Ride the Flare

Saturday, March 10, 2012

Paradiso CrossFit Kids Open House today at Noon!  Please RSVP is you are planning on attending!

Mobility:
Hip Prep

Warmup:
Volleyball Pepper, 5 minutes (see below)
then, 2 rounds of:
8 Back Squats, moderate weight
12 GHD Sit ups
12 GHD Hip Extensions
12 Wide grip bar taps

Load up!

Back Squat 5 – 5 – 5 – 5 – 5

Cool down:
30 Hollow rocks
Go to the Beach!

The Solar Flare that is.  At least that’s what I was told was responsible for producing the next few days of awesome heat.  But before I get to that, let’s talk about the Back Squat in a different light.  Yes, it is the greatest barbell movement of all time.  Yes, it is responsible for transforming bags of bones into walking human tanks.  Increased athleticism and strength?  Nothing better.  Increased bone density and skeletal loading?  Bet your ass.  Inordinate neuroendocrine response?  Look in the mirror or ask your girlfriend/boyfriend in a few weeks of heavy reps.  The cure for cancer and world hunger?  . . . Yes.

But all of this is for naught if you don’t have great spotters.  Simply put, 2 of your friends will be on either side of the bar as it’s moving up and down, their hands ready to catch it if you fail.  The important thing about spotting is, do NOT touch the barbell unless it begins to travel back down.  If the squatter gets stuck, the spotters must, by Back Squat Code and Friendship Code, allow the lifter to fight it out with everything they’ve got.  Refer to Diso’s excellent video for more in depth spotting instruction.  (Video loading)

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Also, the sun is out, it’s Saturday, and you’re a member of Paradiso CrossFit!  Which means, my cool down isn’t a joke.  Use the fitness, strength, power, and vitality you’ve achieved in the gym for worldly purposes.  Work on the tan and play volleyball at the beach.  Go hiking in Pasadena.  Go surfing with Frank or Diso.  Run outside for shits and giggles (I’m leaving that to you guys, cuz that’s something I’m not very inclined to participate in.)  You get the idea.  Happy Back Squatting Saturday folks.