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Posts tagged “squats

CFSR 3.01.18

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:

Squats work the glutes, hamstrings, quad, back and core, making it a great total-body exercise. Once you’ve learned the basics of good form (described here), you’ll be ready to move on to these six super-effective squat variations that will do wonders for your strength, flexibility, physique and power. healthandfitnessnewswire.com

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


CFSR 2.28.18

CrossFit Cindy

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:

5 Pull-ups

10 Push-ups

15 Squats

Below are videos to help you perform the workouts properly:

Push-Up Tutorial: 

Squat Tutorial:


6.28.2017 bootcamp

CrossFit San Ramon – BootCamp/Crossfit Prep

Skill Work

hang clean pvc pipe

Strength

shoulder press 3×8

BB bent over row 3×10

Lateral raise 3×10

Ring Push Up 2×15

Strict Pull Ups 2×15

Metcon (AMRAP – Reps)

6 min amrap

5 burpees

10 toes to bar

15 headcutters

2 min rest

10 sit ups

10 box jumps

10 Air Squats


6.28.2017

CrossFit San Ramon – CrossFit

Skill Work

hang clean pvc pipe

Strength

shoulder press 3×8

BB bent over row 3×10

Lateral raise 3×10

Ring Push Up 2×15

Strict Pull Ups 2×15

Metcon (AMRAP – Reps)

6 min amrap

5 burpees

10 toes to bar

15 headcutters 53/35

2 min rest

10 sit ups

10 box jumps 24/20

10 Air Squats


Spotlight on – MURAT

1. I have been doing crossfit for about 3 years and this is my second Open

2.  I decided to join this year because it is challenging and also a lot of fun.  I got my first bar muscle up last year during the Open..

3. My goal was being able to do all of the workouts Rx :-)…


CFSR 9.15.2016

We wanted to give a big WELCOME to CFSR’s newest members:
Brandy D.
Molly D (xfit kids)
Jaiza V – spending a month with us from Puerto Rico
Matt F.
Welcome to the family!

http://www.mylivingnutrition.com/2013/05/03/grilled-thai-spiced-pineapple-short-ribs/


CFSR 9.9.2016

FRIDAY

Who’s ready to workout hard then enjoy the weekend?

Coach Lori is ready for the weekend….

http://thehealthyfoodie.com/orange-infused-boneless-leg-of-lamb/