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Sunday, 15 Aug, 2010

Posted by Mandee on August 14, 2010   |   7 Comments

Box Squat
2-2-2-2-2-2-2-2-2-2

Post load and box height to comments.

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7 responses to “Sunday, 15 Aug, 2010”

  1. Tyler says:

    As many of you already know I am leaving for Ann Arbor, Michigan tomorrow morning to take a new coaching position. For some reason I had the urge to share a brief version of my crossfit story.

    When I came to Huntsville I was very set in my Globo Gym ways. I would start my routine with 20 minutes on the treadmill, making sure to set the incline high for optimal intensity. That was followed by another 20 minutes on an elliptical (to take it easy on my joints). Then I would go straight to bench, incline on a plyo ball, and dumbbell flys. I would mix in shoulders shrugs with the biggest dumbbells I could find, positioned directly in front of a mirror, to ensure proper form of course. After that I would hit the guns hard with some curls and scull crushers. All followed by a 15 ab routine I would make up every day. I would count my running as my leg exercise but I would occasionally do calf raises if I felt extra ambitious. This was my routine before I came to Bama to be an assistant coach with the UAH hockey team. I was then introduced to crossfit, the team had recently begun doing it and as soon as I saw it I had to try. Needless to say it kicked my ass.

    Fight gone bad was my first taste, and also the first time I had ever puked from working out. I was hooked right away. I started crossfitting on my own, taking what I could from Russell when I would go watch the team workout. My physique quickly changed and my times and weights kept improving. I decided to compete in Sectionals and quickly learned I didn’t know shit. I joined Crossfit Huntsville right after the competition. I began learning about active shoulders, not yanking the weight off the ground when doing cleans, and sending your hips back first on air squats, the list goes on and on. Above all I learned how far I could actually push myself. I went from finishing around 50th in sectionals to finishing 6th at the Faction games.

    I’ll miss the many hours spent in the sweatbox that has become my second home. Not just for the time spent bent over trying to catch my breath while Russell yells at me or the awesome feeling I get after hitting a PR. I’ll miss the family atmosphere of the box. Talking about the upcoming suck fest of the day, or trying to game a WOD while in the back of your mind you know it’s pointless. Having your fellow crossfitters scream for you to keep going, and peeling yourself off the floor to cheer on someone who has just a few more reps to go.

    Thanks to everyone at Crossfit Huntsville for making my time here a blast!

  2. Kerri says:

    Ty, We’re going to miss you here, and you MUST keep us updated about your continued improvements. Who knows, maybe the next thing we know, you’ll be on your way to Cally next July!! Great work, and I wish you nothing but the best. Be sure to drop in and see us if you’re ever back down this way!!

  3. Robert S. says:

    I was really looking forward to doing some box squats today as I enjoy Louie Simmons’ stuff. However, when I arrived at the only gym open on base today I found they had no squat rack! They had a f&*cking Smith Machine (which from our squat depth article a few days ago, we know Smith Machine = Coat Rack). By the way, the squat depth sign has been removed. Sorry Russell, I tried.

    Oh well, they probably would have been mad at me for using a plyo box improperly. I was already breaking the rules by wearing Five Fingers (because Nikes provide much more protection from dropping a 45# plate on your foot)

    Anyway I did 5×5 Powercleans and 5×5 Bench

    PC: 145-155-160-165-170(3)
    Bench: 165-175-190-195

    Had to leave before the last set on bench.

  4. tracey says:

    Good work today from everyone on box squats. Its very different and awkward at first.Even Russell will say that he hasn’t perfected the form yet. But all in all, it was good work and a much needed reminder for all of us to get on those heels and drive our knees out!!! Touch the box where the sun doesn’t hit ya! 🙂