Today we are finding our 1RM for High Bar Back Squat. We will then use this number to jump into a new squat cycle concentrating more on the high bar position. High bar position on the back squat enables more anterior (frontal) loading which transfers better to the olympic lifts (clean & jerk, snatch). If you have tight hips, come a little early and limber up! The video shows some great hip opening stretches.

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Coach Jacob and I competed this weekened in Fort Worth at the Texas Barbell Massacre put on by Life AsRx. For those interested, scores for each event can be found here as well as overall placing. Overall, it was a great competition and we had a blast!

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All new Elements Program starting tonight.  Want to get started at EDCF? This is the first step! Call or email to sign up today. We have one spot left!

It’s super humid in the gym one day and you walk in to see a WOD with an abnormally high amount of abmat sit-ups. Everyone’s first thought is “Abmat sit-ups?! F**k yeah!” You are all set and ready to cruise through these bad boys. After you finish owning the WOD sitting or laying in a pool of your own sweat, you retreat home to shower. While moving your bum under the water you start to feel a burning sensation right above your butt. “What the hell?” you might ask yourself. Yeah…. you’ve got the Abmat butt rash. So how do you avoid this next time around? Here are a couple of things to consider:

1. Wear compressions shorts under your shorts to wick away extra moisture.
2. Do your sit-ups with a yoga mat under your Abmat so that your butt isn’t rubbing against the rough rubber flooring.
3. Avoid the tendency to wiggle and squirm as you try to speed through them. Slow down a little and make sure your not rubbin’ as you’re rockin’.
4. Use some Monkey Butt or other friction reducing powder on your glory spot pre-WOD.

Congratulations goes out to Shawn for winning the Paleo 30 Day Challenge. Shawn didn’t have even one cheat meal and came up to the gym five times per week for full points (or did outside workouts). He won a $60 giftcard to Lululemon for being a badass.

On another note, a big congratulations goes out to Jill. As of September 1st, Jill has been cigarette-free for an official year. This is a big accomplishment! Jill is at the gym 4-5 times per week with her husband Bryan and always gives it everything she has. She even sometimes goes for runs around the neighborhood after WODs. I want to personally thank Jill for all she has done for the community here at EDCF.