Today was the second day of Thunder Crossfit. Everyone was sore from yesterday, but loved it! After the warmup we learned the squat, which the second of three foundational Crossfit movements and has numerous applications to life as well. The squat may seem simple to the casual observer, but there are always finer points to be learned. Today we worked on the basic mechanics: sending the hips back first (like you are sitting in a chair) to engaged the glutes and hamstrings, keeping the weight on the heels, pressing on the outside of the feet when standing up, making sure the knees go past the hip crease to ensure proper depth, maintaining a straight lumbar curve (back) and fully extending the hips at the top of the movement. Whew! I guess that was the basics plus some finer points. Everyone's form definitely improved which got me really excited. Then it was time to put the squat to use in the WOD.
4 rounds for time:
50 air squats
run 400m
Damon: 10:47
Pohl: 12:10
Pete: 13:45
Jill: 14:24
Laura: 14:35
Everyone did a great job on this one despite the jello legs after doing the 50 air squats. This one will leave people sore for a few days...
No comments:
Post a Comment