WOD – 121116

WOD – 121116


This is the final month of our 5-3-1 program.  Add 5% to the numbers you were working off of last month.  Download the 5-3-1 Spreadsheet here.

This week:

5 @ 65%

5 @ 75%

5+ @ 85%


4 Rounds for reps of:

2 min ME Row for calories

– Rest 1 min

1 min ME Wall Climbs

– Rest 1 min


1a) 3 X 10 Glute Ham Raise – rest 30 sec

1b) 3 X 10 GHD Situps – rest 30 sec

Just Squat

By Greg Glassman and staff (from the CrossFit Journal)

April 22, 2012

“Regardless of what the problem is, the answer is to squat.”

Those are the words of CrossFit founder and CEO Greg Glassman.

“People who do not know how to squat do not have normal hip function, don’t have normal leg functional,” he says in this medley of clips paying homage to the movement. “They can’t jump, run, throw or punch correctly.”

As a fundamental movement, the squat is a building block to every other movement in CrossFit, says HQ trainer Pat Sherwood.

“Do this well and everything else you do will fall into place,” he explains. “Do this poorly and everything else is going to be a little challenging for you.”

Every part of the body must be engaged and tight in the squat, Sherwood notes.

“If you find yourself down in the bottom of the squat and you’re just kinda chillin’, you’re probably not squattin’ right,” he says.

For those feeling averse to the squat, Glassman has a simple question: “What is the preferred method for getting your ass off the toilet seat?”