/Cry

Wolfgang and I were doing an interesting warm up with three rounds:

1. 10 Jumping squats with 65 lbs

2. 15 situps

3. 10 squating shoulder press 45 lbs

I forget the real name for squating shoulder press, but I think it was a Russian press, I think.

The squatting shoulder press is called a Sotts Press. Some places spell it with 1 t -- so search for Sots or Sotts press for videos.

Sotts Press tutorial. Not exactly how we did it. We used a 45 lb bar. These are warm ups, so the goal is to get the blood flowing, not kill yourself.

Seems like a great exercise.  Although, unfortunately I don't have the mobility yet to get down into that position (i.e. weight remains on heels, back does not round, etc.).  Something I'm really trying to work on.  I can only squat just slightly past parallel and then my back starts to round.  How's you guys' squat form?  If you are able to go all the way down like the guy in the video did you do anything specifically to gain that mobility or are you just naturally limber?

 Also, do you guys have access to kettlebells either at home or at your gym?  I've been doing 1-arn swings with a dumbell for a sort of cardio workout on my off days but I'm thinking about getting a 24kg kettlebell.  Just wondering if you had found some cheap ones somewhere and if you like using them.

The way Picky and I improved our Squatting was with Overhead Deep squats and Tabata Squats (Tabata Explained: http://www.crossfit.com/mt-archive2/003318.html). Picky and I do a Squat type exercise as a warm-up every day we work out. As for Kettlebells, no we don't have access to them. We do Dumbbell swings, but not KB Swings. I looked at Dicks Sporting Goods and they weren't cheap enough for me to invest in a pair. We use a 50 lb Dumbbell when it is time to hit the KB swings in the Crossfit regiment. The other way I increased my squat motion was to squat down in the overhead squat position with just the 45 lb bar. Then hold it as long as I could. Same way I started doing handstand push-ups -- hold the handstand for 1 minute, then slowly increase rep amounts.