Today's Workout

Back Squat

5-5-5-3-3-3 

followed by 2 attempts at max tire flips in a minute

Learning new functional motions is just like learning anything; the process requires focus, practice, and repetition. A lot of people are afraid of certain motions because they are under the impression that they will hurt themselves performing them. While any physical activity carries the inherent risk of injury, learning motions effectively at low weights and/or intensity and working on maintaining proper form and posture is actually one of the best ways to strengthen the musculoskeletal system and reduce the risk of future injury while strengthening tissues surrounding old ones. Ironically the very motions that are most apt at creating spinal control and health are the ones that are most often avoided because they are "dangerous" (deadlifting, squatting, pressing). No one ever goes to their doctor or chiropractor and says "I deadlift all the time and it makes my back so healthy I don't require your services, but I just wanted to stop by and say hello." They only go when they are hurt, usually from excessive loading and improper form. The best way to accomplish mastery of any motion is to simply practice it until you can control your body and get it into the proper positions without wasting energy fighting against your own inflexibilities and imbalances while slowly adding intensity and weight.

Coach Glassman, the founder of CrossFit, with some insight on learning to squat (mov) (wmv)

Also, If you are looking for some great entertainment this weekend the USA Collegiate Rugby Sweet 16 Tournament is going on at UCSB's Harder Stadium. Check it out its only $10 to get in and there will be some awesome Rugby going down.

MATCH SCHEDULE – Men’s DI Collegiate Playoffs

University of California - Santa Barbara – USTREAM Ch. USA Rugby

www.ustream.tv/usarugby * Matches that will be broadcast live are in bold!

*1. Fri. 1 p.m. – Saint Mary’s vs. Arkansas State University

*2. Fri. 3 p.m. - San Diego State vs. Bowling Green

*3. Fri. 5 p.m. - Arizona vs. Syracuse

="font-size: 9pt; font-family: Verdana; font-weight: bold; ">*4. Fri. 7 p.m. – BYU vs. Univ. of Delaware

5. Sat. 1 p.m. – L Match 1 (SMU or Ark) vs. L Match 2 (SDSU or BG) – Storke Field

*6. Sat. 1 p.m. – W Match 1 (SMU or Ark) vs. W Match 2 (SDSU or BG)

7. Sat. 3 p.m. – L Match 3 (Ariz or Syr) vs. L Match 4 (BYU or UD) – Storke Field

*8. Sat. 3 p.m. – W Match 3 (Ariz or Syr) vs. W Match 4 (BYU or UD)