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January 17, 2012

Work up to 1 rep max front squat then,
Work up to 1 rep max over head squat

The CFA crew with Melissa and Dallas, founders of Whole9, at their Nutrition Seminar.

Sleep: An Undervalued Ergogenic Aid – Performance Menu

SQUAT – SQUAT HEAVY – SQUAT OFTEN! CFA Launches 12 week Squat Program
Beginning the week of January 21st we are launching a 12 week Squat program focused on improving your Overhead Squat and Front Squat capacity.
Why A Squat Program?
You’ve heard us repeat what CrossFit founder Greg Glassman says about why we need to squat:  “The squat is essential to your well-being. The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your senior years.”
Squatting with progressively heavier loads improves your pure strength capacity. Remember that Strength is one of the 10 General Physical Skills we aim to improve in our athletes. This program will provide a structured compliment to your week of WODs to do just that – get you stronger!
How do I actually start this program?
Beginning the week of January 21st we will post a weekly Front Squat and Overhead Squat workout that each athlete can complete at their discretion. We may program these lifts in a given week, but these workouts will primarily be OPTIONAL & EXTRA work for our athletes.
You could break these workouts up on different days or actually do both on the same day if the met con or skill work is not too taxing.
The Squat WODs will be posted on the white board each Sunday for the following week. If you miss a week, simply resume on the week currently programmed.
These workouts will be similar to a Wendler Cycle and based off your 1 rep max for each lift. We will re-test your 1 rep max at the conclusion of the 12 week cycle.
If you don’t have a WOD Book or WOD Diary – now is a good time to get one.
Who should do this program?
Someone looking to get stronger.
Someone focused on improving their Olympic Lifts as these are the receiving squats for the Snatch and Clean and Jerk.
This program is 100% OPTIONAL.
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