Tuesday 100216

For max loads:

Back squat 1 – 10 – 1 – 20 – 1 – 30 reps

Rest as needed between efforts.

Post loads to comments.


Clinton enjoying some double unders without the focus on time.

The body row is a fantastic tool for developing pull-ups, whether it be a static pull-up, a kipping pull-up, or a chest to bar pull-up.  It also improves muscle imbalances that cannot be quantified until the affected muscles are recruited during a movement, such as the overhead squat.

A beginner can start by standing with their feet directly beneath the rings, grasping the rings with a closed grip, and lying back.  The keys to making the body row an effective training tool are keeping the body tight and straight throughout the movement, extend to full range of motion, and maintaining a core-to-extremity muscle recruitment.

There are many variations for more advanced athletes, including elevated leg body rows and false grip body rows.  However, the benefit of doing these movements are negated if you choose to ignore the key points.  So remember, keep the body straight from the neck to the heels, pull from a fully extended arm position at the bottom and a ring-to-chest position at the top, and begin the pull with the core by drawing the shoulder blades together and then squeezing the elbows back past the rib cage. 


  1. Jack :

    Jack feels the need to use the mechanics that he learns this week to tackle a Hero…. He’s just saying! If so, he promises to wear shoes!!!!! Nevermind I take it back!

  2. Jack :

    Oh, and no disrespect intended. He loves and trusts the Verve programming.

  3. A funny must read on the “Cave Dude” diet: http://likethedew.com/2010/01/21/the-cave-dude-diet-–-going-paleo/

  4. Joylyn :

    Catherine–Mas & I read that article tonight and we were laughing out loud SO hard, I’m sure our neighbors heard. Favorite line was the bumper sticker “Go Paleo — Eat a Vegan.” I’m glad Crossfit helps keep us from being Dino McNuggets.

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