Friday 010330

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.

"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