Five rounds for time:
Row 500 meters
35 Hip extensions
Post time to comments.
I’m sure people will get sick of me telling them that power and true strength starts with the hips. With an efficient squat you’ll move much easier in your day to day activities and when you start moving weight, you’ll become strong.
I always ask new people when was the last time they did a squat. Most people say they haven’t done a squat in years. We do them everyday though when we get out of a chair at work, out of our car, and out of bed. It’s a true functional movement that you’ll do throughout your entire life, yet most people don’t work on them while they’re at the gym. Or if they do, they’re shitty ones which lead to injury, which leads to them being labeled as “Dangerous”. Take a look at any globo gym and you’ll find rows of bench presses and one or two squat racks. Monday at globo gym is “Nation Chest and Tricep Day”, so you’ll see everybody on those pieces of equipment while those poor squat racks are neglected. How many times have you been stuck under an evenly distributed weight laying across your chest while your laying down and have to push it off yourself? Can’t think of one. How many times do you get up and down out of a chair throughout your day? Numerous. Do you think you would be better off working on squats or bench press?
In CrossFit we do lot’s of squats and deadlifts. These guys will help to strengthen all those stabilizing muscles in your lower back and hips that cause low back pain. If you play any sport, they’ll make you better at whatever that sport may be. When you move big weight, you feel strong. It builds self confidence and that self confidence spills over into every aspect of your life.
It’s so much fun for me to see you guys move weight that you thought was previously impossible. This is just the beginning, you’ll surprise yourself with what your capable of doing in the future. I guarantee that Emily, Derek, Kim, Amy and I will be there to cheer you on the whole way.
Below is an article explaining the importance of proper hip function. You’ll have to copy and paste to your browser in order to read the article.
This video of our afternoon classes last monday doing the “The Chief” workout. Same thing, just copy and paste to your browser. Tell us what you think.
Thanks for the post Tom – as some one who has had back pain in the past I am grateful for the advice and reassurance concerning the value of proper squatting
Great Article Tom and loved the video. I posted the article to the Core Cross Fit Page on FaceBook. Check it out. I also “tweeted” about it with a link to the video. So maybe all my 45 year old out of shape friends will read it, check it out and sign up.
Great post/article/video Tom!
Thank you guys for the positive feedback, it means a lot to me. We’ll have to record the morning classes and get a video posted. If there’s anything I can help you guys out with, just ask.