Wednesday 131002

For time:

3 Rounds for time:
800m Run
50 Back extensions
50 Sit ups

Post times to comments and BTWB.

Squat therapy in the morning. It’s a beautiful thing.


Making the Best of Having To Sit ~ Luke Palmisano

Sometimes, when seeing someone overhead squat in our gym for the first time, I ask said one if they have a desk job. If they don’t, I ask them if they travel often, either having to drive a car, or sit in planes for long periods on a regular basis. Reason being, the overhead squat is the ultimate exposer of flaws, mainly in the area of flexibility. And sitting affects our flexibility like nothing else. So naturally, it would show up in your overhead squat. But here’s the rub: we can’t avoid sitting. It’s intrinsic to our lives and culture. So, what to do?

First of all, understand that sitting is actually very difficult. If you sit for your job, here’s your challenge: keep your abs tight at about 20% intensity for the entire 8-9 hour span, however long your workday lasts. Spoiler alert: It ain’t easy. So that’s sitting drill numero uno: keeping your abdominal muscles slightly tight while you’re sitting. This will help keep you from slouching with your spine. This will take some work. Some of us have muscular strength, but not all of us have muscular endurance. This takes endurance. 

Drill number two: every ten-fifteen minutes, stand up and reorganize. That is, don’t let your body get too comfortable with a seated position. Your body is a good listener. If you tell it that it is allowed to sit, tighten up, and shrink it’s muscles, it will do it. If you tell it something contrary, it will still listen to you. Is standing every 15 minutes always possible? Nope. Can you try? Yep. When you can, stand up. Stretch out. Remind your body of what you require of it. 

Drill numero el-three-o: Brace yourself before you sit. You know how we always tell you, before you squat, to squeeze your butt, squeeze your quads, and corkscrew your feet into the ground? Well, what do you think you’re doing when you sit to a chair?

Wait for it.

Yep, you’re squatting. You’re doing one long, tedious, box squat. So treat it that way. Set yourself up for success. Imagine that you’re at the gym, and my expert guidance is ringing through your brain like beautiful church bell chimes.. Or that Clancy is yelling at you again. Whatever motivates you. Would you let your back round when you squat? Maybe in Clancy’s class. Would your let your shoulders roll forward? I hope not. 

So, these are just some ideas. Keep in mind, that it doesn’t matter how much you mobilize. If you allow yourself into compromised positions, you will continue to find yourself in bad positions. 

This post was referenced from the book Becoming A Supple Leopard, by Kelly Starrett.


  1. slaughter :

    those are some batshit awesome squats

  2. Jeremy Abel :

    It’s like you wrote this for me. That, or there are a lot more people that have the problem(s) that I do. Regardless, it was exactly what I needed. Well done.

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