So What is FGB???

I have been asked several times now what Fight Gone Bad is and what you need to do to participate in the event on Saturday. The short answer is "nothing" come to Saturday class as usual however it will be at Crossfit Silicon Valley instead of our gym. The extended answer would be, raise a few dollars, go on to our fundraiser site and help out. After you contribute then you workout in honor of Wounded Warriors and Prostate Cancer.

Either way, come and workout on Sat!!!!!!!!!!!

9:00am 

Address:

2140 Bering Dr
San Jose, CA 95131

Workout for Tomorrow:

As many rounds as possible in 20 minutes of:

 5  KB swings 1.5 pood

10 Sit Ups

15  Lunges 

Additional Strength Component Before for some:

Clean and Jerk:

1-1-1-1-1

The Squat:

Starting position:

Some people like the low bar rack, I personally hate it. This is an example of a high rack back squat. Karo places the weight on his traps, actively engaging the muscle to support the load by having his elbows back and driven up. 

Movement starts by sending your ass back and down as if to sit in a chair or to close a car door if you had groceries in your hands.

At the bottom position Karo is at full depth (crease of his hip is below his knee) his chest is up which helps to maintain a good lumbar curve and his weight is in his heels. These are all critical components to a proper squat. 

  

From the front angle you can tell just how upright and deep Karo actually is. This helps to center the weight over his heels and takes most of the pressure off his lower back. Another thing to pay attention to here is Karo's knees, they are tracking out over his toes. A good que is to think that you need to separate the floor with your thighs. 

Enough with the serious talk. 

Question for Comments:

Who's ass is this?????????????

Comments

[Michael]

My only question is: why is Karo only squatting 185? Come on, put some weight on there!!!

[Karo]

We were doing body weight squats and I weigh 175#. Do the weight you want to be is my philosophy.

[jesseb]

Saw this on Calgary Crossfit looks like alot fun:
1 round for time:
800 m Run
40 Pick it Up and Put it Overhead
800 m Run
Coach’s notes: Guys use 105 lbs and gals 75 lbs for the lift. Weight must start from the floor and reach full lock out overhead for each rep, you choose how to get it there. Post time to complete to comments.
Jason, I love your programming and I got alot of stuff to work on, but you know I like these kinda Met Cons.

[CynthiaJ in Sunnyvale]

Hey I like Karo's philosophy.. that means I can shoot for 115.

;)

Jesse, that looks like fun!