Warm Up with an empty bar and perform 10 proper Back Squats

Then Back Squats 5-5-5 working towards 80% of your max

Then Back Squat 5-5-5 (80% of your max for all 3 sets)

You know what grinds my gears?



Cherry Pickers! Have you found yourself “cherry picking” your workouts? Here’s a scenario:  In the morning you check out the WOD and get really hyped up and feel like conquering another Crossfit WOD. As you read the workout, you curse at it and decide not to show up because you don’t feel like doing the “strength” workout for that day.  Solely because it does not give you the ever-so-important “cardio” that you are used to. However, it holds true for the veteran CrossFitters that the workouts that they feel the least like doing are the ones they stand to benefit the MOST from.  Do not forget that Crossfit does not only consist of flipping tires, Filthy Fifties, and Murph. It also includes strict strength training.  The benefits of strength training to athletic performance are enormous and many. Not only is it an integral conditioning component for power athletes such as football and rugby players, performance in the pure endurance events can be improved with a well-structured strength routine. Many Crossfitters will confirm that our sport requires explosive power, muscular endurance, maximal strength or some combination of all three in order to excel. Rarely is pure muscle bulk which is the primary concern and when it is, other elements of strength are equally as important. So next time when you feel most like not coming,  challenge yourself and see if you can overcome that voice in the back of your head telling you to “skip today and just go for a run” and show up at the gym anyway. Don’t cherry pick…Suck it up”

…And that is why “cherry pickers” grinds my gears.