We Love Squats
Squatting is one of the most essential aspects of any training program. It is a simple, yet highly effective and functional exercise.
Squats are mostly known as a leg exercise, but they promote body-wide muscle building by catalyzing an anabolic environment. It is also one of the best functional exercises out there, promoting mobility and balance and helping you complete real-world activities with ease. Squats help you to burn more fat, as one of the most time-efficient ways to burn more calories continually is by developing more muscle. It has long been criticized for being destructive to your knees, but research shows that when done properly, squats actually improve knee stability and strengthen connective tissue and are one type of exercise that should be a part of virtually everyone’s fitness routine, as they provide whole-body benefits.
Give these 6 super effective squats a try:
Learn how to squat properly by watching this video:
Here are a few tips to perfect your squat:
Start with your feet shoulder width apart
Keep your head in a neutral position looking straight ahead
Pull your hips back and down, as if you were about to sit in a low chair
Keep your weight on your heels
Keep your lower back tight to maintain your lumbar curve
Keep your chest up and shoulders back
Push your knees out so they track directly over your feet
Your hips should drop below the top of your knees at the bottom
Drive up off your heels
Rise to full extension
A mature squat will have a nearly vertical torso throughout the entire movement
Every bit of musculature is involved in the squat
Cashew Cheese and Pomegranate Filled Acorn Squash
BBrazil Shopping Event – May 24th
Crossfit4Capes – June 12th
GRILLED ROMAINE HEARTS WITH BACON & CELERY SALT RANCH
Strength – Back Squat
5@ 40%, 5@50% , 3@60%, 5@65%, 5@75% , Max Reps @85%
Kettle Bell Swings 53/35
Box Jumps 24/20
Alternate 8 Each
Do the things that make you happier, smarter and healthier.
Mobility WOD 300
Strength – Split Jerk from Rack
5@ 40%, 5@50%, 3@60%, 3@70%, 3@80%, Max Rep @ 90%
3 Rounds for Time
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans 135/95
My favorite animal is steak. ~Fran Lebowitz
Mobility WOD 298
Have you signed up for the 14.5 Open Party this Sunday?
Skill/Strength– Clean & Jerk Technique to Load
20 minute AMRAP:
Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. ~ Marianne Williamson
Mobility WOD 291
As many rounds possible in 3 min of:
3 Thrusters (95/65)
9 Air squats
Rest 1 min between rounds
Coaches corner: Scored on total number of reps. Start over at 0 for each round
Pretty awesome stuff.
Last week I posted about the 31 heros charity WOD ther will be going on at gyms across the country on Septempber 3rd. Saturday they announced the WOD, which is:
AMRAP 31 min:
8 Thrusters (155/105)
6 Rope climbs
11 Box jumps (30/24)
While one partner performs the 8,6,11 the other partner performs a 400m sandbag run (45/25). Upon their return from the run they switch.
We will not be doing this workout as our normal class WOD. It will be at 10am on sept 3rd. Please let me know if you will be coming, and donate if you plan on participating!!!