Practice

Marilyn

A combination of practice and major focus has proven to be effective in developing Marilyn Calciano's squat.
For ALL of us the squat is a work in progress and takes YEARS to perfect. As simple as it seems, it is important to remember to constantly and thoughtfully practice the squat.
Squat Therapy [WMV]

Workout:
4 Rounds:
Run 800m for time
4 sets of Tabata Squats
Rest 3 min. before starting next round

4 sets of Tabata Squats=20 sec. of work/10 sec. of rest x4
(NOT 4 full tabatas)

Luge It or Lose It

Caroline_2

Caroline Marani training at Crossfit Santa Cruz. Caroline, who is still in high school, has been training in Lake Placid, New York the past two winters in hopes of making the USA National Luge Team and eventually the Olympics.

Workout:
7 rounds:
Deadlift/Hang Squat Clean/Push Press/Back Squat/Push Jerk

From the top of the deadlift, hang squat clean the bar and then go directly into the push press. From the push press put the bar onto your back and back squat it. Push jerk the bar from your back to make one. Repeat 6 more times to equal one round. Attempt to add weight each round.

Fit is It

Suzanne

Suzanne mid thruster.
When Suzanne first came to Crossfit she told us that she wanted one of those 'celebrity' bodies. Now she has multiple pull ups and looks meaner and leaner than most celebs.
Since joining Crossfit has your idea of what a 'nice' body is changed?

Workout:
5 rounds:
10 body weight back squats
2 rope climbs

If you cannot do body weight on the back squats, try for 3/4 or 1/2 body weight.