Third World Squat IN ACTION!

The always-inspiring, smile-inducing afternoon athlete Laura W is currently in Nepal doing some great work. She wanted to say hi and also show off the squat she's been practicing!

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PARTNER WOD for Deload Saturday 5/10

as many reps as possible in 20 minutes:
- 10 medicine ball situps
- 10 medicine ball slam ball
- 10 burpee box jumps
- 20 "wall ball"

You and your partner decide weight of dynamax medicine ball (8/14/20#) and box height (12/20/24/30"). Inspired by our friends at CFDeliverance.

Post score to whiteboard/the Cody app.

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CGO 11.5 and Going #2

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WOD

CGO 11.5

as many rounds as possible in 20 minutes:
5 power cleans, 65/45kg
10 toes-to-bar
15 wall ball, 20/14#

compare to Saturday, 23APR2011. Post results to whiteboard.
---- You're going to gawk at me, but I'm being serious. You can thank Amy for bringing it up (; We've talked about in class, and if you remember way back when we first taught you about the "paleo chair"/Third World Squat, we said it does wonders for your health, movement, and mobility. For those who were with us for over 2 years, we used to talk about Paul Chek * and some of his reasons for a full depth squat... in other areas than fitness. MobilityWOD.com started with this concept in his first video. Robb Wolf mentioned it early on with the Paleo Solution podcast. It's amazing! I can't believe no one thought of this yet! OH. WAIT A SECOND.
For those willing to spend the money, awesome. I'm really glad you're taking this seriously.

For everyone else serious about trying it, time to start balancing!

Just like everything else we teach: try it for two weeks- if it doesn't make positive change go back to what you know.

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Torture or Stretching

Colin's pre and post-WOD stretching routine.

Are you mobilizing post-WOD?

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 WOD

as many reps as possible in "a time less than 10 minutes":
ground-to-overhead, 45/25kg

You may do clean and jerks, snatches, deadlift-to-bicep-curl-to-push-press.

During the workout you will receive a 2-minute warning before time ends. Do you pace or go all out?

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The Third-World Squat - T-Nation

10-minute test on Friday!

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Beach Day Info

This Saturday the 13th is our 2nd Beach Body Burpee Bonanza (c) aka The 3rd Annual FCF Beach Day!

THE DEETS:

The 9am and 10am classes will run as normal at the gym.

We will claim our spot at Alki Beach by 11am and will announce our location via interwebs (twitter, facebook and the like,)

11:30am SHARP we will run our beach workout.

Post-WOD we will set up our BBQ and start grilling.

We will be playing Hooverball at 1:30pm. Then Volleyball. And frisbee.

I am bringing the big 'ol cooler and ice. You can bring your own non-alcoholic beverages of choice.

There are plenty of bars and eateries that serve beer right next to the beach. We'll travel there for liquid refreshment.

Everyone is welcome to join!

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WOD

overhead squat 3 x 3RM

Post loads to comments

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The Third-World Squat - T-Nation

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