150319

The Back squat, like the Deadlift, is a potent exercise with potential to really change our body. Want to get stronger? Heavy back squats. Add a conditioning warm up and it's guaranteed.

Back squat 5-5-3-3-3-1-1-1-1-1 WUWO:
                                                    Total time: 1 mile run/75 Doubles/500m row/25 Airsquats
TW- 135                                         20:07
Juan- 265                                        16:50      8:00
Eric- 275                                         14:21      7:36
Todd McK- 195                             18:13      7:35
Casey- 285                                      14:52      9:30
Joan- 116                                        20:47      9:05
Teresa- 195*                                   16:27     10:10
Holley- 120                                     18:49
Caitlin- 115                                     14:53
Sharon- 120                                    22:17
Tommy- 285                                   18:55      9:16
Tammy- 135                                   16:46  
John- 225
Wesley- 225            

Good workouts everyone. Monster squats Casey, and Tommy. Nice *PR Teresa, and sweet warm up Eric. Big THANKS.

The last time this workout popped up was 121219, which prevents a comparison because that happens to be right in the middle of  The Winter Circus. Instead of  Back squats, we smashed 'Grace', and 'Cindy' together and called it 'Grindy'. Otherwise, this would be just one more strength workout that shows how much we have grown since starting CrossFit.

Strength workouts, while a little more relaxed, should be attacked just like any other vicious workouts. Just not timed. Strength workouts are actually where a lot of our overall progress can be made. Some beginners are reluctant to push themselves past their point of no return, right into the oncoming headlights of failure. But that soon changes as they learn to deal with the discomfort of max efforts, and get bitten by the "challenge bug", that little voice in your head that keeps telling you to "just do it", and won't stop until you do.

Bugged by success. You want more. You train hard. More success. Bugged again, you still want more. That's a beautiful cycle of pure love, because we will NEVER master CrossFit, yet we will continue to try. There are 10 general  aspects to physical fitness that CrossFit develops, we should add an eleventh- character. We know it when we see it, and CrossFit builds it. It's  the continuing struggle to improve that motivates us to keep working, ultimately making us not only physically stronger, but mentally tough as well.

It's what makes the question go from "Can I do that?", to "How long will I have to train to do that?"

Ability has been unleashed, and the possibilities are endless. Another CrossFitter is born.

Thanks for another great day at CFSF.

Strength + mobility = durability
CFSF