Foundational Movements of CrossFit
Learning the foundation movements with perfect form is an integral part of CrossFit that will help set you up for success. If performed properly, the moves will help build overall strength, balance, power, agility, flexibility, endurance, and avoid injury.
Below are a a few videos that will show you how to perfect your form:
Air Squats tighten your lower body such as your quads, hamstrings and glutes.
Try this for a challenge: do 20 seconds of air squats, followed by 10 seconds of rest, for eight rounds and you will definitely feel the burn.
The Front Squat targets the quadriceps because the barbell is in front of you rather than behind. It has less spinal compression, flexion, less torque on the lower back and works your entire core.
The Overhead Squat is a great tool for training the strength and stability of your shoulders and core. The overhead squat can help your body learn how to extend if performed properly.
To be continued…
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 San Ramon – CrossFit
Push Jerk (5×3 85%)
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
12 Deadlift 115/75 (rx+) 155/115
10 hang Power Cleans
8 Shoulder to Overhead
6 Front Squats
Cashew Cheese and Pomegranate Filled Acorn Squash
BBrazil Shopping Event – May 24th
Crossfit4Capes – June 12th
GRILLED ROMAINE HEARTS WITH BACON & CELERY SALT RANCH
Dan and Tim before Tough Mudder —
We are looking for a group for Northstar at Tahoe Tough Mudders coming up in July and September!
|“Read, every day, something no one else is reading. Think, everyday, something no one else is thinking. Do, every day, something no one else would be silly enough to do. It is bad for the mind to continually be part of unanimity.”|
(American writer and editor 1890-1957)
- 3 Second Pause
“It is my belief, you cannot deal with the most serious things in the world unless you understand the most amusing”
RECIPE OF THE DAY: Oven Roasted Escarole