Wednesday, February 5, 2014

Just Squat

By Greg Glassman and staff

April 22, 2012

“Regardless of what the problem is, the answer is to squat.”

Those are the words of CrossFit founder and CEO Greg Glassman.

“People who do not know how to squat do not have normal hip function, don’t have normal leg functional,” he says in this medley of clips paying homage to the movement. “They can’t jump, run, throw or punch correctly.”

As a fundamental movement, the squat is a building block to every other movement in CrossFit, says HQ trainer Pat Sherwood.

“Do this well and everything else you do will fall into place,” he explains. “Do this poorly and everything else is going to be a little challenging for you.”

Every part of the body must be engaged and tight in the squat, Sherwood notes.

“If you find yourself down in the bottom of the squat and you’re just kinda chillin’, you’re probably not squattin’ right,” he says.

For those feeling averse to the squat, Glassman has a simple question: “What is the preferred method for getting your ass off the toilet seat?”

We have added 2 new Fitness classes to the schedule! Join us at 5pm on Mondays and Wednesdays! register online.


After you have registered make sure that you have chosen Swamp Rabbit CF as your affiliate AND Team.

1.  Visit
2.  Log-in with your username/password in the upper-right corner
3.  Your information should say “Registration complete”.  Edit your “Team” and search for “Swamp Rabbit Crossfit”

Are you interested in being a certified judge? Take the CF online course to get tested on judging standards. This will be helpful to be a fair judge during the open. The CF Judges certification is also required for CF Regionals and Games judging as well as some of the garage games competitions. Garage Games often offers free registration for competitions in exchange for judging events. It’s a helpful course to take online and is likely to even improve and clarify movement standards in your own training. 

CF Performance


Back Squat

1 x 6 @ 70%

1 x 4 @ 80%

1 x 2 @ 90%

1 x 1 @ 95%

1 x 2 @ 90%

1 x 4 @ 85%

1 x 6 @ 75%

*Rest exactly 2 Minutes between sets



10 Pull Ups

10 Air Squats


Rx+= C2B Pull Ups, alternating Pistols, HSPU

-Rest 2 Minutes


10 Burpee Box Jumps 24/20

10 S2OH 95/65

Rx+= 135/95


CF Fitness

Intro to Rowing


Row 500M


2 RFT of:
15 Wall Balls

30 Alternating leg walking lunges

30 abmat Sit Ups