Gorilla Grip

Jan 27th, 2016

Category: CrossFit

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

DISCUSSION 18 Comments

  1. lizowiz 01/28/2016 at 2:42 pm

    FS: 160×2
    Wod: 6:50 L2

  2. Ryan Gould 01/28/2016 at 3:02 am

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

  3. Meghan Wisell 01/28/2016 at 1:29 am

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

  4. Jule 01/27/2016 at 11:38 pm

    FS: 205×2
    WOD: 10:34 L2

  5. Mattie Dubbs 01/27/2016 at 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 ✔️

  6. Mike Quigley 01/27/2016 at 3:24 pm

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

  7. melstec 01/27/2016 at 2:45 pm

    Front Squat: 135x5s
    WOD: 8:07 rx

  8. Kurt Brumme 01/27/2016 at 2:37 pm

    FS: 225
    WOD: 9:18 L2

  9. Eddy 01/27/2016 at 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

  10. Crowley 01/27/2016 at 2:03 pm

    front squat: 285#
    wod: 9:34 rx

  11. Ben Brauer 01/27/2016 at 1:43 pm

    FS: 325#
    WOD: 8:35 Rx

  12. Brian M. Maser 01/27/2016 at 1:06 pm

    FS: 225
    WOD: 9:54 Rx

  13. Nick Alonso 01/27/2016 at 12:57 pm

    FS 205
    WOD 13:24 Rx

  14. Diana O'Neil 01/27/2016 at 12:52 pm

    FS 200#x2
    Wod: 7:59 rx

  15. Jason 01/27/2016 at 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.

  16. Morgan 01/27/2016 at 11:59 am

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