WOD for 13 JUN 2016

0500 and 1130 at Fredericks Gym

If any of you want to do the Granite Games let me know and I will help grade at lunch time (or whenever you need me too).


Here are some notes from Julie for our upcoming programming:

“Hope the rest of you had a nice “deload” week and enjoyed the extra running and rowing focus…now it’s time to get down to business! Over the next 12 weeks we will be progressively building our work with squats and Olympic weightlifting while of course maintaining our well-rounded GPP programming. This month our highest priority is pursuing perfect movement in the squat. We will accomplish this with a variety of warm-up drills as well as slowly increasing loading in the front and back squat. Our loaded squats this month will focus on box squats, tempo squats, and pause squats which will not only increase strength but also force us to pursue perfect movement patterns. Instructions for each of these types of squats are included in the workout descriptions and video links on Beyond the Whiteboard. A brief overview is below:

  • Box Squats: This is a squat to a box, ideally that allows you to squat below parallel. Your stance may be slightly wider than a usual squat. You should stay engaged throughout the movement, but pause briefly with your hips on the box.
  • Tempo Squats: These are standard squats, but the timing of the descent (D), pause at the bottom (P), and ascent (A) from the squat to standing are specified in seconds in the following format: D:P:A.
  • Pause Squats: These are standard squats but a time will be specified to hold the bottom position before initiating the ascent.

You will notice that we have programmed 5 minutes of Squat Therapy drills several days per week. Please take the time to watch the linked instructional video and use this time effectively – this drill should be very challenging but with small consistent efforts over the course of the coming months I know you will see improvement in your movement patterns. ”


You heard the woman! Prepare for having a big glorious buttinous maximus as we are going to squat…a lot. Soon the rest of you will know how Joey Cruz feels every single day.



Warm Up:

Ankle Mobility 1 min ea Frog 1 min Squat Prep x15 ea Squat Therapy x5 min Mini Band Squats x30 Goblet Squat Holds x10


Every 1 min for 10 mins.

2 Box Squats, pick load



21-15-9 reps, for time of:

Deadlift, 225/155 lbs

Overhead Squat, 135/95 lbs



Alternating EMOMx 10 mins of:

Pull-up, 1 min

Dip, 1 min


Cool Down:

Couch Stretch 1 min each

Pigeon 1 min ea

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