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Tuesday, January 5, 2010

Mackenzie doing jumping muscle ups on the first day she attempts them?!??
Whose hand print is on Karin's butt?

Speaking of mature squats. Nate's daughter Ashley(7) and Christopher(3) hitting a fun workout yesterday.

Clay (consistent)Crim doing a true muscle up on his first introduction to the movement!??!?!

5 rounds for time of:

25 GHD Situps
25 Back Extensions

I mentioned a mature squat yesterday. That was not to imply that y'all had an immature squat, far from it. Practically no one walks in the door (or after a few months) and knows everything about the squat. But it's such a foundational movement (try getting off the toilet without) that we're going to discuss the idiosyncrasies of the movement.

The primary difference between an immature squat and a mature squat can be seen in two areas. The first is depth. A mature squat is Ass to Grass or as deep as possible. The second is in posture. A mature squat is presented with an upright torso which becomes beneficial in lifts like the front squat and overhead squat or the High Bar Back Squat. These are good indicators, however a mature squat is best judged as an overall look of technical superb movement with proper mechanics that never change. Someone with a decent flexibility can be put into this position relatively easily but have them do it a 100 times and see if the mechanics break down.

H0w do you get there? Practice, Practice, Practice. Always endeavour to use correct movement in practice and workouts. Athletes (that's all of you) that take the time to do these movement correctly rather than blowing through them or not caring hold a special place in a coaches heart. Address the areas where you lack. If you're not strong enough to keep your knees out than you need to make sure your working to strengthen this link, same goes for flexibility, proprioception and other faculties. As always we're here to help; if you'd like some pointers ask any of your coaches.
-Paul Siegel


  1. no guesses on the handprint?

    run 400/10 GHD situps...15 situps/25 back ext (5rds)=16:44

  2. Yesterday

    Back Squat 185x5x3
    Press 110x5x3
    Deadlift 245x5x1


    3 Rounds
    8 Muscle Ups
    75 Squats
    23:32 only did 4 MUs on last round as felt arms startin to act up again.

    That hand print is much too big to be Nate's girlie hands.

  3. you'll be surprised, the hand print is a girl's

  4. This Evening
    4x200m Sprints
    Was supposed to do 6x200, but tweaked the right achilles, so called it.

    I'm thinking it must have been either Noah or Krissi. I'll guess Noah.

  5. you got it Jonathan, Noah!