"The bar should sit low on your back, on top of your upper-back muscles, during Squats when you do StrongLifts 5×5. If you put the bar wrong, it will feel uncomfortable, mess with your Squat technique, and can get you injured. Wrapping a towel around the bar or using a bar pad is obviously not the solution, you just have to put the bar correctly on your back. And that’s what this article is about – proper bar positioning on the Squat."-StrongLifts



AARON working hard as usual.



Workout of the Day
Back Squat
5-5-5-5-5
-break
"Cindy"
AMRAP 20 min:
5 Pull-Up
10 Push-Up
15 Squats
or
"Mary"
AMRAP 20 min:
5 HSPU
10 Pistols
15 Squats

RYAN is our "Student Athlete of the Week." The shot below is of his very first Muscle-Up at a class last week. This was a big moment. We see this happen every week when we spend a good deal of time working a series of ring progressions. We all get a little closer to accomplishing this elusive skill...



Not only has RYAN checked off some important skills, he continues to get stronger and more powerful under the barbell. Keep practicing that Muscle-Up RYAN, because it's true what they say... "use it or lose it." Great job my friend - keep it up!

Workout of the Day
“12 Days of Christmas”
1. 200 m run
2. KB Turkish get-ups (1.5/1pd)
3. Bear Complex (115#/75#)
4. HSPU
5. Lateral jump burpees over the barbell
6. C2B pull ups
7. KB swings (1.5/1pd)
8. SDLHP (115#/75#)
9. Box Jumps (24”/20”)
10. DU
11. CF push ups
12. Squat Snatch (115#/75#)

Last week I got an email from CrossFit Courage, "Dear Bay Area CrossFitters,...From January 1-31 I will travel the Bay Area visiting as many CrossFit affiliates as I can, meeting and interviewing coaches and athletes, getting in workouts, putting together a little video, and writing all about the journey on my site/blog. I can either train with a class, with the coaches, or by myself. The goal with this is to showcase each affiliate..." COURAGE decided to DROP-IN first and check us out. See what he thought below:



Workout of the Day
Deadlift
3-3-3-3-3
-break
Three rounds for time:
30 Deadlift 135/95#
30 Toes to Bar

Workout of the Day
Find your 1 rep max Thruster
-break
As many rounds as possible in 10 minutes of:
7 Thrusters 135/95#
12 Kettlebell Swings 1.5/1#
7 Pull-ups

Workout of the Day
Find your Max Handstand hold.
Weighted Push-ups
5-5-5-5-5
-break
Three rounds for time:
Run 200 meters
100 Double Unders
50 Air Squats