4 Rounds for total time
15 Back squats (165#/115#)
Barbell will be taken to the back squat position from the floor. Rest 3 minutes between rounds. Post total time minus rest to comments.
My Favorite Kind of Testimonial
We just got this email from Dave Lon. telling us about the benefit that CrossFit training has had on his volunteer work. This is what we mean when we say that CrossFit, the Sport of Fitness, gets you ready for sport, work and play. As fun as it is to watch people compete and do well in the sport side of this, it’s the real-life accomplishments that really get me excited about this. Read Dave’s email and be sure to check out his photostream. Dave is clearly a talented shutterbug.
While many in the box are geared up for the Cross-fit Games and it seems the WODs are focused on preparation for the games, I would like to relate how the KCF workouts have affected one area of my life. I am a volunteer for Washington Trails Association and for each of the past four years have taken one week for a Volunteer Vacation to work on/repair trails at various locations throughout Washington State.
Working on trails consists of tasks such as digging trenches, shoveling or carrying buckets of gravel, using crosscut saws to cut tress that have fallen across trials, moving boulders out of the way or to a location where it would be used in building a retainer wall using shovels as lever and skid, building bridges, puncheons, and turnpikes. In the past, after a day of this work I would gobble “hiker’s candy” (ibuprofen) for the rest of the week. Each morning it would be hard to get moving because of stiff sore muscles.
This past week was filled with digging trenches, moving driftwood logs, rerouting streams, digging out ditches, carrying 12′X4″x4″ water logged pieces of lumber and filling hundreds of five gallon buckets with stones (35-50lbs) on the beach and (sumo dead) lifting over logs, crawling over these logs and repeating process, then carrying the loaded buckets 50 yards or further to the work area, I found that I was working my muscles to the point of fatigue; but, a few hours after stopping work for the day, I had recovered AND I did not need to use “hiker candy” to relieve the pain or to get moving the next morning. I credit this with the improved fitness since joining KCF.