Today’s Tuesday! It’s Bring a Guest Day! Bring a friend to work out with you and get on the floor together!
“CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.”
This high-intensity workout is extremely varied and all about getting the most bang for your workout buck. A CrossFitter will likely never do the same routine twice in one week and each workout will usually last between 45 minutes to an hour.
Check out the pictures from the Cinco de Mayo throwdown, click here!
“The difference between try and triumph is a little ‘umph’.”
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And just like that, we’re in the third week of the 2018 CrossFit Open!
In case you missed the CrossFit Open 2018 18.2, below is a recap of the live announcement and the matchup between CrossFit R.A.W. stars Bob Anthony and Lauren Black, followed by a showdown between CrossFit Games athletes Noah Ohlsen and Patrick Vellner:
GHD Hip & Back Extension
The best thing about CrossFit is that it is a strength and conditioning program that creates a wide variety of functional exercises. The back extension strengthens the posterior chain muscles including the glutes, hamstrings and lower back. The hip extension builds the basic muscular control strength needed to making a neutral-spine position while the hip is in motion.
If you do not have a Roman chair or a back extension machine, Good Mornings and Supermans are appropriate substitutions according to CrossFit.com.
Good Mornings Tutorial:
In a Back extension, only the back is extending, the hips are trapped and neutral.
In a Hip extension, the back stays rigid and flat while just the hips rotate.
There is also something called a Hip/Back Extension that is a combination of both.
Check out the videos below to learn the proper forms for both exercises:
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
CrossFit Cindy is a great workout for beginners and advanced level individuals. It’s simple but very challenging.
Don’t let the female name fool you! It may look easy on paper but it’s definitely a challenge for both men and women. The movements themselves are great for beginners but can also be used by top elite athletes.
Complete as many rounds as you can (AMRAP) in 20 minutes:
Below are videos to help you perform the workouts properly: