090519 TUESDAY

 In Daily Workout


Olympic Weightlifter and CrossFit Football coach, Max Mormont talks of the virtues of the ‘high bar back squat’.


High bar back squat

5, 5, 5, 5, 5

Bonus mini metcon to follow.

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Click “Continue Reading” below to see how to try out for the DCF Affiliate Competition team.

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  • jorgy

    In recovery as we speak. I was working all weekend remodeling my house and took a nail in the knee. It was rusty and gross and took some effort to take out. No doctor as it looks like i got bit by a mosquito, but i can feel fluid in the kneecap and some pressure and instability. That being said i will see the 6am class tomorrow, i will be a few minutes late since i get off at exactly 6am. hopefully the swelling goes down the stability comes back and i can make it to the games to represent DCF one way or another.

  • Craig

    Scheduling could be tough on our team tryouts!

  • Yvonne

    JJ, since Monday is a holiday can we extend it until Monday????

  • Yvonne

    I mean do workout c on Monday and workout a & b by Sunday???

  • JimmyG

    6am Fight Fit had… Marnie, Hector, Super Shannon, Donna, The Frediani Clan, Cabby, and it was great to see Jorgy in there with us beating Stuff up w/ us.
    Added #95 Thrusters into the wod for fun…

  • Jeremy Jones

    Yvonne – That is fine.

    Workout C can be completed on Monday if you do A & B on Sunday.


  • Brook

    Russ and I just registered as spectators.

  • Shannon

    Jimmy… Thrusters for fun? I was thinking… Thrusters because you said so & you teach the class 😉 ps- Ihad to go home & lay on the floor for a few bc I was so wiped after that wod… Also fun group as usual! I’ll be at a few more fight fits before I leave… My last one/ last DCF wod ( until I’m back on vacay) will be 4 June. Just a heads up so you have time to plan something especially brutal! (bunch of sick crossfitters… Planning our own pain in advance!)

  • Darren

    Girls wieght will be 85 LBS.

  • luca z.

    Good classes today, I tried to have my athletes work on their form, before adding more weight, considering the different type of squat mechanic, I love to read the back and forth between Greg Everet and Mark Rippetoe, on which squat type is better. A mini Cindy type WOD followed just to make every one sweaty.

  • Adam

    What is the penalty for having to scale down on the affiliate workouts? Or do you just get scratched?

    I’ll be in Yosemite tomorrow to saturday so I will try and compete sunday/monday to see where I place.

  • Amy

    120# today low bar squats…but saw some pretty nice high bars while I was working. I joined the class for the metcon and when I grow up I want to kip like Jaz; by third round I was so gassed I spaced out and did 21 pushups. I do to CF to practice my math.

  • Amy

    And my grammar, apparently.

  • Big Dave

    Donna and I are signed up as spectators

  • Jeremy Jones

    Jamie is signed up as a spectator, and I am registered as a Coach for an Affiliate team.

    We also have reservations at the closest hotel to Aromas:

    Motel 6
    Phone: 831-728-4144

    Anyone else planning on going and staying in a Hotel should think about staying here as well. Then we can organize carpools.


  • Jeremy Jones

    For those of you still ‘thinking about going’

    The cost is $20 for one day, $60 for all three if you pay the day of. If you sign up now it is $30 for all three days!

    So even if you just plan on going one maybe two days it is worth signing up for.

    We are going to try and arrange a carpool each day for those not staying in Aromas.


  • Chris

    Here’s some “high bar squats” to check out: UNREAL.

  • Laci

    I am signed up as a spectator.

  • Mike P.

    Signed up as a spectator for all 3 days. If I can’t make it during open gym is it too much of a pain to give the tryout workouts a shot in the evenings or should I wait until this weekend?

  • Darren

    Post when you might want to come in Mike I’m sure we can work with you.

  • Jasmine

    Miss Amy… I think you are growing up just fine 😉 At the rate you are going you will be speeding through all the workouts.. oh wait, you already are! Great job on your pull ups. You are one determined girl! I have no doubt that you will be accomplishing any and all goals you make. Like Brook said, CF unleashed your inner beast 😉

  • Craig

    Yvonne is going on Saturday. I think I’m going to do them on Friday, Mike.

  • Craig

    Awesome to watch Chris Wong crush! yesterdays wod. His first round was done in 54seconds – flying through the front squats after doing numerous heavy sets before the wod.

    After a full-blown front squat workout, Chris did the Rocky Mtn Qualifier #2 in 4:07.

  • jorgy

    Props to Jimmy this morning for the fight fit. It was a fun and interesting class. I liked the warm up and the WOD a lot, but the tightness of the group was a sight. Everyone helped run the class and it was fun to get to punch a bag mid workout instead of a wall. I HIGHLY RECOMMEND THE CLASS TO ANYONE.

  • Jeremy Jones

    7pm Playas Pimps and Procrastinators went well with an ol veteran returning. Jason M came back after breaking his finger 6 weeks ago. It was good to see him again. Prashant and Shilpa also represented again as our most consistent ‘procrastinators’ to date


  • lauren

    All this talk of how great fight fit is makes me wish I could wake up early. I don’t think it will ever happen though. Jimmy, teach later in the day!

  • Julie

    Hey JJ…as I’d like to try out..is there any chance I can replace the 200m sprint with a 200m/300m row??? With this knee thing, I could attempt to sprint, considering it is only 200m, but understand if it’s a NO GO..let me know..Thanks…

  • jorgy

    To be honest the class is worth the tiredness. Plus the 6am class starts your day off right and you feel super productive. I’m in a good situation cause it starts when I get off work, but like I said it is definately worth it. Just try it once and you’ll like getting up early. So we’ll see you Wednesday at 6am

  • lauren

    ha, I’m sleeping in til 7:30