A little bit of HouseKeeping before we get into the Squat…..
Monday mornings at 6am have turned into a very busy class. We’ve been asking repeatedly for members to sign in for class. This morning there were 20 people at 6am and only 4 of you signed in. Last week there were 17 of you and only 5 signed in for class. You must sign in for class!! This goes for every class, not just 6am, it just so happens that our 6am class has been coming very close to the class cap for a few weeks now. If you have forgotten your log in please let us know and we will send you a new one.
A reminder this coming Saturday, June 17th CrossRoads Adaptive Alliance is holding an Adaptive Athlete seminar at CrossFit Indestri, this means that the gym will not be running the 9am Partner workout or the 10am Coach lead open gym. Take your fitness outside this Saturday and enjoy all the activities our incredible area has to offer. We thank you for your understanding.
And now, lets get into the……
The Air Squat
The Squat is one of the 9 fundamental movements of CrossFit as well it is a part of our human evolutionary biology. It is not an ‘exercise’ created by a trainer or coach, it is a natural human movement. Everyone can and should squat.
Squatting is not bad for the knees, in fact, it is necessary for healthy joints (and helps the hips and back as well). If you don’t squat you don’t have functioning and healthy knees. The use it for lose it concept very much applies to the squat just as it does to the brain and the rest of the body.
Scaling options for the squat are many but my favourite is a block out with a counter weight. This is where we position a bench an 1-3 inches in front of the knees. With a front loaded or athlete that struggles to engage hamstrings, I have them squat down and hold the weight out in front. The key is to not touch the knees into the bench but also feel safer sitting back because the counter weight will help balance. Then I have them stand up following the same knee-to-foot plane in which they squatted down. We do reps of this and over time reduce the weight as muscle memory develops and hamstrings and glutes take the load.
If you are having issues or difficulties with this movement feel free to try this during todays Met-con or add this to your extra work or warm up work. Remember every coach at Indestri has a different view and keys to help you, ask them for help on anything that you are struggling with as they would love to help you fix it!
Tuesday June 13, 2017
15 min EMOM
4-7 reps @ 70-75% Back Squat
Workout Of the Day:
10-round Tabata squat
Then, 3 attempts at max handstand hold
This Tabata interval is 20 seconds of work followed by 10 seconds of rest for 10 intervals. Remain in the bottom of the squat for every other rest interval .
Perform handstands against a wall and hold for as long as possible. Rest as needed between attempts.
Score number of lowest number of tabata reps completed, and time for Shortest of the handstand hold attempt.
Lvl 2 Fitness
10-round Tabata squat
Then, 3 attempts at max headstand hold
Lvl 1 Technique
Then, 3 attempts at max plank hold
Lvl 4 Competitor
10-round Tabata (All rests are in the bottom of the squat)
Then, 3 attempts at max handstand hold – Free Standing
Check back each night at 8pm for the next days WOD