3 is the Magic Number

WOD:

Back Squats 5x3

Top Load: 245 x 3 / 255 x 2

I wanna be a Back Squattin' fool this year! I've got some goals in mind and I'm looking forward to achieving them as soon as humanly possible... now if I could just get rid of this lingering shoulder issue and get back to training at 100% that would be fantastic.

On my last rep of 255 I bowed my left knee in instead of out as I was coming up out of the "hole." Coach said that when you bow your knees in it causes you to lose all that tension coursing through your glutes. He then began to tell the story of when he was a Marine that before a dive they'd give them a penicillin shot right in the butt cheek. He said right before the shot he'd instinctively flex in anticipation of the needle and the needle wouldn't pierce the skin. So in order for him to receive his shot the doctor told him to point his toes inwards. The result? The needle pierced the skin easily.

The Moral of the Story: Coach says that you cannot effectively squat heavy if you don't push your knees out coming up out of the "hole." If your knees are not out you have no tension in your glutes. Try putting your knees together and flexing your butt - see? You can't do it! I was doing this at work as someone walked by me standing in my cubicle trying to flex my buttcheeks - they took one look at me, shook their head, and just kept walking. And how am I supposed to defend myself?

"HEY... I'M DOING CROSSFIT STUFF! MY COACH TOLD ME TO FLEX MY BUTTCHEEKS!"

Listening To: Slick Shoes - "Joe's Sick"