become impatient and begin adding in more and more movements before their foundations are solid.

Building a solid foundation is actually a simple process, but that point is usually missed because many coaches and athletes try to make it quite complicated. Complicated has to bring better results than simple, right? It’s just the opposite, and that is confusing to many people who are engaged in teaching or trying to improve their functional strength