"Egotism is the anesthetic that dulls the pain of stupidity."

- Frank Leahy, former University of Notre Dame football coach


Yesterday we had David Tate coaching bench press technique. Today we've got Mr. Tate coaching the squat. The squat is absolutely essential to your athletic development. Tate has a 900-pound squat and has coached hundreds if not thousands of others to enormous lifts. Our emphasis is broader than the powerlifter's so there are certain elements of the squatting approach where we differ, namely in the use of a belt and the use of the belly (secret #7). We want you to gloss over that advice. If you'd like an explanation of our perspective on lifting belts bring it up on the CrossFit message board.

http://www.testosterone.net/html/body_149squat.html


Workout of the Day


Today is a hybrid effort from several training modalities and tough!!

After a warm-up:

Move through the following with a 60 second break between exercises.



Row 500 meters for a record time.

Squat 20 RM weight 20 reps (20 RM is a weight you can squat 20 reps but not 21.)

Pull-up for PR (shoot for personal best)

Deadlift 10 RM weight 10 reps

Dips for PR (shoot for personal best)

Rest 10 minutes


Move through the following with a 2-minute break between exercises.


Row 500 meters match first effort

Squat same weight for twenty reps

Pull-ups for same count as first set

Deadlift same weight for 10 reps

Dips for same count as first set

Rest 10 minutes


Move through the following with a 3-minute break between exercises.


Row 500 meters match first effort

Squat same weight for twenty reps

Pull-ups for same count as first set

Deadlift same weight for 10 reps

Dips for same count as first set


The idea today is to strive to match the performance of the first pass on the second and third.


Feedback, comments, questions as usual send to feedback@crossfit.com

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