Archive for March 28, 2013

Friday 20130329 Open Workout

Posted: March 28, 2013 by totactfit01 in Uncategorized

Day 57 of the 100-Day Burpee Challenge!

BenAnd I know at least 24 of those will be Birthday Burpees for Coach Ben Yates.  Wish him a Happy Birthday if you see him during the day today or Friday at 1930 for our “Friday Night Lights” running of 13.4



High Box Squats 11 sets of 2 @110% of 1RM

Set starts every 90 seconds

Post weight used to comments/LogWOD

Last time we did this was 31Jan2013.  Click here for a reminder.  If you were here that day, try moving up the weight you used by 5-10 pounds.


Video courtesy of Elite FTS.  Dave Tate going over the finer points of high box squat.  As you can see by the video, you will be finishing ABOVE normal squat depth (not going to where crease of the hip is below the knee).
Things to remember when doing this type of squat…

-Feet will be wider than shoulder width.   

-Ensure you turn the knees out (watch the demo in the video).  Force them to stay going out through the WHOLE movement.

-Butt goes back and keeps going back through the downward movement.  Your knees should be even with your ankle at the bottom position.

-Come straight up (Chest UP!) on the upward movement.  DON’T let the bar come forward.





think “Toy Story” – Reach For the Sky!….for the muscle snatch….get it?……

For Time:
55-44-33-22-11 Double Unders
10-8-6-4-2 Muscle Snatch (95/65)

Post time to Comments/LogWOD


Video courtesy of Anvil Athletics.  Key to the muscle snatch is not re-bending the legs after you get triple extension.  Re-bend the knees = No Rep!


Cash Out:

Reverse Hypers 4×20
Chest2Ring pull ups 3×10



Firebreather Piece (Done after class):

Rest.  Recover from 13.4 if you did it already or do mobility to prep for your attempt.