Gorilla Grip

Ian
Ian

The squat is essential to your well-being. The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your senior years. Not only is the squat not detrimental to the knees it is remarkably rehabilitative of cranky, damaged, or delicate knees. In fact, if you do not squat, your knees are not healthy regardless of how free of pain or discomfort you are. This is equally true of the hips and back.

Most of the world’s inhabitants sit not on chairs but in a squat. Meals, ceremonies, conversation, gatherings, and defecation are all performed berefit of chairs or seats. Only in the industrialized world do we find the need for chairs, couches, benches, and stools. This comes at a loss of functionality hat contributes immensely to decrepitude.

On the athletic front, the squat is the quintessential hip extension exercise, and hip extension is the foundation of all good human movement. Powerful, controlled hip extension is necessary and nearly sufficient for elite athleticism. “Necessary” in that without powerful, controlled hip extension you are not functioning anywhere near your potential. “Sufficient” in the sense that everyone we’ve met with the capacity to explosively open the hip could also run, jump, throw, and punch with impressive force. Secondarily, but no less important, the squat is among those exercises.

Courtesy of Greg Glassman & Crossfit.com

Nutrition Challenge – Baseline Measurements This Week!
TODAY during morning and evening
Thursday during morning and evening classes

Strength
Front Squat
2-2-2-2-2

-Between sets complete 10 hip extensions or supermans

WOD
5 Rounds
3 Front Squats (115,75)
4 Thrusters
5 Shoulder to Overhead
15 Kettlebell swings (2,1.5)

Level 2- (95,65), (1.5,1)
Level 1- (75,45), (1, 0.75)

Cashout
20 Sit-ups
10 Plank-ups
20 Russain Twists
10 Side plank raises each side

18 Comments

  • lizowiz

    01/28/2016 @ 2:42 pm

    FS: 160×2
    Wod: 6:50 L2

  • Ryan Gould

    01/28/2016 @ 3:02 am

    FS: 185×2
    WOD: 12:20 L2 (the STOH felt like lead…felt a little burned out today)

  • Meghan Wisell

    01/28/2016 @ 1:29 am

    170×1
    7:11 L2… Probably should’ve went RX

  • Jule

    01/27/2016 @ 11:38 pm

    FS: 205×2
    WOD: 10:34 L2

  • Mattie Dubbs

    01/27/2016 @ 3:41 pm

    FS 225
    Wod: 9:54 RX no grip after…messed up the time in original post, we were suppose to subtract a minute apparently…
    Cash out ✔️

  • Mike Quigley

    01/27/2016 @ 3:24 pm

    FS – 255×2
    WOD – 9:44 RX
    Cashout – did GHDs instead.

  • melstec

    01/27/2016 @ 2:45 pm

    Front Squat: 135x5s
    WOD: 8:07 rx

  • Kurt Brumme

    01/27/2016 @ 2:37 pm

    FS: 225
    WOD: 9:18 L2

  • Eddy

    01/27/2016 @ 2:26 pm

    FS: 5×3 (every two minutes) – 205
    WOD: 11:58 Rx
    Cashout: 3 rounds – 10 sit-ups, 10 strict sit-ups, 10 medball OH sit-ups

  • Crowley

    01/27/2016 @ 2:03 pm

    front squat: 285#
    wod: 9:34 rx

  • Ben Brauer

    01/27/2016 @ 1:43 pm

    FS: 325#
    WOD: 8:35 Rx

  • Brian M. Maser

    01/27/2016 @ 1:06 pm

    FS: 225
    WOD: 9:54 Rx

  • Nick Alonso

    01/27/2016 @ 12:57 pm

    FS 205
    WOD 13:24 Rx

  • Diana O'Neil

    01/27/2016 @ 12:52 pm

    FS 200#x2
    Wod: 7:59 rx

  • Jason

    01/27/2016 @ 12:22 pm

    Strength: FS 300# x1 25# PR
    WOD: 9:47 1.75 p Tried to keep up with Quigs
    Quigs, we were supposed to subtract a minute bc of a clock issue.

    • Morgan

      01/27/2016 @ 12:27 pm

      Nice PR!

    • Nick Alonso

      01/28/2016 @ 3:49 pm

      300# FS, Wow! Congrats I guess Hatch really works?

  • Morgan

    01/27/2016 @ 11:59 am

    FS 205×2 (5# pr for 2)
    Wod: 7:34 rx
    Cash out ✔️

Comments are closed.

X